Category Archives: low-carb

Up and at’em! (+ 5-Hour Energy Confession)

The drive in last night was long and sleepy. It was quite the week, even if only 4 days. There was a full week and then some crammed into Monday through Thursday and I found myself having trouble staying away one hour into my 5 1/2-hour drive back to Chicago. Of course, Mr. Prevention’s suggestion was 5-Hour Energy.

Well, friends, desperate times call for desperate measures. I stopped at some scary gas station in Indiana and picked up a 5-Hour Energy (pomegranate flavor…which was tolerable, by the way). I’ll tell you, the stuff really did the trick. It PAINS me to admit that, but it really did. I still don’t advocate for he MEGADOSE of B-vitamins (or 8333% the daily value of anything!), but my sleepiness was to the point I was going to have to pull over and grab a hotel room if something didn’t wake me up. And 6 hours later, I conked out the second I hit the pillow and slept through the night a full 8 hours. Hmmm?

I had told my parents last night that I wanted to sleep in. What a joke. I was up well before anyone else. I can attribute some of that to being on EST in a CST zone, but this is just another sign that I’m getting old(er). A sign I am totally okay with, so long as I get my 8 hours of beauty rest! 😀

When I got into town last night, my mom showed me a few recipes she had printed off that Taste of Home had sent this week. Of course, I had saved the very same recipes to try. Great minds think alike 😀 Sign up for Taste of Home email recipes if you haven’t already — they have healthy options, quick options, budget-friendly…it’s great!

Plans today include visiting family & friends, working out, and going out to eat at the restaurant my little brother works at 🙂

I won’t leave you guys recipe-less, however. I made this recipe before teaching on Monday night. It took all of 15 minutes and was absolutely wonderful. I turned my co-worker onto one of my favorite blogs, My Bizzy Kitchen, and she raved about this soup. So of course, I had to make it, too. Tomato soup takes me back to the days of living in my sorority house: everyone was always at lunch when tomato soup and grilled cheese were on the menu! 😉

Simple Tomato Soup slightly adapted from My Bizzy Kitchen

2-28 oz canned no-salt added tomatoes (one can diced, one can fire roasted)
1 Tbsp olive oil
3 cups low-sodium chicken stock
1/3 cup heavy whipping cream
1 Tbsp Italian parsley, freshly chopped
1 serving Hot Sauce, Tabasco
1 cloves garlic, minced

Directions:

Gently heat the olive oil over medium heat and add garlic, taking care not to brown the garlic.

Stir in the canned tomatoes and chicken stock. Bring to a boil.

Remove from stove, let cool slightly. Using a (stick) blender puree soup. Add in cream. Serves 4 (2 cups each).

Nutrition Information (per serving): 196 calories; 10 g. fat; 27 mg. cholesterol; 130 mg. sodium; 18.5 g. carbohydrate; 3.5 g. fiber; 5 g. protein

Result: This was delicious! Don’t freak out about the heavy cream…a little bit goes a long way! I used no-salt added tomatoes to knock the sodium content down and the recipe didn’t need any salt added…the cream, garlic, and oil season it beautifully. The portion is BIG and pairs so well with some homemade bread. The soup reheated great for lunches, and can be stretched to 6 servings or more as a side dish. Enjoy!

I think it’s time to get out of bed and get some coffee. I heard my mom pitter-patter down the stairs not too long ago. 😉

Question: Do you like tomato soup? Do you pair it with grilled cheese?

TGIF!!

6 Comments

Filed under age, caffeine, coffee, exercise, fruits and vegetables, garlic, healthy cooking, low-carb, recipe, sleep, sodium, travel, vegetarian, vitamins

Crock Pot Chicken Tacos + Homemade Taco Seasoning

Good morning! 😀

I hadn’t planned to blog this morning, but I couldn’t sleep in any. I was going to try sleeping in until…get this…6:30am! I know, what an exciting life I lead. Yesterday’s commutes were much better than expected and I was in the car just under 3 hours all day. That sounds insane, but considering the mileage and the snow, that’s not bad at all!! When I expect the worst, I end up early…go figure 😉

Last night was another successful class. We talked about carbohydrates and the dangers of low-carb diets. I think I have them all convinced that carbs are good…especially the ones that contain fiber and are healthiest! 😀 I feel like they are so engaged and interested in the topics we talk about, it really makes for a fun, engaging class. I hope they feel the same way, ha!

