Incredibly craveable low-carb meal with very little sugar.  We're watching our carbs and cutting sugar before swimsuit season arrives in a few months!

Preheat the oven to 450 degrees.  Wash and dry 12 chicken legs with the skin on (about 3 pounds total).  Line a large cookie sheet with heavy-duty aluminum foil and alternate chicken legs in two rows, so there is an even amount of space between them.

Lightly sprinkle the chicken legs on both sides with fresh ground black pepper, Creole seasoning, Blackened seasoning, onion powder, garlic powder, and Montreal Chicken seasoning.  No salt is necessary because all the seasoning mixes will likely have plenty of salt in them.  Shake legs back and forth on pan to roll them around in excess seasonings and adjust placement so they are evenly spaced again.

Roast chicken legs for 30-40 minutes, flipping with tongs after 15 minutes and keeping a close watch on them for the last 5- 10 minutes to prevent burning.

While chicken is roasting, dump a bottle of Frank’s Red Hot Buffalo Wing Sauce into a large bowl.  If you use a plastic bowl, the sauce may stain it.

Remove chicken legs from oven when fully cooked (at least 160 degrees on a meat thermometer that is not touching the bone) and using a fresh pair of tongs, place legs immediately into the bowl with the wing sauce.  Carefully drain the excess chicken juices into the bowl.  Shake the bowl to coat the chicken well and let cool to touching temperature while making the salad.

If serving the next day (you can try to wait that long to eat these, but you may not be successful), let the chicken cool in the bowl to room temperature, but not more than 60 minutes.  Transfer to a gallon-size freezer bag and refrigerate, preferably in a meat drawer, which will be colder than the rest of the fridge.  Make the salad while reheating chicken on the stovetop, in the microwave or in the oven.

Make a large salad of roughly chopped Romaine and Iceberg lettuces tossed with Ranch or Blue Cheese dressing, carrot and celery sticks.  Serve chicken with ice-cold light beer and small containers of extra sauce and dressing for dipping.  Have many napkins ready!
 
©2010 Nicole Wiese

Today’s tip: Whenever you cook bacon, pour the drippings into a heat-proof container, allow to cool, then transfer to a plastic bag or container, date and freeze.  Bacon drippings can add a lot of flavor to dishes like fried potatoes or eggs.

This is a great weekend breakfast recipe to use leftover baked potatoes.  This entire recipe contains only nine grams of sugar and 187 net grams of carbs.  Makes about four servings.

2-3 tbsp canola oil

1 shallot, minced

1 tsp minced garlic

3 large cooked russet potatoes, mostly peeled and chopped into 1/2 inch cubes (note: if you have no leftover potatoes, wash and microwave the potatoes on high for 10-15 minutes the night before, then refrigerate for use in the morning)

1/4 tsp kosher salt

1/2 tsp fresh ground black pepper

1/4 tsp garlic powder

1/2 tsp onion powder

8 oz thinly sliced pastrami, chopped (can substitute corned beef)

2 large eggs per serving

1 tbsp bacon drippings

Kosher salt & pepper to taste

 

Heat canola oil over medium heat, add shallot and cook until soft, add garlic and cook a minute longer.  Add potatoes and turn the heat up to medium-high.

Season potatoes with salt, pepper, garlic and onion powder.

While potatoes are cooking, fry eggs in bacon drippings, salt and pepper eggs to taste.

Once potatoes are nicely browned, add chopped pastrami and flip to mix in pastrami.  Cook hash 2-3 more minutes until pastrami is lightly browned.

Scoop hash into bowls and top each serving with two fried eggs.

Nicole Wiese ©2010

Tangy Chopped Salad

Copyright 2009 Nicole Wiese

 

This quick and easy chopped salad can be made with any combination of veggies you have on hand.  For a sweet kick, add a chopped apple or pear.  You can also substitute chopped pickle for the olives.

