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Tag Archives: low-calorie

She Crab Soup

03 Jan

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“Baby it’s cold (and yucky) outside…”

Recently, my boyfriend and I traveled to his family’s river home to set up for his cousin’s proposal. We had everything ready to go – the champagne, the cooler, and the adorable “Let’s Tie The Knot” buoy.

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When we got to the river, we grabbed everything to take out to the end of the pier. Immediately, I noticed the white caps and whistling wind. It’s a blessing I didn’t end up in the water. It was also just downright cold! The breeze stung my cheeks, but the excitement we had for the proposal was masking the chill tremendously. And how could this view just not make you say WOW!

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Thankfully, the wind died down a bit by the time the question was popped…and she said yes! I am so, so happy for such a fabulous couple.

I mentioned this story because it is cold days like this one that I just crave some good hot soup.  I’m usually a vegetable barley or french onion kind of girl, but I can never say no to some delicious she crab soup.

Another HUGE plus is that a serving of this fabulous dish is less than 170 calories! That’s a huge difference from the average 350-500 calories that comes along with a standard cup of she crab soup made from heavy cream and loads of butter. This is perfect for those healthy new year resolutions!

Here’s what you’ll need:

1/4 of a medium white onion, minced

1 teaspoon of salt

1 1/2 tablespoon of butter

1 1/2 tablespoon of all-purpose flour

4 cups of non-fat milk

1 cup of half-and-half

1/2 teaspoon of Worcestershire sauce

1/2 cup of cooking sherry

1/8 teaspoon of cayenne pepper

1/4 teaspoon of white pepper (or black if that’s what you have)

1/2 teaspoon of salt

1/4 teaspoon of granulated garlic

1/4 teaspoon of granulated onion 

2 cups of crab meat

Mince the onion into very fine pieces. In a saucepan over medium-high heat, add the salt and caramelize the onion until it is golden brown in color.

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Next, in a large pot create a light roux by melting the butter and whisking in the flour over medium-high heat. Once the roux comes to a steady bubble, slowly pour in the milk and half-and-half while constantly stirring.

Bring the liquid to a slight boil, stirring frequently to avoid scorching.

Once the liquid has thickened, stir in the Worcestershire, sherry, cayenne pepper (for a little kick), white pepper, salt, garlic, and onion. Turn down the heat to medium-low.

Lastly, fold in the crab meat. I used leftover Alaskan king crab leg meat and a few leftover shrimp (cut into bite-sized pieces). 

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I topped my delicious bowl of heaven with a dollop of freshly whipped cream and a pretty sprinkle of vibrant green parsley.

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This soup is like velvet. It’s delicious and creamy with decadent morsels of succulent crab (and shrimp if you choose). You will love a hearty bowl of this stuff on a cold dreary day with a generous heaping of The Real Housewives marathon on Bravo.

Stay warm!

- Kelsey

 
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Posted by on January 3, 2013 in From the Sea

 

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Spinach Tomato Pizza

13 Aug

Who can resist a luscious slice of pizza pie? No sir…not I.

So we all know just how irresistible pizza can be. It’s quick, convenient, versatile, mess-free, fool-proof, and almost everyone loves it. The one thing keeping this sucker from being a home run is the nutritional content – or lack thereof.

If you’re anything like my dad, you’ll claim that pizza is “good for you” because it can be checked off in nearly every food group. You’ve got your cheese for dairy, crust for grains, sauce for vegetables, etc. Alright, let me go ahead and ruin this crazy dream for you.

The average cheese pizza slice contains a minimum of 275 calories.

IN ONE SLICE! Now what sane human being truly eats just one slice of pizza in a sitting? It’s most common for pizza eaters to consume 2-3 slices per meal, which would result in a  550-825 calorie meal. But since we’re being honest here, let’s go ahead and say pizza usually contains some array of toppings. From pepperoni to sausage and extra cheese to garlic butter, the calories just keep on adding up. Let me tell you – it’s not worth it.

