Category Archives: meat consumption

Chili Contest: Entry 8 (& I have purple hair…)

It’s hard to believe the football season is starting to wind down. It’s gone quickly, especially while enjoying such wonderful chili recipes! Our loss to Michigan this weekend was a heart-breaker. We lost in the 3rd overtime after failing on a 2-point conversion to tie the game.

Bum-mer. Big time.

The Chili Contest continued yesterday with the first and only vegetarian chili entry. The recipe called for vegan meat crumbles and I have to admit to some apprehension over trying them. But, they were good! I think they were a far cry from meat, but not necessarily in a bad way at all! I think they’re a great, healthy option and if nothing else, a nice change.

Vegetarian Chili from Newlywed, Newly Veg

1 onion, chopped
2 garlic cloves, minced
1 Tbsp olive oil
1 red bell pepper, chopped
1 green bell pepper, chopped
1 15 oz. can pinto beans
1 15 oz. can chili beans
1 15 oz. can kidney beans
1 15 oz. can corn
3 15 oz. cans diced tomatoes
1 Tbsp tomato paste
3-4 Tbsp chili powder
1 (12 ounce) package vegetarian crumbles (I used Boca)
1/2 cup dark beer
salt and pepper to taste

Directions:

In a large soup pot, heat olive oil. Add garlic and onions and cook for about 5 minutes, until they begin to soften. Add peppers and cook for another 8-10 minutes. Add the rest of the ingredients (beans through vegetarian crumbles) and bring to a slow boil, until chili has thickened and is bubbling. Season with salt and pepper, add beer, and reduce to a simmer. Simmer for at least 30 minutes or longer. Garnish with tortilla chips, avocado, sour cream, and/or shredded cheese (not included in nutrition info). Serves 10.

Nutrition Information (per serving): 247 calories; 4.0 g. fat; 0 mg. cholesterol; 1182 mg. sodium; 37 g. carbohydrate; 13 g. fiber; 18.6 g. protein

Result: This was good – it was like a cross between vegetable soup and chili. I liked the addition of corn to give it more of a “Tex Mex” style chili, and therefore I think cumin would’ve added some great flavor. I love the nutrition stats and as a first-time vegan meat crumbles user, I am now a fan!

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And you did not read the title of this post wrong. I have purple hair. And no, I do not want purple hair.

I got my hair highlighted on Friday and somehow my “same as last time” request turned into PURPLE on my very blonde hair. I tried not to cry and asked my stylist what she could do to remedy the color. She said she could put red or brown over it, saying that brown would probably cover it best. And this is what I ended up with…:(

[[forced smile]]

The re-dye did take it from a Barney purple to a muted maroon, but I’m still not happy with it. I’m trying to own the rocker chick look, though — that was the advice my friends and family gave, anyways. 😦

Question: Have you tried vegan meat crumbles? Are you a fan? Any hair cut/color horror stories you can share? Misery loves company…

:(,

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Filed under beer, fruits and vegetables, meat consumption, protein, recipe, vegan, vegetarian

productive day #2!

Wheeeew! Being productive is getting exhausting! I may have to slow things down a bit today πŸ˜‰

Yesterday morning started off with a strength session (go, self!) and then a quick shower before throwing dinner in the crock pot. I dashed out the door with my hair in a frizzy mess and worked until after 7pm (I didn’t get to break away from the nephrologist until 4pm — I was GROWLING for lunch!). I got in the door at 8pm and the smells of Thanksgiving infused the house. YUM! Mr. Prevention had even followed directions for our brussel’s sprouts. Impressive. The crock pot and I are officially bonding, I would say…another successful crock pot meal πŸ˜€

8 am:

8 pm:

Note: You can’t judge a crock pot recipe by looks alone!! πŸ˜‰

Cranberry Pork Roast from A Year of Slow Cooking and Bean Town Baker

1 (2.5-3 lb) pork tenderloin (I used 2 1/2#), trimmed
1 tsp ground ginger
1/2 tsp dried mustard
1/2 tsp salt
1/4 tsp pepper
2 Tbsp cornstarch
1 cup fresh cranberries
1/2 1/4 cup white sugar + 1/4 cup Splenda granular
1/2 1/4 cup + 2 Tbsp brown sugar
1/3 cup golden raisins
1 3 cloves garlic, chopped
1/3 cup diet cranberry juice made with Splenda
1/2 small lemon, thinly sliced

Directions:

Use a 4 quart crockpot. In a plastic zipper bag, put dry spices and cornstarch and add meat. Shake to coat. Put contents into your slow cooker.

