Justin & Meredith Winokur's Kitchen Cooking Notebook
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posts/2010/08
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Whole Wheat Pasta and Tomato Sauce -- back to top
Homemade whole wheat pasta and homemade tomato sauce. The pasta was okay. Not great but a good first attempt. Made a huge amount! See the recipe
Original Wordpress ID and Date: 90, 2010-08-02_183209
Food Item: Trader Joe's Red Pepper Spread -- back to top
Very good and flavorful spread. Great on chicken of with vegetables. Because of the low cal and fat, and higher fiber, it is very healthy
Original Wordpress ID and Date: 146, 2010-08-02_233221
Thyme Roasted Vegetables and Sautéed Chicken -- back to top
A Thyme themed meal. Sautéed chicken with a sauce made from deglazing the pan with cooking wine. It made it very salty so next time I will use regular (cheap) white wine.
Roasted Vegetables with Thyme. Includes:
Original Wordpress ID and Date: 98, 2010-08-03_183732
Stuffed Banana Peppers & Kale -- back to top
Fresh (from local farm stand) Bana Peppers. Used half sweet and half hot.
Used Gimme Lean sausage to save calories and give flavor. Put shopped cayenne pepper into tomato sauce.
Kale was just sautéed.
Original Wordpress ID and Date: 107, 2010-08-04_184201
Teriyaki Tuna over Spinach with Roasted Chips -- back to top
Tuna marinated then (sort of) seared. Chips again (yes...obsessed). They were not as good this time.
Tuna was really cheap from market. It was a bit fishy but not too bad. Used Kikkoman low-salt teriyaki sauce
Original Wordpress ID and Date: 111, 2010-08-05_184508
Steak fajitas with onions and a mix of hot and bell peppers. Condiments were normal with FF Greek yogurt instead if sour cream. Brown seasoned rice on the side but it wasn't good
Original Wordpress ID and Date: 118, 2010-08-06_205031
Grilled Shrimp & Fiber One "Fried" Zucchini -- back to top
Made grilled shrimp with Old Bay on the new Griddler. It was about a pound of deveined shrimp that we peeled. Zucchini was the recipe used before linked here.
Point Values (per person)
Original Wordpress ID and Date: 122, 2010-08-07_205626
See the recipe page for notes and our changes. Bottom image is served with FroYo
Original Wordpress ID and Date: 125, 2010-08-07_205717
Home Made Whole Wheat Pizza (w/ home made sauce) -- back to top
We made everything reasonable from scratch. We made the pizza dough with this recipe, cut in half. We made the sauce too. We made the sauce a bit spicy which was good
The following is a picture of all of the toppings:
Both Meredith and I made a "Full Size" pizza for dinner and a half for lunch tomorrow.
I made what Meredith dubbed a "Shreuben Pizza." It is like a reuben but instead of corned beef, I used the much healthier Canadian bacon and sliced jarlsberg. By using sliced cheese, I created a much thinner layer with less cheese. I also used FF 1000 Island and sauerkraut. It was pretty good. Not amazing, but pretty good.
My lunch pizza was more normal with the homemade tomato sauce, some spinach, peppers and basil. I topped it with low fat provolone. I also experimented with using a cast iron skillet instead of a baking sheet ($10 @ IKEA)
Meredith's dinner pizza was tomato sauce, peppers, spinach, tomato, and basil. Half was low fat provolone and the other half had doll ups of Low fat (or fat free?) ricotta. Her lunch pizza was more interesting. It had BBQ sauce, Canadian bacon, peppers and sprouts.
Below is a picture of Meredith's then mine.
Original Wordpress ID and Date: 151, 2010-08-09_015926
Thai-Style Scallops -- back to top
These were made from this recipe on Weight watchers.com. They were ok. Not great. I thought the sauce was a bit too salty and generally not amazing. Using a non-stick pan was much nicer for scallops. It is good to know for next time I make them.
We also had steamed broccoli
Thai-Style Sea Scallops (From Weight watchers)
Local Copy -- password is the name of my dog, all lower case
Original Wordpress ID and Date: 178, 2010-08-09_194405
Coffee Fluff (made healthier) -- back to top
It was based on this recipe from The Kitchn, but we changed a bit. Instead of cream, we used fat free or sugar free (I do not remember which one) Cool Whip. Except, we forgot to take it out of the freezer so we tried microwaving it. That basically melted it so we tried whisking it. Not much success. So, in the end, we had a semi thick liquid to fold into the jello.
