GL Recipe Box: Holiday Hit!

Have a holiday party you're invited to but can't think of what to make?

This easy recipe has all you need: festive colors, GREAT flavor, and ready in minutes!

Zucchini Marinara Bruschetta

1 Baguette

Garden Lites Zucchini Marinara

Shredded Cheese

Olive Oil

Slice the baguette into 1/4 inch slices. Drizzle olive oil on slices.

Toast bread slices (either in a toaster or in the oven)

Heat Garden Lites Zucchini Marinara according to instructions.

Spoon a dollop of Garden Lites Zucchini Marinara onto toasted bread slices.

Sprinkle with cheese.

Enjoy!

GL Recipe Box: Breakfast "Scramble"

Garden Lites for Breakfast? You heard right! Now you can enjoy your favorite vegetarian souffles morning, noon and night!

One of our staffers came up with this delicious variation on the Zucchini Marinara dish that packs a good dose of protein to start your day right.

Ingredients:
1 bowl (7 oz.) Zucchini Marinara
2 large Egg Whites

Preparation:
1. Remove Zucchini Marinara from bag.
2. Heat on high for 3 ½ minutes.
3. Pour egg whites into the bowl and carefully stir in until well combined.
4. Heat on high another 3 ½ minutes. Let stand 1 minute.

*For another variation add 2 Tbsp. shredded reduced fat cheese in step #2 and heat on high for 4 minutes in step #4. (Adds 40 calories and 5 grams fat)

Egg Whites add 40 Calories and 8g of protein, which make the "Scramble":

150 Calories.
11g Protein.
5g Fat.
3g Fiber.
Yummy.

Recipe Box: Baked Breaded Chicken

When I get home at the end of the day I want something filling, but not too heavy. Healthy, but indulgent. I want to be the reason the hallway in my building smells so great. When people ask whose oven that aroma is coming from, I want to proudly say, "Mine!"

This easy recipe, paired with a Zucchini Souffle side dish, saved my reputation in the kitchen. [My first cooking experience to follow the recipe...] It's not the most exact in measurements, but that's what makes it your own. The Zucchini Souffle balances the chicken well and adds 2 full servings of vegetables on the side. Much better than mashed potatoes!

Baked Breaded Chicken

Boneless, skinless chicken breasts
Egg white
Milk
Bisquick
Italian flavored bread crumbs
NutraSalt Italian flavored Sea Salt (Low Sodium!)
Chili Powder
Garlic Powder

Preheat oven to 375.

Cut chicken into smaller pieces. In a bowl, combine 1 egg white with a splash of milk. Whisk with a fork until mixed.

In another bowl, combine equal parts Bisquick and bread crumbs. Add a dash of each remaining seasoning. Mix.

Dredge the chicken pieces in the wet mixture, then in the dry ingredients.

Place breaded pieces onto a greased baking sheet.

Cook for 45 minutes or until the internal temperature is 160 degrees. (I always use a meat thermometer to ensure safety)

What you get is nice juicy pieces of golden breaded chicken. The aroma will fill your kitchen and delight those you are cooking for. Because the chicken has been chunked into smaller pieces, it also helps to control portion size. Bon Appetite!


And now, a story...

My first time cooking:

The first time I cooked for my boyfriend I got the idea that he liked quiche. I researched recipes, did all my shopping and spent the good part of an afternoon assembling and baking this homemade quiche. When my boyfriend came over he appreciated my efforts. Even though he really wasn't a fan of quiche, he took a big serving of my culinary masterpiece. Of course this was after we sat around for hours beyond the recipe called for - waiting for the eggs to fully cook. It was 10p.m. by the time we deemed it safe to eat and he took a big first bite.

Boy was he surprised! He did his best to grin and then gulp down his bite. I think his future flashed before his eyes. The horrible meals to come, the nights having to pretend to eat, the acceptance that I could not cook like his mom, let alone cook at all. I didn't get what the big deal was until I took a bite. Oh my goodness. It was the nastiest thing I had ever eaten. I quickly looked at everything I had put into this bomb of a meal. Eggs..check. Cheese..check. Crust...oh. I didn't think of it at the time, but at the store I bought a pre-made crust for my quiche. Thinking all crusts were the same, I bought the one that resembled the picture on my recipe. Big mistake. I had made my quiche with a sweet shortbread crust. Needless to say, we ordered out that night.

