Saturday, August 28, 2010

Cooks Corner Recipe: Un-Fried Chicken

 12265616115QE4uT     Dear Readers:  I absolutely love this recipe.  If you like or even love chicken, I think that perhaps, you might even love this chicken recipe, too.  I am interested to know how you liked this recipe; give it a try and please let me know!  One of Oprah’s Cooks’, Rosie Daley, describes the secret to the success of this recipe is to make sure that both the chicken and the yogurt are very cold (hence, soaking the chicken in the ice water.)  The preliminary soaking will help the breading adhere and produce a crisp coating, much like that of fried chicken.  If, you’re serving the chicken on a platter, rather than on individual dinner plates, it looks great on a bed of flowing kale or lettuce. Enjoy healthy nutrition!


  1. Light cooking spray
  2. 6 chicken drumsticks, skin removed
  3. 3 whole chicken breasts, halved and skin removed
  4. 3 1/2 cups cups ice water
  5. 1 cup plain nonfat yogurt


  1. 1 cup dried Italian bread crumbs
  2. 1 cup all-purpose flour
  3. 1 Tablespoon Old Bay Seasoning
  4. 1/2 teaspoon garlic powder
  5. 1/2 teaspoon Creole seasoning
  6. 1/8 or pinch of black pepper
  7. 18 or dash cayenne pepper
  8. 1/2 teaspoon dried thyme
  9. 1/2 teaspoon dried basil
  10. 1/2 teaspoon dried oregano


  • Coat a baking sheet with 3 sprays of vegetable oil.
  • Put the chicken in a large bowl with the ice water.  Put the yogurt into a medium bowl.  Set both bowls aside.
  • Toss all the breading ingredients into a  large, tightly-sealing plastic bag.  Seal and shake well to mix.
  • Remove 2 pieces of chicken from the ice water.  Roll each piece in the yogurt.  Put the chicken into the plastic bag, reseal, and shake to coat thoroughly.  Transfer the breaded chicken to the prepared baking sheet.  Repeat the process until all 12 pieces are breaded.  Spray the chicken lightly with the vegetable oil.
  • Place the baking sheet on the bottom shelf of the oven and bake for 1 hour, turning the pieces every 20 minutes to allow even browning.
  • Serve hot or at room temperature.

Source: In The Kitchen With Rosie, Oprah’s Favorite Recipes, © Rosie Daley 1994.

Saturday, August 21, 2010

Cooks Corner Recipe: Pumpkin Bars


For Gina: (The Candid RD)

When I think of pumpkin, I think of my friend and fellow colleague, Gina-- The Candid RD.  She absolutely loves pumpkin and I dedicated this blog post to her, today.  Eating homemade is a wonderful thing and this recipe is so delicious that I want to share it with you.  It’s great for people of all ages and so yummy, too. 

Servings: 25 (1 bar each)

Carbs per serving: 11g

Prep: 25 minutes

Bake: 12 minutes

Oven: 350 degrees


  1. 1/2 cup vegetable oil spread, softened
  2. 1/2 cup packed brown sugar*
  3. 1/2 teaspoon baking soda
  4. 1/2 teaspoon of pumpkin pie spice
  5. 1/3 cup canned pumpkin
  6. 1/4 cup refrigerated or frozen egg product, thawed or 1 egg
  7. 1 1/2 cups flour
  8. 1/2 of an 8 oz package reduced-fat cream cheese, softened (Neufchatel)
  9. 1 cup frozen light whipped dessert topping, thawed


  • Preheat oven to 350. Grease and lightly flour a 9x9x2 baking pan.  Set aside.
  • In a large bowl, combine vegetable oil spread, brown sugar, baking soda and pumpkin pie spice; beat with an electric mixer on medium speed until well-mixed.  Beat in pumpkin and egg.  Beat in as much of the flour as you can.  Stir in any remaining flour.
  • Spread dough into prepared pan.  Bake 12 to 15 minutes or until a wooden toothpick inserted near the center comes out clean.  Cool in pan on a wire rack 10 minutes.  Remove from pan; cool completely on wire rack.
  • Meanwhile, for frosting:  In a bowl, beat cream cheese on medium speed until smooth.  Beat in half of the dessert topping.  Fold in remaining dessert topping.  Spread over cooled pumpkin layer.  If desired, sprinkle with freshly grated nutmeg.  Cut into bars. Store, covered, in the refrigerator up to 3 days.

