Category Archives: Sides

Holiday Entertaining: Baked Wonton Appetizers

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Holiday Entertaining: Baked Wonton Appetizers - Colleen's Kitchen

This post is sponsored by Nasoya. Nasoya provided me with free product and asked me to provide a review. The opinions provided below are genuine and my own.

It seems that this time of year is a never-ending obstacle course of parties and festive outings, and of course that means I host my own as well. This year I wanted to create a savory appetizer rather than a traditional dessert for my family’s holiday get-together, so when Nasoya offered me the opportunity to try their wonton wrappers my creative juices started flowing.

Traditional wontons are full of fat, being stuffed with cheese and then deep fried. I decided to change mine up by reducing the cheese and baking them instead of frying them. But how to retain the creamy texture without any cheese, cream or butter?

I turned to my trusty vegetable friend that I so love to experiment with this time of year: butternut squash. Roasted and mashed, the butternut squash is creamy and delicious, perfect as a filling for wontons.

I ended up creating two varieties of wontons: Butternut Squash, Fig, and Gorgonzola Wontons, and Butternut Squash, Sage, Chanterelle Mushroom, and Parmesan Wontons. The former are sweeter due to the combination of squash and fig, yet the sweetness is off-set by the sharp bite from the gorgonzola. The latter are much more savory with a distinct earthy flavor from the sage and buttery chanterelle mushrooms, off-set by salty parmesan cheese. Both, are absolutely delicious and were the hit of the party.

Wontons might seem a little daunting to the novice chef, but the Nasoya wrappers are easy to work with and the pictorial instructions on the packaging make it foolproof to create your own wontons. Here’s how I assembled these delicious little nuggets:

Holiday Entertaining: Baked Wonton Appetizers - Colleen's Kitchen

Start by lying the wonton wrapper on your kitchen work surface in a diamond shape.

Holiday Entertaining: Baked Wonton Appetizers - Colleen's Kitchen

Place about 1 tbsp of the squash mixture into the upper half of the diamond.

Holiday Entertaining: Baked Wonton Appetizers - Colleen's Kitchen

Fold the wonton wrapper over the filling into a triangle shape. Brush the edges with water and press with your finger to seal.

Holiday Entertaining: Baked Wonton Appetizers - Colleen's Kitchen

Pull the left and right corners of the triangle back and down, pressing the points of the corners together to hold.

Holiday Entertaining: Baked Wonton Appetizers - Colleen's Kitchen

The baked wontons are golden and savory. There’s no need for a dipping sauce with these wontons, but I like to set out a dish of balsamic glaze for those who want some.

What are you making for your holiday party or potluck this year?

 

Butternut Squash, Fig and Gorgonzola Wontons
 
Author: 
Nutrition Information
  • Serves: 26 wontons
  • Serving size: 1 wonton
  • Calories: 41.6
  • Fat: 1.0
  • Saturated fat: 0.4
  • Polyunsaturated fat: 0.0
  • Monounsaturated fat: 0.3
  • Carbohydrates: 6.5
  • Sugar: 1.2
  • Sodium: 85.3
  • Fiber: 0.7
  • Protein: 1.4
  • Cholesterol: 3.6
Recipe type: Appetizer
Cuisine: Vegetarian
Liven up your holiday party with these savory, baked wontons featuring creamy, sweet butternut squash. Your guests will be vying for the recipe!
Ingredients
  • 2 tsp olive oil
  • 1 cup cooked, mashed butternut squash
  • 2 oz. crumbled gorgonzola cheese
  • ⅓ cup chopped, dried mission figs
  • pinch of salt
  • 26 Nasoya wonton wrappers
Instructions
  1. Preheat oven to 400F.
  2. Brush a baking sheet with the olive oil and set aside.
  3. In a medium mixing bowl, combine the squash, gorgonzola cheese, figs and salt until well combined.
  4. Place about 1 tbsp of the squash mixture into the center of 1 wonton wrapper.
  5. Fold the wrapper in half to form a triangle. Brush the edges of the wrapper with water and press to seal.
  6. Gently pull the left and right corners of the wrapper down and back until they slightly overlap; press to make the ends stick together.
  7. Lay the wonton on the greased baking sheet and repeat with the remaining filling and wrappers.
  8. Bake for 10-15 minutes or until golden. Let cool 5 minutes before serving.

 
Butternut Squash, Sage, Chanterelle Mushroom, and Parmesan Wontons
 
Author: 
Nutrition Information
  • Serves: 26 wontons
  • Serving size: 1 wonton
  • Calories: 43.4
  • Fat: 1.5
  • Saturated fat: 0.7
  • Polyunsaturated fat: 0.1
  • Monounsaturated fat: 0.6
  • Carbohydrates: 5.5
  • Sugar: 0.1
  • Sodium: 101.9
  • Fiber: 0.5
  • Protein: 1.7
  • Cholesterol: 4.1
Recipe type: Appetizer
Cuisine: Vegetarian
Liven up your holiday party with these savory, baked wontons featuring creamy, sweet butternut squash. Your guests will be vying for the recipe!
Ingredients
  • 2 tsp olive oil
  • 1 tbsp unsalted butter
  • ½ cup chopped, raw chanterelle mushrooms
  • 1 tbsp minced fresh sage
  • pinch of coarse sea salt
  • 26 Nasoya wonton wrappers
  • 1 cup cooked, mashed butternut squash
  • 2 oz. shredded parmesan cheese
Instructions
  1. Preheat oven to 400F.
  2. Brush a baking sheet with the olive oil and set aside.
  3. Heat the butter in a skillet over medium heat until foamy.
  4. Add the mushrooms, sage and salt and saute until the mushrooms are lightly browned and cooked, about 5 minutes. Remove from heat.
  5. In a medium mixing bowl, combine the squash, cooked mushroom mixture, and parmesan cheese until well combined.
  6. Place about 1 tbsp of the squash mixture into the center of 1 wonton wrapper.
  7. Fold the wrapper in half to form a triangle. Brush the edges of the wrapper with water and press to seal.
  8. Gently pull the left and right corners of the wrapper down and back until they slightly overlap; press to make the ends stick together.
  9. Lay the wonton on the greased baking sheet and repeat with the remaining filling and wrappers.
  10. Bake for 10-15 minutes or until golden. Let cool 5 minutes before serving.

 

Grilled Red Potato Salad

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Grilled Red Potato Salad - Colleen's Kitchen

Well, it’s finally here. The end of summer.