Add cranberry sauce, or your fresh cranberries and sugar. Put in raisins and garlic. Pour in cranberry juice, and top with lemon slices.

Cover and cook on low for 8 hours (I cooked mine for 12 hours), or high for about 4. The longer you cook the meat, the more tender it will be. Serves 7 (about 5 ounces after being cooked).

Nutrition Information (per serving): 374 calories; 7.8 g. fat; 128 mg. cholesterol; 261 mg. sodium; 28.3 g. carbohydrate; 1.1 g. fiber; 46 g. protein

Result: It was an early Thanksgiving in the Prevention household! What a nice surprise! We loved this dish – it was so tender, and because of the low and slow cooking time with the long duration, the meat shredded with a fork. Mr. Prevention preferred this pork to the Slow Cooked Char Siu Pork I made last week. I liked both, but I definitely appreciate the leanness of the tenderloin cut – very low fat!! If you’re looking for an early T-day treat, look no further…it’s the perfect fall delight!

And Mr. P managed to put the Brussel’s sprouts in the oven…

1 lb Brussel’s sprouts tossed in olive oil, 1/4 cup pecans, salt, and pepper. Roast for 35 minutes at 350Β° F. Sprinkle with 1-2 ounces of Gorgonzola and bake another 3-4 minutes. DELISH!

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I emailed lots of fellow RD and bloggers yesterday morning to see who would be interested in collaborating on a RD Q&A. I’ve had an amazing response and I look forward to adding a tab on my blog about becoming an RD, the schooling involved, what internships are like, job outlook for RD’s, career paths for RD’s, and our best advice for those entering the field. I get questions weekly from readers who are interested in nutrition, and I hope that joining forces with other RD’s and bloggers will help those interested! So look for that in a week or so! I’m excited!

Question: What did you want to be when you were a little kid?

I remember wanting to be a professional figure skater…and now I play ice-hockey. My, how things change! πŸ˜‰

Bon voyage to my parental unit who are off to the shores of Puerto Vallarta for the week. I am green with envy! Off to work I go…!

Have a fabulous day!

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Filed under blog, blog topic request, crock pot, dietitians, dinner, doctors, exercise, fruits and vegetables, garlic, healthy cooking, hockey, hunger, meat consumption, physical activity, physicians, protein, recipe, sugar substitutes, travel, work

Cauliflower, Sweet Potato, and Chickpea Curry

Last weekend, I thumbed through my Cooking Light and excitedly yanked pages from the binding that caught my eye. Is this considered a hobby? Because it brings me a lot of enjoyment. Of course more recipes than not ended up torn out, but that’s the fun in it! πŸ˜‰ I handed Mr. Prevention the stack of recipes and told him to pick 3 for this week’s menu. Side note: Men like to be included in decisions like dinner…and if you give them a choice and you go with it, they’ll be all the happier. Of course, you get what you want, too, because if you recall, you choose the recipes that you hand to him. See how this works? A little reverse psychology…or something like that. Anyways, Mr. P chose a curry recipe similar to the one below. Except Cooking Light’s recipe looked REALLY boring. Have I butchered this story enough already? I thought so. Here’s what we ended up with…

Cauliflower, Sweet Potato, and Chickpea Curry inspired by Perfect Indian Cookbook

4 Tbsp canola oil
2 onions, finely chopped
1 tsp Chinese five-spice mix
1 head of cauliflower, cut into florets
3 (6-ounce) sweet potatoes, peeled and cubed
2 fresh green chilies, seeded and diced
1 tsp fresh ginger, grated + 2 drops of water (combine to form a paste)
2 tsp paprika
1 1/2 tsp cumin
1 tsp ground tumeric
1/2 tsp chili powder
3 tomatoes, chopped
2 cups fresh or frozen peas
1 cup dried chickpeas
1/4 cup 2% plain Greek yogurt
1 cup low-sodium vegetable broth
1 tsp garam masala (recipe below)
fresh cilantro, for garnish
1 cup basmati rice, dry, cooked according to directions
1/4 cup cashew halves

Directions:

Soak chickpeas in water overnight.