So yes, I couldn’t sleep in but maybe that’s because I was so anxious to share a new crock pot recipe with you all! As I had planned, the old crock has been getting some use and the results have been scrumptious! Not always pretty, but healthy and good! 😉 Oh, and time-efficient, too!!

[source]

Homemade Taco Seasoning from Sweet Life Kitchen as seen on Bean Town Baker

3 Tbsp chili powder
1/2 tsp onion powder
1/2 tsp dried onion flakes
3/4 tsp garlic powder
3/4 tsp oregano
1 tsp crushed red pepper flakes
1/4 tsp cayenne pepper
1 tsp paprika
1 1/2 Tbsp cumin
2 tsp kosher salt
1 Tbsp black pepper

Directions:

Mix it all together! The mix can be stored in an airtight container for up to a year! 2 1/2 tablespoons = 1 store-bought packet.

 

Crockpot Chicken Tacos from Sweet Life Kitchen as seen on Bean Town Baker

2 1/2 Tbsp taco seasoning mix (recipe above) or 1 packet of store-bought
15 oz low-sodium chicken broth
1 14.5oz can diced tomatoes and liquid
4 boneless skinless chicken breasts (about 5 ounces each)
2 chipotle peppers in adobo sauce + 2 Tbsp adobo sauce
Your favorite taco fixins (lettuce, tomatoes, sour cream, etc.)*

Directions:

In a large bowl or measuring cup pour the chicken broth in, and use a fork to whisk in the taco seasoning mixture.

Spray the slow cooker with non-stick cooking spray. Open the diced tomato can and pour all contents over the bottom of the slow cooker. Lay the chicken breasts on top of the tomatoes and pour the broth, seasoning, and adobo peppers and sauce over that. Cover and cook on LOW for 6-10 hours. The chicken should fork apart easily in the crock pot. Serve. Yield: 5 servings (4-ounces each).

Nutrition Information (per serving): 146 calories; 2.8 g. fat; 65 mg. sodium; 460 mg. sodium; 5.8 g. carbohydrate; 1.6 g. fiber; 24.2 g. protein

Result: Ohhh my goodness! These were OUT of this world! Personally, I think the chipotle peppers in the adobo sauce are what made this taco meat so flavorful, but I’m probably a little biased since I made that addition to the original recipe. There is plenty of liquid to let this cook as long as you need to without drying out, and the meat just flakes apart with the touch of a fork. Reheats beautifully, too! *Nutrition information is for the meat only – tortilla and taco fixin’s are not accounted for. Enjoy!

Question: Hard shell or soft shell tacos?

I always do soft corn shells…so much flavor and healthier, too!

I’m off to work and then leaving for Chicago! My 15-hour work day yesterday more than makes up for a 3-day relaxing weekend with my family!! 😀 Cannot wait!! I also can’t wait to get in a good workout…my last workout was shoveling on Tuesday. My parent’s gym will be seeing plenty of me!

“See” you in the Windy City!

29 Comments

Filed under carb-controlled, carbohydrates, crock pot, dinner, exercise, guilt-free, healthy cooking, low-carb, protein, recipe, teaching, travel, work

Creamy Parmesan Spinach Dip

Happy Wednesday!

It’s snowing just about everywhere in the US it seems! When I walked out of work yesterday (in ballet flats!) a good 4″ of snow had fallen. Needless to say, the 20 steps to my car lead to near frost bite. Brrrrr!!! But despite this weather, the show must go on. I have lab rounds at a clinic that’s 50 miles north of home and then I will double back to go teach tonight. It’s probably fair to say I’ll be commuting most of the day. Fabulous.

