Grilled Chicken Tuscan Style

Servings: 2 | Prep Time: 20 minutes

Ingredients:

  • 2 portions chicken breast (about 1/2 lb)
  • 1 TBSP olive oil
  • 2 tomatoes, diced
  • 2 TBSP capers, drained and rinsed
  • 1/2 tsp Mrs Dash Tomato-Basil-Garlic seasoning
  • 1/4 cup fresh basil, sliced, divided
  • 2 portions whole-wheat bread

Directions:

  1. Preheat grill to high
  2. Place chicken on hot grill and cook for about 6 minutes; turn and grill for about 6 more minutes,until no longer pink in the center.
  3. While the chicken is cooking, heat olive oil in a large skillet over medium-low heat. Add tomatoes and capers; saute until soft, about 10 minutes.
  4. Stir in Mrs. Dash seasoning and half of the sliced basil; saute for 2 more minutes.
  5. Place a portion of chicken on two separate plates and top each with half the tomato and caper mixture; sprinkle with the remaining fresh basil.
  6. Place a portion of whole-wheat bread on each plate.

Notes:

Recipe Origin: BFL

Orange Roughy

Servings: 2 | Prep Time: 45 minutes

Ingredients:

  • 2 portions brown rice, about 1/2 cup uncooked
  • 1/4 cup breadcrumbs
  • 1/2 tsp Italian seasoning
  • 1/8 cup reduced fat Parmesan cheese
  • 1/2 egg white
  • 2 portions orange roughy fillets (about 3/4 lbs)
  • 1 TBSP fresh parsley, chopped, divided
  • 2 small zucchinis
  • 1/4 red onion, chopped
  • 1 tsp grated lemon peel
  • 1 lemon, halved

Directions:

  1. Prepare brown rice according to package directions.
  2. Preheat oven to 400 F. Lightly coat a baking sheet with Pam.
  3. In a pie plate, combine breadcrumbs, Italian seasoning, and Parmesan cheese. In a small mixing bowl, whisk the egg white until slightly foamy.
  4. Lightly brush both sides of the orange roughy fillets with the egg whites and coat with the breadcrumbs. Arrange fillets on the baking sheet and sprinkle with 1/2 TBSP of parsley. Bake until fish is opaque throughout, approximately 20 minutes.
  5. While the orange roughy is baking, lightly coat a large skillet with butter-flavored-cooking spray and place over medium-high heat. Slice zucchini diagonally in 1/4 inch slices. Add zucchini and onion to skillet; cook for about 2 minutes. Turn zucchini slices and cook until tender, about 2 more minutes.
  6. Stir the remaining parsley and grated lemon peel into the cooked rice.
  7. Place a portion of the orange roughy onto each of 2 plates and top with a squeeze of lemon. Add a portion of rice and about one-half of the zucchini.

Notes:

Recipe Origin: BFL

Homestyle Turkey Meatloaf

Servings: 1 | Prep Time: 3 minutes

Ingredients:

  • 1 1/2 lbs lean ground turkey
  • 1 onion, chopped
  • 4 egg whites
  • 1 cup salsa
  • 3/4 cup old fashioned oats, uncooked
  • 1 package Knorr vegetable soup mix
  • 1/4 tsp ground black pepper
  • 1/2 cup ketchup
  • 6 portions red potatoes
  • 2 lbs green beans
  • 3/4 cup skim milk
  • 2 TBSP Butter Buds

Directions:

  1. Preheat oven to 350 F. 
  2. In a large mixing bowl, combine ground turkey, onion, egg, egg whites, salsa, oats, soup mix and black pepper. Press mixture into a 9″ x 5″ loaf pan and spread ketchup over top. Bake in preheated oven until meatloaf is no longer pink in the center and juice is clear, about 60 minutes.
  3. Approximately 25 minutes after putting the meatloaf in the oven, cut potatoes into 1-inch chunks. Place cut potatoes in a large saucepan, cover with cold water and bring it to a boil over high heat. Reduce heat to medium and simmer until tender, about 20 minutes.
  4. Cut stems off green beans and place in a large saucepan with 1 inch of water in the bottom. Heat to boiling over high heat; reduce heat and simmer, uncovered. for 6 to 8 minutes or until crisp-tender; drain.
  5. Remove meatloaf from oven and let sit for 5 minutes before slicing.
  6. Drain the potatoes and return them to the pan. Mash while adding skim milk in a little at a time. Add Butter Buds and mash vigorously until potatoes are light and fluffy.
  7. Place a portion of meatloaf and mashed potatoes along with about a cup of green beans on each plate.