The heat is hanging on here in the Pacific Northwest, it was in the high 90’s yesterday. But the nights are crisper, it dropped into the high 50’s last night, and the leaves are beginning to fall from the fruit trees in my yard. Yes, the end of summer has arrived.

I’m always a little sad to say goodbye to my favorite season. It means the end of scenic hikes, outdoor concerts, fresh garden vegetables, road trips to the beach, and backyard barbecues. So before I say goodbye, I wanted to host one last barbecue. And isn’t potato salad essential to any barbecue?

 

Grilled Red Potato Salad - Colleen's Kitchen

For easier grilling, place the red potato slices in a burger grill basket.

I decided to put a twist on my potato salad by grilling the potatoes with a red onion and then using a dressing base of lean, protein rich Greek yogurt to cut down on the fat.  It took me a while to perfect this recipe, though, I couldn’t seem to get the flavor of the dressing right. And then I did.

Can you guess the ingredients that made the potato salad?

Grilled Red Potato Salad - Colleen's Kitchen

My Grilled Red Potato Salad makes a perfect barbecue side!

Worcestershire sauce and Rogue Creamery’s Blue Heaven blue cheese powder.

That’s it. The worcestershire added a nice salty, smoky flavor while the blue cheese added a sharpness, both of which play well against the grilled potatoes and red onion. They are absolutely essential to the dish.

For my last barbecue, I served my Grilled Red Potato Salad with some sausage dogs, local corn on the cob, and a homemade spicy-sweet ketchup. That’s right, I said homemade ketchup. I had a great tomato year so I turned some of my tomatoes into ketchup using the recipe here for Sweet and Spicy Ketchup. It’s absolutely delicious, so much better than store-bought ketchup. The only tweak I made to the recipe? I added 1 tbsp of worcestershire sauce. 🙂

How do you like your potato salad?

Grilled Red Potato Salad
 
Author: 
Nutrition Information
  • Serves: 4 servings
  • Calories: 175.8
  • Fat: 6.5
  • Saturated fat: 2.5
  • Polyunsaturated fat: 0.6
  • Carbohydrates: 23.0
  • Sugar: 3.1
  • Sodium: 277.7
  • Fiber: 2.5
  • Protein: 8.7
  • Cholesterol: 54.3
Recipe type: Salad
Cuisine: Vegetarian
An essential barbecue side, the classic potato salad is grilled and leaned down in my smoky,sharp, and delicious Grilled Red Potato Salad.
Ingredients
  • 1 lb. baby red potatoes, sliced into ½" thick slices
  • ½ red onion, sliced into ½" thick slices
  • 1 tbsp olive oil
  • ⅓ cup plain, nonfat Greek yogurt
  • 2 tbsp lowfat buttermilk
  • 1 tbsp worcestershire sauce
  • 3 tbsp Rogue Creamery Blue Heaven blue cheese powder
  • ½ tsp ground dry mustard
  • pinch of salt
  • 3 tbsp chopped fresh herbs (I used chives, tarragon, and society garlic)
  • 1 hardboiled egg, chopped
  • 1 cup loosely packed fresh arugula leaves
Instructions
  1. Preheat your propane grill then reduce the flame to low.
  2. Brush both sides of the slices of potatoes and onion with the olive oil.
  3. Grill the potatoes for 4-5 minutes per side or until the potatoes are cooked through. Grill the onions for 3-4 minutes per side or until they are charred and cooked through. Remove from the grill and let cool.
  4. Whisk together the yogurt, buttermilk, worcestershire, blue cheese powder, mustard, salt, and herbs.
  5. Chop the cooled potatoes and onions and place in a medium salad bowl. Toss with the dressing.
  6. Mix in the egg and arugula.
  7. Chill until ready to serve, up to overnight.

 

Maple Bacon Chicken and Roasted Chipotle Bourbon Carrots

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Maple Bacon Chicken and Roasted Chipotle Bourbon Carrots

I’m playing catch up this week after having been out of town last weekend, and I find myself at an awkward spot with no recipes fully developed, tested and ready to publish here. So I decided to dig into my archives and refresh one of my previous recipes.

I selected this Maple Glazed Bacon Wrapped Chicken because it’s been fairly popular on my blog and I thought it would give me an opportunity to re-take some photos. Besides, doesn’t bacon make everything better?

Maple Bacon Chicken and Roasted Chipotle Bourbon Carrots

Maple Glazed Bacon Wrapped Chicken and Roasted Chipotle Bourbon Carrots

Bacon is not something that I eat often, I couldn’t even tell you the last time I had some. It’s high in fat, cholesterol and calories, so it doesn’t fit well into a healthy lifestyle. But every now and then, I do indulge.

This meal is the perfect indulgence. I like to make a simple marinade of olive oil, sweet balsamic vinegar, and grade A maple syrup. This time, I let the bacon marinate with the chicken breast tenderloins before wrapping the chicken up and grilling it. The flavor was even more intense.

Roasted Chipotle Bourbon Carrots

Roasted Chipotle Bourbon Carrots

When I first posted this recipe, I made them with a side of Thyme and Walnut Roasted Sweet Potatoes. This time, I spotted a lovely bunch of rainbow carrots at the Farmer’s Market and decided to roast them instead. I like to leave the carrots intact, just trimming the greens off, but leaving the tops and bottoms in place. And whatever you do, please please please do not use those packaged “baby” carrots in any recipe!

To counter the sweetness of the chicken, I decided to toss the carrots in a glaze of spicy chipotle and smooth bourbon, with just a touch of the same maple syrup that I use in the chicken to complement the main dish, as well as a bit of olive oil to help the carrots roast up.

So how did my creation turn out?

It. Was. Delicious.

Give it a try yourself and see what you think.

