Healthier Mashed Potatoes

You must have mashed potatoes and gravy for Thanksgivings in July. But what about the diet? Inspired by a Cooks Illustrated recipe for “Lighter Mashed Potatoes” but simplified. About 200 calories per serving with only 2 gms. of fat so really a healthy side.


Results:

A 4 only because it is only mashed potatoes. Otherwise a potential 5.

Notes: I used Yukon Gold potatoes but any would do.

Tools: Hand mixer

Ingredients: (for three servings)
3 Medium potatoes pealed and cut into approximately 1 inch pieces
1 t butter
2 T low fat sour cream
1/4 to 1/3 cup skim milk
salt and pepper (keep it light)

Instructions:

1) Peal and cut potatoes. Place in medium sauce pan.

2) Add enough water cover potatoes by 1 inch and add 1 teaspoon table salt.
3) Bring to boil an high and then decrease to simmer and partly cover. Cook until fork tender. About 18-20 minutes.

4) Drain water, add butter, sour cream and about 1/4 cup milk. Mix on low with hand held electric mixer. Add a bit more milk as needed to get desire consistency. Also salt and pepper to taste. Go light on the salt.
5) Serve hot.

Healthier Mashed Potatoes
by July 30, 2010

Inspired by a Cooks Illustrated recipe for “Lighter Mashed Potatoes” but simplified. About 200 calories per serving with only 2 gms. of fat so really a healthy side.
Ingredients

3 Medium potatoes pealed and cut into approximately 1 inch pieces1 t butter2 T low fat sour cream1/4 to 1/3 cup skim milk salt and pepper (keep it light)

Instructions
1) Peal and cut potatoes. Place in medium sauce pan.2) Add enough water cover potatoes by 1 inch and add 1 teaspoon table salt. 3) Bring to boil an high and then decrease to simmer and partly cover. Cook until fork tender. About 18-20 minutes.4) Drain water, add butter, sour cream and about 1/4 cup milk. Mix on low with hand held electric mixer. Add a bit more milk as needed to get desire consistency. Also salt and pepper to taste. Go light on the salt.5) Serve hot.
Details

Prep time: Cook time: Total time: Yield: 3 servings

Updated

April 24, 2011

Kid Can Make Grilled Pizzas – A KISS Recipe

It’s ideal for a kid pizza party. Kids love pizza but they’re way picky about what is on them plus they like to help… if you call it that.  Well get the camera ready for pictures. Less than 30 minutes from start to eating. And oh so simple and good to boot.


The concept is simple. Use tortillas for the crust. Brush with oil on both sides and brown one side just enough to seal it. Flip. Let the kids do the toppings, then back on the grill for about 5 minutes until done.

A few notes:
1) All toppings must be cooked until safe and if you want something crispy, cook it to that point before topping.
2) Cheese will melt but not brown. You will burn the tortilla if you try to cook to that point. But cheese could be put on first like Chicago pizza.

Rating:

Timing: 25 minutes for me including browning meat… Let’s say 30 minutes with little hands helping.


Tools: Very clean grill, a pizza peal or cookie sheet with no edge.

Ingredients:

Tortillas ( I used whole wheat which are a little thicker but size and type your choice)
Olive oil
Pizza sauce ( I used jar since only a little is needed)
Toppings your choice: Mine are 1/2 lb Italian sausage, 20 pieces pepperoni, 1/2 chopped green pepper, 1/2 small onion chopped, and about 1 cup mozzarella cheese shredded

Instructions:

1) Preheat grill on high for about 10 minutes. Clean well and be sure to oil well.

2) While preheating, prep all toppings cleaning and chopping veggies , cooking meats and crisping anything you want.

3) Brush both sides of tortillas and grill until there are grill marks. About 2 minutes.

4) Remove from grill and flip over. Put topping on side with grill marks. You can but them on in any order.

5) Grill until crust is well browned. If you topped with cheese, it will not be browned.

Suggestions for toppings:
Really what ever you or the little ones like. See my regular grill pizza for a great garlic chicken combo.

Kid Can Make Grilled Pizzas
by July 28, 2010

It’s ideal for a kid pizza party. Kids love pizza but they’re way picky about what is on them plus they like to help… if you call it that. Well get the camera ready for pictures. Less than 30 minutes from start to eating. And oh so simple and good to boot.

