A couple websites I wanted to share suggested by many
http://www.eatbetteramerica.com/
Mom in the Garden's blog and recipes
http://gardenmom29.blogspot.com/p/recipes.html
Hummus: (submitted by Laura M.)
Ingredients
1 16 oz can of chickpeas or garbanzo beans (prefer organic)
1/4 cup liquid from can of chickpeas or beans
3-5 tbsp lemon juice (use according to your taste)
1 1/2 tbsp tahini
2 cloves garlic, crushed or minced
1/2 teaspoon kosher or sea salt
2 tbsp olive oil
Directions:
Drain chickpeas or beans and make sure to set aside some of the liquid from the can. Combine all the remaining ingredients in food processor or blender. Then add 1/4 cup of the liquid. Blend together for 3-5 minutes on low until it is mixed and smooth.You can add the oil to a shallow well that you can create if serving immediately. You can eat it with warm or toasted pita bread, naan bread ( my favorite). Or cover and refigerate up to 3 days or can be frozen up to one month (just add more oil if dry when defrosted).
Also you can make several variations to this dip, adding sun dried tomatoes, more garlic, cayenne pepper, or any hot peppers if you like it spicy like me! The spicier the better, it'll make you want to drink more water. And I suggest both recipes in moderation because of the previous issues I've mentioned before regarding sodium. Look for products with low sodium. ENJOY :)
Nutrition content: Total calories= 840 calories, 44g of fat, 6 sat fat, 0 choles.,682 sodium, 0mg pottasium, 74.5g carbs, 23 dietary fiber, 4.5g sugars, 28g protein, and 39 % calcium. Serves about 8. (Most of fat comes from olive oil, healthy fat)
Tzatziki Dip (submitted by Laura M.)
Ingredients:
2 cups yogurt
1 cup cumcumber (peeled, seeded and diced preferably use in a food processor, it's about 2 cucumbers)
1 small clove garlic (minced) do not need to use if you prefer
1 tbsp olive oil
3/4 Kosher salt or Sea salt
1 tbsp fresh mint or dried mint
3-4 tbsp of lemon juice and lemon zest if you prefer
Directions:
Put all the ingredients in a bowl and mix. Cover the bowl with saran wrap and chill in the fridge for about an hour. It will keep about up to 1 week. Good luck and let me know how it turned out, remember if you're not a garlic fan you can omit this, as well as the lemon jucie, it's trial and error based on your preference. This tzatziki recipe can found and used in gyros, one of my favorties. But I have found that I LOVE to use it was a dip with my veggies. And the kids love it too :)
Nutrition content: Total calories= 400 calories, 14g of fat, 2 sat fat, 0 choles.,1033 sodium, 700mg pottasium, 25 carbs, 1 dietary fiber, 20g sugars, 24g protein, and 33 % calcium. Yields about 2 cups
Ingredients:
2 cups yogurt
1 cup cumcumber (peeled, seeded and diced preferably use in a food processor, it's about 2 cucumbers)
1 small clove garlic (minced) do not need to use if you prefer
1 tbsp olive oil
3/4 Kosher salt or Sea salt
1 tbsp fresh mint or dried mint
3-4 tbsp of lemon juice and lemon zest if you prefer
Directions:
Put all the ingredients in a bowl and mix. Cover the bowl with saran wrap and chill in the fridge for about an hour. It will keep about up to 1 week. Good luck and let me know how it turned out, remember if you're not a garlic fan you can omit this, as well as the lemon jucie, it's trial and error based on your preference. This tzatziki recipe can found and used in gyros, one of my favorties. But I have found that I LOVE to use it was a dip with my veggies. And the kids love it too :)
Nutrition content: Total calories= 400 calories, 14g of fat, 2 sat fat, 0 choles.,1033 sodium, 700mg pottasium, 25 carbs, 1 dietary fiber, 20g sugars, 24g protein, and 33 % calcium. Yields about 2 cups
Buffalo Turkey Chili (submitted by Andrea R.)
Ingredients:
2 pounds lean ground turkey (or chicken)
2 cans Rotel (I use regular, but sometimes do the spicy habanero! hot!)
1 large onion diced
diced garlic (I put lots because I love garlic, so whatever you like)
5-6 stalks of celery sliced (again however much you like, I like lots of celery in the chili)
About a cup of chicken stock
1 cup Frank's hot sauce
Salt and pepper to taste (not too much salt!) or 2 packets of sasson if you can find it (latin spice packet)
about 1 tablespoon of cumin. In pan put a small amount of olive oil (good for us!) and cook onions and garlic until onions are translucent. Add turkey and spices. Once turkey is almost cooked through throw in your celery. Cook for a few minutes. Add the 2 cans of Rotel, chicken stock and hot sauce and simmer for a few minutes. I like my celery to still have a bit of crunch but if you like softer than keep simmering until it gets there. My hubby tops his with a little bit of tofutti sour cream which is a non-dairy tofu based sour cream. Or maybe a tiny bit of non-fat sour cream or yogurt. Sometimes I sprinkle cilantro on top or add to chili while cooking. Enjoy!
