Tag Archives: sour cream

Twice Baked Cauliflower

twice baked cauliflower

 

 

 

 

 

I absolutely LOVE cauliflower. I’d say it’s my favorite vegetable, next to carrots. I like to eat it roasted and dipped in BBQ sauce (kind of reminiscent of a chicken nugget that way), steamed with a little cheese sauce on it, cooked and turned into mashed cauliflower (instead of mashed potatoes) and raw with a light, healthy dip. The possibilities are really endless and this is another one of my favorite ways to eat it. If you’re making this for a Meatless meal, leave out the bacon, but if you want to add it for a nice little touch, go right ahead! I’ve made it both ways and love them both!

 

Ingredients:

1 large head cauliflower
4 oz. low fat cream cheese
1/2 cup low fat sour cream
1/4 cup minced green onions
1/4 cup freshly grated Parmesan cheese
1 cup reduced-fat sharp cheddar cheese, shredded
1/4 cup freshly chopped parsley (for topping)

OPTIONAL INGREDIENT, omit if you’re making this for Meatless Monday. Keep in mind that the nutritional information is calculated WITHOUT the bacon:

6 slices bacon, cooked until very crisp, then crumbled

Directions:

Preheat oven to 350F. Cut stem and core from cauliflower, then cut into small pieces. Cook in large pot of boiling salted water until cauliflower is tender, but not overly soft. Drain well and mash with potato masher, leaving some chunks. Mix in cream cheese, sour cream, green onion, Parmesan, and 3/4 of the crumbled bacon.
Spread evenly in a medium-sized glass casserole dish. Sprinkle with low-fat cheddar cheese and  optional reserved bacon. Bake 30-35 minutes, or until hot and bubbly.
Nutritional Information per serving (makes 6 servings):
 Calories 162.4
  Total Fat 9.0 g
  Saturated Fat 5.5 g
  Polyunsaturated Fat 0.3 g
  Monounsaturated Fat 2.7 g
  Cholesterol 28.3 mg
  Sodium 323.6 mg
  Potassium 502.6 mg
  Total Carbohydrate 9.7 g
  Dietary Fiber 3.5 g
  Sugars 1.3 g
  Protein 15.0 g
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Time for Tostadas…Tilapia Tostadas that is!

Have Fish Fridays been getting a little too costly for you lately? Going out to a restaurant every week for fish can not only affect your wallet, it can affect your waistline, too. Don’t think that just because you’re eating fish that it’s going to be low-calorie or low-fat. Many places that prepare fish add so many extra ingredients that by the time you’re done with your meal, you’ve eaten between 700-1200 calories! If you’ve eaten somewhere that has prepared your meal to be on the higher end of that, that’s almost a persons ENTIRE recommended calorie intake for ONE DAY! That is crazy and completely UN-necessary.

Give this recipe a try instead next time you get a craving to go out for fish. Your wallet AND your waistline will thank you later!

Tilapia Tostadas with Roasted Corn Relish

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from Cooking Light

Ingredients

1/2 cup reduced-fat sour cream (or Greek yogurt)
1/4 cup green salsa
Cooking spray
1 cup yellow corn kernels
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped red onion
1 1/2 teaspoons minced seeded jalapeño pepper
3/4 teaspoon salt, divided
1 cup diced peeled avocado
2 teaspoons fresh lime juice
1 1/2 pounds tilapia fillets, cut into 2-inch pieces
1/4 teaspoon freshly ground black pepper
1/3 cup yellow cornmeal
1 tablespoon grape seed oil, divided
8 (6-inch) corn tortillas
1 cup packaged cole slaw mix

Preparation

1. Mix together salsa and sour cream.
2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add corn, bell pepper, onion, jalapeño, and 1/4 teaspoon salt and cook for 5 minutes, stirring occasionally. Remove from pan; wipe pan clean with paper towels. Combine avocado and juice; toss gently. Stir avocado mixture into corn mixture.
3. Preheat broiler.
4. Sprinkle fish evenly with remaining 1/2 teaspoon salt and black pepper. Place cornmeal in a shallow dish and coat fish in cornmeal. Heat 1 1/2 teaspoons oil in pan over medium-high heat. Add half the fish to pan; cook 3 minutes. Carefully turn fish over; cook another 2 minutes or until fish flakes easily when tested with a fork. Repeat with remaining 1 1/2 teaspoons oil and fish.
5. Coat both sides of tortillas with cooking spray. Arrange tortillas in a single layer on baking sheets; broil 2 minutes on each side or until crisp. Place 2 tortillas on each of 4 plates. Arrange 2 tablespoons slaw on each tortilla. Divide fish evenly among tortillas; top each serving with about 3 tablespoons corn relish and about 1 1/2 tablespoons sour cream mixture.