Since that stomachache of a night, I have been working towards improving my reputation. After making my chicken recipe the other night, my boyfriend declared to me, "Wow! You are a really great cook." It took several years, but I have wiped away that memory of the quiche and am on the road to future culinary success. Thanks, Baked Breaded Chicken and Zucchini Souffle!

Recipe Box: Thanksgiving on the Go!

With October underway and summer feeling like ages ago, it's time to find some warm, healthy comfort food as we progress into autumn. One of the best (and worst) things about this time of year is the family gatherings. Even if your family isn't the best company, just think of the food!

Many of us have fond food memories from childhood: plates stacked high full of a fresh Thanksgiving meal, post-meal nap time while watching football, pies pies pies. Okay, okay I'll stop. Holiday time as an adult is just as much about food as it is for a child, except we're looking at that pie with disdain. All that hard work during the year down the tubes for a couple meals chock full of carbs and sweets. Well, it's time to change that. Here's a Garden Lites take on Thanksgiving that gives you all the tasty highlights without any of the guilt. And you don't have to wait until November to enjoy!

Thanksgiving Necessity 1: Turkey
Get some healthy sliced turkey from your deli counter. 2 slices = 60 calories. 2g fat. 0g fiber. 10g protein.

Thanksgiving Necessity 2: Stuffing
Stove Top has just come out with these Quick Cups that are a great and handy way to bring Thanksgiving with you wherever you go! 1 serving = 110 calories. 2.5g fat. 0g fiber. 3g protein.

Thanksgiving Necessity 3: Butternut Squash
Garden Lites Butternut Squash souffle contains 2 full servings of vegetables so you can skip the green bean casserole! 1 souffle = 180 calories. 0g fat. 2g fiber. 5g protein.

Thanksgiving Necessity 4: Cranberries
The health benefits of cranberries are great! They are considered one of the "Super Food"s and for good reason, they help prevent and treat many different ailments, and research is now thinking that cranberries may help prevent cancer! There are many ways to get cranberries, but you have to be careful of the sugar intake. I suggest adding a handful of Ocean Spray Craisins to your souffle to give it some kick! 1/3 cup = 138 calories. 0.5g fat. 3.7g fiber. 0.1g protein.

It may not be the big feast you're used to, but your waistline will thank you!

Total Meal:

488 calories

5g fat

5.7g fiber

18.1g protein

Typical Thanksgiving Meal:

1,450 calories (NOT including dessert!!)

Recipe Box: Homemade Veggie Burgers

It's been a while since we've shared a good recipe to pair with one of our Garden Lites dishes. Today, I've found a great homemade veggie burger recipe that, when topped with feta cheese and paired with our Spinach Souffle, is a delicious combination of health and flavors!

I chose this dish because I live with a vegetarian. It has been a challenge to adjust my cooking style, but just like all challenges, all it took was some mental adjusting. You can find protein in more than just chicken. This Black Bean Veggie Burger has 11.2g of protein per serving! Combine with the 9g in the Spinach Souffle and you've got yourself 40% of the average 50g of protein recommended per day. (USDA Charts)

Today's recipe is from Allrecipes.com which I use often when looking for different healthy homecooked meal ideas. (Photo courtesy of Allrecipes.com cook Baskerville_gal)

[Get Real Note: Be sure to swap out healthier ingredients when necessary. Low sodium beans would cut back a lot of the sodium in the recipe. Simple exchanges can help big changes in the long run!]

Homemade Black Bean Veggie Burgers

1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs


1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Yields: 4 Patties

Nutritional Information
Homemade Black Bean Veggie Burgers
Servings Per Recipe: 4

Amount Per Serving
Calories: 198
Total Fat: 3g
Cholesterol: 53mg
Sodium: 607mg
Total Carbs: 33.1g
Dietary Fiber: 9.8g
Protein: 11.2g

Powered by: ESHA Nutrient Database

Recipe Box: Roasted Vegetable Souffle

Since nothing is better than a quickly prepared dish of chicken with a side of vegetables, this week I am giving away my family's secret (and simple) chicken recipe.

Apricot Chicken

[Back story: This Apricot Chicken won me the heart of my long time boyfriend and brought back his faith in my culinary skills after an initial rough start. It's great for a night of summertime grilling and lite eating!]

Ingredients:

Italian Dressing
Apricot Preserves
Chicken (I prefer boneless skinless chicken breasts)

The night before, toss the chicken in a Ziploc bag along with a decent amount of Italian Dressing. Let it marinate overnight. (Or for an afternoon if you are in a pinch!)