In addition to the boatload of waist-widening nonsense, most delivery and frozen pizzas contain many modified preservatives and chemicals that are far from “body-healthy”. Even if a pizza company claims to be all-natural and preservative free, that only means they may have not added the chemicals themselves. Keep in mind, the majority of pizza companies do not make their cheese, sauce, dough, etc. They order it from bigger food companies who may (and usually do) in fact utilize hefty preservatives and no-no’s for the human body.

So next time your pizza craving hits, which mine does far too often, try out this spinach tomato pizza. It honestly couldn’t be easier or more full of flavor. As my boyfriend (who isn’t the biggest veggie lover) put it, “It tastes like a pizza you’d order from a fancy restaurant.” I like the sound of that.

Here’s what you’ll need:

1 ball of raw, whole wheat pizza dough (made with natural ingredients)

2 tablespoons of extra virgin olive oil

4-5 cloves of garlic, sliced

1-2 medium tomatoes 

1/2 teaspoon of salt

1/4 teaspoon of pepper

A handful of raw spinach leaves

About 1/2 – 1 cup of freshly grated Gruyère cheese (or substitute Swiss cheese)

Preheat your oven to 400 degrees and begin rolling your ball of dough. I purchased my dough from the Harris Teeter Fresh Food Market and cut the ball in half to make a medium-sized pizza. The other half can be saved in the freezer for later, or you can make a second pizza. Be creative!

Roll the dough into a circular shape until it is about 1/4 inch in thickness. Poke the dough multiple times with a fork in order to create tiny holes which will keep your pizza from forming any air bubbles while baking.

If you’d like to have a braided crust, I promise, it’s easier than it looks. All you have to do it take a ball of dough about the size of your palm. Form it into three separate ropes and place them each side-by-side, leaving about an inch in between each rope. Place one rope over another, alternating the outside pieces and crossing them over the center, exactly like braiding hair. Once the braid is formed, you can pull it to stretch it out to fit the diameter of your pizza. Press it firmly onto the outside of your pizza round and secure each end together.

Next, it’s time to make some garlic-infused oil to make this pizza something truly special. 

Heat the olive oil in a skillet over medium heat. In the meantime, slice the garlic cloves into thin rounds. Be sure to remove the tough tips from each clove. 

Throw the sliced garlic into the hot oil and toss it around with a wooden spoon. Cook the garlic until it just slightly turns golden brown. Do not let the garlic burn – it will taste bitter and will ruin the flavor of your pizza.


When the garlic is finished cooking, remove the pan from the heat and allow it to cool while you prepare the rest of the ingredients.

Thinly slice the tomato – enough slices to cover the surface of your pizza. A big hunk of calories comes from prepared pizza sauce. It’s easy to eliminate those calories simply by nixing the sauce and replacing it with fresh tomato slices. You can even ask to have this done when ordering pizza from a restaurant, or ask for light sauce.

Pour the garlic-infused oil and garlic slices over the prepared pizza dough, being sure to spread the oil in an even coat. Reserve a small amount of oil in the pan. This will flavor your pizza like you wouldn’t believe.

Next, top the pizza with a layer of tomato slices and a sprinkle of salt and pepper. Add about 2/3 of the cheese and the spinach leaves. Top those with the rest of the cheese.

Gruyère is a sweet but slightly salty and nutty cheese from Switzerland. It’s extremely creamy and perfect for melting over a delicious pizza. 

Drizzle the remaining garlic oil over the top of the pizza and bake it in the oven for about 15 minutes, or until the cheese is bubbly and the crust is golden brown.

I really, really, really love this pizza. If it was human, I would marry it. 

It’s so simple, yet so layered with depths of flavors and textures. I can guarantee you won’t eat this pizza and then have a guilt session a few hours later. You won’t have to pull out your elastic waste-band pants either. This light, fluffy, and delectable pizza will only set you back about 90 calories per slice.

You are going to be so impressed.

 
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Posted by on August 13, 2012 in Pizza Pizzazz

 

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Salmon Burger with Creamy Dill and Arugula

25 Jul

I occasionally miss a big juicy cheeseburger in my hands, but this salmon burger has put any and all of those cravings to shame. 

Salmon is my favorite fish and I’ve had it prepared in countless ways, but this is easily my favorite salmon dish as of now. It is meaty and juicy in texture, and has flavor that will throw your taste buds for a loop.