Notes:

Recipe Origin: BFL

Grape Chicken Salad

Servings: 2 | Prep Time: 15 minutes

Ingredients:

  • 2 portions cooken chicken, chopped (about 1/2 lb)
  • 1/2 cup seedless red grapes, chilled, halved
  • 1/2 cup green grapes, chilled, halved
  • 1 apple, diced
  • 1/2 cup fat-free mayonnaise
  • 1 lemon, halved
  • 1/4 tsp ground black pepper
  • 2 cups baby romaine leaves
  • 2 TBSP chopped pecans

Directions:

  1. In a medium mixing bowl, combine the cooked and chopped chicken, red and green grapes, apple, mayonnaise, lemon juice and black pepper.
  2. Place baby romaine leaves on 2 small plates. Divide chicken salad mixture into 2 portions and spoon onto lettuce. Sprinkle each salad with half the chopped pecans.

Notes:

Recipe Origin: BFL

Cottage Cheese and Apple

Servings: 1 | Prep Time: 3 minutes

Ingredients:

  • 1 portion low-fat cottage cheese (about 1/2 cup)
  • 1/8 tsp cinnamon
  • sugar substitute, to taste
  • 1 portion-size apple

Directions:

  1. Place cottage cheese in a small bowl. Sprinkle with cinnamon and sugar substitute. 
  2. Slice apple into wedges and place on a small plate.

Notes:

Recipe Origin: BFL

Eggs and Oats

Servings: 1 | Prep Time: 10 minutes

Ingredients:

  • 1/2 cup whole grain oats
  • 1 whole egg
  • 3 egg whites
  • ground black pepper, to taste
  • 1/2 cup skim milk

Directions:

  1. Cook whole grain oats according to package directions.
  2. Lightly coat a small nonstick skillet with cooking spray and place over medium heat.
  3. Whisk egg and egg whites until frothy; pour into skillet and scramble.
  4. Place scrambled eggs on small plate and top with pepper and salt. Spoon cooked oats into bowl. Pour in milk.
  5. Add a cup of coffee.

Notes:

Recipe Origin: BFL

Vanilla Nut Cereal

Servings: 1 | Prep Time: 5 minutes

Ingredients:

  • 3 TBSP Cream of Wheat cereal
  • 3/4 cup water
  • 2 TBSP Instant Breakfast vanilla (optional)
  • 1 TBSP slivered almonds
  • 1/4 cup skim milk

Directions:

  1. In a bowl, combine Cream of Wheat, water and Instant Breakfast. Microwave on high for 1 minute. Stir, then return to microwave for 30 seconds. Stir again, and microwave another 30 seconds to thicken.
  2. Sprinkle with cinnamon, sugar sub, and slivered almonds.
  3. Pour in milk.

Notes: The original recipe calls for 1 scoop of Vanilla Whey Powder. It is so vile in this recipe, I had to take it out. It also calls for 1/4 tsp of cinnamon but I don’t like cinnamon. It also calls for sugar substitute to taste, but I don’t like sweet Cream of Wheat so I took that out too.

Recipe Origin: BFL

Egg-Cellent Enchiladas

Servings: 1 | Prep Time: 8 minutes

Ingredients:

  • 1 whole egg
  • 3 egg whites
  • 2 TBSP reduced fat cheddar cheese, shredded
  • 2 flour or corn tortillas
  • 1/4 avocados, sliced
  • 1/4 cup salsa, divided

Directions:

  1. Lightly coat a small nonstick skillet with cooking spray and place over medium heat.
  2. Whisk egg and egg whites until blended; pour into skillet and scramble. Add cheese and stir until eggs are set and cheese is melted.
  3. Lightly dampen 2 paper towels and place tortillas between them. Microwave for about 20 seconds.
  4. Fill each tortilla with half the scrambled eggs and cheese, sliced avocado and a spoonful of salsa.
  5. Roll up, top with remaining salsa.

Notes:

Recipe Origin: BFL

Sunny Side Up

Servings: 1 | Prep Time: 10 minutes

Ingredients:

  • 1 egg white
  • 2 whole eggs
  • 1 slice whole-grain bread, toasted
  • 1/2 grapefruit

Directions:

  1. Lightly coat a small nonstick skillet with cooking spray and place over medium heat.
  2. Add egg white and whole eggs to skillet, cover and cook until whites are set, and yolks have thickened, about 3 minutes.
  3. Slide eggs onto plate with toast. Serve with grapefruit half.