Grill the chicken as normal and partway through, brush Apricot Preserves on both sides. To ensure the chicken is cooked thoroughly, reach an internal temperature of 170 degrees.

Right before serving, top with a little extra Apricot Preserves and you're good to go! The mixture of sour salad dressing and sweet preserves make for a mouth-watering combination, while your chicken stays moist and delicious.

Next time you're at a loss for what to feed your family, try my Apricot Chicken paired with a Roasted Vegetable Souffle for a side and you'll be sure to please!

Enjoy! (and let me know what you think!)


Julie

Craving some zucchini...

Today the boss brought in zucchini fresh from his garden. It got me to reminiscing about sliced summer squash and zucchini dishes dripping with cheese and warm, fresh homemade zucchini bread right out of the oven with a layer of melted butter. As I wiped the drool from my mouth, I realized my relationship with zucchini wasn't as healthy as it could be.

Zucchini was meant to be good for you, not an excuse to pack in extra sugars and fats into your diet.

At moments of clarity, such as these, I think it's best to give myself a "get real"ity check.

Contender 1: Homemade Zucchini Bread

Stats:

Serving Size: 1 slice (1/12 of the loaf)
Calories: 223
Total Fat: 10g
Cholesterol: 26mg
Sodium: 180mg
Total Carbs: 31.4g
Dietary Fiber: 0.7g
Protein: 2.5g
Vitamin A: 1%
Vitamin C: 3%
Calcium: 3%
Iron: 9%

*Information provided on AllRecipes.com by ESHA Research

Contender 2: Garden Lites Zucchini Souffle

Stats:

Serving Size: 1 package (7oz. souffle)
Calories: 140
Total Fat: 1.5g
Cholesterol: 20mg
Sodium: 320mg
Total Carbs: 24g
Dietary Fiber: 3g
Protein: 7g
Vitamin A: 8%
Vitamin C: 35%
Calcium: 4%
Iron: 6%

The first thing that strikes me is the fat content of the zucchini bread - 10 grams!!!

Once my arteries have recovered, I'd like to point out a common misconception. Bread does not equal fiber. You'd have to eat more than 4 1/4 slices of zucchini bread to get the dietary fiber amount that's in one Garden Lites Zucchini Souffle. That would equal 947 calories, 42.5g of fat, 110mg Cholesterol...

Whether you're having a Garden Lites Zucchini Souffle as a side or a mini-meal, the benefits speak for themselves; it's a much healthier, more well-rounded option to eating your vegetables. Each souffle packs 2 full servings of vegetables (compared to the 0.16% serving of vegetables you get from a serving of fresh zucchini bread) and comes without guilt.

Also, it's ready in only 6-8 minutes in the microwave vs. 1 hr 40 minutes to make the zucchini bread.

Winner... Garden Lites Zucchini Souffle!!!

Recipe Box: Cauliflower Souffle

This week's recipe we'll focus on pairings with Garden Lites Cauliflower Souffle.

Cauliflower is an awesome source of Vitamin C and Fiber, while Carrots pack a huge punch of Vitamin A. Our souffle combines the two to provide 80% of your daily value of both Vitamin A & C and has 4g of dietary fiber. In addition to those great attributes, the Cauliflower Souffle also has 7g of Protein.

I never would have thought I'd be writing about how great cauliflower is; I still remember the days that I wouldn't eat a single vegetable unless it had cheese sauce on it. Maybe you already like cauliflower, maybe not, but why not give it a try this weekend as a nice lite meal.

Taste notes: (courtesy of Weight Watchers website!)
Cauliflower goes well with most nuts except peanuts, and is great with dried fruits like raisins, sultanas and currants. Ground cinnamon, cumin, coriander and nutmeg are all great spices with cauliflower.

Chicken Salad:
(Yields 4, so make the full batch and then save the rest for lunch the next day!)

Toss together in a bowl:

3 cups diced cooked chicken
1 peeled, cored and diced apple
2 tbsp raisins
1/3 cup chopped toasted walnuts
1 cup halved red seedless grapes
1/2 cup lite mayonnaise
1/4 cup plain low fat yogurt
4 tsp lemon juice
1/8 tsp each salt and black pepper

Serve atop a bed of baby spinach and enjoy!




If you have a recipe pairing or Garden Lites meal idea you'd like highlighted in future Recipe Box articles, send them to gardenlites@gmail.com!




Peace & Good Eatin'


Julie