Friday, November 5, 2010

Tuna and Avocado Egg Rolls

OK, this took me a few tries to get it correct but they turned out very nice. The main thing I had to get down was the roll and cooking them without deep frying. I was able to saute them in a cast iron skillet and they turned out perfect with very little oil being used. You can mix and match and filling but I feel you need the cabbage for the base. I have also made them with Shrimp and Chicken.

Cabbage filling:
2 Cups Coleslaw shredded cabbage
1 Tbls Hoisen sauce
1 Tbls Rice wine vinegar
1 Tbls Low sodium soy sauce
1 Tsp Sugar

Mix all together and let stand 1 hour.

Added fillings:
1 5oz Tuna steak slice in thin strips
1 Avocado sliced in thin strips

You will also need:
1 pack of egg roll wrapper
1-2 Tbls Canola oil
1 ramekin of tap water

Seperate one wrapper and place on the diagonal. Add 2-3 Tbls of cabbage mixer, one slice of tuna, and on slice of avocado. Roll over and tuck in the ends. Rub the edges of the wrapper and continue to roll up. Once all the egg rolls are rolled heat @ 1 Tbls in a cast iron skillet. Once hot add the egg rolls. Roll over so all 4 sides are browned 2 2-3 minutes per side. Serve with Chinese mustard and Duck sauce.

Monday, November 1, 2010

Chinese Shrimp

OK, I've got a bunch coming up from the Halloween weekend and first up is a Chinese Shrimp appetizer I came up with on the fly the other night. This makes for a nice little treat with some Asian Slaw. You could make a dinner out of it with a few more Shrimp and some Jasmin rice.

Chinese Shrimp:
5 16/20 Shrimp peeled and deveined with tail left on
1 Tbls low-sodium Soy Sauce
1 Tbls Plain Rice Wine Vinegar
1 Tbls sliced Red Onions
1 Tsp Sesame Oil
1 pinch Chinese 5-Star Spice ( depends on your taste it is a strong spice)
1 pinch Garlic powder
1 Tbls Olive Oil

Place all ingredients, except Olive Oil, in s mall bowl and let marinade 15 - 30 minutes and drain. Heat a saute pan on medium heat then add Olive Oil. Once the oil is hot add the shrimp and ccok about 2-3 minutes on each side and finish on their back. Then remove from heat. Add about 1/3 cup Asian Slaw in the center of the plate and arrange shrimp around the slaw. Top with toasted Sesame Seeds.

Asian Slaw:
1 Cup chopped Cabbage (I used coleslaw mix in the bag)
1.5 Tbls low fat Mayonnaise
1 Tbls Teriyaki Sauce (World Harbors)
1 Tsp Chinese Mustard
1 Tsp Sugar
.5 Tbls Rice Wine Vinegar

Toss all ingredients in a bowl and refrigerate 1 hour before serving.

Monday, October 25, 2010

Pizza Night

We like to do this about once a week. Other than the time to make the dough it is pretty quick and easy. The recipe I have for the dough came from the Low Sodium Cooking website and we use a bread machine to make the dough. The sauce I use is my Marinara sauce which I generally make in big batches to store extra for things like this. I will include the toppings that are on the pie in the picture in this recipe but everyone has their own tastes.

Dough Recipe:
2 tsp Active dry yeast
2 Cups Bread flour (100% organic ground wheat)
1 1/2 Cups Whole Wheat flour (100% Premium whole wheat)
1 Tbls Sugar
2 Tbls Olive Oil (EVOL)
1 1/2 Cups water

Add the ingredient according to your bread machine instructions. I use King Arther Flour. It's a good Organic flour. Set the bread machine on the dough cycle and let it run. Once the dough cycle is complete place the dough in a bowl that has been spayed with oil, cover and place in the fridge until it has doubled in size. This should be enough to make 2 - 12 inch pizzas.

Once the dough has risen roll the dough out on a floured surface or toss the dough until the desired shape. I then transfer the pizza to a hot cast iron skillet. Let one side firm up and then flip the dough and remove from heat. About 3 minutes on each side. Then top with desired sauce(s) and toppings.

Pizza Toppings:
2 Tbls sauce
A nice handful of fresh basil
1/4 Cup sliced Roma tomtoes (I let these set on a paper towel to remove all liquid)
1/4 Cup slice onions
1/4 Cup cooked chicken (I used left over rotisserie chicken from the night before)
1/4 Cup sliced black olives (I let these set on a paper towel to remove all liquid)
1/4 Cup Blue cheese
1/4 Cup Goat cheese
Sprinkle with grated Parmesan cheese

Bake in pre-heated oven at 400 degrees until done. About 15 minutes.

