Monthly Archives: August 2016

Blueberry Cinnamon Jam

The health benefits from eating blueberries are so great that we decided to preserve them as a jam. Fresh berries spoil, but our fantastic jam is always at the ready. Paired with a bright hit of lemon juice and warm cinnamon, this jam is a keeper.

Blueberry Cinnamon Jam
 
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Recipe type: Dressings, Sauces & jams
Makes: 24 Topping portions
Ingredients
  • 4 cups fresh blueberries
  • 2 ¾ cups sugar
  • 2 tablespoons lemon juice
  • 2 teaspoons ground cinnamon
  • 1 (3-ounce) pouch liquid fruit pectin
Directions
  1. Place the blueberries in a food processor, and pulse until mostly smooth.
  2. Transfer the puréed blueberries to a sauce pot over medium-high heat. Add the sugar, lemon juice, and ground cinnamon, and bring to a boil.
  3. Stir the pectin into the blueberry mixture, and let boil for 1 minute, stirring constantly.
  4. Remove from heat, and skim off any foam before transferring to tempered glass jars. Let set, unrefrigerated, for 24–48 hours, or until firm. Once set, store refrigerated for up to 3 weeks.
  5. If you would like to preserve this jam for longer-term storage (only recommended for people experienced with canning), you need to work with it while it is still hot. Spoon the hot jam into sterilized jars, leaving a ¼ inch of space at the top of each jar. Tap jars on the counter to remove air bubbles, clean the rims, and secure the lids. Process for 10 minutes in a boiling-water canner.
Perfect Portion Blueberry Cinnamon Jam

HELPFUL TIP: You can find liquid pectin in the baking aisle of most grocery stores and near the empty canning jars in the kitchen supplies of most big-box retailers.
Serving size: 3 tbsp Calories: 100

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Fresh Guacamole

Avocados are known to be an expensive, temperamental fruit, so it’s no wonder that store-bought guacamole is often loaded with fillers and preservatives to bulk it up and prolong the shelf life. Yet the one thing they don’t seem to bulk up guacamole products with is flavor! We vastly prefer homemade! The best time to make guacamole is when avocados go on sale, as they’re not only less expensive, but they’re typically at their peak as well.

Fresh Guacamole
 
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Recipe type: Entertaining
Makes: 3 Dip or 6 Topping portions
Ingredients
  • 2 medium Haas avocados, halved and pitted
  • Juice of ½ lime
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons minced red onion
  • 1 tablespoon seeded and minced jalapeño
  • ¼ teaspoon salt
Directions
  1. Use a large spoon to scoop the avocado out of the peel, then roughly chop.
  2. Place the chopped avocado in a medium-size mixing bowl, and toss with lime juice.
  3. Use a heavy fork or potato masher to mash the avocado until creamy and mostly smooth.
  4. Stir in the remaining ingredients. Serve immediately, or cover tightly and refrigerate for 1 hour to let the flavors combine.
Perfect Portion Fresh Guacamole

HELPFUL TIP: A ripe Haas avocado has brown skin, is slightly soft to the touch, and reveals green when the short stem on the top is pulled out. Hard avocados should be ripened at room temperature. Ripe avocados can be kept in the fridge for 2–3 days before using.
Serving size: ¼ cup Calories: 100

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Chicken, Broccoli & Rice Casserole

This crowd-pleasing recipe has it all, vegetables, protein, some rice, and rich cheese flavor. We opt for lean white meat but infuse rich chicken flavor throughout by simmering the rice in the chicken broth.

Chicken, Broccoli & Rice Casserole
 
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Recipe type: Casseroles & One-Pot Meals
Makes: 10 Lunch or 8 Dinner portions
Ingredients
  • Nonstick cooking spray
  • 3 cups chicken broth
  • 1 ½ cups uncooked white rice
  • 1 tablespoon butter
  • 1 ½ pounds chicken tenderloins, chopped
  • ½ cup diced yellow onion
  • 3 tablespoons all-purpose flour
  • 3 cups 2% milk
  • ½ teaspoon salt
  • ¼ teaspoon white pepper
  • ¼ teaspoon onion powder
  • 1 (16-ounce) bag frozen broccoli florets, thawed
  • 1 ½ cups shredded sharp Cheddar cheese, divided
Directions
  1. Preheat the oven to 350°F, and spray a 13 x 9-inch baking dish with nonstick cooking spray.
  2. In a medium-size sauce pot, bring the chicken broth to a boil. Add the rice, cover, and reduce heat to low. Let simmer for 15–20 minutes, just until all the water has been absorbed. Remove from heat and let cool for 5 minutes before fluffing with a fork.
  3. Melt the butter in a large stockpot over medium-high heat.
  4. Add the chicken to the pot, and sauté for 5 minutes, browning well on all sides. Add the diced onion to the pot, and sauté for an additional 2 minutes.
  5. Stir the flour into the pot, coating the chicken and onions, and let cook for 1 minute.
  6. Stir the milk, salt, white pepper, and onion powder into the pot, and bring to a simmer. Reduce heat to low, and let simmer for 2 minutes.
  7. Remove the pot from the heat, and stir in the broccoli, 1 cup Cheddar cheese, and cooked rice. Transfer to the prepared baking dish, and top with the remaining ½ cup of cheese.
  8. Bake for 25–30 minutes, or until cheese has melted and sauce is bubbly hot. Let cool for 7 minutes before serving. For 100 calorie portions, slice into 32 sections by cutting 4 rows by 8 rows.
Perfect Portion Chicken, Broccoli & Rice Casserole
Serving size: 1/32 casserole Calories: 100

