Bulgur-Blueberry Salad (Perfect for Spring/Summer Cookouts!)

I often get asked about bulgur at work; "what is it?" and "how do I use it?".  To be honest, before making this recipe last year I had never used bulgur and didn't know much about it.  All I really knew was that it's a whole grain and that it's used in the Middle Eastern dish tabbouleh.  But now that I've learned about the amazing qualities (in regards to taste, versatility and nutrition) of this wholesome grain I like to tell people if you're looking for a new whole grain to use as the weather gets nicer and you start craving fresh, delicious salads, move over quinoa....bulgur is here! One serving of bulgur, which is 1/4th cup dry, provides a whopping 7 grams of fiber and 5 grams of protein. Not bad for a grain.  In fact, that's pretty stellar.

I found this recipe on a rack the store where I work, and thought it looked pretty and would be a great way for me to get "introduced" to bulgur.  I wasn't sure I would like it, but to be honest, this was one of the best salads I have ever tasted.  The sweetness from the blueberries, combined with the savory taste of the feta, and the healthy fats from the walnuts......let me tell you, it was a winning combination!

 Blueberry-Bulgur Salad

(Serves 8)

1/2 cup bulgur wheat

1.5 cups blueberries

4 ounces reduced fat feta

1/2 cup toasted walnuts

1/2 cup chopped parsley

1/2 cup diced red bell

1/4 cup basil

Dressing

2 tbsp. fresh lemon juice

2 tsp. balsamic vinegar

1/2 tsp. sugar

1/2 tsp. dijon mustard 

2 tbsp. extra virgin olive oil

Directions

1.  Cook the bulgur as directed on package.  Once cooled, add blueberries, feta, walnuts, parsley, basil, pepper, onion, and mix. 

2.  In a small bowl whisk together lemon juice juice, vinegar, sugar and mustard.  Whisk in oil; season with salt and pepper to taste.  Drizzle on salad; toss to coat.  Cover and refrigerate at least one hour before serving.

** NOTE:  If you are following a low FODMAPs diet you will want to replace the bulgur with a non-wheat grain, such as quinoa.  

Estimated Nutrition Fact for 1-serving, or 1/8th of the salad

Nutrition Highlights:  Low fat, good source of fiber and vitamin A, excellent source of vitamin C.  And even that small amount of iron (5% DV) will be absorbed better because of the vitamin C.  Did you know that?!

.

We served this salad with Sweet and Savory Grilled Chicken.  This would be a great combination for your next get together this spring or summer (although any lean protein would pair well with this salad)

QUESTION:  Have you ever used bulgur?  Share your favorite recipe in the comment section, if you'd like!

Thanks for reading.

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Zucchini Pasta with Red Sauce and Oat-Filled Turkey Meatballs

Do you ever see a really good deal on a cookbook and feel obligated to buy it?  I'm normally not an impulse shopper, but when it comes to certain things, like cookbooks, I am!  Our local grocery store has a giant cookbook sale every once in a while, and last year this book was on sale for two-dollars.  Yes, two-dollars!!

Strangely enough, I've yet to make any of the "skinny desserts" (there is a molten lava cake that I'm planning on making soon), but I have to say I'm pretty proud of the fact that I've even used the cookbook once. I mean, with Pinterest, wonderful blogs and recipe websites, who needs cookbooks anymore?!  Well, as it turns out, I do!  This was actually the second recipe I made from this cookbook, and coincidently the first one I made was also using ground turkey (turkey meatloaf with crimini mushrooms).  Today I want to share with you a lower carbohydrate, fat, and therefore lower calorie way to make "spaghetti and meatballs".

You'll start with the "meatballs"......