 

 

Maple Glazed Bacon Wrapped Chicken
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 2 tenderloins
  • Calories: 188.4
  • Fat: 7.0
  • Saturated fat: 1.6
  • Polyunsaturated fat: 0.7
  • Carbohydrates: 10.3
  • Sugar: 10.0
  • Sodium: 346.3
  • Fiber: 0.0
  • Protein: 20.6
  • Cholesterol: 22.1
Recipe type: Entree
Cuisine: Poultry
Prep time: 
Cook time: 
Total time: 
Chicken wrapped in bacon and glazed with real maple syrup. How can this be low in fat and calories? It's all about moderation in this delicious recipe.
Ingredients
  • 4 boneless, skinless chicken breast tenderloins
  • ½ tbsp olive oil
  • 1½ tbsp grade A maple syrup
  • ½ tbsp balsamic vinegar
  • pinch of coarse sea salt
  • freshly ground black pepper
  • 2 slices of bacon
Instructions
  1. Whisk together the olive oil, syrup, vinegar, salt and pepper. Reserve half of the mixture and set aside. Take the remaining mixture and pour over the chicken tenderloins then cover and let marinate for about 20 minutes.
  2. Take the 2 pieces of bacon and cut in half to create 2 shorter slices. Wrap each slice around each tenderloin, securing the bacon with a toothpick.
  3. Heat a ridged grilling pan over medium-high heat. Sear the chicken for 1 minute on each side, pressing down to create nice grill marks.
  4. Reduce heat to medium low, brush the chicken with the reserved liquid, and continue to cook for 2-3 more minutes until the bacon is cooked completely, brushing with the liquid throughout the process. (If too much liquid forms in the bottom of the grill pan, pour it out.)
  5. Remove chicken from pan, let sit for 1-2 minutes and serve.

 
Maple Bacon Chicken and Roasted Chipotle Bourbon Carrots
 
Author: 
Nutrition Information
  • Serves: 2
  • Calories: 178.9
  • Fat: 2.9
  • Saturated fat: 0.3
  • Polyunsaturated fat: 0.6
  • Carbohydrates: 24.8
  • Sugar: 12.5
  • Sodium: 336.6
  • Fiber: 6.3
  • Protein: 2.5
  • Cholesterol: 0
Recipe type: Side
Cuisine: Vegan
Prep time: 
Cook time: 
Total time: 
Carrots are roasted in a glaze of peppery chipotle and smooth bourbon for a spicy, satisfying side dish.
Ingredients
  • 1 lb. raw carrots, greens trimmed
  • 1 chipotle pepper in adobo sauce
  • 1 shot (1.5 oz.) bourbon
  • 1 tsp grade A maple syrup
  • 1 tsp olive oil
  • pinch of coarse sea salt
Instructions
  1. Preheat oven to 425F.
  2. Blend together the chipotle, bourbon, syrup, olive oil and salt until pureed.
  3. Toss the carrots in the puree and spread in a single layer on a baking sheet.
  4. Bake for 20-30 minutes or until cooked through, turning the carrots over midway through. Serve immediately.

 

 

Budget Roasted Root Vegetables with Rotisserie Chicken

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Roasted Root Vegetables

I had a big event happen in my life this summer: my children moved out. That’s right, I am officially an empty nester.

As a result, many things around the house have changed. For one thing, I am amazed at how much my utility bills have decreased. But needless to say, my biggest adjustment has been in my grocery shopping and cooking. I’m no longer cooking for a family of three and trying to please all palates. Instead, I find myself cooking for one most of the time now.

On top of this, my children are in the process of learning to prepare their own meals and have found themselves struggling with how to eat healthy on a budget. So, I thought that I would introduce a new topic on my blog for Tightwad Tuesday that will give some ideas for simple, healthy and budget friendly recipes for 1.

For my first series of posts, I’m going to show you how I turned a store-bought rotisserie chicken into a work-week’s worth of meals for one person. As a bonus, two of the meals will make leftovers for the weekend and/or lunches. Here’s the meal plan:

For my groceries, I went to my local store and purchased organic produce where I could. I also purchased a natural, free-range rotisserie chicken from the deli. While going natural can be slightly more expensive, I find the food more flavorful and it’s just better for your body in the long term. So I consider the extra expense an investment in me — the best kind of investment!

I spent a total of $35.75 on the following ingredients:

  • 1 natural rotisserie chicken – $7.99
  • 1 bunch of organic celery – $2.70
  • 1 lb. bag of organic whole carrots – $0.79
  • 3 lb. bag of organic sweet potatoes – $3.99
  • 1 red onion – $0.69
  • 16 oz. nonfat, plain Greek yogurt – $2.79
  • blue cheese – $3.29
  • Frank’s red hot sauce – $3.79
  • 1 head butter lettuce – $1.29
  • 1 1/2 lbs. bulk dried black beans – $1.49
  • 1 lb. bulk dried red kidney beans – $1.19
  • 1 can diced tomatoes, no salt added – $0.79
  • corn tortillas – $1.29
  • 1 sweet onion – $0.69
  • 1 bunch organic Italian parsley – $1.49
  • 1 avocado – $1.49

I should note that I will also be using some fresh herbs and spices throughout my recipes. Growing your own herbs is an excellent way to save money and add lots of flavor to dishes. Many herbs can be grown in containers, which are perfect for apartment living. If you aren’t growing your own herbs, look for them in bulk bins in the produce section of your natural foods grocery store. These are typically organically grown and significantly less expensive than buying the packaged variety at the big box grocery stores. Just as an example, when my thyme was flowering and I couldn’t pick any from the garden, I bought a good handful at my local natural foods store for just $0.19.

The same can be said for spices. I buy all of my spices in bulk rather than in containers because the price difference is huge, sometimes as much as 3000% higher for those little bottles vs. buying spices in bulk. For example, I recently purchased 8 dried, organic bay leaves for just $0.22 in bulk, while the bottle on the shelf (with about the same amount of leaves in it) was $4.99. Additionally, the bonus of buying spices in bulk is that you can purchase smaller amounts for what you need at that moment in time, so your unused amounts won’t go stale in the jar. Just be sure to label everything when you buy it so that you know what it is later!

Rotisserie Chicken

For my first meal, I simply sliced off a 4 oz. section of the rotisserie chicken and at it with a quick side of roasted root vegetables. I peeled and sliced 1 sweet potato and 1/2 of the red onion, tossed it with a bit of olive oil, salt and dried thyme, then roasted everything up. It’s an easy side for a quick weeknight meal.

Tune in next week when I will show you how to make Buffalo Chicken Lettuce Wraps!