Notes:

Recipe Origin: BFL

Buttermilk Pancakes with Homemade Syrup

Prep Time: 7 minutes | Cook Time: 10 minutes | Total Time: 17 minutes | Yield: 16-20 pancakes

Pancake Ingredients:

  • 2 cups all purpose flour (I love White Lily)
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 3 TBSP sugar
  • 2 eggs
  • 3 cups buttermilk
  • 4 TBSP butter, melted

Syrup Ingredients:

  • 1/2 cup butter
  • 3/4 cup sugar (could try 2/3 cup next time- was a little too sweet)
  • 1/2 cup buttermilk (could try next time to mix this 50/50 with milk or cream)
  • 1 tsp baking soda
  • 1 tsp vanilla

Directions:

  1. Preheat griddle to 375 F.
  2. Melt 4 TBSP butter and let cool.
  3. In a large bowl, whisk together flour, baking powder, baking soda, salt and sugar.
  4. In a separate smaller bowl, combine eggs, buttermilk and melted butter. Whisk until well combined.
  5. Pour wet mixture into dry mixture. Mix until combined.
  6. With a 1/3 cup measuring cup, pour pancake mix onto griddle. Cook until brown.
  7. To make syrup, combine butter, sugar and buttermilk in saucepan over medium heat until butter melts. Whisk until combined. Remove from heat and add baking soda and vanilla and whisk again.

Notes: These pancakes are so light and fluffy, and everyone loves the syrup that goes with them. Can freeze pancakes for later. Not sure how long syrup keeps.

Recipe Origin: Adapted from a website called Chef In Training.

Buttermilk Biscuits

Prep Time: 5 minutes | Cook Time: 13-15 minutes | Total Time: 20 minutes | Yields: 9 biscuits

Ingredients:

  • 1 1/2 cups White Lily self rising flour
  • 1/8 tsp baking soda
  • 1/3 tsp salt
  • 1 TBSP sugar
  • 3 TBSP Crisco + 1 TBSP for pan
  • 3/4 cup buttermilk (add 1 tsp at end if dough doesn’t seem wet enough)
  • 1/2 cup whipping cream

Directions:

  1. Heat oven to 475 F..
  2. Lightly grease  8 inch round cake pan or a cast iron skillet with Crisco. Set aside.
  3. Combine flour, baking soda, salt and sugar.
  4. Cut in Crisco with your fingertips, until dough feels pebbly.
  5. Add buttermilk and cream. Stir in with your hands. Let sit for 2-3 minutes.
  6. In a large bowl (preferably with a lid), pour about 1/2 bag of all-purpose White Lily flour. Sift it with a sifter or a mesh strainer. Make a well with the bottom of a medium sized bowl.
  7. Pour wet mixture into the well. Lightly dust top of wet mixture with flour. Flour your hands. Grab a biscuit sized piece of dough and gently shape.   The goal here is to handle it as little as possible. Put into pan, right next to each other.
  8. Bake 13-15 minutes. Set timer for 13 minutes, check. If they aren’t brown enough on the top add another 2 minutes.

Notes: These are so fluffy, and so light, and are very much like the biscuits my grandmother used to make.

Recipe Origin: Originally from A Day in the Country cookbook, put out by Chapel of the Cross. A great cookbook with lots of good jam and jelly recipes as well.

Buttermilk Waffles

Prep Time: 5 minutes | Cook Time: 4 minutes each | Yield: 8 Waffles

Ingredients:

  • Canola oil spray for waffle iron
  • 4 TBSP (½ stick) butter, melted and cooled
  • 2 cups White Lily all-purpose flour or King Arthur whole wheat flour
  • ½ tsp salt
  • 2 TBSP sugar
  • 1½ tsp baking soda
  • 1¾ cups buttermilk (see Note)
  • 2 eggs, separated
  • ½ tsp vanilla extract

Directions:

  1. Melt 1/2 stick of butter and let cool while you assemble everything else.
  2. Spray waffle iron lightly with oil and preheat it.
  3. Separate eggs. Keep egg whites in a separate bowl.
  4. In a large bowl, whisk together flour, salt, sugar and baking soda.
  5. In a separate medium sized bowl, mix together buttermilk, egg yolks, vanilla and melted butter.
  6. In your stand mixer with whisk attachment, beat the egg whites on high until they hold soft peaks. Fold them gently into the batter.
  7. Spread 3/4 cup batter onto the hot waffle iron and bake until done, usually 4 minutes.
  8. Put waffles on wire cooling racks so they don’t get soggy.
  9. Serve immediately or keep warm for a few minutes in a low oven.