Heat the oil in a large pot. Add the onions and five-spice; mix and cook on low heat, stirring frequently, for 8-10 minutes or until onions are golden and soft. Add the cauliflower, sweet potatoes, and chilies; cook, stirring frequently, for 10 minutes.

Stir in the ginger, paprika, cumin, tumeric, and chili powder. Cook for 3 minutes and mix to combine spices throughout. Add the tomatoes, peas, and chickpeas. Stir in the yogurt and stock. Season with pepper, if desired. Cover and let simmer for 20 minutes, or until potatoes and cauliflower are tender.

Meanwhile, prepare the rice according to the directions, omitting added fat and salt.

Sprinkle with garam masala. Plate rice with curry over top, garnish with cashews and cilantro. Serves 5.

Nutrition Information (per serving, with rice): 587 calories; 18.8 g. fat; 0 mg. cholesterol; 159 mg. sodium; 91 g. carbohydrate; 15.2 g. fiber; 19.8 g. protein

Result: We liked this dish a lot. Mr. P was disappointed there was no meat (did he not review the recipe before putting it on the menu?!), but I enjoyed the vegetarian meal. I do wish the carbohydrates were lower, but the portion is huge…I didn’t eat it all at that meal or as leftovers. If you love veggies and curry, you will love this dish!

If you’re like myself and have most every spice under the sun except garam masala, you can make it!

Garam Masala

1 Tbsp ground cumin
1 1/2 tsp ground coriander
1 1/2 tsp ground cardamom
1 1/2 tsp ground pepper
1 tsp ground cinnamon
1/2 tsp ground cloves
1/2 tsp ground nutmeg

Directions:

Measure and combine spices. Store in a sealed container.

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Mr. Prevention, Lily, and I are packing up and heading to Champaign, Illinois for the Illinois vs. Ohio State game this weekend. I am PUMPED! This game has been long awaited and we have lots of friends who are coming in for the game. I’ll try to check in, but no promises! It’s going to be a whirlwind weekend! But first…a quick run before we get on the road! πŸ˜€

I will plan make this week’s chili on Monday to stay on track with the Prevention Chili Contest!

Question: What are you up to this weekend? And just for fun: Illinois or OSU victory? πŸ˜‰

TGIF,

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Filed under carbohydrates, challenge, Cooking Light, dinner, fiber, fruits and vegetables, healthy cooking, meat consumption, pets, recipe, running, travel, Uncategorized, vegetarian

Grilling 101: Keeping your meat moist.

I passed grilling 101 this week. Only took 25 years, but hey…better late than never!

The key to moist meat: marinade!

Some will say to watch the temperature of your meat as to not over-cook. Been there…done that. Others say to only flip your meat once while grilling. Been there…done that.

Grilled Asian Chicken slightly adapted from AllRecipes.com

1/4 cup low-sodium soy sauce
4 teaspoons sesame oil
2 tablespoons honey
3 slices fresh ginger root
2 cloves garlic, crushed
1 lb boneless chicken breast halves

Directions:

In a small microwave-safe bowl, combine the soy sauce, oil, honey, ginger root, and garlic. Heat in microwave on medium for 1 minute, then stir. Heat again for 30 seconds, watching closely to prevent boiling.

Place chicken breasts in bowl. Pour soy sauce mixture over, and set aside to marinate for 4-8 hours. Grill until cooked through. Serves 4.

