Simple Sandwich: Tomato and Avocado on Italian Bread

SERVES 2

INGREDIENTS
4 slices Italian bread, toasted
2 T mayonaise
1 avocado
cheery tomatoes
salt and pepper

Spread 1/2 tablespoon of mayonaise on each slice of bread. Mash an avocado and spread 1/4 of it on each slice. Cut the cherry tomatoes in half and put them in a single layer on the sandwich. Sprinkle the tops of all 4 open-face sandwiches with a little salt and pepper.

Spicy Black Bean Soup

This is the healthier version of a traditional Cuban soup. Its thick, super filling, and full of flavor. There are only about 250 calories in a serving and almost 10 grams of protein and fiber.




















SERVES 6 (1 cup portion size)

INGREDIENTS
2 T vegetable oil
4 garlic cloves, sliced
1 large onion, chopped
1 green bell pepper, chopped
1 1/2 t salt
2 t ground cumin
1 t chili powder
1 t cayenne powder
2 15-oz cans black beans, rinsed and drained
2 c chicken broth
1 14-oz can diced tomatoes
1/2 c cilantro, chopped
1 lime, cut into wedges

Heat oil in a large pot over medium heat. Add the garlic, onion, green pepper, and 1/2 teaspoon salt and cook, stirring occasionally, for 10 minutes or until onions and peppers are soft. Add the cumin, chili powder, and cayenne and cook until you can smell them, about 1 minute.

While onion is cooking, puree half the beans in a food processor with a 1/2 cup of the chicken broth. Add the bean puree to the soup with remaining whole black beans, the remaining 1 1/2 cup chicken broth, the tomatoes, and the remaining teaspoon of salt. Bring to a simmer and cook for 10 minutes.

Serve the soup warm, garnished with cilantro and a lime wedge (and a dollop of sour cream if you need to tone down the spices).

I served my soup along with a vegetable enchilada.

This recipe was adapted from You Can Trust a Skinny Cook by Allison Fishman

Gemelli with Asparagus, Prosciutto, and Goat Cheese

I loved how rich and creamy this entree was! I will definitely be making it again. It was fine served alone, but would be nice paired with a spinach salad or relish tray.

SERVES 6 (as 2 cup serving size)

INGREDIENTS
1 lb fresh asparagus
1 t olive oil
salt and pepper
1 lb gemelli pasta
1 T butter
1 shallot, sliced
1 t fresh thyme (or 1/2 t dried thyme)
4 oz thin prosciutto
4 oz soft goat cheese
1/2 c whole milk
1/2 c low fat milk

Preheat oven to 400 degrees. Cut asparagus spear to be 3 inches long. Toss them with olive oil and salt and pepper then arrange them in a single layer on a baking sheet. Put the sheet in the oven and set the timer for 20 minutes for thick spears or 15 minutes for thin spears.

Cook the pasta according to the package until al dente.

Meanwhile, in a large skillet, melt the butter over medium heat. Add the shallot and thyme, and cook until the shallot has softened, 2 to 3 minutes. Add the prosciutto and stir to coat with butter. Add the goat cheese and milk to the skillet, stir to make a smooth sauce, and reduce the heat to low.

Add the drained pasta and roasted asparagus to the skillet with the goat cheese sauce. Turn the pasta to coat with the sauce and season with salt and plenty of black pepper.

This recipe was adapted from You Can Trust a Skinny Cook by Allison Fishman

Did You Know?: Double Yolk Eggs

Today while baking, I had a big surprise when I cracked an egg and two yolks were inside! I have never come across a double-yolked egg before. I was intrigued enough to do a little research. 

- Most eggs are from hens not kept with cockerels and hence are unfertilized, but the biology of how an unfertilized egg develops is the same as in a fertilized one. The egg is 'assembled' in the hen's oviduct, a process in which the ovum, which consists of the hen's genes plus the yolk, is surrounded by the egg white and the shell. The process is controlled by a series of hormones that tell the hen's body when to make the parts of the egg and in which order. 

- Double-yolk eggs result from an error in this process, caused by yolk production becoming unsynchronized with that of the rest of the egg. 

- Approximately one in every thousand eggs is double-yolked.

- You can get three or more yolks in one egg. The record is a nine-yolker. 