Though, sitting in the car sounds okay right about now. I decided to shovel for my workout last night. I went out with intentions of just just do the sidewalks, but that only took about 10 minutes. So I decided to shovel the DRIVEWAY! Yep, you read that correctly. And the best part: we have a brand new snow blower! I’m walking like a hunch-back today, and sore is the understatement of the century, but it was a KILLER workout! I wonder what the neighbors are saying… 😉

On to a lightened up classic! This recipe contains light mayonnaise, which I must admit, I love. I know a lot of people don’t like mayonnaise, but I love the stuff (Hellmann’s mayonnaise, please! And no Miracle Whip! Ew!). It’s not like I use it often, but I love it in recipes where it belongs: chicken salad, tuna salad, dips, etc. I recall several years ago brainstorming summer job options with my sister-in-law — one of her requirements for a job was that it didn’t involve mayonnaise!! We had a good laugh over that one. I have a terrible memory, but I’ll never forget it! 😉

Creamy Parmesan Spinach Dip from Gina’s Weight Watcher Recipes

10 oz frozen chopped spinach, thawed and excess liquid squeezed out
1/2 cup light sour cream
1/4 cup + 1 Tbsp light mayonnaise
1/3 cup Parmigiano Reggiano
1/4 cup scallion, chopped
fresh pepper to taste

Directions:

Combine all the ingredients in a medium bowl. Can be made one day in advance and stored in the refrigerator. Remove from refrigerator 30 minutes before serving. Yield: 2 cups (8 servings, 1/4 cup each).

Nutrition Information (per 1/4 cup): 84 calories; 6.1 g. fat; 16 mg. cholesterol; 172 mg. sodium; 2.4 g. carbohydrate; 0.3 g. fiber; 4.4 g. protein

Result: DELICIOUS! I ate this cold with crackers and veggies, Mr. P heated it up and ate it on chips. It is versatile and scrumptious! It’s perfect to take in lunches to doll-up raw veggies, or as an appetizer at a dinner party. And the portion size is generous for the nutrition stats! Enjoy! 😀

Off for a crazy day! Why do I have a feeling dinner is going to be a Larabar and clementines? Going prepared!

Question: Is it snowing where you are? Do you like mayonnaise?

Drive safe! Stay warm!


20 Comments

Filed under condiments, fruits and vegetables, Gina's WW Recipes, hors d'oeuvres, low-carb, physical activity, recipe, reduced-calorie, teaching, travel, Uncategorized, vegetarian, work

Start 2011 off right & tasty!

HAPPY 2011!!!!!

I hope the coming year brings you all nothing but health and happiness! 😀

Mr. Prevention and I had a cocktail at my favorite bar last night and then went out for a late seafood dinner. YUM! 9pm dinners miss the NYE crowd, FYI…it was very nice. 🙂 Then we headed over to a friend’s house for a mellow get together and just watched the NYC festivities on TV and played Mad Gab – it was fun! I stayed up til nearly 2am and slept until 9:30am! Definitely not standard for me, but at least I got my sleep 😀 (We like to sleep in this house. A lot.)

If you’re like most Americans, and myself, you may have (or plan to) set a new years resolution that involves health. Your resolution may involve weight loss, weight maintenance, exercise, healthy eating, cooking, resistance training, eating less processed foods, or so on. The sky is the limit and we all have different goals…goals that likely entail following a healthy lifestyle. And what better way to lead a healthy lifestyle than to eat a healthy diet. Three meals a day can easily lead to success or failure when it comes to attaining health and wellness goals. Thus, healthy cooking is the cornerstone to the healthy lifestyle I lead and blog about here at Prevention RD.

