SIX-INGREDIENT GRILLED SHRIMP

Makes 4 servings

These light and easy shrimp are a quick way to add a flavorful touch to a summer meal.  They’re great hot off the grill or served chilled as a salad topper or appetizer.

Skewers, metal or wooden

1 teaspoon smoked paprika

1 teaspoon garlic powder

1/8 teaspoon cayenne

2 tablespoons lemon juice

1 tablespoon canola oil

1 pound large shrimp (about 24), peeled and deveined  

Cooking spray for grills

Lemon wedges

Put wooden skewers in a pan, cover with cold water and soak for 30 minutes.

Mix paprika, garlic powder and cayenne together in a medium bowl. Whisk in lemon juice and canola oil.

Pat shrimp dry with paper towels. Add to the bowl with the spices. Toss well to coat. Cover with plastic wrap and refrigerate for 20 minutes.

Remove shrimp from refrigerator and thread onto skewers.

Lightly spray cold grill with Cooking Spray for Grills, following can directions. Heat grill to medium-hot.  Put shrimp on grill and cook, turning until each side is opaque, about 4-6 minutes. Serve immediately with lemon wedges.

Or, cool to room temperature and refrigerate, covered, in clean bowl for up to 2 days.

Nutrition information per serving: 160 calories; 6 g fat; .5 g saturated fat; 170 mg cholesterol; 170 mg sodium* ; 2  g total carbohydrate; 0 g dietary fiber; 0 g sugars; 23 g protein; 10% RDA Vitamin A; 10% RDA Vitamin C; 6 % RDA Calcium; 15 % RDA Iron

Sodium Savvy: Sodium levels in shrimp can vary greatly. For the most accurate sodium info, ask the counterperson to show you the packaging the shrimp came in.

Photo courtesy of Oleksandra Naumenko

CARROT RAISIN SALAD

Makes 4 servings

You’ll serve this luscious salad again and again.  Make it at least a few hours in advance and refrigerate so the flavors have a chance to come together and the carrots can soften a bit.

Dressing

1 ¼ cups plain nonfat Greek yogurt

½ cup fresh orange juice

1 teaspoon unseasoned rice vinegar

¼ teaspoon allspice

¼ teaspoon Crystal Diamond Kosher salt

¼ teaspoon pure vanilla extract

Small pinch ground cloves

Whisk dressing ingredients together in large measuring cup. Set aside.

Salad

1 (10-ounce) bag shredded carrots, about 4 ½ cups

8 cups boiling water

1 cup chopped tart apple

1/3 cup raisins

½ cup chopped walnuts

Put carrots in a large colander. Place colander in the sink. Pour boiling water over the carrots and stir well. Cool to room temperature.

Pat carrots dry and place in a large bowl. Add apples and raisins. Stir. Pour dressing over the top and stir well.

Refrigerate, covered, at least three hours or up to overnight, stirring occasionally.  

Sprinkle with walnuts at serving time.

Nutrition information per serving: 190 calories; 5g fat; 0g saturated fat; 0 mg cholesterol; 155 mg sodium; 29 g total carbohydrate; 4g dietary fiber; 10 g sugars; 10 g protein; 240% RDA Vitamin A; 30% RDA Vitamin C; 10 % RDA Calcium;

4 % RDA Iron

Photo courtesy of GraphicStock

CREAMY BERRY CONES

Makes 4 servings

Filling the cones with sweet berries makes a classic summertime treat twice as good!

1 cup mixed fresh berries – blueberries, raspberries, and coarsely chopped strawberries

2 cups low fat frozen yogurt or reduced fat ice cream

4 ice cream cones, cake or sugar

Spoon berries into cones, dividing equally. Top each cone with a ½ cup scoop of frozen yogurt or ice cream. Enjoy!

There’s no nutritional information for this recipe since the berry mix, frozen treat selection and cone are all up to you.

If you’re diabetic, calculate your numbers.  If you aren’t diabetic, make sure you measure the frozen yogurt or ice cream and you’ll be in good shape.

Cooking questions? Email me at kitchenwithcarla@hotmail.com. Visit Carla’s blog in kitchenwithcarla.blogspot. com for more tasty info!

COPYRIGHT 2016 CARLA F. Williams ALL RIGHTS RESERVED

The post IN THE KITCHEN WITH CARLA: Lazy bites of summer appeared first on Wave Newspapers.

There is no need to abandon your healthy-eating goals this summer. Just make grilled veggies and fresh fruit the stars of your plate, then add a scoop of my Make-Ahead Potato Salad and drizzles of Tangy Smoky Barbecue Sauce. You won’t sacrifice health or taste. Enjoy.

Photo courtesy of Andrea S. Mink

MAKE-AHEAD POTATO SALAD

Makes 8 (½ cup) servings

Gently smashing some of the potatoes adds a delicious creaminess to this salad. With all the flavors and textures you love in a potato salad, this no-guilt version will be your new picnic favorite!

INGREDIENTS

Potatoes

1 pound red potatoes, cut into ½-inch pieces (about 3 ½ cups), put in cold water right after cutting

1 tablespoon apple cider vinegar

Dressing

2 large eggs, hard-cooked and 1 yolk discarded

1 tablespoon mustard

¼ cup fat-free sour cream

3 tablespoons low-fat mayonnaise

3 tablespoons sweet pickle relish

½ teaspoon ground black pepper

Vinegar Mixture

3 tablespoons apple cider vinegar

1½ teaspoons sugar

¼ teaspoon Crystal Diamond Kosher salt

Photo courtesy pf aruba200

Veggies

½ cup thinly sliced celery

½ cup finely chopped red bell pepper

½ cup thinly sliced green onions

1 tablespoon finely chopped flat-leaf parsley

Sweet paprika, optional

PREPARATION

1. Have colander, large bowl and wooden spoon ready.

2. Prepare Potatoes: Stir 8 cups cold water and the 1 tablespoon vinegar together in a medium-sized pot. Drain potatoes in the colander, rinse well and add to pot. Boil gently, uncovered, until potatoes are very soft when pierced with a fork but still hold their shape, about 30 minutes, stirring occasionally.

