Herbed Chicken Parmesan

This lighter version of an Italian favorite loses some of the fat but none of the taste. I recommend rice-shaped orzo pasta with this saucy chicken entrée, but you can serve spaghetti or angel hair pasta instead.

Yield: 4 servings

Ingredients
• 1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
• 1/4 cup dry breadcrumbs
• 1 tablespoon minced fresh parsley
• 1/2 teaspoon dried basil
• 1/4 teaspoon salt, divided
• 1 large egg white, lightly beaten
• 1 pound chicken breast tenders
• 1 tablespoon butter
• 1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
• 2 teaspoons balsamic vinegar
• 1/4 teaspoon black pepper
• 1/3 cup (1 1/2 ounces) shredded provolone cheese


Preparation

Preheat broiler.
Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.


Nutritional Information

Calories: 308 (30% from fat)

Fat: 10.4g (sat 5.7g,mono 3g,poly 0.6g)

Protein: 35.9g

Carbohydrate: 16.2g

Fiber: 1.8g

Cholesterol: 88mg

Iron: 2.3mg

Sodium: 808mg

Calcium: 249mg

Sirloin Steak and Pasta Salad

Salt-free garlic-pepper seasons juicy steak. I recommend using sirloin, but using flank steak works great, too.


Yield: 4 servings (serving size: about 1 1/2 cups)
Ingredients
• 2 cups uncooked penne or mostaccioli (tube-shaped pasta)
• 1/4 pound green beans, trimmed
• 1 (3/4-pound) boneless sirloin steak, trimmed
• 1 tablespoon salt-free garlic-pepper blend (such as Spice Hunter)
• 1 1/2 cups thinly sliced red onion
• 1 1/2 cups thinly sliced red bell pepper
• 1/4 cup chopped fresh basil
• 3 tablespoons Dijon mustard
• 2 tablespoons balsamic vinegar
• 1 teaspoon extravirgin olive oil
• 1 teaspoon bottled minced garlic
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup (1 ounce) crumbled blue cheeseSodium:

Preparation
Preheat broiler.
While the broiler preheats, bring 3 quarts water to a boil in a large Dutch oven. Add pasta; cook 5 1/2 minutes. Add beans, and cook 3 minutes or until pasta is done. Drain and rinse with cold water. Drain well.
Sprinkle steak with the garlic-pepper blend. Place on a broiler pan; broil 3 inches from heat 10 minutes or until desired degree of doneness, turning after 5 minutes. Let stand 5 minutes. Cut steak diagonally across grain into thin slices.
Combine onion and next 8 ingredients (onion through black pepper) in a large bowl. Add pasta mixture and beef slices; toss well to coat. Sprinkle with cheese.

Nutritional Information
Calories: 437 (24% from fat)
Fat: 11.8g (sat 4.3g,mono 4.5g,poly 0.8g)
Protein: 29.4g
Carbohydrate: 54.4g
Fiber: 4.4g
Cholesterol: 54mg
Iron: 4.5mg
Sodium: 582mg
Calcium: 100mg

Baked Salmon with Dill

Yield: 4 servings (serving size: 1 fillet and 1 lemon wedge)


Ingredients
• 4 (6-ounce) salmon fillets (about 1 inch thick)
• Cooking spray
• 1 1/2 tablespoons finely chopped fresh dill
• 1/2 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper
• 4 lemon wedges


Preparation
Preheat oven to 350°.
Place fish on a baking sheet lightly coated with cooking spray; lightly coat fish with cooking spray. Sprinkle fish with dill, salt, and pepper. Bake at 350° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.


Nutritional Information
Calories: 263 (54% from fat)
Fat: 15.8g (sat 3.2g,mono 5.7g,poly 5.7g)
Protein: 28.2g
Carbohydrate: 0.1g
Fiber: 0.0g
Cholesterol: 80mg
Iron: 0.5mg
Sodium: 313mg
Calcium: 20mg

Black Chefs, White House

"It was Hercules who really began this long connection of presidents and African- American cooks," says Sharron Conrad, historian of African-American cuisine. She began researching this connection for her article The President's Kitchen: African American Cooks in the White House. Hercules, one of George Washington's slaves, came to be the chef of Washington's kitchen at Mt. Vernon and later in the nation's early capital in Philadelphia. Hercules, Cesar — names of Rome and antiquity were often bestowed upon slaves along with the last names of their owners.

Mahogany's Steakhouse

Mahogany’s of Omaha Nebraska is a very nice place to dine for special occasions. The employee's are courteous and the meals come in a timely fashion. The atmosphere is superb, very clean and quiet! If you appreciate fine dining, you must experience this place!

If you're ever in Portland Oregon and its seafood you want, stop by McCormick & Schmick's.

http://shop.mccormickandschmicks.com/

I didnt' know that my veggie, starch and protein class would be this fun!

This is southern hospitality at its finest!

