Wayback Machine: Light Chicken and Mushroom Marsala

Sweet readers, we're taking the week off to catch up on some real-life work. In the meantime, we're re-posting some of our favorite recipes and essays. This one is from March 2008. Enjoy!

One of my least favorite words in the English language is “moist.” I don’t like the way it slides off the tongue, stabbing it at the end with a sinister, pointy “t.” The sound squicks me out, like the feel of cheap velvet or foam rubbing against itself. What's more, “moist” makes even the most harmless utterances seem a little dirty. Lewd, even. I actively refrain from using it on a casual basis, especially when describing people. Because, let's face it: there's nothing creepier than, “Hey Bob, you look moist today."

This aversion is unfortunate, partly because it’s a pretty common word, but mostly due to the food blogging thing. “Moist” depicts almost every kind of well-made meal, and there are few-to-no substitutes for it. “Wet" connotes a soaking, “soggy” is too negative, and “humid," well ... let's not even discuss. It’s got to be “moist.” “Moist” means a cake is well made. “Moist” means cookies are chewy, but firm. “Moist” means you might be eating Alex’s Slightly Altered Light Chicken and Mushroom Marsala.

I got this recipe from Smitten Kitchen, who got it from the June 1995 issue of Gourmet. And man oh man, is it ever moist. It’s moist-esque. It’s the hostess with the moistest. The chicken is basically braised in broth and marsala wine, which not only imparts a marvelous flavor to the mushrooms, but y’know … the moist thing.

The original recipe called for skin-on chicken breasts and more butter than I was comfortable with. So, to cut the fat, I:

• Used boneless, skinless chicken breasts.
• Only used oil to sauté the mushrooms and onions, instead of a butter/oil combination.
• Reduced the olive oil by a third.

It came out beautifully and went really well with egg noodles. All told, it's a classy, earthy meal-for-four under eight bucks. Not too shabby. And most definitely moist. (*cringe*)

Chicken and Mushroom Marsala
Serves 4
Adapted from Smitten Kitchen.

2 whole boneless, skinless chicken breasts (about 28 oz), halved
2 teaspoons olive oil
1-1/2 tablespoons unsalted butter
2/3 onion, sliced thin
1/2 pound mushrooms, sliced thin
1/3 cup Marsala
2/3 cup chicken broth
1-1/2 tablespoons minced fresh parsley leaves

1) Gently pat chicken dry with paper towels. Sprinkle with salt and pepper. In a large skillet, heat oil over medium-high heat. Add chicken and brown in two separate batches. When finished with each, transfer them to a plate so juices may redistribute throughout meat.

2) Add onion and mushrooms to skillet. Cook a few minutes, until "liquid mushrooms give off is evaporated," stirring occasionally. Add Marsala. Stir. Cook until Marsala is nearly gone. Add broth, chicken, and any chicken juices pooling on plate. Simmer until chicken is fully cooked, around 15 minutes, turning once halfway through. (I had very thick cuts, and this still timed out perfectly.) Move chicken back to plate.

3) Keep the sauce simmering until it reduces to around 1/3 cup. Kill heat. Salt and pepper the sauce to taste. Add butter. Stir sauce until butter is just melted. Serve chicken with sauce. Garnish with parsley.

Approximate Calories, Fat and Price Per Serving
352 calories, 9.75 g fat, $1.63

Calculations
2 whole boneless, skinless chicken breasts (about 28 oz): 875 calories, 9.9 g fat, $3.48
2 teaspoons olive oil: 79 calories, 8.9 g fat, $0.06
1-1/2 tablespoons unsalted butter: 153 calories, 17.3 g fat, $0.15
2/3 onion, sliced thin: 42 calories, 0.1 g fat, $0.32
1/2 pound mushrooms, sliced thin: 50 calories, 0.8 g fat, $1.50
1/3 cup Marsala: 142 calories, 0 g fat, $0.61
2/3 cup chicken broth: 64 calories, 2 g fat, $0.16
1-1/2 tablespoons minced fresh parsley leaves: 2 calories, 0 g fat, $0.25
TOTAL: 1407 calories, 39 g fat, $6.53
PER SERVING (TOTAL/4): 352 calories, 9.75 g fat, $1.63