3. Make Dressing: While potatoes boil, chop egg whites and set aside. Mash egg yolk in a medium bowl then whisk in mustard. Stir in sour cream, mayonnaise, relish and pepper. Set aside.

4. Make Vinegar Mixture: Stir the 3 tablespoons vinegar, sugar, and salt together in small bowl, completely dissolving solids.

5. Mix Salad: Drain potatoes in colander, shaking gently to remove water. Immediately pour potatoes into large bowl and pour Vinegar Mixture over hot potatoes. Stir well to thoroughly mix, pressing some of the potatoes gently against sides and bottom of bowl as you stir. Don’t make mashed potatoes.

6. Pour Dressing over top and stir, gently pressing against bowl. Add Veggies and reserved egg white.  Stir and press gently to combine.  Sprinkle lightly with paprika, if using.

7.  Cover and refrigerate before serving, preferably overnight but at least 4 hours.

Nutritional information per serving: 90 calories; 2.5g fat; .5g saturated fat; 30mg cholesterol; 195mg sodium; 15g carbohydrate; 1g fiber; 4g sugars; 3g protein; % Daily Value – 10% Vit. A; 2% Calcium; 35% Vit. C; 4% Iron

Artwork courtesy of annzabella

TANGY SMOKY BARBECUE SAUCE

Makes about 1 ¼ cups – Ten (2 tablespoon) servings

Bottled barbecue sauces typically pack a hefty sodium punch – often over 250 mg per serving. Savor this quick and easy sauce, instead. With only 80 mg of sodium per serving, you’ll enjoy homemade BBQ sauce flavor with a smidgen of the salt.

Spice Blend

1 tablespoon onion powder

2 teaspoons garlic powder

1 ½ teaspoons smoked paprika

½ teaspoon freshly ground black pepper

¼ teaspoon ground cinnamon

¼ teaspoon Crystal Diamond Kosher salt

1/8 teaspoon cayenne

Blend spices together in a small bowl. Set aside.

Base

1 cup no-salt added ketchup

2/3 cup apple cider vinegar

2 tablespoons molasses

2 tablespoons reduced-sodium Worcestershire sauce

1 tablespoon prepared mustard

½ teaspoon no-salt liquid smoke

Stir base ingredients together in medium saucepan. Whisk in Spice Blend. Bring to a boil over medium heat, stirring constantly. Reduce heat to medium low.

1 (¼ -inch thick) slice lemon

Add lemon to saucepan. Simmer, uncovered, for 15 minutes, stirring frequently.

Remove pan from heat. Discard lemon. Let sauce rest for one hour to let flavors come together.

Refrigerate leftover sauce, covered, for up to one week. For longer storage, pour cooled sauce into ice cube trays and freeze. Remove cubes from tray, place in freezer bag and return to freezer. Pop out cubes as needed.

Nutritional information per serving: 33 calories; 0g fat; 0 mg cholesterol; 80mg sodium; 9g carbohydrate; 6g sugars; Daily Value –  4% Vit. A; 4% Vit. C; 2% Iron

Cooking questions? Email me at kitchenwithcarla@hotmail.com. Visit my blog inkitchenwithcarla.blogspot.com for more info and tips on healthy cooking.

Copyright 2016 Carla F. Williams All Rights Reserved

The post IN THE KITCHEN WITH CARLA: Summertime — and the cooking is easy appeared first on Wave Newspapers.

BLUEBERRY MAPLE SYRUP

Makes about 3 cups

6 (½-cup) servings

I created this family favorite years ago when our sons were toddlers as a delicious way to bump up the berries and cut back on the syrup. I promise you’ll love it, too.

2 (12-ounce) packages frozen blueberries

¼ cup water

¼ teaspoon ground nutmeg

¼ cup pure maple syrup

Stir blueberries and water together in a medium saucepan. Cook over medium heat, stirring constantly, until berries are thawed and bubbly and the mixture thickens, about 8 minutes. Some of the berries will pop which helps thicken the syrup.

Stir in the nutmeg followed by the syrup. Continue cooking until the syrup returns to a bubble, about 3 minutes, stirring constantly.

Cover, remove from the heat and set aside.  When the pancakes are ready, spoon the syrup into a serving bowl.

Nutritional information per serving: 90 calories; 1g fat; 0 g saturated fat; 0 mg cholesterol; 0mg sodium; 23g carbohydrate; 3g fiber; 18g sugars – 10 g from blueberries; 1 g protein; % Daily Value 4% Vit. C

LEMONY BUTTERMILK PANCAKES

Makes 6 servings

(2 pancakes and ½ cup syrup)

Light and tender with a hint of lemon, these delicious pancakes are really simple to put together.  Gather the dry and wet ingredients before you make the syrup and grate the lemon before you squeeze the juice. Stir it all together after you make the syrup.

Dry Ingredients

¾ cup flour

¾ cup white whole wheat flour

4 teaspoons sugar

2 teaspoons baking powder

½ teaspoon baking soda

¼ teaspoon ground nutmeg

Whisk ingredients together in a medium bowl.