Nutrition Information (per serving*): 131 calories; 3.4 g. fat; 85 mg. cholesterol; 295 mg. sodium; 3 g. carbohydrate; 0 g. fiber; 23.8 g. protein

*Only 20% of the marinade was absorbed — I measured! So the nutrition information reflects the amount of marinade actually used.
Result: Seeeeriously, I turn my nose up to chicken on the grill…because it’s always so bland and dry. THIS, however, was some of the best chicken everrr. The flavor was phenomenal, and you could cut the chicken with a fork. Perfection! Plus, you can’t really beat it for the calories!

I paired this amazing chicken with 2 favorite veggies: zucchini and butternut squash!

I love veggies…but I love them more with some puh-zazz (i.e. flavor). You, nor I, probably jump up and down over celery sticks or bell peppers…it’s all in how you prepare vegetables that make them oh so delicious!

I tossed the zucchini slices in balsamic vinegar and sauteed them in extra-virgin olive oil. Simple yet packed with lots of punch from the vinegar. There’s just something about zucchini and balsamic vinegar…they’re the perfect pair.

The butternut squash I peeled, seeded, and cut into cubes. I thew the squash in a large Ziplock and tossed with 1 tablespoon of extra-virgin olive oil and then 2 teaspoons of brown sugar and 1 teaspoon of cinnamon. Toss it into a pan coated with cooking spray and sautee until tender and the brown sugar has caramelized.

Question: What fall produce are you anxious to get your hands on?

Squash and apples top my wish list! LOVE fall produce!! And I insist on going apple picking this year! πŸ˜€

Eat your veggies!

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Filed under fruits and vegetables, grilling, meat consumption, protein, recipe, Uncategorized

Chili Contest: Entry 1

Happy Labor Day! I hope everyone is enjoying a day off work doing whatever makes them happy!

Have I mentioned how our new surroundings make me happy? How could they not?! City girl gone country? A lil bit, I reckon! πŸ˜‰

This weekend my parents and brother visited from Chicago — we had a blast! We went for walks, went to a Greek festival, enjoyed wine and bonfires, watched football & movies, went shopping, and just relaxed & enjoyed good company. πŸ˜€ Seeing as this was the first weekend for college football, it was the first weekend for my Prevention Chili Contest!

This recipe comes from Amanda of Our Italian Kitchen. As I read this recipe I really questioned the outcome. It sounded…bizzare, but unique. I knew it would either turn out really good…or really bad. Luckily, it turned out REALLY good — everyone loved it! I don’t know how else to describe this chili other than “American chili meets Italy”. It was a hit…a huge hit! This chili turned out spicy, but not too spicy. So I’m glad I scaled back the heat by eliminating and decreasing the pepper quantity. It will be hard to even compare this recipe to other chili recipes because it is so different, but we’ll do our best πŸ˜‰ Week 1 definitely leaves big shoes to fill for the upcoming 11 chili recipes, however! Thanks, Amanda!

A few modifications:

  • I couldn’t find finger peppers or long, hot peppers so I used 1 serrano pepper
  • I think I would sub cannellini beans for black beans to keep with the Italian theme
  • I used half the recommended number of dried chilies…16 just seemed like a LOT
  • I removed all seeds and membranes from the peppers
  • I used deer instead of ground beef
  • Halve the recipe unless you’re cooking for a TON of people — it makes a lot. I fed 5 people for 2 meals and had 5+ servings of leftovers.

Six-Pack Pepper Chili slightly adapted from Our Italian Kitchen

3 large onions, diced
2 whole bulbs of garlic (not cloves…bulbs!), diced
2 green bell peppers, diced
1 yellow bell pepper, diced
2 green, long hot peppers 1 serrano pepper, diced
6 finger hot peppers
16 8 dried hot chilies, chopped
2 jalapeΓ±o peppers, diced
10 8 cherry peppers, diced
2 lbs of hot Italian sausage
2 lbs ground beef deer
(3) 28 oz cans of plum (whole) tomatoes
(2) 14.5 oz cans of fire roasted tomatoes
(1) 10 oz can of diced tomatoes and green chilies (Rotel)
2 cans of black beans
2 cans of red beans
2 eggs
ΒΎ can of regular American beer (I used Michelob Ultra)
3/4 cup bread crumbs
3 Tbs fresh chives, chopped
2 Tbsp fresh rosemary, chopped
2 Tbsp chili powder
2 Tbsp paprika
1 Tbsp extra-virgin olive oil
salt

Directions:

SautΓ© 3 onions, 2 whole bulbs of garlic, 2 green bell peppers, and 1 yellow bell pepper in oil with salt until soft.