I am Responsible for MY HEALTH in this Relationship

DO YOU LIKE MY BLOG….OFFER ME A SHAKE TODAY;)

I am Responsible for MY HEALTH

The alarm goes off at 6am and my hubby hits the snooze button…..more than once.  I am an early riser and when an alarm goes off…my feet easily hit the floor and head for the coffee pot.  The intentions are always there to get in an early couple workout prior to starting the workday and many times it is talked about the night before, planned for, etc…but it has become a hit or miss thing.  Would it be easy to stay in the cozy warmth of my bed….of course…and especially with my fabulous hubby trying to keep the cuddle on for just 5 more minutes…then 5 more minutes….it becomes a game of jump and run to escape….lol.  He knows how I am…he sees my discipline, my determination, and my morning energy that takes me into my world of LOVING my morning workout.  Do I get pissed off because he is not honoring our planned workout together….NO…do I not work out because he is not doing it with me…NO….I AM RESPONSIBLE FOR MY HEALTH….No IFS, ANDS, or BUTS….it is up to me to take care of this body.  I absolutely cherish my hubby and realize that he is an afternoon energy person and even into the night energy person.  That man can get his sweat on at 10pm…OH MY NO…not me.  The beauty about being in a healthy relationship is seeing the differences in each other, and accepting who we are as individuals….and MOST IMPORTANT…taking care of our health for ourselves and for each other.  So, off I go to do my thing while he stays in bed and gets some more sleep time and recovery.  This topic is very important and key to being a healthy person in my relationship….physically and emotionally.  I will not blame my husband if I do not get that workout in, am unhealthy, out of shape, unhappy, overweight, eating like shit or all of the above….REALLY…would it be his fault…Hell to the NO.  I would have to look at myself square in the mirror…YES…it is me who is responsible for MY HEALTH.  I have seen many of couple get wrapped up in the blame game….he or she is cooking unhealthy this or that and I have to eat it, they are not walking with me, working out with me…and the list goes on and on…OK…listen…STOP THE EXCUSES to not take care of yourself already.  Everybody has their own brain & body…we CHOOSE to be who we are regardless of who we are with.  I believe in taking care of this body for me, my life, this life….I have only one life with no rewinds…and I am going to be the BEST me until my time is finished.  NOW…this is healthy…and you know what….my husband tells me that I motivate him and he admires the woman that I am because of how I LOVE myself.  YES, we both benefit from living healthy, eating healthy, being active…and if that workout comes together once in awhile in the morning…that is our bonus.  Do I depend on it…NEVER…It is Up to ME to keep on keeping on the Stay Healthy Life.

Motivation of the Day:  Take Responsibility for Your Health

My Fav Cardio & Great for My Body..Arc Trainer!!!

My Workout of the Day: (my neck is aggravated:/  so staying away from upper body)

ARC trainer for 45 minutes

Bodywork: hi -rep legs  for 1 set (Yes, I took small breaks…this was HARD)

Leg extensions 25lbs @ 100 reps
Hamstring curls 25lbs @ 100reps
Body ball to the wall Squats 100reps
Pelvic tilts lying on the floor 100 reps

Nutrition of the Day:

Coffee, one ½ cup…I was tired..went to bed late :/
1-Post workout shake

2-Powered Up Steel Cut Oats

3-Egg whites on Sprouted Bread

Dinner is Ready to Go!!! Pre-prepped and in Bags...Grill and Serve!