Notes: These freeze well. Click HERE for double batch recipe.

Recipe Origin: This is our adaptation of a Mark Bittman recipe, I think. Not sure. I have a Word printout of these that we’ve made dozens of times. This is our go-to waffle recipe.

Morning Glory Muffins

Prep Time: ? minutes | Cook Time: 30 minutes | Total Time: ? minutes | Yield: 18 muffins

Ingredients:

  • 2 cups White Lily all-purpose flour
  • 1 cup Sugar
  • 2 tsp Baking powder
  • 2 tsp Ground cinnamon
  • 1/2 tsp Baking soda
  • 1/4 tsp Salt
  • 2 1/4 cups carrots, finely shredded
  • 1 1/4  cup apples, finely shredded
  • 1/2 cup nuts chopped
  • 3 Eggs
  • 3/4 cup Cooking oil
  • 2 tsp Vanilla

Directions:

  1. Preheat oven to 350 degrees F.
  2. Grease 18 – 2-1/2″ muffin cups or line them with paper cups.
  3. In a large mixing bowl, stir together the flour, sugar, baking powder, cinnamon, baking soda, and salt. Stir in the carrots, apples, nuts.
  4. In a separate bowl, stir together the eggs, cooking oil, and vanilla.
  5. Add the liquid ingredients all at once to the flour mixture and stir just until moistened.
  6. Use a 1/4 cup measuring cup to spoon the batter into the muffin cups until each one is almost full.
  7. Bake in the 350 degree oven about 30 minutes or until the top of a muffin springs back when lightly touched.
  8. Cool in the pan on a wire rack for 10 minutes. Remove the muffins from the pan and cool on the rack.
  9. Serve warm or at room temperature.

Notes: Very good. I omitted coconut and raisins, and increased the carrots and apples.

For something different, try substituting shredded zucchini for all or part of the shredded carrots.

Recipe Origin: No idea.

Eierkuchen

eierkuchen

Prep Time: 5 minutes | Cook Time: 10 minutes | Total Time: 15 minutes | Yield: 8-10 pancakes

Ingredients:

  • 2 cups milk
  • 4 eggs
  • 1 tsp. salt
  • 1 1/2 cups flour
  • 1 tsp vanilla

Directions:

  1. Heat a small nonstick skillet on medium heat.
  2. Beat 1/2 cup of the milk with all 4 eggs;
  3. Add flour, salt and beat until smooth.
  4. Add remaining milk and vanilla and beat until smooth.
  5. Brush skillet with butter right before you are ready to pour the batter in.
  6. Pour about 1/2 cup of batter into the center of the hot skillet and tip it in all directions to spread the batter.
  7. When the pancake is light brown on the bottom and it looks “set”, flip the pancake and bake the other side for about the same amount of time, or until cooked through in the center. If your pan is too hot, turn it down.
  8. Stack pancakes and keep warm in a 200°F oven until all the pancakes are baked and you’re ready to serve!
  9. Serve with honey or fruit preserves and a pat of butter if you like.

Notes: This is very close to the recipe that my German host family used to make. I like making them in a egg skillet so they are not too large. Also, this recipe is enough for 2 adults and 2 small children. If you have more people than that, I would double the recipe. Leftover cold Eierkuchen are delicious!

Recipe Origin: My adaptation of cooks.com recipe.

Here is another recipe for German Pfannkuchen. I’m going to get around to trying it one day soon to see what the difference is.

French Muffins

Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes | Yield: 12 muffins

Ingredients:

  • 1 1/2 cups all-purpose flour
  • 1/2 cup white sugar
  • 1 1/2 teaspoons baking powder
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon salt
  • 1 egg, lightly beaten
  • 1/2 cup milk
  • 1/3 cup butter, melted
  • 1/4 cup white sugar
  • 1/2 teaspoon ground cinnamon
  • 1/3 cup butter, melted

Directions:

  1. Preheat oven to 350 degrees F.
  2. Grease muffin cups or line with paper muffin liners.
  3. In a medium mixing bowl, stir together flour, 1/2 cup sugar, baking powder, nutmeg and salt. Make a well in the center of the mixture.
  4. Stir together egg, milk and 1/3 cup melted butter. Add egg mixture to flour mixture; stir until just moistened (batter may be lumpy).
  5. Spoon batter into prepared muffin cups.
  6. Bake in preheated oven for 20 to 25 minutes. Meanwhile, combine 1/4 cup sugar and cinnamon.
  7. When muffins are finished baking, dip tops of muffins in the melted butter, and then in the cinnamon sugar mixture. Serve warm.