 

Salad:

1 small head broccoli, chopped finely

1 large cucumber, seeded and chopped

1 large carrot, shredded

3 small or 2 large stalks celery, finely sliced or chopped

4 large button mushrooms, chopped or sliced

5 jumbo jalapeno-filled green olives, finely chopped (or use olives with pimientos)

 

Sauce:

1/4 cup olive-oil vinaigrette

2 tbsp mayonnaise

1 tsp Dijon Mustard

1/8 tsp celery seed (or 2 pinches)

Fresh ground white pepper to taste

 

Toss ingredients in medium mixing bowl and season to taste.  Great with fish and white wine.

 

Today’s Tip:  Stock up on the mini, small and medium size dishwasher-proof disposable, reusable plastic containers when they are on sale.  They don’t take up much room in the cabinet, and are perfect for portioning foods for your weekly breakfasts when you’re on-the-go.  Just make sure you transfer contents to a glass dish before microwaving to prevent chemicals from the plastic leaching into your food.

Breakfast is the best way to start your day the healthy way!  I know this sounds corny, but it is so true.  Always drink a full glass of water as soon as you wake or with breakfast to counter the mild dehydration that occurs overnight.  If you don’t have time to make eggs in the morning before running out the door, here are some healthy alternatives to eggs or boring cereal that are quick and easy (and portable).  These are also great after-school snacks for two kids (or one small kid and one big kid – you!)  I portion the ingredients for these recipes over the weekend for the upcoming week so I can grab and go!

1.      Raspberry yogurt (about 150 calories): This is my new favorite quick breakfast and a fantastic alternative to store-bought yogurts that are full of sugar and/or corn syrup.  Microwave one cup frozen raspberries (or other berries) on medium for about two minutes or just until thawed.  Stir in one packet of Truvia or a teaspoon of sugar.  Swirl one-half cup low-fat, plain (organic if possible) yogurt into the raspberries and enjoy!

 

2.      Banana pops (about 150 calories): Cut ripe bananas into halves or thirds, depending on the size of the banana.  You want pieces that are about three inches long.  Melt dark chocolate in a double boiler over medium heat, I use Ghirardelli’s 60% Cacao bittersweet Chocolate bars.  Stick popsicle sticks about three-quarters of the way into the bananas and roll the bananas in melted chocolate, then optionally in chopped nuts (peanuts are my favorite, but any kind of nut is great).  Place banana pops on a plate lined with waxed paper, then freeze until set.  Peel the pops off the paper, wrap individually in plastic wrap and freeze all the pops in a gallon-size freezer bag.  It’s like having an ice cream treat for breakfast!

 

3.      Hard-boiled egg and grapefruit with sugar (about 200 calories):  I like to peel my grapefruit and eat it like an orange, dipping the sections in a tiny bit of sugar before each bite.  Two teaspoons of sugar total 32 calories, so moderation is key here.

 

4.      Apple with peanut butter (about 180 calories): Use an apple slicer/corer to cut a medium Granny Smith apple into slices, then spread about 1 tablespoon of natural peanut butter onto the slices (not one tablespoon per slice!)

 

5.      Peanut butter and jelly on whole wheat (about 250 calories): Cut one slice of whole wheat bread in half, and spread one half with 1 tablespoon peanut butter, then spread the other half with one tablespoon all-fruit spread or low-sugar jam, jelly or preserves without artificial sweeteners.  Fold the slices together and feel like a kid again!

These slenderizing and economical breakfast treats are designed to keep you satisfied for no more than a few hours, so make sure you aren’t waiting until you’re starving at lunchtime to eat again.  Keeping your body evenly fueled with healthy food throughout the day is the best way to rev your metabolism and avoid blood sugar fluctuations; planning mini-meals in advance is the best way to make sure you achieve that goal.  Happy planning and breakfasting!