It is not clear how, if at all, successful the jello was. It didn't seem to get to the state described no matter how much we beat it. Whisking by hand worked better because it got lower in the pan.
If I make it again, I would try something different for the cream, or defrosted cool whip. And, I would use splenda in the jello.
Coffee Fluff (From The Kitchn)
Local Copy (U: guest, P: name of my dog, all lower case)
Original Wordpress ID and Date: 180, 2010-08-09_194445
Salmon Burgers on [HOT!] Peppers -- back to top
Trident Salmon burger with Montreal Chicken seasoning cooked on the griddler. The peppers were a mix of sweet multi-colored peppers, onions and habanero. They were extremely hot. I was careful not to touch the seeds but the fumes it gave off in the sauté pan had me and Meredith literally choking. I cooked them heavily to try to mellow them out.
Original Wordpress ID and Date: 187, 2010-08-10_204533
Imitation Crab Quiche (or something) with Fiber One Fried Pickles -- back to top
We made a quiche like thing. It was imitation crab, onion, peppers and a bit of potato. I mixed all of the ingredients with a lot of seasonings (and some Tabasco). I then put it in the ramekins and poured an egg beater and fat free half and half mixture in. I think the problem was I didn't season the egg mixture enough. It was just not all that flavorful. It is topped with a piece of Jarlsberg.
We also made fiber one fried pickles. We had had fried dill pickles at the Houston Rodeo and they were amazing. Well, we tried with the Hungry Girl fiber one frying. It was good! Salty but good. Not as good as the real one in Houston but still good.
Points value (approximate) and for 2-4 servings
Original Wordpress ID and Date: 193, 2010-08-11_213043
Black Bean Stuffed Poblanos, Mexican Chicken, (homemade) Salsa Verde -- back to top
We used this recipe for the black bean stuffed poblanos (we halved it). The stuffing was good but the tomato sauce inundated the flavor. We cooked the extra stuffing in a separate dish and that was great. The peppers themselves would have been better with less sauce. Maybe next time we will use salsa. Also, we drained and rinsed the beans to cut some salt
The salsa verde was too watery because we ran out of tomatillos. We used non fat Greek yogurt instead of sour cream. The chicken which was just sautéed with taco seasoning was good but was also exactly what you would expect.
So, notes for next time are salsa instead if sauce (and less if it) and thicker salsa Verde.
Also, I tried using the cast iron for the chicken. It was really nice but you couldn't cover it. Not really an issue for tenders which cook quickly but if I were using whole breasts, I would want the lid.
Approximate points:
Peppers
Beans...3
LF cheese...3
Corn meal...2
Chicken...~1.5 (or less) per oz
Salsa Verde... (not much and as barely ate it)
Original Wordpress ID and Date: 201, 2010-08-12_192236
Turkey Burgers, Roasted Potato Slices and Butternut Squash Soup -- back to top
First of all, I do understand that they do not really all go together but we wanted to eat the squash before it went bad.
The turkey burgers were made with all sorts of seasonings including a bit of sesame seed oil, worcestershire sauce and tabasco sauce. The chips were the usual. More ground black pepper than usual giving it a bite.
The soup was more interesting. I originally used too much cinnamon but added extra bouillon base to even that out. I also used nutmeg and ginger. Finally, I put some Splenda in to give it an extra sweetness lacking in it.
(Approx.) Point Values:
Turkey Burgers...~1 point per oz (93% lean). Each [small] burger was 2 oz
Arnolds Rolls...1 for 1. 3 for 2
LF prov. Cheese (1/2 slice per burger)...1/slice
Potato "chips". Around 4 total. Maybe 5
Butternut squash is harder to figure out for sure. I am guessing about 2 per bowl.
Original Wordpress ID and Date: 204, 2010-08-13_220117
"Gourmet" Grilled Cheese and Home Made Tomato Soup -- back to top
We made grilled cheese with low fat provolone and or lite Jarlsberg. We each had one with a mix and half of one that was all one type of another. It was "gourmet" with the addition of banana peppers and tomato. Using the butter spray and butter pam on the griddler allowed us to do it without any butter. Also, the lines from the griddler makes it even more "organic" feeling
The tomato soup was canned tomatoes, chicken base (water+ regular and sodium-free bouillon) an onion and a lot of seasonings. I then used the immersion blender. It was okay but tasted a bit like tomato sauce. Well, that is not really a bad thing but still. We garnished it with some fresh basil.