Ingredients:
2 pounds lean ground turkey (or chicken)
2 cans Rotel (I use regular, but sometimes do the spicy habanero! hot!)
1 large onion diced
diced garlic (I put lots because I love garlic, so whatever you like)
5-6 stalks of celery sliced (again however much you like, I like lots of celery in the chili)
About a cup of chicken stock
1 cup Frank's hot sauce
Salt and pepper to taste (not too much salt!) or 2 packets of sasson if you can find it (latin spice packet)
about 1 tablespoon of cumin. In pan put a small amount of olive oil (good for us!) and cook onions and garlic until onions are translucent. Add turkey and spices. Once turkey is almost cooked through throw in your celery. Cook for a few minutes. Add the 2 cans of Rotel, chicken stock and hot sauce and simmer for a few minutes. I like my celery to still have a bit of crunch but if you like softer than keep simmering until it gets there. My hubby tops his with a little bit of tofutti sour cream which is a non-dairy tofu based sour cream. Or maybe a tiny bit of non-fat sour cream or yogurt. Sometimes I sprinkle cilantro on top or add to chili while cooking. Enjoy!
Strawberry filled crepes (submitted by Andrea R.)
I buy crepe mix from world market. One prepared crepe is 50 calories and less than 1g of sugar. Before I make the crepes I slice a big bowl of fresh strawberries and add about a tablespoon of blue agave. Place in refrigerator to macerate a bit while you are making the crepes. Prepare the crepes as directed. On each plate place a crepe. Fill middle of crepes with strawberries. Roll up one side of crepe and add a dollop of sugar free cool whip and bring over other side of crepe. The cool whip will act like a "glue" and hold crepe together. I then add another dollop of sugar free cool whip to top of crepe and add more strawberries! Maybe for valentine's you can make a little fancier and add some dark chocolate shavings (but not too much!). So this is very easy, very low sugar, very low calories but very yummy! Hope you give it a try! :)
If you can't find crepe mix, use whole wheat pancake mix, just make it a little thinner.
I buy crepe mix from world market. One prepared crepe is 50 calories and less than 1g of sugar. Before I make the crepes I slice a big bowl of fresh strawberries and add about a tablespoon of blue agave. Place in refrigerator to macerate a bit while you are making the crepes. Prepare the crepes as directed. On each plate place a crepe. Fill middle of crepes with strawberries. Roll up one side of crepe and add a dollop of sugar free cool whip and bring over other side of crepe. The cool whip will act like a "glue" and hold crepe together. I then add another dollop of sugar free cool whip to top of crepe and add more strawberries! Maybe for valentine's you can make a little fancier and add some dark chocolate shavings (but not too much!). So this is very easy, very low sugar, very low calories but very yummy! Hope you give it a try! :)
If you can't find crepe mix, use whole wheat pancake mix, just make it a little thinner.
Healthy Zuppa Tuscana (submitted by Andrea R.)
Ingredients:
6 hot italian chicken sausages (I find in the butcher section next to original pork italian sausages)
1 large onion chopped
chopped garlic to your taste (I love garlic, I put about 12 in!)
1 large cauliflower chopped into bite sized pieces
1 potato very thinly sliced
Roughly 12 nice Kale leaves chopped into bite size pieces (cut around stalk!)
about 1/2 cup of low fat organic milk
3 32oz boxes of chicken stock (here is where you may want a bit more to make it thinner or less etc)
salt and pepper to taste
In soup pot, with a little drizzle of olive oil place your chopped onions and garlic and cook on medium high for a minute or two. Remove casings from sausages and place sausages in pot. Cook sausage until nice and browned. Add salt and pepper (if you have other seasonings you like add that too! garlic powder, cumin etc). Add your cauliflower and potatoes and add chicken stock. Keep soup on boil stirring once in a while until the cauliflower and potatoes are tender. Add the majority of the Kale and reserve some to put in bottom of bowls for anyone who likes extra Kale. Stir in the low fat milk and serve in bowls. Place a small amount of shaved parmesan on top and enjoy!!!
Ingredients:
6 hot italian chicken sausages (I find in the butcher section next to original pork italian sausages)
1 large onion chopped
chopped garlic to your taste (I love garlic, I put about 12 in!)
1 large cauliflower chopped into bite sized pieces
1 potato very thinly sliced
Roughly 12 nice Kale leaves chopped into bite size pieces (cut around stalk!)
about 1/2 cup of low fat organic milk
3 32oz boxes of chicken stock (here is where you may want a bit more to make it thinner or less etc)
salt and pepper to taste
In soup pot, with a little drizzle of olive oil place your chopped onions and garlic and cook on medium high for a minute or two. Remove casings from sausages and place sausages in pot. Cook sausage until nice and browned. Add salt and pepper (if you have other seasonings you like add that too! garlic powder, cumin etc). Add your cauliflower and potatoes and add chicken stock. Keep soup on boil stirring once in a while until the cauliflower and potatoes are tender. Add the majority of the Kale and reserve some to put in bottom of bowls for anyone who likes extra Kale. Stir in the low fat milk and serve in bowls. Place a small amount of shaved parmesan on top and enjoy!!!
Simple Gucamole (submitted by Laura M.)