This is how I eat for life:

 

I have two eggs for breakfast nearly every day:

 

-Mediterranean scrambled eggs with shrimp, spinach, kalamata olives and Italian herbs

-Bacon and caramelized onion scrambled eggs with chives

-Frittatas with lots of veggies and mushrooms and a bit of cheese, especially gouda

-Ham bites with American cheese mixed into scrambled eggs

-Bacon and over easy eggs with whole wheat toast and all-fruit spread

-Italian egg sandwiches with marinara, garlic and parmesan on whole-grain toasted baguette slices

Ham, egg and cheese on toasted mini-croissants

Scrambled eggs with enchilada sauce, diced green chilies and cheddar cheese on corn tortillas

 

With a little pre-prep work, I usually have breakfast ready within fifteen minutes and there is no limit to the tasty combinations you can make with eggs. Experiment to find what you like best. I always split a banana, orange or apple (or whatever fresh fruit is in the house) with my husband as "garnish" on the plate along with whatever egg dish I make. I rarely have juice or milk to drink with breakfast, or only in very limited portions. If not eggs, I make oatmeal loaded with fruit and nuts and cinnamon topped with milk, or if really rushed for time, a whole-grain cold cereal (with little added sugar, check the label) with low fat milk or soy or almond milk.

 

I eat fruit or vegetables at every meal, every day. If you do nothing else, adding vegetables and fruit to your diet will help tremendously. If you don’t like many fruit or veggies, eat lots of the ones you do like and at least try new ones, you might be surprised that your tastes have changed since childhood. At dinner, I always make a vegetable or two and a salad or broth-based soup. I serve salad or soup before the entrée, which reduces appetite and the tendency to wolf down the entire meal. I make different salads, not just leafy green salads. I add things like pickles, olives, roasted red peppers, pickled jalapenos, hard-boiled eggs, black pepper and artichoke hearts to salads. I also add a bit of cheese (shaved parmesan or Romano and feta are good choices, since a little goes a long way) or bacon bits for even more flavor.

 

More salad/veggie/fruit ideas:

 

-Veggies and French onion dip made with low-fat sour cream

-Chopped salad with warm bacon Dijon dressing using veggies left over from dipping

-Cucumber salad with Italian dressing, fresh cracked black pepper and feta cheese crumbles

-Spinach salad with bacon bits, hard-boiled egg slices and shaved parmesan

-Strawberry spinach salad with Asian-inspired dressing

-Mixed baby greens and apple or pear chunks with dried cranberries and shaved Romano cheese

-Cucumber, celery and green apple chopped salad with raspberry vinaigrette

-Citrus salad with orange, grapefruit, blood (or Cara Cara) orange, tangelo and mandarin with honey cinnamon dressing

-Cucumber, tomato, basil and fresh mozzarella salad with olive oil, balsamic vinegar and black pepper dressing

 

Make salads combining vegetables and fruit you really like and try new combinations.

 

I make meatless dinners once or twice a week. I substitute mushrooms or beans with lots of herbs and spices, and the meat is never missed:

 

-Pizzas on whole-wheat pitas (the Greek kind) with sautéed mushrooms and garlic topped with fresh mozzarella cheese slices (I use store-bought pizza sauce or make my own with tomato sauce, a bit of tomato paste and Italian seasoning)

-Creamy mushroom risotto

-Bean tostadas with lots of lettuce, tomatoes and guacamole on top

-Homemade mushroom gravy over whole-grain pasta or mashed potatoes (leave the skin on, please) is a favorite

-Baked potatoes topped with lots of steamed broccoli and cheese sauce (American cheese and a bit of milk, melted and blended together with a bit of salsa)

 

Sometimes dinner is simply a rich, hearty soup:

 

-Bean soup with ham

-French onion soup

-Chicken tortilla soup

-Broccoli and cheese soup

-Cream of mushroom

-Creamy potato and shrimp soup

 

I love making a big batch of soup or chili on Sunday while watching football, then getting several meals (dinners or lunches) out of it for the week. Serve with a big salad and a small portion of hearty, crusty bread, preferably whole-grain.

 

I eat fruit or veggies for most snacks, every day:

 

-Apples with peanut butter

-Celery with cream cheese

-Red peppers with hummus

-Carrots with French onion dip

-Strawberries dipped in yogurt or coated with balsamic vinegar and a tiny bit of sugar

-Grilled pineapple slices

-Frozen grapes

-Small bowl of canned fruit (in juice), drained and sprinkled with cinnamon

 

If I must have dessert (and I do!), I eat a piece of fruit or one piece of really great dark chocolate. I shop sales and buy tons of whatever fruit is on sale and in season and we eat that all week.