- I assumed a double yolk would be a sign of good luck but I found conflicting information. The Brits believe that it means there will be a death in the family. More commonly, it means a marriage is impending or that twins are possible in my future. 

Info from dailymail.co.uk/ by Michael Hanlon on Feb '10

Double-Chocolate Biscotti

So simple and satisfying and only 100 calories for two slices!

INGREDIENTS

2/3 c flour

1/2 c unsweetened cocoa powder

1/3 c granulated sugar

1/2 t baking soda

1/2 t salt

2 large eggs

1/2 t almond extract

1 t vegetable oil

1/3 c chocolate chips

cooking spray

water if needed*

Preheat oven to 300 degrees. In a medium bowl, whisk together flour, cocoa, sugar, baking soda, and salt. In a separate bowl, lightly beat the eggs, almond extract, and oil. Add the egg mixture to the dry ingredients and stir to combine. Stir in the chocolate chips. 

Coat a baking sheet with cooking spray. Use your hands to shape the dough into a log about 4 inches wide and 1 1/2 inches tall. *The dough will be dry- only just wet enough to bind when it is packed into the log. If it is too dry and falling apart, add just enough water that the dough adheres to itself

Bake for 30 minutes, remove the tray from the oven, and let cool 10 minutes. Use a serrated knife to slice the biscotti into 1/2 to 1 inch slices. Leave a centimeter of space between each slice and return the sheet to the oven. Bake another 25 minutes. Cool and store in an airtight container. 

This recipe was adapted from You Can Trust a Skinny Cook by Allison Fishman

Skinny Cheesy Potatoes

These were super flavorful, and although they still have a few naughty ingredients, they're healthier than Grandma's recipe. I served these with Sticky Peppers and Sausage.

SERVES 6

INGREDIENTS
8 medium potatoes cut into matchsticks (or 32 oz bag shredded hash browns)
1 1/2 c plain greek yogurt 
1/2 c veggie broth
1/2 c milk (at least 2%)
1 t garlic powder
1 t onion powder
1 t season salt
1/2 t dried oregano
1/2 t pepper
1 t salt
1 c shredded sharp cheddar*

PreHeat Oven to 350 degrees. Combine all ingredients into a large bowl.  Grease a 9 X 13 glass or ceramic baking pan with cooking spray.  Pour potato mixture into baking pan and spread evenly.  Bake uncovered for 1 hour and 10 minutes.

*Although this recipe is much lower in fat/calories than the traditional, it still needs some fat to make sure the ingredients bind while cooking. That is why it is suggested to use 2% milk and regular (not non-fat) cheese. If you were to use all low fat ingredients, it will turn out watery.

*I have never encountered this, but if you are worried about the yogurt curdling, try mixing in 1 1/2T of flour to the potato mixture before pouring into the baking pan

Sticky Peppers and Sausage

This dish took almost an hour to cook but was sticky sweet and totally worth the wait. The recipe suggested serving it on a hoagie bun, but I thought it was just as good without it. Plus, it saves you about 200 calories. Having the portion makes this recipe only about 300 calories per serving.

SERVES 6 (1 1/2 cup serving size)

INGREDIENTS
2 T olive oil
1 T chopped garlic
2 yellow onions
3 bell peppers (red, yellow, or orange)
1 pt cherry tomatoes
2 t salt
12 oz pkg sweet or spicy Italian-style chicken sausage
water

Heat the olive oil in a large skillet over medium heat. Add garlic and let it simmer until browning and fragrant. Add the onions and peppers, and season with 1 tablespoon of salt. Cook, stirring occasionally, until the onions begin to brown, about 30 minutes.

Add the water and use a wooden spoon to scrape the browned bits from the bottom of the pan. Slice the sausages diagonally to make half-inch slivers, and add them with the tomatoes to the onion mixture.

Make sure the sausages make contact with the bottom of the pan. Let the onions caramelize and the sausages brown for another 15 minutes, occasionally stirring and adding more to create thin sauce over the bottom of the pan.

Serve hot, alone or on a hoagie bun. I served this with Skinny Cheesy Potatoes and steamed broccoli.

This recipe was adapted from You Can Trust a Skinny Cook by Allison Fishman