These flavors come from the combination of the fresh fish and dill, which are always a perfect match – throw some spicy arugula in the mix and you’ve got a killer burger on your plate. Another plus to this sandwich is that it has less than 300 calories (not including the bun). Remember that salmon is a super food with health benefits that are hard to find in much of anything these days. Refer back to my grilled salmon post for a brush up on the five main nutritional factors of this fish.

You’re going to love this burger, and your body will love you back.

Here’s what you’ll need:

1 pound of skinless wild Alaskan salmon filet 

1/4 cup of dried breadcrumbs

1 egg white

1/4 of a small white or yellow onion

1 teaspoon of garlic, minced

Juice from half a lemon

1 teaspoon of Worcestershire sauce

1 teaspoon of salt

1 teaspoon of pepper

Olive oil for the pan

2/3 cup of fat-free plain Greek yogurt (or just a single serving container)

1 teaspoon of lemon juice

1 teaspoon of fresh dill, chopped

Fresh baby arugula 

Slice your salmon filet into medium-sized pieces and use a food processor to quickly pulse the fish into the consistency of ground beef.

With your fingers or a wooden spoon, mix in the breadcrumbs, egg white, onion, garlic, lemon juice, Worcestershire, salt, and pepper.

Once all of the ingredients are fully combined, use your hands to form the mixture into patties about the size of your palm.This recipe should make approximately 3 patties.

In a lightly greased pan over medium-high heat, cook the salmon burgers for approximately 5 minutes, and then turn to cook them for 3-4 additional minutes on the second side. The burgers should be firm with a golden crust on the outside.

Before serving, mix together the yogurt, lemon juice, and dill for a delicious creamy sauce. It’s much better than a mayonnaise-based sauce or tartar sauce – and it’s definitely much tastier.

Top each burger with a handful of baby arugula for spice and depth of flavor.

I served my burgers with a hefty helping of baked zucchini fries and ketchup. I love this healthy twist on a classic “bad for you” meal.

Enjoy!

 
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Posted by on July 25, 2012 in From the Sea

 

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Baked Zucchini Fries

19 Jul

My vice? French fries. 

No matter what, I just can’t say no to the crispy potato slivers dusted with salty goodness and drenched in finger licking traces of oil for frying. Ahh – I know I have a problem, and I know I need to solve it, but french fried potatoes are one of the foods I could probably eat for the rest of my life. With that said, I surely would have a much shorter and “wider” life if I decided to go that route. Taking my fate into consideration, I decided to try to follow one of my very own food rules. Let’s take a trip back in time to my baked blueberry donut recipe, specifically rule number 4: When craving food that will leave you feeling guilty, AVOID IT. Instead, satisfy the craving by substituting the bad for the good.

What a great rule, right? Well, applying it to my mission of healthifying french fries, I determined that the carb loaded potatoes and the fatty oil must be terminated. Instead, I decided to replaces these horrible little devils with luscious vitamin-filled zucchini squash and an oven instead of a fryer.

Zucchini is an extremely beneficial food that is very low in calories and high in dietary fiber. Eating zucchini has also proven to decrease and curb the instances of overeating.  The manganese in this vegetable is also responsible for giving you beautifully healthy skin and proper wound healing. Sounds much better than a plain old white potato, right?

Now let’s compare this dish with a medium order of McDonald’s french fries. The classic Micky D’s treat contains 380 calories (171 from fat), nearly 20 grams of fat and close to 50 grams of carbohydrates. Ouch.

A serving of these baked zucchini fries will only add about 90 calories to your daily intake, about half a gram of fat and only 17 carbohydrates.

I spy with my little eye a healthier way of eating french fries – do you?

And don’t worry, the flavor and crunch is still bound to blow your mind. You won’t miss a single one of the 380 calories.

Here’s what you’ll need:

Non-stick cooking spray

1 teaspoon of Italian seasoning 

1 1/2 teaspoons of all-purpose flour (unbleached)

3/4 teaspoon of salt

3/4 cup of dried plain panko breadcrumbs

2 medium raw zucchini

2 large egg whites, whipped until soft peaks have formed 

Preheat your oven to 425 degrees and prepare a baking sheet with a generous coating of non-stick cooking spray.