Combine 2 pounds of hot Italian sausage (uncased), 2 pounds ground beef deer, 2 eggs, and bread crumbs in a bowl. Shape into meatballs. Brown in a frying pan and then add to chili.

Chop and add 2 green, long hot peppers, 6 finger hot peppers, 1 serrano pepper, 16 8 dried hot chilies, 2 jalapeΓ±o peppers, and 10 8 cherry peppers. Add 2 tablespoons paprika and 2 tablespoons chili powder. Add three (3) 28 ounce cans of whole tomatoes, two (2) 14.5 ounce cans of Fire Roasted tomatoes, and one (1) 10 ounce can of diced tomatoes and green chilies (e.g. Rotel).

Strain, rinse, and add 2 cans of black beans and 2 cans of red beans. Let chili simmer for 1Β½ hours.

Add ΒΎ can of regular American beer, 3 tablespoons chopped fresh chives, and 2 tablespoons fresh rosemary. Let chili simmer for 1 hour before serving. Serves 18 (about 1 1/2 cups per serving).

Nutrition Information (per serving): 414 calories; 17.7 g. fat; 93 mg. cholesterol; 1086 mg. sodium*; 35.4 g. carbohydrate; 7.6 g. fiber; 27 g. protein

Lighten it up: I wanted to use turkey Italian sausage to cut a lot of calories and saturated fat, but in fairness to contestants, I wanted to closely mimic their recipes. By using turkey Italian sausage the recipes would drop to 359 calories per serving and 11 grams of fat per serving — HUGE difference without sacrificing much flavor at all! The sodium* content is also deceivingly high after I plugged it into my nutrient analysis simply because all the beans were rinsed and drained. I think the sodium content is more like 836 mg. per serving — not low, but a lot lower…about 20% lower. When you used canned beans and tomatoes it’s just hard to cut the sodium, but by adjusting other meals, a higher sodium meal can fit into most any healthy diet.

Question: Do you like meatballs?

I used to not like’em…but now I love them! It takes a life-changing meatball to bring people to the other side. But once a meatball lover, always a meatball lover!

P.S. Check in tomorrow to see how I did on the 101 Days of Summer challenge!

Happy Labor Day,

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Filed under beer, challenge, dining out, dinner, exercise, garlic, healthy cooking, herbs, meat consumption, recipe, reduced-calorie, sodium

My New Job: End Stage Renal Disease

My new job is in renal dietetics and I will be working as a dietitian in dialysis facilities caring for those with End Stage Renal (Kidney) Disease (ESRD). Chronic Kidney Disease (CKD) is the declining function of the kidneys and affects more than 26 million Americans, or 1 out of ever 9 adults. As kidney function declines, CKD progresses and when the kidneys perform at about 10% capacity, a patients is considered to have ESRD, which requires transplantation or dialysis to stay alive.

[source]

[source]

What is dialysis?

There are two types of dialysis: hemodialysis and peritoneal dialysis. I will be working in hemodialysis and will expand on that type, but you can read all about peritoneal dialysis. Hemodialysis is traditionally performed in a dialysis clinic where patients come 3x a week (either Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) and are dialyzied (blood filtered) for 3-4 hours through an access site, typically on their arm.

What do the kidneys do?

The kidneys perform a lot of vital functions of the body including filtering the blood to remove waste (e.g. urine) and the release of hormones which regulate blood pressure and bone health. When the kidneys lose filtering capacity, vitamins and minerals build-up in the blood at toxic levels. Micronutrients such as potassium, sodium, phosphorous, and calcium can cause fatalities in renal patients if not controlled in the diet. The diet is hugely important to follow for renal patients.

Why do the kidneys fail?