 

I make a menu for the week, make a list, and grocery shop from the list for meals, then stop at the store mid-week to purchase produce that just went on sale or anything I missed earlier in the week. By planning meals and snacks, I eliminate the need to eat out or eat junk.

 

I get roasted chicken or turkey breast from the store and turn it into quick dinners:

 

-Potato-topped pot pie full of veggies

-Enchilada casserole with canned black beans and diced green chiles and corn tortillas topped with Cheddar cheese

-Burrito casserole with beans and cheese

-Quick chicken stew with peas, carrots, mushrooms and potatoes

-Dinner-sized salad with diced chicken breast

-Chicken salad with halved red grapes and chopped fresh spinach mixed in

-Chicken taco salad (sauté onion, garlic, & jalapenos, then add shredded chicken, chili powder, ground cumin and a bit of water, then cook down until water is saucy) with lettuce and tomatoes and refried beans and guacamole and a bit of low-fat sour cream

 

I frequently grill marinated lean meat (flank steak, pork tenderloin, bone-in chicken breasts, salmon, shrimp) and lots of veggies on skewers, and that's dinner. No starch necessary.

 

I make one or two seafood-based meals a week, usually shrimp or salmon or white fish. Fish and seafood cook quickly and are great time-savers for fast meals after a long day.

 

I use a lot of herbs and spices. When food is really flavorful, you need to eat less of it to feel satisfied.

I have a list of meals I make frequently and try a new dish or two each week, getting recipes from eatingwell.com or foodnetwork.com and adding them to the list if they turn out well and are easy and quick.

 

When I find a recipe I want to try that is not-so-healthy, I halve the amount of meat and/or starch, then at least double the amount of veggies. I also try to find an acceptable whole-grain alternative for starches or a lean alternative for fatty cuts of meat.

 

I buy red or white or yellow or fingerling or new or sweet potatoes instead of russet potatoes, and limit portions.

 

I eat one piece of dark chocolate every day, sometimes as a snack, sometimes for dessert, but I always take the time to really savor it.

 

I have a glass of wine, usually red, every day, while I'm cooking dinner or with dinner, and really savor it.

I try to eat a small portion (1/4 cup or less) of nuts every day.
 

I never eat anything (or much of anything) that doesn't taste really good. It's not worth it. Life is too short and calories are too hard to burn.

 

I eat three meals and at least two snacks every day. I try to never let myself get so hungry that I feel the need to overeat or eat too fast.

 

I have a “binge” day once a month or so, when I eat and drink whatever I want and don’t worry about it, usually on a Saturday. Some people say this actually stimulates the metabolism.

 

I limit alcohol and if I drink socially, try to have a full glass of water between drinks.

 

I drink water.  Lots of water.  Every day.  No soda, juice or shakes.  Water is life.

 

I cook and bake occasionally with heavy cream, butter, bacon fat, lard and olive oil. I eat full-fat cheese and natural ice cream (Breyer's) and gelato fairly frequently. I eat bacon, fast-food cheeseburgers (singles without the bottom bun) and pizza. Fat is flavor, but I strictly limit portions of this stuff or eat it infrequently. I stay away from fried food everywhere and processed crap at the grocery store like cookies, crackers, chips, white bread, cake and pastries. If you must, make snacks and desserts at home, not from a box, and at least you’ll know what's in them. I modify ingredients to make these treats a bit healthier without sacrificing flavor. For example, I always use a combination of whole-grain (oat, brown rice, whole wheat and soy) flours in brownies, banana bread and corn bread. This flour can be mixed ahead of time and stored in the freezer. Nobody has ever noticed!

