Mocha Chocolate Chunk Cookies

The Recipe's Story

Growing up my mom made chocolate cloud cookies. They are just as airy and sweet as they sound. My husband calls them mocha cookies because they have instant espresso powder incorporated into the dough giving them a rich coffee flavor that compliments the chocolate. For these cafe chocolate chunk cookies I blended two of my favorite recipes together: chocolate clouds and chocolate chip cookies. The merger was a success. These cafe chocolate cookies have a sugar cookie dough base with large chunks of bittersweet chocolate and a hint of coffee making them unique, unexpected, and delicious.

These cookies have two health benefits. First they have phytochemicals in the cocoa, which is used to make chocolate, which may improve blood vessel function, slow blood clotting, improve insulin resistance and have protective effects against cancer. Second, a sweet treat makes me happy and to me health is about mind and body. In moderation, these tasty morsels will make your holidays bright. 

Mocha Chocolate Chunk Cookies

2 1/4 cups unbleached all-purpose flour

1 tsp. baking soda

1/4 tsp. salt

1 tsp. instant espresso powder

1 cup bittersweet chocolate, coarsely chopped

1 cup unsalted butter, at room temperature

3/4 cup granulated sugar

3/4 cup light brown sugar

2 eggs

1 1/2 tsp. pure vanilla extract

1. Preheat oven to 350 degrees. In a medium bowl combine the flour, baking soda, salt, and espresso powder. Stir in the chocolate and set the bowl aside.

2. Using the paddle attachment and and a stand mixer, cream together the butter and sugars on medium speed for about 3 minutes, until the mixture looks fluffy and light. dd the eggs and mix until well incorporated. Then add the vanilla making sure to scrape down the sides of the brown with a spatula ensuring all ingredients are well combined.

3. Using a spatula, fold the dry ingredients into the wet until all the flour has been absorbed.

4. Divide the dough into 24 balls and arrange on two cookie sheets. Gently press each dough ball with the pal of your hand to flatten the center slightly to 3/4 inch thickness. Place cookie sheets in the freezer for 5 minutes each, then immediately transfer from freezer to preheated oven.

5. Bake the cookies for 12-15 minutes. The finished cookie with be soft in the center and slightly crisp on the outside.

Servings: 24 cookies

Calories: 226 per cookie

Turkey and Pumpkin Chili

The Recipe's Story

                It is just a few days after Thanksgiving and if you are like me you may have a little turkey on hand and need a fresh way to prepare the leftovers. Lucky for me I was at my local market and they had a tasty dish that I was able to get the recipe for. I followed it mostly. I don't like a lot of spice so I cut out a diced chili and cut back on the chili powder as well as adding some extra turkey because I have a lot of it. The result was a this amazing chili that you never would have guessed was using leftovers from Thanksgiving. Best of all it is a healthy meal that can help make up for the holiday meals we just don't bother to count calories for.

              The broth base of this dish is chicken broth and pumpkin. As opposed to a cream base this soup keeps calories lower by using a unique blend of flavors and a clear broth. Pumpkin, a member of the squash family, is loaded with vitamin A and antioxidant carotenoids and a good source of vitamins C, K, and E, magnesium, potassium, and iron.  Turkey is a lean protein with vitamin Bs, zinc and potassium. It is also know for tryptophan, a chemical with a natural calming effect show to help with sleep and ease anxiety. White beans are another lean protein and high in fiber. The spices, garlic, and onions all season this dish without adding many calories and have their own unique health benefits. This is a great way to dish up the turkey without the calories.

Turkey and Pumpkin Chili

1 T olive oil

1 onion

3 cloves garlic, minced

1 1/2 tsp. each of oregano and cumin

1 tsp. chili powder

1 tsp. salt

1/2 tsp. pepper

4 cups chicken broth

2 cans (15 ounces) white beans

1 (16 ounce) can solid packed pumpkin

3 cups chopped cooked turkey

In a large soup pot heat the olive oil over medium heat. Add the onions to the pot and saute them for 5 minutes or until tender. Add the garlic and saute for another 3 minutes. Add the pumpkin and broth and stir with a whisk until blended. Add the remaining ingredients, stir to combine, and simmer for 30 minutes allowing the flavors to blend. Serve by itself or with a dollop of sour cream.