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Ratatouille & Sausage Bake

While ratatouille is traditionally stewed on the stove, this recipe roasts the medley of fresh vegetables for an even more robust flavor. Adding Italian chicken sausage to the dish makes this a complete entrée that you can pair with steamed white rice (100 calories per ½ cup) or brown rice (110 calories per ½ cup) for a complete meal.

Ratatouille & Sausage Bake
 
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Recipe type: Casseroles & One-Pot Meals
Makes: 4 Lunch or 3 Dinner portions
Ingredients
  • 4 links fully cooked Italian chicken sausage, sliced (see tip)
  • 1 medium eggplant (unpeeled), chopped
  • 2 zucchini, chopped
  • 2 yellow squash, chopped
  • 1 red onion, chopped
  • 1 red bell pepper, chopped
  • 1 (14.5-ounce) can diced tomatoes, drained
  • 2 tablespoons tomato paste
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon minced garlic
  • 2 teaspoons sugar
  • 2 teaspoons Italian seasoning
  • 1 teaspoon salt
  • ¾ teaspoon pepper
Directions
  1. Preheat the oven to 375°F.
  2. Place all the ingredients in a very large mixing bowl, and toss to combine.
  3. Transfer the combined ingredients to a 13 x 9-inch baking dish, and spread to even out the top. It is alright if the baking dish is nearly overflowing, as the vegetables will cook down.
  4. Bake, uncovered, for 1 hour. Serve immediately (though this tastes even better when reheated the next day). For 100 calorie portions, slice casserole into 12 sections by cutting 3 rows by 4 rows.
Perfect Portion Ratatouille Sausage Bake

HELPFUL TIP: The chicken sausage used in this recipe is the fully cooked variety that they sell near the hot dogs. Al Fresco® brand “Sweet Italian Chicken Sausage” is recommended and used in the nutritional information, though you can use any brand and flavor.
Serving size: 1/12 Ratatouille & Sausage Bake Calories: 100

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Lemon & Garlic Broccoli Sauté

Whether you prepare this ultra-simple side dish from fresh or frozen broccoli (directions are provided for either choice), you are sure to produce a nutritious addition to any meal. While you’ll get a good amount of vitamin C from the lemon in this recipe, surprisingly, broccoli actually contains more vitamin C than citrus!

5.0 from 1 reviews
Lemon & Garlic Broccoli Sauté
 
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Recipe type: Sides
Makes: 4 Side dish portions
Ingredients
  • 16 ounces broccoli florets, fresh or frozen
  • 2 tablespoons butter
  • 2 teaspoons minced garlic
  • Juice of ½ lemon
  • 2 teaspoons lemon zest
  • 1 teaspoon light brown sugar
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 2 tablespoons diced pimentos
Directions
  1. If using fresh broccoli florets, place a pot of water over high heat, and bring to a boil.
  2. Boil the fresh broccoli for 4 minutes. Drain and rinse under cold water. If using frozen broccoli florets, cover, and microwave for 1–2 minutes, just until thawed.
  3. Melt the butter in a large skillet over medium-high heat. Add the prepared broccoli florets, minced garlic, lemon juice, lemon zest, brown sugar, salt, and pepper, and sauté for 5 minutes, stirring only occasionally to let the broccoli brown slightly.
  4. Remove from heat and stir in diced pimentos before serving.
Perfect Portion Lemon and Garlic Broccoli Saute

HELPFUL TIP: Many stores sell fresh broccoli florets that you can microwave to steam right in the bag, allowing you to skip straight to step 3. Microwave for 90 seconds less than the package directions to ensure the broccoli doesn’t overcook as you sauté.
Serving size: ⅔ cup Calories: 100

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Oven-Fried Green Tomatoes

Fried green tomatoes are a southern staple made from firm, and somewhat tart, unripe tomatoes that cook up soft inside of a breading of flour and cornmeal. While the tomatoes in this recipe are actually baked, instead of fried, they still cook up crispy and golden brown. For the perfect dipping sauce, serve alongside our Buttermilk Ranch Dressing (see page 245).