Ingredients:
Ingredients:
- 4 ripe avocados (make sure they are the right ripeness)
- 2 teaspoon(s) salt
- 10 sprig(s) cilantro
- 2 limes
- Cut avocados in half and remove the seeds. Scoop out the filling with a spoon and mash together in a mortar and pestle (or the back of a fork) with the two teaspoons of salt.
- Chop the cilantro stems and all and add to the mashed avocado with the juice of two limes.
Chicken Cordon Bleu Burgers (submitted by Wendy M.)
(Old Rachael Ray recipe)
2 lbs. ground chicken breast
1/2 lb. diced lean low salt ham
1/2 lb. diced low fat Swiss cheese (Alpine Lace is good),
2 Tbsp. chopped fresh Thyme (or 2 tsp. dried)
2 Tbsp. Steak Seasoning (I use McCormack Montreal Steak)
Hint: slather the burgers with scant amount(total 1 Tbsp.)of Extra Virgin Olive Oil (EVOO) or spray with Olive Oil Pam to keep from sticking.You can use a grill pan, outdoor grill, frying pan, Forman Grill, or put in the broiler.
Put everything in a bowl and combine. Form patties. (I get about 10-3 oz. or so patties)
Cook 6 minutes on each side.
Enjoy with any toppings. I make Rachael Ray’s Apple Cranberry Chutney. It’s delicious.
(Old Rachael Ray recipe)
2 lbs. ground chicken breast
1/2 lb. diced lean low salt ham
1/2 lb. diced low fat Swiss cheese (Alpine Lace is good),
2 Tbsp. chopped fresh Thyme (or 2 tsp. dried)
2 Tbsp. Steak Seasoning (I use McCormack Montreal Steak)
Hint: slather the burgers with scant amount(total 1 Tbsp.)of Extra Virgin Olive Oil (EVOO) or spray with Olive Oil Pam to keep from sticking.You can use a grill pan, outdoor grill, frying pan, Forman Grill, or put in the broiler.
Put everything in a bowl and combine. Form patties. (I get about 10-3 oz. or so patties)
Cook 6 minutes on each side.
Enjoy with any toppings. I make Rachael Ray’s Apple Cranberry Chutney. It’s delicious.
Apple Cranberry Chutney (submitted by Wendy M.)
2 Apples cored and diced (I use one Red and one Yellow Delicious apples)
1 Tbsp. Apple cider or white vinegar
2 Tbsp. brown sugar, or 1 Splenda and one brown sugar.
1 tsp. ground cinnamon
¼ tsp. nutmeg (if desired)
½ can WHOLE berry Cranberry sauce (I use Ocean Spray)
¼ cup raisins
In a saucepan, combine apples with vinegar, sugar and/or Splenda (a little brown sugar is OK…don’t leave it out…I tried…not as good), cinnamon and nutmeg and cook on medium low heat for 10-15 minutes. Less for crispier apples, more for mushier…I like mushy…LOL.
Lower heat to simmer and then add Cranberry sauce and raisins and simmer for 5 minutes.
Serve warm over burgers…or turkey or anything your heart desires.
Enjoy…
PS…I like mine straight, without buns, but you can use anything. I occasionally splurge with Thomas’ Whole Grain English Muffin
2 Apples cored and diced (I use one Red and one Yellow Delicious apples)
1 Tbsp. Apple cider or white vinegar
2 Tbsp. brown sugar, or 1 Splenda and one brown sugar.
1 tsp. ground cinnamon
¼ tsp. nutmeg (if desired)
½ can WHOLE berry Cranberry sauce (I use Ocean Spray)
¼ cup raisins
In a saucepan, combine apples with vinegar, sugar and/or Splenda (a little brown sugar is OK…don’t leave it out…I tried…not as good), cinnamon and nutmeg and cook on medium low heat for 10-15 minutes. Less for crispier apples, more for mushier…I like mushy…LOL.
Lower heat to simmer and then add Cranberry sauce and raisins and simmer for 5 minutes.
Serve warm over burgers…or turkey or anything your heart desires.
Enjoy…
PS…I like mine straight, without buns, but you can use anything. I occasionally splurge with Thomas’ Whole Grain English Muffin
Healthy desert (Posted by Kris L.) 02/27/2011
1 cup strawberries = 49 cals
2 tbs Fat free sour cream = 20 cals (or suggested by Jodie you can use yogurt too :)
2 Tsp brown sugar = 30 cals
Total calories =100 calories
1 cup strawberries = 49 cals
2 tbs Fat free sour cream = 20 cals (or suggested by Jodie you can use yogurt too :)
2 Tsp brown sugar = 30 cals
Total calories =100 calories
Cucumber Salad (submitted by Tee Tee) 03/01/2011
Mix in medium bowl:
4 tsp rice vinegar
2 tsp dark sesame oil
1/4 tsp black pepper
1/8 tsp sea salt
Add:
2 cups thinly sliced cucumer
1/2 cup thinly sliced radishes
3 tbs thinly sliced green onions
Toss wll to combine. Yield: 4 servings
Calories 32; Fat 2.4g (Sat 0.4g); sodium 83 mg
Mix in medium bowl:
4 tsp rice vinegar
2 tsp dark sesame oil
1/4 tsp black pepper
1/8 tsp sea salt
Add:
2 cups thinly sliced cucumer
1/2 cup thinly sliced radishes
3 tbs thinly sliced green onions
Toss wll to combine. Yield: 4 servings
Calories 32; Fat 2.4g (Sat 0.4g); sodium 83 mg
Salmon Burger Recipe ( submitted by Christina M.) 03/01/2011
serves 4; 1 burger and heaping tablespoon of sauce per serving -112 Calories
Sauce:
1/4 C peach or apricot all-fruit spread (large pieces coarsely chopped
1 Tbs plain rice vinegar
1/8 tsp crushed red pepper flakes, or to taste
Burgers:
1 6-oz vacuumed-sealed pouch of pink salmon
1 large egg white - lightly beaten with fork
1/3 C sliced water chestnuts, drained and finely chopped
1/3 C sliced green onion
2 tsp minced peeled gingerroot
Line a medium baking sheet with aluminum foil, set aside.
