Conversation Starter: Food Fouls

Transcription

1 Conversation Starter: Food Fouls Is there anything lower than a person who picks the M&Ms or chocolate chips out of trail mix and leaves the rest behind for the next snacker? What about someone who eats all the cookie dough out of the cookie dough ice cream, leaving only the vanilla behind for the next poor schlump? On a recent family trip, our son Solomon and my nephews Jared and Eli helped me come up with these and other "food fouls", things that people do with food that is inconsiderate or just seems plain old wrong to we judgmental eaters. At dinner this week, ask your family what are the lowest acts others can commit when it comes to eating. Here are a few others our crew came up with: Stealing someone else's prize out of their box of Cracker Jack Eating all the tops off of the muffins Going to a foreign country and eating at McDonald's or another US fast food chain Let me know what food fouls you and your family come up with and please share them on The Scramble Facebook page or on the Scramblog. Copyright 2013 The Six O'Clock Scramble page 1 / 7

2 Molly's Spiced Chicken Quesadillas Prep + Cook: 30 minutes # of Servings: 8 Serving Size: 1 quesadilla Molly Rubel of Bethesda, Maryland, started making these superb chicken quesadillas for her family when she was 10 years old. Your family will love them, too. Serve them with sliced peaches or nectarines. 1 Tbsp. extra virgin olive oil 1 1/2-2 lbs. boneless, skinless chicken breasts, sliced into 1/2-inch wide strips 1 red onion, diced 1/2 tsp. ground cumin 1/2 tsp. salt 1/2 tsp. ground cinnamon Ingredients for side dish - Peaches or Nectarines 4-8 peaches or nectarines, sliced 1/2 tsp. chili powder 8 small to medium wheat or flour tortillas 2 cups shredded Monterey Jack, Pepper Jack, or Cheddar cheese 2 cups arugula or baby spinach (optional) 1 cup salsa, for serving Preheat the oven to 300 degrees. Spray a large heavy skillet with nonstick cooking spray, add the oil, and heat it over medium heat. Sauté the chicken and onions until the chicken is no longer pink, about 5 minutes. Add the dry spices and cook it for 1-2 more minutes. Remove the chicken mixture from the heat. Heat a large skillet (clean the one you were using or use a new one) over medium heat and spray it with nonstick cooking spray (or use a nonstick skillet). Place a tortilla in the pan and cover half of it with a handful of cheese, topped with a layer of chicken and arugula or spinach (optional). Fold the tortilla in half, and repeat with a second tortilla, so that each quesadilla s curved edge is pointed toward the outside of the skillet. Cook them on each side until they are golden brown, 3 4 minutes per side. (Meanwhile, slice the fruit, if you are serving it.) Carefully transfer the cooked quesadillas to a baking sheet in the preheated oven so they stay warm until all the quesadillas are cooked. Slice each quesadilla in half or in wedges and serve with salsa. Slow Cooker Directions: Omit the oil. Combine the chicken, onions and spices in the slow cooker and cook on low for 5-6 hours or on high for 2 1/2-3 hours. Assemble and cook the quesadillas in the skillet as directed. Do Ahead or Delegate: Slice and refrigerate the chicken, dice the onion, combine the dry seasonings, shred the cheese if necessary and refrigerate. Flavor Booster: Use hot-mexican or chipotle chili powder instead of traditional chili powder, and use the Pepper Jack cheese. Tip: We like to use a pizza cutter to cut quesadillas into wedges. Serve with Peaches or Nectarines Slice the peaches or nectarines before serving. Nutritional Information Per Serving (% based upon daily values): Calories 410, Total Fat: 18g, 28%; Saturated Fat: 6g, 30%; Cholesterol: 80mg, 27%; Sodium: 450mg, 19%; Total Carbohydrate: 29g, 10%; Dietary Fiber: 6g, 24%; Sugar: 2g; Protein: 32g Nutrition with side dish(es): Calories 471, Total Fat: 19g, 29%; Saturated Fat: 6g, 30%; Cholesterol: 80mg, 27%; Sodium: 450mg, 19%; Total Carbohydrate: 44g, 15%; Dietary Fiber: 9g, 33%; Sugar: 15g; Protein: 34g Weight Watcher Points: 10 - Weight Watcher Points(+Sides): 12 Copyright 2013 The Six O'Clock Scramble page 2 / 7

