Meet my Friend: Fat Chefs in Fall

Instead meeting a new food friend, I'm going to introduce you to my kitchen back up.

Before Cale and I got married we received a Fat Chef statuette, and thus SmithCale's love began. Someone had found this achilles heel, and so our collection has grown to include a rug, serving platters and calendars that my wonderful MIL (Mom-in-law) renews every Christmas.

Now our Fat Chefs have some company during the Fall, I set my Pumpkins to mingle among them. But I tell them to not get too attached, because they have been convicted of crimes. Their crime: being too delicious, and they have been sentenced to be roasted and eaten!

Food for Fun,

the SupperSmiths, forging one meal at a time

Bread in his arms and a pumpkin by his side.

Weekly Menu Inspirations: Mishaps and Triumphs

I think Fall has finally arrived. The air is crisp and it's overcast, and just like Oprah, those are my favorite things (You get a cold, and you get a cold!)

This week I show my vulnerability by letting you see my Mishap Monday. It's only divine providence that the alliteration works in my favor. But, I come back strong and finish out the week with some really tasty and adventurous meals.

I am in no way perfect, and sometimes my thirst for tasting and trying new dishes leads me down a dark and disgusting path of not so pleasing darking alleys; but even through those trying times where you have to wash your plate 100x just to get the thought of the meal out of your head, it never lessens my desire to try new things.

So even if you tried something that wasn't your favorite, be creative! Change up the recipe and make it your own. You know what your family likes and doesn't, so even if the way I cook them sounds intriguing and makes you say,"Well God Bless her Little Heart" and shake your head in pity, that's ok!

Life is too short to worry about dinner. So plan your week, stick to your guns and take time to worry about the big questions and leave the dinner ideas to me.

Please feel free to ask me questions or comment! If you have rude remarks those can be sent to SmithCale!

Food for Life,

the SupperSmiths, forging one meal at a time

Monday: Enter if you dare!

Tuesday: Pretzel Crusted Chicken with Roasted Veggies

Wednesday: Mongolian Beef

Thursday: Edamame Succotash

Friday: Turkey Burgers with Tahini Sauce and Kale Chips

Monday: I don't want to talk about it

No recipe to share here, just licking my culinary wounds.

I wanted this blog to be honest in sharing what I truly ate for dinner each day, good or bad.

So when a recipe turned out to be far grosser that I expected on Monday I knew two things:

1. I wouldn't share it
2. I'd be honest and at least share the picture

Dinner, as cheesy and prophetic as it sounds, is like the essence of Life. You win some and you lose some, but it's the fact we keep trying that makes us all winners.

So, without any further comment, here's the nastiness I ate Monday...

Caution: Farro, Beet and Watercress Salad with Poppy Seed Dressing

Tuesday: Pretzel-Crusted Chicken

Recipe adapted from Sandra Lee, Semi-Homemade Cooking Made Light

Personal Note: This recipe is fool-proof. If you’re children don’t like this then I think McDonald’s may have slipped something in their ”Chicken McPressed into Boot-Shaped Patties” that destroyed all their taste buds. I suggest seeking professional help!

Plan of Attack:

1. Prepare Chicken

2. Bake Chicken

Ingredients for 2:

1 C crushed pretzels

2 boneless, skinless chicken breast cut into strips about a ½ inch wide

2 Tbsp Dijon Mustard

1 dainty squeeze of honey

Instructions:

1. Preheat oven to 375 degrees. Either spray a baking sheet with cooking spray, or cover with foil.
2. Place crushed pretzel crumbs on a large plate/pie pan.
3. Mix mustard and honey in a small bowl
4. Coat chicken with mustard mixture (I used a silicon brush) then cover with pretzel crumbs and place on baking sheet. Continue until all are coated and covered.
5. Bake chicken for 13-15 minutes, make sure chicken is cooking through
6. Enjoy!

Side Options:

Roasted Butternut Squash (PLEASE PLEASE PLEASE MAKE THIS! If you don’t, I will come to your house….and make it for you!)

Roasted Beets with Feta (It’s also good)

Roasted Butternut Squash

Recipe adapted from Cook This, Not That

Personal Note: For years I ogled at beautiful pumpkins and squashes that would appear in the grocery stores during the fall. I longed to use one, but was overwhelmed at the idea. If you’ve conquered these delicious gourds before, why didn’t you tell me how easy it was; and if you’ve yet to try one let me be the first to say, “Jump in the water’s fine! Don’t wait any longer! THEY’RE SOOOO GOOD”

Plan of Attack:

1. Peel and dice squash

2. Roast

Ingredients for 4:

1 medium butternut squash

1 Tbsp olive oil

1 Tbsp maple syrup (high quality MAPLE syrup, not “high fructose corn syrup” syrup)

Salt and pepper to taste

Instructions:

1. Preheat oven to 425 degrees
2. Peel the butternut squash with a peeler. Cut in half lengthwise, remove ends and the pulp and seeds in the middle. (You might want to consider keeping the seeds to roast with the squash)
3. Cut into small chunks.
4. Place on baking sheet with olive oil, maple syrup, salt and pepper. Toss to coat
5. Roast for 30 minutes, adding the seeds in the last 10 minutes if you so desire.
6. Enjoy!

