Best Oven-Fried Chicken
posted by LDHAWKE98
Eat What You Love
Ingredients:
2 large egg whites
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne pepper
1/2 tsp ground sage
1/4 tsp dried thyme
1 1/4 cups cornflake cereal
1/4 cup plain breadcrumbs
1/2 tsp black pepper
1/2 tsp salt
2 Tbsp all-purpose flour
1 1/2 lbs skinned chicken pieces, such as
2 legs, 2 thighs, and 1 large breast cut
in half
1. Preheat oven to 400 degrees. Place a wire rack on top of a baking sheet and spray with cooking spray. Note: The wire rack is very important. It allows the heat to cook through the bottom and top of chicken.
2. In a shallow bowl, whisk together the egg whites with the garlic powder, onion powder, cayenne pepper, sage and thyme.
3. Place the cereal in a plastic bag and crush thoroughly with a rolling pin. Place in a shallow bowl and mix together with the breadcrumbs, pepper and salt.
Note: Kellogg's makes Corn Flake Crumbs, pre-crushed. They come in a box and you can find them by the breadcrumbs. So much easier to use!
4. Place the flour in a third shallow bowl.
5. To bread the chicken pieces, first dredge the chicken in the flour to coat. Next, dip each piece of chicken into the egg white mixture, followed y the crumb mixture, making sure to cover all surfaces. Repeat until all the chicken is coated.
6. Place the chicken pieces on the prepared rack and bake for 45 minutes, or until the chicken is golden brown.
NI Information:
Calories = 255
Carbs = 13g
Fat = 8g
Protein = 32g
Fiber = 0g
Cholesterol = 65mg
Sodium = 325mg
Thursday, January 5, 2012
Healthy Baked Chicken Nuggets
Healthy Baked Chicken Nuggets
Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 1/4th of nuggets
Calories: 164.9 • Fat: 4.6 g • Protein: 22.1 g • Carb: 7.7 g • Fiber: 0.9 g • Sugar: 0.1 g
16 oz (2 large) skinless boneless chicken breasts, cut into even bit sized pieces
salt and pepper to taste
2 tsp olive oil
6 tbsp whole wheat Italian seasoned breadcrumbs (I used regular didn't have ww)
2 tbsp panko
2 tbsp grated parmesan cheese( I used the grated in a jar turned out great)
olive oil spray (I used my Misto)
Preheat oven to 425°. Spray a cooling rack with olive oil spray then place over a cookie sheet.
Put the olive oil in one bowl and the breadcrumbs, panko and parmesan cheese in another.
Season chicken with salt and pepper, then put in the bowl with the olive oil and mix well so the olive oil evenly coats all of the chicken.
Put a few chunks of chicken at a time into the breadcrumb mixture to coat, then on the baking sheet. Lightly spray the top with olive oil spray then bake 8 - 10 minutes. Turn over then cook another 4 - 5 minutes or until cooked though
Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 1/4th of nuggets
Calories: 164.9 • Fat: 4.6 g • Protein: 22.1 g • Carb: 7.7 g • Fiber: 0.9 g • Sugar: 0.1 g
16 oz (2 large) skinless boneless chicken breasts, cut into even bit sized pieces
salt and pepper to taste
2 tsp olive oil
6 tbsp whole wheat Italian seasoned breadcrumbs (I used regular didn't have ww)
2 tbsp panko
2 tbsp grated parmesan cheese( I used the grated in a jar turned out great)
olive oil spray (I used my Misto)
Preheat oven to 425°. Spray a cooling rack with olive oil spray then place over a cookie sheet.
Put the olive oil in one bowl and the breadcrumbs, panko and parmesan cheese in another.
Season chicken with salt and pepper, then put in the bowl with the olive oil and mix well so the olive oil evenly coats all of the chicken.
Put a few chunks of chicken at a time into the breadcrumb mixture to coat, then on the baking sheet. Lightly spray the top with olive oil spray then bake 8 - 10 minutes. Turn over then cook another 4 - 5 minutes or until cooked though
"No Chopping" Vegetable Soup
"No Chopping" Vegetable Soup
Serving Size : 8
2 cups beef broth or bouillon
1 14 oz. can stewed tomatoes
1 16 oz. can kidney beans -- drained
1 10 oz. pkg. frozen mixed vegetables
1 10 oz. pkg. frozen baby onions
1 pound fresh boneless turkey strips
1 teaspoon chili powder
1/2 teaspoon salt
1/8 teaspoon pepper
1 cup crushed tortilla chips
In slow cooker, combine all ingredients except tortilla chips. Cover;
cook on LOW 8 or 9 hours or until vegetables are done.
Serve in individual bowls; sprinkle with tortilla chips.
Makes 7 to 8 servings
Source:
"the Crockery Cook"
Per Serving (excluding unknown items): 273 Calories; 3g Fat (10.1%
calories from fat); 16g Protein; 48g Carbohydrate; 17g Dietary Fiber
Serving Size : 8
2 cups beef broth or bouillon
1 14 oz. can stewed tomatoes
1 16 oz. can kidney beans -- drained
1 10 oz. pkg. frozen mixed vegetables
1 10 oz. pkg. frozen baby onions
1 pound fresh boneless turkey strips
1 teaspoon chili powder
1/2 teaspoon salt
1/8 teaspoon pepper
1 cup crushed tortilla chips
In slow cooker, combine all ingredients except tortilla chips. Cover;
cook on LOW 8 or 9 hours or until vegetables are done.
Serve in individual bowls; sprinkle with tortilla chips.
Makes 7 to 8 servings
Source:
"the Crockery Cook"
Per Serving (excluding unknown items): 273 Calories; 3g Fat (10.1%
calories from fat); 16g Protein; 48g Carbohydrate; 17g Dietary Fiber
Hot Crab Dip
Hot Crab Dip
This is my favorite crab dip. We usually just dump everything in the crock pot and cook and serve. It is really good. Of course being from Maryland, I do add Old Bay. We serve with crackers and Fritos.
Hot Crab Dip
3/4 cup nonfat sour cream
2 tablespoons fresh lemon juice
1 tablespoon grated fresh onion
1 teaspoon Worcestershire sauce
3/4 teaspoon dry mustard (I also add 1 tsp of Old Bay)
1/4 teaspoon garlic powder
1 (8-ounce) tub reduced-fat cream cheese, softened
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1 pound lump crabmeat, shell pieces removed
Vegetable cooking spray
Paprika
Combine the first 7 ingredients in a bowl; stir well with a wire whisk. Stir in cheddar cheese and crabmeat.
Spoon the crabmeat mixture into a 1 1/2-quart casserole coated with cooking spray, and sprinkle with paprika. Bake at 325° for 30 minutes or until thoroughly heated. Serve warm with plain crackers.
Yield: 3 1/2 cups (serving size: 1/4 cup)CALORIES 92 (41% from fat); FAT 4.2g (sat 2.2g,mono 1.3g,poly 0.3g); IRON 0.3mg; CHOLESTEROL 45mg; CALCIUM 92mg; CARBOHYDRATE 2.5g; SODIUM 223mg; PROTEIN 10.3g; FIBER 0.0g
This is my favorite crab dip. We usually just dump everything in the crock pot and cook and serve. It is really good. Of course being from Maryland, I do add Old Bay. We serve with crackers and Fritos.
Hot Crab Dip
3/4 cup nonfat sour cream
2 tablespoons fresh lemon juice
1 tablespoon grated fresh onion
1 teaspoon Worcestershire sauce
3/4 teaspoon dry mustard (I also add 1 tsp of Old Bay)
1/4 teaspoon garlic powder
1 (8-ounce) tub reduced-fat cream cheese, softened
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1 pound lump crabmeat, shell pieces removed
Vegetable cooking spray
Paprika
Combine the first 7 ingredients in a bowl; stir well with a wire whisk. Stir in cheddar cheese and crabmeat.
Spoon the crabmeat mixture into a 1 1/2-quart casserole coated with cooking spray, and sprinkle with paprika. Bake at 325° for 30 minutes or until thoroughly heated. Serve warm with plain crackers.
Yield: 3 1/2 cups (serving size: 1/4 cup)CALORIES 92 (41% from fat); FAT 4.2g (sat 2.2g,mono 1.3g,poly 0.3g); IRON 0.3mg; CHOLESTEROL 45mg; CALCIUM 92mg; CARBOHYDRATE 2.5g; SODIUM 223mg; PROTEIN 10.3g; FIBER 0.0g
Broccoli Dip in a Bread Bowl
Broccoli Dip in a Bread Bowl
Recipe By :Taste of Home, August/September 1999
1 cup plain nonfat yogurt
1 cup fat-free mayonnaise
10 ounces frozen chopped broccoli -- thawed and squeezed dry
2 ounces diced pimientos -- drained
2 tablespoons minced fresh parsley
1 tablespoon chopped green onions
1/2 teaspoon dill weed
1/8 teaspoon garlic powder
1 french bread loaf -- (1 pound), unsliced
In a large bowl, combine the yogurt and
mayonnaise. Stir in broccoli, pimientos, parsley,
onion, dill and garlic powder. Cover and
refrigerate for 3 hours or overnight. Cut the top
fourth off the loaf of bread; carefully hollow
out bottom of loaf, leaving a 1/2" shell. Set the
shell and top aside. Cut removed bread into
cubes; place on an ungreased baking sheet. Bake
at 350°F for 8-10 minutes or until golden brown.
Fill bread shell with dip. Serve with toasted bread cubes.
Yield:
"3 cups"
Per Serving (excluding unknown items): 68
Calories; 1g Fat (8.2% calories from fat); 3g
Protein; 13g Carbohydrate; 1g Dietary Fiber
Recipe By :Taste of Home, August/September 1999
1 cup plain nonfat yogurt
1 cup fat-free mayonnaise
10 ounces frozen chopped broccoli -- thawed and squeezed dry
2 ounces diced pimientos -- drained
2 tablespoons minced fresh parsley
1 tablespoon chopped green onions
1/2 teaspoon dill weed
1/8 teaspoon garlic powder
1 french bread loaf -- (1 pound), unsliced
In a large bowl, combine the yogurt and
mayonnaise. Stir in broccoli, pimientos, parsley,
onion, dill and garlic powder. Cover and
refrigerate for 3 hours or overnight. Cut the top
fourth off the loaf of bread; carefully hollow
out bottom of loaf, leaving a 1/2" shell. Set the
shell and top aside. Cut removed bread into
cubes; place on an ungreased baking sheet. Bake
at 350°F for 8-10 minutes or until golden brown.
Fill bread shell with dip. Serve with toasted bread cubes.
Yield:
"3 cups"
Per Serving (excluding unknown items): 68
Calories; 1g Fat (8.2% calories from fat); 3g
Protein; 13g Carbohydrate; 1g Dietary Fiber
Beef Stroganoff
Beef Stroganoff
posted by CrissyBear - 12/05/06 (CLC comp p 3393)
1 pound top round steak -- trimmed
1 cup chopped onion
2 tablespoons chopped fresh parsley
2 tablespoons Dijon mustard
3/4 teaspoon salt
1/2 teaspoon dried dill
1/2 teaspoon black pepper
1 package sliced mushrooms (about 2 cups) -- (8-ounce)
3 garlic cloves -- minced
1/3 cup all-purpose flour
1 cup beef broth
1 container low-fat sour cream -- (8-ounce)
2 cups hot cooked medium egg noodles (about 4 ounces uncooked)
Cut steak diagonally across grain into 1/4-inch-thick slices. Place steak and next 8 ingredients (though garlic) in a 3-quart electric slow cooker; stir well.
Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a small bowl; gradually add broth, stirring with a whisk until blended. Add broth mixture to slow cooker; stir well. Cover with lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 7 to 8 hours or until steak is tender. Turn slow cooker off; remove lid. Let stroganoff stand 10 minutes. Stir in sour cream. Serve stroganoff over noodles.
This recipe serves 4 (serving size: about 1 cup stroganoff and 1/2 cup noodles).
Calories 404 (22% from Fat); Fat 10.1g (Sat 4.6g,mono 0.0g,poly 0.0g); Protein 35.8g; Cholesterol 113mg; Calcium 123mg; Sodium 946mg; Fiber 2.9g; Iron 5.5mg; Carbohydrate 43.2g
posted by CrissyBear - 12/05/06 (CLC comp p 3393)
1 pound top round steak -- trimmed
1 cup chopped onion
2 tablespoons chopped fresh parsley
2 tablespoons Dijon mustard
3/4 teaspoon salt
1/2 teaspoon dried dill
1/2 teaspoon black pepper
1 package sliced mushrooms (about 2 cups) -- (8-ounce)
3 garlic cloves -- minced
1/3 cup all-purpose flour
1 cup beef broth
1 container low-fat sour cream -- (8-ounce)
2 cups hot cooked medium egg noodles (about 4 ounces uncooked)
Cut steak diagonally across grain into 1/4-inch-thick slices. Place steak and next 8 ingredients (though garlic) in a 3-quart electric slow cooker; stir well.
Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a small bowl; gradually add broth, stirring with a whisk until blended. Add broth mixture to slow cooker; stir well. Cover with lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 7 to 8 hours or until steak is tender. Turn slow cooker off; remove lid. Let stroganoff stand 10 minutes. Stir in sour cream. Serve stroganoff over noodles.
This recipe serves 4 (serving size: about 1 cup stroganoff and 1/2 cup noodles).
Calories 404 (22% from Fat); Fat 10.1g (Sat 4.6g,mono 0.0g,poly 0.0g); Protein 35.8g; Cholesterol 113mg; Calcium 123mg; Sodium 946mg; Fiber 2.9g; Iron 5.5mg; Carbohydrate 43.2g
Pizza Pasta
Servings: 10
Calories 254.3 | Fat: 8.4 g | Carbs: 24.5g | Fiber 1.9 g | Protein 19.7g
Recipe Diaries Recipe
1 lb ground lean turkey sausage
1 medium onion , chopped
1 clove garlic , minced
1 teaspoon italian seasoning
2 teaspoons olive oil
1 (26 ounce) jars spaghetti sauce
8 ounces rotini pasta , cooked and drained
2 cups shredded reduced fat mozzarella cheese (20 oz)
32 slices of turkey pepperoni
Directions:
1. Brown ground beef, onion, garlic and seasoning in oil.
2 .Drain.
3. Stir in pasta, spaghetti sauce and 3 cups cheese.
4. Place mixture in 2 greased 9x13x2 inch baking pans or 4 square pans.
5. Sprinkle with remaining mozzarella.
6. Top with pepperoni.
7. Cover and freeze up to 3 months.
8. To cook now: Bake uncovered at 350 degrees for 25-30 minutes, until heated through.
9. To bake frozen casserole: Thaw in refrigerator overnight and bake at 350 for 35-40 minutes, till hot.
Calories 254.3 | Fat: 8.4 g | Carbs: 24.5g | Fiber 1.9 g | Protein 19.7g
Recipe Diaries Recipe
1 lb ground lean turkey sausage
1 medium onion , chopped
1 clove garlic , minced
1 teaspoon italian seasoning
2 teaspoons olive oil
1 (26 ounce) jars spaghetti sauce
8 ounces rotini pasta , cooked and drained
2 cups shredded reduced fat mozzarella cheese (20 oz)
32 slices of turkey pepperoni
Directions:
1. Brown ground beef, onion, garlic and seasoning in oil.
2 .Drain.
3. Stir in pasta, spaghetti sauce and 3 cups cheese.
4. Place mixture in 2 greased 9x13x2 inch baking pans or 4 square pans.
5. Sprinkle with remaining mozzarella.
6. Top with pepperoni.
7. Cover and freeze up to 3 months.
8. To cook now: Bake uncovered at 350 degrees for 25-30 minutes, until heated through.
9. To bake frozen casserole: Thaw in refrigerator overnight and bake at 350 for 35-40 minutes, till hot.
Ground Chicken over Brown Rice
Ground Chicken over Brown Rice
Campbell's Cream of Mushroom 98%fat free, 25%less sodium, 10 oz
Perdue Ground Chicken, 16 oz
Swanson chicken Broth 100% fat free, 33% less sodium, 14 oz
Mushrooms, fresh, 1 cup, pieces or slices
Celery, raw, .5 cup, diced
Onions, raw, .5 cup, chopped
Fat free half and half, 1 cup
Peas, frozen, 1 cup
Garlic, 3 cloves
Brown Rice, 3 cup prepared (1 cup uncooked rice)
makes 8 servings easy Crock pot reciipe
Brown chicken, mushrooms, onion, celery, & pressed gralic
put cream of mushroom, broth, in crock pot, and add browned chicken mixture cook on high 3 hours.
1 hour before serving cook cook rice, ( unless you are using min. rice) add cream to crock pot .
30 mins. before serving add peas to crock pot.