Wet Ingredients

2 large eggs

¾ cup plus 2 tablespoons low-fat buttermilk, room temperature

¾ cup nonfat milk, room temperature

2 tablespoons freshly squeezed lemon juice

1/8 teaspoon Crystal Diamond Kosher salt

2 tablespoons light tub margarine, melted and cooled

1 tablespoon freshly grated lemon zest

Whisk the eggs in a large bowl.  Add the buttermilk, nonfat milk, lemon juice and salt. Whisk until well blended. Whisk in the margarine.

Sprinkle the dry ingredients over the wet ingredients and whisk until batter is fairly smooth but still has some lumps. These lumps help make the pancakes tender. Gently stir in the lemon zest. Let batter rest for a minute or two while you heat the griddle.

Cooking Spray

Lightly coat nonstick griddle with cooking spray. Heat to medium heat.

For each pancake, spoon about ¼ cup of batter onto the hot griddle. Use a wide spatula to flip the pancakes over when the bottoms are golden brown, tops begin to be covered with bubbles and edges begin to set. The tops should still look a little damp.  Cook the other side just until golden brown, checking occasionally. Place on a serving plate.

Serve immediately. Or, keep warm in a single layer on a baking sheet in a 250 degree oven while you make the rest of the pancakes.

Nutritional information per serving: 200 calories; 4g fat; 1g saturated fat; 65mg cholesterol; 400mg sodium; 31g carbohydrate; 2g fiber; 6g sugars; 8g protein; % Daily Value – 4% Vit. A; 10% Calcium; 4% Vit. C; 8% Iron

TROPICAL MANGO ORANGE JUICE

Makes 6 (¾ cup) servings

Mango and ginger give everyday orange juice a nice little zing. Make this refreshing drink the night before if you have a chance. The flavors get even better with a little time.

3 cups frozen mango pieces, thawed (about 14 ounces)

½ teaspoon ground ginger

2 cups orange juice

½ cup chilled sparkling water

Puree mango and ginger in blender. Add orange juice and sparkling water.  Blend on medium speed until mixture is blended.  Refrigerate until serving time.  Stir well before serving.

Nutritional information per serving: 80 calories; 0g fat; 0g saturated fat; 0 mg cholesterol; 2 mg sodium; 20 g carbohydrate; 2 g fiber; 10 g sugars; 1 g protein; % Daily Value – 10% Vit. A; 90% Vit. C

Cooking questions? Email me at kitchenwithcarla@hotmail.com

Copyright 2016 Carla F. Williams All Rights Reserved

The post Pancakes and home-made syrup make a great breakfast appeared first on Wave Newspapers.

Strawberries dipped in melt-in-your-mouth dark chocolate are the perfect finish to a satisfying springtime meal.

Spaghetti with Roasted Asparagus and Lemony Basil Alfredo Sauce

Makes 4 main-dish servings

Roasting the veggies adds flavor and richness to this springtime pasta. Just follow my easy directions for luscious, homemade Alfredo sauce without all the fat and sodium in most jarred sauces.

Photo courtesy of Villalon

Veggies & Pasta

1 large lemon

1 pound asparagus spears, ends trimmed

2 cups grape tomatoes

3 teaspoons olive oil, divided

½ teaspoon white pepper, divided

6 ounces multigrain high-protein spaghetti

Heat oven to 425 F. Bring a very large pot of unsalted water to a rapid boil for pasta.

Veggies & Pasta: Finely grate zest from lemon. Set aside. Squeeze 2 tablespoons lemon juice.

Cut asparagus diagonally into 2-inch pieces.  Pile with tomatoes in center of rimmed baking sheet. Drizzle with 2 teaspoons olive oil and the lemon juice.  Toss well. Sprinkle with ¼ teaspoon pepper; toss. Spread in single layer. Roast until asparagus is tender and tomatoes begin to turn brown, about 25 minutes.

While veggies roast, cook pasta until just firm to the bite, about 10 minutes, stirring well occasionally to prevent clumping. Drain, rinse well under hot water, separating strands and shaking off water. Set aside.

Sauce

2 tablespoons all-purpose flour

1/2 cup fat-free milk

1 (12-ounce) can fat-free evaporated milk

2 cloves garlic, finely chopped

½ cup finely-shredded Parmesan cheese, not powdery

¾ cup basil leaves, torn into pieces

Now make the sauce: Put flour in a bowl. Using a fork, slowly whisk in fat-free milk, dissolving flour.  Shake the canned milk well. Open and slowly whisk milk into the cup. Add remaining pepper.

Heat remaining 1 teaspoon oil in a large saucepan over medium heat.  Add garlic and cook for 30 seconds, stirring constantly. Gradually stir in the milk mixture, using a wooden spoon to stir.  Cook, for 5 minutes or until mixture just begins to boil and thickens slightly, about 5 minutes, stirring constantly to avoid scorching. Be sure to stir in corners of pan and don’t overcook. Remove from heat.

Stir in Parmesan, basil, and lemon zest. Add pasta and stir gently. Pour vegetables over top. Toss well and serve immediately.

Nutritional information per serving: 362 calories; 10.5g fat; 3.5 g saturated fat; 20 mg cholesterol; 309 mg sodium; 49g carbohydrate; 6 g dietary fiber; 16.5 g sugars; 24.5 g protein;  % Daily Value: 45% Vit. A; 45% Calcium; 35% Vit. C; 27.5% Iron

Photo courtesy of Okea

Chocolate Dipped Strawberries

Makes 4 servings

Sweet strawberries make for simple perfection in this crazy-easy dessert.