Nutritional Info, per serving:

130 calories

3.5 g total fat (.5 g saturated)

290 mg sodium

Roasted Beets with Feta

Recipe adapted from AllRecipes.com

Personal Note: I think Beets are the most beautiful veggie. They’re PURPLE! And the Smiths’ graduated from ACU (purple/white purple/white fight fight fight!), we also enjoy purple. Do not be afraid of the beet, yes they get your hands all purply, but with a little soap and water that can be remedied.

Plan of Attack:

1. Roast Beets

2. Make marinade

3. Cool Beets

4. Mix marinade and beets

Ingredients for 4:

4 beets, trimmed, leaving 1 inch of stem attached

¼ C minced shallots (or green onion)

2 Tbsp minced fresh parsley

2 Tbsp Olive oil

1 Tbsp balsamic vinegar

1 Tbsp red wine vinegar

Salt and pepper to taste

¼ C crumbled feta cheese

Instructions:

1. Preheat oven to 400 degrees. Wrap each beet in foil and place on baking sheet
2. Bake for 45-1 hour or until forkable. Once done, remove from oven and allow to cool. When you can handle them, remove the skin and cut into thin slices
3. While beets roast, mix together shallots (or green onions), olive oil, balsamic vinegar and red wine vinegar. Season with salt and pepper
4. Place beets in a bowl and cover with vinaigrette, toss gently to coat then top with feta
5. Enjoy!

Nutritional Info, per serving:

149 calories

10.3 g total fat

14 mg Cholesterol

340mg sodium

11.1g Carbohydrates

2.4 g fiber

3.9g protein

Wednesday: Mongolian Beef

Recipe adapted from Cooking Light, December 2009

Personal Note: I’ve never had Mongolian food before, and even with this recipe, it sounds very close to Chinese food (you think that’s offensive?). If all Mongols eat like this, then move over, Genghis Khan, Blythe is coming over! And for all those who think we’re vegetarian/white meat freaks, see we do eat red meat (sometimes)!

Plan of Attack:

1. Prepare noodles/rice

2. Cut veggies/beef

3. Whisk sauce

4. Wok and Roll

Ingredients for 2:

Sauce:

1 Tbsp low-sodium soy sauce

½ tsp sugar

½ tsp cornstarch

1 tsp dry sherry (for all the non-drinkers, I found a version in my dry grocery store. The alcohol will cook out, just FYI)

1 tsp hoisin sauce

½ tsp rice vinegar

½ tsp chile paste with garlic

1/8 tsp salt

Stir-Fry:

1 tsp peanut oil (we use wok oil. It’s infused with garlic. Have we mentioned how much we love garlic?

1 Tbsp minced fresh ginger

1 Tbsp minced fresh garlic (GARLIC!!! YEAH!)

½ pound sirloin steak, trimmed of excess fat and thinly sliced across the grain

4 medium green onions cut on the diagonal into 1 inch pieces (or bigger if you prefer)

1 small head of broccoli cut into chopstickable florets

2 servings thai rice noodles/rice

Instructions:

1. Prepare noodles/rice as package suggests, strain, set aside
2. Combine all sauce ingredients in a small bowl, set aside
3. Heat oil in a large nonstick skillet (or Wok) over medium-high heat.
4. Add ginger, garlic and beef; sauté 2 minutes or until beef is browned
5. Add green onions and broccoli; sauté another 30 seconds
6. Add sauce mixture and noodles/rice; cook 1 minute or until thickened; stirring constantly

Thursday: Edamame Succotash

Recipe adapted from Cooking Light, August 2010

Personal Note: Yes, Edamame can be found in East Texas. No, it is not disgusting. We were both truly surprised and excited about how much we liked this recipe. It’s full of veggies, flavor and cooked in bacon fat. So really, it’s extending a hand out to your anxious thoughts, will you reach out and touch it’s tastiness?

Plan of Attack:

1. Use one pan to cook whole meal

Ingredients for 2:

2 slices center-cut bacon (we purchased ours from the deli counter so that we didn’t have to buy an entire package. But, do whatever works for your family)

½ chopped yellow onion

2/3 C corn (thawed if frozen or fresh)

8 oz (about ½ C) frozen, shelled edamame, thawed

1 Tbsp red wine vinegar

¼ tsp salt

¼ tsp ground black pepper

¼ tsp sugar

1 plum tomato, chopped

1 red bell pepper, seeded and chopped

1 Tbsp freshly torn basil (or dried if you prefer)

Instructions:

1. Cook bacon in a non stick skillet over medium-high heat until crisp. Remove and coarsely chop; set aside
2. In same pan add onion; sauté 3 minutes
3. Add corn; sauté 3 minutes (or until lightly charred)
4. Add edamame; sauté another 3 minutes, stirring occasionally
5. Stir in vinegar, salt, pepper, sugar, tomato and bell pepper; cook 30 seconds, stirring occasionally
6. Sprinkle with bacon and basil
7. Enjoy!