(approx) point values:
Grilled Cheese (we each had two)
Tomato Soup...~1 just to account for any oil and other.
Original Wordpress ID and Date: 207, 2010-08-16_184823
Recipe: Baked Whole Wheat Samosa -- back to top
The recipe from here is below. Note that I needed to add a bit more water to the dough. I also used non-fat greek yogurt. I also used pam instead of oil.
Because I halved it, I had to initially mix the dough by hand (literally, used my hands). Then I used the dough hook to knead it. The hook did not go deep enough to mix it. Also, I needed to thread the hook a bit to get it to grab.
Also, for half the recipe, here is the points
Dough
1 cup whole wheat flour...440/2/16 (cal/fat/fiber)
Greek Yogurt...133/0/0
Filling
1/4 lb potato...3 points
1/2 cup peas...1 point
So, the crust has 570 cal with 2 grams of fat and 16 grams of fiber. You split it into 6 so that is one point per serving.
The filling is 4 points and you split it into 6 so just say one point each to account for anything else.
Baked Whole-Wheat Samosas (from Heart and Stroke Foundation)
Local Copy -- password is the name of my dog, all lower case
Original Wordpress ID and Date: 215, 2010-08-17_184456
Chicken Vindaloo and Whole Wheat Baked Samosas -- back to top
The chicken vindaloo comes from this recipe (epicurious). I followed some of the commenters and sautéed the onions first. I also did not have cayenne pepper so I used sriracha sauce. Also, I initially measured out the said amount of seasonings and then I just added more. Not very specific but it did not have enough flavor. Finally, I sautéed the chicken a bit first to make sure it was fully cooked.
The samosas were highly successful. See the post with the recipe. It makes 6 but only 4 are shown. Meredith experimented with a different folding on one.
~8 oz boneless skinless chicken...6
4 oz potatoes...3
other assorted...1
Dough
1 cup whole wheat flour...440/2/16
Greek Yogurt...133/0/0
Filling
1/4 lb potato...3 points
1/2 cup peas...1 point
So, the crust has 570 cal with 2 grams of fat and 16 grams of fiber. You split it into 6 so that is one point per serving.
The filling is 4 points and you split it into 6 so just say one point each to account for anything else.
Original Wordpress ID and Date: 211, 2010-08-17_213700
Lunch: Home Made Sushi -- back to top
We made sushi because we needed to eat the avocado before it went bad. We used brown rice, imitation crab, mini bell pepper slices and carrot slices. It was a mixed success. It looks okay but far from great. We will see how it tastes.
The picture below is the prep stuff (neatly put together)
Points: (for 2)
1 cup brown rice...6
Imitation Crab...2
avocado...1 (I think)
I do not know about the nori but I do not imagine it is much.
Original Wordpress ID and Date: 214, 2010-08-17_213839
Home Made Tomato Sauce on Sautéed Spinach and Whole Wheat Pasta -- back to top
Wanted a pretty fast and simple meal so I sautéed up some spinach that did not have much lifetime left and made a tomato sauce. The sauce was diced tomatoes, with some mini-sweet peppers and cayenne. Both of the peppers also were on their last legs. So, it was a fast meal that also used up expiring produce. The pasta is just Barilla whole wheat rottini.
Original Wordpress ID and Date: 229, 2010-08-18_201234
Shepherd's Pie and French Onion Soup -- back to top
Today's meal was (unintentionally) comfort food. First the soup: The french onion soup was fairly simple. First I sautéed a lot of onions (french cut) with just pam. Then I added about 3 cups of water and a cup of white wine (thanks Alton Brown for that tip). Then added 4 beef bouillon cubes and a packet of no sodium chicken. I eventually added some more water. After the first taste, I thought the wine was too pronounced so I added another cube. A few notes for the future. First, a bit less wine. It was too strong. Second, I need to get some sodium free bouillon to cut some of the salt.