Yield: 4 servings

Nutritional Information

Amount per serving

Calories: 470
Fat: 17.1g
Saturated fat: 4.3g
Monounsaturated fat: 7.6g
Polyunsaturated fat: 3.3g
Protein: 40.4g
Carbohydrate: 43.7g
Fiber: 6.7g
Cholesterol: 96mg
Iron: 2.2mg
Sodium: 610mg
Calcium: 83mg

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September 12, 2012 · 12:18 am

Giving it a Go – Meatless Mondays

I’m pretty sure I’ve done Meatless Monday before. Matter of fact, most of my week days tend to meat free. I’m not a vegetarian, it’s just that most of the time I would rather eat salads, veggies, fruits and legumes (beans). I’ve considered going vegetarian, but I know it would be a commitment that, for me, would fail. Probably not right away, though. I can go without meat for awhile. But eventually, the immense craving for a delicious cheeseburger or beer brat would invade my brain and never leave until satisfied. And I’m perfectly ok with that. Truth be told, very rarely do I even eat red meat. I would say that 80% of the year I’m a pescatarian (someone who’s diet allows seafood but not any other animal meat). I suppose I’m kind of a mutt when it comes to labeling what I am ‘diet-wise’. I’ll be sure to post some Tilapia recipes soon for any fellow fish lovers like myself, but until then…

Back to Meatless Monday!

I had several garden fresh veggies begging to be used.

Sweet Potato, Walla Walla Onion (the SWEETEST onions you could ever give your taste buds the pleasure of discovering), Sweet Corn and Kale to be specific. With some other essential ingredients that I always have on hand this recipe was destined to be made (and the fact that it all comes together in one big stock pot makes dishes a breeze – great for Mondays)! I hope you enjoy it as much as I do!

adapted from http://www.milkfreemom.com

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Quinoa and Sweet Potato Chili

1 Tbsp. Grape seed oil (or olive oil)

1-2 Onions, chopped (I use 2 because I love onions but be sure to adjust per your preference)

1 Green Bell Pepper, chopped

1 Tbsp. minced garlic

1 can tomato paste

32 oz. chicken or vegetable stock

1 Tbsp. Chili powder

1 Tbsp. Cumin

1 tsp. Oregano

1/2 cup Kale leaves, finely chopped (about 1-2 leaves depending on size of leaf)

1 can black beans, rinsed and drained

1 large sweet potato, peeled and chopped into bite size pieces

1 cup white quinoa (dry, not cooked)

1 1/2 cups corn (frozen or cut off the cob)

salt and pepper to taste

Optional to Garnish with:

Greek yogurt (or sour cream)

Avocado slices

Directions for Deliciousness:

Heat the oil in a large stock pot over medium low heat. Add the onions and bell pepper, cook until slightly tender (make sure they’re not mushy, they’ve got quite a bit more cooking to go through). Add the garlic, and cook for another minute or two. Then add the tomato paste, chili powder, cumin, and oregano and cook for another 2 minutes, stirring constantly. Then add the beans, stock, potatoes, kale and corn and season with salt and pepper. Cook for about 5 minutes, then add the quinoa. Continue cooking for about 15-20 minutes with the lid on, stirring occasionally, until quinoa and potatoes are cooked and the chili has thickened. The quinoa should have expanded and thickened the chili by the time it’s done. It should not be crunchy, so be sure to check.  Add a bit of water if the chili becomes too thick for your liking. Top with avocado and Greek yogurt or sour cream if desired.

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Filed under Vegetables and Vegetarian Dishes