Nutritional Info, per 1 ¼ C serving:

300 calories

12.1 g total fat (3.3 g saturated)

10 mg cholesterol

37.2 g carbohydrates

10 g fiber

17.9 g protein

Friday: Turkey Burgers with Tahini Sauce

Recipe adapted from Cooking Light, September 2010

Personal Note: I like to end the week (or any day for that matter), with a sandwich and chips. I really really really like sandwiches. Tahini is a specialty ingredient that is made from pulverized sesame seeds. It’s essentially sesame seed butter (like peanut butter). If you don’t want to invest $7-8 on a jar, sub the sauce of any Greek sauce (mix together plain yogurt, lemon, salt, pepper and dill) or leave it off all together. How’s that for variety?

Plan of Attack:

1. Mix sauce

2. Create patties

3. Cook burgers

Ingredients for 2:

Sauce:

¼ C plain Greek yogurt (I was out, so I subbed ricotta cheese and it was just fine)

½ Tbsp tahini

½ tsp lemon juice

1 garlic clove

Dash of salt

Burgers:

½ pound ground turkey

2 green onions chopped

1 Tbsp fresh parsley finely chopped

¼ tsp salt

¼ tsp onion powder

1 Pita or bread of your choice

Grilled red onions (optional, but really it’s so worth it)

Lettuce

Tomato

Instructions:

1. Combine sauce ingredients in a small bowl; set aside
2. Combine burger ingredients in another bowl and mix together. Form into 2 patties
3. Heat a large non-stick skillet over medium-high heat sprayed with cooking spray; Cook burgers for 4 minutes on each side or until done.
4. COOKING OPTION: I used Jorge (my George Foreman grill/griddle combo) I used the grill on the left to cook the burgers while sautéing my red onion on the right-side griddle. If not such option is available to you, just use a dry smaller non-stick skillet to sauté your red onions while the burgers are cooking.
5. In the bread of your choice place lettuce, tomato, 2 Tbsp tahini sauce and optional red onion. Nestle the burger on top.
6. Enjoy!

Nutritional Info, per ½ filled pita:

302 calories

11.9 g total fat (3.5 g saturated)

73 mg cholesterol

21.1 g carbohydrates

2.8 g fiber

30.6 g protein

SIDE OPTIONS:

Kale Chips (a new SmithCale favorite, but I really just think he’s bias)

Kale Chips

Recipe adapted from AllRecipes.com

Personal Note: Nervous is the only emotion I had going in to this endeavor. I had read really good reviews, but because I’m human I couldn’t help but think it was going to be like eating seaweed or grass. I was so wrong. I more wrong than Nixon in Watergate or Clinton in Whitewater, but KaleWater 2010 turned out to be beyond awesome. So awesome we MIGHT make them again next week.

Plan of Attack:

1. Prepare Kale

2. Bake 350 degrees 10-15 minutes

Ingredients for 6 (yeah two of us ate it all, yet I’m not ashamed):

1 bunch Kale

1 Tbsp olive oil

1 tsp salt

Instructions:

1. Preheat oven to 350 degrees.
2. With kitchen shears, scissors or a knife (I suggest the shears/scissor option) fold kale in half (if large enough) and cut leaves from stem. Wash thoroughly and either dry in salad spinner or dry with a clean kitchen towel
3. Place on cookie sheet and drizzle with olive oil and salt; toss gently to well coat
4. Spread the kale into a single layer, a little overlap is fine (very important that they aren’t blobbed together or they won’t get crisp)
5. Bake for 10-15 minutes; check for doneness by touching lightly with hand to see how crispy they are. They shouldn’t be soggy. But do not overcook them until too brown.

Nutritional Info, per serving:

58 calories

2.8 g total fat

0 mg cholesterol

7.6 g carbohydrates

1.5 g fiber

2.5 g protein

Baking All the Rules- Wafflends

Let me just say this one thing first, TGIF! (Be sure to check the bottom for added Friday Fun)

I have very little planned this weekend, except for a Jim's 30th Birthday on Saturday!

For some reason most weekends SmithCale and I seem to eat breakfast for dinner at least one weekend day. Mainly because it's quick and I always have all the basics on hand. And as the picture shows, I had this round with eggs; Over hard please.

I'd like to share our favorite waffle recipe so maybe you also can have a beautiful Wafflend!

Oatmeal Waffles

Recipe adapted from Cooking Light, September 2010

Plan of Attack:

1. Mix dry ingredients

2. Mix wet ingredients

3. Combine and waffle-nate them

Ingredients for 3 (but only 2 of us eat them all):

Dry Team:

¼ C whole-wheat flour

1 C quick-cooking oats

1 Tbsp sugar (white, brown or agave. I’ve used them all and I’m indifferent to which is best)

½ tsp baking powder

½ tsp baking soda

¼ tsp ground cinnamon

1/8 tsp salt

Wet Team:

1 C nonfat buttermilk

2 Tbsp butter, melted

1 large egg

Cooking spray

Instructions:

1. Heat waffle iron to the darkness setting you prefer

2. In a large bowl combine the dry team

3. In a smaller bowl combine the wet team, stir with a whisk

4. Combine wet team into the dry team, stirring only until everything is moistened

5. Spray waffle iron with cooking spray and spoon about 1/3 C mixture and cook until it’s reach desired darkness; repeat. We usually can make about 4-5

6. Enjoy!

Nutritional Info, per serving:

273 calories

11.2 g total fat (5.7 g saturated)

91 mg cholesterol

34.7 g carbohydrates

2.8 g fiber

10 g protein

Food for Fun,

the SupperSmiths, forging one meal at a time

And just for grins:

Meet the last Smith, Butters.

