Margaret Bruya's Cowboy Caviar

This recipe was shared with my by my friend Laura (Bruya) Wilson. It is her mom's famous recipe and has been a staple at their family gatherings for years. After you make it, you'll understand why! It's always a major hit!

Ingredients:

1 cup frozen or fresh corn

1 can of black eyed peas, drained

1 can of great northern beans, drained

3 avocados

3 chopped Roma toms

1 small white onion

1/2 jalapeno (optional)

1/2 bunch of cilantro

salt to taste

1 fresh squeezed lime

Serve with your choice of tortilla chips (I highly recommend Garden of Eatin's Red Hot Blues!)

This recipe does best if you make it a few hours before you plan on serving it. Put it in the fridge so that the flavors have a chance to meld. Delicious!

Fresh Grilled Chicken & Pineapple Salad

Source

Ingredients:
3 boneless skinless chicken breasts
1 cup of Balsamic vinaigrette 
Trader Joe's South African Smoke seasoning
salt and pepper
1 fresh pineapple, peeled, cored and sliced into 1-inch thick rings
8 cups baby spinach /power greens mix
1 cup fresh blueberries
1 avocado, peeled, pitted and diced
1/2 cup crumbled feta cheese
quarter of a red onion, thinly sliced
Pear & Gorgonzola vinaigrette

Directions:
1.  Marinate chicken breasts overnight in balsamic vinaigrette in a covered/sealed container in the refrigerator.
2.  Prepare pineapple for grilling.
3.  Slice red onion, wash and drain blueberries, and chop avocado.  Place onion, blueberries, avocado, and crumbled feta on top of spinach/power greens mixture.
4.  Place marinated chicken breasts on grill, sprinkle with salt, pepper, and South African Smoke seasoning.
5.  Grill chicken on medium for approximately 10 minutes per side.  Remove from grill to cool for 10 minutes.
6.  Grill pineapple slices approximately 5 minutes per side.  Cut into 1 inch chunks.
7.  Chop grilled chicken into bite-sized pieces.
8.  Top spinach salad mixture with chicken and pineapple.  Add your favorite amount of pear & Gorgonzola vinaigrette!  

Original recipe taken from Gimme Some Oven

Healthy Baked Apples

Ingredients: 

• 2 large apples, cut in half and cored 
• 2 T brown sugar 
• 1/4 c quick oats 
• pinch of cinnamon 
• olive oil 
• optional: whip cream or vanilla ice cream 

Directions: 

1. Preheat oven to 350º. 
2. Cut apples in half and remove core and seeds with a small pairing knife or spoon. 
3. In a small bowl combine brown sugar and oats. 
4. Spray/rub apple halves with olive oil, then spoon on top of the apple halves and sprinkle with cinnamon. 
5. Place on a cookie sheet and bake in the oven for 30 minutes. 
6. Serve warm with fat free whipped cream or low fat ice cream. 

I have a serious love of apple pie, but NOT the calories associated with it! It can be 400-600 calories a SLICE! Ugh. That doesn't count the ice cream or whip cream that must accompany it! With a 1/4c whip cream on each, these weigh in at 96 calories each! Without the whip cream, you could slice these up and eat them for breakfast! Deeeeelicious!

Overnight, Crock Pot, Apple Cinnamon Steel Cut Oatmeal

Ingredients

• 2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped)
• 1-1/2 cups fat-free milk (or substitute non-diary alternative like almond milk)
• 1-1/2 cups water
• 1 cup uncooked steel-cut oats
• 2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener)
• 1-1/2 tablespoons butter, cut into 5-6 pieces (optional)
• 1 teaspoon cinnamon
• 1 tablespoon ground flax seed
• 1/4 teaspoon salt
• Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter

Directions

1. Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray or butter. 
2. Add all ingredients (except optional toppings) to slow cooker. 
3. Stir, cover, and cook on low for approx. 7 hours (slow cooker times can vary). 
4. Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in refrigerator. Freezes well.

To reheat single servings: Put 1-cup cooked oatmeal in microwave proof bowl. Add 1/3 cup fat-free milk. Microwave on high for 1 minute; stir. Continue cooking for another minute, or until hot.

Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.

Nutritional Info (per 3/4 cup serving without optional garnishes): 149 calories, 3.6g fat, 27.3g carbs, 3.9g fiber, 4.9g protein; Weight Watchers PointsPlus: 4 pts

I increased the butter to 2 T and went ahead and used the butter to coat the dish and the remainder cut up in the recipe. I topped with a few walnuts, raisins, and poured some non-fat milk over the top.  The sides of the crockpot get a bit crusty (you can see in the pic) with the oats after the long cook time, but honestly, that was probably my favorite part.  I just mixed the little chunks in with the rest.  It definitely wasn't too sweet and although it smelled like a dessert, tasted like a breakfast.  Although it has an extended cook time, the hands on time is nearly nothing. I made this when we had company over and served with a little "toppings" bar.  It was a huge hit! Will repeat FOR SURE! 