Turkey Meatballs With Oats

Makes 12 balls (4 servings)

Modified slightly from a recipe found in Substitute Yourself Skinny, by Chef Susan Irby

Ingredients

1 pound lean ground turkey breast

1/2 cup old fashioned oats

2 egg white

1 tsp. dried oregano

1/2 tsp. dried thyme

1 tsp. dried basil

1 tsp. sea salt

1 tsp. black pepper

1. Preheat oven to 400 degrees.  In a large mixing bowl, combine the turkey, oats, egg, oregano, thyme, basil, salt and pepper.  Mix well.  Roll into 12 meatballs (about 2 heaping tablespoons each).  Spray a heavy ovenproof skillet (or baking sheet) with nonstick spray.  Place the meatballs in skillet and bake for 12 minutes or until done (should reach 165 degrees).

Estimated nutrition facts for 1-serving (3 turkey balls)

And if you want to have a very low calorie and low carbohydrate "pasta", make zucchini noodle pasta (or spaghetti squash is another option).  Simply shred zucchini and boil it for about 5 minutes (I used 4 zucchini for 4 servings).

Step one: shred the zucchini (1small zucchini per person)

Step two: boil water, then add zucchini and allow to simmer for 5 minutes

Step three: strain and put into a bowl 

Step five: add your favorite toppings

If you eat about 1 cup of the zucchini you will only be consuming about 20-30 calories.  Compare that to regular pasta, which is about 180-200 calories in a cup.  Yeah, now you get it!  And this is even husband approved. I reluctantly served this to Nick, but was happy to see (and hear from his "mmmmms") that he enjoyed this dish just as much as I did.  In fact, here is what he said, "What is this?" and I said, "Zucchini!!  Cool huh?!" and he said, "yeah, it's good!".  SCORE!  Now if only our future children can enjoy zucchini pasta....

** NOTE:  If you are following a low FODMAPs diet look for a tomato sauce that is free of onion and garlic.  Or make your own by blending canned tomatoes, some spices, and garlic-infused olive oil.

The meatballs really tasted great, and with the tomato sauce and zucchini pasta, it was the perfect light and refreshing dinner.

QUESTION: Have you ever made zucchini pasta?  What other vegetables have you used as "pasta"?

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Mediterranean Chicken Thighs with Lentils

Are thighs the new breasts? That was the question on the Today Show a few weeks ago.  I'd like to think yes (at least for humans....you know, wouldn't that be nice? Can you imagine women spending tons of money on thigh implants? lol).  But what about for poultry? The chef on the Today Show, whom I can't remember at the moment, claimed that indeed that chicken thighs are the new chicken breast.  I'm not quite sure though.  When you compare the nutrition facts thighs are a bit fattier (because of the dark meat) and therefore provide slightly more calories (and some would argue, more flavor).  Is it worth it?  I still don't know, but I do know this, thighs made this dish amazing, and one that I will make time and time again.

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The Candid RD

Something else that made this dish amazing was the fact that it was baked in parchment paper. So, the clean up was a breeze.

Mediterranean Chicken Thighs With Lentils

Serves 4

Source: Mother Rimmy's Blog

Have you ever gone to post a recipe on your blog and noticed that the entire post that you worked so hard on was erased??  Vanished completely into cyberspace, somewhere. Well, that happened to me this morning, and therefore you'll just have to get the link to the recipe;

CLICK HERE FOR RECIPE and the Nutrition Facts

** NOTE:  If you are following a low FODMAPs diet first, omit the red onion, and second, use canned lentils.  Why canned? The canning process actually causes the FODMAPs to leach out in the brine.  Who knew?

But hey, at least my pictures were still saved in my iPhotos.  Darn you Google for deleting my post.  But thank you iPhotos for not deleting my photos :)

If you're thinking; "I would much rather use chicken breast", I would say that's probably fine.  Because this chicken was cooked in parchment paper it held onto a lot of the flavors and juices.  I would definitely say a leaner chicken breast would work just fine in this recipe.  Either way, the recipe was a hit with our friends (Nick and I were at a friend's house when we made this) and was certainly enjoyed by all.