In a small saucepan, heat the all-fruit spread over medium-low heat for 2 to 3 minutes, or until melted, stirring constantly. Transfer to a small bowl. Set aside to cool.
In a medium bowl, gently stir together all the burger ingredients. Making 4 mounds, put the burger mixture on the bakin sheet. Shape each mound into a burger about 3 1/4 inches in diameter and 1/2 inch thick.
In a large nonstick skillet, heat 1 Tbs oil over medium heat, swirling to coat the bottom. Cook the burgers for 6 minutes, or until golden brown on the bottom. Using a large spatula or pancake turner, carefully turn the burgers over. Cook for 4 minutes, or until lightly browned. Transfer to plates.
Meanwhile, stir the vinegar and crushed pepper flakes into the all-fruit spread. Spoon the sauce over the burgers
So quick and easy and MMMmmmmmm, so Good!!!!
serves 4; 1 burger and heaping tablespoon of sauce per serving -112 Calories
Sauce:
1/4 C peach or apricot all-fruit spread (large pieces coarsely chopped
1 Tbs plain rice vinegar
1/8 tsp crushed red pepper flakes, or to taste
Burgers:
1 6-oz vacuumed-sealed pouch of pink salmon
1 large egg white - lightly beaten with fork
1/3 C sliced water chestnuts, drained and finely chopped
1/3 C sliced green onion
2 tsp minced peeled gingerroot
Line a medium baking sheet with aluminum foil, set aside.
In a small saucepan, heat the all-fruit spread over medium-low heat for 2 to 3 minutes, or until melted, stirring constantly. Transfer to a small bowl. Set aside to cool.
In a medium bowl, gently stir together all the burger ingredients. Making 4 mounds, put the burger mixture on the bakin sheet. Shape each mound into a burger about 3 1/4 inches in diameter and 1/2 inch thick.
In a large nonstick skillet, heat 1 Tbs oil over medium heat, swirling to coat the bottom. Cook the burgers for 6 minutes, or until golden brown on the bottom. Using a large spatula or pancake turner, carefully turn the burgers over. Cook for 4 minutes, or until lightly browned. Transfer to plates.
Meanwhile, stir the vinegar and crushed pepper flakes into the all-fruit spread. Spoon the sauce over the burgers
So quick and easy and MMMmmmmmm, so Good!!!!
Strawberry Banana Protein Shake (submitted by Cheryl K.) 03/02/11
3/4 - scoop Whey Protein powder
1c - soy milk (I use So Good strawberry)
3 - Large frozen strawberries
1/2 - frozen banana
pinch of ground flax seed
Whirl it all up in a blender and enjoy! So delicious...it's like a healthy milkshake. ;)
Cal - 280 Fat - 5g Carbs - 22g Portein - 29g Fiber - 1g Sugar - 17g Sodium - 220 Cholesterol - 70mg
3/4 - scoop Whey Protein powder
1c - soy milk (I use So Good strawberry)
3 - Large frozen strawberries
1/2 - frozen banana
pinch of ground flax seed
Whirl it all up in a blender and enjoy! So delicious...it's like a healthy milkshake. ;)
Cal - 280 Fat - 5g Carbs - 22g Portein - 29g Fiber - 1g Sugar - 17g Sodium - 220 Cholesterol - 70mg
"East meets West" Asian soup.That translates to Chinese vs. Japanese. It was good.
And less than 300 calories depending on what quantities you use. Your choice - which makes it even better! (submitted by J P) 03/03/11
Homemade (no fat, no salt) chicken broth - 5 cups - for 2-3 people;
Mini-won tons (see Costco) and only 50 cals for four;
Dried sea week (3/4s sheet);
dried Shitakki mushrooms - 1 cup rehydrated;
Shrimp - peeled and deveined - again - you chose your calories;
Organic miso - two tablespoons;
Thai catsup (hot sauce);
Green onions, chopped.
Place soup bowls in 200 degree oven. Add the mini-won tons to the bowls.