* Sugar Substitutes:  We do not recommend sugar substitutes for this recipe.

Source:BHG Diabetic Living Issue September 21 2010

Per serving:

90 cal, 4 g total fat (2g sat fat) 3 mg chol; 75mg sodium; 11gcarb; 0g fiber;1 g pro; Exchanges: 1 carb; 0.5fat; Carb Choices:  1

Tuesday, August 17, 2010

PLAN: Ban toys in unhealthy kids meals


San Francisco proposal would cut salt, calories

Bruce Horovitz of USA Today explains that a serious move is afoot to force fast-food giants to make kids meals more nutritionally viable if they want to sell them with kid-luring toys.

In San Francisco, newly proposed legislation would ban toys from most kids meals sold at McDonald’s, Burger King and other chains unless the meals meet more stringent calorie and sodium limits. The legislation also would require fruit or veggies in each meal.

The $179 billion fast-food industry is watching with intense interest – aware that menu-labeling requirements that started locally in New York City several years ago have since been copied regionally and will become federal law in 2014 under the health care act.

Kids meals rank among fast food’s big sales catalysts. Although kids meal sales are declining – because budget-minded parents sometimes opt for dollar menu items instead –the industry sold about $5.5 billion worth last year, researcher NPD Group reports.

Nothing gets kids more excited about eating out than a kids meal with about eating out than a kids meal with a toy. That’s what 36% of kids under age 6 say they like best about eating out NPD reports. That compares with 16% who like the food best.

“Companies know it doesn’t work to advertise food to kids – they want the toy,” says Michael Jacobson, executive director of the consumer group Center of Science in the Public Interest.

For each kid who buys a kids meal, there’s typically at least one parent – there’s typically at least one parent –and often siblings – who make more profitable purchases, says Ron Paul, president of researcher Technomic.

San Francisco now emerges as the biggest city to place a stake in the ground linking kid’s meal toys and nutrition. Several months ago, Santa Clara County, just south of San Francisco, became the first local government to enact such a law, but it applies to a tiny number of restaurants. In San Francisco, it could affect hundreds.

“There’s no fundamental conflict between a healthy meal and a happy meal” says Rajiv Bhatia, environmental health director for San Francisco.

He says chains could easily confirm by making relatively small changes in ingredients or portion size, reducing the number of French fries, or replacing fries with veggies, fruit or salad. Officials at McDonald’s and Burger King declined to comment.

“This is just another example of San Francisco taking a bad idea and making it worse,” says Daniel Conway, spokesman for the California Restaurant Association. “This ordinance will put restaurant employees in the position of playing food police.”

Source: Bruce Horovitz, USA Today

Saturday, August 14, 2010




Servings: 12 (about 3/4 cup each)

Carbs per serving: 21g

Prep: 45 Minutes

Bake: 50 Minutes

Stand: 10 Minutes

Oven:  350 degrees.



  1. 9 dried whole grain lasagna noodles
  2. 1 medium leek, chopped (about 1/2 cup)
  3. 3 medium zucchini, thinly sliced
  4. 2 cups sliced fresh mushrooms
  5. 3/4 cup bottled roasted red sweet peppers, drained and cut into bite-size strips
  6. 1/4 cup chopped fresh basil.
  7. 1 24 -oz. carton fat-free cottage cheese (scant 3 cups)
  8. 2 eggs
  9. 2 cloves garlic minced
  10. 1-10 oz package frozen chopped spinach, thawed and well-drained
  11. 1 cup shredded reduced-fat mozzarella cheese (4 ounces)
  12. nonfat cooking spray
  13. black pepper


  • Cook lasagna noodles according to package directions.  Preheat oven to 250 degrees.  Lightly coat a 3-quart rectangular baking dish with nonstick cooking spray; set aside.