Or maybe the next snack?

Only kidding, I would never eat my favorite pet/friend! Have a great weekend!

Meet My Friend: Flaxseed

Not only is this friend versatile, it adds a delightful nutty flavor wherever it's invited.

Quick History: Also known as linseed, it comes in two varieties: brown and golden/yellow. It can be traced back to as far as 30,000 years ago in a cave in Dzudzuana (current day Georgia. Not in America, the OTHER Georgia). We in America can thank the Puritans for bringing it with them.

Nutritional Value: All of you with fishues (fish+issues=SmithCale), rejoice! Flaxseed is a great source of omega 3 fatty-acids. It is also shown to lower high blood pressure, and thought to decrease chances of certain types of breast and prostate cancers.

Random Awesome Fact: Well, this fact isn't so awesome, but it needs to be said, DO NOT OVER-CONSUME. It can interfere with time-release medications if they are taken around meal times.

I put a regimented amount in my pizza crust and 1 Tbsp in my morning oatmeal, but if you plan on eating an entire bag....well, just don't. All things in moderation!

Where to find: local health food store, most major chain stores.

Favorite Brand: Bob's Red Mill

Food for Wisdom,

the SupperSmiths, forging one meal at a time

To everyone except East Texas; I Officially Welcome Fall

Like most people, I adore Fall, but it's been mid 90's+ for weeks here in the south.

Even though Mother Nature refuses to leave the freezer door open even a little bit for those sweating it out down here, that will not ruin my appetite for the fall harvest!

Here's a preview of what loyal readers and savvy eaters have to look forward to in next week's menu.

Even if the weather won't cooperate for all of us, fall has arrived and it's ready to hand out big, nutritious hugs!

Questionable tidbits:

What's your favorite thing(s) about fall?

(for me it's freedom to wear Uggs everyday)

Food in Season,

the SupperSmiths, forging one meal at a time

Weekly Menu Inspirations: An Ode to Sandra Lee's Semi-Homemade

Welcome to another week of delicious possibilities!

Let me take a second to write a few words about Sandra Lee. I used to think she was ingenious, then I abandoned her ideals because I liked all my food fresh. But, then I recently realized she was just trying to meet us half way.

So I wanted to meet y'all (I'm sorry, I'm Texan. I can't help it) half way. I realize that last week menu might have been a little overwhelming for some, especially the some with children. I want this blog to be helpful, inspirational and informative; not overwhelming.

I know sometimes Life gets in the way, and meal times have to be changed. But when Life shoves you out of the driver's seat and starts steering your life out of control and speeds dangerously in a parking lot close to pregnant women, the elderly and small children; that's when having a meal plan is invaluable. I try to pick some easier meals to make along with more complicated ones. I have a grocery list, and make sure I have all ingredients needed. So when Life happens I can rearrange my dinners to match.

Some of you might be turned off at the idea of cooking an entire chicken, but as you will see throughout this week's menu, I cooked a chicken on Tuesday and reincarnated into a variety of dishes.

I realize not all of you have an undying love of chopping vegetables and cooking. I want to stress to you that nothing is more important than your health, and a HUGE, MASSIVE, INTEGRAL part of your health is what you fuel your body with.

So let's show Life who's boss, and not get tripped up on having to eat out, unfreeze or unbox our food!

Food for Life,

the SupperSmiths, forging one meal at a time

Meatless Monday: Black Bean and Sweet Potato Enchiladas

Tuesday: BBQ Chicken Pizza

Wednesday: Pepper Jack, Chicken & Peach Quesadillas

It was my mother's birthday, and she would be so disappointed if you didn't like this meal.

Only kidding, but HAPPY BIRTHDAY MOM!

Thursday: Chicken-Tarragon Salad

Friday: Cold Sesame Noodles with Chicken & Cucumbers

Meatless Monday: Black Bean-and-Sweet-Potato Enchiladas

Recipe adapted from Sandra Lee Semi-Homemade Cooking Made Light

Personal Note: Do not be afraid of the pumpkin pie spice, trust me, it knows how to work it in this recipe! If you see an * beside an ingredient, please see below the recipe for the option. Don’t you love options?