3 Rockfish with Tomatoes and Herbs Baked in a Foil Packet Prep + Cook: 20 minutes # of Servings: 4 Making fish in a packet keeps it so moist and flavorful. This version, suggested by Scramble member Sharon Hauer Gill, has simple summery (or early fall ) flavors and takes just a few minutes to prepare. Sharon uses parchment paper to make hers, but I find foil much easier to wrap tightly around the fish (I m not very crafty). Serve it with whipped potatoes and wilted spinach with goat cheese. 1 Tbsp. extra virgin olive oil 3 cloves garlic, chopped 1 large tomato, diced (about 2 cups) 1 Tbsp. white wine vinegar 3-4 rockfish fillets, or other thin white fillets (about 1 lb.) Ingredients for side dish - Whipped Potatoes 2 lbs. Yukon Gold or russet potatoes 1 clove garlic 1 1/4 tsp. salt Ingredients for side dish - Wilted Spinach with Goat Cheese 1 Tbsp. extra virgin olive oil 9-12 oz. baby spinach 1 tsp. dried thyme, or use fresh thyme leaves 2 tsp. unsalted butter, chopped 1/2 tsp. salt, or to taste 1/8 tsp. black pepper, or more to taste 2 Tbsp. butter or margarine 1/2 cup nonfat or low fat milk 1/4 tsp. dried thyme, or 1/2 tsp fresh 5 leaves fresh basil, sliced (optional) 1 Tbsp. goat cheese (Start the potatoes first, if you are serving them.) Preheat the oven to 450 degrees (or heat the grill to medium-high). Heat the oil over medium heat in a small skillet, add the garlic, and cook it until it is fragrant and just starting to turn golden, about 1 minute. Remove it from the heat. Meanwhile, combine the chopped tomatoes and vinegar in a bowl. Lay each fillet in the middle of its own large square of heavy-duty foil (about inches), top each fillet with 1/3 or 1/4 of the garlic (depending on how many fillets you have), the tomato and vinegar mixture, thyme, butter, and season everything with salt and pepper. Wrap the foil into an airtight packet around the fish and tomatoes, folding and sealing the edges, and put the packets in a large glass or ceramic (Pyrex-type) baking dish (unless you are grilling them). Bake (or grill) them for 10 minutes until the fish flakes easily with a fork. (Meanwhile, make the spinach if you are serving it.) Carefully open the packets, transfer the fish to a serving platter and serve immediately. Do Ahead or Delegate: Peel and chop the garlic, dice the tomato. Flavor Booster: Add 1 tsp. capers or diced olives to each packet. Tip: While standard foil works just fine, when making foil packets, I find that heavy-duty foil works best for me. It's sturdier and thicker than the standard foil. Just remember to rinse and recycle the foil after using it! Serve with Whipped Potatoes Bring a large pot of water to a boil. Peel and cut the potatoes into 1-inch pieces. Add the potatoes, the garlic clove and about 1 tsp. of the salt to the water and simmer for minutes until the potatoes are fork tender. Drain the potatoes and garlic and return them to the pot over medium heat, shaking until any remaining water dries. Transfer the potatoes and garlic to a large mixing bowl, add the butter or margarine, the milk (or buttermilk, if you have it), thyme and remaining salt. Beat with an electric mixer on medium speed until they are just smooth (or mash them, if you prefer). Serve immediately or transfer to an oven-safe serving bowl and keep warm in a 300 degree oven until you are ready to serve. Serve with Wilted