4-Protein Ball (vanilla cinnamon raisin..YUM) & fruit

5-Grilled Mahi Mahi with Grilled Squash & Steamed Artichokes 

6-Protein Pudding

Bummer Report: My neck is aggravated so will focus my workouts on cardio & lower body until I feel better....so I am making the BEST out of the situation...ALWAYS POSITIVE & ICE IS VERY NICE!!!

Thanks Rehana 4 the FAB Bday Outfit

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND OFFER ME A SHAKE DONATION;)

STAY HEALTHY!

Wayback Machine: Bruschetta Chicken Bake

Sweet readers, we're taking the week off to catch up on some real-life work. In the meantime, we're re-posting some of our favorite recipes and essays. This one is from November 2007. Enjoy!

I realized recently, after four full months of blogging, that I’ve managed to make my Ma look like the culinary equivalent of the Miami Dolphins (painful to watch, drops the ball a lot, etc.). Really, she’s a pretty good cook. None of us were nutritionally deficient growing up, AND she managed to stay under budget, which was super-important for a young family of five in the lean times of 1981. (Stupid Reagan.) Somehow though, to the shock and awe of my friends and neighbors, she did this without ever cooking a casserole.

I’m not sure how it happened. The ‘80s were rife with casseroles. As is my understanding, every American mom with a can of Campbells and 8x8 Pyrex dish was Constitutionally required to make them. They decorated rec rooms and hung from ceilings like gooey chandeliers. I think my friends might have worn casseroles to school.

But, yeah - I never had one.

The Boyfriend looks at me funny when I mention my casserole deficiency, as if no child should grow up deprived of Congealed Cream of Mushroom Broccoli Bake. Subsequently, I’m working on developing a taste for them. Y'know, to expand my mind.

While I continue to be fairly weary of Green Bean Casserole and (*shudder*) Frito Pie, today's recipe, Bruschetta Chicken Bake, is pretty darn good. It hits the four major food groups (tomatoes, chicken, mozzarella, stuffing) and uses a pre-packaged Stove Top mix without being too preservative-laden. Plus, while I don’t think it’s an official Weight Watchers recipe, it’s a super-popular one on their message boards. Folks dig the flavor and the ease of preparation (15 minutes, tops, plus cooking time).

Since I’m still easing into Casserole World (veeeery different from Disney World), I’ll put the question out there: does anyone know of a healthy, relatively inexpensive casserole I could make, eat, and feature on this blog? Winner gets, um … something. Something awesome (which I will think of soon.)

Bruschetta Chicken Bake
6 good-sized servings
Adapted from Weight Watchers boards and/or Kraft Foods.

1 can (14-1/2 oz.) diced tomatoes, undrained
2 cloves garlic, minced
1 pkg. (6 oz.) Stove Top Stuffing Mix for Chicken
1/2 cup water
1 lb. boneless skinless chicken breast, cut into pieces
1 tsp. dried basil leaves
1 cup KRAFT part-skim Shredded Mozzarella Cheese

1) Preheat oven to 400°F.

2) In a medium mixing bowl, stir together tomatoes (with liquid), garlic, stuffing mix, and water until stuffing mix is juuuuuust moist. Set aside.

3) Arrange chicken in a single layer in a 13x9 baking dish. Top evenly with basil and cheese. Top again with stuffing mixture. Bake about 30 minutes, until stuffing is browned and chicken is fully cooked. Serve.

Approximate Calories, Fat, and Price per Serving
310.5 calories, 7 g fat, $0.98

Calculations
1 can (14-1/2 oz.) diced tomatoes, undrained: 75 calories, 0 g fat, $0.89
2 cloves garlic: 10 calories, 0 g fat, $0.10
1 pkg. (6 oz.) STOVE TOP Stuffing Mix for Chicken: 668 calories, 6.1 g fat, $1.99
1/2 cup water: negligible fat and calories, $0.00
1lb. boneless skinless chicken breast: 750 calories, 16.2 g fat, $1.79
1 tsp. dried basil leaves: negligible fat and calories, $0.02
1 cup KRAFT part-skim Shredded Mozzarella Cheese: 360 calories, 20 g fat, $1.09
TOTAL: 1863 calories, 42.3 g fat, $5.88
PER SERVING (TOTAL/6): 310.5 calories, 7 g fat, $0.98

Wayback Machine: Baked Apples

Sweet readers, we're taking the week off to catch up on some real-life work. In the meantime, we're re-posting some of our favorite recipes and essays. This one is from March 2008. Enjoy!

