Author Archives: karynromanski

My Superbowl Menu 2013

Super bowl is a perfect time for me to try new snack recipes. Below, you will find what I’m making for the big game tomorrow. My goal, is to make things that are actually GOOD for you, without the extra calories of the normal tailgating/Superbowlparty fare. I’m trying to clean up my eating, and carbs and white sugar, for the most part, are my new enenmy. Having health problems have forced me to change my thinking…and I’m actually starting to enjoy how I feel because of it. My problem however is my crazy Italian family, who view good party food as “the more fattening and decadent…the better”! Hopefully I can slip this food under their noses and into their belly before they realize it won’t shut down any arteries.

Note: Any of the dips requiring chips or crackers…I’m using gluten free chips and crackers…there are some great ones out there!

Enjoy your day tomorrow…and eat responsibly. LOL. xoxo

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Posted by on February 2, 2013 in Uncategorized


Parmesean Kale Chips


Baked Parmesan Kale Chips
Servings: 6 • Serving Size: 1/6th • Old Points: 1 pt • Points+: 1 pt
Calories: 50.2 • Fat: 2.8 g • Protein: 3.6 g • Carb: 3.4 g • Fiber: 1.1 g • Sugar: 0.7 g
Sodium: 126 mg (without salt)


1 bunch kale (12 oz after removed from stems)
1 tsp olive oil (spray)
a sprinkle of sea salt or kosher
1/2 cup shredded Parmesan cheese


Preheat oven to 350°F. Lightly spray two large baking sheets with oil.

Wash and thoroughly dry kale. Remove the leaves from the thick stems and tear into bite sized pieces.

Place on baking sheets, spray with olive oil and sprinkle with salt.

Bake about 10-12 minutes, turning and moving them around as they shrink to make sure they evenly crisp up.

Top with shredded parmesan cheese, keeping a close eye on them, bake an additional 5 to 6 minutes until the edges are crisp but not burnt. Time will vary depending on your oven.

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Posted by on February 2, 2013 in Uncategorized


5 Layer Greek Dip

IMG_1210First…make the hummous…so easy! Recipe below.

5 Layer Greek Dip

1. Finely chop olive, bell pepper, cucumber, and dill.

2. Spread hummus about 1-2 inches thick in the bottom of a wide serving dish.

3. Sprinkle the vegetables evenly over the hummus.

4. Crumble feta cheese on top.

5. Sprinkle bits of dill and serve with warm pita slices. Enjoy!

Easy Hummus

-Two 15 oz. cans of chickpeas/garbanzo beans

-1/3 cup of liquid from the can of chickpeas

-2 cloves of garlic finely minced or 1/2 teaspoon of garlic powder

-Juice from 1/2 lemon

-3 tablespoons of olive or grapeseed oil

-2 tablespoons of tahini (sesame seed paste)

-1 teaspoon of salt

Directions: Mix all the ingredients in a food processor until the consistency is smooth. Yes, it’s that easy.

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Posted by on February 2, 2013 in Uncategorized


Mozzarella and Roasted Pepper Bites

IMG_8940makes about 20 pieces

for a printer friendly recipe click here

■2 bell peppers, one yellow and one red
■1 tub fresh mozzarella, preferably the cherry sized
■olive oil
■salt and pepper and/or seasoning that you like (I like Montreal Steak Seasoning for this)
■3-4 fresh basil leaves


Set oven to broil. Line a baking sheet with foil. Place the whole peppers on the foil and place under broiler. When the tops of the peppers have turned black, take tongs and rotate peppers. Keep turning peppers until the skin is completely charred. Place peppers in a brown paper lunch sack or in a large zip lock bag. Close. Let steam for 10 minutes. Remove peppers to a cutting board and let cool.