Servings: 6

Calories: 382 per serving





Sweet Potato and Black Bean Chili

The Recipe's Story

 

I pondered how sweet potatoes would taste in chili when some of our closest friends announced we would be having Sweet Potato Chili for dinner.  I knew my husband was thinking that sweet potatoes belong in a pie or on a Thanksgiving table but not in a chili. Chili was for football, fall, and meat. After one bite we asked our hostess for the recipe. It was that good. This recipe is not my own. I did not tweak or adapt it but borrowed it from http://dashingdish.com and was thankful to be served it by our marathon running, darling friend Nicole.

 

This chili is filling and very low in calories. It has a spicy citrus base with hearty sweet potatoes that pack the dish full of  carotenes (precursor of vitamin A), vitamins C, B2, B6, E and biotin. Sweet potatoes are also a fantastic source of dietary fiber, folate, and potassium. Black beans are a high fiber protein with molybdenum, folate, tryptophan, manganese, and vitamin B1. Tomatoes provide vitamin A,C, and K as well as potassium, molybdenum, and manganese. Onions have some vitamin C and B6 as well as fiber and potassium. Adding the sour cream and green onion give the chili a bit more flavor but on its own this is one of the most flavorful vegan dishes I have found and it boasts just 143 calories per cup without the toppings.

 

 

Sweet Potato & Black Bean Chili

2 Tbsp vegetable oil

1 large onion, chopped

1 tbsp chili powder

1/2 tsp ground cumin

2 cups chicken or vegetable broth

2 medium sweet potatoes, peeled and cut into 3/4 inch cubes

2 (14.5 ounce) cans diced tomatoes in juice

1 (15.5 ounce) can black beans, drained and rinsed

2 tsp orange zest

Salt and Pepper

Topping Suggestions:

Chopped green onions

Chopped cilantro

Sour Cream

Shredded Cheese

1. Heat the oil in a 4-6 quart Dutch oven or saucepan over medium heat. Add the onion and cook, stirring often, until softened, about 5 minutes. Stir in the chili powder and cumin, then add the broth and sweet potatoes.  Stir  to combine.

2. Bring the mixture to a gentle boil, then cover the pan, reduce the heat to low, and simmer until the potatoes are almost tender, about 15 minutes. Add the tomatoes and beans and continue to simmer, uncovered, until the mixture is heated through and slightly thickened, about 15 minutes more. Stir in the orange zest and season to taste with salt and pepper.

3. Serve the chili hot with desired toppings.

 

Servings: 8

Calories: 140 per serving

Mexican Lasagna

The Recipe's Story

I normally am not a big fan of a casserole dish. There is something more pleasant about a plate to me with vegetables on the side and not all jumbled in with my main dish. Thus, the casserole does not appear in my home often until I found this recipe. I hear the original idea is from Weight Watches but my husband and I added and adjust a few ingredients to make it our own. This dish freezes well, makes great leftovers, and is my go to meal when I bring a dish to a friend.

The original corn tortillas would be much healthier as would a whole wheat tortilla but we stick with flour. The protein from the chicken and the black beans give this meal a filling base. Black beans are a good source of molybdeum, folate, fiber, trypothan, manganese, matnesium, and vitamin B1. The cheese and sour cream bind the ingredients together. There is some calcium in these dairy products but they are mostly there for flavor. The olives add monounsaturated fat and a great salty flavor. Onions are low in calories, heart healthy, and have been show to raise HDL cholesterol (the good cholesterol). As far as comfort foods go, which are not normally healthy, this one provides some health benefits plus its quick and easy.