WOW. These Baked Apples are good. Let’s just start right there. Imagine an apple pie without the annoying crust part, and you pretty much have the idea. Dairy-free, virtually fat-free, and shockingly low in calories, they could be the perfect dessert for dieters. They're DEFINITELY the perfect dessert for lactose-intolerant vegan dieters.

I made them twice in two days, and would have kept going if we didn’t run out of fruit. (Oh, cursedly weak upper arms, why can’t you hold more grocery bags?) In fact, I liked the recipe so much, I wanted to do a Letterman-esque Top Ten list in its honor. So, without further ado...

TOP TEN REASONS THESE BAKED APPLES WILL KNOCK YOUR SOCKS OFF

1. They’re warm, tender, sweet, and generally tasty as all get out.
2. Also, the smell. Woof. Very nice.
3. The five-minute prep time doesn’t hurt, either.
4. They’re WAY more filling than most other desserts. This is partly because they’re fargin’ gigantic and partly because apples are rich in fiber, which makes you feel sated longer.
5. The recipe comes from Christopher Kimball’s The Cook’s Bible. Kimball is also the proprietor of America’s Test Kitchen and Cook’s Illustrated, and can absolutely do no wrong in my book. Case in point: he regularly sports a bowtie/apron ensemble and manages to make it look like a stunning fashion statement. (Marc Jacobs, take notes.)
6. They’re pretty with an interesting presentation, though you wouldn’t know it by my food photography. I’ve owned my camera for three years now, and I’m wondering if I should finally give in and read the directions.
7. They will impress the pants off family members.
8. They’re cheap! Mine came to about $0.60 per serving. That’s less than … half a load of laundry. And if it came down to it, which would you rather have, clean underwear or dessert?
9. Don’t answer that last question.
10. I’m running out of reasons here. This is usually the part where Letterman makes a bad Michael Jackson joke or something. I’ll settle for a bad regular joke:
    Q: How many kids with short attention spans does it take to screw in a light bulb?
    A: Wanna ride bikes?

One quick note if you decide to make these (and please do, before apples become scarce): Kimball mentions that Red Delicious, Granny Smith and MacIntosh varieties are bad ideas for Baked Apples, since they don’t hold their shape well. He suggests Northern Spy, Macoun, or Cortland as good options. I tried Idared, since the sign specifically said “GREAT FOR BAKED APPLES,” and they worked beautifully.

Now, go! Run! Make 'em! You won't be unhappy, I promise.

Baked Apples
Serves 4
Adapted from The Cook's Bible, by Christopher Kimball.

½ cup sugar
½ teaspoon cinnamon
¼ teaspoon freshly ground nutmeg (Double it for powdered nutmeg. – Kris)
1-1/2 cups apple cider or unfiltered apple juice
¼ teaspoon vanilla extract
½ teaspoon lemon zest
4 apples such as Northern Spy, Macoun, Cortland or Idared, washed and dried

1) Preheat oven to 350°F.

2) In a small bowl, combine sugar, cinnamon, and nutmeg. In a different small bowl, combine cider, vanilla and lemon zest. Set aside.

3) With an apple corer, melon baller, or teaspoon, core apples "without cutting through the bottom." (This is key.) Then, peel the top inch of each apple. (See picture.)

4) Stand apples up in a baking dish. Split sugar mixture evenly among apples and pour into hollowed cores. Pour cider mixture into the dish itself, and then cover the whole shebang with tin foil.