 

On fitness:

 

I weigh myself every day and log my weight and body fat percentage. This provides immediate feedback on what I ate the day before and gives me a really good idea of how I'm trending each week. This is where I disagree with weekly or monthly weigh-ins, especially for maintenance. How can you possibly expect to control something when you don’t even know what the basic numbers are? It’s like trying to pay bills when nobody knows what the checking account balance is. I can easily gain three to five pounds in a week. Why wait to notice that and make corrections?

 

I log what I put into my mouth. Everything counts, even vitamins and gum.

 

I log all of my exercise. Everything counts, including the fifty jumping jacks I did in the bathroom at the office.

 

Keeping one log with all three of these items is easiest. I get notebooks small enough to fit in my purse.

 

I squeeze in “exercise” whenever and wherever possible. I do leg lifts or stretch my arms while I'm watching television. I do jumping jacks in the bathroom at work. I fidget while I'm waiting in line at the grocery store. I tap my toes or heels while sitting at my desk (I'm doing it now).

 

I will be providing recipes for many of these meal ideas, and will also blog about any new tricks I learn to get and/or stay lean.

 

The most recent science on weight loss is coming out against the prevailing “wisdom” that if you eat less and exercise more, you will lose weight. New evidence is showing that added sugar consumption is the number one predictor of obesity as well as diabetes, heart disease and many cancers. I am especially fond of nutritional advice from Dr. Andrew Weil (drweil.com), Dr. Oz and Dr. Roizen (realage.com), as well as Jorge Cruise (jorgecruise.com or bellyfatcure.com).

Key lime pie is my absolute favorite summer dessert!  It is light and refreshing, and provides a tart and tangy finale to any grilled meal.  Using Key lime juice from a bottle and eliminating the meringue topping makes this a fast and simple summer option.

 

Preheat oven to 350 degrees.

 

To make the crust, combine in a medium mixing bowl:

 

1 1/4 cups vanilla wafer cookie or pretzel crumbs (break them up a bit, put them in the food processor and pulse until you get fine crumbs – just don’t use sourdough pretzels –they’re way too hard!)

1/2 cup melted butter (or full-fat butter substitute like Smart Balance)

1/4 cup sugar

 

Mix well and press crumb mixture on bottom and up sides of glass pie plate.

 

To make the filling, stir together in a medium bowl until blended:

 

3 large egg yolks

1/2 cup Key lime juice (fresh squeezed or bottled, if you can find it)

1 14-ounce can sweetened condensed milk

1/4 teaspoon vanilla extract

Pinch of salt (1/8 teaspoon)

Pour mixture into crust. Bake for 15 minutes and remove from oven.  Cool completely on a wire rack, then refrigerate until chilled and ready to serve.

Top each slice with:

 

Whipped cream, whipped topping or vanilla ice cream

 

Garnish with:

 

Lime slices dipped in sugar

You can also triple the filling ingredients and divide evenly between two crusts, one pretzel and one vanilla wafer (this will also make much fuller pies).  Makes eight servings per pie.

© Nicole Wiese, 2009.  All Rights Reserved.

This is not a traditional carbonara, but a quick facsimile perfect for weeknight dinners.  While you are making the sauce, bring a largish pot of salted water to a boil and cook 16 ounces of pre-made gnocchi according to the package directions.  You can get pre-made potato gnocchi in the frozen or pasta section of some grocery stores or international markets.  Have all the ingredients ready for this before you begin, as timing is important.

Add to a large, non-stick skillet over medium heat:

2 tbsp salted butter and

2 tbsp extra-virgin olive oil

Heat over medium heat until butter has melted and just starting to bubble, but not brown.  Whisk in, with a non-metal whisk, a bit at a time:

4 tbsp flour

Cook the roux (a combination of fat and flour, in a one-to-on ratio) for a couple of minutes or until bubbly to avoid a doughy taste, then slowly pour in while whisking:

1 1/4 cups heavy cream at room temperature and

2 3/4 cups 2% milk, lightly warmed in microwave (or 4 cups of any sort of milk or cream)

Add a pinch of salt, or about 1/4 teaspoon, and 1/2 teaspoon fresh ground white pepper (use black pepper if that’s what you have in the house).  Keep in mind while seasoning that the cheese and bacon will add saltiness as well and you will adjust seasonings before serving.