For the croutons, we toasted a (pam) buttered english muffin and cut that. The cheese was low fat provolone. Since my bowls are (probably) not safe for the oven, let alone the broiler, I used the creme brulee torch to brown and burn the cheese.
The shepherd's pie, pictured cut below, was just onions, ground beef (lean) and some frozen corn and peas. After sautéing the onions and vegetables and browning the beef, we lined the bottom of the pan with it (very bottom photo). The potatoes were a pound of yukon gold potatoes which we boiled for about 20 minutes. I do not know the details because Meredith did it, but the smashed potatoes (we kept the skin on) were made with some greek yogurt (less than 1/2 cup), Molly McButter, butter spray, garlic and onion powder, salt, pepper and a tad of 1/2 and 1/2 to make it creamy. After mixing the two, we baked on 400 for about 20 minutes then broiled for 2 to brown the top. We ended up with too much potato for the beef but it was still good. (The original plan was to use a smaller dish but it grew). The recipe was loosely based on this recipe
Shepherd's Pie (2 dinner/2 lunch)
meat:
8 oz 92/8 ground beef...8
1/2 cup corn + 1/2 cup peas...1.5
Potato
1 lb Yukon Potato...6.5
4 oz ff greek yogurt...2
! Tbsp 1/2+1/2..0.5
Assorted Pam, onions, etc...0.5
Whole pie had 19. Made two dinners and two lunch portions (around 6 and 3 or 4 respectively)
~~~~~~~~~~~~~~~~~~~~~
French Onion Soup (made 2 servings)
1 cup white wine...2
2 slices LF cheese...2
1 Fiber One English muffin...1
Assorted Pam, etc...1
Original Wordpress ID and Date: 238, 2010-08-19_210600
Sautéed Chicken and French Onion Soup again -- back to top
Meredith's sister was in town and she wanted to try it so I tried to french onion soup again. I still have not gotten sodium-free beef bouillon which may have made a difference but I used less wine and less bouillon. Meredith and I agreed it was not as good. After I get sodium-free beef, I will try again.
The chicken was just coated with Trader Joe's 21 Seasoning Salute. It is sodium free and, I think, similar to Mrs Dash. Because it was sodium free, I added a bit of salt. And a tab of black pepper. The pepper added a surprising spice.
And, steamed broccoli. It was a bit overdone because my timing got messed up at the end.
Chicken was 4 points for about 3.5 oz (three tenders approx) and the soup was the same as last time...more or less.
Original Wordpress ID and Date: 242, 2010-08-21_211928
Brunch: "Microwave Fried" potato chips, Gimme Lean, Fiber One Muffin -- back to top
There was my first attempt at microwave frying. I will talk about it much more here. Not really all the special other than the chips. See that post.
Original Wordpress ID and Date: 247, 2010-08-22_232924
Microwave Frying -- back to top
I first read about this method on a Lifehacker article about cooking easy. As anyone reading in archives know, I have been trying to make healthy chips with varying degrees of success. I have not totally figured it out with the oven. So, I read more and eventually found enough people say it was possible that I tried it. (main site - But I used pam).
Interestingly, maybe I used to much potato, but despite the fact that my microwave is more powerful than any mere mortal ever needs, I was surprised that I still needed to do it for 8-10 minutes and not the 5.
But, it was a great success! I made three batches today. The first was for breakfast, then I made a snack and then I made some for lunch tomorrow. I usually refrigerate my entire lunch but I am going to leave this one out with the bag open to make sure I do not trap steam.
So, I tried to extend it. I had a parsnip that was going to be bad any minute now. I peeled it, cut it, pammed, seasoned and microwaved it. I have not been chomping at the bit while cooking so much since making mussels with my mom earlier in the summer. Anyway, it took about 8 minutes. I think it is a mixed success. They are good but they are not crisp. Also, the sweetness of the parsnips mixed with the flavors. It is definitely interesting but it needs more refinement. One thought is that I may be crowding them and that is producing too much steam. I do not know but worth exploring.
Next I tried carrots. My leftover carrots were small and that may have contributed to the lack of definitive results, but the jury is definitely still out. They did not really crisp and some may have burned. Also contributing to the results was I may have used too much pam (evident in the photo).
The next photo is the parsnips followed by carrots.