Heat the broth, including the mushroom broth. Add the seaweed. Turn off heat. Add shrimp. Five minutes later, pour over soup bowls/mini won tons. Set timer for five minutes. Serve. Add hot sauce and green onions at table. Enjoy. We did. :)
And less than 300 calories depending on what quantities you use. Your choice - which makes it even better! (submitted by J P) 03/03/11
Homemade (no fat, no salt) chicken broth - 5 cups - for 2-3 people;
Mini-won tons (see Costco) and only 50 cals for four;
Dried sea week (3/4s sheet);
dried Shitakki mushrooms - 1 cup rehydrated;
Shrimp - peeled and deveined - again - you chose your calories;
Organic miso - two tablespoons;
Thai catsup (hot sauce);
Green onions, chopped.
Place soup bowls in 200 degree oven. Add the mini-won tons to the bowls.
Heat the broth, including the mushroom broth. Add the seaweed. Turn off heat. Add shrimp. Five minutes later, pour over soup bowls/mini won tons. Set timer for five minutes. Serve. Add hot sauce and green onions at table. Enjoy. We did. :)
Black Beans and Rice (submitted by Laura D.) 03/03/11
1 can of black beans(I include the juice too)
1 red bell pepper
1 onion
2 cloves garlic-minced
2 bay leaves
1 TB vinegar
cook pepper,onion, and garlic til soft,add bay leaves and black beans. then add the vinegar. simmer til it bubbles... I then add that over brown wild or basmati rice...I took a veggie course many yrs back and that became a favorite of mine. Lady told us that beans and rice make complete protein mix...Yummy!
1 can of black beans(I include the juice too)
1 red bell pepper
1 onion
2 cloves garlic-minced
2 bay leaves
1 TB vinegar
cook pepper,onion, and garlic til soft,add bay leaves and black beans. then add the vinegar. simmer til it bubbles... I then add that over brown wild or basmati rice...I took a veggie course many yrs back and that became a favorite of mine. Lady told us that beans and rice make complete protein mix...Yummy!
Chicken rice soup ( submitted by Laura D.) 03/03/11
1 carton organic chicen stock
6 oz cut up cooked chicken,
1 onion
1 bag frozen mixed veggies( I dont used canned anymore)
chopped celery leaves that I had on hand
1 cup wild rice cooked
1 hard boiled egg- minus the yolk
Add the ingredients as I had on the list.I dont add any salt to this, but sprinkle in pepper to my taste. I make this ahead of time, and enjoy the next day so it has time to be more flavorful..I make this then take to work in glass containers to microwave at work....enjoy with a salad and youre good to go!!
1 carton organic chicen stock
6 oz cut up cooked chicken,
1 onion
1 bag frozen mixed veggies( I dont used canned anymore)
chopped celery leaves that I had on hand
1 cup wild rice cooked
1 hard boiled egg- minus the yolk
Add the ingredients as I had on the list.I dont add any salt to this, but sprinkle in pepper to my taste. I make this ahead of time, and enjoy the next day so it has time to be more flavorful..I make this then take to work in glass containers to microwave at work....enjoy with a salad and youre good to go!!
Vegetable Stock - for soups, sauces etc. (submitted by Julie E.) 03/06/11
This has to be one of the easiest and versatile recipes.
Keep all your trimmings from onions, carrots, celery, mushrooms, potatoes, etc. Just no broccoli or cauliflower as it will sour.
Put into a large pot, cover with water and bring to a boil. Simmer for about 20 minutes, strain and let cool.
You now have vegetable stock to use in all your soups. It is sodium free and has very little calories because there is nothing it in!
You can also keep your potato water and use it as stock.
I put mine into medium zip lock baggies and free so I have it whenever I need it.
This has to be one of the easiest and versatile recipes.
Keep all your trimmings from onions, carrots, celery, mushrooms, potatoes, etc. Just no broccoli or cauliflower as it will sour.
Put into a large pot, cover with water and bring to a boil. Simmer for about 20 minutes, strain and let cool.
You now have vegetable stock to use in all your soups. It is sodium free and has very little calories because there is nothing it in!
You can also keep your potato water and use it as stock.
I put mine into medium zip lock baggies and free so I have it whenever I need it.
Pesto Presto Italian Flag Chicken (submitted by Wendy M.) 03/06/11
5-6 fresh basil leaves
¼ c. flat leaf Italian parsley
2 tbsp. pine nuts, toasted
1 block soft garlic and herb cheese, such as Boursin (very rarely I can find the LIGHT version of this, and use it whenever I do.- less calories, less fat)
½ c. grated Parmigiano Reggiano or Parmesan cheese
4 tbsp. EVOO, divided
Salt and pepper
4 boneless, skinless chicken cutlets (pounded thin)
2 large ripe tomatoes, thinly sliced
Preheat oven to 450 degrees.
Prepare the chicken by first butterflying it. You take a really sharp knife and slice it width wise without cutting all the way through, until you get a heart shape. Put the cutlet into a large Ziploc bag and put in a tbsp. of water. Take a heavy skillet, book, or meat mallet and pound the cutlet until it is thin, but not overly so…about ¼ in. Continue with the remaining cutlets. Set them aside.
In a food processor or blender, combine basil, parsley, pine nuts, soft cheese, ½ c. of the cheese and some salt and pepper; process to a smooth paste.