Budget Roasted Root Vegetables with Rotisserie Chicken
 
Author: 
Nutrition Information
  • Serves: 1
  • Calories: 281.3
  • Fat: 14.6
  • Saturated fat: 2.1
  • Polyunsaturated fat: 1.7
  • Carbohydrates: 37.2
  • Sugar: 1.0
  • Sodium: 239.3
  • Fiber: 5.4
  • Protein: 2.9
  • Cholesterol: 0.0
Recipe type: Side
Cuisine: Vegan
Prep time: 
Cook time: 
Total time: 
In my first Tightwad Tuesday post, I will turn a store-bought rotisserie chicken into a week's worth of meals, starting with these easy Roasted Root Vegetables.
Ingredients
  • 1 sweet potato, about 5" long, peeled and sliced in ⅛" rounds
  • ½ red onion, peeled and sliced into ¼" wide half-circles
  • 1 tbsp olive oil
  • pinch of coarse sea salt
  • 1 tsp dried thyme leaves
Instructions
  1. Preheat the oven to 425F.
  2. In a medium bowl, toss the potato and onion slices with the oil, salt and thyme.
  3. Spread the vegetables on a baking sheet in a single layer.
  4. Bake for 15-20 minutes or until the vegetables are tender and browned. Serve immediately.

 

Healthy Fish and Chips with Roasted Garlic and Yogurt Aioli

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There is a little British pub near my house that serves up amazing fish and chips for just $5. They are salty, crunchy, slightly greasy, and present a challenge to someone like me who has difficulty eating just one. But you know me, I’m always up for a challenge.

I decided to create a healthier version of this British pub staple, while also upscaling a bit with some unexpected, non-traditional ingredients. Of course, I had to keep the traditional beer in the ingredient list because what are fish sticks without beer?

And so my Baked, Beer-Battered Tilapia Fish Sticks were born. After experimenting with several different kinds of fish, I elected to use tilapia because it’s firm, mild, and very low in fat.

I used a dredging method to create a savory coating that crisps up nicely in a hot oven. In the first bowl, I use an unbleached all-purpose flour with a little dry, cultured buttermilk for additional flavor. The second bowl contains nothing but beer. I recommend using a light, hoppy beer with citrus notes; I used a Double Mountain Vaporizer IPA. The base coating of flour and buttermilk then dipped in the beer creates a nice gooey coating on the fish which then helps the contents of the third bowl stick to the fish. In that third bowl I use panko, or Japanese style, bread crumbs with a little dried dill mixed in for extra flavor. I love how crispy and light panko bread crumbs bake up in the oven, they are perfect for these types of dishes.

My Sea Salt and Vinegar Parsnip Chips came together a little more quickly for me. In fact, I nailed the recipe on my first try. I decided to skip the potato and use parsnips for this dish because they have more nutrients and vitamins than their potato cousins. Parsnips also have a delicious sweet taste when cooked, which is the perfect partner for a sea salt and vinegar flavor combination.

And what would fish and chips be without a creamy sauce to dip it in? In the States, we love our tartar sauce, but in the UK you’ll find these served with a side of mayonnaise. Leaning towards tradition, I created a mayonnaise-like Roasted Garlic and Yogurt Aioli. Roasting the garlic first creates a sweet, caramelized flavor which I then offset with tart red wine vinegar and plain, nonfat Greek yogurt. It’s the perfect dipping partner for these two dishes.

 

Looking for a healthy alternative to traditional deep-fried fish and chips? Try this delicious version featuring Baked Beer-Battered Tilapia Fish Sticks and Sea Salt and Vinegar Parnsip Chips with a creamy Roasted Garlic and Yogurt Aioli on the side. It’s easy, it’s scrumptious, and it’s good for you. What more could you want?

Recipes by Colleen Fields


Baked, Beer-Battered Tilapia Fish Sticks

Yield: 4 Servings

Ingredients

  • 1 lb. raw tilapia filets, sliced into 1″ wide sticks
  • 1/4 cup unbleached, all-purpose flour
  • 1 tbsp dry, cultured buttermilk powder
  • 1/4 cup beer
  • 1 cup panko (Japanese style) breadcrumbs
  • 1 tsp dried dill weed

Cooking Directions

  1. Preheat oven to 425F. Spray a baking sheet with nonstick cooking spray and set aside.
  2. Prepare 3 shallow, medium bowls for dredging:
    Bowl 1- mix together the flour and buttermilk powder
    Bowl 2 – pour the beer in here
    Bowl 3 – mix together the breadcrumbs and dill
  3. Take a piece of the fish and roll first in the flour and buttermilk until it is well coated. Shake off the excess then roll in the beer. Again, shake off the excess then roll it in the panko bread crumbs until it is well coated. Shake off the excess and place on the baking sheet. Repeat until all the fish has been used.
  4. Bake for 10-15 minutes until the breadcrumbs are golden and crispy and the fish is cooked through. Serve immediately.
Nutritional Information: Calories 193.7, Total Fat 2.5g, Cholesterol 55.3mg, Sodium 104.0mg, Total Carbs 12.3g, Dietary Fiber 0.7g, Protein 24.8g

Sea Salt and Vinegar Parsnip Chips

Yield: 4 Servings

Ingredients

  • 2 parsnips, peeled and sliced into 1/4″ rounds
  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp fine sea salt

Cooking Directions

  1. Preheat the oven to 425F. Spray a baking sheet with nonstick cooking spray and set aside.
  2. Whisk together the oil and vinegar until well combined. Toss with the parsnips so that the parsnip pieces are well coated. Spread on the baking sheet in a single layer. Sprinkle the salt over the top so that all parsnip slices are coated.
  3. Bake 10-15 minutes or until the chips are lightly browned and slightly crisp. Serve immediately
Nutritional Information: Calories: 86.8, Total Fat 3.7g, Cholesterol 0.0mg, Sodium 568.0mg, Total Carbs 13.6g, Dietary Fiber 2.9g, Protein 1.1 g

Roasted Garlic and Yogurt Aioli

Yield: 4 Servings

Ingredients

  • 1 whole bulb of garlic
  • 1 tsp olive oil
  • 1 cup nonfat, plain Greek yogurt
  • 1 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • pinch coarse sea salt
  • dash freshly ground black pepper

Cooking Directions

  1. Preheat the oven to 425F.
  2. Slice the very tip of the top of the garlic bulb off. Place in a small baking container with a lid. Drizzle with the 1 tsp of olive oil. Place the top of the bulb back in place then cover and bake for about 30 minutes or until the cloves are completely gooey. Remove from oven and set aside to cool.
  3. In a food processor, combine the extra virgin olive oil, vinegar, salt and pepper. Squeeze all of the creamy cloves of garlic out of their papery shells and into the food processor, making sure not get any of the shells in the food processor.
  4. Pulse the food processor until the mixture is well combined and completely creamy. Keeps for up to a week, covered, in the fridge.
Nutritional information: Calories 89.0, Total Fat 5.0g, Cholesterol 0.0mg, Sodium 79.0mg, Total Carbs 5.1g, Dietary Fiber 0.2g, Protein 6.5g

 

 

Slow Cooker Mediterranean Turkey Meatloaf with Roasted Red Potatoes

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This week has been a good week for Colleen’s Kitchen. First, my second book went live in the Kindle store and also on Smashwords for other e-reader formats. I had my second virtual meet-up via Skype with the members of my first Get Healthy Challenge — they are a great group of inspirational people and no technical challenges this time!  Then my Slow Cooker Italian Chicken Sausage and Bean Stew recipe was picked up by a major site. And finally, my personal story was published at BodyLog.com. After almost two years of sharing my journey and my recipes, things seem to finally be picking up.

