Friday, July 3rd, 2009

No Whine with Dinner: Make-Your-Own Stir Fry

Summertime in New Jersey means sunny days on the famous Jersey Shore and a bounty of locally-grown produce from farmers markets, pick-your-own farms, and backyard gardens.  New Jersey is a long way from Boston, but from time to time, we get a taste of the Garden State when we visit one of our favorite food blogs, Jersey Girl Cooks. Written by Lisa, a foodie and mother of two (11-year old Nicole and 7-year old Eddie), this blog is filled with mealtime inspiration (and plenty of desserts too)! We asked Lisa to share some mealtime tips and a recipe her family eats happily (i.e. without complaint).  Here’s what she sent us:

stir-fry-ingredients 

Make-Your-Own Stir Fry (AKA Picky Family’s Stir Fry)
Makes 4 to 6 Servings

  • 12 ounces soba noodles
  • 2 tablespoons chili or sesame oil
  • 1 pound trimmed green beans that have been blanched
  • 1 large red bell pepper, seeded and cut into bite-size pieces
  • 1 pound chicken tenders, cut into bite-size pieces (or 1 pound shrimp, cleaned, peeled and deveined)
  • 10 ounces sliced mushrooms
  • 1 cup chopped mango
  • 1/2 cup your favorite stir fry sauce
  • Crushed red pepper flakes
  • Sesame seeds

1. Cook noodles according to package directions. Rinse with cool water and set aside.

2. In a large wok, heat oil and toss green beans and peppers for a few minutes or until they start to become tender.  Add the chicken and cook until it is cooked through and no longer pink, 5 to 7 minutes.

3. Mix in mushrooms, mango, cooked noodles and sauce. Cook for another few minutes, stirring until sauce starts to bubble.

4. Add red pepper flakes to taste, and garnish with sesame seeds.

stir-fry-recipe

Tips from Lisa:

> To make this stir fry your own, substitute with the vegetables, sauce, noodles, and meat (chicken, beef, shrimp) of your choice.

> Frozen veggies can be used, but make sure they are slightly defrosted first.

> Make sure all the vegetables are cut into bite-size pieces so they cook quickly.

> If you have children have different meat and vegetable preferences, each portion can be cooked separately with different ingredients since it cooks up so quickly.  We tend to mix and match.

> If you have vegetarian family members or friends, you can easily make this a vegetarian meal. Enjoy!

jerseygirlcookskidshelping

Q:  Where did you get the recipe and what do you like about it?

A: I created this recipe based on the ingredients I had on hand.  I like it because it’s easy and versatile and takes less time than ordering take out.  You can prep everything in advance so dinner can be on the table fast!

Q:  What do your kids think about this recipe?

A: “Mom, can I stir in the noodles?”  The kids especially love it because they can choose what goes in it. My daughter is a good eater and likes lots of different food but depending on the day, my son might just go with just the chicken and noodles.

Q:  Other than the fact that this recipe makes everyone in your family happy, do you have any other “Lisa” tips you’d like to share for taking the “whine” out of dinner?

A: Let the kids help.  That way they’ll be more likely to eat something because they created it themselves

Q:  Can you tell everyone about your blog?

A: Jersey Girl Cooks is a blog about a mom that loves to cook and experiment. I make a lot of family-friendly foods and love using fresh local ingredients. On the blog, I sometimes write about my food adventures visiting festivals and local markets.

Comment | | by The Meal Makeover Moms | July 3, 2009 | Filed Under Dinner, NoWhineWithDinner, Poultry, Vegetables 
Tuesday, June 30th, 2009

Podcast 62: Kebabs on the Grill

kebabs-in-backyardAccording to today’s Boston Globe, there have only been four dry days since June 5th.  Translation: It’s raining, it’s pouring, and The Meal Makeover Moms are getting pretty tired of all the gray days.  Determined not to let a month of abysmal weather get in the way of back-yard BBQs, we decided to devote this week’s Cooking with the Moms podcast to kebabs on the grill.

Our first recipe for Very Veggie Kebabs provides a sure-fire way to get kids more excited about eating their vegetables.  Though we call for bell peppers, mushrooms, and zucchini, you could certainly substitute with other produce including onions, potatoes, pineapple, or summer squash.

brushing-oil-on-veggie-kebabs

Very Veggie Kebabs
Makes 4 Servings

  • 2 medium zucchini (about 7 ounces each), sliced into ½-inch rounds
  • 1 small red bell pepper, cut into 2-inch pieces
  • 1 small orange bell pepper, cut into 2-inch pieces
  • One 12-ounce package button mushrooms
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon kosher salt
  • Freshly ground black pepper

1. Thread the vegetables onto 2 to 4 metal skewers in any order that you like. Place on a work surface, and brush evenly with the oil and season with the salt and a few cranks of the pepper.