QUESTION:  Do you think thighs are the new breast?  I mean, in terms of poultry....of course.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

One-Pot Chicken With White Beans and Rosemary (Thrifty Thursday)

You probably wouldn't know this from reading my blog, but my favorite type of bean is the white bean (ie: cannellini beans).  I'd add them to everything if they didn't give me so much gas (sorry, but seriously, they do).  If I was able, I'd add these beans to all salads, soups, pasta dishes, whatever.  They are just so good! Anyway, you get it, I love them, so when I found this recipe in Martha Stewart's "Food" Magazine (which I sadly stopped getting for free, perhaps I should order it?!) I knew I had to make it (and of course I also knew to arm myself with some Beano). 

This recipe was thrifty in terms of money and time.  As far as the money, it cost about $2.50 a serving, and while the time to actually make the recipe wasn't necessarily short, the clean-up was a breeze because it was a one-pot meal.  

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The Candid RD

Of course, my experience with this recipe wasn't as "thrifty" as it should have been.....

I was a complete idiot and put the chicken in my Le Creuset cassserole dish instead of the appropriate "French Oven" (see below).

Don't you worry, I brought that broken dish right into Bed, Bath and Beyond, where I had received it as a wedding present just 3 weeks before, and they gave me a new one. So kind (seriously, that was awesome).  But that wasn't the only "oops" moment on this particular day.   I was clearly not thinking straight because not only did I use a casserole dish for a direct heat application, but I also failed to follow the directions of the recipe.  Take note, I did not cut the whole chicken into ten pieces as the recipe suggests.  Martha would not be happy.  So, when you make this recipe, follow the directions, don't be like me.  Thankfully, either way, the recipe turned out to be fantastic.

"One-Pot" Chicken with White Beans and Rosemary

Serves 4

Source: Martha Stewart Living

Ingredients

1 whole chicken (3.5-4 pounds) cut into 10 pieces

Salt and pepper to taste

1 large yellow onion, thinly sliced**

1 can (6 ounces) tomato paste

2 cans (15.5 ounces each) cannellini beans, rinsed and drained**

1 sprig rosemary

Directions

1.  Preheat oven to 375 degrees. Pat chicken dry with paper towels and seasons with salt and pepper.  In a large heavy pot, place chicken skin side down and cook over medium until pieces release easily from pot and are browned, about 10 minutes.  Flip and cook until browned, 5 minutes.  Transfer to plate.

2.  Add onion to pot and cook until softened, about 3 minutes.  Add tomato paste and cook, stirring until fragrant and dark red, about 4 minutes.  Stir in 2 cups water, beans, and rosemary; season with salt and pepper.  Bring to a rapid simmer.  Return chicken to pot, skin side up.  Transfer to oven and bake until chicken is cooked through and liquid is slightly reduced, about 20 minutes.

3.  Serve

**NOTE: If you are following a low FODMAPs diet, omit the onion and be sure to take a Beano (or similar product) for the galactans (GOS) in the beans.  Keep in mind, however, products like Beano only help you digest the GOS not the fructans.  So if you are really sensitive to fructans (part of the "O" in FODMAPs) I wouldn't make this dish (or just eat a very small amount of the beans)

Estimated Nutrition Facts for 1/4th of recipe
Yes, it's a high calorie meal, but this filled me up for hours.  I would say this recipe could easily serve up to 6 people, if you want to reduce your serving and calories (it's still very, very filling)

Nutrition Highlights:  Lower in sodium (just above 300 mg, not bad at all!), excellent source of fiber vitamin C, calcium and iron, good source of vitamin A

QUESTION:    I told you my favorite bean, what's yours?  I also really love lentils (that's a new love for me, stay tuned for a lentil hummus recipe coming soon!)