Spinach with Goat Cheese In a large skillet, heat the olive oil over medium heat. When the oil is hot, stir in the spinach and basil (optional). Cover and allow the spinach to wilt for about 3 minutes, stirring once. When it is wilted, stir in the goat cheese. Season with salt and pepper to taste. Nutritional Information Per Serving (% based upon daily values): Calories 182, Total Fat: 8g, 11.5%; Saturated Fat: 2g, 11%; Cholesterol: 45mg, 15%; Sodium: 367mg, 15.5%; Total Carbohydrate: 7g, 2%; Dietary Fiber: 2g, 7%; Sugar: 4g; Protein: 23g Nutrition with side dish(es): Calories 409, Total Fat: 14g, 21.5%; Saturated Fat: 4g, 17.5%; Cholesterol: 49mg, 16%; Sodium: 797mg, 34%; Total Carbohydrate: 48g, 16%; Dietary Fiber: 8g, 32%; Sugar: 8g; Protein: 30g Weight Watcher Points: 5 - Weight Watcher Points(+Sides): 11 Copyright 2013 The Six O'Clock Scramble page 3 / 7

4 Thai Rice Pot with Mushrooms and Peppers Prep: 20 minutes Cook: 20 minutes Total: 40 minutes # of Servings: 6 Serving Size: about 2 cups This is a flavorful one-pot meal suggested by subscriber Vicki Taylor. It s very healthy and satisfying for all ages. Serve it with Peanut Butter Bites for dessert. 2 tsp. peanut or vegetable oil 3 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if 8 oz. sliced fresh shiitake or conventional mushrooms, or use 2 - needed) 4 oz. dried shiitake (see Tip) 3/4 tsp. salt 2 bell peppers (different colors), cut into thin strips 1/4 tsp. black pepper 1 lb. lean ground pork, turkey or vegetarian ground "meat" 4 scallions, white and green parts, sliced 3/4 cup white rice (not quick-cooking) 1 cup shredded (matchstick) carrots 2 cups reduced-sodium chicken or vegetable broth, (or one /4 cup fresh cilantro, chopped (optional) oz. can plus 1 1/2 oz. of water) 1/2 lime, juice only, 2 Tbsp. 1/2 cup water Ingredients for side dish - Peanut Butter Bites 1/2 cup oats 1 Tbsp. unsweetened cocoa powder, or use powdered (confectioner's) sugar (optional) 1/4 cup flour 1/4 cup natural peanut butter or other nut butter 1/4 cup honey In a medium skillet, heat 1 tsp. oil over medium-high heat. Add the mushrooms and peppers and sauté them, stirring occasionally, until they are softened, about 5 minutes. Meanwhile, in a stockpot with a tight-fitting lid, heat 1 tsp. oil over medium heat and brown the meat (if using vegetarian ground meat, add it with the rice and broth instead). Spoon off the fat, if there is any, and add the sautéed mushrooms and peppers, the rice, broth, water, soy sauce, salt and pepper. Bring it to a boil, reduce the heat and cover it. Simmer it without removing the lid until the rice is fully cooked, minutes (depending on your rice s directions). (Meanwhile, prepare the peanut butter bites, if you are serving them.) Stir in the scallions, carrots, cilantro (optional) and lime juice and serve it immediately, or refrigerate it for up to 2 days. Slow Cooker Directions: Omit the oil. Combine the mushrooms, peppers, meat, broth, soy sauce, salt and pepper in the slow cooker and cook on low for 6-7 hours, or on high for 3-3 1/2 hours. Add the rice and water, stir to combine, and cook on high for minutes more, until the rice is tender. Stir in the scallions, carrots, cilantro and lime just before serving. Do Ahead or Delegate: Slice the mushrooms, if necessary (or soak the dried mushrooms in warm water, if using) slice the peppers, brown and refrigerate the meat, combine the broth, water, soy sauce, salt and pepper, slice the scallions, shred the carrots if necessary, chop the cilantro if using, juice the lime. Flavor Booster: Serve it with sweet or hot Asian chili sauce. Tip: Shiitake mushrooms, which are generally large and meaty, work great in stir-fries and soups. If you choose to use the dried variety, make sure to soak them first in 2 