Monday, August 29, 2011

Squash Ribbons Recipe

Yet another dish from the Hurricane Watch 2011 festivities: squash ribbons.  This makes 4 servings, but you could eat the entire recipe and still be under 150 calories.

Squash Ribbons Recipe

3 medium yellow squash
1 cup red onion, sliced into strips
2 cloves garlic, minced
lemon pepper
Olive oil


1. Using a vegetable peeler, create "ribbons" from the squash.  The technique I found that worked best was to work from one side and peel until I got almost to the center, then flip the squash around and peel from the opposite side, until I got down to about a half inch thickness of squash.  Then I peeled from the other two sides as much as I could, discarding the center that was basically just seeds.

2. Heat up a large pan and spray (I used my Misto) with a tiny bit of olive oil.  Add the onion, garlic, and squash to the pan.  

3.  Season liberally with lemon pepper and sau for 4-5 minutes.

4.  Serve and enjoy!

Nutritional Information:
Serves 4.  Each serving is:
Calories: 34
Fat: 0
Carbs: 8
Protein: 2
Fiber: 2
Sodium: 84

Sunday, August 28, 2011

Cornbread Muffins Recipe

Another item I made during Hurricane Watch 2011 was my cornbread.  This stuff is amazing.  It's one of the easiest recipes, nearly idiot-proof.  People who say they don't like cornbread eat this stuff and change their minds.  Try it.  Betcha can't eat just one!

Cornbread Muffins Recipe

1 package Jiffy Corn Muffin Mix
1 small can cream style corn (8.75 oz)
1 egg
2 tbsp sugar
Splash of skim milk

1.  Preheat oven to 400°.  Grease muffin tin with oil (I used my Misto filled with olive oil).  Place oiled muffin tin in oven while it preheats.

2.  Mix together wet ingredients: egg, corn, milk.

3.  Add in dry ingredients: Jiffy mix and sugar.  Mix well and let sit for 5 minutes.

4. Carefully remove muffin tin from the oven.  The oil should be heated thoroughly.  Pour batter evenly into tin.  You should hear a sizzle when the batter hits the tin.  

5.  Bake for 18 minutes, then turn oven off and let the muffins sit in there as the oven cools. 

Nutritional Information:
Serves 12.  Each serving is:
Calories: 103
Fat: 3
Carbs: 18
Protein: 2
Fiber: 0
Sodium: 242

Saturday, August 27, 2011

"Healthy" Mac 'n Cheese Recipe

To weather Hurricane Irene, a friend and I decided to spend our Saturday cooking and boozing.  I really wanted mac 'n cheese, so I came up with this "healthier" version.  It's not really healthy, but it doesn't blow your diet completely like a full fat version of mac 'n cheese.  And I added spinach so that it had at least some nutritional value.  

"Healthy" Mac 'n Cheese Recipe


12 ounces pasta of choice (I used Trader Joe's Pennette because that's all they had left at the store)
2 tbsp margarine
3 tbsp all-purpose flour
1/4 cup chopped red onion
1 cup vegetable broth
2 cups skim milk
1 package sharp cheddar cheese
4 cups baby spinach
2/3 cup panko (japanese style breadcrumbs)
salt and pepper
Misto (or any oil spray)


1.  Cook pasta according to package directions.  Set aside.

2.  Melt the 2 tablespoons of butter over low heat and whisk in the flour, forming a roux.

3.  When the mixture comes together, add the onion and cook for about two more minutes. 

4.  Add the cup of vegetable broth and whisk until combined.

5.  Then add in the two cups of skim milk and whisk.  

6.  Raise the heat to medium-high and bring the mixture to a boil.  Season with salt and pepper to taste.

7.  Once it comes to a boil, remove from heat and mix in all of the cheese, reserving two handfuls (about 1/2 cup).

8.  Mix the cheese in thoroughly and make sure it completely melts, or your mac n cheese will not be creamy.

9.  In a large bowl, mix together the cheese sauce, cooked pasta, and baby spinach.  

10. Using your Misto or other oil spray, coat a baking dish with oil and preheat the oven to 375°.  Pour mixture into baking dish.

11.  Sprinkle the reserved cheese on top.  Then sprinkle the panko on top of that.  

12.  Bake for 15 minutes, then broil for 3-4 minutes to brown the top.  

Nutritional Information:
Serves 8.  Each serving is:
Calories: 392
Fat: 17
Carbs: 40
Protein: 19
Fiber: 2
Sodium: 393