Gently whisk in:

1/2 cup fresh grated sharp Cheddar cheese

Whisks sauce constantly (or at least frequently, if you don’t mind risking a few lumps) until thickened.  This will take some time; have patience and sip your glass of wine!

Once sauce starts to steam and thicken, add gnocchi to the pot of boiling, salted water and continue whisking sauce, then add to sauce:

1 1/2 cups frozen peas, thawed (or any other frozen veggie your family will eat, chopped fine and thawed – broccoli or carrots or shelled edamame or green beans are also great) and

1/2 cup real bacon pieces (I buy the giant bag at Costco, then store it in the freezer and scoop out what I need as I go; this is also great for mixing into scrambled eggs or corn bread or hash browns or pancakes in the morning)

Once the gnocchi start to float to the top of the boiling water, scoop them out with a slotted spoon and drain them well and add them to the sauce right away.  Once all the gnocchi are in the sauce, taste the sauce and add salt and pepper if necessary.  Serve immediately in a deep bowl with a glass of Pinot Grigio or another tangy, dry white wine.  This recipe makes four generous servings.  Mange!

Today’s tip: when they’re on sale, stock up on cuts of meat that you usually marinate, then make a large batch of marinade as soon as you get home.  Portion the meat into meal-size servings and seal the meat with just enough marinade to cover it in a freezer bag.  Label the bag and put it right into the freezer.  Take a bag out of the freezer to thaw the night before you want to cook it for dinner, and it will marinate as it thaws!

These slow-cook, stewed meats are perfect for parties because they are economical and can be made ahead of time, then kept warm or reheated.  These recipes result in succulent, melt-in-your mouth tenderness from the better cuts of meat and long cooking times.  I bought two boneless pork sirloin roasts today for only $1.89 per pound.  I make these two recipes in the oven at the same time.

 

Pork Carnitas

 

If you don’t like a lot of heat, use a mild salsa, cut the amount of black pepper by half and eliminate the hot sauce.

 

1 2-pound boneless sirloin pork roast or pork tenderloin

2 cups salsa or picante sauce (I use Pace Picante Sauce, medium)

1/3 cup lime juice

2 4-ounce cans diced green chiles, fire roasted if you can find them

1 tsp hot sauce

1 tsp cilantro (from a tube or fresh minced)

2 tbsp minced garlic (from a jar is fine)

1 tbsp salt-free chicken seasoning

1 tbsp chili powder

1 tbsp ground cumin

1 tsp fine ground black pepper

1 1/2 tsp onion powder

1 1/2 tsp garlic powder

 

Preheat oven to 300 degrees.

 

Mix all ingredients except pork in a deep casserole baking dish with a lid.  Add pork and turn to coat.  Mixture should cover the pork completely, if not, butterfly the pork and squish it down into the mixture.

 

Bake covered for at least two to three hours.  Remove from oven, remove lid and allow to cool.  Shred with a fork and heat and serve in cooking sauce with corn or flour tortillas or tostada shells and taco fixings like guacamole or avocado slices, sour cream, diced onions and tomatoes or pico de gallo, Mexican queso or sharp Cheddar cheese and lettuce.

 

Teriyaki Pork

 

You can also use this sauce as a marinade, then grill the meat over medium heat until a meat thermometer reads 170 and the outside is nice and caramelized.

 

1 2-pound boneless sirloin pork roast or pork tenderloin

1 cup pineapple juice

3/4 cup low-sodium teriyaki sauce (I use Kikkoman)

2 tbsp hoisin sauce

2 tbsp honey

2 tbsp salt-free chicken seasoning

1 tbsp low-sodium soy sauce

1 tbsp minced garlic (from a jar is fine)

1 tbsp ginger (from a tube or fresh minced)

1 tsp lemon grass (from a tube or fresh minced)

1 tsp Sriracha hot sauce or hot chili paste (sold in Asian section at groceries)

1 large sweet onion, sliced thinly

 

Preheat oven to 300 degrees.