1 pint (2 cups) medium or large strawberries, unhulled

3 tablespoons dark chocolate chip morsels

½ teaspoon vegetable oil

Line plate with waxed paper.

Gently rinse strawberries. Gently blot completely dry with paper towels.  Place on plate.

Microwave chocolate in microwave-safe bowl on Medium-High power (70%) for 45 seconds.  Stir; chips may still have their shape. Microwave another 10-15 seconds, if needed, or until chocolate can be stirred smooth. When chips are completely melted, stir in vegetable oil.

Quickly dip berry tips in chocolate, shaking off extra chocolate and letting it drip back into bowl. Place berries on plate. Refrigerate, uncovered, for about 30 minutes. Or, if you simply can’t wait, eat immediately!

Cover and refrigerate leftovers.

Nutritional information per serving: 82 calories; 4.75g fat; 2.25 g saturated fat; 0 mg cholesterol; 0 mg sodium; 12g carbohydrate; 1.75g fiber; 8.5 g sugars; % Daily Value – 2% Calcium; 70% Vit. C; 2 % Iron

Photo courtesy of spinetta

Asparagus Tips:

• Look for long, blemish-free spears with closed, compact tips.
• Select bunches with similar sized spears so they’ll cook at the same rate.
• Asparagus likes cool and moisture. Refrigerate bunches upright in about one inch of water or wrap the cut ends in damp paper towel, cover towel with plastic and refrigerate.

Cooking questions?

Email me at kitchenwithcarla@hotmail com or …

Join “Carla’s Kitchen Calls” April 9, from 10 to 10:30 a.m. PST to talk about all things cooking.  Just dial (563) 999-2090 and enter 368-200 for the access code. Check your phone provider for any charges.

Copyright 2016 Carla F. Williams All Rights Reserved

The post CELEBRATING SPRING: Asparagus and pasta provide meatless main dish appeared first on Wave Newspapers.

My spicy version of this Southern treat – with instant brown rice, no-salt-added tomatoes and chunks of smoked chicken sausage – turns this Louisiana comfort-food classic into a quick, healthy pick.

And my tender, succulent collard greens are just waiting to round out your plate and make your mouth water.

Pull up a chair and enjoy!

Chicken and sausage jambalaya

Makes 4 servings (about 1 ½ cup per serving)

The bell peppers, onions, and tomatoes make for plenty of flavorful veggies in this unbeatably easy and delicious dish. I studied the nutritional info and tasted numerous smoked sausages before deciding on Hillshire Farm’s Roasted Garlic Chicken Sausage.

Spice blend

1 tablespoon dried thyme, crumbled between fingers

1 teaspoon smoked paprika

¾ teaspoon ground cumin

¾ teaspoon cayenne

1/8 teaspoon Crystal Diamond Kosher Salt

Blend spices together in a small bowl.

Chicken mixture

12-ounce piece boneless chicken breast, cut into ½ -inch chunks

2 teaspoons vegetable oil

1 (4-ounce) piece smoked chicken sausage, cut into ¼-inch chunks

Sprinkle ½ of spice blend over chicken.  Rub into the chicken.  Set rest of spices aside.

Heat Dutch oven over medium high heat. Add oil and swirl to coat bottom of pan. Put chicken in pan and cook for 1 minute, stirring constantly.

Add sausage and continue to cook for 1 minute stirring constantly. Remove pot from heat and spoon chicken and sausage into a bowl.

(Photo courtesy of Delphotostock)

Veggies

1 cup chopped onion

1 cup chopped green bell pepper (1 medium pepper)

1 cup chopped red bell pepper (1 medium pepper)

½ cup thinly sliced celery

Cooking spray

2 medium cloves garlic, finely chopped

Toss onion, bell pepper and celery together in a bowl. Lightly coat with cooking spray.

Return Dutch oven to stove over medium heat. Add vegetables and sauté until they begin to soften, about seven minutes, stirring frequently to prevent sticking. Add garlic and cook for one minute, stirring constantly.

Rice mixture

3 tablespoons no-salt-added tomato paste

1 (14 ½ – ounce) can no-salt added diced tomatoes in juice

1 cup water

Bay leaf

1 cup instant brown rice, uncooked

Stir in remaining spices and tomato paste. Cook for one minute, stirring constantly.

Stir in tomatoes and water; add bay leaf. Bring to a full boil.

Stir in rice. Add chicken and sausage along with any juices and stir. Stir well. Return to a boil.  Cover and simmer for five minutes. Remove from heat and let stand, covered, for 5 minutes. Remove bay leaf, fluff with a fork and serve.

Nutritional information per serving: 330 calories; 9g fat; 2g saturated fat; 70 mg cholesterol; 360mg sodium; 34g carbohydrate; 5g fiber; 9g sugars; 27g protein. Percentage of daily value: 50% vitamin A; 8 % calcium; 170% vitamin C; 20% iron.

(Photo courtesy of Bert Folsom)

Slow-cooking collards

Makes 8 servings (½ cup per serving)

These low and slow cooking collards grab flavor from red onions and spices instead of ham or turkey.  The recipe makes what mom would have called a “gracious plenty,” which is perfect since it reheats perfectly. Refrigerate for a day or two or freeze in individual servings.

Ingredients

1 pound bagged, cut-up collard greens, stems discarded (about 16 cups)

1 small red onion, sliced (about 1 ½ cups)

1 tablespoon crushed red pepper flakes

1 tablespoon finely chopped garlic

3 cups water

¼ teaspoon Crystal Diamond Kosher salt

Apple cider vinegar, to taste

Put greens in a large colander. Rinse with cold water, shaking off excess. Do not dry.  Sprinkle onion, red pepper and garlic over greens. Toss to thoroughly combine.