Oven-Fried Green Tomatoes
 
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Recipe type: Entertaining
Makes: 16 Tomato slices or 8 Appetizer portions
Ingredients
  • Nonstick cooking spray
  • 4 medium green tomatoes
  • 2 large eggs
  • ½ cup buttermilk
  • 1 cup all-purpose flour
  • ½ cup cornmeal
  • ½ teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon garlic powder
Directions
  1. Preheat the oven to 400°F, and spray a sheet pan with nonstick cooking spray.
  2. Trim ends from the tomatoes, and discard. Slice each tomato into 4 thick slices.
  3. In a wide bowl, whisk the eggs and buttermilk until well combined.
  4. In a second wide bowl, combine the flour, cornmeal, onion powder, salt, pepper, and garlic powder.
  5. Dip each slice of tomato into the flour mixture, then the egg mixture, and then back into the flour mixture to fully coat before placing on the prepared sheet pan.
  6. Bake for 12 minutes before flipping the breaded tomatoes. Bake for an additional 10–13 minutes, or until the breaded tomatoes are crisp and lightly browned. If desired, sprinkle lightly with additional salt as soon as you remove them from the oven.
Perfect Portion Oven-Fried Green Tomatoes

HELPFUL TIP: If you can’t find green tomatoes, this recipe can also be prepared with 1 large zucchini cut at a slight angle to make ½-inch-thick ovals. This reduces the calories to 95 calories per two breaded zucchini slices.
Serving size: 2 Fried Green Tomatoes Calories: 100

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Pulled Pork

Bob’s Farm to Table: Our Pulled Pork is made using lean pork tenderloin rather than the high-calorie pork shoulder or butt roasts used in most other recipes. We found that a gentle, lengthy cook in a slow cooker made the already tender tenderloin fall right apart, just like a barbecued fattier cut of meat would. Once the meat is pulled and tossed with sauce, you’d be hard-pressed to ever tell the difference. Serve as is over rice, or on slider or sandwich buns.

Pulled Pork
 
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Recipe type: Everyday Meals
Makes: 16 Slider or 8 Sandwich portions
Ingredients
  • 1 tablespoon butter
  • 1 large yellow onion, diced
  • 2 teaspoons minced garlic
  • 1 teaspoon paprika
  • 2 pounds pork tenderloin
  • Salt and pepper
  • 1 cup beef broth
  • 1 batch Blue Ribbon Barbecue Sauce (see page 248)
Directions
  1. Place the butter in a large skillet over medium-high heat, and cook until melted.
  2. Add the onion, garlic, and paprika to the skillet and sauté for 3–4 minutes, just until the onions begin to cook down. Transfer the cooked onions to a slow cooker.
  3. Lightly season the pork tenderloin with salt and pepper, and place in the skillet, browning on all sides before transferring to the slow cooker.
  4. Pour the beef broth into the slow cooker, set the cooker to low, cover, and let cook for 8 hours.
  5. Drain the liquid from the slow cooker, and use 2 forks to shred the pork tenderloin. When you pour the liquid from the slow cooker, it is best to use a mesh strainer, saving any bits of meat and onion to add back to the pork.
  6. Fold the Blue Ribbon Barbecue Sauce into the shredded pork, set the slow cooker to high, and cook for 30 additional minutes before serving.
Perfect Portion Pulled Pork

HELPFUL TIP: When you drain the liquid from the slow cooker, it is best to use a mesh strainer to remove the most liquid while saving any bits of meat and onion to add back to the pork.
Serving size: ⅓ cup Calories: 100

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Raspberry Vinaigrette

Mona’s Family Favorites: I love making fresh homemade salad dressings. They really add extra flavor, and everyone always notices and wants the recipe. So, here it is! My vinaigrette of fresh raspberries, honey, rosemary, and a hint of Dijon mustard is a refreshing way to dress up a spinach or mixed greens salad. A great vinaigrette is all about balancing the rich oil with the tangy vinegar. Red wine vinegar enhances the fruity and sweet notes of the raspberries. Plus, puréeing raspberries into the vinaigrette adds just enough sweetness. We hit the nail on the head. You’ll be sharing this recipe!

Raspberry Vinaigrette
 
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Recipe type: Dressings, Sauces & jams
Makes: 6 Dressing portions
Ingredients
  • 1 cup fresh raspberries
  • 3 tablespoons red wine vinegar
  • 2 teaspoons honey
  • 1 teaspoon Dijon mustard
  • ¼ teaspoon dried rosemary
  • ¼ teaspoon salt
  • ¼ cup extra virgin olive oil
Directions
  1. Add all the ingredients, except the olive oil, to a food processor, and pulse in short bursts for 2 minutes to fully purée the raspberries and create a thick dressing.
  2. Add the olive oil to the food processor, a little at a time, processing on low speed to mix it into the dressing. Serve immediately, or refrigerate until ready to use. Store covered and refrigerated for up to 1 week. Stir or shake before serving.
Perfect Portion Raspberry Vinaigrette

HELPFUL TIP: Slowly adding the olive oil helps to “emulsify” the dressing by combining the oil with the other ingredients without the water (from the raspberries) and oil separating. If your food processor does not have an opening to drizzle the oil in as it operates, simply transfer to a mixing bowl and whisk the olive oil in by hand.
Serving size: 3 tbsp Calories: 100

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