 

Mix all ingredients except pork and onion in a deep casserole baking dish with a lid.  Add onion and pork and turn meat to coat.  Mixture should cover the pork completely, if not, butterfly the pork and squish it down into the mixture.

 

Bake covered for at least two to three hours.  Remove from oven, remove lid and allow to cool.  Slice thinly and serve with cooking sauce on the side for drizzling.

 

This meat is fantastic served with grilled fresh pineapple slices and a soft, warm, foldable bread like pita or Indian naan or chapatti.  Serve leftovers over this quick fried rice: 2 scrambled eggs cooked quickly in 2 tsp peanut oil in a large saute pan over medium-high heat, add 1 tsp minced garlic, 1 tsp minced ginger, 1 1/2 cups cooked brown rice, 1/4 cup chopped cooked shrimp, 1 cup thawed frozen peas and carrots, 3 scallions sliced very thinly, 1 1/2 tbsp soy sauce, 2 tbsp rice vinegar and 1 tsp sesame oil.  Constantly stir mixture in pan as you add each ingredient and serve steaming hot.

 

Chilean Earthquakes

Copyright 2009 Nicole Wiese

 

Warning: these tend to sneak up on you after a while.  You may also discover that you need to make them by the pitcher!

 

Pineapple sorbet, ice cream or gelato

White wine or sparkling wine, chilled

 

Place one scoop of sorbet into a margarita glass or large wine glass and pour wine over top until glass is full.  Garnish with a fresh, ripe strawberry.  Salud!

Today's tip: when bringing Italian parsley or cilantro or other leafy herbs home from the market or in from the garden, cut stems with scissors and place immediately into a glass of cold water, then store them that way in the fridge.  You will be amazed at how much longer they last!

I love pork tenderloin because it is very lean but doesn't dry out easily like pork chops, and I always stock up when it's on sale for around $4 per pound.  Today's recipe is something I threw together quickly one night after work, using what I had in the house.  I'm glad I documented it, because although my experiments don't always work out very well, this time it did!

 

1 tsp extra virgin olive oil

1/2 sweet onion, finely chopped

3 garlic cloves, finely chopped

1 12- to 16-ounce pork tenderloin, sliced into ½-inch medallions

A pinch of any and/or all of the following to taste: kosher or sea salt, fresh ground black pepper, dried Mexican oregano, dried Italian oregano, dried basil, dried parsley, dried sage, ground thyme, onion powder and garlic powder

3/4 cup chicken stock or broth

1/2 6-ounce can tomato paste

12 ounces fresh baby spinach (from the garden or organic, if at all possible), washed well and dried

1/2 cup dry white wine (I use Chardonnay)

1/3 cup crumbled feta cheese

 

Make the topping for the Bruschetta, then start the main course.

 

Heat olive oil over medium heat in large non-stick skillet.  Sauté onions until soft, then add garlic and sauté for a minute or two, then remove from pan and set aside.  Increase heat to medium-high, add pork medallions and cook until no longer pink and a little bit browned on the edges, adding chicken stock as necessary to keep from burning.  Add herbs and spices to taste, stir in remaining chicken stock and return onion and garlic to pan.  Once the mixture comes to a boil, stir in the tomato paste.  Simmer until sauce has reduced a bit, then add spinach and white wine.  Cook for a few minutes until spinach is wilted, spoon into bowls and top with feta cheese.

 

Optional variations: substitute shrimp (cook only about two minutes per side, then remove from heat!) or chicken for pork, or add sliced, fresh mushrooms after the onions, or chopped kalamata olives and/or fresh chopped tomatoes toward the end of the process.

 

Bruschetta:

Whole-grain or multi-grain baguette or 4 Greek-style whole-wheat pita rounds

Extra virgin olive oil

2 cloves garlic

Kosher salt & fresh ground black pepper

 

Preheat the oven to 375 degrees.  Slice the baguette crosswise on an angle into ½ inch thick slices or cut pitas into four wedges. Brush lightly with olive oil on one side, then rub with garlic cloves and sprinkle lightly with salt and pepper. Arrange in rows, oil side up, on a sheet pan lined with parchment paper and toast in oven until lightly browned, about seven to ten minutes, but be sure to watch them, as they will torch quickly if neglected.  Pitas will cook a few minutes faster than bread.  Keep in mind, they should be crunchy, but will be going back in the oven for a few minutes with the topping.