My blog has definitely taken that turn towards a healthy cooking blog in the past year and I love its new direction. Americans don’t cook enough and it has helped land us in the obesity crisis we are now in. While I do love to whip up some fancy stuff to challenge my culinary abilities, I more so enjoy finding healthy, tasty, quick, and low-cost meals that anyone could enjoy. Eating well SHOULD taste great, that much I can assure you!

I saw a recipe that caught my eye on My Kitchen Adventures. I’ve been CRAVING chicken salad, and this was the perfect answer to my stomach’s call.

“Waldorf Style” Chicken Salad adapted from Skinnytaste, as seen on My Kitchen Adventures

1 1/2 cups cooked chicken breast, shredded
1/4 cup reduced fat mayonnaise
1 tsp apple cider vinegar
1 Tbsp nonfat Greek yogurt
1/4 tsp dried tarragon (optional)I omitted.
1 cup chopped apple (I used 1 medium Fuji)
1/2 cup celery, diced
2 Tbsp dried cranberries
2 Tbsp chopped walnuts
salt and pepper, to taste (I used about 1/4 tsp each)

Directions:

In a medium bowl, combine the mayo, vinegar, yogurt, salt, and pepper. Add in the chicken, apple, celery, cranberries and walnuts.  Cover and allow flavors to blend in refrigerator for at least 30 minutes. Serves 4 (about 1 cup/serving).

Nutrition Information (per serving): 204 calories; 7.3 g. fat; 41 mg. cholesterol; 308 mg. sodium; 14 g. carbohydrate; 2.3 g. fiber; 20.5 g. protein

Result: This was WONDERFUL! The flavors just…work! It keeps well in the fridge for upwards of a week, and the vinegar keeps the apples from browning so it always looks fresh and delicious, too. I ate 1 cup of the chicken salad on about 6-8 Triscuits as a meal and it was so filling, high in fiber, low in calories, and provided lots of lean protein. I am thinking about making this recipe for my patients because it is so good, simple, and high in lean protein.

T-2 days until teaching time – eek! I am going to be planning my lectures for the rest of the weekend and working out, that’s about it!

Question: How do you spend New Year’s Day?

Happy 2011, friends! Stop by tomorrow for a giveaway!

8 Comments

Filed under healthy cooking, low-carb, protein, recipe, Uncategorized, weight loss, weight maintentance

Tis better to give than to receive…

Waffle taste test day #1 went so well! I wanted to take pictures, but obviously HIPPA wouldn’t be down with that. And while the patients loved the waffles (staff, too!)…the waffles were not the highlight of my day.

With the upcoming Thanksgiving holiday we used a turkey giveaway reward to encourage patients to have their albumin and phosphorus labs at goal for October and November and not to miss any dialysis treatments during that time. Eight patients of our 97 at the clinic met the challenge and their names were posted on fliers around the clinic congratulating them.

One of the turkey winners came up to me during the taste test and asked that his turkey be given to a patient who does not always have money for food, much less healthy food. I tried to keep from tearing up and was happy to grant the patient’s wish. A little earlier than most years, the holiday bug bit me right then and there. It truly is better to give than it is to receive.

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

Tortilla Soup from An Edible Mosaic

1 Tbsp canola oil
2 medium onions, diced
2 cloves garlic, minced
1 2 jalapeno pepper, seeded and minced
1 1/2 tsp chili powder
1 1/2 3 tsp cumin
1 tsp dried oregano
1/2 tsp crushed red pepper flakes
1 bay leaf
1 chicken bouillon cube
3 oz tomato paste
1 (28 oz) can petit diced tomatoes (with juices)
1 cup corn (frozen is fine)
3-4 cup cooked, shredded chicken or turkey (about 1 1/2 lbs)
1 (15 oz) can black beans, drained and rinsed
3 Tbsp cornstarch mixed with 3 Tbsp cold water (called a cornstarch slurry)
1/2 cup to 1 cup minced fresh cilantro (more or less to taste)
Salt and pepper

Crispy Tortilla Strips:
3 small (about 6-inch) soft corn tortillas, thinly sliced
1 Tbsp canola oil