Take one of the cutlets, put some of the cheese mixture on one side and fold over, forming a stuffed chicken cutlet, or pocket. Transfer pocket to a baking sheet and continue with the rest of the cutlets.
When they are done and on the baking sheet, lay three slices of tomato on top of each pocket, overlapping them like shingles. Season with salt and pepper, drizzle with EVOO and sprinkle with remaining Parmigiano cheese.
Bake until they are cooked through and light golden brown, about 20-25 minutes.
Approx. 267 cal. (for 6 oz. chicken cutlet), 42g. protein, 11g. fat, 3g. carb. 1g. sugar, 1g. fiber, 48g. calcium, 206 sodium, 5g. sat. fat. 134 chol.
5-6 fresh basil leaves
¼ c. flat leaf Italian parsley
2 tbsp. pine nuts, toasted
1 block soft garlic and herb cheese, such as Boursin (very rarely I can find the LIGHT version of this, and use it whenever I do.- less calories, less fat)
½ c. grated Parmigiano Reggiano or Parmesan cheese
4 tbsp. EVOO, divided
Salt and pepper
4 boneless, skinless chicken cutlets (pounded thin)
2 large ripe tomatoes, thinly sliced
Preheat oven to 450 degrees.
Prepare the chicken by first butterflying it. You take a really sharp knife and slice it width wise without cutting all the way through, until you get a heart shape. Put the cutlet into a large Ziploc bag and put in a tbsp. of water. Take a heavy skillet, book, or meat mallet and pound the cutlet until it is thin, but not overly so…about ¼ in. Continue with the remaining cutlets. Set them aside.
In a food processor or blender, combine basil, parsley, pine nuts, soft cheese, ½ c. of the cheese and some salt and pepper; process to a smooth paste.
Take one of the cutlets, put some of the cheese mixture on one side and fold over, forming a stuffed chicken cutlet, or pocket. Transfer pocket to a baking sheet and continue with the rest of the cutlets.
When they are done and on the baking sheet, lay three slices of tomato on top of each pocket, overlapping them like shingles. Season with salt and pepper, drizzle with EVOO and sprinkle with remaining Parmigiano cheese.
Bake until they are cooked through and light golden brown, about 20-25 minutes.
Approx. 267 cal. (for 6 oz. chicken cutlet), 42g. protein, 11g. fat, 3g. carb. 1g. sugar, 1g. fiber, 48g. calcium, 206 sodium, 5g. sat. fat. 134 chol.
Garlic cheese orzo (submitted by Wendy M.)
(Goes with Italian Flag Chicken)
1 tbsp. salt
½ lb. orzo (rice-shaped pasta)
4 tbsp. butter
3 to 4 cloves garlic, finely chopped
¼ cup grated Parmigiano Reggiano or Parmesan cheese
½ cup chopped flat-leaf parsley
Fresh ground pepper
Fill a pasta pot with water, and place on high heat until boiling. Salt the water and cook
Pasta according to package directions; collect ½ c. starchy pasta water and then drain and reserve pasta.
Place a large skillet over medium heat with the butter. Add the garlic to the pan and cook until aromatic, about 1 minute. Add the cooked pasta, cheese and parsley to the pan, season with pepper and toss to combine. If the mixture is too tight, splash some of the cooking liquid in and toss to coat for a more loose mixture. Serve alongside anything, but ESPECIALLY the Italian Flag Chicken.
(Goes with Italian Flag Chicken)
1 tbsp. salt
½ lb. orzo (rice-shaped pasta)
4 tbsp. butter
3 to 4 cloves garlic, finely chopped
¼ cup grated Parmigiano Reggiano or Parmesan cheese
½ cup chopped flat-leaf parsley
Fresh ground pepper
Fill a pasta pot with water, and place on high heat until boiling. Salt the water and cook
Pasta according to package directions; collect ½ c. starchy pasta water and then drain and reserve pasta.
Place a large skillet over medium heat with the butter. Add the garlic to the pan and cook until aromatic, about 1 minute. Add the cooked pasta, cheese and parsley to the pan, season with pepper and toss to combine. If the mixture is too tight, splash some of the cooking liquid in and toss to coat for a more loose mixture. Serve alongside anything, but ESPECIALLY the Italian Flag Chicken.
Super (Foods) Pasta Dinner for under 300 calories (submitted by J P) 03/12/11
One serving.
My family has been eating this dish for years. The first time I made it, I thought, "this will be so gross" since I do not actively seek out broccoli or anchovies. Over time, I've skinny-sized it a bit more. It's really good, embraces Super Foods, and I hope you enjoy it!
Ingredients:
1/2 cup diced tomatoes (25 cals)
Tofu noodles (40 calories)
Broccoli, bite-size pieces, 2-3 cups (109 calories)
Onion, diced, one medium (46 calories)
Garlic, minced, two cloves (4 calories)
Anchovies in olive oil, Crown Prince, 1/2 tin (3 fishes) (50 calories)
Low-sodium chicken broth as needed
Prepare:
Slowly sweat the onions and garlic in a small amount of chicken broth. (If you can handle more calories this day, use a good quality olive oil instead of the chicken broth.