Crock Pot Applesauce

Ingredients:

• 12 organic apples peeled, sliced, and cored
• 3/4 cup water
• 1 heaping teaspoon cinnamon

Directions:

1. Add apples, water, and cinnamon to crock pot and cover with lid.
2. Cook on high 4-5 hours.
3. Whisk to mix (or blend for smoother texture).
4. Let applesauce cool to room temperature before serving or refrigerating.  Also freezes really well!

Oatmeal Blueberry Applesauce Muffins

Ingredients:

• 1 1/4 cups whole wheat flour
• 1 1/4 cups oats
• 1 t baking powder
• 1/2 t baking soda
• 1/4 t salt
• 1/2 t cinnamon
• 1 cup unsweetened applesauce
• 1/2 cup low-fat buttermilk (***you can make your own substitute, see directions below)
• 1/2 cup firmly packed brown sugar
• 2 T olive oil
• 1 large egg, lightly beaten
• 3/4 cup blueberries (fresh or frozen)

Directions:

1. Preheat oven to 375 degrees.
2. Line a 12 cup muffin tin with paper cases or spray with nonstick cooking spray.
3. In a large bowl combine flour, oats, baking powder, baking soda, salt and cinnamon. 
4. In a medium bowl combine applesauce, buttermilk, sugar, oil and egg. 
5. Make a well in dry ingredients and add applesauce mixture. Stir until just moist. 
6. Fold in blueberries. 
7. Fill muffin cups to the top of paper/cup.
8. Bake for 20 minutes.

These beauties are surprisingly moist and delicious. I say this with the utmost respect and admiration for butter and fat. These are the kind of muffins that make you feel good about yourself and your morning. Really. Yea… good stuff. They’re whole grain, oat-filled and fruity.  They would also taste great with some added nuts... next time! Makes 12-15 muffins.  I found this recipe at joythebaker.com

***For a buttermilk substitute, take 1c milk and add 1 T vinegar or lemon juice.  Let sit for 20-30 minutes, then stir well.  This is what I used for the recipe and it works great.  I wouldn't recommend this for creamy dressings, etc.  But it's a great substitute for buttermilk used in baking!

Chipotle Flank Steak with Peach Salsa

Ingredients:

• 3-4 peaches, pitted and chopped
• 1 to 2 jalapeno peppers, stemmed and seeded, then minced (I use 2, remember to wear gloves!)
• 1/4 cup diced red onion
• 2 Tablespoons chopped cilantro
• 1 Tablespoon lime juice
• 1 pound flank steak
• 2 teaspoons garlic salt
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon chipotle or ancho chili powder

Directions:

1. Peel and chop fresh peaches and place in a medium bowl with onion, jalapenos, cilantro and lime juice. Stir to combine. Cover and refrigerate until ready to serve.
2. Thoroughly tenderize the meat by pricking both sides with meat tenderizer or fork. Stir together garlic salt, cumin, oregano and chili powder in a small bowl and rub onto both sides of meat.
3. Place on grill over medium heat and cook for 5 to 7 minutes on each side or until meat is cooked to your liking. Let stand for 5 minutes before thinly carving at an angle against the grain. Transfer meat and juices to a platter. Serve topped with peach salsa.

This recipe is modified from one I found on The Nibble.  To make this recipe quick and easy, you could buy pre-made peach salsa from the store which is what I would have probably done had it not been August with ripe peaches everywhere.  Also, if you are not into spice, I would decrease the amount of chili powder.  My 8 year old ate it happily (and had seconds), but commented that it was spicy.  Hubby and I wouldn't have changed the spice.  We served with fresh corn on the cob.  Perfect summer dinner!

Blueberry Yogurt Multi-grain Pancakes

 recipe slightly adapted from smittenkitchen.com

Makes 12 to 14 4-inch pancakes

Ingredients:
2 large eggs
1 cup plain, full-fat yogurt (I used blueberry flavored low-fat)
up to 1/2 cup non-fat milk (start with 1/4 cup and then mix until semi-thick consistency)
3 tablespoons butter, plus extra for buttering skillet
1/2 teaspoon lemon zest
1/2 teaspoon vanilla extract
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1/4 cup oat flour
2 tablespoons sugar
1 tablespoons plus 1 teaspoons baking powder
1/2 teaspoon table salt
1 cup fresh blueberries, rinsed and dried