cups of warm water for about 10 minutes. That water can then be added to the pot with the broth (use the same total amount of liquid as the directions call for) for extra flavor. Serve with Peanut Butter Bites Put the oats in a food processor and pulse until they are a coarse texture, but not quite powdery. Put the cocoa powder or powdered sugar (optional) in a small shallow dish. In a medium bowl, combine the oats, flour, peanut butter (or other nut butter) and honey and mix until it forms a dough. (Add a little water if it is too dry). With wet hands, roll small balls of dough. Roll the balls in the cocoa powder or powdered sugar (optional) and serve immediately or refrigerate for up to a week. Nutritional Information Per Serving (% based upon daily values): Calories 280, Total Fat: 18g, 28%; Saturated Fat: 6g, 30%; Cholesterol: 55mg, 18%; Sodium: 680mg, 28%; Total Carbohydrate: 12g, 4%; Dietary Fiber: 2g, 8%; Sugar: 3g; Protein: 17g Nutrition with side dish(es): Calories 433, Total Fat: 24g, 37%; Saturated Fat: 7g, 36%; Cholesterol: 55mg, 18%; Sodium: 731mg, 30%; Total Carbohydrate: 35g, 11.5%; Dietary Fiber: 4g, 15%; Sugar: 16g; Protein: 22g Weight Watcher Points: 7 - Weight Watcher Points(+Sides): 12 Copyright 2013 The Six O'Clock Scramble page 4 / 7

5 Lighter Macaroni and Cheese Prep: 20 minutes Cook: 25 minutes Total: 45 minutes # of Servings: 8 Serving Size: about 1 1/2 cups This lower fat version of macaroni and cheese is popular with kids and adults. Serve it with a Caesar salad. 16 oz. macaroni, whole wheat or regular 1 1/2 cups shredded Cheddar cheese 2 Tbsp. butter 1/3 cup grated Parmesan cheese 2 Tbsp. flour 4 Tbsp. bread crumbs or panko (Japanese bread crumbs) 2 cups reduced-sodium chicken or vegetable broth, (or one tsp. extra virgin olive oil oz. can plus 1 1/2 oz. of water) 1 tsp. dry mustard powder (such as Coleman's) Ingredients for side dish - Caesar Salad 1 small head romaine lettuce, chopped or torn 1/4 cup shredded Parmesan cheese 3/4-1 cup croutons or pita chips (optional) 2 Tbsp. reduced-fat mayonnaise 2 Tbsp. extra virgin olive oil 1/2 tsp. minced garlic, (about 1 clove) 1/2 lemon, juice only, about 2 Tbsp. 1 tsp. Worcestershire sauce 1/2 tsp. anchovy paste Preheat the oven to 375 degrees (unless you plan to bake the casserole later). Spray a 2-quart casserole dish with nonstick cooking spray. In a large pot of boiling water, cook the macaroni for 6-8 minutes (or just a minute less than directed on the box if using whole wheat noodles) and drain it thoroughly. Meanwhile, in a large saucepan, melt the butter over medium heat. Add the flour and stir it for a minute. Add the broth and mustard and whisk thoroughly. Simmer it for a few minutes, until the pasta is done. Reduce the heat to low and add the Cheddar cheese to the saucepan, stirring until it melts. Add the cooked macaroni and mix thoroughly. For the topping, in a medium bowl or large measuring cup, mix the Parmesan cheese and bread crumbs or panko together, then stir in the olive oil to bind the topping a bit. Put the macaroni mixture in the casserole dish and sprinkle the topping over the casserole. (At this point you can refrigerate it for up to a day until you are ready to bake it, or you can cook it and serve or freeze it.) Bake it, uncovered, for minutes, until it is lightly browned on top. (While the casserole cooks, prepare the salad, if you are serving it.) Do Ahead or Delegate: Cook the pasta and store tossed with a little oil to prevent sticking, shred the cheese if necessary or fully assemble and refrigerate the dish (or bake it prior to freezing it). Flavor Booster: Add a few dashes of Tabasco sauce or 1 tsp. Hungarian paprika with the dry mustard. Tip: If you aren t a macaroni and cheese purist, you can mix peas, chopped