Servings Per Recipe: 8
Amount Per Serving
Calories: 225.9
Total Fat: 7.3 g
Cholesterol: 65.6 mg
Sodium: 435.5 mg
Total Carbs: 26.0 g
Dietary Fiber: 2.0 g
Protein: 14.1 g
Campbell's Cream of Mushroom 98%fat free, 25%less sodium, 10 oz
Perdue Ground Chicken, 16 oz
Swanson chicken Broth 100% fat free, 33% less sodium, 14 oz
Mushrooms, fresh, 1 cup, pieces or slices
Celery, raw, .5 cup, diced
Onions, raw, .5 cup, chopped
Fat free half and half, 1 cup
Peas, frozen, 1 cup
Garlic, 3 cloves
Brown Rice, 3 cup prepared (1 cup uncooked rice)
makes 8 servings easy Crock pot reciipe
Brown chicken, mushrooms, onion, celery, & pressed gralic
put cream of mushroom, broth, in crock pot, and add browned chicken mixture cook on high 3 hours.
1 hour before serving cook cook rice, ( unless you are using min. rice) add cream to crock pot .
30 mins. before serving add peas to crock pot.
Servings Per Recipe: 8
Amount Per Serving
Calories: 225.9
Total Fat: 7.3 g
Cholesterol: 65.6 mg
Sodium: 435.5 mg
Total Carbs: 26.0 g
Dietary Fiber: 2.0 g
Protein: 14.1 g
Broccoli, Cheese, and Rice Casserole
Broccoli, Cheese, and Rice Casserole
YIELD: 8 servings (serving size: 1/2 cup)
Ingredients
1 cup uncooked instant rice
1/2 cup chopped onion
1/4 cup fat-free milk
4 ounces light processed cheese, cubed (such as Velveeta Light)
2 tablespoons butter or stick margarine, softened
2 (10-ounce) packages frozen chopped broccoli, thawed and drained
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted
Preparation
Preheat oven to 350°.
Combine all ingredients in a large bowl, and spoon into a 2-quart casserole. Bake at 350° for 45 minutes.
Calories: 137 Calories from fat: 29% Fat: 4.4g Saturated fat: 1.7g Monounsaturated fat: 1.4g Polyunsaturated fat: 0.9g Protein: 6.6g Carbohydrate: 19.2g Fiber: 2.2g Cholesterol: 8mg Iron: 1.1mg
Sodium: 410mg Calcium: 160mg
YIELD: 8 servings (serving size: 1/2 cup)
Ingredients
1 cup uncooked instant rice
1/2 cup chopped onion
1/4 cup fat-free milk
4 ounces light processed cheese, cubed (such as Velveeta Light)
2 tablespoons butter or stick margarine, softened
2 (10-ounce) packages frozen chopped broccoli, thawed and drained
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted
Preparation
Preheat oven to 350°.
Combine all ingredients in a large bowl, and spoon into a 2-quart casserole. Bake at 350° for 45 minutes.
Calories: 137 Calories from fat: 29% Fat: 4.4g Saturated fat: 1.7g Monounsaturated fat: 1.4g Polyunsaturated fat: 0.9g Protein: 6.6g Carbohydrate: 19.2g Fiber: 2.2g Cholesterol: 8mg Iron: 1.1mg
Sodium: 410mg Calcium: 160mg
Baked Brown Rice
Baked Brown Rice
Recipe courtesy Alton Brown, 2005
4 servings
Ingredients
1 1/2 cups brown rice, medium or short grain
2 1/2 cups water
1 tablespoon unsalted butter
1 teaspoon kosher salt
Directions
Preheat the oven to 375 degrees F.
Place the rice into an 8-inch square glass baking dish.
Bring the water, butter, and salt just to a boil in a kettle or covered saucepan. Once the water boils, pour it over the rice, stir to combine, and cover the dish tightly with heavy-duty aluminum foil. Bake on the middle rack of the oven for 1 hour.
After 1 hour, remove cover and fluff the rice with a fork. Serve immediately.
Recipe courtesy Alton Brown, 2005
4 servings
Ingredients
1 1/2 cups brown rice, medium or short grain
2 1/2 cups water
1 tablespoon unsalted butter
1 teaspoon kosher salt
Directions
Preheat the oven to 375 degrees F.
Place the rice into an 8-inch square glass baking dish.
Bring the water, butter, and salt just to a boil in a kettle or covered saucepan. Once the water boils, pour it over the rice, stir to combine, and cover the dish tightly with heavy-duty aluminum foil. Bake on the middle rack of the oven for 1 hour.
After 1 hour, remove cover and fluff the rice with a fork. Serve immediately.
Mushroom & Wild Rice Frittata
Mushroom & Wild Rice Frittata
from Eatingwell
6 servings
Ingredients
Wild Rice
•2 cups water
•1/2 cup wild rice (see Note), rinsed
•1/8 teaspoon salt
Frittata
•5 large eggs
•2 large egg whites
•2 tablespoons chopped fresh parsley
•1/2 teaspoon salt, divided
•1/2 teaspoon freshly ground pepper, divided
•1/4 teaspoon ground nutmeg
•2 teaspoons extra-virgin olive oil
•1 cup chopped red onion
•1 tablespoon minced fresh rosemary or 1 teaspoon dried
•1 pound mixed mushrooms (cremini, white button, shiitake), sliced
•1/2 cup finely shredded Parmesan cheese
•4 thin slices prosciutto (about 2 ounces), chopped
Preparation
1.To prepare wild rice: Combine water, rice and salt in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer and cook until the rice is tender with a slight bite, 40 to 50 minutes. Drain; you’ll have about 1 1/2 cups cooked rice.
2.To prepare frittata: About 30 minutes after you start cooking the rice, beat eggs and egg whites in a large bowl with parsley, 1/4 teaspoon salt, 1/4 teaspoon pepper and nutmeg.
3.Position rack in upper third of oven; preheat broiler.
4.Heat oil in a 10-inch ovenproof skillet, preferably cast-iron, over medium heat. Add onion and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until softened, about 3 minutes. Stir in rosemary, then add mushrooms and cook, stirring frequently, until they release their liquid and the pan is dry, 6 to 8 minutes. Reduce heat to medium-low; stir in the rice.
5.Pour the reserved egg mixture evenly over the rice and vegetables. Partially cover and cook until set around the edges, about 5 minutes. Sprinkle with Parmesan and prosciutto. Place the pan under broiler and broil until the eggs are set and the top is nicely browned, about 2 minutes. Let stand for 5 minutes before serving.
Nutrition
Per serving : 210 Calories; 9 g Fat; 3 g Sat; 3 g Mono; 190 mg Cholesterol; 18 g Carbohydrates; 17 g Protein; 2 g Fiber; 681 mg Sodium; 424 mg Potassium
Tips & Notes
•Make Ahead Tip: Prepare the rice (Step 1), cool and store airtight in the refrigerator for up to 3 days.
•Ingredient note: Regular wild rice takes 40 to 50 minutes to cook. To save time, look for quick-cooking varieties, which can be on the table in less than 30 minutes, or instant wild rice, which is done in 10 minutes or less.
from Eatingwell
6 servings
Ingredients
Wild Rice
•2 cups water
•1/2 cup wild rice (see Note), rinsed
•1/8 teaspoon salt
Frittata
•5 large eggs
•2 large egg whites
•2 tablespoons chopped fresh parsley
•1/2 teaspoon salt, divided
•1/2 teaspoon freshly ground pepper, divided
•1/4 teaspoon ground nutmeg
•2 teaspoons extra-virgin olive oil
•1 cup chopped red onion
•1 tablespoon minced fresh rosemary or 1 teaspoon dried
•1 pound mixed mushrooms (cremini, white button, shiitake), sliced
•1/2 cup finely shredded Parmesan cheese
•4 thin slices prosciutto (about 2 ounces), chopped
Preparation
1.To prepare wild rice: Combine water, rice and salt in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer and cook until the rice is tender with a slight bite, 40 to 50 minutes. Drain; you’ll have about 1 1/2 cups cooked rice.
2.To prepare frittata: About 30 minutes after you start cooking the rice, beat eggs and egg whites in a large bowl with parsley, 1/4 teaspoon salt, 1/4 teaspoon pepper and nutmeg.
3.Position rack in upper third of oven; preheat broiler.
4.Heat oil in a 10-inch ovenproof skillet, preferably cast-iron, over medium heat. Add onion and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until softened, about 3 minutes. Stir in rosemary, then add mushrooms and cook, stirring frequently, until they release their liquid and the pan is dry, 6 to 8 minutes. Reduce heat to medium-low; stir in the rice.
5.Pour the reserved egg mixture evenly over the rice and vegetables. Partially cover and cook until set around the edges, about 5 minutes. Sprinkle with Parmesan and prosciutto. Place the pan under broiler and broil until the eggs are set and the top is nicely browned, about 2 minutes. Let stand for 5 minutes before serving.
Nutrition
Per serving : 210 Calories; 9 g Fat; 3 g Sat; 3 g Mono; 190 mg Cholesterol; 18 g Carbohydrates; 17 g Protein; 2 g Fiber; 681 mg Sodium; 424 mg Potassium
Tips & Notes
•Make Ahead Tip: Prepare the rice (Step 1), cool and store airtight in the refrigerator for up to 3 days.
•Ingredient note: Regular wild rice takes 40 to 50 minutes to cook. To save time, look for quick-cooking varieties, which can be on the table in less than 30 minutes, or instant wild rice, which is done in 10 minutes or less.
Parmesan Chicken and Rice
Parmesan Chicken and Rice
Rice and broth are added to sautéed chicken, onion, garlic, and mushrooms for a simple entrée that requires only one pan.
YIELD: 4 servings (serving size: about 1 cup)
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
1 teaspoon bottled minced garlic
1/2 teaspoon dried thyme
1 (8-ounce) package presliced mushrooms
3/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
1/2 cup dry white wine
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup uncooked instant rice
1 cup fat-free, less-sodium chicken broth
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/4 cup chopped fresh parsley
Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add the onion, garlic, thyme, and mushrooms; sauté 5 minutes or until onion is tender. Add chicken; sauté 4 minutes or until the chicken is lightly browned. Add wine, salt, and pepper; cook 3 minutes or until liquid almost evaporates.
Stir in rice and broth. Bring to a boil; cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Stir in cheese and parsley.
Calories: 395 Calories from fat: 18% Fat: 8g Saturated fat: 2.8g Monounsaturated fat: 3.7g Polyunsaturated fat: 0.8g Protein: 29.9g Carbohydrate: 44.4g Fiber: 2g Cholesterol: 57mg Iron: 4.1mg Sodium: 656mg Calcium: 171mg
Rice and broth are added to sautéed chicken, onion, garlic, and mushrooms for a simple entrée that requires only one pan.
YIELD: 4 servings (serving size: about 1 cup)
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
1 teaspoon bottled minced garlic
1/2 teaspoon dried thyme
1 (8-ounce) package presliced mushrooms
3/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
1/2 cup dry white wine
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup uncooked instant rice
1 cup fat-free, less-sodium chicken broth
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/4 cup chopped fresh parsley
Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add the onion, garlic, thyme, and mushrooms; sauté 5 minutes or until onion is tender. Add chicken; sauté 4 minutes or until the chicken is lightly browned. Add wine, salt, and pepper; cook 3 minutes or until liquid almost evaporates.
Stir in rice and broth. Bring to a boil; cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Stir in cheese and parsley.
Calories: 395 Calories from fat: 18% Fat: 8g Saturated fat: 2.8g Monounsaturated fat: 3.7g Polyunsaturated fat: 0.8g Protein: 29.9g Carbohydrate: 44.4g Fiber: 2g Cholesterol: 57mg Iron: 4.1mg Sodium: 656mg Calcium: 171mg
Seafood Risotto
Seafood Risotto
Risotto must be served immediately so you can best savor its rich creaminess. With this version, there's just enough for two healthful portions. Complete the meal with a salad, bread, and crisp white wine.
Yield: 2 servings (serving size: about 1 1/4 cups)
Ingredients
2 cups fat-free, less-sodium chicken broth
1 (8-ounce) bottle clam juice
2 teaspoons butter
1/4 cup chopped shallots
1/2 cup uncooked Arborio rice
1/8 teaspoon saffron threads, crushed
1 tablespoon fresh lemon juice
1/2 cup grape tomatoes, halved
4 ounces medium shrimp, peeled and deveined
4 ounces bay scallops
2 tablespoons whipping cream
Chopped fresh parsley (optional)
Preparation
1. Bring broth and clam juice to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
2. Melt butter in a large saucepan over medium heat. Add shallots to pan; cook 2 minutes or until tender, stirring frequently. Add rice and saffron to pan; cook 30 seconds, stirring constantly. Add lemon juice to pan; cook 15 seconds, stirring constantly. Stir in 1/2 cup hot broth mixture; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).
3. Stir in tomatoes; cook for 1 minute. Stir in shrimp and scallops; cook for 4 minutes or until shrimp and scallops are done, stirring occasionally. Remove from heat; stir in cream. Sprinkle with parsley, if desired.
Nutritional Information
Calories: 400 (23% from fat) Fat: 10.1g (sat 4.9g,mono 2.6g,poly 1.1g) Protein: 30.2g Carbohydrate: 49.1g Fiber: 2.6g Cholesterol: 118mg Iron: 2.8mg Sodium: 520mg Calcium: 89mg
Risotto must be served immediately so you can best savor its rich creaminess. With this version, there's just enough for two healthful portions. Complete the meal with a salad, bread, and crisp white wine.
Yield: 2 servings (serving size: about 1 1/4 cups)
Ingredients
2 cups fat-free, less-sodium chicken broth
1 (8-ounce) bottle clam juice
2 teaspoons butter
1/4 cup chopped shallots
1/2 cup uncooked Arborio rice
1/8 teaspoon saffron threads, crushed
1 tablespoon fresh lemon juice
1/2 cup grape tomatoes, halved
4 ounces medium shrimp, peeled and deveined
4 ounces bay scallops
2 tablespoons whipping cream
Chopped fresh parsley (optional)
Preparation
1. Bring broth and clam juice to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
2. Melt butter in a large saucepan over medium heat. Add shallots to pan; cook 2 minutes or until tender, stirring frequently. Add rice and saffron to pan; cook 30 seconds, stirring constantly. Add lemon juice to pan; cook 15 seconds, stirring constantly. Stir in 1/2 cup hot broth mixture; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).
3. Stir in tomatoes; cook for 1 minute. Stir in shrimp and scallops; cook for 4 minutes or until shrimp and scallops are done, stirring occasionally. Remove from heat; stir in cream. Sprinkle with parsley, if desired.
Nutritional Information
Calories: 400 (23% from fat) Fat: 10.1g (sat 4.9g,mono 2.6g,poly 1.1g) Protein: 30.2g Carbohydrate: 49.1g Fiber: 2.6g Cholesterol: 118mg Iron: 2.8mg Sodium: 520mg Calcium: 89mg
Simple Chicken Stir Fry
Simple Chicken Stir Fry
Week 12
1 lb skinless boneless chicken breasts:cut into strips
4 cups frozen stir-fry vegetables(without sauce)
1/2 c chicken broth
1/4 c light teriyaki sauce
Salt and pepper to taste
1. Spray large nonstick skillet with non stick spary; heat. Add chicken;cook over medium heat, stirring constantly, until browned.
2. Add vegetables; stir-fry until barely tender, 2-3 minutes
3. Add broth, teriyaki sauce, salt and pepper; stir-fry until chicken is cooked through and vegetables are tender crisp, about 3 minutes longer.
Makes 4 servings
179 Calories
3g fat
3g fiber
Week 12
1 lb skinless boneless chicken breasts:cut into strips
4 cups frozen stir-fry vegetables(without sauce)
1/2 c chicken broth
1/4 c light teriyaki sauce
Salt and pepper to taste
1. Spray large nonstick skillet with non stick spary; heat. Add chicken;cook over medium heat, stirring constantly, until browned.
2. Add vegetables; stir-fry until barely tender, 2-3 minutes
3. Add broth, teriyaki sauce, salt and pepper; stir-fry until chicken is cooked through and vegetables are tender crisp, about 3 minutes longer.
Makes 4 servings
179 Calories
3g fat
3g fiber
Lighter Baked Macaroni and Cheese
Lighter Baked Macaroni and Cheese
Gina’s Recipes
If you want to make this a quick stove top mac and cheese, you can serve it without the breadcrumbs and grated cheese. Points remain the same. Next time I make this I'll play around with using other vegetables like mushrooms or broccoli, and possibly try it with a variety of reduced fat cheeses.