2) Bake for 30 minutes, "basting with cider once or twice." Check tenderness by gently stabbing the biggest apple with a knife or toothpick. If it's not tender, keep baking for as long as it takes, which could be anywhere from 40 minutes to an hour. (It depends on the general size of the apples.) Remove from oven and serve warm.

Approximate Calories, Fat, and Price per Serving
214 calories, 0.2 g fat, $0.61

Calculations
½ cup sugar: 387 calories, 0 g fat, $0.16
½ teaspoon cinnamon: negligible calories and fat, $0.02
¼ teaspoon freshly ground nutmeg: negligible calories and fat, $0.02
1-1/2 cups apple cider or unfiltered apple juice: 180 calories, 0 g fat, $0.75
¼ teaspoon vanilla extract: 3 calories, 0 g fat, $0.03
½ teaspoon lemon zest: negligible fat and calories, $0.00 (you still get to use the lemon afterward)
4 apples such as Northern Spy, Macoun, Cortland or Idared, washed and dried: 287 calories, 0.9 g fat, $1.66
TOTAL: 857 calories, 0.9 g fat, $2.64
PER SERVING: 214 calories, 0.2 g fat, $0.61

Wayback Machine: Spring Soup, So Many Ways

Sweet readers, we're taking the week off to catch up on some real-life work. In the meantime, we're re-posting some of our favorite recipes and essays. This one was written by Leigh last week. Blogger ate it during their 24-hour loss of service, so we're re-posting. Enjoy!

New Yorkers like their soup. Just how much was a phenomenon unfamiliar to me when I moved here in the mid-’90s and found myself serving it by the bucket to insatiable Upper West Siders. Diners based their lunch orders on the soup du jour and were often despondent if told their favorites were off-menu or, even worse, sold out.

It’s just soup, I would think, sometimes aloud to my fellow waitrons. But what did I know; I grew up eating soup from a can. Occasionally, my grandma would try to get me to eat her homemade vegetable or chicken noodle, but I rebuffed her advances. It wasn’t sodium-rich Campbell’s, and I would have none of it.

As a frugal eater-outer, soup never seemed like a good bargain. A bowl of soup can run upwards of $6 or $7 dollars in a New York restaurant. As a vegetarian, the “is there meat in it?” question is often difficult to nail. One chef/waiter’s meat-free soup is another’s fish stock surprise. A bowl of watery, mushy vegetables just didn't seem worth it.

But somewhere along my home-cooking journey, I discovered something: soup is amazing. It can be simple or complex, light or hearty, bland (in a good way) or rich. Soup is a fabulous way to get vegetables into the diet and, with few exceptions, is easy to make. I don't know what took me so long.

I stumbled on this simple, rich and light green pea soup on Chow.com a few weeks before Easter. The vibrant green color caught my eye; it looked like spring and tastes like spring: green peas, leeks, fresh mint, a squirt of lemon. The sun came out just to see if it could have a taste. With only a few ingredients, this brightly colored soup whips up quickly and makes an impressive starter or light lunch supplement.

Coincidentally, my colleague E supplied the optional crème fraîche when she whipped up a batch from scratch. It was lighter than I expected and added a delightful tanginess to the sweet peas.

Take Chow's advice to water down commercial broth, if you go that route. I didn't for my first batch, which made for a very oily soup when combined with the whole tablespoon of butter the original recipe suggests. I recommend halving the fat and using home-brewed broth (or watered down store-bought) for a less greasy mouthfeel (ew…I said mouthfeel).

Now for the variations. I've made this soup about five or six times since Easter when it made it's debut (to raves). After a couple of batches, I started changing up the veg and the herbs, and it just kept being fantastic, like changing the curtains when you want to freshen up the living room. The variations are listed below the recipe.