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Posted by on February 2, 2013 in Uncategorized


Pressure Cooker Chili

I have a pressure cooker, but I’ve never used it. Excited to try this…(Recipe by Alton Brown on Food Network)

3 pounds stew meat (beef, pork, and/or lamb)
2 teaspoons peanut oil
1 1/2 teaspoons kosher salt
1 (12-ounce) bottle of beer, preferably a medium ale
1 (16-ounce) container salsa
30 tortilla chips
2 chipotle peppers canned in adobo sauce, chopped
1 tablespoon adobo sauce (from the chipotle peppers in adobo)
1 tablespoon tomato paste
1 tablespoon chili powder
1 teaspoon ground cumin


Place the meat in a large mixing bowl and toss with the peanut oil and salt. Set aside.

Heat a 6-quart heavy-bottomed pressure cooker over high heat until hot. Add the meat in 3 or 4 batches and brown on all sides, approximately 2 minutes per batch. Once each batch is browned, place the meat in a clean large bowl.

Once all of the meat is browned, add the beer to the cooker to deglaze the pot.

Scrape the browned bits from the bottom of the pot. Add the meat back to the pressure cooker along with the salsa, tortilla chips, chipotle peppers, adobo sauce, tomato paste, chili powder, and ground cumin and stir to combine. Lock the lid in place according to the manufacturer’s instructions. When the steam begins to hiss out of the cooker, reduce the heat to low, just enough to maintain a very weak whistle. Cook for 25 minutes. Remove from the heat and carefully release the steam. Serve immediately.

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Posted by on February 2, 2013 in Uncategorized


Crispy Cucumber Salsa

IMG_1281Crisp Cucumber Salsa
Yield 2-1/2 cups

2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 Tbsp minced fresh parsley
1 jalepeno pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c reduced-fat sour cream
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin
1/4 tsp seasoned salt
Tortilla chips

In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips.

1/4 cup (w/out chips) equals 16 calories
Recipe from Simple and Delicious magazine

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Posted by on February 2, 2013 in Uncategorized


Buffalo Chicken Lettuce Wraps


Spicy Salsa:

  • 2 green onions, chopped
  • 1/4 cup sweet marinated peppers, chopped (recommended: Peppadew)
  • 1 tomato, diced
  • 1/4 cup pickled jalapenos, chopped
  • 2 tablespoons olive oil
  • Salt and freshly ground black pepper

Blue Cheese Sauce:

  • 1 cup mayonnaise
  • 1/2 cup sour cream
  • 1 cup blue cheese
  • 2 lemons, juiced
  • 1 lemon, zested
  • 1 lime, zested
  • 1 tablespoon chopped garlic
  • Salt and freshly ground black pepper
  • 1 tablespoon chopped fresh cilantro
  • 1 tablespoon chopped fresh chives
  • 1 tablespoon chopped fresh parsley

Buffalo Chicken:

  • 1/4 cup mild hot sauce
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch strips
  • 1 cup flour
  • 1 tablespoon salt
  • 1 tablespoon paprika
  • 1 tablespoon pepper
  • Olive oil, for frying
  • 16 Bibb lettuce leaves, washed, dried, and separated


For the salsa: Combine all ingredients in a medium bowl. Allow to marinate.

For the blue cheese sauce: In a small bowl, combine the mayonnaise, sour cream, blue cheese, lemon juice, lemon zest, lime juice, garlic, and salt and pepper, to taste. Mix in the cilantro, chives, and parsley.

For the chicken: Place the hot sauce into a bowl. Dredge the chicken with the hot sauce. In a casserole dish, mix together the flour, salt, paprika, and pepper. Dredge the chicken in the flour mixture. Shake off any excess flour.

In a large skillet over medium-high heat, add olive oil to about 1/4-inch up the sides of the skillet. When the oil is hot (it will bubble around the handle of a wooden spoon), add the chicken to the skillet. After 4 minutes, turn the chicken over and cook until the chicken is browned and cooked through, about 4 more minutes.

Place the lettuce leaves on a platter and spoon the chicken into the lettuce. Top the chicken with 1 tablespoon of the blue cheese sauce and salsa. Serve immediately.

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Posted by on February 2, 2013 in Uncategorized