Worcestershire sauce

Name: Gazpacho
Total time: 20 min
Yield: 6
Ingredients: 4 cups low-sodium tomato juice, divided; 1/2 medium onion, peeled and coarsely chopped; 1 small green pepper, peeled, cored, seeded, and coarsely chopped; 1 small cucumber, peeled, pared, seeded, and coarsely chopped; 1/2 teaspoon Worcestershire sauce; 1 clove garlic, minced; 1 drop hot pepper sauce; 1/8 teaspoon cayenne pepper; 1/4 teaspoon ground black pepper; 2 tablespoons olive oil; 1 large tomato, finely diced; 2 tablespoons minced chives or scallion tops; 1 lemon, cut into 6 wedges

Gazpacho

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Gazpacho

Course

Main Dish

Cuisine

American

Prep Time

20 minutes

Servings

Ingredients

4 cups low-sodium tomato juice, divided
1/2 medium onion, peeled and coarsely chopped
1 small green pepper, peeled, cored, seeded, and coarsely chopped
1 small cucumber, peeled, pared, seeded, and coarsely chopped
1/2 teaspoon Worcestershire sauce
1 clove garlic, minced
1 drop hot pepper sauce
1/8 teaspoon cayenne pepper
1/4 teaspoon ground black pepper
2 tablespoons olive oil
1 large tomato, finely diced
2 tablespoons minced chives or scallion tops
1 lemon, cut into 6 wedges

Course

Main Dish

Cuisine

American

Prep Time

20 minutes

Servings

Ingredients

4 cups low-sodium tomato juice, divided
1/2 medium onion, peeled and coarsely chopped
1 small green pepper, peeled, cored, seeded, and coarsely chopped
1 small cucumber, peeled, pared, seeded, and coarsely chopped
1/2 teaspoon Worcestershire sauce
1 clove garlic, minced
1 drop hot pepper sauce
1/8 teaspoon cayenne pepper
1/4 teaspoon ground black pepper
2 tablespoons olive oil
1 large tomato, finely diced
2 tablespoons minced chives or scallion tops
1 lemon, cut into 6 wedges

Instructions

Put 2 cups of tomato juice and all other ingredients except diced tomato, chives, and lemon wedges in a blender.
Puree.
Slowly add the remaining 2 cups of tomato juice to pureed mixture. Add diced tomato. Chill.
Serve icy cold in individual bowls garnished with chives and lemon wedges.

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Posted in Dinner, Lunch, Recipes

Crunchy Chicken Fingers With Tangy Dipping Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Crunchy Chicken Fingers With Tangy Dipping Sauce

Cuisine

American

Prep Time

10 minutes

Cook Time

12 minutes

Servings

Ingredients

1/2 teaspoon reduced-sodium crab seasoning (or substitute ¼ tsp paprika and ¼ tsp garlic powder for a sodium-free alternative)
1/4 teaspoon ground black pepper
1 tablespoon whole wheat flour
12 oz. boneless, skinless, chicken breast, cut into 12 strips
2 tablespoons fat-free (skim) milk
1 egg white (or substitute 2 Tbsp egg white substitute)
3 cups cornflake cereal, crushed

For sauce:

1/4 cup ketchup
1/4 cup 100 percent orange juice
1/4 cup balsamic vinegar
2 tablespoons honey
2 teaspoons deli mustard
1 teaspoon Worcestershire sauce

Cuisine

American

Prep Time

10 minutes

Cook Time

12 minutes

Servings

Ingredients

1/2 teaspoon reduced-sodium crab seasoning (or substitute ¼ tsp paprika and ¼ tsp garlic powder for a sodium-free alternative)
1/4 teaspoon ground black pepper
1 tablespoon whole wheat flour
12 oz. boneless, skinless, chicken breast, cut into 12 strips
2 tablespoons fat-free (skim) milk
1 egg white (or substitute 2 Tbsp egg white substitute)
3 cups cornflake cereal, crushed

For sauce:

1/4 cup ketchup
1/4 cup 100 percent orange juice
1/4 cup balsamic vinegar
2 tablespoons honey
2 teaspoons deli mustard
1 teaspoon Worcestershire sauce

Instructions

Preheat oven to 400 ºF.
Mix crab seasoning, pepper, and flour in a bowl.
Add chicken strips, and toss well to coat evenly.
Combine milk and egg white in a separate bowl, and mix well. Pour over seasoned chicken, and toss well.
Place crushed cornflakes in a separate bowl. Dip each chicken strip into the cornflakes, and coat well. Place strips on a nonstick baking sheet. (Discard any leftover cornflake mixture.)
Bake chicken strips for 10–12 minutes (to a minimum internal temperature of 165 ºF).
Meanwhile, prepare the sauce by combining all ingredients and mixing well.
Serve three chicken strips with ¼ cup dipping sauce.