Servings: 8 • Serving Size: 1 cup • Calories: 296.67 • Fat: 9.7 g • Protein: 15.8 g • Carb: 34.5 g • Fiber: 5.3 g
12 oz high fiber elbows like Ronzoni Smart Taste
1 tbsp butter
1 tbsp light butter
1/4 cup flour
1/4 cup minced onion
2 cups skim milk
1 cup fat free chicken broth
8 oz Sargento 2% reduced fat mild cheddar
salt and pepper
4 cups baby spinach
1/8 cup grated parmesan
1/4 cup seasoned whole wheat bread crumbs
Pam butter flavored spray
Cook pasta in salted water according to package directions. Spray a baking dish with buttered flavor Pam. Preheat oven to 375°.
In a large, heavy skillet, melt butter. Add flour and cook over low heat stirring with a whisk. Add onion and cook another 2 minutes. Add milk and chicken broth and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick. Season with salt and pepper.
Once it becomes thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and baby spinach. Pour into baking dish. Top with grated cheese and breadcrumbs. Spray a little more buttered flavor Pam on top.
Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden
Gina’s Recipes
If you want to make this a quick stove top mac and cheese, you can serve it without the breadcrumbs and grated cheese. Points remain the same. Next time I make this I'll play around with using other vegetables like mushrooms or broccoli, and possibly try it with a variety of reduced fat cheeses.
Servings: 8 • Serving Size: 1 cup • Calories: 296.67 • Fat: 9.7 g • Protein: 15.8 g • Carb: 34.5 g • Fiber: 5.3 g
12 oz high fiber elbows like Ronzoni Smart Taste
1 tbsp butter
1 tbsp light butter
1/4 cup flour
1/4 cup minced onion
2 cups skim milk
1 cup fat free chicken broth
8 oz Sargento 2% reduced fat mild cheddar
salt and pepper
4 cups baby spinach
1/8 cup grated parmesan
1/4 cup seasoned whole wheat bread crumbs
Pam butter flavored spray
Cook pasta in salted water according to package directions. Spray a baking dish with buttered flavor Pam. Preheat oven to 375°.
In a large, heavy skillet, melt butter. Add flour and cook over low heat stirring with a whisk. Add onion and cook another 2 minutes. Add milk and chicken broth and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick. Season with salt and pepper.
Once it becomes thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and baby spinach. Pour into baking dish. Top with grated cheese and breadcrumbs. Spray a little more buttered flavor Pam on top.
Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden
Mini Mac And Cheese Bites
Mini Mac And Cheese Bites
1/2 pound elbow macaroni
1 1/2 tablespoon unsalted butter, plus more for brushing
1/4 cup freshly grated parmigiano-reggiano cheese
2 tablespoons all-purpose flour
3/4 cup milk
2 tablespoons good mayo
4 ounces Cheddar cheese, shredded
4 ounces deli-sliced American cheese, chopped
1 large egg yolk
1/4 teaspoon smoked Spanish paprika
PREPARATION:
Preheat the oven to 425 degrees F.
In a large saucepan of boiling salted water, cook the macaroni until al dente, about 5 minutes. Drain, shaking off the excess water.
Brush four 12-cup, nonstick mini muffin tins with butter. Sprinkle with 2 tablespoons of the Parmigianino; tap out the excess.
In a large saucepan, melt the 1 1/2 tablespoons of butter. Whisk in the flour over moderate heat for 2 minutes. Whisk in the milk and cook, whisking, until boiling, about 5 minutes. Add the cheddar and American cheeses and whisk until melted. Off the heat, whisk in the egg yolk, mayo and paprika. Fold in the macaroni.
Spoon slightly rounded tablespoons of the macaroni into the prepared muffin cups, packing them gently. Sprinkle the remaining 2 tablespoons of Parmigianino on top.
Bake the mini macs in the upper and middle thirds of the oven for about 10 minutes, until golden and sizzling. Let cool for 5 minutes. Using a small spoon, carefully loosen the mini macs, transfer to a platter and serve.
NUTRITION:
50 calories, 3 grams fat, 4 grams carbohydrates, 2 grams protein per serving.
1/2 pound elbow macaroni
1 1/2 tablespoon unsalted butter, plus more for brushing
1/4 cup freshly grated parmigiano-reggiano cheese
2 tablespoons all-purpose flour
3/4 cup milk
2 tablespoons good mayo
4 ounces Cheddar cheese, shredded
4 ounces deli-sliced American cheese, chopped
1 large egg yolk
1/4 teaspoon smoked Spanish paprika
PREPARATION:
Preheat the oven to 425 degrees F.
In a large saucepan of boiling salted water, cook the macaroni until al dente, about 5 minutes. Drain, shaking off the excess water.
Brush four 12-cup, nonstick mini muffin tins with butter. Sprinkle with 2 tablespoons of the Parmigianino; tap out the excess.
In a large saucepan, melt the 1 1/2 tablespoons of butter. Whisk in the flour over moderate heat for 2 minutes. Whisk in the milk and cook, whisking, until boiling, about 5 minutes. Add the cheddar and American cheeses and whisk until melted. Off the heat, whisk in the egg yolk, mayo and paprika. Fold in the macaroni.
Spoon slightly rounded tablespoons of the macaroni into the prepared muffin cups, packing them gently. Sprinkle the remaining 2 tablespoons of Parmigianino on top.
Bake the mini macs in the upper and middle thirds of the oven for about 10 minutes, until golden and sizzling. Let cool for 5 minutes. Using a small spoon, carefully loosen the mini macs, transfer to a platter and serve.
NUTRITION:
50 calories, 3 grams fat, 4 grams carbohydrates, 2 grams protein per serving.
Crockpot Mac N Cheese
Crockpot Mac N Cheese
8 oz. cooked elbow macaroni
2 large eggs
1/2 stick margarine, melted
1 tsp. salt
1 1/2 cups skim milk
1 lg. can evaporated milk
pepper to taste
4 Cups of shredded cheddar cheese
Directions
Cook macaroni until soft Drain
Add all ingredients into crockpot, reserving one cup cheddar cheese to put on top. Cook on low for three hours.
Servings Per Recipe: 12
Amount Per Serving
Calories: 265.3
Total Fat: 14.5 g
Cholesterol: 71.6 mg
Sodium: 594.4 mg
Total Carbs: 18.9 g
Dietary Fiber: 0.7 g
Protein: 15.9 g
8 oz. cooked elbow macaroni
2 large eggs
1/2 stick margarine, melted
1 tsp. salt
1 1/2 cups skim milk
1 lg. can evaporated milk
pepper to taste
4 Cups of shredded cheddar cheese
Directions
Cook macaroni until soft Drain
Add all ingredients into crockpot, reserving one cup cheddar cheese to put on top. Cook on low for three hours.
Servings Per Recipe: 12
Amount Per Serving
Calories: 265.3
Total Fat: 14.5 g
Cholesterol: 71.6 mg
Sodium: 594.4 mg
Total Carbs: 18.9 g
Dietary Fiber: 0.7 g
Protein: 15.9 g
Three-Cheese Macaroni and Cheese
Three-Cheese Macaroni and Cheese
Bake the macaroni in an 8-inch square baking dish for 35 minutes.
Yield: 6 servings (serving size: about 1 ramekin)
1 teaspoon olive oil
1 cup finely chopped onion (about 1 medium)
2 tablespoons all-purpose flour
1 garlic clove, minced
1 1/2 cups 1% low-fat milk
1 bay leaf
1/2 cup (2 ounces) crumbled Gorgonzola cheese
3/4 cup (3 ounces) grated Parmigiano-Reggiano cheese, divided
1/4 teaspoon salt
2 cups uncooked elbow macaroni (about 8 ounces)
Cooking spray
2/3 cup (about 2 1/2 ounces) shredded part-skim mozzarella cheese
2/3 cup panko (Japanese breadcrumbs)
1/8 teaspoon freshly ground black pepper
1. Heat oil in a medium saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Add flour and garlic; cook 1 minute, stirring constantly. Stir in milk and bay leaf; bring to a boil. Cook 2 minutes or until thick, stirring constantly with a whisk. Add Gorgonzola, 1/2 cup Parmigiano-Reggiano, and salt; stir until cheeses melt. Discard bay leaf.
2. Preheat oven to 375°.
3. Cook pasta in boiling water 5 minutes or until almost tender, omitting salt and fat; drain well. Add pasta to cheese mixture, stirring well. Place about 1/2 cup pasta mixture into each of 6 (1-cup) ramekins coated with cooking spray. Sprinkle evenly with mozzarella. Top evenly with remaining pasta mixture. Combine remaining 1/4 cup Parmigiano-Reggiano and panko; sprinkle evenly over pasta mixture. Spray lightly with cooking spray; sprinkle with black pepper. Bake at 375° for 25 minutes or until heated.
CALORIES 321 (28% from fat); FAT 9.9g (sat 5.6g,mono 2.3g,poly 0.9g); IRON 1.5mg; CHOLESTEROL 26mg; CALCIUM 332mg; CARBOHYDRATE 40.8g; SODIUM 487mg; PROTEIN 17.4g; FIBER 2.4g
Bake the macaroni in an 8-inch square baking dish for 35 minutes.
Yield: 6 servings (serving size: about 1 ramekin)
1 teaspoon olive oil
1 cup finely chopped onion (about 1 medium)
2 tablespoons all-purpose flour
1 garlic clove, minced
1 1/2 cups 1% low-fat milk
1 bay leaf
1/2 cup (2 ounces) crumbled Gorgonzola cheese
3/4 cup (3 ounces) grated Parmigiano-Reggiano cheese, divided
1/4 teaspoon salt
2 cups uncooked elbow macaroni (about 8 ounces)
Cooking spray
2/3 cup (about 2 1/2 ounces) shredded part-skim mozzarella cheese
2/3 cup panko (Japanese breadcrumbs)
1/8 teaspoon freshly ground black pepper
1. Heat oil in a medium saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Add flour and garlic; cook 1 minute, stirring constantly. Stir in milk and bay leaf; bring to a boil. Cook 2 minutes or until thick, stirring constantly with a whisk. Add Gorgonzola, 1/2 cup Parmigiano-Reggiano, and salt; stir until cheeses melt. Discard bay leaf.
2. Preheat oven to 375°.
3. Cook pasta in boiling water 5 minutes or until almost tender, omitting salt and fat; drain well. Add pasta to cheese mixture, stirring well. Place about 1/2 cup pasta mixture into each of 6 (1-cup) ramekins coated with cooking spray. Sprinkle evenly with mozzarella. Top evenly with remaining pasta mixture. Combine remaining 1/4 cup Parmigiano-Reggiano and panko; sprinkle evenly over pasta mixture. Spray lightly with cooking spray; sprinkle with black pepper. Bake at 375° for 25 minutes or until heated.
CALORIES 321 (28% from fat); FAT 9.9g (sat 5.6g,mono 2.3g,poly 0.9g); IRON 1.5mg; CHOLESTEROL 26mg; CALCIUM 332mg; CARBOHYDRATE 40.8g; SODIUM 487mg; PROTEIN 17.4g; FIBER 2.4g
Taco Soup
Someone posted this Taco Soup recipe on one of the boards and I love it:
1 cup(s) (chopped) uncooked onion(s)
1 tsp reduced-sodium taco seasoning
15 oz canned black beans
15 oz Cannellini (white kidney) Beans
2 cup(s) fat-free chicken broth
2 cup(s) frozen corn kernels
15 oz low-fat or fat-free canned refried black beans
32 oz Crushed tomatoes with onion & garlic
Saute` onions. Add all other ingredients. Simmer 1 hour.
1 cup(s) (chopped) uncooked onion(s)
1 tsp reduced-sodium taco seasoning
15 oz canned black beans
15 oz Cannellini (white kidney) Beans
2 cup(s) fat-free chicken broth
2 cup(s) frozen corn kernels
15 oz low-fat or fat-free canned refried black beans
32 oz Crushed tomatoes with onion & garlic
Saute` onions. Add all other ingredients. Simmer 1 hour.
Taco Soup
Taco Soup
1 lb. leanest ground beef (I use Yves Ground Round faux beef, actually)
1 large onion, chopped
15 oz. can kidney beans
15 oz. can chili beans
15 oz. can diced tomatoes
15 oz. can tomato sauce
4 oz. can diced green chiles
15 oz. can fat free refried beans
15 oz. can corn
1 1/2 cup of water
Taco seasoning mix (1 packet, or 1.25 oz.)
Hidden Valley Ranch Dressing Mix (1 packet, or 1 oz.)
Sauté the beef and onion together. Add the rest of the ingredients without draining the cans. Bring to a boil, turn down the heat, and simmer for about 15 minutes or so.
1 lb. leanest ground beef (I use Yves Ground Round faux beef, actually)
1 large onion, chopped
15 oz. can kidney beans
15 oz. can chili beans
15 oz. can diced tomatoes
15 oz. can tomato sauce
4 oz. can diced green chiles
15 oz. can fat free refried beans
15 oz. can corn
1 1/2 cup of water
Taco seasoning mix (1 packet, or 1.25 oz.)
Hidden Valley Ranch Dressing Mix (1 packet, or 1 oz.)
Sauté the beef and onion together. Add the rest of the ingredients without draining the cans. Bring to a boil, turn down the heat, and simmer for about 15 minutes or so.
Taco Soup
Taco Soup
1 1/4c serving
Recipe makes 16 servings
Ingredients
1/2 pound(s) cooked extra lean ground beef
30 oz canned yellow corn (=2 cans)
31 oz canned pinto beans (=2 cans)
28 oz canned diced tomatoes
3 Tbsp Taco seasoning
1 medium Vidalia onion(s)
15 oz fat-free beef broth
Brown meat w/onion in pot, dump rest of ingredients in, heat and eat! I brown the whole pound of ground beef w/onions, remove half and freeze for the next batch! Dinner in less than 5 minutes. Optional (add extra points): Serve with lowfat/ff shredded cheddar & light sour cream...yum!
1 1/4c serving
Recipe makes 16 servings
Ingredients
1/2 pound(s) cooked extra lean ground beef
30 oz canned yellow corn (=2 cans)
31 oz canned pinto beans (=2 cans)
28 oz canned diced tomatoes
3 Tbsp Taco seasoning
1 medium Vidalia onion(s)
15 oz fat-free beef broth
Brown meat w/onion in pot, dump rest of ingredients in, heat and eat! I brown the whole pound of ground beef w/onions, remove half and freeze for the next batch! Dinner in less than 5 minutes. Optional (add extra points): Serve with lowfat/ff shredded cheddar & light sour cream...yum!
Egg in a Cup with Laughing Cow Cheese
1/2 cup eggbeaters
1 laughing cow
microwave for about 1.5 minutes, stir and microwave for about 40 sec longer. Put this huge amount on a low carb tortilla with lowfat cheese slice, salsa and maybe one slice of already cooked bacon.
Migas Egg Mug:
add eggbeaters, laughing cow, salsa and a few crushed tortilla chips. Delish!
There a million egg mug recipes adding spinach, bell peppers, mushrooms, jimmy dean sausage crumbles, boca crumbles,etc. The key to egg mugs is the laughing cow. It makes the eggs so creamy. I had a regular egg the other day and hated it.
1 laughing cow
microwave for about 1.5 minutes, stir and microwave for about 40 sec longer. Put this huge amount on a low carb tortilla with lowfat cheese slice, salsa and maybe one slice of already cooked bacon.
Migas Egg Mug:
add eggbeaters, laughing cow, salsa and a few crushed tortilla chips. Delish!
There a million egg mug recipes adding spinach, bell peppers, mushrooms, jimmy dean sausage crumbles, boca crumbles,etc. The key to egg mugs is the laughing cow. It makes the eggs so creamy. I had a regular egg the other day and hated it.
Banana Baked Oatmeal
Banana Baked Oatmeal
Serves: 6
Ingredients:
2 cups uncooked rolled oatmeal or 6 grain cereal
¼ - ½ cup Splenda, I use about 1/3
1 ½ tsp baking powder
½ tsp salt
½ - 1 tbsp ground cinnamon, to taste
1 cup fat free milk
½ cup egg substitute
½ cup unsweetened applesauce
1 tsp vanilla extract
2 mashed ripe bananas
Instructions:
Combine wet ingredients and add dry ingredients. Let sit in mixing bowl while you heat oven to 350. If you bake it immediately, it’s a little crunchier and doesn’t rise as much.
Once oven reaches full temp, bake in sprayed 8”– 9” square pan for 45 minutes or until toothpick comes out clean.
Cool, and then cut into 6 servings. Put in baggies and refrigerate or freeze some of them - thaw and microwave for 30-45 seconds depending on your microwave - tastes like homemade banana bread. You can also crumble it up and add your favorite oatmeal toppings, sans sugar.
Serves: 6
Ingredients:
2 cups uncooked rolled oatmeal or 6 grain cereal
¼ - ½ cup Splenda, I use about 1/3
1 ½ tsp baking powder
½ tsp salt
½ - 1 tbsp ground cinnamon, to taste
1 cup fat free milk
½ cup egg substitute
½ cup unsweetened applesauce
1 tsp vanilla extract
2 mashed ripe bananas
Instructions:
Combine wet ingredients and add dry ingredients. Let sit in mixing bowl while you heat oven to 350. If you bake it immediately, it’s a little crunchier and doesn’t rise as much.