Plan of Attack:

1. Boil sweet potatoes*

2. Prep enchilada sauce

3. Drain and prep ingredient bowls

4. Create Enchiladas

5. Cook 40-45 minutes in 350 degree oven

Ingredients for 8 enchiladas:

1 medium sweet potato, peeled and cubed*

1 can (6 oz) tomato paste (I used No-Added Salt)

1 can red enchilada sauce (I used Hatch Brand)

1 tsp cumin

½ tsp pumpkin pie spice

1 can (15 oz) Black Beans, drained and rinsed

1 can (14.5 oz) diced tomatoes with basil and oregano, drained

1 can (4 oz) diced green chiles, drained

8 whole wheat tortillas

½ C red onion chopped

Shredded Cheese of your choice (our snoody selves used Gouda from Holland…MMMM!)

Instructions:

1. If you’re opting for the fresh sweet potato: fill a pot ½ full with water, bring to a boil, add sweet tators and boil for 10 minutes.

2. While pot is boiling, in one medium bowl combine tomato paste, enchilada sauce, cumin and pumpkin pie spice. Whisk to combine. Place ½ on the bottom of a 9x13 baking dish, set the rest aside.

3. In a strainer place black beans, rinse them, then add the can of tomatoes and the green chiles to drain on top. After drained, place in another bowl, set aside.

4. Drain sweet potatoes in the newly emptied strainer, and set up all three bowls in a row and grab plate to begin constructing the enchiladas.

5. Place tortilla on the plate, and with a spoon or silicone brush apply enough enchilada sauce to cover one side of the tortilla.

6. Then add to the middle of the tortilla:

• 2 Tbsp sweet potatoes
• 2 Tbsp red onion
• 1/3 C Bean, chile and tomato mixture

7. Place seam side up in the 9x13 baking pan until all 8 are filled.

8. Cover with foil and bake for 40-45 minutes. During the last 10 minutes, remove foil, add cheese.

9. Enjoy!

*Option* You can use canned sweet potatoes if you don’t want to bother with boiling the fresh sweet potato. But, you know crazy me had to have some fresh vegetation in this dish!

Nutritional Info, per enchilada:

349 calories

3 g total fat (1 g saturated)

O mg cholesterol

70 g carbs

8 g fiber

12 g protein

Tuesday: BBQ Chicken Pizza

Recipe adapted from Sandra Lee Semi-Homemade Cooking Made Light and AllRecipes.com

Personal Note: How can you NOT like this? I mean you could, but I would have to think twice about us being friends :) I mean, look at the picture! I could barely get a picture before people had their hungry hands all over it!

And as usual, if there is an * please see below for the super-chef option

Plan of Attack:

1. Preheat oven to 425 degrees

2. Prep Crust

3. Decorate Pizza

4. Bake

Ingredients for 1 Pizza:

1 bought crust or crust mix of your choice prepared as package prescribes*

1 C leftover rotisserie chicken*

1/3 C high-quality, fructose corn syrup free BBQ Sauce (I used Daddy Sam’s)

¼ red onion, chopped as your prefer (I did large ½ rings, and for heaven sakes use more onion if you prefer)

¼ C shredded low-fat mozzarella cheese

1 Tbsp Gouda

2 Tbsp chopped cilantro

Instructions:

1. Preheat oven to 425 degrees
2. Spoon BBQ over crust, add cheese, chicken, red onion and cilantro on top
3. Bake for 12-15 minutes
4. Enjoy!

Nutritional Info Per Slice:

285 Calories

7 g total fat (1 g saturated)

30 mg cholesterol

562 mg sodium

39g carbs

1g fiber (or more if you opt for the whole wheat/flaxseed pizza crust)

17g protein

*Options*

Homemade Pizza Dough (Super Easy)

CrockPot Rotisserie Chicken (Also super easy)

Homemade Pizza Dough (2 Versions)

Recipe adapted from AllRecipes.com

Personal Note: Whew! So glad you made it here! Don’t tell all the people buying pizza crusts, but this is SOOOO much better tasting, and better for you. We don’t want them to feel self conscience.

Plan of Attack:

1. Combine ingredients

2. Let rest 5 minutes

3. Roll into Pizza Shapes

4. PreBake for 5 minutes

5. Decorate and finish baking

Ingredients for 1 “Regular” Pizza (I usually make 2 Pizzas for 4 people):

1 ½ C all-purpose unbleached flour

½ package active dry yeast (I just eyeball it, and feel the package to determine ½)

1 Tbsp vegetable oil

½ tsp salt

½ Tbsp sugar

¾ C warm water (110 degrees, again, I just use my hand to determine warmness)

Ingredients for 1 Whole Wheat/Flaxseed Pizza:

1 ¼ C all-purpose whole wheat flour

¼ C ground flaxseed meal (for a delicious nutty flavor)

½ package active dry yeast (I just eyeball it, and feel the package to determine ½)

1 Tbsp vegetable oil

½ tsp salt

½ Tbsp sugar

¾ C warm water (110 degrees, again, I just use my hand to determine warmness)

Instructions:

1. (Preheat oven to 425 degrees)Combine flour, salt, sugar, and yeast in a large bowl. Mix in Oil and warm water.
2. Stir together until dough forms. If too runny, add more flour. If all ingredients didn’t come together add a little more water until nice and doughy.
3. Let sit 5 minutes
4. Roll out on floured surface, knead a few times, and then roll out into the pizza shape you desire. Place on pan of your choice (preferably pizza shaped as well)
5. Prebake in the oven 5 minutes to make it easier to decorate.
6. Take out of the oven, decorate, and bake for an additional 12-15 minutes.
7. Enjoy!