That’s right, I started this little passion project of mine almost 2 years ago. It was in the spring of 2011, before I achieved my weight loss goal. A number of friends and family kept telling me I should write a book. I decided to start a blog instead to chronicle my journey and share my healthy kitchen discoveries with others.

As a new recipe enthusiast and cooking show aficionado, I was frustrated by the lack of cooking shows that focused on healthy eating. Don’t get me wrong, I love Giada De Laurentiis’ recipes, Rachel Ray and Emeril have occasional winners, Sara Moulton produces some deliciously gourmet fare, and the old Julia Child re-runs are a personal favorite. However, practically none of their recipes are designed for someone on a calorie budget. The portion sizes are often unrealistic and the ingredients often contain massive amounts of butter, oil, and/or cheese that are simply unhealthy. So I decided to produce my own videos to show people that delicious food isn’t something that is unattainable when you are trying to lose or maintain weight.

I started on Facebook where I could easily connect into my personal network, and used the video and notes tools on there. My first recipes were good, but quickly thrown together and not always tried and tested to the extent they should be. Flash forward one year.

I moved my videos over to YouTube and my blog entries to Blogspot where I could build a wider audience and monetize my activity. My little experiment turned into a passion project. I found myself jotting sudden inspirations for flavor combinations in the most random of situations. I started planning my dinners for the week to account for the experiments I was regularly conducting on days I wasn’t filming. Recipes don’t make it to my blog until they are perfect, which typically takes 3-4 tries.

Then several months ago I finally started compiling my recipes into a book. You might think this would be an easy task, but it was difficult because of the time involved. You see, through all of this I am still working full time at my day job. Plus with my catalog growing constantly, there never seemed to be an end in sight. So I decided to piece the book out into sections, publishing each separately. Soups and Stews and Salads have been published, and I am currently working on Poultry Entrees. Once I have published all sections, my goal is to then publish — in hard copy — a complete compendium including some additional bonus recipes.

With all of this comes the publicity machine. I have learned that publicity doesn’t just come to you. You have to promote yourself and generate your own. So with the assistance of a generous, knowledgeable friend, I have begun trolling those channels looking for opportunities to promote myself and my work. And it is starting to work. Perhaps I can finally get this little passion project of mine to pay for itself. That would be nice.

Recipes of the Week

 

Slow Cooker Mediterranean Turkey Meatloaf

Ingredients:

  • 1 lb. raw lean white ground turkey
  • 1 tbsp tomato paste
  • 1/2 cup sundried tomatoes (not packed in oil)
  • 1 large egg
  • 1/4 cup bulgar
  • 2 oz. light feta cheese, crumbled
  • 2 cloves garlic, minced or pressed
  • 1 tbsp chopped fresh rosemary
  • 1 tbsp chopped fresh oregano
  • 1 medium baby zucchini, shredded
  • 1 medium red onion, grated

Directions:
Spray the inside of the slow cooker (aka crockpot) with nonstick cooking spray. Combine all ingredients in a mixing bowl. Form into a loaf shape in the slow cooker. Cover and cook on lowest heat setting 8-10 hours. Remove from slow cooker and let sit for 5 minutes. Slice and serve.

Number of Servings: 4

Nutritional Information: Calories 267.6, Total Fat 8.3g, Cholesterol 113.8mg, Sodium 311.4mg, Total Carbs 16.2g, Dietary Fiber 3.0g, Protein 32.3g



Roasted Red Potatoes

Ingredients:

  • 1 lb. red potatoes, cut into 1″ cubes
  • 1 tbsp olive oil
  • Pinch of coarse sea salt
  • 1/4 cup fresh oregano leaves, minced

Directions:
Preheat oven to 450. Coat a baking sheet with nonstick cooking spray.

Mix all ingredients together in a mixing bowl, tossing to coat the potatoes well. Spread into a single layer on the baking sheet. Bake for 15 minutes, turning the potatoes midway through to ensure they crisp well on both sides. Serve immediately.

Number of Servings: 4

Nutritional Information: Calories 109.4, Total Fat 3.8g, Cholesterol 0.0mg, Sodium 61.8mg, Total Carbs 18.2g, Dietary Fiber 1.8g, Protein 2.2g


Maple Glazed Bacon Wrapped Chicken and Thyme and Walnut Roasted Sweet Potatoes

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I have to admit that since I started my weight loss journey almost 3 years ago, those big weekend breakfasts of doughy pancakes, thick bacon, and sweet maple syrup have been exceedingly rare in my life. They are a huge drain on my calorie budget, but honestly I haven’t found myself really missing it and so the nostalgia of those days hasn’t tempted my will power like it might others.

Then fall came and I found myself experimenting with fall squash and brilliant orange sweet potatoes and I suddenly thought how great real maple syrup would taste on sweet potatoes. This delicious side dish came together quickly for me. It’s a really simple dressing of olive oil, maple syrup, and just a touch of lemon juice tossed with the sweet potatoes then topped with a sprinkling of thyme and chopped walnuts and roasted to bring out the sweet carmel flavor of these starchy orange beauties.

It’s important to lay the slices in a single layer

The trouble I had was in crafting the main dish to accompany this delicious side. The idea of a maple based glaze over grilled chicken came to me early, but every time I tried and tweaked the recipe it still seemed somehow incomplete. Then suddenly it dawned on me that one of the things I love most about those big breakfasts with maple syrup was dunking a piece of crunchy bacon in it. To cut down on cholesterol, I could certainly use turkey bacon, however turkey bacon is actually higher in sodium than real bacon. Plus, by controlling the portion to just 1 slice of bacon per serving, I can minimize the fat and calorie impact of the dish.