Once oven reaches full temp, bake in sprayed 8”– 9” square pan for 45 minutes or until toothpick comes out clean.
Cool, and then cut into 6 servings. Put in baggies and refrigerate or freeze some of them - thaw and microwave for 30-45 seconds depending on your microwave - tastes like homemade banana bread. You can also crumble it up and add your favorite oatmeal toppings, sans sugar.
Pork Lo Mein
Pork Lo Mein
8 oz uncooked lean pork tenderloin, cut in 1/4-inch-wide strips
3 Tbsp low-sodium soy sauce, divided
1 Tbsp minced garlic
2 Tbsp ginger root, fresh, minced
8 oz uncooked linguini
1/8 tsp table salt, or to taste (for cooking pasta)
1/2 cup(s) uncooked carrot(s), thinly sliced
1 tsp canola oil
4 oz button mushrooms, or shiitake mushroom caps, sliced
1/2 cup(s) reduced-sodium chicken broth
1 tsp toasted sesame oil
1/3 cup(s) uncooked scallion(s), sliced
Instructions
In a medium bowl, toss pork with 2 tablespoons of soy sauce, garlic and ginger; let stand 20 minutes.
Meanwhile, cook linguini in a large pot of lightly salted water according to package direction; add carrots to pot 5 minutes before linguini will be done. Drain; set aside.
Heat canola oil in a large nonstick skillet over medium-high heat; add mushrooms and pork. Increase heat to high; stir-fry until mushrooms release their liquid and become lightly browned, and pork is cooked through, about 6 minutes.
Add drained linguini and carrots, broth, remaining tablespoon of soy sauce and sesame oil to skillet; toss over low heat until combined. Remove from heat and stir in scallions; serve immediately. Yields about 1 1/4 cups per serving.
8 oz uncooked lean pork tenderloin, cut in 1/4-inch-wide strips
3 Tbsp low-sodium soy sauce, divided
1 Tbsp minced garlic
2 Tbsp ginger root, fresh, minced
8 oz uncooked linguini
1/8 tsp table salt, or to taste (for cooking pasta)
1/2 cup(s) uncooked carrot(s), thinly sliced
1 tsp canola oil
4 oz button mushrooms, or shiitake mushroom caps, sliced
1/2 cup(s) reduced-sodium chicken broth
1 tsp toasted sesame oil
1/3 cup(s) uncooked scallion(s), sliced
Instructions
In a medium bowl, toss pork with 2 tablespoons of soy sauce, garlic and ginger; let stand 20 minutes.
Meanwhile, cook linguini in a large pot of lightly salted water according to package direction; add carrots to pot 5 minutes before linguini will be done. Drain; set aside.
Heat canola oil in a large nonstick skillet over medium-high heat; add mushrooms and pork. Increase heat to high; stir-fry until mushrooms release their liquid and become lightly browned, and pork is cooked through, about 6 minutes.
Add drained linguini and carrots, broth, remaining tablespoon of soy sauce and sesame oil to skillet; toss over low heat until combined. Remove from heat and stir in scallions; serve immediately. Yields about 1 1/4 cups per serving.
GENERAL TSO'S CHICKEN
GENERAL TSO'S CHICKEN
4 servings
Ingredients
3/4 cup canned chicken broth, reduced-sodium
2 Tbsp cornstarch
2 Tbsp sugar
2 Tbsp low-sodium soy sauce
1 Tbsp white wine vinegar
1/2 tsp ground ginger
2 tsp peanut oil
2 medium scallion(s), chopped
2 medium garlic clove(s), minced
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch pieces
2 cup cooked white rice, kept hot
Instructions
In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving
4 servings
Ingredients
3/4 cup canned chicken broth, reduced-sodium
2 Tbsp cornstarch
2 Tbsp sugar
2 Tbsp low-sodium soy sauce
1 Tbsp white wine vinegar
1/2 tsp ground ginger
2 tsp peanut oil
2 medium scallion(s), chopped
2 medium garlic clove(s), minced
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch pieces
2 cup cooked white rice, kept hot
Instructions
In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving
Banana Peanut Butter Oatmeal
Banana Peanut Butter Oatmeal
1/2 large ripe banana
1/4 cup skim milk
1/4 cup quick-cooking oats
1/2 tablespoon creamy peanut butter
1. Cut banana into chunks and put into a small blender jar with milk; blend until smooth.
2. Put the dry oatmeal in a microwave safe bowl.
3. Pour the banana mixture on top of oatmeal & stir to incorporate.
4. Microwave (uncovered) on high setting for 30 seconds.
5. Stir & microwave another 30 seconds.
6. Stir in peanut butter.
Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 206.4
Total Fat: 6.0 g
Cholesterol: 1.2 mg
Sodium: 69.9 mg
Total Carbs: 33.9 g
Dietary Fiber: 2.1 g
Protein: 7.3 g
1/2 large ripe banana
1/4 cup skim milk
1/4 cup quick-cooking oats
1/2 tablespoon creamy peanut butter
1. Cut banana into chunks and put into a small blender jar with milk; blend until smooth.
2. Put the dry oatmeal in a microwave safe bowl.
3. Pour the banana mixture on top of oatmeal & stir to incorporate.
4. Microwave (uncovered) on high setting for 30 seconds.
5. Stir & microwave another 30 seconds.
6. Stir in peanut butter.
Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 206.4
Total Fat: 6.0 g
Cholesterol: 1.2 mg
Sodium: 69.9 mg
Total Carbs: 33.9 g
Dietary Fiber: 2.1 g
Protein: 7.3 g
Chicken Parmesan Burgers
Chicken Parmesan Burgers
Serves 4
Ingredients
3/4 cup panko crumbs - plain
2 tsp dried basil, divided
1 cup home made marinara sauce
16 oz extra lean ground chicken breast
1/4 cups onion, finely chopped
1 tsp garlic salt
1/3 cup grated finely Parmesan cheese
2 Tbsp olive oil
Instructions
Blend panko, parmesan cheese and 1 teaspoon of dried basil (or more to taste) in shallow pie plate. Microwave onion to soften. Then mix with 4 tablespoons marinara, chicken, remaining basil, garlic salt and black pepper to taste. Mix until well combined. Drop 1/4 of the chicken mixture in a ball onto the panko crumb mixture and pat into a patty. Coat both sides of patty with crumbs. Heat large nonstick skillet over medium heat, coat the bottom with olive oil. Cook patties until bottoms are crusty, about 4 minutes. Turn patties over. Top with mozzarella cheese (add points plus for your choice of cheese) and cook another 3 minutes. Cover and cook until cheese is melted and patties are cooked through. Serve with hamburger style buns and top with leaf lettuce, fresh basil leaves and warm marinara. Adding points plus accordingly. Adapted from www.ouichefnetwork.com by Steve Dunn.
Serves 4
Ingredients
3/4 cup panko crumbs - plain
2 tsp dried basil, divided
1 cup home made marinara sauce
16 oz extra lean ground chicken breast
1/4 cups onion, finely chopped
1 tsp garlic salt
1/3 cup grated finely Parmesan cheese
2 Tbsp olive oil
Instructions
Blend panko, parmesan cheese and 1 teaspoon of dried basil (or more to taste) in shallow pie plate. Microwave onion to soften. Then mix with 4 tablespoons marinara, chicken, remaining basil, garlic salt and black pepper to taste. Mix until well combined. Drop 1/4 of the chicken mixture in a ball onto the panko crumb mixture and pat into a patty. Coat both sides of patty with crumbs. Heat large nonstick skillet over medium heat, coat the bottom with olive oil. Cook patties until bottoms are crusty, about 4 minutes. Turn patties over. Top with mozzarella cheese (add points plus for your choice of cheese) and cook another 3 minutes. Cover and cook until cheese is melted and patties are cooked through. Serve with hamburger style buns and top with leaf lettuce, fresh basil leaves and warm marinara. Adding points plus accordingly. Adapted from www.ouichefnetwork.com by Steve Dunn.
Parmesan Chicken with mushroom wine sauce
Parmesan Chicken with mushroom wine sauce
(2 servings) 262 calories each
1 tbsp flour
1 tbsp parmesan cheese
¼ tsp salt
½ lb chicken or veal – cut bite sized
1 tbsp olive or veg. oil
1 clove garlic
1 cup diced onions
1 cup sliced mushrooms
1/3 tsp basil
2 tbsp white wine – fill rest of 1 cup measuring cup with water
1 tbsp chopped fresh parsley (I don’t use)
In plastic bag, put chicken bites, add flour, cheese and 1/8 tsp salt and pepper.
In 10 in skillet, heat 1 ½ tsp oil over medium high heat. Add onions and garlic and saute until onions are softened. Addd mushrooms, basil and remaining 1/8 tsp salt and saute until mushrooms are tender. Transfer mixture to a plate and set aside.
In same skillet heat remaining 1 ½ tsp oil; add chicken and cook, turning until lightly browned. Stir in any reserved flour mixture. Gradually add wine and water and continuing to stir, bring mixture to a boil. Return mushroom mixture to pay and cook until heated through. Serve sprinkled with parsley.
(2 servings) 262 calories each
1 tbsp flour
1 tbsp parmesan cheese
¼ tsp salt
½ lb chicken or veal – cut bite sized
1 tbsp olive or veg. oil
1 clove garlic
1 cup diced onions
1 cup sliced mushrooms
1/3 tsp basil
2 tbsp white wine – fill rest of 1 cup measuring cup with water
1 tbsp chopped fresh parsley (I don’t use)
In plastic bag, put chicken bites, add flour, cheese and 1/8 tsp salt and pepper.
In 10 in skillet, heat 1 ½ tsp oil over medium high heat. Add onions and garlic and saute until onions are softened. Addd mushrooms, basil and remaining 1/8 tsp salt and saute until mushrooms are tender. Transfer mixture to a plate and set aside.
In same skillet heat remaining 1 ½ tsp oil; add chicken and cook, turning until lightly browned. Stir in any reserved flour mixture. Gradually add wine and water and continuing to stir, bring mixture to a boil. Return mushroom mixture to pay and cook until heated through. Serve sprinkled with parsley.
Chicken Cordon Blue
Chicken Cordon Blue
16 oz chicken breasts boneless skinless (4 - 4 oz breasts)
4 slices Kraft Swiss Cheese Singles fat free
12 slices Oscar Mayer Honey Ham,98%
1 packet Kraft Shake and Bake Chicken
1. gently pound chicken until thin with tenderizer
2. place three slices of ham on each chicken breast
3. place a cheese wedge at one end and roll up chicken around cheese
4. secure with toothpicks
5. place 1 package of Shake and Bake in a flat bowl
6. sprinkle or try rolling each breast with/in the 1 pkg. of shake and bake
7. place in a 9x13 baking pan sprayed with Pam
8. bake at 375 for 45 minutes.
Servings: 4
Nutrition Facts
Nutrition (per serving): 310 calories, 48 calories from fat, 5.4g total fat, 104.3mg cholesterol, 1630.4mg sodium, 18.4g carbohydrates, <1g fiber, 3.4g sugar, 40.4g protein.
16 oz chicken breasts boneless skinless (4 - 4 oz breasts)
4 slices Kraft Swiss Cheese Singles fat free
12 slices Oscar Mayer Honey Ham,98%
1 packet Kraft Shake and Bake Chicken
1. gently pound chicken until thin with tenderizer
2. place three slices of ham on each chicken breast
3. place a cheese wedge at one end and roll up chicken around cheese
4. secure with toothpicks
5. place 1 package of Shake and Bake in a flat bowl
6. sprinkle or try rolling each breast with/in the 1 pkg. of shake and bake
7. place in a 9x13 baking pan sprayed with Pam
8. bake at 375 for 45 minutes.
Servings: 4
Nutrition Facts
Nutrition (per serving): 310 calories, 48 calories from fat, 5.4g total fat, 104.3mg cholesterol, 1630.4mg sodium, 18.4g carbohydrates, <1g fiber, 3.4g sugar, 40.4g protein.
Parmesan-Glazed Chicken
Parmesan-Glazed Chicken
posted by CrissyBear - 9/2/08
Serves: 2
2 bone-in chicken breast halves (about 10 oz each)
salt & pepper to taste
2 Tbsp grate Parmesan or Romano cheese
2 Tbsp dry white wine or sherry
Preheat the oven to 375F. Line a baking pan with heavy foil.
Remove the skin from the chicken. Arrange the breasts, rib side down in baking pan. Sprinkle with salt & pepper.
In a small bowl, make a paste of the cheese and wine or sherry; spread it evenly over the tops of the chicken.
Bake the breasts on the top shelf of the oven for 35-40 minutes, or until the chicken is glazed and browned and the juices are clear when breast is pierced with a fork. Serve hot or cold.
282 calories; 4g fat; 135mg cholesterol; 0g carbohydrate; 0g fiber; 54g protein; 241mg sodium.
posted by CrissyBear - 9/2/08
Serves: 2
2 bone-in chicken breast halves (about 10 oz each)
salt & pepper to taste
2 Tbsp grate Parmesan or Romano cheese
2 Tbsp dry white wine or sherry
Preheat the oven to 375F. Line a baking pan with heavy foil.
Remove the skin from the chicken. Arrange the breasts, rib side down in baking pan. Sprinkle with salt & pepper.
In a small bowl, make a paste of the cheese and wine or sherry; spread it evenly over the tops of the chicken.
Bake the breasts on the top shelf of the oven for 35-40 minutes, or until the chicken is glazed and browned and the juices are clear when breast is pierced with a fork. Serve hot or cold.
282 calories; 4g fat; 135mg cholesterol; 0g carbohydrate; 0g fiber; 54g protein; 241mg sodium.
Balsamic Chicken
Balsamic Chicken
2 tsp oil -- divided
3 Tbsp balsamic vinegar -- divided
2 tsp Dijon mustard
1 clove garlic -- crushed
1 pound skinless boneless chicken breasts
2 cups mushrooms -- halved
1/3 cup chicken broth
1/4 tsp thyme
In a medium bowl, mix 2 Tbsp of vinegar, mustard and garlic. Add chicken and turn to coat.
In a nonstick skillet, heat 1 tsp of oil. Add chicken and marinade; saute chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm.
Heat remaining tsp of oil in skillet. Add mushrooms and saute for 1 minute. Add broth, thyme and remaining Tbsp of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes. Serve chicken topped with mushrooms.
Recipe yields 4 servings.
PointsPlus™ Value =
162 Calories; 4g Fat; 28g Protein; 3g Carbohydrate; 1g Dietary Fiber
2 tsp oil -- divided
3 Tbsp balsamic vinegar -- divided
2 tsp Dijon mustard
1 clove garlic -- crushed
1 pound skinless boneless chicken breasts
2 cups mushrooms -- halved
1/3 cup chicken broth
1/4 tsp thyme
In a medium bowl, mix 2 Tbsp of vinegar, mustard and garlic. Add chicken and turn to coat.
In a nonstick skillet, heat 1 tsp of oil. Add chicken and marinade; saute chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm.
Heat remaining tsp of oil in skillet. Add mushrooms and saute for 1 minute. Add broth, thyme and remaining Tbsp of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes. Serve chicken topped with mushrooms.
Recipe yields 4 servings.