I am still working on perfecting some stove-top egg rolls to get around the deep frying method. Hopefully I will be able to post that soon. I have been slack on posting and will try and pick things up.

Monday, September 27, 2010

Marinara Sauce

I usually make this in a big batch to save extra for a later use. You may want to cut this in half if you do not want extra. This can be canned or frozen.

2 boxes Pomi Strained tomatoes (no salt)
2 boxes Pomi Chopped tomatoes (no salt)
1 Large onion oven roasted
2 Oven roasted garlic bulbs
2 fire roasted red bell peppers
1/4 cup red wine
1 Tbs Italian seasoning
1 tsp black pepper
1 TBS olive oil

Add olive oil, onion, garlic and bell peppers to a pot and saute until warmed through. Add red wine and let reduce about 5 minutes on a slow simmer. Add remaining ingredients and let simmer for @ 2 hours. I am not sure if the exact nutritional info but it is very low in sodium and fat.

Chicken Lasanga

We cooked this last night for the first time. It turned out very good. For any vegans just skip the chicken and use some egg plant, squash or zucchini.

1 Pack ground chicken breast
1 onion minced
1 green pepper minced
1 Tbs olive oil
1 tsp black pepper
3 cups marinara
2 cups grated mozzarella cheese (skim milk)
1 cup parmesan cheese
2 cups ricotta cheese (skim milk)
8-10 slices fresh mozzarella cheese (for topping if desired)
1 pack wheat lasagna

Cook the noodles per the package instruction then drain and cool. In a saute pan cook chicken, onion, and green pepper with oil and pepper, let cool. Spay a casserole dish and put a light layer of sauce on the bottom. Then layer noodles, then chicken mix, then cheese and then sauce. Repeat the process for desired depth. This is when I top it with some fresh mozzarella. bake at 375 for @ 30 minutes depending on size.

Monday, September 13, 2010

Spiced Nut Mix

I found this on and tweaked it a bit to what I have below.


  • 2 large egg whites
  • 2/3 cup sugar
  • 2 1/2 tablespoons Bob's Cajun Seasoning Mix
  • 2 teaspoons Worcestershire sauce
  • 1 tablespoon chili powder
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • 6 cups mixed nuts (any combination of un-toasted walnuts, pecans, cashews, and pistachios)
  • 1/4 Canola Oil cup
  • 1/3 cup finely grated Parmesan


Preheat oven to 300° F. Line 2 large baking sheets with foil or parchment. Grease lightly and set aside. Position a rack in center of oven. In a large bowl, beat the egg whites until foamy. Gradually add the sugar, beating to a loose, meringuelike texture. Beat in the Old Bay Seasoning, Worcestershire sauce, chili powder, cayenne, and salt. Add the nuts and butter and stir well to coat evenly. Add the Parmesan and mix again. Divide the nuts between the baking sheets, spreading evenly in a single layer. Roast for 30 to 40 minutes to a golden brown (do not allow the nuts to darken too much), rotating the sheets during cooking for even roasting. Line a work surface with foil or parchment. After removing the nuts from oven, immediately slide them onto the foil or parchment. Cool completely. Store, refrigerated, in an airtight container for up to 3 weeks.

Nutritional Information

112 (81% from fat)
10g (sat 2g)

Bob's Cajun Spice Mix

This can be used on just about anything for some added flavor. Add some more Cayenne and it makes a great Blacken Seasoning.

1 Cup Paprika
3 Cups Chili Powder
1/2 Cup Ground Black Pepper
1/4 Cup Ground White Pepper
3/4 Cup Garlic Powder
3/4 Cup Onion Powder
1/4 Cup Cumin
1/2 Cup Cayenne Pepper
1/2 Cup Oregano

Mix all in a large bowl. Can be store for months in a zip lock baggie or a mason jar.

Wednesday, September 8, 2010

Diet Dip mixes

Check out Sherry's Dips! Anyone out their working on their diet and just can't give up the chips and dips check this site out. Great mixes just use lite or no fat sour cream and mayo. For dippin use no salt pretzels, or Kettle baked bbq chips. If you want to go the extra mile try carrots and celery.