The concept is simple. Use tortillas for the crust. Brush with oil on both sides and brown one side just enough to seal it. Flip. Let the kids do the toppings, then back on the grill for about 5 minutes until done.

A few notes:
1) All toppings must be cooked until safe and if you want something crispy, cook it to that point before topping.
2) Cheese will melt but not brown. You will burn the tortilla if you try to cook to that point. But cheese could be put on first like Chicago pizza.
Timing: 25 minutes for me including browning meat… Let’s say 30 minutes with little hands helping.

Ingredients

2 Tortillas ( I used whole wheat which are a little thicker but size and type your choice) Pizza sauce ( I used jar since only a little is needed) Toppings your choice: Mine are 1/2 lb Italian sausage, 20 pieces pepperoni, 1/2 chopped green pepper, 1/2 small onion chopped, and about 1 cup mozzarella cheese shredded

Instructions
1) Preheat grill on high for about 10 minutes. Clean well and be sure to oil well.2) While preheating, prep all toppings cleaning and chopping veggies , cooking meats and crisping anything you want.3) Brush both sides of tortillas and grill until there are grill marks. About 2 minutes.4) Remove from grill and flip over. Put topping on side with grill marks. You can but them on in any order.5) Grill until crust is well browned. If you topped with cheese, it will not be browned.
Details

Prep time: Cook time: Total time: Yield: 2 servings

Updated

April 24, 2011

Healthy Quick Lemon Garlic Marinade Grilled Chicken

While I love my usual lemon-garlic chicken but the 6 tablespoons of butter is not your basic healthy recipe. So some substitutions and changes and we have a much heart heather and I’m sure lower caloric recipe.


Rating:

Time: 45 minutes total. 5 minutes prep. 10 minutes marinading and 30 minutes cooking.

Notes: I scored the smooth side of the breasts.While I rated this a bit lower than the butter saturated one, It is still excellent without the guilt.

Tools: Clean grill

Ingredients:
3 Skinless boneless chicken breasts
1/2 cup Extra Virgin Olive Oil
1/2 cup ReaLemon juice
2 T pre-minced
garlic (sub 6-8 cloves crushed garlic)
2 t Lowery’s Seasoning salt
1/2
t black pepper

Instructions:

1)
Trim chicken breasts. Lightly score (about 1/8 inch deep) across grain
every 1/2 inch on the smooth side of the breast.

2) In a medium
size  sauce pan, heat olive oil over medium high heat. Add garlic and bloom
for 1 minute. Add spices and ReaLemon. Mix well and simmer over low
heat for 2 minutes. Remove from heat. Add chicken breast smooth size
down, stir well and be sure breast are covered with liquid.
3) Now
preheat grill for 10 minutes on high, clean well and oil.

4)
Place breasts over high direct heat for 5-6 minutes per side. On third
and forth flip re-baste the breast with the marinade and turn heat down
to medium.
5) Continue to cook until internal temp of 165. (about
30 minutes total cooking time)
6) Let rest for 5-10 minutes prior
to serving.



Healthy Quick Lemon Garlic Marinade Grilled Chicken
by July 26, 2010

While I love my usual lemon-garlic chicken but the 6 tablespoons of butter is not your basic healthy recipe. So some substitutions and changes and we have a much heart heather and I’m sure lower caloric recipe.
Ingredients

3 Skinless boneless chicken breasts1/2 cup Extra Virgin Olive Oil1/2 cup ReaLemon juice2 T pre-minced garlic (sub 6-8 cloves crushed garlic)2 t Lowery’s Seasoning salt1/2 t black pepper

Instructions
1) Trim chicken breasts. Lightly score (about 1/8 inch deep) across grain every 1/2 inch on the smooth side of the breast.
2) In a medium size sauce pan, heat olive oil over medium high heat. Add garlic and bloom for 1 minute. Add spices and ReaLemon. Mix well and simmer over low heat for 2 minutes. Remove from heat. Add chicken breast smooth size down, stir well and be sure breast are covered with liquid.
3) Now preheat grill for 10 minutes on high, clean well and oil.
4) Place breasts over high direct heat for 5-6 minutes per side. On third and forth flip re-baste the breast with the marinade and turn heat down to medium.
5) Continue to cook until internal temp of 165. (about 30 minutes total cooking time)6) Let rest for 5-10 minutes prior to serving.
Details