PointsPlus™ Value =
162 Calories; 4g Fat; 28g Protein; 3g Carbohydrate; 1g Dietary Fiber
Hash Brown Potato Soup
Hash Brown Potato Soup
16 oz. frozen shredded hash browns
16 oz. low-sodium chicken broth
2 cups water
1 cup diced onion
10 ¾ oz. 98% fat-free cream of chicken soup
10 ¾ oz. 98% fat-free cream of celery soup
3 cups skim milk
salt and pepper, to taste
Sliced scallions for garnish optional
Instructions
1.In a soup pot or crock pot, combine hash browns, chicken broth, water and onion. Cook on low heat for one hour until onions are tender
2.Add chicken and celery soups, milk, salt and pepper to taste. Stir until well blended
3.Heat until hot. Spoon into bowls and garnish with sliced scallions if desired
Nutrition Facts per Serving: 81 Calories, 1g Fat, 3.5mg Cholesterol, 299mg Sodium, 14g Carbs, 1.3g Dietary Fiber, 3.7g Sugar, 3.9g Protein
16 oz. frozen shredded hash browns
16 oz. low-sodium chicken broth
2 cups water
1 cup diced onion
10 ¾ oz. 98% fat-free cream of chicken soup
10 ¾ oz. 98% fat-free cream of celery soup
3 cups skim milk
salt and pepper, to taste
Sliced scallions for garnish optional
Instructions
1.In a soup pot or crock pot, combine hash browns, chicken broth, water and onion. Cook on low heat for one hour until onions are tender
2.Add chicken and celery soups, milk, salt and pepper to taste. Stir until well blended
3.Heat until hot. Spoon into bowls and garnish with sliced scallions if desired
Nutrition Facts per Serving: 81 Calories, 1g Fat, 3.5mg Cholesterol, 299mg Sodium, 14g Carbs, 1.3g Dietary Fiber, 3.7g Sugar, 3.9g Protein
Cream of Potato Soup
Cream of Potato Soup
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tsp olive oil
2 medium leek(s) -- washed well and coarsely chopped
3 medium garlic clove(s) -- minced
1/3 tsp dried parsley
1/3 tsp chives -- dried
1/3 tsp dried tarragon
4 medium Yukon Gold potato(es) -- peeled and cut into 1/2-inch cubes (about 2 pounds)
4 cup canned chicken broth -- reduced-sodium, or vegetable broth
12 oz fat-free evaporated milk
1/8 tsp table salt -- or to taste
1/8 tsp black pepper -- or to taste
6 tsp chives -- fresh, chopped
Heat oil in a large stockpot over medium-high heat. Add leeks and garlic and sauté until soft, about 3 to 5 minutes. Add dried herbs and stir to coat; cook until herbs are fragrant, about 1 minute. (Note: You can substitute 2 teaspoons of fines herbes for the dried parsley, chives and tarragon, if desired.)
Add potatoes and broth and bring mixture to a boil. Reduce heat to medium-low, partially cover and cook until potatoes are fork-tender, about 10 minutes.
Puree 4 cups of potato mixture (mostly potatoes with a little broth) in a blender or food processor until smooth. Return puree to pot, add evaporated milk and cook 1 minute to heat through. Season to taste with salt and black pepper.
Ladle soup into bowls and sprinkle with fresh chives. Yields about 1 1/2 cups of soup per serving.
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tsp olive oil
2 medium leek(s) -- washed well and coarsely chopped
3 medium garlic clove(s) -- minced
1/3 tsp dried parsley
1/3 tsp chives -- dried
1/3 tsp dried tarragon
4 medium Yukon Gold potato(es) -- peeled and cut into 1/2-inch cubes (about 2 pounds)
4 cup canned chicken broth -- reduced-sodium, or vegetable broth
12 oz fat-free evaporated milk
1/8 tsp table salt -- or to taste
1/8 tsp black pepper -- or to taste
6 tsp chives -- fresh, chopped
Heat oil in a large stockpot over medium-high heat. Add leeks and garlic and sauté until soft, about 3 to 5 minutes. Add dried herbs and stir to coat; cook until herbs are fragrant, about 1 minute. (Note: You can substitute 2 teaspoons of fines herbes for the dried parsley, chives and tarragon, if desired.)
Add potatoes and broth and bring mixture to a boil. Reduce heat to medium-low, partially cover and cook until potatoes are fork-tender, about 10 minutes.
Puree 4 cups of potato mixture (mostly potatoes with a little broth) in a blender or food processor until smooth. Return puree to pot, add evaporated milk and cook 1 minute to heat through. Season to taste with salt and black pepper.
Ladle soup into bowls and sprinkle with fresh chives. Yields about 1 1/2 cups of soup per serving.
Creamy chicken rice soup
Creamy chicken rice soup
2 Cans Healthy Request Cream of chicken soup ( you can sub 1 cream of mushroom)
1 Can of skim Milk ( soup can filled)
1 Package Uncle Bens 90 second brown&wild rice mix
1/2 C shredded carrot
1/2 Cup chopped celery
1/4 C chopped onion
1/2 cup leftover chicken ( you can even leave this out)
Saute Onion, celery & carrot for about 5-6 minutes until slightly cooked. Add soups & milk, Stir well to blend. Add rice(I ususlly cook for the 90 seconds first) add chicken and cook for about 15-20 minutes.
2 Cans Healthy Request Cream of chicken soup ( you can sub 1 cream of mushroom)
1 Can of skim Milk ( soup can filled)
1 Package Uncle Bens 90 second brown&wild rice mix
1/2 C shredded carrot
1/2 Cup chopped celery
1/4 C chopped onion
1/2 cup leftover chicken ( you can even leave this out)
Saute Onion, celery & carrot for about 5-6 minutes until slightly cooked. Add soups & milk, Stir well to blend. Add rice(I ususlly cook for the 90 seconds first) add chicken and cook for about 15-20 minutes.
Chicken and Dumpling Casserole Recipe
Chicken and Dumpling Casserole Recipe
6-8 Servings
1/2 cup chopped onion
* 1/2 cup chopped celery
* 1/4 cup butter, cubed
* 2 garlic cloves, minced
* 1/2 cup all-purpose flour
* 2 teaspoons sugar
* 1 teaspoon salt
* 1 teaspoon dried basil
* 1/2 teaspoon pepper
* 4 cups chicken broth
* 1 package (10 ounces) frozen green peas
* 4 cups cubed cooked chicken
*
DUMPLINGS:
* 2 cups biscuit/baking mix
* 2 teaspoons dried basil
* 2/3 cup milk
Directions
* In a large saucepan, saute onion and celery in butter until tender.
Add garlic; cook 1 minute longer. Stir in the flour, sugar, salt, basil and
pepper until blended. Gradually add broth; bring to a boil. Cook and stir
for 1 minute or until thickened; reduce heat. Add peas and cook for 5
minutes, stirring constantly. Stir in chicken. Pour into a greased 13-in. x
9-in. baking dish.
* For dumplings, in a small bowl, combine baking mix and basil. Stir in
milk with a fork until moistened. Drop by tablespoonfuls into 12 mounds over
chicken mixture.
* Bake, uncovered, at 350° for 30 minutes. Cover and bake 10 minutes
longer or until a toothpick inserted in a dumpling comes out clean. Yield:
6-8 servings.
Nutrition Facts: 1 serving (1 each) equals 393 calories, 17 g fat (7 g
saturated fat), 80 mg cholesterol, 1,313 mg sodium, 33 g carbohydrate, 3 g
fiber, 27 g protein.
6-8 Servings
1/2 cup chopped onion
* 1/2 cup chopped celery
* 1/4 cup butter, cubed
* 2 garlic cloves, minced
* 1/2 cup all-purpose flour
* 2 teaspoons sugar
* 1 teaspoon salt
* 1 teaspoon dried basil
* 1/2 teaspoon pepper
* 4 cups chicken broth
* 1 package (10 ounces) frozen green peas
* 4 cups cubed cooked chicken
*
DUMPLINGS:
* 2 cups biscuit/baking mix
* 2 teaspoons dried basil
* 2/3 cup milk
Directions
* In a large saucepan, saute onion and celery in butter until tender.
Add garlic; cook 1 minute longer. Stir in the flour, sugar, salt, basil and
pepper until blended. Gradually add broth; bring to a boil. Cook and stir
for 1 minute or until thickened; reduce heat. Add peas and cook for 5
minutes, stirring constantly. Stir in chicken. Pour into a greased 13-in. x
9-in. baking dish.
* For dumplings, in a small bowl, combine baking mix and basil. Stir in
milk with a fork until moistened. Drop by tablespoonfuls into 12 mounds over
chicken mixture.
* Bake, uncovered, at 350° for 30 minutes. Cover and bake 10 minutes
longer or until a toothpick inserted in a dumpling comes out clean. Yield:
6-8 servings.
Nutrition Facts: 1 serving (1 each) equals 393 calories, 17 g fat (7 g
saturated fat), 80 mg cholesterol, 1,313 mg sodium, 33 g carbohydrate, 3 g
fiber, 27 g protein.
talian Beef and Lentil Slow-Cooker Stew
Ingredients
| 1 small uncooked onion(s), chopped | |
| 1 clove(s) (medium) garlic clove(s), minced | |
| 1 large uncooked zucchini, diced | |
| 16 oz uncooked lean beef round, cut into 1-inch chunks, or 1 pound | |
| 1/2 tsp dried oregano, crushed | |
| 14 1/2 oz canned diced tomatoes, undrained | |
| 1 Tbsp canned tomato paste | |
| 3/4 cup(s) dry lentils | |
| 4 cup(s) canned beef broth | |
| 1 tsp table salt | |
| 1/4 tsp black pepper | |
| 1/4 cup(s) basil, fresh, slivered |
Instructions
- Place all ingredients, except basil, in a 5-quart or larger slow cooker; stir well. Cook on LOW setting for 6 to 7 hours.
- Remove cover; stir in basil. Cover and cook on LOW setting for 5 minutes more. Yields about 1 1/2 cups per serving.
Smoothie
1 cup of skim milk (or almond or lite soy)
1 c frozen strawberries (usually about a handful)
1 scoop of chocolate Whey protein powder
(check the calories of the protein powder - some are high for weight lifters)
1 c frozen strawberries (usually about a handful)
1 scoop of chocolate Whey protein powder
(check the calories of the protein powder - some are high for weight lifters)
Cornbread Casserole
Cornbread Casserole
Posted by CrissyBear - 9/20/07 (CLC comp p 3799)
1 pound 96% lean ground beef
1 15 oz can corn -- slightly drained
1 cup yellow cornmeal
1/2 teaspoon baking soda
1/2 teaspoon table salt
2 tablespoons canola oil
1 cup skim milk
1 egg
2 large egg white
1/2 cup salsa
8 ounces lowfat cheddar cheese -- shredded
1 medium onion
1 clove garlic
4 ounces diced green chiles
Brown meat; drain any fat.
In separate bowl, combine corn (drain off some of the liquid, butnot all), cornmeal, baking soda, salt, oil, milk, eggs, and salsa. Pour half of this mixture in crockpot that has been sprayed with Pam.
Layer cheese, onion, garlic, green chilies, and ground beef on top of cornmeal mixture. Cover with remaining cornmeal mixture. Cover. Cook on high 1 hour and on low 3 1/2-4 hours, or only on low 6 hours.
This recipe serves 8
279 Calories; 11g Fat; 23g Protein; 22g Carbohydrate; 2g Dietary Fibe
Posted by CrissyBear - 9/20/07 (CLC comp p 3799)
1 pound 96% lean ground beef
1 15 oz can corn -- slightly drained
1 cup yellow cornmeal
1/2 teaspoon baking soda
1/2 teaspoon table salt
2 tablespoons canola oil
1 cup skim milk
1 egg
2 large egg white
1/2 cup salsa
8 ounces lowfat cheddar cheese -- shredded
1 medium onion
1 clove garlic
4 ounces diced green chiles
Brown meat; drain any fat.
In separate bowl, combine corn (drain off some of the liquid, butnot all), cornmeal, baking soda, salt, oil, milk, eggs, and salsa. Pour half of this mixture in crockpot that has been sprayed with Pam.
Layer cheese, onion, garlic, green chilies, and ground beef on top of cornmeal mixture. Cover with remaining cornmeal mixture. Cover. Cook on high 1 hour and on low 3 1/2-4 hours, or only on low 6 hours.
This recipe serves 8
279 Calories; 11g Fat; 23g Protein; 22g Carbohydrate; 2g Dietary Fibe
Cheeseburger Cupcakes
source: Emily Bites
Ingredients:
¼ c onion, finely chopped
½ lb 95% lean ground beef
1 T McCormick Hamburger Seasoning
4 oz mushrooms, chopped
4 Laughing Cow Queso Fresco & Chipotle wedges, chopped
3 T ketchup
1 T mustard
16 wonton wrappers (typically found in the produce section)
½ c tomatoes, chopped
4 oz (1 cup) reduced fat 2% shredded cheddar cheese
Directions:
1. Pre-heat the oven to 375. Lightly mist 8 cups in a muffin tin with cooking spray and set aside.
2. Mist a large skillet with cooking spray and bring to medium heat. Add chopped onions and sauté until cooked. Add ground beef and Hamburger seasoning and cook until meat is browned. Add mushrooms and continue to cook, stirring occasionally, for a few minutes until mushrooms are browned as well.
3. In a microwavable bowl, combine meat/mushroom mixture, cheese wedges, ketchup and mustard and stir. Microwave for one minute on high. Stir to combine until meat mixture is fully coated.
4. Push a wonton wrapper into the bottom of each of the eight sprayed cups in the muffin tin. Using about half of the meat mixture, spoon evenly into the wonton wrappers. Follow by sprinkling some of the chopped tomatoes into each cup (using about half the total tomatoes). Sprinkle about half the cheddar cheese evenly over the top of each cup. Press another wonton wrapper on top and repeat the layering steps with the remaining ingredients.
5. Bake for 18-20 minutes until golden brown. Let cool 5 minutes before removing from muffin tin.
Ingredients:
¼ c onion, finely chopped
½ lb 95% lean ground beef
1 T McCormick Hamburger Seasoning
4 oz mushrooms, chopped
4 Laughing Cow Queso Fresco & Chipotle wedges, chopped
3 T ketchup
1 T mustard
16 wonton wrappers (typically found in the produce section)
½ c tomatoes, chopped
4 oz (1 cup) reduced fat 2% shredded cheddar cheese
Directions:
1. Pre-heat the oven to 375. Lightly mist 8 cups in a muffin tin with cooking spray and set aside.
2. Mist a large skillet with cooking spray and bring to medium heat. Add chopped onions and sauté until cooked. Add ground beef and Hamburger seasoning and cook until meat is browned. Add mushrooms and continue to cook, stirring occasionally, for a few minutes until mushrooms are browned as well.
3. In a microwavable bowl, combine meat/mushroom mixture, cheese wedges, ketchup and mustard and stir. Microwave for one minute on high. Stir to combine until meat mixture is fully coated.
4. Push a wonton wrapper into the bottom of each of the eight sprayed cups in the muffin tin. Using about half of the meat mixture, spoon evenly into the wonton wrappers. Follow by sprinkling some of the chopped tomatoes into each cup (using about half the total tomatoes). Sprinkle about half the cheddar cheese evenly over the top of each cup. Press another wonton wrapper on top and repeat the layering steps with the remaining ingredients.
5. Bake for 18-20 minutes until golden brown. Let cool 5 minutes before removing from muffin tin.
Wild Rice and Mushroom Soup
Wild Rice and Mushroom Soup
4 cups fat-free, less-sodium chicken broth, divided
1 (2.75-ounce) package quick-cooking wild rice (such as Gourmet House)
1 tablespoon olive oil
1/2 cup prechopped onion
1/2 cup chopped red bell pepper
1/3 cup matchstick-cut carrots
1 teaspoon bottled minced garlic
1/2 teaspoon dried thyme
1 teaspoon butter
2 (4-ounce) packages presliced exotic mushroom blend (such as shiitake, cremini, and oyster)
2 cups shredded cooked chicken breast
1/8 teaspoon salt
1/8 teaspoon black pepper
1. Bring 1 1/3 cups broth to a boil in a medium saucepan; add rice to pan. Cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Set aside.
2. Heat oil in a Dutch oven over medium-high heat. Add onion and next 4 ingredients (through thyme) to pan; sauté 3 minutes, stirring occasionally. Stir in butter and mushrooms; sauté 3 minutes or until lightly browned. Add remaining 2 2/3 cups broth, rice, chicken, salt, and pepper to pan; cook 3 minutes or until thoroughly heated, stirring occasionally.
4 cups fat-free, less-sodium chicken broth, divided
1 (2.75-ounce) package quick-cooking wild rice (such as Gourmet House)
1 tablespoon olive oil
1/2 cup prechopped onion
1/2 cup chopped red bell pepper
1/3 cup matchstick-cut carrots
1 teaspoon bottled minced garlic
1/2 teaspoon dried thyme
1 teaspoon butter
2 (4-ounce) packages presliced exotic mushroom blend (such as shiitake, cremini, and oyster)
2 cups shredded cooked chicken breast
1/8 teaspoon salt
1/8 teaspoon black pepper
1. Bring 1 1/3 cups broth to a boil in a medium saucepan; add rice to pan. Cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Set aside.
2. Heat oil in a Dutch oven over medium-high heat. Add onion and next 4 ingredients (through thyme) to pan; sauté 3 minutes, stirring occasionally. Stir in butter and mushrooms; sauté 3 minutes or until lightly browned. Add remaining 2 2/3 cups broth, rice, chicken, salt, and pepper to pan; cook 3 minutes or until thoroughly heated, stirring occasionally.
Cream of Mushroom Soup
Cream of Mushroom Soup
4 Cups mushrooms, coarsely chopped
1 med onion, finely chopped
1 clove garlic
2 Tbsp olive oil
4 Tbsp flour
4 Cups water
4 tsp no sodium chicken boullion
1/4 Cup sherry
2 Cups 1% milk
1/2-1 tsp Italian herbs
parsley
Heat oil, add mushrooms, onion and garlic. Cook
5 min with lid on pan. Stir occasionally. Add flour and herbs and stir. Mix boullion with hot water and add add slowly to pan, whisking as you add. Simmer 20 min. add sherry and stir. Add milk and warm through. Garnish with parsley ad lib. Makes about 7 cups, calories calculated as 1 cup per serving.