Chronic uncontrolled blood pressure, chronic uncontrolled diabetes, glomerular disease, and other complications such as polycystic kidney disease, drug abuse (prescription and illicit), poisons, and trauma. The rate of ESRD is increasing due to the increase of obesity and associated co-morbidities such as diabetes and hypertension.

What diet do dialysis patients have to follow?

Foods that are commonly omitted or limited from the renal diet include: beans, peanut butter, nuts, many cereals and grains, all dairy products, colas, processed meats, orange juice, oranges, bananas, tomatoes, tomato products, kiwi, pears, melon, dried fruits, potatoes, squash, avocado, mushrooms, pumpkin, chocolate, and WATER and all other fluids.

However, the renal diet is highly personalized to a patient’s needs based on their labs and may be changed on a frequent basis.

Renal diets need to be very high in protein — about 95 grams (for a 150 pound adult) or 140 grams (for a 220 pound adult). And because processed meats, beans, and nuts are discouraged in the renal population, fresh meat and eggs are the only sources of high biological value protein (HBV). A renal patient requires significant amounts of protein due to protein loss during dialysis, as well as a decline in the body’s ability to make amino acids (protein in the body) due to CKD.

What if a patient doesn’t eat enough protein?

Albumin is a protein made by the liver. This lab value has the strongest correlation to morbidity (illness) and mortality (death) in the renal population. In addition to drug therapies, the diet is the best way to elevate albumin levels.

This is a perfect example of why I support all food groups. A vegetarian/vegan would not fare well on dialysis based on their food preferences. Simply, there are NO methods available to achieve neither adequate intake, nor intake from high biological value proteins.

I hope this gives an idea of what my new job entails. Today I meet the entire patient care team: nephrologist, charge nurse, social worker, and me, the dietitian. We have rounds starting…soon! Better jet! πŸ˜€

But first a quick Lily picture. On our way to the dog park yesterday…

Question: Knowing what a renal diet aims to limit or eliminate, what would you have the most trouble omitting?

I think limiting fluids, tomato products, and bananas would be the hardest for me!

P.S. I am a writer for the Examiner in Columbus! I cover cooking! It’s been a slow start simply because I haven’t had time or Internet, but I look to put out a lot more articles soon! πŸ˜€

Happy Monday,

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Filed under chronic disease, diabetes, diet, dietitians, Examiner, fruits and vegetables, hormones, hypertension, meat consumption, obesity epidemic, physicians, protein, sodium, vegan, water, work

spicy, savory, sweet!

Mr. Prevention and I are not big red meat eaters. Don’t get me wrong, I like the stuff…but it’s not my most preferred protein. I have, however, been wanting to try this lime-marinated flank steak recipe for over a year since our friend Kristin sent it to us long, long ago. She declared it a “must make” recipe! With Mr. Prevention out of town, I took the flank steak and a Giada couscous recipe over to our friend’s, Matt and Tiffany. It was great because I did everything for the meal ahead of time…just had to slap the meat on the grill. And…delicious!

Scott’s Grilled Lime-Marinated Flank Steak with Chipotle Honey Sauce shared by Kristin

Marinade:
2 1/2 lbs flank steak
2 dry chipotle, chopped fine
2 garlic cloves minced
1 Tbsp chopped cilantro
4 Tbsp canola oil
10 Tbsp lime juice (about 5 limes)
3 Tbsp ketchip
1/2 tsp liquid smoke

Sauce:
1/3 cup honey
2 Tbsp canola oil
4 – 6 chipotle peppers in adobo sauce, chopped fine
2 Tbsp balsamic vinegar
3 Tbsp brown mustard
8 Tbsp lime juice (about 4 limes)
3 garlic cloves, minced
1 tsp cumin
1 Tbsp dry cilantro
1 tsp salt
freshly ground black pepper, to taste
3 Tbsp ketchup
1 tsp liquid smoke

Directions:

Place steak in large glass baking dish. Mix all the marinade ingredients together and pour marinade over steak. Marinate in refrigerator for 4 – 6 hours. DO NOT MARINATE FOR OVER 6 HOURS!