In a shallow dish, mix together the Italian seasoning, flour, and salt.

Place the breadcrumbs in a separate shallow dish. Panko breadcrumbs are Japanese flaky breadcrumbs that leave any food with a crunching coating. I love these breadcrumbs for this dish because they give the zucchini a distinct crisp that resembles a frying technique even though they’re baked in the oven. 

Beat the egg whites by hand or with an electric mixer until they turn white in color and form soft peaks.

Next, slice each zucchini lengthwise and then in half. With the skin on, slice each half into pieces that are approximately the size of thick-cut french fries.

Lightly coat each piece of zucchini in the flour mixture, and then dip in the egg whites. Lastly, coat each piece with breadcrumbs and place on your prepared baking sheet. I lined my baking sheet with tin-foil and then sprayed the foil with cooking spray in order to make clean-up a bit easier for me. Foil or no foil, just be sure to spray with cooking spray to prevent sticking, and you’ll be in the clear! 

Bake your fries for 12 minutes, turning them over one time at 6 minutes. When turning, be careful not to knock off too much of the breading. I used a fork to turn my zucchini and it worked like a charm. 

I adored these zucchini fries and was pleasantly surprised with my love for them over the classic potato french fry. I even dipped mine in ketchup and it was DELICIOUS!  I can’t wait to make some fun dipping sauces for these babies in the future – I’m thinking mango, barbecue, or even a creamy ranch.

I hope you all get the chance (and courage) to try these out very soon. You’re going to love them.

 
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Posted by on July 19, 2012 in Perfect Pairs

 

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Fresh Peach-Raspberry Cake

13 Jul

I am not a cake person, but sometimes you just have to get a little crazy.

I love the combination of fresh juicy peaches and sweet raspberries. It screams summer more to me than sunscreen and a trashy magazine.

I spotted this cake in an issue of Fine Cooking Magazine, and after realizing that the ingredients used were not only natural but also low-calorie, I knew this cake would be a hit.

With only about 200 calories for a large serving of cake, this dessert is a perfect ending (or beginning) to any summer meal. The best way that I can describe this cake is that its texture is very close to that of a pound cake, without the pounds of horrible ingredients, of course. It is so delicate and fragrant. I’m not sure I’ve ever had a cake like this – unbelievably moist without being heavy. It’s perfect, and I just know anyone who makes it is going to fall in love with this sweet treat.

Here’s what you’ll need:

1 1/3 cups of all-purpose flour (unbleached)

1 teaspoon of baking powder

1/4 teaspoon of baking soda

1/4 teaspoon of salt

6 tablespoons of unsalted butter, at room temperature

1 cup of granulated sugar

2 eggs, at room temperature

1 1/2 teaspoons of freshly grated orange zest (about 1/2 of a large orange)

1/2 teaspoon of vanilla extract

2/3 cup of plain non-fat yogurt

1/2 of a large, ripe peach, halved and cut into very thin slices

3/4 cup of fresh raspberries

1 tablespoon of granulated sugar

1 tablespoon of all-purpose flour (unbleached)

Preheat your oven to 350 degrees and prepare a 9X2 inch round cake pan with non-stick cooking spray or lightly butter the inside of the pan and dust with flour, tapping out the excess – I often feel like going old-school with butter and flour makes the cake super moist.

In a medium bowl, whisk together the flour, baking powder, baking soda, and salt until it is all evenly combined.

In a separate medium-sized bowl, combine the butter and sugar with a hand mixer on medium-high speed until the mixture is light and fluffy – approximately 3 minutes. I am usually a huge advocate of substituting honey for sugar, but in this case it’d be best to use the cup of sugar. Honey makes this cake a bit too dense and dry.

Add the eggs, one at a time, beating on medium speed until the mixture is just blended. Add the orange zest and vanilla with the addition of the second egg.

Fold in half of the dry mixture into the wet mixture with a spatula. Then fold in the yogurt, and lastly the remaining half of the dry mixture. Be sure to not over-mix the batter. Folding the ingredients until they are just combined will ensure a light and fluffy batter. If you mix too much, your cake will be tough and chewy – yuck! Don’t know what it means to “fold”? Click this link to learn just how quick and easy this step can be.