Servings Per Recipe: 7
Amount Per Serving
Calories: 92.6
Total Fat: 4.4 g
Cholesterol: 1.7 mg
Sodium: 18.4 mg
Total Carbs: 8.8 g
Dietary Fiber: 0.9 g
Protein: 3.1 g
4 Cups mushrooms, coarsely chopped
1 med onion, finely chopped
1 clove garlic
2 Tbsp olive oil
4 Tbsp flour
4 Cups water
4 tsp no sodium chicken boullion
1/4 Cup sherry
2 Cups 1% milk
1/2-1 tsp Italian herbs
parsley
Heat oil, add mushrooms, onion and garlic. Cook
5 min with lid on pan. Stir occasionally. Add flour and herbs and stir. Mix boullion with hot water and add add slowly to pan, whisking as you add. Simmer 20 min. add sherry and stir. Add milk and warm through. Garnish with parsley ad lib. Makes about 7 cups, calories calculated as 1 cup per serving.
Servings Per Recipe: 7
Amount Per Serving
Calories: 92.6
Total Fat: 4.4 g
Cholesterol: 1.7 mg
Sodium: 18.4 mg
Total Carbs: 8.8 g
Dietary Fiber: 0.9 g
Protein: 3.1 g
Chocolate Crunch
Chocolate Crunch
This granola is satisfying on its own or sprinkled over yogurt, fresh fruit, or ice cream. Store in an airtight container for up to one week, or freeze for up to one month.
YIELD: About 8 cups (serving size: 1/2 cup)
Ingredients
Cooking spray
3 cups regular oats
1 cup oven-toasted rice cereal (such as Rice Krispies)
1/2 cup packed brown sugar
1/3 cup chopped pecans
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 cup honey
2 tablespoons canola oil
1 teaspoon vanilla extract
2 ounces bittersweet chocolate (60 to 70 percent cocoa), finely chopped
1/2 cup dried cranberries
Preparation
Preheat oven to 300°.
Cover a jelly-roll pan with parchment paper. Coat parchment paper with cooking spray.
Combine oats, rice cereal, brown sugar, chopped pecans, salt, and ground cinnamon in a large bowl.
Combine honey and canola oil in a small saucepan over low heat; cook 2 minutes or until warm. Remove from heat. Add vanilla and chocolate; stir with a whisk until smooth. Pour chocolate mixture over oat mixture. Lightly coat hands with cooking spray. Gently mix chocolate mixture and oat mixture until combined. Spread oat mixture onto prepared jelly-roll pan. Bake at 300° for 20 minutes, stirring after 10 minutes. Cool completely on pan; stir in cranberries.
Calories: 168 Calories from fat: 32% Fat: 5.9g Saturated fat: 1.1g Monounsaturated fat: 2.5g Polyunsaturated fat: 1.4g Protein: 2.6g Carbohydrate: 28.1g Fiber: 2g Cholesterol: 0.0mg Iron: 1.1mg Sodium: 77mg Calcium: 14mg
This granola is satisfying on its own or sprinkled over yogurt, fresh fruit, or ice cream. Store in an airtight container for up to one week, or freeze for up to one month.
YIELD: About 8 cups (serving size: 1/2 cup)
Ingredients
Cooking spray
3 cups regular oats
1 cup oven-toasted rice cereal (such as Rice Krispies)
1/2 cup packed brown sugar
1/3 cup chopped pecans
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 cup honey
2 tablespoons canola oil
1 teaspoon vanilla extract
2 ounces bittersweet chocolate (60 to 70 percent cocoa), finely chopped
1/2 cup dried cranberries
Preparation
Preheat oven to 300°.
Cover a jelly-roll pan with parchment paper. Coat parchment paper with cooking spray.
Combine oats, rice cereal, brown sugar, chopped pecans, salt, and ground cinnamon in a large bowl.
Combine honey and canola oil in a small saucepan over low heat; cook 2 minutes or until warm. Remove from heat. Add vanilla and chocolate; stir with a whisk until smooth. Pour chocolate mixture over oat mixture. Lightly coat hands with cooking spray. Gently mix chocolate mixture and oat mixture until combined. Spread oat mixture onto prepared jelly-roll pan. Bake at 300° for 20 minutes, stirring after 10 minutes. Cool completely on pan; stir in cranberries.
Calories: 168 Calories from fat: 32% Fat: 5.9g Saturated fat: 1.1g Monounsaturated fat: 2.5g Polyunsaturated fat: 1.4g Protein: 2.6g Carbohydrate: 28.1g Fiber: 2g Cholesterol: 0.0mg Iron: 1.1mg Sodium: 77mg Calcium: 14mg
Baked Granola
Baked Granola
4c Rolled Oats
2c mixed nuts - .5c each pumpkin seeds, sunflower seeds, almonds, cashews or peanuts.
3 Tsp. Cinnamon
1 tsp Nutmeg
1/2 c Warm water
3/4 c Maple syrup
3/4 c Dried Blueberries
3/4 c Dries Cranberries
Preheat oven to 300. Line baking sheet with parchment paper. In large bowl mixed oats, nuts and spices. Mix water and syrup together, then mix into large bowl, stir well. Spread out on pan, stir every 10 min to prevent burning, about 30 min. Remove from pan and stir in fruit. Cool and store in jars in fridge or freeze.
30 1/4 cup servings
Amount Per Serving
Calories: 138.9
Total Fat: 5.1 g
Cholesterol: 0.0 mg
Sodium: 7.7 mg
Total Carbs: 22.7 g
Dietary Fiber: 2.5 g
Protein: 3.2 g
4c Rolled Oats
2c mixed nuts - .5c each pumpkin seeds, sunflower seeds, almonds, cashews or peanuts.
3 Tsp. Cinnamon
1 tsp Nutmeg
1/2 c Warm water
3/4 c Maple syrup
3/4 c Dried Blueberries
3/4 c Dries Cranberries
Preheat oven to 300. Line baking sheet with parchment paper. In large bowl mixed oats, nuts and spices. Mix water and syrup together, then mix into large bowl, stir well. Spread out on pan, stir every 10 min to prevent burning, about 30 min. Remove from pan and stir in fruit. Cool and store in jars in fridge or freeze.
30 1/4 cup servings
Amount Per Serving
Calories: 138.9
Total Fat: 5.1 g
Cholesterol: 0.0 mg
Sodium: 7.7 mg
Total Carbs: 22.7 g
Dietary Fiber: 2.5 g
Protein: 3.2 g
Ham and Cheese Breakfast Biscuits
Ham and Cheese Breakfast Biscuits
1 cup unbleached flour
1/2 cup oat bran
2 tsp baking powder
3/4 cup nonfat buttermilk
1/2 cup lowfat Cheddar cheese
2 ounces lean ham slice -- finely chopped
Combine the dry ingredients in a medium bowl. Add the buttermilk and stir to mix well. Fold in the cheese and ham.
Coat a 9-inch pan with nonstick cooking spray. Drop heaping Tbsp of the batter onto the pan, spacing the biscuits 1 inch apart. Bake at 400F for 20 minutes, or until lightly browned.
Yield: 8 biscuits
PointsPlus™ Value =
96 Calories; 1g Fat; 6g Protein; 16g Carbohydrate; 1g Dietary Fiber
1 cup unbleached flour
1/2 cup oat bran
2 tsp baking powder
3/4 cup nonfat buttermilk
1/2 cup lowfat Cheddar cheese
2 ounces lean ham slice -- finely chopped
Combine the dry ingredients in a medium bowl. Add the buttermilk and stir to mix well. Fold in the cheese and ham.
Coat a 9-inch pan with nonstick cooking spray. Drop heaping Tbsp of the batter onto the pan, spacing the biscuits 1 inch apart. Bake at 400F for 20 minutes, or until lightly browned.
Yield: 8 biscuits
PointsPlus™ Value =
96 Calories; 1g Fat; 6g Protein; 16g Carbohydrate; 1g Dietary Fiber
Chocolate Chip-Coffee Muffins
Chocolate Chip-Coffee Muffins
YIELD: Serves 12 (serving size: 1 muffin)
HANDS-ON:17 Minutes
TOTAL:35 Minutes
COURSE: Breads, Breakfast/Brunch
Ingredients
2/3 cup whole milk
5 tablespoons butter, melted
3 tablespoons instant coffee granules
1 1/2 teaspoons vanilla extract
1 large egg, lightly beaten
9 ounces all-purpose flour (about 2 cups)
2/3 cup sugar
1/2 cup semisweet chocolate chips
2 teaspoons baking powder
1/4 teaspoon salt
Cooking spray
Preparation
1. Preheat oven to 400°.
2. Combine first 5 ingredients.
3. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl; stir well with a whisk. Make a well in center of flour mixture. Add milk mixture to flour mixture; stir just until moist.
4. Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400° for 18 minutes or until done. Remove muffins from pan immediately; place on a wire rack.
Nutritional Information
Calories: 214
Fat: 7.9g
Saturated fat: 4.8g
Monounsaturated fat: 2.2g
Polyunsaturated fat: 0.4g
Protein: 3.6g
Carbohydrate: 32.9g
Fiber: 1g
Cholesterol: 29mg
Iron: 1.3mg
Sodium: 163mg
Calcium: 66mg
YIELD: Serves 12 (serving size: 1 muffin)
HANDS-ON:17 Minutes
TOTAL:35 Minutes
COURSE: Breads, Breakfast/Brunch
Ingredients
2/3 cup whole milk
5 tablespoons butter, melted
3 tablespoons instant coffee granules
1 1/2 teaspoons vanilla extract
1 large egg, lightly beaten
9 ounces all-purpose flour (about 2 cups)
2/3 cup sugar
1/2 cup semisweet chocolate chips
2 teaspoons baking powder
1/4 teaspoon salt
Cooking spray
Preparation
1. Preheat oven to 400°.
2. Combine first 5 ingredients.
3. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl; stir well with a whisk. Make a well in center of flour mixture. Add milk mixture to flour mixture; stir just until moist.
4. Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400° for 18 minutes or until done. Remove muffins from pan immediately; place on a wire rack.
Nutritional Information
Calories: 214
Fat: 7.9g
Saturated fat: 4.8g
Monounsaturated fat: 2.2g
Polyunsaturated fat: 0.4g
Protein: 3.6g
Carbohydrate: 32.9g
Fiber: 1g
Cholesterol: 29mg
Iron: 1.3mg
Sodium: 163mg
Calcium: 66mg
Chocolate Fiber Muffins
Chocolate Fiber Muffins
Serves 24
3 cups Fiber One® cereal
2 cups water
1/2 cup unsweetened cocoa
1 1/4 tablespoons sugar
3/4 cup all-purpose flour
1/4 teaspoon baking powder
1/4 teaspoon salt
1 teaspoon vanilla extract
1/2 cup egg beaters® 99% egg substitute
3/4 cup semisweet chocolate chips
Preheat oven to 350 F.
Put cereal in a large bowl and pour in the water. Stir to moisten all cereal.
Mix dry ingredients together. Stir into cereal along with Egg Beaters and vanilla. Batter is very stiff - continue stirring until all dry mixture is incorporated. Fold in chocolate chips.
Spoon into 24 muffin tins sprayed with non-stick cooking spray. Bake 18-20 minutes.
Per Serving: 66 Calories; 2g Fat (22.2% calories from fat); 2g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 71mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fat; 1/2 Other Carbohydrates.
Serves 24
3 cups Fiber One® cereal
2 cups water
1/2 cup unsweetened cocoa
1 1/4 tablespoons sugar
3/4 cup all-purpose flour
1/4 teaspoon baking powder
1/4 teaspoon salt
1 teaspoon vanilla extract
1/2 cup egg beaters® 99% egg substitute
3/4 cup semisweet chocolate chips
Preheat oven to 350 F.
Put cereal in a large bowl and pour in the water. Stir to moisten all cereal.
Mix dry ingredients together. Stir into cereal along with Egg Beaters and vanilla. Batter is very stiff - continue stirring until all dry mixture is incorporated. Fold in chocolate chips.
Spoon into 24 muffin tins sprayed with non-stick cooking spray. Bake 18-20 minutes.
Per Serving: 66 Calories; 2g Fat (22.2% calories from fat); 2g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 71mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fat; 1/2 Other Carbohydrates.
Broccoli Casserole
BROCCOLI CASSEROLE
4 - 12oz bags Steamfresd broccoli cuts
16 oz, 2% Velvetta cheese
1/4 cup fresh grated parm. cheese
4 Tbl. lite margarine
1 can RF cr. of mushroom soup
1 tsp.garlic powder
1 tsp. onion powder
Steam broccoli-- cut cheese into small cubes. Melt butter in lg. mirco bowl. Add cheese. Stir to coat and micro cheese until melted. Once cheese is melted add soup and spices. Add broccoli to sauce and throughly mix. Pour into 9 x 13 sprayed baking dish. Bake 350 30 min.
I forgot to add the parm. and it was just as yummy. It was also save a pt.
Karen
4 - 12oz bags Steamfresd broccoli cuts
16 oz, 2% Velvetta cheese
1/4 cup fresh grated parm. cheese
4 Tbl. lite margarine
1 can RF cr. of mushroom soup
1 tsp.garlic powder
1 tsp. onion powder
Steam broccoli-- cut cheese into small cubes. Melt butter in lg. mirco bowl. Add cheese. Stir to coat and micro cheese until melted. Once cheese is melted add soup and spices. Add broccoli to sauce and throughly mix. Pour into 9 x 13 sprayed baking dish. Bake 350 30 min.
I forgot to add the parm. and it was just as yummy. It was also save a pt.
Karen
Broccoli with Creamy Parmesan Sauce
Broccoli with Creamy Parmesan Sauce
Topping steamed broccoli with a good-for-you cheese sauce is an easy way to entice picky eaters to eat their veggies.
4 servings | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients
1 pound broccoli
1 tablespoon all-purpose flour
1 cup nonfat milk, divided
1/2 cup freshly grated Parmesan cheese
1/4 teaspoon salt
Pinch of ground white pepper
Pinch of ground nutmeg (optional)
Preparation
Trim 1/2 inch off broccoli stalks; remove the tough outer layer with a vegetable peeler. Cut the broccoli lengthwise so the florets attached to the long stalks are 1 to 2 inches wide. Bring 1 inch of water to a boil in a Dutch oven fitted with a steamer basket. Steam the broccoli until tender, 5 to 7 minutes.
Meanwhile, whisk flour and 1/4 cup milk in a small bowl until smooth. Heat the remaining 3/4 cup milk in a saucepan over medium-low heat until steaming. Whisk in the flour mixture; cook, whisking, until thickened, 2 to 4 minutes. Remove from the heat; add cheese, salt, pepper and nutmeg (if using). Drizzle over the broccoli. Serve warm.
Nutrition
Per serving : 95 Calories; 3 g Fat; 2 g Sat; 1 g Mono; 10 mg Cholesterol; 10 g Carbohydrates; 8 g Protein; 2 g Fiber; 347 mg Sodium; 329 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 medium-fat meat
Topping steamed broccoli with a good-for-you cheese sauce is an easy way to entice picky eaters to eat their veggies.
4 servings | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients
1 pound broccoli
1 tablespoon all-purpose flour
1 cup nonfat milk, divided
1/2 cup freshly grated Parmesan cheese
1/4 teaspoon salt
Pinch of ground white pepper
Pinch of ground nutmeg (optional)
Preparation
Trim 1/2 inch off broccoli stalks; remove the tough outer layer with a vegetable peeler. Cut the broccoli lengthwise so the florets attached to the long stalks are 1 to 2 inches wide. Bring 1 inch of water to a boil in a Dutch oven fitted with a steamer basket. Steam the broccoli until tender, 5 to 7 minutes.
Meanwhile, whisk flour and 1/4 cup milk in a small bowl until smooth. Heat the remaining 3/4 cup milk in a saucepan over medium-low heat until steaming. Whisk in the flour mixture; cook, whisking, until thickened, 2 to 4 minutes. Remove from the heat; add cheese, salt, pepper and nutmeg (if using). Drizzle over the broccoli. Serve warm.
Nutrition
Per serving : 95 Calories; 3 g Fat; 2 g Sat; 1 g Mono; 10 mg Cholesterol; 10 g Carbohydrates; 8 g Protein; 2 g Fiber; 347 mg Sodium; 329 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 medium-fat meat
Broccoli and Cheese Soup
Broccoli and Cheese Soup
Yield: 6 servings (serving size: 1 1/3 cups)
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light)
Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.
Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.