Add the anchovies. (Yes, the bones dissolve)! Add the diced tomatoes (and its juice). ONLY add one or two ounces of the chicken broth to increase the sauce's liquid level as needed. Keep over warm heat.
In a separate large pot, blanch the broccoli. (Or microwave until tender as I do). Remove broccoli and place in warm oven with your pasta plates.
Cook your pasta (or tofu noodles).
Drain the noodles and pour back into pot over low heat. Add the sauce and broccoli and carefully stir to mix.
Let sit for five minutes and then serve.If your day permits, grate a bit of dry hard Italian cheese over your bowl - only about 15 calories if you are careful.
One serving.
My family has been eating this dish for years. The first time I made it, I thought, "this will be so gross" since I do not actively seek out broccoli or anchovies. Over time, I've skinny-sized it a bit more. It's really good, embraces Super Foods, and I hope you enjoy it!
Ingredients:
1/2 cup diced tomatoes (25 cals)
Tofu noodles (40 calories)
Broccoli, bite-size pieces, 2-3 cups (109 calories)
Onion, diced, one medium (46 calories)
Garlic, minced, two cloves (4 calories)
Anchovies in olive oil, Crown Prince, 1/2 tin (3 fishes) (50 calories)
Low-sodium chicken broth as needed
Prepare:
Slowly sweat the onions and garlic in a small amount of chicken broth. (If you can handle more calories this day, use a good quality olive oil instead of the chicken broth.
Add the anchovies. (Yes, the bones dissolve)! Add the diced tomatoes (and its juice). ONLY add one or two ounces of the chicken broth to increase the sauce's liquid level as needed. Keep over warm heat.
In a separate large pot, blanch the broccoli. (Or microwave until tender as I do). Remove broccoli and place in warm oven with your pasta plates.
Cook your pasta (or tofu noodles).
Drain the noodles and pour back into pot over low heat. Add the sauce and broccoli and carefully stir to mix.
Let sit for five minutes and then serve.If your day permits, grate a bit of dry hard Italian cheese over your bowl - only about 15 calories if you are careful.
Veggie Fruit Smoothie: 250 calories ( Submitted by JP) 03/16/11
Healthy and satisfying yum.
In your blender (or Vitamix - the best kitchen investment I ever made) layer:
1 scoop of whey protein powder
1 big handful of fresh organic baby spinach
1 (peeled) Cutie (mandarin orange)
1/2 of a small banana (about 3")
1 cup unsweetened almond milk
1 handful of ice cubes
Blend away!
Healthy and satisfying yum.
In your blender (or Vitamix - the best kitchen investment I ever made) layer:
1 scoop of whey protein powder
1 big handful of fresh organic baby spinach
1 (peeled) Cutie (mandarin orange)
1/2 of a small banana (about 3")
1 cup unsweetened almond milk
1 handful of ice cubes
Blend away!
Zucchini Bread (submitted by Tina W.) 03/27/11
1 ¼ oz. All-Purpose Shortening
2 ½ oz. Granulated Sugar
4 ¾ Tsp Pasteurized Liquid Eggs
3 ½ oz. Zucchini - Fresh, Shredded
5 Tbsp Buttermilk
5 oz. All-Purpose Flour
3/8 Tsp Baking Soda
3/8 Tsp Baking Powder
1/8 Tsp Salt
1 ½ oz. Walnut Pieces
1 ½ Tsp All-Purpose Shortening
Instructions:
1. Cream shortening and sugar until very smooth with electric mixer or beaters.
2. Gradually add eggs. Continue to cream.
3. Add zucchini and buttermilk. Mix well.
4. Sift together flour, baking soda, baking powder and salt. Add to above. Mix well.
5. Stir in nuts.
6. Grease a 9" x 4" loaf pan with 1 1/2 tsp shortening. Pour batter into pan. Bake in a 350 degree F. standard oven for 45 minutes or until done.
Makes: 1 Loaf (12 Slices)
Serving Size: 1 Slice
Nutrition Facts (per serving)
Calories 127
Fat (g) 6.2
Saturated Fat (g) 1.1
Cholesterol (mg) 9
Sodium (mg) 85
Carbohydrate (g) 16.1
Fiber (g) 0.7
Protein (g) 2.3
Calcium (mg) 24
1 ¼ oz. All-Purpose Shortening
2 ½ oz. Granulated Sugar
4 ¾ Tsp Pasteurized Liquid Eggs
3 ½ oz. Zucchini - Fresh, Shredded
5 Tbsp Buttermilk
5 oz. All-Purpose Flour
3/8 Tsp Baking Soda
3/8 Tsp Baking Powder
1/8 Tsp Salt
1 ½ oz. Walnut Pieces
1 ½ Tsp All-Purpose Shortening
Instructions:
1. Cream shortening and sugar until very smooth with electric mixer or beaters.
2. Gradually add eggs. Continue to cream.
3. Add zucchini and buttermilk. Mix well.
4. Sift together flour, baking soda, baking powder and salt. Add to above. Mix well.
5. Stir in nuts.
6. Grease a 9" x 4" loaf pan with 1 1/2 tsp shortening. Pour batter into pan. Bake in a 350 degree F. standard oven for 45 minutes or until done.