Nutritional Info “Regular” Pizza Crust:

Servings: 8

112 Calories

2.1g total fat

0mg cholesterol

156mg sodium

20.1g carbohydrates

2.8g protein

Crockpot Rotisserie Chicken

Before:

Recipe adapted from Crockpot365.blogspot

Personal Note: Once again, you are one savvy chef. Why buy a rotisserie chicken when you can make one in your Crockpot while you’re out all day working, being fabulous or doing both? This recipe is so versatile and can be adjusted to fit your pallet.

Plan of Attack:

1. Prep spices

2. Give bird a spice massage

3. Cook for 8 hours (low) or 4 hours (high)

Ingredients:

1 whole chicken (4-5 pounds, you may skin yours if you feel so compelled, but I left the skin on mine and removed after cooking)

2 tsp kosher salt

1 tsp paprika

1 tsp onion powder

½ tsp dried thyme

1 tsp Italian seasoning

½ tsp black pepper

1 or ½ yellow onion, roughly chopped (to be…umm..placed inside the cavity of the bird for moisture. Yeah, that’s a classy way to say that.)

Instructions:

1. Make sure your bird will fit into your crockpot. Very important step.
2. In a small bowl combine all your spices
3. Remove baggie of guts and neck if needed. Rub bird down inside and out with spice mixture. I also cut the skin a bit so I can also put the spice mixture in between skin/meat.
4. Respectfully place the onion inside the bird
5. Place BREAST SIDE DOWN in the Crockpot. (If you don’t I hear the white meat will become dry, so they say…). There’s no need to add water.
6. Cook on low for 8 hours or high for 4 hours.
7. Eat as it with sides of your choice, or shred and put in appropriate containers and place in fridge or freezer for later use.
8. Enjoy!

Nutritional Info:

Servings: 7.5

112 Calories

2.1g total fat

0mg cholesterol

156mg sodium

20.1g carbohydrates

2.8g protein

After:

Wednesday: Pepper Jack, Chicken & Peach Quesadillas

Recipe adapted from Cooking Light, August 2010

Personal Note: Peaches? Have a lost my marbles? No, and maybe. But the warm peaches are a pleasant compliment to the pepper jack cheese and acts as a bouncer to break up the carb party that sneaky quesadillas are usually known to throw.

Plan of Attack:

1. Mix Dip

2. Prep Quesadillas

3. Cook

Ingredients for 4 Quesadillas:

Dip:

1 tsp honey

½ tsp lime juice

½ C plain yogurt (recipe calls for reduced-fat sour cream. I didn’t have any, so I subbed yogurt and it was still delicious. So have your pick)

Quesadillas:

4 (8-inch) whole wheat (or flour, if you must) tortillas

¾ C shredded Pepper Jack Cheese

1 C chopped, skinless, boneless rotisserie chicken*

1 C THINLY sliced firm ripe peaches (preferably local in nature)

4 tsp fresh cilantro (optional)

Cooking spray

Instructions:

1. Combine honey and lime juice, whisk together. Stir in yogurt OR sour cream. Cover and chill until ready to serve.
2. Place tortilla on a flat work surface. Sprinkle 3 tbsp of cheese over half of each tortilla; top with ¼ C chicken, ¼ C peaches and 1 tsp cilantro then a little more cheese. Fold tortillas in half.
3. Heat large nonstick skillet over medium-high heat. Coat pan with cooking spray. Place 2 quesadillas in the pan and top quesadillas with another heavy pan.*
4. Cook 1 ½ minutes on each side or until it reaches desired crispness.
5. Repeat until all are done
6. Cut into wedges and serve with chilled dip.
7. Enjoy!

Nutritional Info Per Quesadilla:

364 Calories

15.8g total fat (7.4g saturated)

21.3g Protein

33.5g Carbohydrates

2.2g Fiber

68mg Cholesterol

2.1 mg Iron

485mg Sodium

235mg Calcium

*Option*

I used my Panini press to cook my quesadillas and followed the light indicators. You can also use a Jorge (what I call my George Foreman Grill) to get the job done quickly.

If you opted for the super chef option and CrockPotted your own chicken, It makes your life so much easier because I just grabbed some out of fridge!

Thursday: Chicken-Tarragon Salad

Recipe adapted from Sandra Lee Semi-Homemade Cooking Made Light

Personal Note: Salads just aren’t for us to begrudgingly order at restaurants. We can begrudgingly make them at home. I’m only kidding; salads can be a delicious at-home dinner especially on a hot day. Which if you’re in Texas, it’s still hot and it’s cramping my fall style. I’ll be honest; this is a more advance pallet taste. Tarragon has a tasty flavor, but I don’t think young tongues and close-minded people would appreciate. But, SmithCale really enjoyed it!