Directions:

For the soup: In a 5-quart pot with a lid, heat the oil on medium heat; add the onion and sauté until starting to soften (about 5-7 minutes), stirring occasionally.  Add the garlic and jalapeno pepper and cook until fragrant (about 1 minute), stirring constantly.  Add the chili powder, cumin, oregano, red pepper flakes, and bay leaf and cook 30 seconds, stirring constantly.  Add 5 cups water along with the bouillon cube, tomato paste, and diced tomatoes.  Bring the soup up to a boil, then add the corn, cover the pot, and simmer 15 minutes (stirring occasionally).

Preheat the oven to 425° F.  Toss the tortilla strips with the oil, arrange them in a single layer on a baking sheet and bake until golden (about 5-7 minutes), giving them a stir every couple minutes so they don’t burn.

To the soup, add the cooked chicken or turkey and the beans and cook 3 minutes.  Add the cornstarch slurry, bring it up to a boil, and let it boil for 2 minutes.  Turn off the heat, add the cilantro, and season with salt and pepper.  Serve garnished with toppings of your choice (lime, scallions, Greek yogurt, tortilla chips, cheese, avocado, etc.). Serves 8.

Nutrition Information (per serving): 272 calories; 5.3 g. fat; 41 mg. cholesterol; 377 mg. sodium; 36.6 g. carbohydrate; 5.9 g. fiber; 26.4 g. protein

Result: Simple and delicious…and super duper healthy! The ingredient list looks long, but it’s all ingredients most cooks have on hand. The only change I would make would be using low-sodium chicken broth in place of the 5 cups of water + 1 bouillon cube. The sodium content is nice and low, but I think a bit more flavor would help the base of the soup. Another jalapeno, too…we like spicy! I did add a bit more cumin…I just couldn’t stop at 1 1/2 teaspoons, cumin is a favorite spice of mine and it’s hard to use too much. Enjoy! 😀

Question: Do you like pecan pie? Or do you prefer pumpkin?

I am a pecan pie girl, which Cooking Light reminded me is one of the least healthy holiday pie selections. Oh well, Thanksgiving only comes once a year!

Tis the season,

25 Comments

Filed under carb-controlled, challenge, Cooking Light, dialysis & kidney disease, dinner, fiber, fruits and vegetables, garlic, healthy cooking, herbs, holiday, low-carb, recipe, sodium, Uncategorized, water, work

Chili Contest: Entry 9 + Crab Queso Dip

While the Illini loss was nothing short of TORTUROUS :(…it didn’t phase Lily. This dog is a SUN GODDESS! She will nap in the sun for hours and even when she’s indoors, she plops down where the sun is shining in. She barely moved from 10am to 7pm. LAY-Z!!

But yes, tough losses all around for the Big 10…thank goodness the food was good, at least!

Best Buffalo Chicken Chili from My Bizzy Kitchen

1 Tbsp olive oil
2 pounds boneless, skinless chicken breasts
2 large carrots
3 stalks celery
1 large red pepper
5 cloves of garlic
5 Tbsp of chili powder
2 Tbsp ground cumin
1 Tbsp paprika
1/2 cup Frank’s Hot Moore’s Wing Sauce
2 (15 oz) cans tomato sauce
1 (15 oz) diced tomatoes
1 (15 oz) black beans, drained
1 (15 oz) chili beans in sauce (do not drain)
salt and pepper to taste

Directions:

Put chicken breasts in food processor to grind up  if you can find ground chicken breast, you can use that too. Heat oil and add chicken and cook about 10 minutes on medium heat until no longer pink.  Rinse out processor and add carrots, celery, garlic and red pepper and puree. Add to chicken mixture and cook about 5 minutes until veggies start to soften.

Next add the rest of the ingredients, put stove on simmer and cook for 1 hour.