CALORIES 203 (28% from fat); FAT 6.3g (sat 4g,mono 1.8g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 24mg; CALCIUM 385mg; CARBOHYDRATE 21.7g; SODIUM 897mg; PROTEIN 15.6g; FIBER 2.9g
Yield: 6 servings (serving size: 1 1/3 cups)
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light)
Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.
Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.
CALORIES 203 (28% from fat); FAT 6.3g (sat 4g,mono 1.8g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 24mg; CALCIUM 385mg; CARBOHYDRATE 21.7g; SODIUM 897mg; PROTEIN 15.6g; FIBER 2.9g
Smashed Potato Broccoli Casserole
Smashed Potato Broccoli Casserole
2 pounds Yukon Gold potatoes -- skin on and quartered
1 cup chopped broccoli
1/2 cup chopped onions
1/2 cup lowfat cottage cheese
1 teaspoon dried dill weed
1 teaspoon salt
1 teaspoon black pepper
1/2 teaspoon ground red pepper
8 ounces lowfat sour cream
cooking spray
3/4 cup lowfat cheddar cheese -- shredded
Preheat oven to 375. Put potatoes in saucepan; cover with water. Bring to boil-reduce heat and simmer 20 min. or until tender. Drain potatoes in colander over a bowl, reserving 1 cup cooking liquid. Return potatoes and liquid to pan; mash with a potato masher until slightly chunky.
Add chopped broccoli, onion, and next 6 ingredients to pan and stir well. Spoon potato mixture into 11x7 baking dish coated with cooking spray. Bake for 35 minutes. Sprinkle with cheese, bake an additional 5 minutes or until cheese has melted.
This recipe serves 8 (about 1 cup).
164 Calories; 2g Fat; 9g Protein; 26g Carbohydrate; 2g Dietary Fiber . . . . . .
2 pounds Yukon Gold potatoes -- skin on and quartered
1 cup chopped broccoli
1/2 cup chopped onions
1/2 cup lowfat cottage cheese
1 teaspoon dried dill weed
1 teaspoon salt
1 teaspoon black pepper
1/2 teaspoon ground red pepper
8 ounces lowfat sour cream
cooking spray
3/4 cup lowfat cheddar cheese -- shredded
Preheat oven to 375. Put potatoes in saucepan; cover with water. Bring to boil-reduce heat and simmer 20 min. or until tender. Drain potatoes in colander over a bowl, reserving 1 cup cooking liquid. Return potatoes and liquid to pan; mash with a potato masher until slightly chunky.
Add chopped broccoli, onion, and next 6 ingredients to pan and stir well. Spoon potato mixture into 11x7 baking dish coated with cooking spray. Bake for 35 minutes. Sprinkle with cheese, bake an additional 5 minutes or until cheese has melted.
This recipe serves 8 (about 1 cup).
164 Calories; 2g Fat; 9g Protein; 26g Carbohydrate; 2g Dietary Fiber . . . . . .
Broccoli-Cheese Pie
Broccoli-Cheese Pie
posted by CrissyBear - 3/6/11
2 tablespoons plain dry breadcrumbs
4 large eggs
1 1/4 cups 1% milk
1/2 teaspoon hot sauce -- such as Tabasco
1/4 teaspoon salt -- or to taste
Freshly ground pepper to taste
2 cups cubed whole-wheat country bread -- (about 2 slices crusts removed)
3 cups broccoli florets
2 teaspoons extra-virgin olive oil
4 slices Canadian bacon -- diced (about 2 1/2 ounces)
1 medium onion -- chopped
1 cup grated Monterey Jack or part-skim mozzarella cheese (4 ounces)
Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan (6-cup capacity) with cooking spray. Add breadcrumbs, tilting to coat bottom and sides.
Whisk eggs, milk, hot sauce, salt and pepper in a large bowl. Add bread and stir to coat. Set aside in the refrigerator.
Steam broccoli until just tender, 3 to 4 minutes. Refresh under cold water and drain well. Chop coarsely.
Heat oil in a medium nonstick skillet over medium-high heat. Add bacon and onion; cook, stirring often, until softened and light golden, 3 to 5 minutes. Add onion mixture and broccoli to the egg mixture; stir in cheese. Pour into the prepared pan, spreading evenly.
Bake the pie until light golden and set, 45 to 50 minutes. Let cool slightly, cut into wedges and serve.
This recipe serves 6.
PointsPlus™ Value =
Per serving: 226 calories; 13 g fat (5 g sat, 3 g mono); 172 mg cholesterol; 14 g carbohydrate; 15 g protein; 3 g fiber; 479 mg sodium. Nutrition bonus: 36 mg vitamin C (60% dv), 227 mg calcium (28% dv).
To make ahead: Prepare through step 4. Cover and refrigerate for up to 12 hours.
posted by CrissyBear - 3/6/11
2 tablespoons plain dry breadcrumbs
4 large eggs
1 1/4 cups 1% milk
1/2 teaspoon hot sauce -- such as Tabasco
1/4 teaspoon salt -- or to taste
Freshly ground pepper to taste
2 cups cubed whole-wheat country bread -- (about 2 slices crusts removed)
3 cups broccoli florets
2 teaspoons extra-virgin olive oil
4 slices Canadian bacon -- diced (about 2 1/2 ounces)
1 medium onion -- chopped
1 cup grated Monterey Jack or part-skim mozzarella cheese (4 ounces)
Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan (6-cup capacity) with cooking spray. Add breadcrumbs, tilting to coat bottom and sides.
Whisk eggs, milk, hot sauce, salt and pepper in a large bowl. Add bread and stir to coat. Set aside in the refrigerator.
Steam broccoli until just tender, 3 to 4 minutes. Refresh under cold water and drain well. Chop coarsely.
Heat oil in a medium nonstick skillet over medium-high heat. Add bacon and onion; cook, stirring often, until softened and light golden, 3 to 5 minutes. Add onion mixture and broccoli to the egg mixture; stir in cheese. Pour into the prepared pan, spreading evenly.
Bake the pie until light golden and set, 45 to 50 minutes. Let cool slightly, cut into wedges and serve.
This recipe serves 6.
PointsPlus™ Value =
Per serving: 226 calories; 13 g fat (5 g sat, 3 g mono); 172 mg cholesterol; 14 g carbohydrate; 15 g protein; 3 g fiber; 479 mg sodium. Nutrition bonus: 36 mg vitamin C (60% dv), 227 mg calcium (28% dv).
To make ahead: Prepare through step 4. Cover and refrigerate for up to 12 hours.
Bowtie Chicken and Broccoli Alfredo
Bowtie Chicken and Broccoli Alfredo
Crissy's Note: The serving is very large and I often get by with less (1 cup).
8 ounces bowtie pasta -- (3 cups dry)
5 cups broccoli florets
1 cup low-fat milk
1 1/2 tablespoons cornstarch
1 cup reduced-sodium chicken broth
1/4 cup light cream cheese
1/2 teaspoon garlic powder
1/4 teaspoon pepper -- or more to taste
1/2 cup grated Parmesan cheese
2 cups shredded cooked boneless, skinless chicken breast
Cook the pasta according to the package directions while preparing the sauce, and set aside.
Place the broccoli in a large microwave safe dish. Add 3 tablespoons of water, cover, and microwave for 4 minutes, or until crisp tender.
In a medium saucepan, whisk the milk and cornstarch until smooth. Whisk in the broth and place over low heat. Add the cream cheese, garlic powder, and pepper. Bring to a low simmer and cook until the sauce thickens, about 4 minutes. Whisk in the Parmesan and cook for 1 to 2 more minutes, or until sauce is smooth.
Toss the cooked pasta, broccoli, and chicken together in a large serving dish. Pour the sauce on top, and toss gently to combine.
This recipe serves 6 (about 1-1/2 cup)
PointsPlus™ Value =
330 calories; 36 g carb; 7 g fat; 27 g protein; 4 g fiber
sent by Linda (PA) - 2010 hol card exchange from Eat What You Love by M Koch.
Crissy's Note: The serving is very large and I often get by with less (1 cup).
8 ounces bowtie pasta -- (3 cups dry)
5 cups broccoli florets
1 cup low-fat milk
1 1/2 tablespoons cornstarch
1 cup reduced-sodium chicken broth
1/4 cup light cream cheese
1/2 teaspoon garlic powder
1/4 teaspoon pepper -- or more to taste
1/2 cup grated Parmesan cheese
2 cups shredded cooked boneless, skinless chicken breast
Cook the pasta according to the package directions while preparing the sauce, and set aside.
Place the broccoli in a large microwave safe dish. Add 3 tablespoons of water, cover, and microwave for 4 minutes, or until crisp tender.
In a medium saucepan, whisk the milk and cornstarch until smooth. Whisk in the broth and place over low heat. Add the cream cheese, garlic powder, and pepper. Bring to a low simmer and cook until the sauce thickens, about 4 minutes. Whisk in the Parmesan and cook for 1 to 2 more minutes, or until sauce is smooth.
Toss the cooked pasta, broccoli, and chicken together in a large serving dish. Pour the sauce on top, and toss gently to combine.
This recipe serves 6 (about 1-1/2 cup)
PointsPlus™ Value =
330 calories; 36 g carb; 7 g fat; 27 g protein; 4 g fiber
sent by Linda (PA) - 2010 hol card exchange from Eat What You Love by M Koch.
Slow Cooker Meat Loaf with Shitake Mushrooms
Slow-Cooker Meat Loaf with Shiitake Mushrooms
YIELD: 6 servings (serving size: 4 ounces)
Ingredients
2 (1-ounce) slices whole wheat bread
3/4 pound ground round
3/4 pound ground turkey
1 1/2 cups sliced shiitake mushrooms
1/2 cup grated fresh onion
1 teaspoon dried Italian seasoning
3/4 teaspoon salt
2 large eggs, lightly beaten
1 garlic clove, minced
2 tablespoons ketchup
1 1/2 teaspoons Dijon mustard
1/8 teaspoon ground red pepper
Preparation
Place bread in a food processor, and pulse 10 times or until crumbs measure 1 1/3 cups. Combine the crumbs, beef, and next 7 ingredients (beef through garlic) in a large bowl, and shape meat mixture into a 9 x 6-inch loaf. Place loaf in an electric slow cooker.
Combine ketchup, mustard, and pepper in a small bowl, stirring with a fork. Spread ketchup mixture evenly over top of loaf. Cover with lid; cook on LOW for 5 hours.
Calories: 265 Calories from fat: 43% Fat: 12.7g Saturated fat: 4.2g Monounsaturated fat: 5.1g Polyunsaturated fat: 1.7g Protein: 25.2g Carbohydrate: 12.7g Fiber: 1.9g Cholesterol: 152mg Iron: 3mg
Sodium: 545mg Calcium: 41mg
YIELD: 6 servings (serving size: 4 ounces)
Ingredients
2 (1-ounce) slices whole wheat bread
3/4 pound ground round
3/4 pound ground turkey
1 1/2 cups sliced shiitake mushrooms
1/2 cup grated fresh onion
1 teaspoon dried Italian seasoning
3/4 teaspoon salt
2 large eggs, lightly beaten
1 garlic clove, minced
2 tablespoons ketchup
1 1/2 teaspoons Dijon mustard
1/8 teaspoon ground red pepper
Preparation
Place bread in a food processor, and pulse 10 times or until crumbs measure 1 1/3 cups. Combine the crumbs, beef, and next 7 ingredients (beef through garlic) in a large bowl, and shape meat mixture into a 9 x 6-inch loaf. Place loaf in an electric slow cooker.
Combine ketchup, mustard, and pepper in a small bowl, stirring with a fork. Spread ketchup mixture evenly over top of loaf. Cover with lid; cook on LOW for 5 hours.
Calories: 265 Calories from fat: 43% Fat: 12.7g Saturated fat: 4.2g Monounsaturated fat: 5.1g Polyunsaturated fat: 1.7g Protein: 25.2g Carbohydrate: 12.7g Fiber: 1.9g Cholesterol: 152mg Iron: 3mg
Sodium: 545mg Calcium: 41mg
Saucy Italian-Style Chicken Thighs
Saucy Italian-Style Chicken Thighs
Yield: 6 servings (serving size: 2 thighs and about 3/4 cup sauce)
12 chicken thighs (about 3 pounds), skinned
1 (14.5-ounce) can Italian-style diced tomatoes
1 (6-ounce) can tomato paste
1/2 cup chopped onion
1 tablespoon bottled minced garlic
1 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
Place chicken in a 4-quart electric slow cooker. Combine tomatoes and remaining ingredients; stir well. Pour sauce over chicken. Cover with lid, and cook on high-heat setting 1 hour.
Reduce heat setting to low; cook 4 to 5 hours or until chicken is tender.
CALORIES 202 (24% from fat); FAT 5.4g (sat 1.4g,mono 1.6g,poly 1.4g); IRON 2.3mg; CHOLESTEROL 109mg; CALCIUM 35mg; CARBOHYDRATE 9.6g; SODIUM 526mg; PROTEIN 27.8g; FIBER 2.1g
Yield: 6 servings (serving size: 2 thighs and about 3/4 cup sauce)
12 chicken thighs (about 3 pounds), skinned
1 (14.5-ounce) can Italian-style diced tomatoes
1 (6-ounce) can tomato paste
1/2 cup chopped onion
1 tablespoon bottled minced garlic
1 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
Place chicken in a 4-quart electric slow cooker. Combine tomatoes and remaining ingredients; stir well. Pour sauce over chicken. Cover with lid, and cook on high-heat setting 1 hour.
Reduce heat setting to low; cook 4 to 5 hours or until chicken is tender.
CALORIES 202 (24% from fat); FAT 5.4g (sat 1.4g,mono 1.6g,poly 1.4g); IRON 2.3mg; CHOLESTEROL 109mg; CALCIUM 35mg; CARBOHYDRATE 9.6g; SODIUM 526mg; PROTEIN 27.8g; FIBER 2.1g
Home-Style Meat Loaf
Home-Style Meat Loaf
Cooking Light 1999 Annual
Servings: 6
Posted by DebMj1
9/20/04
3/4 cup ketchup, divided
1/2 cup quick-cooking oats
1/4 cup minced fresh onion
2 tablespoons chopped fresh parsley
1 tablespoon brown sugar
1/4 teaspoon salt
1/4 teaspoon pepper
2 large egg whites, lightly beaten
1 1/2 pounds ground round (I used 96% lean ground beef)
Cooking spray
Preheat oven to 350°.
Combine 1/2 cup ketchup, oats, and next 6 ingredients (oats through egg whites) in a large bowl. Add meat; stir just until blended. Shape meat mixture into an 8 x 4-inch loaf on a broiler pan coated with cooking spray. Brush 1/4 cup ketchup over meat loaf. Bake at 350° for 1 hour and 10 minutes. Let stand 10 minutes before slicing.
Yield: 6 servings (serving size: 1 slice)
NUTRITION PER SERVING
CALORIES 242 (28% from fat); FAT 7.5g; FIBER 1.4g;
Cooking Light 1999 Annual
Servings: 6
Posted by DebMj1
9/20/04
3/4 cup ketchup, divided
1/2 cup quick-cooking oats
1/4 cup minced fresh onion
2 tablespoons chopped fresh parsley
1 tablespoon brown sugar
1/4 teaspoon salt
1/4 teaspoon pepper
2 large egg whites, lightly beaten
1 1/2 pounds ground round (I used 96% lean ground beef)
Cooking spray
Preheat oven to 350°.
Combine 1/2 cup ketchup, oats, and next 6 ingredients (oats through egg whites) in a large bowl. Add meat; stir just until blended. Shape meat mixture into an 8 x 4-inch loaf on a broiler pan coated with cooking spray. Brush 1/4 cup ketchup over meat loaf. Bake at 350° for 1 hour and 10 minutes. Let stand 10 minutes before slicing.
Yield: 6 servings (serving size: 1 slice)
NUTRITION PER SERVING
CALORIES 242 (28% from fat); FAT 7.5g; FIBER 1.4g;
Cheesy Meat Loaf Minis
Cheesy Meat Loaf Minis
We add white cheddar cheese to this comfort-food favorite making it seem more indulgent than it actually is at less than 300 calories per serving.
YIELD: 6 servings (serving size: 1 meat loaf)
COURSE: Main Dishes
Ingredients
1/2 cup fresh breadcrumbs (about 1 ounce)--used Garlic Flavored
Cooking spray
1 cup chopped onion
2 garlic cloves, chopped
1/2 cup ketchup, divided
3 ounces white cheddar cheese, diced -Used Yellow Sharp Shredded
1/4 cup chopped fresh parsley
2 tablespoons grated Parmesan cheese
1 tablespoon prepared horseradish
1 tablespoon Dijon mustard
3/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 pounds ground sirloin
1 large egg, lightly beaten
Preparation
1. Preheat oven to 425°.
2. Heat a skillet over medium-high heat. Add breadcrumbs; cook 3 minutes or until toasted, stirring frequently.
3. While breadcrumbs cook, heat a large skillet over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes. Combine onion mixture, breadcrumbs, 1/4 cup ketchup, and remaining ingredients. Shape into 6 (4 x 2-inch) loaves on a broiler pan coated with cooking spray; spread 2 teaspoons ketchup over each. Bake at 425° for 25 minutes or until done.