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Posted in Dinner, Lunch, Recipes, Under 500 Calories

Broccoli and Cheese

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Broccoli and Cheese

Cuisine

American

Prep Time

15 minutes

Cook Time

15 minutes

Servings

Ingredients

6 cups fresh broccoli, rinsed and cut into bite-sized florets (or substitute 6 C frozen broccoli, thawed and warmed, and skip step 1)

For sauce:

1 cup fat-free evaporated milk
1 tablespoon cornstarch
1/2 cup shredded cheddar cheese
1/4 teaspoon Worcestershire sauce
1/4 teaspoon hot sauce
1 1 slice whole-wheat bread, diced and toasted (for croutons)*

Cuisine

American

Prep Time

15 minutes

Cook Time

15 minutes

Servings

Ingredients

6 cups fresh broccoli, rinsed and cut into bite-sized florets (or substitute 6 C frozen broccoli, thawed and warmed, and skip step 1)

For sauce:

1 cup fat-free evaporated milk
1 tablespoon cornstarch
1/2 cup shredded cheddar cheese
1/4 teaspoon Worcestershire sauce
1/4 teaspoon hot sauce
1 1 slice whole-wheat bread, diced and toasted (for croutons)*

Instructions

Bring a large pot of water to boil over high heat. Add fresh broccoli, and cook until easily pierced by a fork, about 7–10 minutes. Drain and set aside.
In a separate saucepan, combine evaporated milk and cornstarch. Slowly bring to a boil while stirring often.
When the milk comes to a boil, remove it from the heat and add the cheese. Continue to stir until the cheese is melted and evenly mixed.
Add the Worcestershire and hot sauces, and stir.
Pour cheese over hot broccoli.
Sprinkle whole-wheat croutons over broccoli and cheese mixture, and serve.

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Posted in Dinner, Lunch, Recipes, Under 500 Calories

Moo Moo’s Baked Meatballs

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

Moo Moo’s Baked Meatballs

Course

Main Dish

Cuisine

Italian

Servings

meatballs (4 servings)

Ingredients

2 pounds grass-fed, organic ground beef
2 large eggs
3/4 cups unsweetened, organic applesauce
1 medium-sized onion, finely chopped
3/4 cups panko breadcrumbs
1/4 cup flat-leaved parsley, chopped
1/4 cup fresh basil, chopped
1 teaspoon kosher salt
1/2 teaspoon black
1/2 cup unbleached all-purpose flour

Sauce:

2 cups 365 brand organic ketchup
1 teaspoon sweet Hungarian paprika
2 tablespoons Worcestershire sauce
1 tablespoon organic apple cider vinegar
1/2 teaspoon dry mustard, such as Colman’s
1 tablespoon organic brown sugar
zest of a lemon

Course

Main Dish

Cuisine

Italian

Servings

meatballs (4 servings)

Ingredients

2 pounds grass-fed, organic ground beef
2 large eggs
3/4 cups unsweetened, organic applesauce
1 medium-sized onion, finely chopped
3/4 cups panko breadcrumbs
1/4 cup flat-leaved parsley, chopped
1/4 cup fresh basil, chopped
1 teaspoon kosher salt
1/2 teaspoon black
1/2 cup unbleached all-purpose flour

Sauce:

2 cups 365 brand organic ketchup
1 teaspoon sweet Hungarian paprika
2 tablespoons Worcestershire sauce
1 tablespoon organic apple cider vinegar
1/2 teaspoon dry mustard, such as Colman’s
1 tablespoon organic brown sugar
zest of a lemon

Instructions

Beat the eggs slightly and mix in the rest of the ingredients, except for the flour.
Shape into meatballs, roll each one in the flour and place on a sided sheet pan.
Preheat the oven to 400 degrees while you prepare the sauce.

Sauce:

Mix all ingredients together and spoon over each meatball.
Bake for 35-40 minutes in 400 degree oven. Serve over buttered egg noodles.

Recipe Notes

http://lizthechef.com/2010/08/09/moo-moos-baked-meatballs/

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Posted in Dinner, Recipes