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Nick Makes a (Sustainable) Seabass Dinner, with Three Pepper Relish

I told Nick that all I wanted for my birthday this year (the big 3-0) was for him to make me dinner.  I know he gets nervous making me dinner because a) I have a lot of dietary restrictions due to my low FODMAPs diet and b) I like to eat pretty healthy, even on my birthday.  So, right away he started researching and planning ahead (planning ahead is rare for him, so I was impressed).  

I got some heat from a not-so-happy reader recently when I posted a recipe using a fish that was on the "avoid list" on Monterey Bay Aquarium's Seafood Watch Program.  To be fair, the recipe I posted was one that could be modified to fit just about any fish (especially the lighter white fish, which is what I mentioned in the blog post).  I wasn't promoting the fish, necessarily, but the recipe, and the fact that you don't need to eat salmon or tuna in order to reap the benefits of fish. That being said, I realize I am a health care professional and need to be careful about what I post, so when Nick picked up "Seabass" for my birthday dinner, I freaked!  Chilean Seabass?  That's a no no.  That's a fish that is certainly not sustainable, and I was shocked to hear that the seafood department where Nick purchased the fish (which is that uses very sustainable seafood policies) was even carrying it! 

If your supermarket is selling Chilean Sea Bass and abides by the Marine Stewardship Counsil (MSC) standards, it's a much better product.  If you don't know, ask!

But the good news is that it was not Chilean Sea Bass, but instead a Mero Hawaiian Seabass (which is actually a type of grouper, sold under the name "Mero Sea Bass".  Yeah, grouper and sea bass are in the same family...who knew?!).  The Mero Hawaiian Seabass is actually "caught using environmentally friendly methods to reduce habitat damage and bycatch".  Nice work Nick. High five!  So, I went ahead and gave Nick the "ok" for this one.

Nick had it planned out pretty well.  I worked until about 6:30pm, and he started making dinner right when I walked in the door (because he knows how I like to take my time and unwind after work).  I could smell the deliciousness of the sauteed vegetables, roasted potatoes, and the fresh fish wafting through our house.....

It was dark by the time we ate, so the color wasn't great, but the end product was amazing.  Once again I thought; "Nick needs to cook more often"!

As it turns out Nick had gone to the grocery store looking for halibut, because the recipe he had was for halibut.  Of course, halibut can't be found fresh here in Ohio until later in March (not late January/early February....come on Nick, didn't you know?!  haha, jk. I didn't know that either).  That being said, you could make this recipe with halibut, if you can find it fresh.

Grilled Mero Hawaiian Seabass (or Halibut) with Three Pepper Relish

Serves 8

Source

Ingredients

Relish:
1 yellow bell pepper, quartered
1 red bell pepper, quartered

1 orange bell pepper, quartered

Cooking spray
2 tablespoons chopped fresh parsley

2 tablespoons chopped capers
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1/4 teaspoon kosher salt
1/4 teaspoon black pepper

1 garlic clove, minced **

Fish:

1/2 tablespoon olive oil

8 (6-ounce) skinless sea bass fillets (or halibut)

2 teaspoons chopped fresh thyme

3/4 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

**Note: If you are following a  low FODMAPs diet , omit the garlic and replace the olive oil with a  garlic-infused version.  And because Nick loves me so, he made sure to omit the garlic and use garlic-infused olive oil to make up for the garlic flavor, even though he loves garlic (I mean..who doesn't?!)!

Directions

1. Prepare grill to medium-high heat.

2. To prepare relish, coat bell pepper pieces with cooking spray. Place pepper pieces on a grill rack; grill 3 minutes on each side or until lightly charred. Remove from grill; cool slightly. Coarsely chop bell pepper pieces. Combine chopped bell peppers, parsley, and next 6 ingredients (through garlic); set aside.

3. To prepare fish, brush oil evenly over fish. Sprinkle fish evenly with thyme, 3/4 teaspoon salt, and 1/2 teaspoon black pepper. Place fish on grill rack; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with relish.