Mmmm… Bacon…

Over a year ago I invested in a cast iron grill pan. You see, I love grilled meat. Done right, it’s juicier, more flavorful and leaner than meat fried in a pan or baked in the oven. In the Pacific Northwest, though, the grilling season is a short one when your patio, upon which your barbecue is fixed, is inconveniently deep in the backyard with no cover and no lighting. The grill pan allows me to get a barbecue flavor and appearance on my meat without leaving the warm, dry coziness of my kitchen.

Look at those lovely grill marks!

At last, my meal came together. I love this meal, it has all of the flavors of those big weekend breakfasts without leaving me feeling stuffed and heavy.

Recipes of the Week

 

Maple Glazed Bacon Wrapped Chicken

Ingredients:

  • 8 boneless, skinless chicken breast tenderloins
  • 1 tbsp olive oil
  • 3 tbsp grade A maple syrup
  • 1 tbsp balsamic vinegar
  • pinch of coarse sea salt
  • freshly ground black pepper
  • 4 slices of bacon

Directions:
Whisk together the olive oil, syrup, vinegar, salt and pepper. Reserve half of the mixture and set aside. Take the remaining mixture and pour over the chicken tenderloins then cover and let marinate for about 20 minutes.

Take the 4 pieces of bacon and cut in half to create 8 shorter slices. Wrap each slice around each tenderloin, securing the bacon with a toothpick.

Heat a ridged grilling pan over medium-high heat. Sear the chicken for 1 minute on each side, pressing down to create nice grill marks. Reduce heat to medium low, brush the chicken with the reserved liquid, and continue to cook for 2-3 more minutes until the bacon is cooked completely and brushing with the liquid throughout the process. (If too much liquid forms in the bottom of the grill pan, pour it out.) Remove from pan, let sit for 1-2 minutes and serve.

Serving Size: Makes 4 servings of 2 tenderloins each

Nutritional Information: Calories 188.4, Total Fat 7.0g, Cholesterol 22.1mg, Sodium 346.3mg, Total Carbs 10.3g, Dietary Fiber 0.0g, Protein 20.6g
Thyme and Walnut Roasted Sweet Potatoes

Ingredients:

  • 2 sweet potatoes, about 5″ long, peeled and cut into slices about 1/8″ thick
  • 1 tbsp olive oil
  • 1 tbsp grade A maple syrup
  • 1 tsp lemon juice
  • pinch of coarse sea salt
  • freshly ground balck pepper
  • 1/4 cup chopped walnuts
  • 1 tsp dried thyme

Directions:
Preheat oven to 450. Spray a baking sheet with nonstick cooking spray and set aside.

Whisk together the olive oil, syrup, lemon juice, salt and pepper. Toss with the sliced sweet potatoes then arrange the sweet potatoes in a single layer on the baking sheet. Sprinkle the walnuts and thyme over the top of the potatoes ensuring they are evenly covered. Bake at 450 for about 15-20 minutes or until the potatoes are cooked through.

Serving Size: Makes 4 servings

Nutritional Information: Calories 162.9, Total Fat 8.7g, Cholesterol 0.0mg, Sodium 64.7mg, Total Carbs 20.4g, Dietary Fiber 2.6g, Protein 2.4g
 
 

Turkey Keftede Burgers and Parmesan Zucchini Fries

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I love zucchini.

There, I’ve said it. Let the great zucchini debate begin.

I am fully aware of the dreadful reputation this tender summer vegetable has in some circles. I include my sister in that group, she who, when we were kids, would hide her zucchini under the rim of her dinner plate or at the bottom of her glass of milk.

But I, being the oddball that I am, really do love it. It’s one of the staples in my summer vegetable garden. In French, zucchini is called “courgette”. Who couldn’t love a vegetable with a beautiful name like that?

I love taking the giant zucchini flowers and stuffing them with goat cheese and herbs. The flowers have a slightly peppery taste, and, when stuffed then rolled in olive oil and baked, they are a little bite of heaven.

Baby zucchini, however, are my favorite because they are so versatile. I love grilling them up with other fresh veggies like eggplant, onions, garlic, squash and tomatoes for a grilled caponata that is out of this world. I love them sauteed and tossed with some pasta, sundried tomatoes, herbs and parmesan cheese. One of my all-time favorites, though, is a gratin-like dish my mom made when I was a kid that consists of layers of zucchini, squash, tomatoes, onion and garlic topped with crispy  bread crumbs and parmesan cheese then baked.

Only when my garden is in over-drive do my zucchini make it to larger proportions. These larger zucchini are seedier and tougher then their baby selves so don’t fare as well as the star of the dinner show. Instead, they are better as a shredded supporting player, like in my Turkey Keftede Burgers featured below.

Keftedes are a traditional Greek meatball that starts with sauteed onion, shredded zucchini, and garlic then mixed with mint, bulgar and ground lamb, formed into balls and fried in olive oil. They are delicious but, alas, high in fat. I have taken all of the flavors of Keftedes and substituted a lean ground turkey then formed them into burger patties and grilled for a delicious, lowfat alternative. The shredded zucchini in these burgers is subtle, adding a moistness to the patties without overpowering it. You won’t even know it’s there.

By the way, these burgers are especially good topped with Tzatziki, a traditional Greek salad made from cucumbers, yogurt and mint.

I like to serve these burgers with a much more in your face zucchini dish: Parmesan Zucchini Fries. I seed the zucchini, cut it into french-fry-like sticks, toss them in egg white, then toss them with a mixture of panko bread crumbs and parmesan cheese and bake them. They come out golden, crispy and absolutely delicious.

So what are you waiting for? Go get some zucchini and start experimenting today!


Recipes of the Week

Turkey Keftede Burgers

Ingredients:

  • 1/2 sweet onion, chopped
  • 1/4 tsp coarse sea salt
  • 1/4 tsp freshly ground black pepper
  • 1 cup shredded zucchini
  • 2 cloves garlic, minced
  • 1/4 cup white wine
  • 1/3 cup chopped fresh mint
  • 1/4 cup bulgar
  • 1 egg white, beaten
  • 1 lb. raw lean ground turkey

Directions:
Heat a skillet over medium heat, coat lightly with nonstick olive oil cooking spray. Add the onion then mix in the salt and pepper. Cook until the onion is transparent. Add the zucchini and garlic and continue cooking until the onion browns and caramelizes. Mix in the wine, scraping the bottom of the pan with a wooden spoon to loosen the crusty bits at the bottom of the pan. Let cook just a bit longer until the wine has reduced by at least half. Remove from heat and let cool.