Mound greens into large slow cooker.  Pour water over greens. Cook, covered, on low for 6 to 8 hours, or until greens reach desired tenderness. Stir in salt. Serve with vinegar.

Finally, don’t forget the juices! I still remember the look on my Northern husband’s face the first time he saw me drink “pot likker” – the juices left in the pot of greens. Drink up! There are nutrients in those soothing juices.

Nutritional information per serving: 25 calories; 0.0 g fat; 0.0 g saturated fat; 0 mg cholesterol; 45 mg sodium; 6 g carbohydrate; 2 g fiber; 1 g sugars; 2 g protein. Percentage of daily value: 80% vitamin A; 8 % calcium; 35% vitamin C.

Cooking questions? Email me at kitchenwithcarla@hotmail.com

Copyright 2016 Carla F. Williams All Rights Reserved

The post SOUTHERN COMFORTS: Healthy jambalaya and collard greens make for tasty, mouth-watering treat appeared first on Wave Newspapers.

Photo courtesy of billberrycredit

SALMON SWEET POTATO CROQUETTES

Makes 6 servings

Subtle sweetness from sweet potatoes makes the salmon even milder. Salmon skin is rich in good-for-your heart omega-3-fatty-acids so don’t toss it. Keep those little bones, too. They add calcium and you won’t notice them once they’re mashed. 

Spice Blend:

1 teaspoon dried dill weed

½ teaspoon garlic powder

¼ teaspoon cayenne

Mix together in large bowl.

Salmon Mixture

¼ cup liquid egg replacer or 1 large egg

2 tablespoons quick-cooking oats

1 teaspoon finely-grated lemon zest

2 tablespoons freshly-squeezed lemon juice

Add to spices. Stir well to combine.

¼ cup finely-chopped red onion

2 tablespoons finely-chopped red bell pepper

Stir into mixture.

1 small sweet potato (about 4 ounces), peeled and cut into ½-inch pieces

Put 1 cup pieces (refrigerate leftovers) in microwave- safe bowl. Add 1/3 cup water. Microwave, covered, until very soft, 4-6 minutes. Drain, mash, and cool slightly. Stir into egg mixture.

1 (14.75 – ounce) can pink salmon, drained in colander and liquid discarded

Mash thoroughly and stir into potato mixture.

Divide into 6 mounds. Pat between palms of hands to form egg-shaped patties – croquettes- about 3 -inches long.

You can make a day ahead up to this point, cover and refrigerate.

¼ cup flour

2 teaspoons canola oil, divided use

Lemon wedges

To cook:

Sprinkle flour on a plate. Lightly coat croquettes in flour.

Heat large nonstick skillet over medium-high heat. Pour in 1 teaspoon oil. Swirl to coat bottom of pan. Add croquettes and reduce heat to medium-low. Cook until underside is golden brown, about 6 minutes. Flip with a spatula.

Add remaining oil, swirl pan and cook until golden brown, about 4 minutes. Flip and cook until slightly firm to the touch, about 2 minutes, rolling to brown edges.

Serve immediately with lemon wedges.

Nutritional information per serving: 200 calories; 7g fat; 1g saturated fat; 1.1g Omega-3 fatty acid; 70 mg cholesterol; 370mg sodium; 13g carbohydrate; 1g fiber; 2g sugars; 22g protein; % Daily Value – 70% Vit. A; 25% Calcium; 15% Vit. C; 10% Iron

Photo courtesy of Yastremska

CRISPY COD with HOMEMADE TARTAR SAUCE

Makes 4 servings

Pull out your trusty cast iron skillet for tender, crispy fish without the fat from frying. Make it a meal with veggies and sweet potato fries.

Topping

½ cup fat-free Greek-style yogurt

3 tablespoons light mayonnaise

1 teaspoon lemon juice

½ teaspoon dried parsley leaves

¼ teaspoon garlic powder

Stir ingredients together in small bowl.

Spread 1/3 cup mixture in a thin layer on a plate. Set aside.

Put rack in middle of oven.  Lightly spray bottom of large cast iron skillet with cooking spray and put in oven. Preheat oven to 450F. No cast iron skillet? Preheat oven only as high as skillet manufacturer says is safe for your skillet! 

Tartar Sauce

2 teaspoons sweet relish

2 teaspoons finely-chopped red onion

¼ teaspoon reduced-sodium Worcestershire sauce

¼ teaspoon paprika

Stir ingredients into the bowl with remaining yogurt mixture. Set aside.

Cod

½ cup cornmeal

¼ teaspoon garlic powder

¼ teaspoon onion powder

Stir together on a plate.

1 pound cod fillets, patted dry and sprinkled with ¼ teaspoon black pepper

Lemon wedges

Coat all sides with yogurt then cornmeal. Place on clean plate.

Use mitt to remove hot skillet from oven and place on cooling rack. Immediately put fish in skillet, using tongs or fork. Lightly coat tops with cooking spray. The skillet is still very hot. Use mitt to put it back in oven.

Bake until underside is golden, about 7 minutes. Remove from oven and carefully flip fish with spatula. Continue baking until tops are golden and fish flakes easily when poked with a fork, about 5 minutes, depending on thickness.

Serve with tartar sauce and lemon.

Nutritional information per serving: 230 calories; 5g fat; 45mg cholesterol; 210mg sodium; 20g carbohydrate; 1g fiber; 2g sugars; 24g protein; 4% Daily Value iron

Cooking questions? Email me at kitchenwithcarla@hotmail.com

Copyright 2016 Carla F. Williams All Rights Reserved

The post Soulful Seafood – Taste the Tradition! appeared first on Wave Newspapers.