Mexican Lasagna

1 medium onion, diced

1 tsp. olive oil

6 8" tortillas cut in half

3 skinless, boneless chicken breast 

3/4 c light sour cream

3/4 c shredded Mexican cheese blend

1 15oz can black beans, rinsed

1 2.25oz can sliced black olives

salt and pepper

1. Heat the olive oil in a medium pan over medium-low heat. Add diced onions to the pan and to stir to coat the onions with the oil. Spread the onions out evenly over the pan and let cook, stirring occasionally. After 10 minutes,  add 1 tablespoon of water, stir, then remove the pan from the heat and set aside to cool.

2. In a medium pot, bring 4 cups of water to a boil. Salt the water then add the chicken breast and reduce the heat to medium high. Allow the chicken to simmer for about 8 minutes, or until cooked through. Transfer the chicken to a cutting board, cool, then using two forks shred the meat.

2. In a large bowl combine the chicken, 1/2 cup cheese, sour cream, beans, cooled onions, and olives. Stir to combine. Season with salt and pepper.

3. Grease an 8x8 inch casserole dish. Place a layer of tortillas (4 halves), then half the mixture, and repeat. Add a final layer of tortillas then, sprinkle the remaining cheese on top.

4. At this point you can freeze your casserole (I have used a food saver and had it keep three months), place it in the fridge (can be kept up to two days) or place into a 350 degree oven for 30 minutes.

Servings: 6
Calories: 461 per serving



Lemon Chicken with Parmesan Leeks and Peas

The Recipe's Story

 

My husband really likes sauces on a dish and I do agree it makes a dinner feel more fancy. I have been dappling in creating pan sauces because they are fast, flavorful, and I can make them lower in calories by using chicken broth or wine as a base. This dish has a thick citrus sauce that is almost like gravy. It makes the chicken dish extra special and only takes 8 extra minutes to complete.

 

The vegetables in this dish are packed with vitamins and minerals. Leeks have more than half your daily vitamin K and are a good source of vitamin A, C, B6, iron,  magnesium and folate. Leeks are also an allium vegetable. In the same family as garlic and onions, leeks are high in flavonoid kaempferol which promote cardiovascular health. Peas are a good source of vitamin K, A, C, B1, B2, and  B6 as well as magnesium, fiber, folate, phosphorus, and tryptophan. Adding the Parmesan cheese gives a huge flavor boost to the vegetables and using olive oil to saute them in adds omega 3. Chicken is a low fat meat with will keep you full and give your body the essential protein it needs to function.

 

Lemon Chicken

2 (4 oz.) chicken cutlets, tenderized

1/8 tsp. salt

1/8 tsp. pepper

1 T flour

1 T olive oil

1/2 cup sweet white wine such as a Riesling

1/2 lemon, thinly sliced

1 T fresh lemon juice

1 and 1/2 tsp. butter

1 tsp. fresh or dried parsley

 

1. In a medium skillet, heat the olive oil over medium-high heat. Pat the chicken dry and season with salt and pepper. Place the flower in a shallow dish and dredge the chicken until it is coated on all sides.

 

2. Add the chicken to the skillet and cook for about 4 minutes on each side until cooked through; remove the chicken.

 

3. Add the wine to the skillet and bring to a boil. Use a wooden spoon to scrape any brown bits from the bottom.

 

4.  Add the chicken back to the pan along with the lemon slices and juice. Turn the pan onto high heat and cood, stirring, until the liquid is reduced to the consistence of syrup, about 3 min. Remove from the heat and add the butter, stirring until melted. Serve the chicken with the glaze drizzled onto and garnish with parsley.

 

Servings: 2

Calories: 299 per serving

 

Parmesan Leeks and Peas

 

1 cup leeks, cup lengthwise and into rounds

1 cup frozen peas

1 tsp. olive oil

1/2 tsp. salt

1/4 tsp. pepper

2 T Parmesan cheese, grated

 

1. In a medium skillet, heat olive oil over medium-low heat.

 

2. Add the leeks to the skillet and season with salt and pepper. Cook the leeks for 2 minutes, then add the peas, stirring to combine. Cook the vegetables an addition 4 minutes until the leeks are tender and the peas are warm.

