chefwoody.com

Sautéed Cod Mediterranean Style

Chef Woody — Sun, 20 May 2012 14:05:18 +0000

Rinse the fillets in cold water, (I always rinse fish before cooking) pat dry with paper towels, then season with the salt and pepper. In a large skillet add the oil and heat to a medium temperature then add the fillets and the onions and cook for 1 minute turning the fish once. Now top with the tomatoes, thyme and olives, cover and cook 3 more minutes. Next remove the cover, drizzle with the remaining oil and chopped basil cover again and cook for two or three more minutes until the fish flakes easily with a fork. Serve with brown rice.

Serves 4 Calories 249, pro.27, fib.2g, carb.7g, pot.863, sod.203, chol.53mg, Sfat.0.7, Tfat.13g

Creamy Coleslaw

Chef Woody — Thu, 17 May 2012 17:38:35 +0000

Blend the sauce ingredients until smooth then pour over the shredded cabbage. chill and keep refrigerated until ready serve.

Optional add a 1/2 cup applesauce to the sauce

16 servings calories 74, pro.3g, sug.1g, fib.2g, carb.6g, pot.215mg, sod.144mg, chol.6mg,Sfat.1g, Tfat.5g

Tomato Soup with flaked Swai

Chef Woody — Thu, 17 May 2012 17:33:13 +0000

In a large skillet sprayed with a non-stick spray add a small amount of water, and sauté the fish until it’s done and flakes easily, then remove and set aside. Using the same skillet add the oil and sauté on medium heat, the onions until they start to turn translucent. Add the flour and stir in the milk, you are creating a (roux) a cream sauce or gravy. While this is cooking pour the tomato juice in a stockpot or soup pot and heat on medium. Add the seasonings, minced garlic, but not the sweetener this is to your taste preferences. When heated thoroughly add the roux to the tomato juice, it should be start to thicken, then add the Swai it will flake easily as you stir it in.

I use the sweetener sparingly, I just want to take the edge off the sharpness of the tomato juice. Serve this with a small garden salad.

10 – 1 cup servings,

Calories 127, Pro.9.2 carb.10g, pot.451mg, sod.439mg, chol.19mg, Stat.1g, Tfat.6g

Crunchy Italian Corn Chips

Chef Woody — Tue, 08 May 2012 17:45:23 +0000

The nutritional information is set up for one serving of (2 corn tortillas),cut into 8 pieces. When I make these, I will bake 10 to 20 tortillas at a time. They will keep for up to a week or better when stored in a Zip-Lock bag.

Directions: Preheat oven to 350 degrees. Cut each tortilla into four pieces like you would a pie. Place on a baking stone or a heavy gauge baking sheet pan. Spray the tops with a non-stick spray and sprinkle them with Italian spices. The mixture will stick to the tortilla pieces if you sprayed them first.

Bake until they reach the point of turning brown, then remove the pans from the oven. Cool on a clean kitchen towel or baking racks.

Serving size 8 pieces: Calories, 90, pro.3g, fib.2g, Tfat0g, Sfat.0g, carb.27g, sug.0g, sod.50mg.

Tuna Salad Wrap

Chef Woody — Tue, 08 May 2012 16:50:31 +0000

Combine all the ingredients mixing well, then spread on evenly on the tortillas. Top each tortilla with two lettuce leaves and roll up. This recipe as is, will create four ten ounce wraps. The mix will keep well for 3 days under refrigeration

Calories 273 pro.17g, carb.29g, sug.3g, sod.590mg, chol.23g, chol.23mg, Sfat.2g, Tfat.10g

Edamame and Garbanzo Bean Salad

Chef Woody — Tue, 08 May 2012 16:36:19 +0000

Combine all ingredients chill and serve. best if marinated for at least an hour before serving.

Ten — 3 ounce servings Calories 88, pro.4g, sug.2g, fib.3g, carb.13g,sod.137mg, Tfat3g

Turkey and Roasted Red Pepper Hummus Wrap

Chef Woody — Tue, 08 May 2012 16:24:24 +0000

In a Blender or a food processor, add red peppers, beans and the lemon juice. Blend until a smooth pureed consistency is obtained.

Divide the hummus mixture between the 4 wraps spreading evenly. Top with the spinach or lettuce then add a couple slices of tomato.

Next layer, add 2 or 3 slices of the turkey breast, roll up tightly and cut in half.

Calories 145, pro.25g, carb.7g, fib.2g, sug.3g, sod.720mg, chol.50mg,Tfat3g

Crabmeat Wrap

Chef Woody — Tue, 08 May 2012 15:56:48 +0000

Combine the mix ingredients in a bowl, then lay a wrap out and spread 1/6 of the mixture on it. Top with the thin slices of cucumber then roll it up.

SPG

Optional lightly sprinkle the filling with a little SPG, ( a mixture of equal parts of, salt, pepper, and granulated garlic).

cal.311, pro.15g, sug.5g, fib.4g, carb.61g, sod.756mg, chol.51mg, sfat.5g, tfat.12g

Low Fat Chicken Cacciatore

Chef Woody — Tue, 08 May 2012 15:27:06 +0000

In a or 2-3 quart sauce pan add the drained tomatoes, spices and tomato sauce, cover and simmer for 10 minutes.

While the tomato sauce is cooking , in a large skillet add the 1/3 cup of fat free chicken stock and bring to a near boil. Add the chicken, onions, bell pepper and cook until the chicken is no longer pink in the middle then add in the mushrooms. When thoroughly heated add to the tomatoes in the sauce pan. Serve with brown rice and a fresh garden salad.

Calories 132 pro.19g, sug.6g, fib.2g, carb.11g, sod.96mg, chol.43mg, Tfat.1g

New recipes

Chef Woody — Mon, 07 May 2012 19:27:06 +0000

Tomorrow I will post new recipes for Desserts and Wraps. Be kind to yourself exercise and eat healthy. I just returned from a 12 hour bicycle race and feel great for doing it, treat yourself to a walk around the block. You never know it might become a habit