I finally get it. Soup is easy, delicious, and versatile, and except for the eating out part, 8 million New Yorkers can't be wrong.

~~~~

If this recipe floats your boat, paddle on over to:

• Chilled Summer Squash Soup
• Sweet Potato Soup with Swiss Chard
• Vegetarian Miso Soup

~~~

Green Pea Soup
Serves 4–6
adapted from Green Pea Soup from Chow.com

1/2 tablespoon unsalted butter or olive oil
1 medium leek, root trimmed, halved lengthwise, and thinly sliced (white and light green parts only)
2 teaspoons kosher salt, plus more as needed
2 1/2 cups homemade vegetable broth or 1 cup low-sodium store-bought vegetable broth mixed with 1 1/2 cups water*
1/8 teaspoon freshly ground black pepper, plus more as needed
3 cups shelled fresh peas (from about 2 1/2 pounds of peas in their pods) or 16 ounces frozen peas, thawed**
1/4 cup loosely packed fresh mint leaves***
1 teaspoon freshly squeezed lemon juice, plus more as needed
Crème fraîche, optional

1) Heat olive oil or butter in heavy bottomed sauce pan. Saute leek in oil with pinch of salt. Add broth and bring to boil.

2) Add green peas, remaining salt, and black pepper. Return to boil, reduce heat, and simmer for 5 minutes.

3) Remove from heat, stir in mint (or parsley), and allow flavors to meld for 10 minutes or so.

4) Transfer soup to a blender and puree in batches until smooth. Add lemon juice to tasted.

5) Serve hot or cold with a dollop of crème fraîche or a sprinkle of finely chopped mint or parsley.

Broccoli Potato Variation
Makes 6 servings
* 4 cups vegetable broth
** 12 ounces broccoli, chopped + 8 ounces, red bliss potatoes, washed and chopped into 1/8" dice

At step 2, add broccoli and potatoes, remaining salt, black pepper. Return to boil, reduce heat, and simmer for 10 minutes or until potatoes are soft.

Cauliflower Variation
** 16 ounces frozen cauliflower, thawed
***1/4 cup parsley

At step 2, add cauliflower, remaining salt, and black pepper. Return to boil, reduce heat, and simmer for 5 minutes.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
Green Pea (four servings): 131.8 calories, 1.9g fat, 5.5g fiber, 6.6g protein, $.78
Broccoli Potato (six servings): 85 calories, 1g fat, 4g fiber, 3.6g protein, $.59
Cauliflower (four servings): 71 calories, 1.9g fat, 3.8g fiber, 3.6g protein, $.73

Calculations
1/2 tablespoon butter: 70 calories, 7.5g fat, 0g fiber, 0.5g protein, $0.08
1 medium leek: 54 calories, 0g fat, 2g fiber, 1g protein, $0.25
2 teaspoons kosher salt: negligible calories, fat, fiber, protein, $.02
2 1/2 cups homemade vegetable broth: 50 calories, 0.25g fat, 0g fiber, 0g protein, $0.48
1/8 teaspoon freshly ground black pepper: negligible calories, fat, fiber, protein, $.02
16 ounces frozen peas: 350 calories, 0g fat, 20g fiber, 25g protein, $2.19
[12 ounces broccoli: 164 calories, 0g fat, 20g fiber, 16g protein, $1.32]
[8 ounces red potato: 140 calories, 0g fat, 4g fiber, 4g protein, $1.00]
[16 ounces cauliflower: 108 calories, 0g fat, 9g fiber, 9g protein, $1.99]
1/4 cup loosely packed fresh mint leaves: 0 calories, 0g fat, 0g fiber, 0g protein, $0.08
1 teaspoon freshly squeezed lemon juice: 3 calories, 0g fat, 0g fiber, 0g protein, $0.00

Note: One teaspoon of crème fraîche per serving adds 7.7 calories and .7g fat.