Equipment Note: My plates say they are dishwasher, microwave and conventional oven safe. As you would expect, they came out of 8 minutes in the microwave quite hot. I let them FULLY COOL before trying to clean them because I do not want them to crack. Also, while the plates may be microwave safe, apparently, the writing telling you that is not. They no longer say anything on the bottom. Oh well.
Future Ideas: I think moisture is a killer in this but I do want to try with bananas, and plantains (Jamaican themed meal maybe?). Other ideas?
Addendum: I was thinking about it and I was wondering if the microwave is essentially doing anything differently other than cooking the potatoes for "longer" (even though it is less)? It may have to do with how a microwave works or it may simply be the cooking. I have not given up on the oven method.
One thing I really think I need to get to help nail this method is a mandoline with a spacing adjustment so I can consistently cut thin slices, and probably thinner than what I can do by hand at that. I may go buy one next week because I really want to test this out
Original Wordpress ID and Date: 252, 2010-08-22_233143
Grilled Mahi Mahi over Brown Rice with Broccoli -- back to top
I knew I wanted mahi mahi but I couldn't figure out what I wanted to do with it. I thought of making fish tacos but I didn't really have the stuff. So, I read a bunch of recipes and then basically disregarded them.
I wasn't sure what to for the marinade so I just started with some sriracha sauce and went from there. I ended up adding some soy sauce, some olive oil, a bit of sesame oil, some garlic (powder and minced), some onion powder, a tad of worcestershire, a tad of tabasco and finally some white wine. Strange, I know.
After marinating it for a while, I grilled it with the griddler and served it on top of [plain] brown rice with steamed broccoli on the side. It was very good!
Points:
Fish...3+1 for the oil and stuff
Rice...3 (1/2 cup dry per person)
Original Wordpress ID and Date: 260, 2010-08-23_210540
Home Made Whole Wheat Pizza -- back to top
We made pizza again from this recipe (or my site's link). This time I tried with all whole wheat flour. It was okay but not incredible. Especially considering you go beyond 4 grams of fiber per serving, I will go back to their suggestion of roughly half and half. I started it in the food processor and then moved it to the dough hook. After a while on the hook, I finished it by hand. Also, it helps to flour or corn meal the pan. Some stuck
There were three of us with Meredith's sister. The dough made 4 large pizzas and 4 small (or the equivalent of 6 large). Meredith and I each made 1 large and two small for lunch. Meredith's sister made two larges.
The sauce was a mix of homemade and when we ran out, we used a mix of Clasico and Barilla tomato basil.
Also of note is I found fat free shredded mozzarella. I weighed out two servings for my large pizza and it was just enough. A bit dry because FF but acceptable. See very bottom for points.
The photo on top is Meredith's large pizza. The rest of the photos are labeled above them.
Meredith's were:
Mine:
Brooke's
My large:
**picture missing**
Brooke's Large:
Meredith's Samosa pizza and my potato slices one:
Meredith's and my BBQ:
Brooke's second large one:
For the whole recipe. It makes about 6-8 servings.With all whole wheat flour. It gets a bit tricky with how you count the fiber from the flour.
3.5 cups whole wheat flour...1540/7/56
Oil...4 points
sugar...negligible
The points come from the flour plus a half from the olive oil. So, for 8 servings, we have 181/1/14. Plus you add more flour to it as you go plus some for the sugar and yeast. Therefore, I will say if you split it into 8 servings, 4 each. If you split it into 6, then 5
60 grams of FF mozz (covers a pizza lightly) is 2.
FF cheese is really low but flavorless. LF cheese is 1 or 2 a slice depending on cheese (Lite Jarlsberg and LF Sargento Prov are 1/slice).
Original Wordpress ID and Date: 268, 2010-08-24_224509
Stuffed Mushrooms, Samosa and Steamed Broccoli -- back to top
Very good meal that I cooked with my dad. The samosa's were again with this recipe, but changed a bit. More salt and I added garam masala and I really did not measure the spices. I just kind of threw them in. Some notes though. I had a lot more trouble making them on this batch. You can see the one botched one we turned into somewhat of a dumpling. I think the key is to not over fill and to be careful with the dough. Shaping it better would help. Also, maybe kneading it more to make the gluten strands more pliable. Just thoughts for the future.
The mushrooms were the normal caps with laughing cow cheese. The stuffing was a really good grain mixture with butternut squash. I will ask him and add it here later.