Prep time: Cook time: Total time: Yield: 3 servings

Updated

April 24, 2011

Grilled Paprika-Garlic Bone-in Skin-on (Split) Chicken Breast for Two

Grilled Paprika-Garlic  Bone-in Skin-on (Split) Chicken Breast for Two from 101 Cookng For Two

What to do with those bone-in skin-on chicken breast (AKA split chicken breast)? I usually buy then with no specific plans. Then I end up freezing all or some of them. So I set out to change that.

What I wanted to do:
1) I wanted a KISS (keep it simple stupid) recipe. As little fuss as possible so no rub that has 8 or 9 components. Check.
2) Quick. I want to start the gas grill to preheat and then do the prep and start grilling. No brining. No 2 hours in the frig after the rub. Check.
3) Truly a “For Two” recipe. I’m not cooking for left overs because it is so simple I won’t mine doing it over and over. Check.
4) Use common kitchen components and a scalable recipe you can use for the family. Check.
5) Lastly, I wanted skin that was crispy and had great taste. Check.

Results:

Excellent and extremely easy to do.
Time: 40 to 45 minutes from starting the grill to serving.

Notes: I smoked with wood chips and I think it added some good taste. You can use an aluminum pan for chips if you have no other method. Skip  it if you want but you will miss some flavor but should still be great.
When I first did this recipe 3-4 days ago, I had some Memphis BBQ sauce that was wonderful on this. Today I was out and we picked the bones clean, just a wonderful taste that “stands on it’s own”. PS The Alabama sauce would also be great here.

Tools: Clean gas grill and a smoking method if you want.

Ingredients:

2 Split chicken breast bone in with skin
1 large hand full of smoking chips (optional)

Rub
1 t each of salt, paprika, poultry seasoning, garlic powder
1/2 t pepper

Instructions:

1) Fire up the grill on high and add chips to pan if smoking. When chips start to smoke (or about 10 minutes), clean grates, oil  and decrease heat to medium.

2) While grill is heating. Trim chicken breasts by removing any trim-able fat and excess skin. Cut in half with a sharp large knife.

3) Mix rub in a small bowl and apply to all sides of the breasts. Don’t forget the cut edge.

4) Grill skin side down initially for about 8 minutes. Then flip about and grill until internal temp of 165, flipping occasionally.

Grilled Paprika-Garlic Bone-in Skin-on (Split) Chicken Breast for Two
by July 23, 2010

What to do with those bone in split chicken breasts? I usually buy then with no specific plans. Then I end up freezing all or some of them. So I set out to change that. What I wanted to do: 1) I wanted a KISS (keep it simple stupid) recipe. As little fuss as possible so no rub that has 8 or 9 components. Check. 2) Quick. I want to start the gas grill to preheat and then do the prep and start grilling. No brining. No 2 hours in the frig after the rub. Check. 3) Truly a “For Two” recipe. I’m not cooking for left overs because it is so simple I won’t mine doing it over and over. Check. 4) Use common kitchen components and a scalable recipe you can use for the family. Check. 5) Lastly, I wanted skin that was crispy and had great taste. Check.
Ingredients

2 bone-in skin-on chicken breast (AKA split chicken breast)1 large hand full smoking chips (optional) Rub1 t salt1 t paprika1 t poultry seasoning1 t garlic powder1/2 t pepper

Instructions
1) Fire up the grill on high and add chips to pan if smoking. When chips start to smoke (or about 10 minutes), clean grates, oil and decrease heat to medium.2) While grill is heating. Trim chicken breasts by removing any trim-able fat and excess skin. Cut in half with a sharp large knife3) Mix rub in a small bowl and apply to all sides of the breasts. Don’t forget the cut edge.4) Grill skin side down initially for about 8 minutes. Then flip about and grill until internal temp of 165, flipping occasionally.
Details

Prep time: Cook time: Total time: Yield: 2 servings

Updated

April 24, 2011