Green Pea Soup
TOTALS: 527 calories, 7.75g fat, 22g fiber, 26.5g protein, $3.12
PER SERVING (TOTALS/4): 131.8 calories, 1.9g fat, 5.5g fiber, 6.6g protein, $.78

Broccoli Potato Soup
TOTALS: 511 calories, 8g fat, 26g fiber, 21.5g protein, $3.53
PER SERVING (TOTALS/6): 85 calories, 1g fat, 4g fiber, 3.6g protein, $.59

Cauliflower Soup
TOTALS: 285 calories, 7.75g fat, 15g fiber, 14.5g protein, $2.92
PER SERVING (TOTALS/4): 71 calories, 1.9g fat, 3.8g fiber, 3.6g protein, $.73

Wayback Machine: Oh, My Sweet Lassi

Sweet readers, we're taking the week off to catch up on some real-life work. In the meantime, we're re-posting some of our favorite recipes and essays. This one is from November 2007. Enjoy!

In the two years following college, I lived semi-large with three ladyfriends in a medium-sized Brooklyn apartment. We had starter jobs, very little money, and an unnatural obsession with singing Jock Jams in Ross Perot voices. (Try it! It's fun.) We were also not very interested in cooking, except for K.

Born in upstate New York, K was the only one who actually used our pots and pans. She bought things like “produce,” and “dairy products.” A few times, she whipped up this Saltine-butter-chocolate dessert that I can’t even think of without salivating all over my desk. (Seriously, Saltines? Who knew they didn’t have to taste like drywall?) One of her favorite concoctions, which I had never heard of at the time, and now order/make at every opportunity, was the lassi.

Essentially a thick Indian yogurt drink, lassis are intended to calm taste buds during a spicy meal. But, much like its fruity cousin the mango lassi, the sweet lassi is also delicious on its own.

While there were a bazillion options online, the recipe attached below is adapted from the Whole Foods website. It seemed simple enough, and turned out well. Only changes: I used low-fat yogurt and cut out the rosewater, since, uh, I don’t know what it is or where to find it. (I will rectify this situation for next time.)

Nowadays, K is married to a wonderfully awesome dude, who I am sure is benefiting from her years of experience and experiments. I wish I had appreciated it more when we were roomies. (Besides the Saltine thing. I appreciated that constantly.)

P.S. Just to clarify - this is NOT a milkshake. It is a yogurt drink. If you do not like yogurt, you will vomit profusely.

Sweet Lassi
Serves 2 (12 oz each) or 3 (8 oz each)
Adapted from Whole Foods.

2 cups plain lowfat yogurt
1/2 cup cold water
1/4 cup sugar
1/2 teaspoon ground cardamom
6 ice cubes

1) Blend yogurt, water, sugar, and cardamom together until smooth. Add ice cubes and blend again, until mixture is smooth. Serve cold.

Approximate Calories, Fat, and Price per Serving
2 servings: 248 calories, 3.8 g fat, $0.65
3 servings: 165 calories, 2.5 g fat, $0.43

Calculations
2 cups plain lowfat yogurt: 309 calories, 7.6 g fat, $1.15
1/2 cup cold water: negligible fat and calories, $0.00
1/4 cup sugar: 186 calories, 0 g fat, $0.06
1/2 teaspoon ground cardamom: negligible fat and calories, $0.08
6 ice cubes: negligible fat and calories, $0.00
TOTAL: 495 calories, 7.6 g fat, $1.29
PER SERVING (TOTAL/2): 248 calories, 3.8 g fat, $0.65
PER SERVING (TOTAL/3): 165 calories, 2.5 g fat, $0.43

Wayback Machine: Sublime Fruit Salad with Mint

Sweet readers, we're taking the week off to catch up on some real-life work. In the meantime, we're re-posting some of our favorite recipes and essays. This one was written by Leigh in June 2009. Enjoy!