Finally, just steamed broccoli. I think it was a bit undercooked but certainly not raw. My dad liked it the way it was.
Oh, and salad we barely ate.
Original Wordpress ID and Date: 284, 2010-08-27_201555
Breakfast Burritos & Potato Chips -- back to top
Breakfast burritos. We grilled gimme lean on the griddler (which was very good) and made a mixture of onions, garlic, a bit of pepper and other stuff I do not remember right now. Finally we had pieces of egg. We made the egg in pyrex then cut it. Plus a bit of FF shredded cheddar
After folding/rolling them, we put them back on the griddler to heat and get some lines.
We also had microwave potato chips...of course.
Below are pictures after and before prep. Below that is points (roughly)
Rough points for 4 (ate 1.5/person and had one left):
1/2 gimme lean...4
Egg...1 or 2
Cheese...2
La Tortilla Factory wraps...4 (1 each)
So, each one was 3! Not bad!
Original Wordpress ID and Date: 288, 2010-08-28_101633
Breakfast Frittata -- back to top
The frittata had onions, peppers, broccoli, tomato, a bit of leftover filling from yesterday's burritos . It was very good. The broccoli really was good mixed in with everything else.
The points were really low with the only real thing to count was the egg beaters. So the entire thing had about 2-4 points. Plus some toasted Arnold's rolls
Original Wordpress ID and Date: 296, 2010-08-29_105808
Sautéed Rosemary Chicken with Peppers and Chicken Noodle Side Dish -- back to top
First meal at Meredith's. She doesn't have a table yet but this worked fine. The chicken was just rosemary, some black pepper, a bit of crushed red pepper, and some salt. After the flip, we added the peppers. I thought they wouldn't cook enough but with the lid on, they were fine.
The chicken side stuff is a side dish thing made by Korr. It is one of the few sides that is not too salty (though I do not remember how much) and not too high in calories (~400 total, two servings, low fat.). I like it a lot but I want to learn how to make it myself from the broth on. I think I will make chicken broth and pasta so that the broth is just barely over the pasta. Then let it cook down and thicken. Maybe some flour or cornstarch for thickening. If I get it, I will try to link back to it.
Points:
Chicken...about 3-4 (it is very lean and I trimmed off even more fat before cooking)
Side Stuff...4/person.
Original Wordpress ID and Date: 298, 2010-08-29_205832
NY Strip Steak and "Chips" -- back to top
I was really in the mood to make steak so I did just that. I pammed it, then put some salt and pepper on. I did it on the griddler with a meat thermometer. It worked really well for the pork chop I made for lunch tomorrow (which I am not going to post). Or, at least I hope it worked because of the way the temperature rose.
Anyway, with the steak I got strange readings so I eye-balled it. Well, when I cut it, it mooed at me so I cooked it a bit more. I did cook it with the fat the first time but I cut it off before the second.
I also made the chips again but this time I used a mandoline. I finally found one that cheap that WAS adjustable. Most of the cheap ones are fixed. It is still a junky-ish one that has a slightly serrated blade which left a strange texture but still good. Also, I overcooked them a bit but the chips were very thin and good. Also, one potato went very far!!!
The chips were around 3-4 points. THe steak was about 10-12.
Original Wordpress ID and Date: 307, 2010-08-30_220454
Lunch Tomorrow: Samosa Chicken Sandwich -- back to top
Meredith wanted to try something different...well, same considering the amount of samosa recently, but none-the-less, we made samosa chicken sandwiches.
We seasoned chicken with a wide range of spices including garam masala, curry powder, ginger powder, tumeric, cumin and some others. Then we sautéeded it and shredded it with a fork. We mixed in boiled potatoes (yukon gold), frozen peas and even more spices. We added some salt to bring out the flavors and some sriracha to give it a kick. We also added a bit of 1/2 and 1/2 to bind it. We wanted to use greek yogurt but we were out.
Just put it on Arnolds Rolls (pictured below) with some mint chutney. There was a bit leftover as well. Points below.
Chicken (extra lean+ trimmed more) ...5
Potato...3
1/2 and 1/2...1
other...1
So, each sandwich is about 4 of filling plus an arnolds. There was about 2 points of filling leftover.
Original Wordpress ID and Date: 314, 2010-08-31_204545