2. Preheat the grill to medium. Place the kebabs on the grill, cover, and cook for 10 minutes (check the kebabs at 8 minutes and turn over if the bell peppers are beginning to burn on the edges).  Flip and cook an additional 10 minutes, or until the vegetables are tender and slightly browned.

veggie-kebabs-400

The second recipe on our show features lean top sirloin steak and a super flavorful pineapple salsa.  Did you know there are 29 cuts of beef that meet the government labeling guidelines for lean?   This dish is packed with big flavors and perfect for any family cookout.

kebabs-on-grill

Hoisin BBQ Kebabs with Pineapple Salsa
Makes 4 to 5 Servings

  • 1 cup diced fresh pineapple
  • 1/2 cup diced red bell pepper
  • 1/2 cup diced cucumber
  • 1 teaspoon cider vinegar
  • 1 teaspoon honey
  • 1/3 cup ketchup
  • 2 tablespoons hoisin sauce
  • 1 ¼ pounds boneless beef top sirloin steak, cut 1-inch thick
  • 1/2 teaspoon black pepper
  • Salt, optional

1. Combine the pineapple, bell pepper, cucumber, vinegar, and honey in a bowl and place in the refrigerator to keep cool.

2. Combine the ketchup and hoisin sauce in another bowl. Cut the beef steak into 1-inch pieces and thread evenly onto 2 to 4 metal skewers. Season kabobs evenly with the pepper and salt as desired.

3. Preheat the grill to medium. Brush half the ketchup mixture on one side of the kebabs.  Place the kebabs, ketchup side down, on the grill.  Brush the remaining sauce on top of the meat. Cover and cook for 4 minutes. Flip the kebabs and cook another 4 to 5 minutes, or until the meat is cooked to your liking.  Medium rare = 145°F / Medium = 160°F

4. Serve with the pineapple salsa on the side.

beef-kebabs-w-papple-salsa

 If you have a favorite recipe or grilling technique you’d like to share, feel free to post a comment here on our blog.

Comment | | by The Meal Makeover Moms | June 30, 2009 | Filed Under Beef, Dinner, Podcast, Vegetables, Vegetarian 
Monday, June 29th, 2009

Healthy Meal with Kid Appeal Award: Cage Free Monkeys

leah-eating-chocolate-cake2When Jen M., a mom of two, asked us to try her flourless chocolate cake made with garbanzo beans (yup, you heard that right), I cruised right over to her blog, Cage Free Monkeys, to check it out.  I have never used beans in a cake before and was excited to give it a try (yup, I have no life).  According to Jen’s blog post, she added the beans for extra nutrition … and she also omitted the flour, thus creating a cake ideal for people on gluten-free diets.

Before I tell you about Jen’s recipe, let me digress for a moment to tell you a little bit about celiac disease - a condition that afflicts almost 1 in 100 people.  The only treatment for celiac disease (also known as celiac sprue) is a gluten-free diet.  Gluten is the protein found in wheat, barley, and rye, and individuals with celiac can’t tolerate it. Though it’s not an easy diet to follow, supermarkets are now brimming with gluten-free food products, and there are lots of helpful resources out there including cookbooks and websites (one of our favorites is Gluten-Free Diet hosted by dietitian, Shelley Case).

Anyway, back to Jen’s Flourless Chocolate Cake.  A few weeks back, I made it for a family cookout and topped it with fresh berries and whipped cream.  The cake/torte was a huge hit.  Carolyn, Leah, and my husband Don gobbled it up. My mom and dad even loved it.  Nobody knew there was a vegetable in every decadent bite (yup, garbanzo beans are technically a vegetable) and I have no intention of ever telling them!