So, I’m cooking up 2016 as the year of “what ifs?” including: What if you looked for ways to make healthy appealing? What if you tried to reach the USDA’s recommended nine daily servings of fruits and veggies and further protected your heart by capping your sodium intake at 1500 mg/day? What if you opened up to trying new dishes and new twists on old favorites?

Stay with me this year and I’ll help you make tasty, healthy, “what-ifs?” happen.  See you in my kitchen!

Meatless Monday minestrone

Makes 4 servings (about 2 cups per serving)

Inexpensive, flavor-packed ingredients team up to make quick work of this easy veggie-rich soup that’s perfect for those chilly nights. Prep ingredients the night before and pop in the fridge for a head start. Either stir together in the slow cooker in the morning or have everything waiting to cook at dinnertime.

Ingredients

Vegetable spray

1 (15-ounce) can no-salt added red kidney beans, drained and rinsed – divided use

1 (15-ounce) can no-salt added garbanzo beans, drained and rinsed – divided use

1 cup baby carrots, cut crosswise into ¼ – inch chunks

1 medium onion (about 5 ounces), chopped (about 1 cup)

1 medium zucchini (¼ pound), halved lengthwise and sliced ½ – inch thick

1 large rib celery, sliced ½ – inch thick

1 (14-½ ounce) can no-salt-added diced tomatoes, undrained

3 cups low-sodium vegetable broth 

2 tablespoons no-salt-added tomato paste

3 medium cloves garlic, finely chopped

2 teaspoons salt-free dried Italian seasoning

1 large bay leaf

½ teaspoon pepper

½ teaspoon Diamond Crystal Kosher salt

½ cup dried, whole wheat or multi-grain, hi-protein elbow macaroni 

¼ pound curly kale, stems removed and leaves torn (about 4 cups packed)

2 teaspoons olive oil

2 tablespoons finely shredded Parmesan cheese

Meatless Monday Minestrone soup. (Photo by Olgany)

Slow cooker: Lightly coat 4-quart slow cooker with vegetable spray. Measure 2/3 cup of each bean type into slow cooker. Refrigerate leftover beans to sprinkle on salads. Add carrots and ingredients through pepper. Stir gently to combine.

Cook, covered, on low for seven hours. Then stir in salt, pasta and kale. Cook on high for 25 minutes or until pasta is just tender. Remove bay leaf and stir in olive oil. Ladle into bowls and sprinkle with Parmesan.

Stovetop: Heat the two teaspoons olive oil in Dutch oven over medium-high heat. Sauté carrots, onion, celery and zucchini stirring frequently, until veggies soften and are lightly browned, 5-7 minutes. Stir in garlic, tomato paste and Italian seasoning.  Cook for two minutes, stirring constantly. 

Stir in broth, tomatoes, 2/3 cup of each of bean type and bay leaf; bring to a boil.  Reduce heat to and simmer 15 minutes, stirring occasionally.  Add salt, pasta, kale, and pepper; stir. Simmer until kale wilts and pasta is just tender, about 15 minutes, stirring occasionally.  Remove bay leaf. Ladle into bowls and sprinkle with Parmesan. 

Nutrition information per serving: 250 calories; 4.5g fat; 1g saturated fat; 5 mg cholesterol; 306 mg sodium; 43 g total carbohydrate; 9 g dietary fiber; 10 g sugars; 12 g protein; 310% RDA Vitamin A; 190% RDA Vitamin C; 20 % RDA Calcium; 20% RDA Iron

SODIUM SAVVY: Different salts can have different sodium levels – as can salts with the same name. I’ve used Diamond Crystal Kosher Salt for years because its sodium level (280 mg per ¼ teaspoon) is under half that of table salt (590 mg per ¼ teaspoon) and significantly lower than Morton’s Coarse Kosher Salt (480 mg sodium per ¼ teaspoon). Plus, it has a clean taste.

Visit Carla’s blog inkitchenwithcarla.blogspot.com for more insight on healthy cooking, healthy eating and healthy living. 

Copyright 2016 Carla F. Williams All Rights Reserved. 

The post Cooking your way to better health in 2016 appeared first on Wave Newspapers.

Happy Holidays! 

45-CALORIE BROWNED-BUTTER

SUGAR COOKIES

Makes 28 cookies (serving size: 1 cookie)

A little butter goes a long way in these delicious treats.

½ teaspoon freshly grated lemon zest

4 tablespoons unsalted butter

1 cup all-purpose flour

¼ teaspoon baking soda

1/8 teaspoon kosher salt

2/3 cup sugar

1 teaspoon pure vanilla extract

½ teaspoon lemon extract (not juice)

1 large egg white, room temperature

Cooking spray

Put lemon zest in small, heat resistant, freezer-safe bowl. Melt butter in small skillet over medium-low heat. Cook until golden brown, about 5 minutes, watching constantly. Pour hot butter over zest. Cool to room temperature.  Cover and put in freezer for 15 minutes. Meanwhile, whisk flour, baking soda and salt together in medium bowl.

After 15 minutes, remove butter from freezer. Scrape into medium bowl. Beat with an electric mixer on medium speed until butter begins to lighten. Scrape bowl. Add sugar and beat just until mixture is blended and fluffy. Add extracts and egg white.  Beat well to combine, scraping bowl as needed. Spoon in flour mixture. Stir gently until well blended.

Scape dough onto piece of wax paper.  Shape into 7-inch log. Wrap paper around log. Refrigerate overnight or freeze 3 hours.