In a mixing bowl, combine the mint, bulgar, egg white and turkey. Mix in the onion-zucchini saute mixture once cooled. Cover and refrigerate for 1 hour to allow the meat mixture to firm up.

Form the meat mixture into 6 patties of equal size. Grill on a propane grill for 3-4 minutes on each side or until cooked through. Serve immediately.

Serving Size: Makes 6 burger patties

Tips:
I love to serve these stuffed into a whole wheat pita pocket and topped with a dollop of Tzatziki (recipe below). Neither are included in the nutritional breakdown of this recipe.

Nutritional Information: Calories 152.2, Total Fat 5.5g, Cholesterol 53.3mg, Sodium 141.1mg, Total Carbs 7.8g, Dietary Fiber 1.9g, Protein 16.6g

Tzatziki

Ingredients:

  • 3/4 cup nonfat, plain Greek yogurt
  • 2 tbsp extra virgin olive oil
  • juice of 2 lemons
  • 1 clove garlic, minced
  • 1/4 cup chopped chopped fresh mint
  • 1 large cucumber, scored and seeded
  • 1/4 tsp coarse sea salt

Directions:
Whisk together the yogurt, olive oil, and lemon juice. Stir in the garlic, mint, cucumber and sea salt. Serve immediately.

Serving Size: Makes 6 servings of about 3 tbsp each

Nutritional Information: Calories 68.6, Total Fat 4.7g, Cholesterol 0.0mg, Sodium 83.3mg, Total Carbs 3.4g, Dietary Fiber 0.4g, Protein 3.1g

Parmesan Zucchini Fries

Ingredients:

  • 1 egg white, beaten
  • 1/4 cup panko style breadcrumbs
  • 1/4 cup grated parmesan cheese
  • 1/4 tsp freshly ground black pepper
  • 2 large baby zucchini, seeded and cut into sticks about 3/4″ thick

Directions:
Preheat the oven to 425.

Toss the zucchini sticks with the egg white then toss with breadcrumbs, cheese and pepper. Spread onto a baking sheet coated with nonstick cooking spray. Bake for 10 minutes. Turn each of the fries over then bake for another 10 minutes. Serve immediately.

Serving Size: Makes 4 servings

Nutritional Information: Calories 46.1, Total Fat 2.1g, Cholesterol 4.9mg, Sodium 138.9mg, Total Carbs 2.8g, Dietary Fiber 0.2g, Protein 4.1g
 
 

Chili Mint Chicken Skewers and Saffron Rice with Roasted Vegetables

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This week I have decided to grow an idea planted by a friend of mine, and that is to take my enthusiasm for healthy cooking to the next level by offering classes. When I was last in Paris, I treated myself to a cooking class that was a half-day in length. We met at a typical French street market, decided upon our menu, shopped for ingredients, then retreated to our teacher’s home where we participated in creating a wonderful 3 course meal. Once the food was ready, we sat around the table enjoying our creation and, of course, sipping wine. It was fun and convivial, and something I would do again in a heartbeat.
That format would not entirely work here because we don’t exactly have the plentiful and quaint street markets that the Europeans do. However, I think the rest of it is entirely doable.
My idea is to have groups of 4-6 people at a time (my kitchen unfortunately is not big enough to accommodate more). I would plan the meal in advance with the group and have the ingredients on hand. Everyone would participate in prepping and cooking the food, then when it’s ready we would sit down and enjoy it together. Of course, I would dole out healthy lifestyle tips along the way.
What do you think? Is this something you would have an interest in? And if so, what is it worth to you? I can tell you that I paid about $120 for the class that I took in Paris, but that was Paris so I don’t expect to command anywhere near that much. I am thinking in the $25-50 range per person per class. Does that seem reasonable to you?
Now I am off to my next step, which is that I have signed up for small business mentoring through SCORE, a local non-profit small business counseling group. I need to sort out what sort of licensing requirements I will have to abide by, and if this is something I can even do out of my house at all since I’m not zoned commercial. So stay tuned for more, I just wanted to float this idea out there and see what you all think. Give me some feedback!
Recipe of the Week
Chili Mint Chicken Skewers
Ingredients
  • 2 tbsp chopped fresh mint
  • 1 clove garlic, minced
  • 1 tbsp olive oil
  • 2 tbsp zinfandel vinegar
  • 1/4 tsp coarse sea salt
  • 1 chipotle chili pepper in adobo sauce, minced
  • 2 tbsp water
  • 1 lb. boneless, skinless chicken breast tenderloins (12 tenderloins)
Directions
Whisk together the mint, garlic, olive oil, vinegar, salt, chili pepper and water. Combine with the chicken in a resealable plastic bag or dish, making sure the chicken is well covered in the marinade. Let marinate at least 20-30 minutes. Arrange the chicken pieces on skewers — 3 tenderloins per skewer for a total of 4 skewers. On a propane barbecue, grill about 3 minutes on each side or until cooked through. Serve garnished with a little fresh chopped mint (optional).Serving Size: Makes 4 skewers of 3 tenderloins each
Nutritional Information: Calories 159.9, Total Fat 4.1g, Cholesterol 25.0mg, Sodium 425.3mg, Total Carbs 1.2g, Dietary Fiber 0.0g, Protein 28.2g
Saffron Rice with Roasted Vegetables
Ingredients
  • 2 medium baby zucchini, chopped
  • 1 large sweet onion, chopped
  • 2 roma tomatoes, chopped
  • 1 red bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 tbsp + 1 tsp olive oil
  • 1 tbsp zinfandel wine vinegar
  • 1 tsp dried rosemary
  • 1/4 tsp coarse sea salt
  • 1/4 tsp freshly ground black pepper
  • 1.5 cups water
  • 3/4 cup quick cooking brown rice
  • 1/4 tsp saffron threads
Directions
The key to this recipe is to chop all of the vegetables into large chunks as they will cook down significantly in the roasting process.Preheat the oven to 425. Combine all of the chopped vegetables in a mixing bowl. Whisk together 1 tbsp of the olive oil with the zinfandel wine vinegar, garlic, rosemary, salt and pepper. Toss with the vegetables, making sure everything is evenly coated. Arrange on a greased baking sheet in a single layer and bake for 30 minutes, tossing every 10 minutes in the cooking process to make sure that the vegetables roast evenly.Bring the water to a boil in a pot on the stove. Add the remaining 1 tsp of olive oil, rice and saffron. Stir and bring back to a boil then reduce the heat to a simmer, cover and cook for 15 minutes or however long your brand of rice specifies.Combine the cooked rice with the cooked vegetables, stirring to mix well. Serve immediately.