Notes:

The kids like these.

Recipe Origin: This is our adaptation of a AllRecipes recipe.

Crepes

Prep Time: ? minutes | Cook Time: ? minutes | Total Time: ? minutes | Yield: Makes 12 10 inch crepes

Ingredients:

  • 1 3/4 cups White Lily all-purpose flour
  • 1/2 tsp salt
  • 2 cups whole milk, room temperature, plus more if needed *
  • 3 large eggs, room temperature *
  • 5 TBSP butter, melted, plus more for skillet

*I’m not convinced this makes any difference in the outcome.

Directions:

  1. Sift flour and salt into a large bowl. Whisk together milk and eggs in a medium bowl. Pour milk mixture into flour mixture, whisking to combine. Whisk in butter. Strain mixture into a medium bowl, and refrigerate for at least 2 hours (or up to 1 day). Batter should be the consistency of heavy cream; add more milk if needed.
  2. Heat an 8- or 12-inch nonstick skillet over medium heat, and brush with butter. Ladle or pour 3 tablespoons batter (for small crepes) or 1/3 cup batter (for large crepes) into pan, turning and tilting skillet to coat bottom evenly with batter. Cook until top of crepe appears set, bottom is firm and golden brown in spots, and center is lifted by pockets of air, about 1 minute.
  3. Run a spatula around edge of crepe to loosen. Slip spatula under crepe, and gently flip in one swift gesture. (If it doesn’t land quite right, that’s okay; use the spatula to unfold or rearrange it.) Cook until bottom is firm and golden brown in spots, about 45 seconds. Transfer to a plate, and cover. (The first one will not be your finest.) Repeat with remaining batter, brushing pan lightly with butter as needed (every 2 or 3 crepes). Serve immediately.

Notes:

Surprisingly good. Fillings to put in there are white cheese and ham, or nutella and bananas, or just plain nutella.

Recipe Origin: This is our adaptation of a Martha Stewart recipe.

Pancake Mix

Prep Time: 5 minutes | Cook Time: 0 minutes | Total Time: 5 minutes | Yield: 16-20 pancakes

Ingredients:

  • 8 cups unbleached all purpose flour (I love White Lily flour)
  • 6 TBSP plus 2 tsp baking powder
  • 3/4 cup sugar
  • 2 TBSP plus 2 tsp salt

Directions:

  1. Place all ingredients in a large bowl. Mix well.
  2. Transfer to a container. This size OXO POP container works well for this. May be stored in the pantry for up to 6 months. Remember to print out the recipe or to put a post it note saying where the directions for making the pancakes are.

To Make Pancakes:

  1. Place 2 1/3 cups pancake mix in a large bowl.
  2. In another bowl, whisk together 2 eggs, 1 3/4 cups milk and 4 TBSP melted butter. Let sit a few minutes. Make pancakes.

Notes:

So simple, so much cheaper than buying stuff in a box.

Recipe Origin: Don’t know exactly. I’ve made it many many times.

Apple Blintz Pancakes

Prep Time: 10 minutes | Cook Time: 10 minutes | Total Time: 20 minutes | Yield: 10-12 pancakes

Ingredients:

  • 1 cup pancake mix (I like to make my own)
  • 1 egg
  • 1/4 cottage cheese
  • 1 cup whole milk
  • 1 TBSP vegetable oil
  • 3/4 cup sour cream
  • 1 cup applesauce

Directions:

  1. Place pancake mix in large bowl.
  2. In another bowl, whisk together egg, cottage cheese, milk, oil & 1/4 cup of sour cream.
  3. Stir the wet ingredients into the pancake mix just to combine.
  4. Let batter rest for 5 minutes.
  5. Butter a nonstick griddle and turn on medium-high heat (about 375 degrees)
  6. Spoon 1/3 cup batter for each pancake.
  7. Before serving, spoon 1 TBSP of applesauce over one half, fold in half and top with some of the remaining sour cream.
  8. Dust with cinnamon if you like cinnamon.

Notes:

Delicious. A treat.

Recipe Origin: This is our adaptation of a Real Simple recipe. Looking for the link, I ran across this recipe for a German Pfannkuchen. Must try. Real Simple is such a great magazine.