broccoli or spinach, chickpeas, or canned tomatoes into this casserole before baking it for more vitamins and fiber. Serve with Caesar Salad In a large bowl combine the lettuce, Parmesan cheese and croutons or pita chips (optional). To make the dressing, whisk together the mayonnaise, olive oil, garlic, lemon juice, Worcestershire sauce and anchovy paste. Toss the salad with the dressing just before serving it. Nutritional Information Per Serving (% based upon daily values): Calories 360, Total Fat: 13g, 20%; Saturated Fat: 8g, 40%; Cholesterol: 35mg, 12%; Sodium: 27mg, 11%; Total Carbohydrate: 47g, 16%; Dietary Fiber: 5g, 20%; Sugar: 3g; Protein: 17g Nutrition with side dish(es): Calories 500, Total Fat: 23g, 35%; Saturated Fat: 10g, 50%; Cholesterol: 40mg, 14%; Sodium: 277mg, 21%; Total Carbohydrate: 57g, 19%; Dietary Fiber: 8g, 32%; Sugar: 5g; Protein: 21g Weight Watcher Points: 10 - Weight Watcher Points(+Sides): 13 Copyright 2013 The Six O'Clock Scramble page 5 / 7

6 Israeli Chopped Salad with Tahini Lemon Dressing Prep: 20 minutes Cook: 0 minutes Total: 20 minutes # of Servings: 6 Serving Size: about 2 cups When my family travelled in Israel last year, we were astounded by the endless array of beautiful, healthy and creative salads, even at breakfast. Here I ve recreated one of our favorites that we enjoyed at Israel s homegrown version of Starbucks, called Aroma. (This salad was a finalist in the Eggland s Best Recipe contest!) Cut the tomatoes, cucumbers and onions into small pieces for the best flavor and presentation. Serve it with hummus or baba ghanoush with pita chips and carrots. 4 hard-boiled eggs, chopped 2 cucumbers, peeled and diced into small pieces 1 lb. cherry tomatoes, diced into small pieces, or use 2 large tomatoes 1/2 red onion, finely diced 1/2 cup fresh parsley, chopped 2 Tbsp. tahini (sesame paste), or use hummus if you can't find tahini, well stirred 1 lemon, juice only, about 1/4 cup 2 tsp. Dijon mustard (use wheat/gluten-free if needed) 1 tsp. minced garlic, (about 2 cloves) 2 Tbsp. water 2 tsp. honey 1/4 tsp. salt 1 cup pita chips, broken into small pieces Ingredients for side dish - Hummus or Baba Ghanoush with Pita Chips and Baby Carrots 1 pkg. pita chips or pita bread 6-8 oz. hummus or baba gannoush 16 oz. baby carrots Hard boil the eggs, if necessary (cover them with water in a small saucepan, bring water to a boil, simmer partially covered for 10 minutes, and then transfer to an ice bath [bowl of very icy water] for a few minutes before peeling). In a medium serving bowl, combine the chopped eggs, cucumbers, tomatoes, onions and parsley. In a small bowl or large measuring cup, combine the tahini, lemon juice, mustard, garlic, water, honey and salt. Toss the salad with the dressing (you might not need all of the dressing) and pita chips, and serve it immediately. (You can make the salad and dressing up to 4 hours in advance but don t combine them until you are ready to serve). Season the salad with black pepper, if desired. Do Ahead or Delegate: Hard boil, chop and refrigerate the eggs, peel and chop the cucumbers, dice the tomatoes and the onion, chop the parsley, juice the lemon and make the salad dressing or fully assemble the salad and the dressing and refrigerate (separately). Flavor Booster: Add olives or tuna to the salad. Tip: Have you ever noticed that the yolks of some hard-boiled eggs have a greenish tint? It s harmless and is due to a chemical reaction between sulfur in the egg white and the iron in the yolk. You can minimize its occurrence by keeping the cooking time of the eggs to the bare minimum and quickly submerging them in an ice bath after cooking. Serve with Hummus or Baba Ghanoush with Pita Chips and Baby Carrots Serve it with pita chips or pita bread and baby