Nutrition Information: 248 calories; 3.8 g. fat; 44 mg. cholesterol; 1362 mg. sodium; 25.3 g. carbohydrate; 10.8 g. fiber; 28.3 g. protein

Result: I made this recipe of Biz’s back in February, except I followed the directions this time…since I am now the proud owner of a food processor. And I liked the chili better this time! For whatever reason, it wasn’t as spicy (which was fine with me…still had plenty of spice!) and I LOVED the texture — dicing/grinding the meat and vegetables completely changed the chili (as gross as grinding your own meat is — it’s good!). The chili is low in calories and high in fiber like a lot of the chili recipe entries, and similarly, high in sodium. Just no getting around that with the canned goods!!! Mr. Prevention (got his buffalo chicken fix!) and I both loved it, thanks Biz! 😀

Aaaand…

Crab Queso Dip adapted from Homemade by Holman, inspired by Paula Deen

1 Tbsp olive oil
1/2 large or 1 whole small onion, diced
1 red bell pepper, diced
4-6 jalapeno peppers, minced (I used 4 large)
2 cloves garlic, minced
2-8 oz packages 1/3 less fat Neufchatel, cut into 1 oz pieces
1 cup low-fat sour cream
1 cup 2% skim milk
2 cups 2% sharp cheddar cheese, grated/shredded
12 oz lump crab meat
2 tsp ancho chili powder
1 tsp ground cumin
1/2 tsp cayenne pepper
1/2 tsp freshly ground black pepper
1/2 tsp salt

Directions:

In a dutch oven or large sauce pan, heat olive oil over medium high heat and add onion, bell pepper, jalapenos and garlic.  Cook 3-4 minutes until slightly softened.  Reduce heat to medium and add cream cheese.  Stir to distribute and melt.  When melted, add sour cream and milk and stir to incorporate.  Mixture should be relatively smooth aside from the vegetables.  Add shredded cheese and stir to melt.  Add crab meat and spices.  Stir until well mixed and simmer an additional 5-10 minutes, until bubbly and hot.

Transfer to a serving bowl and serve with chips or transfer to a crockpot and set on “warm” setting to keep hot. Serves 15 as heavy appetizers.

Nutrition Information (per serving): 176 calories; 12.1 g. fat; 42 mg. cholesterol; 331 mg. sodium; 6.4 g. carbohydrate; 0.8 g. fiber; 12.3 g. protein

Result: As I was stirring this HUGE sauce pan full of cheesy queso I thought to myself, “Wow, Nicole…you’re such a stand-up dietitian!” That thought quickly passed as I tried the queso and my heart skipped a beat. It was really good. Mr. Prevention and I settled in for the Illini game and proceeded to make a substantial, and yet very small, dent in a bowl of this queso dip…the recipe makes a ton! I felt a bit guilty for my indulgence and then (never before!) I decided to calculate the nutrition stats. Like I said, this makes a TON and when the WHOLE recipe clocked in at just over 2,640 calories I was FLOORED! I checked my math, re-checked my math…yep. My best guess is that this appetizer would serve 15 for heavy, heavy appetizers and could easily serve 20 at a party with a large spread. Mmmm! Enjoy!

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

My workout for the day was interesting: a 4-mile power walk. My 5’3 frame was HUSTLIN’ at 4.0-4.7 mph. I think it was harder than running!!

Question: What’s one food you’d THINK would be really unhealthy but isn’t all that bad?

Queso loooove,

13 Comments

Filed under dietitians, dog, fiber, garlic, guilt-free, healthy cooking, hors d'oeuvres, low-carb, pets, recipe, reduced-calorie, self-control, snack, sodium, Uncategorized

Indian Summer lunch

It was absolutely STUNNING out yesterday, and I was stuck running errands, cleaning, and perfecting the ultimate protein waffle that is in compliance with renal restrictions. I decided to do a protein waffle taste test for my patients next week and figured I would just sub applesauce for the banana (too high in potassium) and all-purpose flour for the whole wheat (too high in phosphorus) in this Perfect Protein Pancake/Waffle recipe that I know and love. However, that didn’t go over so well…the batter stuck to one of either side of my waffle iron and just kinda crumbled apart. I tried another recipe that contained 3 eggs and just 1/4 cup flour — it ended up like a waffle-scramble. Ew. I’ll share what I came up with soon…I still may make a few tweaks. As tedious as this recipe adaptation has been I’m glad I decided to do it. Not only can I more closely relate to the frustrations of my patient’s diet restrictions, but they desperately need help finding creative ways to get in 80-100+ grams of protein a day. My little old ladies can only eat so much meat!!