Makes: 1 Loaf (12 Slices)
Serving Size: 1 Slice
Nutrition Facts (per serving)
Calories 127
Fat (g) 6.2
Saturated Fat (g) 1.1
Cholesterol (mg) 9
Sodium (mg) 85
Carbohydrate (g) 16.1
Fiber (g) 0.7
Protein (g) 2.3
Calcium (mg) 24
Greek Inspired Turkey Burger (Submitted by Lori R.) 03/30/11
4 oz. extra lean ground turkey (single serving)
1/4 cup black beans (rinsed)
1 TBS. reduced fat feta cheese
1 TBS. egg white substitute
rep pepper flakes to taste
1 tsp. canola oil
10 strips red pepper In medium hot skillet
Heat oil then add red pepper strips and char them. Set charred pepper strips aside. In a bowl combine turkey, black beans, cheese, egg white and pepper flakes. Form a patty and cook in remainder of oil from the peppers. Do not overcook as the burger will get dry. Top with the charred peppers. I like to have steamed broccoli and barley with my burger.
Skillet Penne (submitted by Leanne Davis)
2 tbsp extra-virgin olive oil
1 lb/450g boneless skinless chicken breast, cut into bite sized pieces
6 cloves garlic, minced
1/4 tsp red pepper flakes (optional)
6 green onions, chopped
1/2 lb/240 g whole wheat penne
3 1/2 cups skim milk, divided
1 1/2 cups low sodium chicken broth
1 lb/450 g broccoli, cut into small florets
1/2 cup sundried tomatoes
1/2 cup grated Parmesan cheese
3/4 tsp sea salt
freshly ground pepper, to taste
Heat oil in a large non-stick skillet over medium-high heat until simmering. Add the chicken and cook without stirring until browned, 2-3 minutes. Stir the chicken and continue to cook for 1 minute longer. Transfer chicken to a bowl and set aside. (The chicken will not be fully cooked.)
Add the garlic, pepper flakes and green onions to the skillet and cook, stirring until fragrant, about 30 seconds. Add the ziti, 2 1/2 cups milk, and broth. bring to a boil over high heat and cook, stirring frequently until a thick sauce forms, about 12 minutes.
Stir in broccoli, tomatoes and remaining 1 cup of milk. Cover and reduce the heat to medium and cook until the broccoli turns bright green and is almost tender, 3-5 minutes.
Uncover and stir in cheese and chicken. Simmer, uncovered until the chicken is cooked through, 1-2 minutes. Season with salt & pepper. Serves 6.
Per 1 1/2 cup serving -- 390 calories, 11g fat, 2.5g saturated fat, 31 g protein, 560 mg sodium, 43 g carb, 6g fibre
www.miliozzomes.weebly.com © 2011 All Rights Reserved
Maintained by Laura M.
4 oz. extra lean ground turkey (single serving)
1/4 cup black beans (rinsed)
1 TBS. reduced fat feta cheese
1 TBS. egg white substitute
rep pepper flakes to taste
1 tsp. canola oil
10 strips red pepper In medium hot skillet
Heat oil then add red pepper strips and char them. Set charred pepper strips aside. In a bowl combine turkey, black beans, cheese, egg white and pepper flakes. Form a patty and cook in remainder of oil from the peppers. Do not overcook as the burger will get dry. Top with the charred peppers. I like to have steamed broccoli and barley with my burger.
Skillet Penne (submitted by Leanne Davis)
2 tbsp extra-virgin olive oil
1 lb/450g boneless skinless chicken breast, cut into bite sized pieces
6 cloves garlic, minced
1/4 tsp red pepper flakes (optional)
6 green onions, chopped
1/2 lb/240 g whole wheat penne
3 1/2 cups skim milk, divided
1 1/2 cups low sodium chicken broth
1 lb/450 g broccoli, cut into small florets
1/2 cup sundried tomatoes
1/2 cup grated Parmesan cheese
3/4 tsp sea salt
freshly ground pepper, to taste
Heat oil in a large non-stick skillet over medium-high heat until simmering. Add the chicken and cook without stirring until browned, 2-3 minutes. Stir the chicken and continue to cook for 1 minute longer. Transfer chicken to a bowl and set aside. (The chicken will not be fully cooked.)
Add the garlic, pepper flakes and green onions to the skillet and cook, stirring until fragrant, about 30 seconds. Add the ziti, 2 1/2 cups milk, and broth. bring to a boil over high heat and cook, stirring frequently until a thick sauce forms, about 12 minutes.
Stir in broccoli, tomatoes and remaining 1 cup of milk. Cover and reduce the heat to medium and cook until the broccoli turns bright green and is almost tender, 3-5 minutes.
Uncover and stir in cheese and chicken. Simmer, uncovered until the chicken is cooked through, 1-2 minutes. Season with salt & pepper. Serves 6.
Per 1 1/2 cup serving -- 390 calories, 11g fat, 2.5g saturated fat, 31 g protein, 560 mg sodium, 43 g carb, 6g fibre
www.miliozzomes.weebly.com © 2011 All Rights Reserved
Maintained by Laura M.