Preheat oven to 350F.  Lightly coat 2 baking sheets with cooking spray.

Using a sharp knife, cut log into ¼-inch slices. Place about 1-inch apart on prepared baking sheets.  Bake until slightly firm and light gold, 8-10 minutes.

Remove from baking sheets immediately and cool on wire racks.

Nutrition information per cookie: 45 calories; 1.5 g fat;  1 g saturated fat; 5  mg cholesterol;  20 mg sodium;  7  g carbohydrate; 3 g sugar; 1 g protein 

SPARKLING-APPLE POACHED PEARS

Makes 6 servings

Make dessert fruit with this easy, elegant dessert. Remember it for buffets. It’s perfect for the hectic holidays since your slow cooker does the work!

2 ½ cups apple pomegranate sparkling cider, no sugar added

1 large orange

1 tablespoon pure vanilla extract

¼ teaspoon nutmeg

1 (3-inch) cinnamon stick

6 firm but ripe D’Anjou pears (about 2 3/4 pounds)

2 teaspoons honey

6 tablespoons fat-free Greek yogurt, optional

Ground cinnamon

Pour cider into an oval slow cooker, about 5-quart size. Remove wide strips of peel from the orange; add to pot. Cut orange and squeeze juice into pot. Stir in vanilla and nutmeg. Add cinnamon stick.

Remove cores from bottom end of pears. Peel pears and immediately put in slow cooker, turning to coat with the liquid. Stand pears up in pot, cover and cook on high 3 hours or until pears are tender. Carefully remove pears from pot.

Ladle liquid through sieve into a small saucepan.  Bring to a boil over medium heat and boil until liquid reduces to about ¾ cup (about 25 minutes). Remove from heat and stir in honey.

Cut pears in half and place in decorative cups. Drizzle sauce over top. Spoon on yogurt and sprinkle with cinnamon, if using.

Nutrition information per serving (without yogurt): 160 calories; 0 g fat; 0 mg cholesterol; 5 mg sodium;   42 g carbohydrate; 6 g fiber; 28 g sugar – 20 g from pear; 1g protein

For more holiday surprises, including my Famous Carrot Cake recipe, visit my blog inkitchenwithcarla.blogspot.com. Meanwhile, email me your kitchen questions at kitchenwithcarla@hotmail.com. 

(Copyright 2015, Carla F. Williams, all rights reserved). 

The post SINLESS SWEETS: This season, try tasty, ‘guilt-free’ bites appeared first on Wave Newspapers.

WON’T HANG ON YOUR HIPS SWEET POTATOES

Makes 8 servings, about 1/3 cup each

Baking turns sweet potatoes into nature’s candy. Sweet potato’s Glycemic Index and Load climb with baking, so savor this soulful side-dish “dessert” in moderation.

2 pounds red-skinned sweet potatoes

½ teaspoon ground nutmeg

¼ teaspoon cinnamon

½ teaspoon pure vanilla extract

2 tablespoons lowfat evaporated milk

1 tablespoon unsalted butter

3 tablespoons firmly packed dark brown sugar

2 teaspoons granulated sugar

Preheat oven to 350 F. Line baking sheet with aluminum foil. Wrap potatoes in foil; tightly seal tops. Pierce tops several times with fork.

Place on baking sheet and bake until very soft, about 1¼ hours. Meanwhile, stir nutmeg and cinnamon together. Stir vanilla into milk. Remove potatoes from oven and cool just until you can handle.

While potatoes cool, heat butter in small saucepan over low heat until golden brown, about 4 minutes. Don’t walk away from stove.

Peel hot potatoes and place in mixing bowl. Mash with potato masher until they begin to soften. Immediately add sugars and spices. Mash until soft and smooth. Drizzle in butter. Mash. Add milk mixture and beat with a wooden spoon until light. Cover and refrigerate up to two days.

Dinnertime: Warm gently in microwave at serving time.

Nutritional information per serving: 140 calories; 1.5g fat; 1g saturated fat; 5mg Cholesterol;  68 mg sodium; 30 g carbohydrate; 4g fiber;19 g sugar – 13g from sweet potatoes; 3g protein; 440% Daily Value Vit. A; 35% Daily Value Vit. C 

Go to my blog, inkitchenwithcarla.blogspot.com, for my fantastic fruit-sweetened Cranberry Pineapple Sauce with fewer than half the calories and sugar of popular canned sauces. They sweeten theirs with high fructose corn syrup and corn syrup. You won’t look back!

LEMONY GREEN BEANS with TOASTED ALMONDS

Makes 8 servings

A sure favorite for you and your family.

½ cup slivered almonds

2 pounds fresh green beans, trimmed

Large bowl ice water

Dinnertime

1 tablespoon finely grated lemon zest, about 1 lemon

2 tablespoons white balsamic vinegar or unseasoned rice vinegar

2 tablespoons freshly squeezed lemon juice

1 cup thinly sliced red onion

4 teaspoons olive oil

2 large garlic cloves, coarsely chopped

½ teaspoon black pepper combined with ¼ teaspoon salt

Preheat oven to 350F. Spread almonds on baking sheet. Bake until golden, about 8 minutes, stirring occasionally. Don’t walk away; nuts burn suddenly! Pour into bowl. Cover until dinnertime.

Line two baking sheets with paper towels. Bring large pot of water to a strong boil. Cook beans, uncovered, until crisp-tender, about 4 minutes. Drain, then plunge into ice water. Drain and spread on baking sheets. Pat dry. Refrigerate between dry paper towels in covered container up to two days.