Despite my waffle making, I was craving something leafy and green and full of flavor.

Done and done. I have been saving this recipe for the perfect occasion, and an Indian Summer day was it!

Lightened Up Caesar Salad with Zesty Croutons from Cara’s Creature Comforts

Salad dressing:
1/2 cup light mayonnaise
2 Tbsp red wine vinegar
2 tsp dijon mustard
2 tsp white wine
1 tsp Worcestershire sauce
1 tsp anchovy paste
1 clove garlic, minced
1/8 tsp ground red pepper

Croutons:
2 c sourdough bread 8 ounce mini multi-grain or whole grain loaf, cubed
1/2 tsp Creole seasoning garlic powder
1 clove garlic, minced
1 Tbsp olive oil

Salad:
3 large heads Romaine, cut into bite sized pieces
1/3 cup Parmesan cheese, grated

Directions:

Whisk together mayonnaise, vinegar, mustard, wine, Worcestershire sauce, anchovy paste, garlic, and pepper in a bowl. If time permits, cover and chill for at least one hour for flavors to blend.

Preheat oven to 350° F. Cube bread and place into a large Zip-lock bag. Drizzle the olive oil over the bread cubes, close the bag, and shake to coat. Spread cubes in a single layer on a baking sheet lined with tin foil and sprinkle with garlic salt. Bake for 20-25 minutes, or until bread cubes are golden.

Place lettuce and croutons in a large bowl. Add dressing and toss to coat thoroughly. Sprinkle with cheese and serve. Serves 5 salad entree portions.

Nutrition Information (per serving): 259 calories; 13.6 g. fat; 7.6 g. cholesterol; 547 mg. sodium; 28.4 g. carbohydrate; 8.8 g. fiber; 9.6 g. protein

Result: I am on a Caesar salad kick lately and this was delicious! I was kinda scratching my head at the ingredient list, but it works and it tastes just like it should! I’ve never used anchovy paste before, and I was definitely squeamish about doing so, but I think it does add a lot of punch to the dressing that you can’t get from another ingredient. Another bonus is no raw eggs. While never always eat raw cookie dough, it’s never really “safe” to consume raw eggs, which this Caesar dressing does not contain. I love the nutrition stats on this version especially if you compare to say, Panera Bread, whose entree Caesar salad clocks in at 390 calories and 27 grams of fat. The portion size is PLENTIFUL and the dressing is more than enough to go around! Enjoy!

Mr. Prevention and I won’t be behaving THAT well today, however. Just as I had my eye on that gorgeous salad recipe, I’ve also had my eye on a crab queso dip! Guys, I’m BURNING out on Buffalo Chicken Dip. Making it has become monotonous and old. Mr. Prevention, however, continues to eat it like it is his job. I hope the crab queso goes over well, because I’m on strike against Buffalo Chicken Dip this week, as good as it is! And if the crab dip is a bust, I’ll have a whiny husband until football next weekend. C’mon, crab queso dip…be good! 😀 We are I am also making another chili recipe…entry #9!

Minnesota at home…we got this. I-L-L…I-N-I!!

Question: What’s your favorite salad dressing? And be honest, do you eat cookie dough batter, too? 😉

Go Illini,

15 Comments

Filed under dialysis & kidney disease, fiber, fruits and vegetables, garlic, low-carb, protein, recipe, reduced-calorie, salad, supplements, vegetarian, work