Transfer the batter into your prepared pan and spread it evenly with a spatula. I like to drop my cake pan from about an inch or so off the counter top to ensure all of the air bubbles are out of my cake. Bake the cake for 15 minutes.

 While the cake is baking, prepare the fruit topping.

Halve the peach and slice it with a very sharp knife into slices that are approximately 1/8 – 1/16 of an inch.

Combine the peach slices with the raspberries, sugar, and flour in a small bowl. Using a fork or your fingers, mix the ingredients without breaking up the raspberries to coat all of the pieces evenly.

Remove the cake from the oven after 15 minutes of baking – the batter will still be very loose and lightly colored. Work quickly to arrange the fruit on top of the cake in any pattern that you choose.

Pop the cake back in the oven and continue baking for about 25-30 minutes, or until a toothpick inserted in the center of the cake comes out clean. The fruit should be set in the cake and the cake should have a golden brown color.

Allow the cake to cool for about 15 minutes and enjoy with ripe berries, fresh cream, or simply bare. You can serve this cake warm or at room temperature. Either way, it’s delicious. Next time I bake it, I plan on serving it with a drizzle of grand marnier…mmm.

 
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Posted by on July 13, 2012 in Sweet Treats

 

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Cantaloupe Bread with Praline Glaze

04 Jul

I somehow ended up with far too many cantaloupes to turn into a fruit salad – I thought this bread would be something different, and it turned out being something spectacular. 

As you may already know, I really love zucchini bread – okay, in all honestly I love any type of sweet bread; but the real reason why I love zucchini bread is the decadent moisture that it holds. The grated zucchini adds a lot of extra liquid to the batter that bakes into a dense, silky delicious bread.

I wanted to reproduce this same product with a different ingredient, and I thought cantaloupe would be the perfect candidate. Cantaloupe, when ripe, is full of a floral juicy liquid that is sweet, but not too syrupy – so perfect for baking.

If you’d like to learn all about the health benefits of cantaloupe (you may be really surprised), check out my cantaloupe smoothie post, and don’t forget to try out that recipe too!

 Here’s what you’ll need:

3 eggs

1 cup of apple sauce (all natural, no sugar added)

1 1/2 cups of honey

1 tablespoon of vanilla extract

2 cups of cantaloupe, peeled, seeded, and puréed (about 1/2 of the melon)

3 cups of all-purpose flour (unbleached)

1 teaspoon of salt

1 teaspoon of baking soda

3/4 teaspoon of baking powder

2 teaspoons of ground cinnamon

1/2 teaspoon of ground ginger

1/2 cup of butter

1 2/3 cups of brown sugar

1/2 cup of pecans, chopped

Preheat your oven to 325 degrees and lightly grease two loaf pans. I used one large loaf pan and one small loaf pan. Mine were a bit full, so you could easily use two large loaf pans just by filling them about 3/4 to the top. 

Purée the cantaloupe in a food processor or blender until there are no longer any visible large chunks of melon.

 In a large mixing bowl, beat together the eggs, apple sauce, honey, vanilla, and cantaloupe.

I used apple sauce instead of vegetable oil and honey instead of granulated sugar. This will make for a very moist and flavorful bread without the high calories and fat content. If this recipe was made with oil and sugar, it would have 260 calories and a whopping 12 grams of fat per serving. When made with my substitutions, it has only 166 calories and less than 1 gram of fat per serving. Amazing, right? 

In a separate mixing bowl, whisk together the flour, salt, baking soda, baking powder, cinnamon, and ginger.

Slowly stir together the flour mixture into the cantaloupe mixture, and then pour the batter into the prepared pans.

Bake for 1 hour to 1 hour and 10 minutes, or until a toothpick inserted into the center of a loaf comes out clean. Your loaves should be golden brown and firm when shaken.

While the loaves are cooling in the pans, prepare the praline glaze.

This glaze is absolutely optional. It doesn’t utilize the healthiest of ingredients, but it sure is pretty tasty. If you think you can splurge on something far outside of your diet since the bread is already so low-fat and low-cal, then go for it! You won’t regret topping your bread with this stuff. If you do choose to make it, don’t feel too guilty because now your bread will still have only around 270 calories per serving with less than 8 grams of fat. 