Nutrition Facts for 1/8th of recipe, made with Mero Hawaiian Seabass
** If made with halibut the calories will be only slightly higher **

NOTE:  The cholesterol on this is not accurate.  This recipe would have about 70 mg cholesterol, all from the seabass.


Nutrition Highlights: Under 200 calories, about 700-1000mg combined EPA and DHA (not bad!).  Salmon has double that, but many types of fish have much less.

QUESTION:  What was the last great meal you had made for you, at home or in a restaurant??

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Slow-Cooker Pork and Sweet Potatoes (healthy comfort food!)

Do you like meat and potatoes?  I do. Especially when it's cold outside.  And especially when I'm feeling a little sad or stressed.  Meat and potatoes is really the ultimate comfort food, don't you think?!  Well, unless you consider ice cream, chocolate, peanut butter.....ok, so I'm more of a sweets person when it comes to comfort foods, but I'll have my ice cream after my meat and potatoes!

When I found this recipe for Slow Cooker Pork and Sweet Potatoes I knew I had to make it because I saw that it contained cinnamon.   My Italian grandma, Lois, used to add cinnamon to her lasagna and I swear it made the dish that much more amazing.  Ever since I was young I've been adding cinnamon to my savory dishes, but it's rare that I see recipes that do the same.  The recipe below is a different spin on meat and potatoes, and it's a healthier one that I promise you and any picky relatives or loved ones will enjoy every bite.

Slow Cooker Pork and Sweet Potatoes

Serves 6

Source: http://www.cdkitchen.com/

Ingredients

1 1/2 pound pork tenderloin, cut into 3/4-inch thick pieces (excess fat removed)

 3 cups raw, sliced sweet potatoes

 1/2 cup chopped onion

 1/2 cup chopped green bell pepper

 1 can (14.5 ounce size) diced tomatoes

 2 tablespoons brown sugar

 1/2 teaspoon cinnamon

1 teaspoon dried parsley

 1/8 teaspoon black pepper
Parsley for garnish (optional)

Directions

Spray crockery with cooking spray. Combine pork, sweet potatoes, onion, and green bell pepper.

Combine tomatoes with brown sugar, cinnamon, parsley, and black pepper; pour over pork mixture. Cover and cook on LOW setting for 8 to 10 hours. Stir to mix before serving.

Note:  If you are following a low FODMAPs diet be sure to chop the onion into larger pieces so you can easily take them out/avoid them when you are eating this dish.  You could omit the onion (if you are really sensitive to the water soluble GOS and fructans this is probably the best idea), but I liked getting the flavor of the onion in the dish and it didn't seem to both me.  Also keep in mind that sweet potatoes, when eaten in excess of about 1/2-cup/sitting, could cause some GI discomfort for those who are really sensitive.

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Nick couldn't wait to get his hands on this when he came home from work.  And he wasn't angry when he had it for leftovers for about 2 days afterwards :)

Estimated Nutrition facts for 1/6th of recipe

Isn't it comforting when your comfort food is so ..... light?!   

Nutrition Highlights:  One full serving has only slightly more than 4 grams of fat (probably because there was no extra fat added to the recipe, only the pork), less than 100 mg sodium (notice, there was no salt added in this recipe. The 75 mg/serving is from the canned tomatoes) and a good source of fiber (thanks mainly to the sweet potatoes), and vitamin A, and an excellent source of vitamin C.

Need some comfort? Make this recipe. Pronto.

GIVEAWAY WINNER!

I posted a vegetarian slow cooker cookbook giveaway last week and the winner of the cookbook is.....

Michaela

I asked everyone to write a comment telling me their favorite vegetarian protein source.  Most of you indicated you love beans, especially lentils and chickpeas.  There were also many votes for tofu and tempeh (tempeh is my number one favorite too, in case you were wondering, which I know you were, haha)

Michaela, please send your mailing address to GCsmiler19@yahoo.com, and happy slow-cooking!

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.