Serving Size: Makes 4 servings of about 1 cup each

Nutritional Information: Calories 179.3, Total Fat  5.6g, Cholesterol 0.0mg, Sodium 107.6mg, Total Carbs 31.4g, Dietary Fiber 2.5g, Protein 4.0g

Balsamic Glazed Albacore Tuna Steaks and Roasted Lemon Asparagus

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My accomplishment this week was finally getting my vegetable garden in. As most of you know – and is obvious from the set change in my videos – I moved in late March. The backyard of my new abode is a bit of a jungle and I’ve been slowly working on taming it.
One of my first priorities was to plot out a space for my vegetable garden. I picked an area with great sun exposure, and made a deal with my sister to share the rent on a rototiller from Home Depot to till up both our yards. I borrowed her little vintage Toyota pickup truck and, after refreshing my ability to drive a stick shift, ventured off to pick it up.
Disclaimer: I have never used a rototiller before in my life. I’ve had the good fortune of living in places where there were beds already defined and have just never had the need to cut through sod. Until now.
I enlisted the help of my 18 year old son by bribing him with the promise of some much needed new jeans. He and I listened attentively as the man at Home Depot showed us how to use the rototiller and showed us the pin in the back behind the tines, explaining that you raise or lower it depending on how deep you want the tines.
As we drove home with our prize securely loaded in the bed of the truck, I looked at my son and mused that this shouldn’t take long at all – we would raise the pin all the way up to get the tines down deep into the ground, and the tiller was so wide it should take only 2 passes to get the length of the bed done. Easy cheesy!
So we unloaded the beast into the backyard, raised the pin up, primed the motor and started it up. The motor growled and roared to life. My son grasped the handle and gingerly pressed down on the drive bar. Suddenly the tiller raced forward, pulling him from his feet and sending him flying about 8 feet through the air before it came to a stop when he finally released the handle.
I laughed nervously, hysterical at the sight of my tall, thin son launching through the air but relieved that he didn’t land in the spinning tines and hurt himself. For the next attempt, we both grabbed the handle, pulling back and pushing down on the tines with all our strength. But it was to no avail as the beast again tried to run off with both of us hanging on.
I called my dad out of desperation and asked what we were doing wrong. He patiently explained that the pin in the back, that we had raised all the way up, needed to be all the way down to start with as it should dig into the earth and slow the tiller down. Then we needed to raise it up gradually, making multiple passes over the same area until the tines reached their maximum depth. The guy at Home Depot kind of left that part out.
So I followed my dad’s instructions, and of course it worked. Isn’t dad always right? An hour (and I don’t know how many passes) later the bed was tilled. My son and dad later dug 3 boxes into the freshly tilled bed and I have now filled them up with carrots, green beans, cucumbers, squash, zucchini, tomatoes, corn, lettuce, and, for decoration, some random flowers.
Now I water and I wait for those delicious, fresh morsels of summer.
Tip of the Week
Put Some Muscle Into It
In my previous dieting life, where I would occasionally try another fad diet and randomly engage in a fitness routine, I always focused on cardio activity. After all, cardio is what gets your heart rate up and burns those dreadful calories. I tended to shy away from strength building activities because my time at the gym was limited, I didn’t think it was important to my weight loss routine, and I didn’t want the added weight of muscle bulk anyway. Does that sound familiar to anyone?
The truth is, strength building exercise is just as important to weight loss efforts as cardio is. Muscle actually helps you burn fat more efficiently. Additionally, while muscle may weigh the same as fat, it is leaner and more compact on the human body. A woman weighing 150 pounds with 19% body fat is going to look a lot thinner than a woman weighing the same weight with 35% body fat.
So add some weight to your exercise routine and make sure you are doing strength exercises 3 times a week.
Recipe of the Week
Roasted Lemon Asparagus
Ingredients:
  • 1 tbsp olive oil
  • juice of 1 lemon
  • 1 lemon, halved lengthwise and thinly sliced
  • 1 pound fresh asparagus, washed and trimmed
  • 1 oz. shredded parmesan cheese
Directions:
Preheat oven to 400. Whisk together the olive oil and lemon juice. Toss with the asparagus and lemon slices with the oil/juice mixture. Arrange in a single layer on a greased baking sheet. Bake for 15 minutes. Sprinkle with the parmesan cheese and bake for 5 more minutes or until the cheese is golden and the asparagus is roasted through.Serving Size: Makes 3 servings

Nutritional Information: Calories 115.3, Total Fat 7.3g, Cholesterol 8.3mg, Sodium 89.8mg, Total Carbs 8.2g, Dietary Fiber 3.2g, Protein 6.8g
Balsamic Glazed Albacore Tuna Steaks
Ingredients:
  • 3 raw albacore tuna steaks – 4 oz. each
  • 1/2 tsp fine sea salt
  • 1/2 tsp freshly ground black pepper
  • 1 tbsp olive oil
  • 5 tbsp balsamic vinegar
  • 1/4 cup dry red wine
  • 2 sprigs rosemary, chopped
  • 1 clove garlic, minced
  • 1/2 cup clear, salt-free vegetable broth
  • 2 tbsp Italian parsley, chopped
Directions:
Preheat oven to 400.Season each side of the tuna steaks with the salt and pepper. Heat the olive oil in an oven-proof skillet over medium heat. Add the tuna steaks and sear for 1 minute on each side. Drizzle 3 tbsp of the balsamic vinegar over the tuna steaks (1 tbsp per steak). Add the red wine, increase the heat to medium high and bring to a boil then let the wine reduce down by about half.

Add the rosemary, garlic and vegetable broth to the pan. Turn off the stove and move the skillet to the oven. Bake for 10 minutes or until the tuna is cooked through – be careful not to overcook.

Remove from the oven and transfer the tuna steaks to a platter, reserving the liquid in the pan. Heat the pan on medium heat on your stovetop, adding the remaining 2 tbsp of balsamic vinegar. Bring to a boil and reduce down by about half, stirring frequently. Remove from heat.

Serve the tuna steak drizzled with the balsamic reduction from the pan and a sprinkling of the Italian parsley.

Serving Size: Makes 3 servings, 1 steak per person
Nutritional Information: Calories 245.3, Total Fat 11.7g, Cholesterol 0.0mg, Sodium 384.4mg, Total Carbs 4.5g, Dietary Fiber 0.2g, Protein 25.2g