This delicious cake was easy to make, kid friendly, and nutritious thanks to the beans.  Therefore, we are pleased to announce that Cage Free Monkeys is the recipient of this month’s Healthy Meal with Kid Appeal Award.  Read on for the recipe as well as some cooking notes from my kitchen.

flourless-chocolate-cake

Flourless Chocolate Cake (from Cage Free Monkeys)
Makes 12 Servings

  • One 19-ounce can garbanzo beans (AKA chickpeas), drained and rinsed
  • 1 ½ cups chocolate chips, melted
  • 3/4 cup granulated sugar
  • 4 large eggs
  • 1/2 teaspoon baking powder

1. Preheat the oven to 350ºF.

2. Place the beans, melted chips, sugar, eggs and baking powder in the bowl of a food processor and process until super smooth.

3. Pour the batter into a 9-inch springform pan and bake 40 minutes, or until the cake is set and a toothpick inserted in the center comes out clean.  Cool completely in the pan on a rack. Remove from the pan, slice and serve.

Here are a few additional cooking notes from my kitchen:
> If you’re following a gluten-free diet, make sure the chips you use in this recipe are “gluten free.”
> Instead of whipped cream, you could also use frozen yogurt or vanilla lowfat ice cream.
> Jen called for a 19-ounce can of garbanzo beans, but I used a 15-ounce can because that’s what I had in my pantry.  It worked just fine.
> If you don’t have a food processor, Jen suggests you use a blender.
> To melt the chocolate chips, place them in a medium saucepan over low heat and stir until melted, 1 to 2 minutes.

Jen’s recipe has inspired Liz and me to create a brownie recipe using black beans. We’ll post it to the blog once it’s done.  Shhhhhhhh…..

carolyn-eating-chocolate-cake

1 Comment | | by Janice | June 29, 2009 | Filed Under Awards, Beans, Desserts 
Friday, June 26th, 2009

Lean Cuts of Meat Equal A Leaner Grocery Bill

mini burger buffetThere’s been a lot of talk over the past year about clever ways consumers can cut back on their day-to-day food expenses.  There is certainly no shortage of ideas for saving money at the supermarket.  Between us, Janice is by far the more frugal shopper.  Her top tips for trimming the family food budget:  She’s a member of a CSA, looks for supermarket specials and sales in her local paper, buys in bulk, and clips coupons.  As for Liz, well, um, she’ll just plead the fifth on that one.  All kidding aside, Liz buys in bulk at Costco and is saving on produce this summer thanks to her backyard vegetable garden.

Anyway, now that grilling season is in full swing, we decided to check in with Dave Zino, Executive Director of the Culinary Center at the National Cattlemen’s Beef Association, to find out how consumers can save even more when beef is on the menu.

Q:  How would you define “budget” cuts of beef? Are so-called budget cuts leaner/lower in fat than other cuts?

A:  Some consumers took advantage of the significant price decreases in premium cuts like T-bone, top loin (strip) and ribeye steaks this spring and stocked up for the summer grilling season. Traditionally though, less tender steak cuts from the chuck, round, plate and flank (shoulder steak, eye round steak, top round steak, skirt steak, flank steak) can be more affordable than the premium cuts.

Moms may be surprised to learn that they’ve already been enjoying many of the 29 lean cuts of beef at home and when dining out.  Some of the most popular and affordable cuts of beef, such as T-bone, top loin (strip) and top round steaks, have less than 10g total fat with 4.5g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. A quick rule of thumb is to look for “round” or “loin” in the name when shopping for lean beef. You can download this wallet card to learn more about the lean cuts.

Q:  What are the best cooking for cooking the less expensive cuts of beef?

A:  Matching the beef cut to the appropriate cooking method is the key to moist, tender, flavorful beef. For instance, those less-tender cuts such as shoulder, eye round, top round, skirt and flank steaks all require a tenderizing marinade before cooking using the grill, broiler or stove top. One of my favorite recipes for Tangy Lime Grilled Top Round Steak is tender and juicy, thanks to a tenderizing marinade, cooking to medium rare (145°F) doneness and carving across the grain into thin slices. For many less-tender roasts and steaks, moist heat cooking methods, such as braising or using a slow cooker, break down the strong muscle fibers, guaranteeing moist, flavorful results.

Q:  Can you share your Tangy Lime Grilled Top Round Steak recipe with us?

tangylimegrilledtoproundsteak

Tangy Lime Grilled Top Round Steak
Makes 4 Servings

  • 1 beef top round steak, cut 3/4 inch thick (about 1 pound)
  • 1/4 cup fresh lime juice
  • 2 tablespoons brown sugar
  • 2 tablespoons vegetable oil
  • 1 tablespoon Worcestershire sauce
  • 3 large cloves garlic, crushed

1. Combine lime juice, sugar, oil, Worcestershire and garlic in small bowl. Place beef steak and lime mixture in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or overnight; turning occasionally.

2. Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 8 to 9 minutes for medium rare doneness, turning occasionally. (Do not overcook.)

3. Carve steak into thin slices. Season with salt and pepper, as desired.

Q: If we buy in bulk to save money, how long can we store beef in the freezer?

A:  You can freeze beef in its original transparent wrap up to two weeks.  For longer storage, wrap in heavy-duty aluminum foil or place in plastic freezer bags; removing as much air as possible.  Steaks cuts can stay fresh for 6 to 12 months, with three to four months for ground beef. You can visit BeefItsWhatsForDinner.com for recommended storage times.

A huge thanks to Dave for sharing his beef expertise!  Feel free to tell us how you and your family have been trimming your food budget. We’d love to hear from you.

Comment | | by The Meal Makeover Moms | June 26, 2009 | Filed Under Beef, Dinner 
Tuesday, June 23rd, 2009

Podcast 61: Summer Strawberries

chocolate-dipped-strawberriesThis may be the rainiest June on record here in Massachusetts but that hasn’t stopped us from feasting on the summer’s best strawberries or dishing about this super-nutritious fruit on this week’s Cooking with the Moms podcast.

Strawberries are an excellent source of vitamin C and manganese, a mineral with lots of important functions including the formation of normal bones (who knew?).   The United States is the leading producer of strawberries worldwide.  California produces the most, and if  all the strawberries produced there this year were laid berry to berry, they’d wrap around the world 15 times!

Whether you pick your own, buy them at the farmer’s market, or grab a carton at your local supermarket, there are endless ways to enjoy summer strawberries. One of our kids’ favorites is Strawberry Shortcake on a Bun.  This playful recipe gets a definite thumbs up from kids.  We also just created a brand new recipe for Chocolate-Dipped Strawberry Buffet.  The way we see it with this recipe is that if a little bit of chocolate makes a whole bunch of strawberries extra appealing to kids, go for it.

Chocolate-Dipped Strawberry Buffet
Makes 5 Servings

  • One 16-ounce carton fresh strawberries
  • 1/2 cup semisweet mini or regular chocolate chips
  • 1/8 to 1/4 cup pecans, finely chopped
  • 2 to 3 Graham cracker squares, crushed
  • 2 tablespoons shredded coconut

1. Wash the berries under cold water and dry well with paper towels. Set aside.

2. Place the chocolate chips in a medium-sized microwave-safe bowl and microwave on high for 30 seconds. Stir well and repeat 2 to 3 more times, just until the chips are melted. Do not overheat.

3. Place the pecans, crushed Graham crackers, and coconut in individual bowls.  Let each family member dip their own strawberries in the chocolate and then in any or all of the buffet offerings.

dipped-strawberry-buffet

Nutrition Information per Serving: 160 calories, 10g fat (4.5g saturated, 4g monounsaturated), 20mg sodium, 21g carbohydrate, 4g fiber, 2g protein, 90% vitamin C

If you have a favorite strawberry recipe you’d like to share, feel free to post a comment.

2 Comments | | by The Meal Makeover Moms | June 23, 2009 | Filed Under Desserts, Fruits, Podcast, Snacks 
Monday, June 22nd, 2009

Become a “Contributor” to our New Cookbook & Enter our Latest Giveaway

apron1It’s been five years since The Moms’ Guide to Meal Makeovers hit bookstores, and now we are happy - no, over-the-moon thrilled - to report that we’ve finally broken ground on our second cookbook.  But we can’t write the book without you!

Our vision for book #2 is to make it a collaborative effort between The Meal Makeover Moms (that’s us) and the parents who are part of our online world; those who receive our e-newsletter, listen to our podcast, read our blog and post comments, and send us emails (that’s you).  Our hope is that many of you will become “contributors” to the book by sharing your best-ever tips for turning mealtime complaints into compliments (in other words, getting your kids to try healthy new foods without a fuss) and volunteering to test one of our new kid-pleasing recipes and share your family’s feedback.