carrots dipped in hummus or baba ghanoush. Nutritional Information Per Serving (% based upon daily values): Calories 135, Total Fat: 7g, 10.5%; Saturated Fat: 2g, 7.5%; Cholesterol: 142mg, 47%; Sodium: 231mg, 10.5%; Total Carbohydrate: 13g, 4.5%; Dietary Fiber: 2g, 9%; Sugar: 6g; Protein: 7g Nutrition with side dish(es): Calories 424, Total Fat: 18g, 26.5%; Saturated Fat: 3g, 13.5%; Cholesterol: 142mg, 47%; Sodium: 604mg, 26.5%; Total Carbohydrate: 56g, 18.5%; Dietary Fiber: 10g, 41%; Sugar: 13g; Protein: 14g Weight Watcher Points: 4 - Weight Watcher Points(+Sides): 12 Copyright 2013 The Six O'Clock Scramble page 6 / 7

7 Powered by TCPDF ( Try Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! GROCERY LIST Staples 2 tsp. unsalted butter (2) 2 Tbsp. butter (4) 2 Tbsp. butter or margarine (2S) 2 tsp. peanut or vegetable oil (3) 5 Tbsp tsp. extra virgin olive oil (1) (2) (2S) (4) (4S) 1 Tbsp. white wine vinegar (2) 2 Tbsp. reduced-fat mayonnaise (4S) 2 tsp. Dijon mustard (use wheat/gluten-free if needed) (5) 3 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) (3) Spices 3 1/4 tsp. salt (1) (2) (2S) (3) (5) 1 1/4 tsp. dried thyme (2) (2S) 3/8 tsp. black pepper (2) (3) 1/2 tsp. ground cinnamon (1) Meat and Fish 1 1/2-2 lbs. boneless, skinless chicken breasts (1) 1 lb. lean ground pork, turkey or vegetarian ground "meat" (3) Refrigerated/Frozen Section 2 cups shredded Monterey Jack, Pepper Jack, or Cheddar cheese (1) 1 1/2 cups shredded Cheddar cheese (4) 1 Tbsp. goat cheese (2S) Produce 16 oz. baby carrots (5S) 1 cup shredded (matchstick) carrots (3) 4 scallions (3) 1 1/2 red onions (1) (5) 2 bell peppers (different colors) (3) 1 large tomato (2) 1 lb. cherry tomatoes (5) 1 small head romaine lettuce (4S) * 2 cups arugula or baby spinach (optional) (1) 9-12 oz. baby spinach (2S) Shelved Items 3/4 cup white rice (not quick-cooking) (3) 16 oz. macaroni, whole wheat or regular (4) 1 cup pita chips (5) 1 pkg. pita chips or pita bread (5S) * 3/4-1 cup croutons or pita chips (optional) (4S) 8 small to medium wheat or flour tortillas (1) 1 tsp. Worcestershire sauce (4S) 1/4 cup + 2 tsp. honey (3S) (5) 1/2 cup nonfat or low fat milk (2S) 4 hard-boiled eggs (5) 1 1/2 tsp. minced garlic (4S) (5) 1/4 cup + 2 Tbsp. flour (3S) (4) 4 Tbsp. bread crumbs or panko (Japanese bread crumbs) (4) 1/4 cup natural peanut butter or other nut butter (3S) 1/2 tsp. ground cumin (1) 1 tsp. dry mustard powder (such as Coleman's) (4) 1/2 tsp. chili powder (1) 3-4 rockfish fillets, or other thin white fillets (about 1 lb.) (2) 1/4 cup shredded Parmesan cheese (4S) 1/3 cup grated Parmesan cheese (4) 6-8 oz. hummus or baba gannoush (5S) 4 cloves garlic (2) (2S) * 5 leaves fresh basil (optional) (2S) * 1/4 cup fresh cilantro (optional) (3) 1/2 cup fresh parsley (5) 2 cucumbers (5) 2 lbs. Yukon Gold or russet potatoes (2S) 8 oz. sliced fresh shiitake or conventional mushrooms (3) 1 1/2 lemons (4S) (5) 1/2 lime (3) 4-8 peaches or nectarines (1S) 1/2 cup oats (3S) 4 cups reduced-sodium chicken or vegetable broth (3) (4) 1 cup salsa (1) 2 Tbsp. tahini (sesame paste), or use hummus if you can't find tahini (5) 1/2 tsp. anchovy paste (4S) * 1 Tbsp. unsweetened cocoa powder (optional) (3S) The above ingredients will make (1) = Molly's Spiced Chicken Quesadillas, (1S) = Peaches or Nectarines, (2) = Rockfish with Tomatoes and Herbs Baked in a Foil Packet, (2Sa) = Whipped Potatoes, (2Sb) = Wilted Spinach with Goat Cheese, (3) = Thai Rice Pot with Mushrooms and Peppers, (3S) = Peanut Butter Bites, (4) = Lighter Macaroni and Cheese, (4S) = Caesar Salad, (5) = Israeli Chopped Salad with Tahini Lemon Dressing, (5S) = Hummus or Baba Ghanoush with Pita Chips and Baby Carrots, * - Includes ingredients that are optional. Copyright 2013 The Six O'Clock Scramble page 7 / 7