Plan of Attack:

1. Prepare dressing

2. Mix chicken Salad

3. Toss and Eat

Ingredients for 4 servings:

Dressing:

½ C fat-free mayo

¼ C plain yogurt

2 tsp tarragon

1 tsp poppy seeds

Salad:

2 pouches (7 oz each) chuck chicken breast meat, rinsed and drained *

1 C seedless red grapes cut in half

2 ribs celery, chopped

¼ C chopped walnuts

6 C packaged spring mix lettuce (or mix of your choice)

¼ C chopped red onion (I used green onions that were just as yummy)

Instructions:

1. In a small bowl mix mayo, yogurt, tarragon and poppy seeds; set aside
2. In a medium bowl combine chicken, grapes, onion and celery. Set aside 1 tbsp of walnuts. Add remaining walnuts to chicken. Pour ½ C dressing over mixture and stir to combine
3. In a large bowl, toss lettuce with remaining dressing. Divide amount 4 plates. Divide chicken mixture among plates.
4. Sprinkle with reserved walnuts
5. Enjoy!

Nutritional Info:

Calories 232

Fat 7g total fat (1g saturated)

Protein 27g

Carbohydrates 17g

Fiber 2g

Cholesterol 53mg

Sodium 571mg

*Option*

Remember that chicken I made earlier in the week? Yep, that’s still making my life easier by using that.

Friday: Cold Sesame Noodles with Chicken & Cucumbers

Recipe adapted from Cooking Light, Sept. 2009

Personal Note: I have to give credit where credit is due. My friend Kate Hansen (we call her California Kate around our house so that SmithCale will know which Kate I’m talking about) had this recipe on her blog a while back, and then it reappeared; so I thought that if it was good enough to mention twice, I should try it! We ate, we loved and now we share! This is a great, easy way to sail into the weekend especially if you had leftover chicken like I did.

Plan of Attack:

1. Cook noodles

2. Combine dressing ingredients

3. Add other ingredients

4. Toss and Eat

Ingredients for 2:

4 oz uncooked thai rice noodles (this is a Smith family favorite, feel free to use any asian noodle of your choice. i.e. udon noodles, egg noodles, etc. But, no pastas, this isn’t Italian.)

1/8 C rice vinegar

1 Tbsp dark sesame oil

1 Tbsp low-sodium soy sauce

½ Tbsp honey

1 tsp chile paste with garlic (found in the ethnic section, or you can use sambal oelek (if you happen to know what that is…))

1 tsp fresh ginger, finely chopped

1 C shredded skinless, boneless rotisserie chicken

½ medium cucumber (or more to taste), halved lengthwise and sliced

3 Tbsp chopped green onions

1 ½ Tbsp chopped dry-roasted peanuts

Instructions:

1. Cook noodles according to package directions, omitting salt and fat. Drain and rinse under cold water; drain some more. (Nobody likes a wet noodle)
2. Combine rice vinegar, sesame oil, soy sauce, honey, chile paste with garlic, and ginger in a large bowl; stir together with whisk.
3. Add noodles, chicken and cucumbers; toss gently to coat
4. Top with green onions and peanuts.
5. Enjoy!

Nutritional Info, per 1 Cup Noodle mixture, 1 Tbsp onions and 1 1/2 peanuts:

302 calories

9.2 g total fat (1.4 g saturated)

40 mg cholesterol

32.6 g carbohydrates

3.1 g fiber

21.5 g protein

Question: Can someone tell me what sambal oelek is?

Baking All the Rules- Banana Crumb Muffins

Welcome to my favorite day of the week! For those of you that think I'm a clean eating fanatic,I'm here to debunk that myth. I now believe in balance for everything.

From your working life, to your personal life and especially in your eating. And I know when some people diet they tend to cut out certain foods (main culprit: carbs) because they think it will "Break the Rules".

But, once again, balance is key and I do love a good baked good from time to time. And I find them easier to enjoy when I know what's in them and can use high quality ingredients that taste better anyway. And, baked goods don't have to be sweet, I will also show you some bread recipes I've used (homemade tortillas, pitas and Naan anyone?)

So I want to introduce you to some of my favorite baking recipes on my favorite day! Welcome to Baking All the Rules!

Food for Fun,

the SupperSmiths, forging one meal at a time

Banana Crumb Muffins

Recipe adapted from AllRecipes.com

Personal Note: I LOVE BANANAS (and raisins, but that's a different post)! I reduced the recipe to only make 6, because I personally don’t want hoards of baked goods sitting around taunting me with their delectableness.