To accomplish this lofty and exciting goal, we have created a short survey on SurveyMonkey.com (click here to take the survey).  It is very straight forward and should  take less than 10 minutes to complete.  If you fill out the survey between now and July 13th we’ll enter your name into a giveaway for a Meal Makeover Moms’ apron and canvas tote bag and an autographed copy of The Moms’ Guide to Meal Makeovers.

totebag

We’ve already gathered some really creative tips from fellow moms.  Here are a few examples of some of our favorites:

Diane P., a mom of three from Johnston, RI, offers this tip for getting veggies on the table and into kids’ tummies:
“When my children were 3, 5 and 7 years old I began to serve vegetables in a fancy side dish to only my husband and myself. One time they asked if they too could have some of the beautiful (expensive) asparagus. My husband and I looked at each other, acted as though we were giving away a treasure, and carefully portioned out a few delicate spears.
My children now 19, 21 and 23 still love asparagus.”

Deb S., a mom of two from Springfield, Ohio gets her kids excited about good nutrition by putting them to work in the kitchen:
“My kids pack their own lunch every day. They started in first grade. They come home from school, pick a snack (usually pretzels, popcorn, toast, apple, etc) then start homework. As soon as homework is done they put their lunch together and stick it in the refrigerator. They have to include at least 1 fruit and 1 vegetable, a serving of whole grain (usually whole wheat bread, Triscuits, or dry cereal like raisin bran) and a serving of protein (usually lunch meat or peanut butter). A small water bottle goes in each lunch. They may also pick one small “snack” (pudding, jello, etc). By having them pack their own lunch, they are learning how to look for and create a well balanced meal. I no longer have to make them eat vegetables or whole grains…they LOOK FOR IT.”

To get her two finicky boys to try new foods, Amy D. of Houston, TX, takes the “p” out of “picky” and lets her kids get “icky.”
“If my boys try a new food, I let them eat like a pig, and even squeal!  You’d be surprised what becomes more palatable when you can really be a pig. And, yes, there is a mess and they only get the piggy opportunity on NEW foods. Besides, after a ‘pig session’ we always get a few ’squeals’ when the same dish comes back around!”

We can’t wait to see your survey responses and look forward to working with you to make our second book a must-have for busy families.

To Enter our Giveaway, all you have to do is take the survey.

Our giveaway ends on Monday, July 13th at noon.  As always, we’ll use Random.org to choose the winner.  Good luck!

Comment | | by The Meal Makeover Moms | June 22, 2009 | Filed Under Giveaways 
Friday, June 19th, 2009

Recipe Rescue: Oatmeal Bake

Six years ago at a neighborhood brunch, Kelly J. of Marietta, GA tasted an oatmeal bake so rich, so sweet and so irresistibly delicious that she immediately asked her friend for the recipe. Half a dozen years later, she still makes the dish especially on days when her 14-year old daughter, Claudette, heads off to softball.  “Claudette plays competitive softball. Sometimes she plays in tournaments that last all day and into the night, so she needs a hearty breakfast before she goes,” Kelly told us.  And with husband Dave as one of the team’s coaches, he too benefits from a stick-to-your ribs breakfast.

The original Oatmeal Bake called for half a stick of butter, half a cup of sugar, an egg, 2 cups of milk,  and 1 ½ cups of oatmeal.  Kelly typically added a chopped apple.  “I wanted to cut back on the butter and sugar but I was afraid the recipe wouldn’t come out right if I changed it.”  So Kelly, who recently discovered our Cooking with the Moms podcast on iTunes and heard us talk about our Recipe Rescue blog series, decided to send us her family’s favorite breakfast dish in hopes we’d give it a healthy makeover.

momandjulie-makingoatmealbake

When we got her email, the recipe definitely got our mouths watering, but we agreed it could benefit from less fat and sugar, and we also felt it needed something more. In the end, we trimmed the butter from 4 tablespoons down to 2 and cut the sugar from half a cup to a third. We kept Kelly’s apple (we suggest you don’t peel it to get extra fiber and nutrients) and added half a cup of finely chopped pecans for heart-healthy monounsaturated fat and great quality protein.

Apple-icious Oatmeal Bake
Makes 6 to 8 Servings

  • 1/3 cup brown sugar
  • 2 tablespoons butter, melted
  • 1 large egg
  • 2 cups 1% lowfat milk
  • 1 ½ cups quick-cooking oats
  • 1 medium red apple, unpeeled and cut into ¼-inch pieces (about 1 cup)
  • ½ cup pecans, coarsely or finely chopped (your choice)
  • 1 ½ teaspoons baking powder
  • ½ teaspoon salt
  • ¼ teaspoon ground cinnamon, plus more for sprinkling

1.  Preheat the oven to 350ºF.  Lightly oil or coat an 8 X 8-inch baking pan with nonstick cooking spray and set aside.

2.  In a large bowl, whisk together the brown sugar and the butter until well combined.  Whisk in the egg until creamy and then whisk in the milk.