Directions:
Melt half of butter. Remove from heat and stir in second tablespoon of butter until melted. This keeps your butter from being too hot when you next want to add it to the wet ingredients.
Whisk egg and yogurt together in the bottom of a medium/large bowl. Whisk in melted butter, lemon zest and vanilla extract. In a separate, small bowl, combine flours, sugar, baking powder and salt. Stir dry ingredients into wet only until dry ingredients are moistened. A few remaining lumps is fine.  Heat your skillet or saute pan to medium. If you’ve got a cast-iron skillet, this is my favorite for pancakes. Melt a pat of butter in the bottom and ladle a scant 1/4 cup (about 3 tablespoons) batter at a time, leaving some space between each pancake. Press a several berries into the top of each pancake. The batter is on the thick side, but you will find that pressing down on the berries does enough to spread the batter. When the pancakes are dry around the edges and you can see bubbles forming on the top, about 3 to 4 minutes, flip them and cook for another 3 minutes, until golden underneath. If pancakes begin cooking too quickly, lower the heat. Top your pancakes with any favorite topping(s): maple or berry syrup, powdered sugar, fresh fruit & whip cream, or just a bit of butter, yum.

Note: I made these pancakes last weekend for my husband who has an enormous love for breakfast food and a sweet tooth that fills his mouth.  However, he doesn't care for the taste of multi-grains in his sweet treats.  We were both very pleasantly surprised at how decadent the pancakes tasted and Greg ate all but one of them!  You can really taste the lemon zest and vanilla.  Also, use real butter in this recipe - it "crisps" the edges of the pancakes just right!

Chicken Fruit Packets

*4 boneless, skinless chicken breasts
* 2 firm pears, cored and sliced (If you have an apple slicer, use it to cut the pears, too!)
* 1 Granny Smith apple, cored and sliced
* 1/2 cup honey mustard salad dressing
* 1 clove garlic, minced
* 2 Tbsp. chopped fresh thyme
* 1/8 teaspoon pepper

Preparation:
Cut chicken into 1" pieces (I just did full breasts). Heat coals on grill or prepare gas grill. Divide chicken, pears and apple among four 18x12 inch sheets of heavy duty aluminum foil. Drizzle with dressing and sprinkle with garlic and thyme. Fold foil over chicken and fruit. Fold edges over 1/2" and repeat. (If you are preparing this in the morning, brush the pears and apple with a little lemon juice so they don't turn brown). Make sure you allow space on sides of the packet for circulation and expansion during cooking. Place packets on grill and cover.

Grill 4-5 inches from medium heat 10-15 minutes or until chicken is thoroughly cooked and no longer pink when cut in center. Place packets on plates, cut large X across top, and fold back foil to serve. Serves 4.

This meal is delicious and so easy! The fruit and dressing in the packet make the chicken super moist. I served it with grilled baby red potatoes.

Hawaiian Chicken, Rice & Salsa

Pineapple/Mango Salsa:  My own recipe


1 fresh mango, diced
1 fresh pineapple, diced
2 medium tomatoes, diced
1/2 white onion, minced
1 yellow bell pepper, minced
1/8 cup fresh cilantro, chopped
2 tablespoons fresh lime juice

Combine all ingredients and chill until ready to serve with chicken and rice.

Chicken: 

The Hawaiian Chicken recipe was adapted from Cooking Light magazine.  The recipe below is tripled from the original recipe and I added a few ingredients to make it tastier.  12 servings as is.

3/4 cup pineapple/orange juice
6 tablespoons ketchup
6 tablespoons low-sodium soy sauce
4.5 teaspoons minced, peeled ginger
3 tablespoons minced garlic
12 skinless, boneless chicken breasts, halved
cooking spray
2.25 teaspoons salt
3/4 teaspoon pepper

Rice:

6 cups Jasmine rice
7 cups liquid (4 cups of water and 3 cups pineapple/orange juice)
1/2 cup fresh cilantro, chopped

Combine first 5 ingredients for chicken recipe.  Reserve 3/4 cup marinade and refrigerate; place remaining marinade in a gallon-size Ziploc bag.  Add chicken breasts to bag and seal.  Chill 4 hours or overnight.

Prepare rice when 45 minutes before dinner remains.  Combine 6 cups Jasmine rice with water and pineapple/orange juice (7 cups total liquid) in rice cooker.

Heat grill to medium-high heat.  Coat grill with cooking spray.  Remove chicken from bag; discard marinade in bag.  Sprinkle chicken with salt and pepper.  Add chicken to grill; baste with reserved marinade.  Cook 6 minutes.  Turn chicken over; baste with reserved marinade.  Cook another 6 minutes. Note: I made this on my indoor panini grill and it only took 6 minutes for the halved chicken breasts!

When rice is finished in cooker, combine with 1/2 teaspoon salt and stir in cilantro. 

Here is a very handy tip: if you aren't going to use all of your cilantro (or other herbs) at one time, place cilantro, stems side down, in a small vase of cold water.  This method can help your herbs last up to one week and it looks pretty on the kitchen counter too!