Mix sauce ingredients together after you make marinade and refrigerate. Serve at room temperature. Full recipe makes a lot of sauce…for a small group cut recipe in half.

Grill seak for 5 -7 minutes per side at highest heat slice against the grain thinly and at an angle. Serves 8 (5 ounces + sauce)

Nutrition Information (per serving): 422 calories; 21.5 g. fat; 100 mg. cholesterol; 545 mg. sodium; 18.4 g. carbohydrate; 0 g. fiber; 39 g. protein

Result: Yummm! This was wonderful! So lean and flavorful, and very tender with the acidic marinade! Definitely going to be making this again! The sauce is delicious, too!

With the flank steak I decided to continue being inspired by Giada. My staycation has allowed some R&R time with the Food Network and Giada featured this recipe on Monday’s show. YUM! Thank you, GIADA!!

Curried Couscous Salad slightly adapted from Giada

Cauliflower:
Vegetable canola oil cooking spray
1 medium head cauliflower, trimmed and cut into 1/2 to 1-inch pieces
1/4 cup 2 Tbsp extra-virgin olive oil
Kosher salt and freshly ground black pepper

Salad:
2 cups low-sodium chicken broth
1 1/2 tablespoons mild curry powder
1/2 teaspoon salt
1 (10-ounce box) 1 1/2 cups couscous
3/4 cup dried cranberries
1/2 cup coarsely chopped, roasted and lightly salted cashews
1 (4-inch) piece cucumber, peeled, seeded and chopped into 1/2-inch pieces
1/3 cup chopped fresh flat-leaf parsley
1 large lemon, zested

Dressing:
1/3 cup 2% fat Greek yogurt
1/4 cup 2 Tbsp extra-virgin olive oil
1 1/2 teaspoons mild curry powder
2 tablespoons fresh lemon juice (1/2 lemon)
Kosher salt and freshly ground black pepper

Directions:

Cauliflower: Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F. Spray a baking sheet liberally with vegetable oil cooking spray. Set aside.

In a medium bowl, toss the cauliflower and olive oil together until coated. Put in a single layer on the prepared baking sheet and season with salt and pepper, to taste. Roast until golden and tender, about 25 to 30 minutes. Set aside to cool for 10 minutes.

Salad: In a medium saucepan, bring the chicken broth, curry powder and salt to a boil over medium-high heat. Remove the pan from the heat and stir in the couscous. Cover the pot and allow the couscous to absorb the liquid, about 5 to 7 minutes. Fluff the couscous with a fork and transfer it to a large serving bowl. Stir in the cooked cauliflower, cranberries, cashews, cucumber, parsley, and lemon zest. Refrigerate until ready to serve.

Dressing: In a small bowl, whisk together the yogurt, olive oil and curry powder until smooth. Whisk in the lemon juice and season with salt and pepper, to taste.

Just before serving, add the dressing to the salad and toss well to coat. Serves 8 (about 1 cup per serving)

Nutrition Information (per serving): 283 calories; 10.6 g. fat; 0 mg. cholesterol; 287 mg. sodium; 40.4 g. carbohydrate; 4.4 g. fiber; 7.8 g. protein

Result: Everyone LOVED this recipe!! Tiffany asked for the recipe and despite Mr. Prevention “despising” couscous…I think I’m going to make him give this a try! Delicious! The sweet and savory blend perfectly and this paired really well with the flank steak…to my pleasant surprise πŸ™‚

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And since I hear there are readers who visit just for Lily pictures, here’s a few πŸ˜‰

TROUBLE!! Girlfriend has an infatuation with all things toilet paper :-/

Do I have something on my…lip?

Question: What spice do you use most frequently? (Salt and pepper don’t count!) And if you had to choose a favorite protein source, what would you choose?

Can’t believe it’s already Wednesday! Time flies when you’re having fun πŸ˜‰

Happy day,

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Filed under dinner, dog, entertaining, friends, fruits and vegetables, grilling, herbs, meat consumption, pets, protein, recipe, reduced-calorie, salad, Uncategorized