 

Bruschetta topping:

2 tablespoons minced fresh Italian parsley leaves (from the garden, if possible)

1/4 cup roasted red peppers in oil

1/4 cup sun dried tomatoes in oil

1 tablespoon pitted kalamata olives

1/2 lemon zested and juiced

3 ounces crumbled feta cheese

Add everything but the cheese to the food processor or blender and pulse just until chunky.

Spread topping on toasted bread and drop a teaspoonful of the feta on top.  Return to the oven for one or two minutes until warmed through.
 
Serve immediately with the main dish and your favorite dry red wine; mine is currently Ménage à Trois, a very reasonably priced, but lovely, California red.

Serves four generously or six as a course.

Courtesy of Nicole Wiese, ©2009

Today’s tip: kids will love to grow their own avocado trees from the pits (seeds) saved from avocados used in the kitchen.  Make sure you don’t score the pit when cutting the avocado, and wash and save the seed.  After dinner, insert the pointy end of three toothpicks that have been cut in half into the wider end of the pit, equal distance apart, to form a tripod.  Put the seed into a wide but short glass and fill glass with fresh water until it reaches halfway up the pit.  Place in a somewhat sunny spot and change water every day.  Transplant into a small pot containing well-draining potting mix once roots form and a sprout has emerged, covering the seed completely with potting soil and water regularly, transplanting into the next size container when the roots begin to emerge from the drainage hole.  In Phoenix, this plant can be kept on a shady patio if watered every day in summer and will eventually turn into a small tree.  In northern climates - enjoy your new houseplant!

 

Burgers:

1 10 ounce package mushrooms (white button or crimini), sliced thinly

1 teaspoon extra-virgin olive oil

2 bison burgers, thawed (I like the premade patties from Costco’s frozen section)

Salt-free grill seasoning

Onion powder

Garlic powder

Coarse ground sea or kosher salt

Freshly ground black pepper

Cooking spray for high heat (canola or high-heat oil)

2 slices smoked Gouda

1 avocado, peeled, seeded and thinly sliced

Cherry tomatoes (straight from the garden, if possible)

Baby spinach, stemmed, washed and dried

Dill pickles, very thinly sliced

Whole-wheat, sesame-seed buns, toasted

 

Corn:

4 ears fresh sweet corn, husked and desilked

1/4 tsp salt

1/8 tsp ground chili powder

1 lime, quartered lengthwise (or use lime juice from plastic lime found in produce department)

 

Preheat grill to medium-high.

Sauté mushrooms in olive oil over medium heat, seasoning with salt & pepper to taste once they have released their liquid.

Season burgers with salt-free grill seasoning, salt and pepper, onion and garlic powder, spray with cooking spray and place on hot grill.  Grill burgers on medium heat to desired doneness, about four minutes per side, flipping halfway through.  Make sure you don't overcook them, because the lean bison meat dries out fairly easily.

Lightly brush corn with olive oil and grill two minutes per each four sides.  Put corn on grill after flipping burgers.

Add cheese to burgers a minute or two before removing from grill.  Let burgers rest in a warm place, covered with aluminum foil, for five minutes after removing from grill.

While burgers and corn are cooking, slice avocado, finely dice tomatoes for relish, slice pickles very thinly and toast buns.

Remove corn from grill and squeeze lime juice on them immediately.  Sprinkle with salt and chili powder to taste.

Once the burgers have rested, place on top part of toasted bun and top with sautéed mushrooms, avocado, dill pickle slices, baby spinach and tomato relish.  Serve open-face with bun bottom, if desired, or freeze bottom bun and use later for breadcrumbs.  Add an icy-cold glass of homemade lemonade (recipe coming soon) and chow down!