Sausage Gumbo 

8 servings
Active Time: 30 minutes

Total Time:

 

Ingredients

• 12 ounces hot Italian turkey sausage links, removed from casings
• 2 teaspoons canola oil
• 1 large onion, diced
• 4 cloves garlic, minced
• 1 teaspoon Cajun seasoning
• 2 tablespoons all-purpose flour
• 4 cups chopped tomatoes
• 4 cups reduced-sodium chicken broth
• 2 1/2 cups frozen chopped okra
• 3/4 cup instant brown rice
• 1 bunch scallions, trimmed and sliced (optional)

Preparation

1. Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.
2. Return the pan to medium-high heat and add oil. Add onion and cook, stirring often, until translucent, about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, until fragrant, about 30 seconds. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes. Stir in broth, cover, increase heat to high and bring to a boil.
3. Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer. Cook until the okra is heated through and the rice is tender, about 10 minutes. Serve sprinkled with sliced scallions, if using.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

• Ingredient Note: Cajun seasoning is a spice blend that usually includes cayenne and black pepper, salt, thyme, garlic and onion powder and paprika. Look for it in the spice section of the supermarket.

Nutrition

Per serving: 168 calories; 6 g fat (2 g sat, 1 g mono); 25 mg cholesterol; 18 g carbohydrates; 11 g protein; 3 g fiber; 631 mg sodium; 448 mg potassium.
Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (15% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1 1/2 vegetable, 2 lean meat 40 minutes

Grilled Shrimp Remoulade

I found this wonderful grilled shrimp remoulade dish online and I decided to share it. Please let me know what you think if you decide to try it!

4 servings
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

Remoulade Sauce

• 1/4 cup reduced-fat mayonnaise
• 1/4 cup low-fat plain yogurt
• 1 tablespoon chopped flat-leaf parsley
• 1 teaspoon Dijon mustard
• 1/4 teaspoon hot sauce, such as

Shrimp

• 2 teaspoons ground cumin
• 2 teaspoons paprika
• 1 teaspoon ground coriander
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 36 raw shrimp, peeled and deveined (about 1 pound)

Preparation

1. To prepare sauce: Mix mayonnaise, yogurt, parsley, mustard and hot sauce in a small bowl. Cover and refrigerate.
2. Preheat grill to high.
3. To prepare shrimp: Combine cumin, paprika, coriander, garlic powder, salt and pepper in a large bowl. Add shrimp and toss to coat with spices. Thread the shrimp onto four 12-inch skewers. Oil the grill rack (see Tip). Grill the shrimp until just cooked through, about 3 minutes per side. Carefully remove the shrimp from the skewers. Serve immediately, with the sauce.

Tips & Notes

• Make Ahead Tip: Cover the rémoulade sauce and refrigerate for up to 1 day. | Equipment: Four 12-inch skewers (see Tip, below)

• When using wooden skewers, wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn't protect them.)
• To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition

Per serving: 114 calories; 5 g fat (1 g sat, 1 g mono); 101 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 12 g protein; 1 g fiber; 379 mg sodium; 135 mg potassium.
Nutrition Bonus: Selenium (28% daily value), Vitamin A (15% dv).
Exchanges: 2 very lean meat, 1 fat

Oregon Food Shows & Festivals, Exhibitions

2011 Oregon 2011
Food & Wine Shows & Local Events
(See also: 2012  - 2010 - 2009 - 2008)

January 22, 2011  Chocolate for Choice
Portland, Oregon
Taste the best chocolate Portland has to offer from fantastic local businesses like Saint Cupcake, Piece of Cake, Missionary Chocolates, Two Tarts, Sweet Masterpiece, New Cascadia Traditional, Pie Spot and Grand Central Bakery, while celebrating a woman's right to choose.


January 28-29, 2011  Oregon Wine, Food & Brew Festival 2011
Salem, Oregon
First taste of the new year!  35 wineries, craft brew and micro breweries, fine foods, culinary delights, fine arts, quality commercial exhibitors and great entertainment.


January 28-30, 2011 Oregon Truffle Festival
Eugene, Oregon
Celebrates the magnificent Oregon truffles as they reach the peak of ripeness in their native soil. It is the first festival of its kind in North America, dedicated to sharing the experience of the chefs, foragers and fans of Oregon's wild truffles from their hidden source in the forest to their glory on the table.


January 29, 2011  Lincoln City Jambalaya Cook-off
Lincoln City, Oregon
Come taste the best fish taco of the Northwest.  In honor of "Cinco de Mayo" join us during this event where Chefs from throughout Oregon will compete to take home the title: Best Fish Taco. The competition will be judged by YOU! as this is a "people's choice" competition only! To add to the festival atmosphere, there will also be a live band and a cooking demonstration.


February 4-5, 2011  Portland Seafood & Wine Festival
Portland, Oregon   
Portland's only seafood festival, which also showcases 50 wonderful Oregon wineries and dozens of other vendors.  Conveniently located at the Oregon Conmvention Center with plenty of garage and on-street parking, as well as being adjacent to the Max line.


February 19-20, 2011  Wine, Beer, Seafood & Music Festival- 2011 Confluence
Gardiner, Oregon
Oregon wineries and microbreweries will offer tastings and sales of their premium wines and micro-brewed beer. Cooking demonstrations, ice sculpture, Community Chowder Cook-Off, seafood vendors, music, etc.