  • Lightly coat a large skillet with nonstick cooking spray.  Cook leeks and over-medium heat 4 minutes or until just tender.  Stir in sliced zucchini, mushrooms, and roasted peppers.  Cook and stir 8 to 10 minutes or until vegetables are tender.  Remover from heat and stir in chopped basil.


  • Meanwhile, in a food processor or blender, combine cottage cheese, eggs, and garlic.  Cover and process or blend until smooth.  Stir in spinach.


  • Layer 3 lasagna noodles in bottom of the prepared baking dish and top with half of the zucchini mixture.  Spread one-third of the cottage cheese mixture on top.  Repeat layers.   Top with noodles.  Spread remaining cottage mixture on top and sprinkle with mozzarella cheese.  Spray a piece of foil with nonstick cooking spray and place over the cheese.  Bake 45 minutes; uncover and 5 minutes more.  Let stand 10 minutes before serving.


  • Sprinkle with 1/4 teaspoon black pepper to serve.  If desired, garnish with shredded fresh basil.


Enjoy and thank you for reading!

Anthony :)


Source:BHG Diabetic Living Issue September 21 2010

Per Serving: 163 Cal, 3g total fat; 1 g sat fat; 43 mg chol; 292 mg sodium; 21g carb;4g fiber;14g protien; Exchanges: 1 vegetable,1 starch, 1 lean meat. Carb Choice=1.5

Sunday, August 8, 2010

Cooks Corner: 4-Bean Salad


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This recipe is a great way to add fiber, complex carbohydrates, and protein to your day.  Enjoy it on its own, as a nutrient-rich side dish or as a complement to a green salad.  It can also be served over grilled salmon or tuna steaks with fresh lime wedges, if desired.

Add 1 avocado, cubed for a tasty salsa.  This salad will hold in the refrigerator for up to 5 days.



  • 1 Cup shelled frozen edamame (soybeans)
  • 2 T minced red or sweet yellow onion
  • 1 cup canned kidney beans, rinsed and drained
  • 1 cup canned navy beans or other small white beans, rinsed and drained
  • 1 cup canned black beans, rinsed and drained
  • 1/2 cup roasted red peppers or 1/2 cup fresh red pepper, julienned
  • 1 tsp. minced fresh garlic (1-2 cloves) or 1/4 tsp. of garlic powder
  • 1/4 tsp. Sriracha or other hot sauce of choice
  • 3 T brown rice vinegar
  • 1 T safflower oil


  1. Prepare edamame according to package directions, and drain.    Combine hot edamame and onion in a 1 1.2 quart mixing bowl to soften onion.
  2. Add kidney beans and remaining ingredients; stir until will blended.  Serve immediately or chill until ready to serve.   Yield about 4 Cups or 8-1/2 cup servings (serving size: 1/2 cup)

Nutrition Information

Per 1/2 cup Serving:  Calories 140; Carbohydrate 21g;Protein 8g; Fat 3.5g; Fiber 6g; Sodium 180mg

Source:  Alexa Hart Bosshardt, RD, LD/N . TASTINGS Newsletter -FCP DPG American Dietetic Association Summer 2010.

Sunday, August 1, 2010

Recipe: Summer Cucumber Salad


Cucumber Salad


“Cucumber Salad is great because you make it ahead, and it can sit (in the refrigerator) for several day,” says Stacy Gould from Whole in the Wall Restaurant.  “It just gets better.”

Toss together 3 cups of thinly sliced cucumbers, 1 finely chopped onion, 1/4 cup of fresh lemon juice, a tablespoon of sugar, 1/4 teaspoon of black pepper and the secret ingredient:  1/4 cup of dill.  Chill and serve.


Source:  Stacy Gould, Whole in the Wall Restaurant

What’s your favorite, most nutritious salad topper?