Plan of Attack:

1. Mix Dry Ingredients

2. Mix Wet Ingredients

3. Add Dry to Wet

4. Make and apply crumb topping

Ingredients for 6 servings:

Dry Ingredients:

½ C All-purpose flour

¼ C Whole wheat flour

½ tsp baking soda

½ tsp baking powder

¼ tsp salt

Wet Ingredients:

1 ½ bananas, mashed (I used overripe bananas that I had in the freezer, and thawed before use)

¼ + 1/8 C sugar

1 egg, lightly beaten

3 Tbsp butter, melted

Crumb Topping:

¼ C brown sugar

1 Tbsp whole wheat flour

Sprinkle of cinnamon

½ Tbsp butter

Instructions:

1. Preheat oven to 375 degrees. Lightly grease 6 muffin cups (with cooking spray or use the paper route)
2. In a large bowl combine the dry ingredients (flour, baking soda, baking powder and salt)
3. In another bowl combine the wet ingredients (banana, sugar, egg and melted butter)
4. Stir the banana mixture into the flour mixture and stir until moistened. Spoon batter into prepared muffin tin.
5. In a small bowl combine brown sugar, 1 Tbsp flour and cinnamon. Use a fork to cut in butter until it resembles coarse cornmeal. Sprinkle over uncooked muffins
6. Bake for 18-20 minutes, until a it passes the toothpick test.
7. Enjoy!

Nutritional Info:

Calories 263

Fat 8.1g total fat

Protein 3.2g

Carbohydrates 46g

Fiber 1.5g

Cholesterol 40mg

Sodium 352mg

Meet My Friend: Quinoa

For your reading pleasure and general knowledge, I am starting a Wednesday segment called "Meet My Friend". On Wednesdays I'll introduce you to one my culinary friends that you may not have known before! Today we're meeting the elusive Quinoa (pronounced KEEN-wah, I personally enjoy saying it with a little Antonio Banderas flare!). I know some of you might have been intimidated by this week's friend, but let me show you that Quinoa is nothing to be frightened of!

Quick History:
Grown by the Incas, who believed the crop to be sacred, usually the Inca emperor would traditionally sow the first seeds of the season. But, when the Europeans conquered South America, Quinoa became scorned by the Spanish Colonists for food for the Indians. The conquistadors forced the Incas to grow corn instead. It is believed that Quinoa has been widely grown and eaten in South America for over 6,000 years!

Nutritional Value:
Quinoa is rare because it has 12%-18% protein, which is very high for a non-meat form or protein. (See, vegetarian meals CAN have protein! This statement is for all the non-believers, you know who you are.) Also, it has a balanced set of essential amino acids, which makes it a complete protein. And, of course, it has fiber (we all know why that is important), phosphorus, magnesium and iron. Because of it's gluten-free nature it is easier to digest, for those of us with sensitive tummies.

Random Awesome Fact:
Because of Quinoa's fabulousness, it is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights.

Local Places to Find Quinoa:
You're local health food store, or I found mine at a Brookshire's.

Food for Wisdom,

the SupperSmiths, forging one meal at a time

in case you need this week's menu

picture source:http://www.amazon.com/Ancient-Harvest-Organic-Traditional-12-Ounce/dp/B000LKUTLE

Weekly Menu Inspirations: Sept. 13-17, 2010

Welcome to SupperSmiths! We hope you find some inspirations for your own table from our's. Please keep checking back weekly!

Happy Eating from your SupperSmiths, forging one meal at a time

Please click on the Day to view entire recipe.

Meatless Monday: The Loaded Bowl

Recipe adapted from Clean Eating Sept/Oct 2010.

Tuesday: Hearty Lentil Soup

Recipe adapted from Clean Eating Sept/Oct 2010.

Wednesday: Spiced Pork Chops w/Apple Chutney

On Side: Sauteed Brussels Sprouts with shallots

Adapted from Cooking Light, March 2009

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Thursday: Adobo Chicken with Carrot Rice

Adapted from AllRecipes.com

Friday: Hawaiian Pepper Stir-Fry

Adapted from Clean Eating July/August 2010

Meatless Monday: The Loaded Bowl

Recipe adapted from Clean Eating Sept/Oct 2010.

Personal Note: SmithCale and I like to eat at least one vegetarian meal a week, gets your veggies, people!

Plan of Attack:

1. Cook Quinoa

2. Roast Tomatoes

3. Chop Avocado

4. Mix Dressing

5. Add all ingredients together

Ingredients for 2:

½ C Quinoa (+ 1 C water for cooking)

½ Can Black Beans (rinsed and drained)

½ pint cherry tomatoes

1 garlic clove- chopped

handful chopped cilantro

1 Avocado(sprinkled with lemon juice to prevent browning)

Sea Salt/ Black Pepper to taste

Dressing-

1/8 C. extra-virgin olive oil

1/8 C. white vinegar

1-3 cloves of garlic- chopped (depending upon your garlic love, SmithCale & I LOOOOVE garlic)

Sea Salt/Black Pepper to taste

Instructions:

1. Prepare quinoa according to package directions, cover and set aside.
2. Set broiler to HIGH, cut tomatoes into halves, add 1 clove of chopped garlic, sprinkle with olive oil, with a little sea salt, toss to coat. Broil for 5-7 minutes
3. Chopped avocado and add lemon juice, place in large bowl and put in fridge
4. In a smaller bowl mix dressing ingredients, set aside
5. In the larger avocado bowl add fluffed with fork quinoa, black beans, tomatoes, cilantro.
6. Add dressing on top and toss to coat.
7. Enjoy!