 

3. Remove the skillet from the heat. Toss the vegetables with Parmesan cheese and serve warm.

 

Servings:2

Calories:116 per serving

Chicken and Veggie Salad

The Recipe's Story

 

It was time for another lunch invention to change up the standard sandwich. This lunch has five ingredients and just three seasonings and you can make it in under ten minutes. It is so simple I can hardly call it a recipe. Chicken is a low fat high protein meat. Corn is high in fiber and contains vitamin C, B3, B5, and magnesium. Green beans are a good source of fiber as well as vitamin C, A, K, and magnesium. Drizzling the salad with balsamic vinegar adds huge flavor, no fat, low calories (just 14 per T) and contains melanoidins, acetic acid, and polyphenols. This salad is a low calorie, filling, gluten free lunch that can be made in a pinch.

 

Balsamic Vinegar is like wine. The longer it is aged the better it gets. If you purchase a balsamic vinegar for dressing a salad or dipping bread try to find a bottle that has aged several years. The difference is a thick syrup with rich flavor and low acidity. The balsamic vinegar also sweetens over time. My favorite is an 18 year aged balsamic I found in Leavenworth, WA from The Oil and Vinegar Cellar. You can purchase flavored oils and vinegars such as fig (a favorite of mine) or pure olive oil and balsamic vinegar.

 

Chicken and Veggie Salad

 

2 cups green beans, cut into 1 inch pieces

2 ears of corn, husk and silk removed

1 lb chicken breast, butterflied and tenderized

1 T olive oil

2 tsp. garlic powder

salt and pepper

4 T balsamic vinegar

 

1. Fill a large pot with water and bring to a boil. Add corn and green beans and bring the water back to a boil. Remove the corn and green beans after 3 minutes.

 

2. Cut the corn off the cob and add to a bowl along with the green beans.

 

3. In a medium skillet heat the olive oil over medium heat. Season the chicken with the garlic powder, salt and pepper. Place chicken breast in pan and allow to cook for 7 or 8 minutes or until brown and golden. Flip and repeat until chicken breast is cooked. Remove from heat and cool slightly. Slice chicken into 1 inch pieces and add to bowl.

 

4. Just before serving drizzle the balsamic vinegar over the salad and toss to combine ingredients. Serve salad warm, cold or at room temperature.

 

Servings: 4

Calories: 219 per serving

Sweet Glazed Salmon

The Recipe's Story

 

While browsing the seafood at Central Market I was told that King Salmon would be going up in price next week. I ordered half a pound and decided to try it with my sweet and spicy glaze that I normally use with pork tenderloin. It was a success! I matched the fish with my garlic green beans and a simple side salad of green peppers, green onions, and tomato drizzled with balsamic vinegar.

This is such a simple way to make fish. The sweetness of the honey coupled with the spicy  chili powder are a perfect blend. When broiled, the honey and sugar in the ketchup caramelize adding amazing flavor and texture. Salmon provides omega 3 and vitamin D and is a low fat protein. Honey adds some antioxidants. Add a vegetable on the side and this is a low calorie, heart healthy meal.

Sweet Glazed Salmon

1/2 lb. king salmon, skin and bones removed

2 T. ketchup

1 T. honey

1/2 tsp. chili powder

 

1. Preheat oven to broil. Line a cookie sheet with parchment paper and arrange salmon fillet in the middle.

2. In a small mixing bowl, combine the honey, ketchup, and chili powder.

3. Coat the salmon with half of the glaze.  Place cookie sheet on top rack and broil for 14-16 min. Drizzle the reserved glaze on top of the salmon before serving.

Servings: 2

Calories: 207 per serving