3.  Stir in the oatmeal, apple, pecans, baking powder, salt, and cinnamon.  Place the mixture evenly in the pan, sprinkle with additional cinnamon, and bake about 30 minutes, until the top turns golden and the oatmeal is set.  Scoop out and serve warm.

Nutrition Information per Serving:  240 calories, 12g fat (3g saturated, 4.5g monounsaturated), 300mg sodium, 30g carbohydrate, 16g sugar, 3g fiber, 7g protein, 15% calcium
Original Recipe per Serving:  240 calories, 10g fat (5g saturated, 2.4g monounsaturated), 300mg sodium, 33g carbohydrate, 21g sugar, 2g fiber, 6g protein, 15% calcium

Even though our rescued recipe has slightly more total fat, the bad-for-you saturated fat is lower and the good monounsaturated fat is higher. We also have less sugar and more fiber. Kelly and her family loved the new recipe.  “I thought it was great,” said Kelly.  “Now I’m eating something a little bit healthier with the nuts and apples and less butter and sugar.”  As a third grade teacher, Kelly told us it’s important to be a good role model for her students, and in turn, she’s now more conscious of what she serves her family. Ten-year old Julia actually suggested her mom add more apples the next time she makes the recipe!

Getting her girls to eat breakfast can sometimes be a challenge given everyone’s early morning schedules during the school year.  “This recipe is so easy …Claudette could make this herself the night before and then heat up a serving before school in the morning.”

So the next time your kids say, “I’m not hungry,” or, “I don’t have time to eat breakfast,” just make this yummy oatmeal bake and perhaps they’ll change their minds!

12 Comments | | by The Meal Makeover Moms | June 19, 2009 | Filed Under Breakfast, Grains, RecipeRescue 
Tuesday, June 16th, 2009

Podcast 60: Good Nutrition Before, During & After Pregnancy

Expect the BestA lot of the conventional advice about what to eat before, during and after pregnancy has changed since we had kids.  For the latest, greatest diet recommendations, we turned to Elizabeth Ward, MS, RD, author of the new book, Expect the Best.  In this week’s Cooking with the Moms’ podcast, she shared a lot of surprising information.

For example, did you know …
> When couples are trying to get pregnant, dads-to-be should take a daily multivitamin.  The reason is that men need folic acid, vitamin C, and zinc for healthy sperm formation.

> Pregnant women, on average, consume about 54 milligrams of DHA omega-3 fat per day though their needs are much higher at 200 to 300 milligrams.  To put that recommendation into perspective, consider that a 3-ounce serving of salmon has 740 milligrams.

> Nursing women need more choline than pregnant women.  Choline, found in eggs, beef, soy and wheat germ is critical for normal infant brain development.

Elizabeth also served up one of her favorite recipes from the book:

Salmon Burgers
Makes 2 Servings

  • One 6½-ounce can boneless, skinless pink salmon
  • 2 tablespoons unseasoned bread crumbs
  • 1 large egg, beaten
  • ½ tablespoon finely chopped shallots
  • 2 tablespoons diced red bell pepper
  • 1 teaspoon dried dill
  • 2 teaspoons canola oil
  • 2 whole whole-grain sandwich buns
  • Sliced tomato (optional)
  • Lettuce (optional)

1. Place the salmon in a medium mixing bowl and flake it up with a fork.  Add the bread crumbs, egg, shallots, bell pepper, and dill and stir to combine. Form the mixture into 2 burgers.

2. In a skillet, heat the oil over medium-high heat. Cook about 4 minutes on each side. Serve on the sandwich buns.

Nutrition Information per Serving: 503 calories, 21g fat (4g saturated), 625mg sodium, 41g carbohydrate, 6g fiber, 35g protein

liz-ward-with-the-moms-after-podcastingThis podcast is chock full of great information, so we hope you’ll tune in.  And be sure to check out Elizabeth’s website, Expect the Best Pregnancy, which offers terrific advice.  She’ll even personally answer your questions on everything from food cravings to exercise recommendations.   And if you want to read up on the latest pregnancy weight gain guidelines recently issued by the Institute of Medicine, you can read an article Elizabeth wrote for Web MD.

Comment | | by The Meal Makeover Moms | June 16, 2009 | Filed Under Podcast, Seafood 
Next Page »