Melt a stick of butter over medium heat and then combine the brown sugar. Stir the mixture occasionally to prevent it from burning. Take the mixture off the heat once you start to see bubbles form and the brown sugar has completely dissolved into the butter.

Next, add the chopped pecans and fold them into the mixture until everything is fully combined.

Spread the glaze over the bread while the glaze and bread are still warm.

This bread is best served when it has cooled for about an hour. This will allow the glaze to set and the bread to become even more flavorful.

You are going to love this stuff – pralines or plain. It’s perfect for breakfast or dessert. Enjoy it just the way it is, or with some fresh cantaloupe. It would also be delicious with a spoonful or yogurt – YUM!

 
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Posted by on July 4, 2012 in Oven Lovin'

 

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Creamy Cantelope Smoothie

03 Jul

I am on a smoothie kick – maybe it’s the 103 degree heat or the variety of fruit at the farmer’s market, but either way, I can’t stop using my blender.

I’ve been making a smoothie for breakfast every morning for the past week or so. If you haven’t noticed, once I like something, I tend to eat it until I’m sick of it (see oatmeal post). I started to get tired of my spinach, pineapple and mango smoothies when I noticed a cantaloupe in my fridge that needed to be eaten sooner rather than later. I immediately grabbed my blender.

I’ll quickly give you a little insight into the health benefits of this amazing melon. Not only does it contain 100% of your daily value of vitamin A and C, but it also is a very low-calorie food (only 46 calories in one cantaloupe). The vitamin A and beta carotene in this fruit significantly aid one’s vision, while the vitamin C is critical for good immune function. Cantaloupe also is considered to be high in antioxidants, which means cancer’s butt is being kicked while you snack on this super delicious food. The beta carotene and inositol in cantaloupe also promote healthy hair and nail growth – woo hoo! To learn more about the surprising health benefits of cantaloupe, check out this article from Yahoo.com.

With all of that said, cantaloupe is a must this summer. This smoothie is perfect for breakfast, lunch, or even a midnight snack. Once you taste it, you won’t believe that each serving only has around 88 calories with less than one gram of fat. You can’t get that kind of good anywhere other than your own kitchen – you should try this out.

Here’s what you’ll need:

1/2 of a ripe cantaloupe

2 cups of ice

1/3 cup of nonfat plain yogurt

1 1/2 tablespoons of honey

Place half a cantaloupe in a bowl to catch all of the juices. Carefully scoop out the seeds from the center of the melon without discarding out the juice. Most smoothie recipes call for an addition of apple juice, orange juice, cranberry juice, etc. In order to keep this smoothie as fresh and simple as possible (with very few calories), use the natural juice from the melon to provide some liquid while blending.

Next, scoop all of the melon from the flesh with a large kitchen spoon. Put ice in your blender and then add the cantaloupe. Pour the natural juice into the blender as well.

Blend the ingredients together, being sure to crush all of the ice.

Next, add the yogurt and honey. I like to use nonfat plain yogurt in my smoothies instead of Greek yogurt, which tends to be much thicker than regular yogurt. When I add Greek yogurt to my smoothies, they turn out to be a little too thick for my liking, and they also have a different flavor – almost too tart. If you’d like to add extra protein to your smoothies and you don’t mind the thickness, feel free to substitute the plain yogurt for the Greek stuff – However, if you choose to do so, understand that the calories, fat grams, and sugar content will be higher than that of the original recipe. 

Blend everything together until there are no chunks of ice left. Your smoothie should be creamy and frothy with a strong delicious scent of sweet, sweet cantaloupe.

This recipe makes about two large servings. Keep the extra smoothie in the freezer, and then pop it in the fridge for a few hours before you want to drink it in order for it to thaw appropriately. What I love most about this smoothie is that it is made with completely natural and delicious ingredients without any hint of guilt. It’s a great way to start your day with a quick boost of energy – and even with less than 90 calories, it will keep you full for much longer than would most packaged breakfast bars or shakes.

Drink up!

 
1 Comment

Posted by on July 3, 2012 in Morning Glories

 

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