Dinnertime: Set zest aside. Stir vinegar and lemon juice together.

Carla F. Williams is a South L.A. resident, cookbook author and certified nutrition and wellness consultant. Her lifelong love of all things food and cooking launched her on her mission to guide Los Angeles residents into the kitchen to prepare tasty, practical, affordable dishes that reward their taste buds and their health.

Cooking questions?  Email Carla at: kitchenwithcarla@hotmail.com

The post Thanksgiving’s Best: Do-ahead delicious appeared first on Wave Newspapers.

“No. no,” he said adamantly, his French accent stern. “We don’t do that s— here. Only fresh.”

Chef Zadi, the French-born, Algerian king of the North African taco, is among the bourgeoning food entrepreneurs coming to South Los Angeles in the past year serving fresh casual cuisine (or “fresh fast”) to residents who are – pardon the pun – hungry for delicious, affordable quick dishes.

“It used to be that big, formal restaurants were the serious food that you wanted to pay attention to,” said local food writer Tracy Chabala. “Now street food – what Roy Choi did with Chego, and what Chef Zadi is doing at Revolutionario – is where the innovation is happening.”

Besides soul food and barbeque joints, South L.A. has long been characterized as a vast food wasteland littered with cheap, unhealthy fast food chains sending residents west for variety and healthy meal options.

Nowadays, however, westsiders are coming east of La Brea for the likes of Chef Bonnie Tann’s savory flaky pastry chicken pot pies and low-sugar European-styled sweet treats from Bonnie B. Bakery, or made-to-order deli sandwiches from Brooklyn Deli & Mini Market for as little as $5.

For about the same price, a meat taco, a black-eyed pea falafel taco and a veggie taco at Zadi’s Jefferson Blvd. eatery is a nutritionally complete meal and, as one reviewer called it, “belly-filled bliss.”

“Most people don’t really eat for health,” said Zadi’s wife and business partner, Susan Park, who’s worked in L.A.’s hospitality industry for 18 years. “They have an idea that they should be eating for health but when you’re hungry, you just want the most delicious thing right there.”

The couple shut down their white-napkin restaurant in Culver City for the smaller, paper-napkin hub, wanting to be part of the ethnic and cultural diversity of South L.A. – and to fill a niche.

It was the same for New York transplants Remmietta and Hakeem Dolphin, husband and wife proprietors of Brooklyn Deli & Mini Market who celebrated their first anniversary last month on Crenshaw Blvd.

“We’re so familiar with the bodegas in New York – there’s literally one on every single corner,” said Remmietta Dolphin. “There’s not a deli around here for miles. The closest one is Slauson and Fairfax –and some people around here don’t have a car, and the bus doesn’t really go that route.”

Both left corporate jobs once they had the capital to open their family business; four months before Metro’s Crenshaw/LAX line construction began.

“To most it would seem like a bad idea, (but) we know once a train comes through: guaranteed business,” says Remmietta, who took courses through Hawthorne’s Small Business Development Center for two years before opening.

“It’s going to be a lot of work to hold on (until it’s) finished in 2019. But I see the end product. So we’ll be here.”

Bonnie Tann says her bustling seven-month-old Bonnie B. Bakery business will soon get a boost from an $8.5 million revitalization plan to improve 1.3 miles of streetscape on Slauson Avenue between Angeles Vista and La Brea, as well as an adjacent segment of Overhill Drive between Slauson Avenue and Stocker Ave.

“When we get the place looking like Montana Avenue, rents are going to be sky high,” said Tann, a retired nurse and USC Marshall School of Business graduate who turned her lifelong penchant for baking into her ultimate dream job. “So it’s a good opportunity to get in when the area is growing.”

Restaurants are a vital part of economic growth on the south side. And while fresh casual is a current trend, it’s an ages-old concept dating back to the early 1900s when everything was grown locally.

“L.A. was the capital of small farms,” said “To Live and Dine in L.A.” author Josh Kun. “L.A. was being advertised as a place where you could live and eat on very little money.”

Today, South L.A. is a hub for food activism and food policy work. It’s part of a nationwide movement within black communities to combat hunger in poorer neighborhoods and reclaim a cultural connection to food through efforts like community gardening – “as it was before African American diets became intrinsically linked to industrial fast food,” said Kun during a signing at Eso Won Books with contributor Chef Cynthia Hawkins of Hawkins House of Burgers.

For her part, Hawkins prides herself on her family’s legacy of quality, hand-made burgers – and community outreach. Since the store’s opening on Slater Street in 1939, her grandparents and parents have served holiday meals to Watts residents. She continues that tradition.

“Financially, from a business sense, some say you shouldn’t do that,” Hawkins said. “But in my heart, it fills my heart to take care of them. That’s all I know.”

Additionally, Hawkins provides discounts to residents in nearby Nickerson Gardens. And, like the Dolphins, she’s known to serve the area’s homeless and those in need.

Tann offers concessions to View Park-Windsor Hills cardholders, to AARP members and to active military. She’s looking for ways to do more at Christmastime: a puppet show for the kids and painting parties for grown-ups “so we can have events in our own community,” she says.

In November and December, Revolutionario will offer specials to kids and military veterans, and is donating meals to homeless parents with children and homeless vets.

The incentive for such efforts is simple: take care of your customers and they’ll take care of you.

“A lot of people who aren’t from L.A. kind of have this attitude: ‘I’m going to make some quick money and leave.’ That’s really insulting,” said Park, a first generation Korean American whose parents immigrated to the city in 1975.

“L.A. is a huge diverse city, with many people who are committed to their neighborhoods for generations – and we’re not going anywhere.”

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