Fruit salad always seems like a good idea for picnics and barbecues. It’s beautiful; it’s summery; and unless it’s overrun with marshmallows and bananas (barf), it’s yummy. However, one thing you can count on when you take fruit salad to a party: you’ll be taking it right back home.

You can be assured there will be no leftover cheese, no leftover guacamole. Crudités has slightly better odds if it is accompanied by a good dip, but fruit salad…unless there is just no other food, you’ll be eating it for breakfast the next few days.

Unless you make this fruit salad: based on Giada de Laurentiis’ Watermelon and Cantaloupe Salad with Mint Vinaigrette. It is seriously the best fruit salad ever. And there is nary a marshmallow (or banana) in sight.

I’ve made this salad several times, with various fruit combinations, and it never fails to please. Last summer, I made it for my birthday beach party, and two summers ago for a bridal shower fiesta. My mother even borrowed the recipe and wowed her Bible study group.

But never has it received the laud it got at the BBQ baby shower on Saturday. (No babies were BBQ’d, only meat and veggie burgs.) This gorgeous bowl of fruit went as quickly as the cheese platter and almost as fast as the guacamole. People were begging (okay, two people asked nicely) for the leftovers, of which there were few.

Luckily, it’s so, so easy, and cheap if the fruit you choose is in season. I strayed from the recommended melons, because A) I couldn’t find a watermelon that looked good and 2) I dislike cantaloupe almost as much as bananas. You can make this with any fruit you like.

Berries are fabulously in season up NYC way. For fun and color contrast, I threw in a mango and a peach. (For the crowd, I also doubled the recipe you see below; it’s easy to scale.)

Now, Giada’s giant smile calls for 1/4 cup of simple syrup for 4 cups of fruit. Hold up, pretty lady. That’s too much sugar, and, if you ask me, why most people avoid fruit salad. I cut the amount of syrup in half, even though I upped the amount of fruit by about a cup.

Otherwise, I kept the proportions the same. I also subbed almond extract for amaretto, since I didn’t have the liqueur on hand. There is probably some reason I should not have made the substitution in equal amounts, but it worked.

It’s a truly sublime concoction. Be prepared to give out the recipe and if you want some for yourself at home, make extra. That way you can still have fruit salad for breakfast.

Sublime Fruit Salad with Mint
Adapted from Watermelon and Cantaloupe Salad with Mint Vinaigrette by Giada de Laurentiis.
Yields approx 10 1/2-cup servings

1 pt strawberries, sliced
1 pt blueberries
1 mango, peeled and cubed
1 peach, peeled and cubed
1/8 cup simple syrup (see instructions)
1/4 cup lime juice (about 3 limes)
1/2 cup fresh mint, chopped
1/8 tsp almond extract

1) Make simple syrup and chill while prepping fruit.

2) Simple syrup = 1 part sugar to 1 part water. Bring water to a boil, stir in sugar until dissolved completely. Remove from heat and allow to cool.

3) Wash, peel, and chop fruit as desired.

4) In a blender, combine simple syrup, lime juice, chopped mint, and almond extract.

5) Toss syrup over fruit.

6) Chill (overnight is good) and serve. Practice saying, “thank you.” You’ll be getting lots of compliments.

Approximate Calories, Fat, and Price per Serving
56.6 calories, .1g fat, $.60

Calculations
1 pt strawberries: 98 calories, 0g fat, $1.99
1 pt blueberries: 168 calories, 0g fat, $2.50
1 mango: 87 calories, 0g fat, $.75
1 peach: 68 calories, 0g fat, $.19
1/8 cup simple syrup: 104.6 calories, 0g fat, $.07
1/4 cup lime juice: 28.5 calories, .1g fat, $.30
1/2 cup fresh mint: 40 calories, 1g fat, $.50
1/8 tsp almond extract: negligible calories and fat, $.04
Totals: 594 calories, 1.1g fat, $6.34
Per Serving (Totals/10): 59.4 calories, .11g fat, $.63