Nutritional Information
Calories: 256; Fat: 11.6g; Saturated fat: 5.7g; Monounsaturated fat: 3.9g; Polyunsaturated fat: 0.9g; Protein: 28.5g; Carbohydrate: 11.2g; Fiber: 0.9g; Cholesterol: 112mg; Iron: 2.6mg; Sodium: 620mg; Calcium: 159mg
We add white cheddar cheese to this comfort-food favorite making it seem more indulgent than it actually is at less than 300 calories per serving.
YIELD: 6 servings (serving size: 1 meat loaf)
COURSE: Main Dishes
Ingredients
1/2 cup fresh breadcrumbs (about 1 ounce)--used Garlic Flavored
Cooking spray
1 cup chopped onion
2 garlic cloves, chopped
1/2 cup ketchup, divided
3 ounces white cheddar cheese, diced -Used Yellow Sharp Shredded
1/4 cup chopped fresh parsley
2 tablespoons grated Parmesan cheese
1 tablespoon prepared horseradish
1 tablespoon Dijon mustard
3/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 pounds ground sirloin
1 large egg, lightly beaten
Preparation
1. Preheat oven to 425°.
2. Heat a skillet over medium-high heat. Add breadcrumbs; cook 3 minutes or until toasted, stirring frequently.
3. While breadcrumbs cook, heat a large skillet over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes. Combine onion mixture, breadcrumbs, 1/4 cup ketchup, and remaining ingredients. Shape into 6 (4 x 2-inch) loaves on a broiler pan coated with cooking spray; spread 2 teaspoons ketchup over each. Bake at 425° for 25 minutes or until done.
Nutritional Information
Calories: 256; Fat: 11.6g; Saturated fat: 5.7g; Monounsaturated fat: 3.9g; Polyunsaturated fat: 0.9g; Protein: 28.5g; Carbohydrate: 11.2g; Fiber: 0.9g; Cholesterol: 112mg; Iron: 2.6mg; Sodium: 620mg; Calcium: 159mg
Meatloaf
Meatloaf
Recipe courtesy Collucci Bros.
.Prep Time:20 minInactive Prep Time:-- Cook Time:55 minLevel:
EasyServes:
6 to 8 servings.Ingredients
Salad oil
1 carrot, small to medium dice
2 stalks celery, small to medium dice
1 medium onion, small to medium dice
2 pounds ground beef
2 eggs
Salt and freshly ground black pepper
Dash hot sauce (recommended: Tabasco)
Dash Worcestershire sauce
3 slices bread
1/2 cup seasoned Italian bread crumbs
Ketchup
Directions
Preheat oven at 375 degrees F.
In a medium-sized saute pan, put 2 dribbles of salad oil and heat over medium-high heat.
Add the carrots, celery, and onions and saute, about 5 minutes. Put aside and let cool.
In large bowl put the carrot mixture, ground beef and remaining ingredients, except for the bread, the bread crumbs and ketchup. Soak the bread in cold water, then squeeze water out (like a sponge) and drain it. Add to the ground beef and mix. (A stand mixer is may help make it easier.) Add the bread crumbs and mix. Roll into firm loaf, spread ketchup over the top, and place into preheated oven for approximately 45 to 55 minutes, or until cooked through. Take out and serve hot.
as is about 6 ppv per serving, but you can exchange items to lower PPV
Recipe courtesy Collucci Bros.
.Prep Time:20 minInactive Prep Time:-- Cook Time:55 minLevel:
EasyServes:
6 to 8 servings.Ingredients
Salad oil
1 carrot, small to medium dice
2 stalks celery, small to medium dice
1 medium onion, small to medium dice
2 pounds ground beef
2 eggs
Salt and freshly ground black pepper
Dash hot sauce (recommended: Tabasco)
Dash Worcestershire sauce
3 slices bread
1/2 cup seasoned Italian bread crumbs
Ketchup
Directions
Preheat oven at 375 degrees F.
In a medium-sized saute pan, put 2 dribbles of salad oil and heat over medium-high heat.
Add the carrots, celery, and onions and saute, about 5 minutes. Put aside and let cool.
In large bowl put the carrot mixture, ground beef and remaining ingredients, except for the bread, the bread crumbs and ketchup. Soak the bread in cold water, then squeeze water out (like a sponge) and drain it. Add to the ground beef and mix. (A stand mixer is may help make it easier.) Add the bread crumbs and mix. Roll into firm loaf, spread ketchup over the top, and place into preheated oven for approximately 45 to 55 minutes, or until cooked through. Take out and serve hot.
as is about 6 ppv per serving, but you can exchange items to lower PPV
WW Meatloaf
20 oz Raw Ground Turkey 93/7 Percent
1/4 Cup grated Romano or Parmesan Cheese
1/2 Cup Ketchup
1/2 Cup Egg Beaters
4 oz Pre Packaged Stuffing mix such as Stove Top (This is half of an 8 oz Package)
I added chopped purple onions and broc slaw to the mixture also.
Take off your rings! Wash your hands! The best way to mix meatloaf is with your hands.
Preheat Oven to 350 degrees.
Spray Loaf Pan with cooking Spray such as Pam.
1. Mix all ingredients by hand in a large bowl.
2. Form into a loaf and place in loaf pan.
3. Bake at 350 degrees for 45 minutes
Remove from oven and enjoy!
1/4 Cup grated Romano or Parmesan Cheese
1/2 Cup Ketchup
1/2 Cup Egg Beaters
4 oz Pre Packaged Stuffing mix such as Stove Top (This is half of an 8 oz Package)
I added chopped purple onions and broc slaw to the mixture also.
Take off your rings! Wash your hands! The best way to mix meatloaf is with your hands.
Preheat Oven to 350 degrees.
Spray Loaf Pan with cooking Spray such as Pam.
1. Mix all ingredients by hand in a large bowl.
2. Form into a loaf and place in loaf pan.
3. Bake at 350 degrees for 45 minutes
Remove from oven and enjoy!
Saturday, December 31, 2011
HG Paella
HG's Yippee Paella
Putting the YAY in Paella
We were SO excited to make over this famous dish. Our Yippee Paella is the kind of recipe you can serve at a dinner party without ANYONE suspecting it's low in fat and calories. No party in the near future? Just make it for yourself and a pal. (Leftovers rock!)
Ingredients:
8 oz. raw boneless skinless lean chicken breast, cut into bite-sized pieces
1/2 tsp. each salt and black pepper, divided
2 cups sliced onions
2 red bell peppers, seeded and chopped
1 tbsp. chopped garlic
2 cups sliced mushrooms
2 cups chopped tomatoes
1 tsp. ground turmeric
1/2 tsp. paprika
1/4 tsp. ground thyme
1 cup uncooked brown rice
3/4 cup fat-free chicken broth
1 1/2 cups frozen green peas
2 bay leaves
8 oz. raw shrimp, peeled, tails removed, deveined
6 oz. raw scallops, cut into bite-sized pieces
6 oz. raw tilapia (or other flaky white fish), cut into bite-sized pieces
1/4 cup chopped fresh parsley
1 tbsp. lemon juice
Optional: lemon wedges, additional salt and black pepper
Directions:
Spray a large pot (with a lid) with nonstick spray and bring to medium-high heat on the stove. Add chicken and season with 1/8 tsp. each salt and black pepper. Stirring occasionally, cook for 5 minutes, or until chicken is cooked through. Transfer chicken to a bowl and set aside.
Remove pot from heat, re-spray, and return to medium-high heat. Add onions, bell peppers, and garlic. Stirring occasionally, cook until softened, about 6 minutes.
Add mushrooms, tomatoes, turmeric, paprika, thyme, and 1/4 tsp. each salt and black pepper to the pot. Cook until mushrooms have softened, about 5 minutes, stirring occasionally.
Add rice and mix well. Add broth, peas, and bay leaves. Bring to a boil and then reduce to a simmer. Cover and cook for 35 - 40 minutes, until rice is fully cooked.
Add all of the seafood, the cooked chicken, and the parsley. Stirring often, cook for 5 minutes, or until seafood is fully cooked.
Add lemon juice and stir. Remove from heat and re-cover. Let stand for 10 minutes.
Remove bay leaves. Add remaining 1/8 tsp. each salt and black pepper. If you like, garnish with lemon wedges and season to taste with additional salt and black pepper. Enjoy!
MAKES 6 SERVINGS
Ingredients:
8 oz. raw boneless skinless lean chicken breast, cut into bite-sized pieces
1/2 tsp. each salt and black pepper, divided
2 cups sliced onions
2 red bell peppers, seeded and chopped
1 tbsp. chopped garlic
2 cups sliced mushrooms
2 cups chopped tomatoes
1 tsp. ground turmeric
1/2 tsp. paprika
1/4 tsp. ground thyme
1 cup uncooked brown rice
3/4 cup fat-free chicken broth
1 1/2 cups frozen green peas
2 bay leaves
8 oz. raw shrimp, peeled, tails removed, deveined
6 oz. raw scallops, cut into bite-sized pieces
6 oz. raw tilapia (or other flaky white fish), cut into bite-sized pieces
1/4 cup chopped fresh parsley
1 tbsp. lemon juice
Optional: lemon wedges, additional salt and black pepper
Directions:
Spray a large pot (with a lid) with nonstick spray and bring to medium-high heat on the stove. Add chicken and season with 1/8 tsp. each salt and black pepper. Stirring occasionally, cook for 5 minutes, or until chicken is cooked through. Transfer chicken to a bowl and set aside.
Remove pot from heat, re-spray, and return to medium-high heat. Add onions, bell peppers, and garlic. Stirring occasionally, cook until softened, about 6 minutes.
Add mushrooms, tomatoes, turmeric, paprika, thyme, and 1/4 tsp. each salt and black pepper to the pot. Cook until mushrooms have softened, about 5 minutes, stirring occasionally.
Add rice and mix well. Add broth, peas, and bay leaves. Bring to a boil and then reduce to a simmer. Cover and cook for 35 - 40 minutes, until rice is fully cooked.
Add all of the seafood, the cooked chicken, and the parsley. Stirring often, cook for 5 minutes, or until seafood is fully cooked.
Add lemon juice and stir. Remove from heat and re-cover. Let stand for 10 minutes.
Remove bay leaves. Add remaining 1/8 tsp. each salt and black pepper. If you like, garnish with lemon wedges and season to taste with additional salt and black pepper. Enjoy!
MAKES 6 SERVINGS
Serving Size: 1/6th of recipe (about 1 1/2 cups)
Calories: 319
Fat: 3g
Sodium: 440mg
Carbs: 39.5g
Fiber: 5g
Sugars: 7.5g
Protein: 33.5g
PointsPlus® value 8*
Calories: 319
Fat: 3g
Sodium: 440mg
Carbs: 39.5g
Fiber: 5g
Sugars: 7.5g
Protein: 33.5g
PointsPlus® value 8*
Source: Hungry Girl
http://www.hungry-girl.com/chew/show/1987
HG Picnic Perfect Pasta Salad
HG's Picnic-Perfect Pasta Salad
Going Spiral
When this big bowl of Italian-style pasta salad is unveiled at your next BBQ or picnic, you'll be the only one who knows that it's low in calories. This recipe ROCKS...
Ingredients:
Salad
6 oz. (about 2 cups) uncooked rotini pasta with at least 4g fiber per 2-oz. serving
1 zucchini, chopped
1 large tomato, chopped
1 yellow bell pepper, seeded and chopped
1 large cucumber, chopped
1 cup artichoke hearts packed in water, drained and chopped
1/2 cup roasted red peppers packed in water, drained and chopped
1/2 cup chopped scallions
1/4 cup sliced black olives
Dressing
1/3 cup fat-free Italian dressing
1/4 cup finely chopped fresh basil
2 tbsp. sun-dried tomatoes packed in oil, drained, patted dry, finely chopped
Optional: salt and black pepper
Directions:
Prepare pasta according to package instructions. Drain well and transfer to a large bowl. Set aside.
Combine dressing ingredients in a small bowl and mix until blended. Set aside.
Add all remaining salad ingredients to the bowl with the cooked pasta. Add dressing and toss to coat. Cover and refrigerate for at least 1 hour, until completely chilled.
If you like, season to taste with salt and black pepper. Enjoy!
MAKES 8 SERVINGS
Ingredients:
Salad
6 oz. (about 2 cups) uncooked rotini pasta with at least 4g fiber per 2-oz. serving
1 zucchini, chopped
1 large tomato, chopped
1 yellow bell pepper, seeded and chopped
1 large cucumber, chopped
1 cup artichoke hearts packed in water, drained and chopped
1/2 cup roasted red peppers packed in water, drained and chopped
1/2 cup chopped scallions
1/4 cup sliced black olives
Dressing
1/3 cup fat-free Italian dressing
1/4 cup finely chopped fresh basil
2 tbsp. sun-dried tomatoes packed in oil, drained, patted dry, finely chopped
Optional: salt and black pepper
Directions:
Prepare pasta according to package instructions. Drain well and transfer to a large bowl. Set aside.
Combine dressing ingredients in a small bowl and mix until blended. Set aside.
Add all remaining salad ingredients to the bowl with the cooked pasta. Add dressing and toss to coat. Cover and refrigerate for at least 1 hour, until completely chilled.
If you like, season to taste with salt and black pepper. Enjoy!
MAKES 8 SERVINGS
Serving Size: 1/8th of recipe (1 heaping cup)
Calories: 124
Fat: 1.5g
Sodium: 302mg
Carbs: 23.5g
Fiber: 3.5g
Sugars: 4g
Protein: 4.5g
PointsPlus® value 3*
Calories: 124
Fat: 1.5g
Sodium: 302mg
Carbs: 23.5g
Fiber: 3.5g
Sugars: 4g
Protein: 4.5g
PointsPlus® value 3*
Recipe from Hungry Girl Website
http://www.hungry-girl.com/chew/show/1995
Thursday, December 8, 2011
Crunchy Vegetable Wrap
Crunchy Vegetable Wrap
1/4 cup tub-style fat-free cream cheese
4 (10-inch) fat-free flour tortillas
4 curly leaf lettuce leaves
1 cup alfalfa sprouts
1 cup shredded red cabbage
1/2 cup chopped tomato
1/4 cup (1 ounce) crumbled blue cheese
2 tablespoons finely diced red onion
Spread 1 tablespoon cream cheese over each tortilla; top each with a lettuce leaf. Divide sprouts and remaining ingredients evenly among tortillas; roll up. Cut each rolled wrap in half diagonally.
Yield: 4 servings (serving size: 1 wrap)
CALORIES 183 (11% from fat); FAT 2.3g (sat 1.4g,mono 0.6g,poly 0.2g); IRON 0.4mg; CHOLESTEROL 8mg; CALCIUM 95mg; CARBOHYDRATE 34g; SODIUM 614mg; PROTEIN 7g; FIBER 1.1g
1/4 cup tub-style fat-free cream cheese
4 (10-inch) fat-free flour tortillas
4 curly leaf lettuce leaves
1 cup alfalfa sprouts
1 cup shredded red cabbage
1/2 cup chopped tomato
1/4 cup (1 ounce) crumbled blue cheese
2 tablespoons finely diced red onion
Spread 1 tablespoon cream cheese over each tortilla; top each with a lettuce leaf. Divide sprouts and remaining ingredients evenly among tortillas; roll up. Cut each rolled wrap in half diagonally.
Yield: 4 servings (serving size: 1 wrap)
CALORIES 183 (11% from fat); FAT 2.3g (sat 1.4g,mono 0.6g,poly 0.2g); IRON 0.4mg; CHOLESTEROL 8mg; CALCIUM 95mg; CARBOHYDRATE 34g; SODIUM 614mg; PROTEIN 7g; FIBER 1.1g
P.F. Chang’s Chicken Lettuce Wraps
P.F. Chang’s Chicken Lettuce Wraps
Source: Recipe Clone
Servings: 4
Posted by: Waneyvant (Jane)
Wraps:
8 slices Dried Sliced Shitake Mushrooms
1 tsp cornstarch
2 tsp dry sherry
2 tsp soy sauce
2 tsp water
1 pound uncooked boneless, skinless chicken breast, cut into small chunks
3 tsp vegetable oil
1 tsp ginger root
2 clove garlic cloves
2 green onions
2 dried hot chile pepper(s), whole (optional)
1 (8 oz) can bamboo shoots, drained & minced
1 (8 oz) can water chestnuts, drained & minced
1 oz packaged rice noodles
Salt & pepper, to taste
Cooking Sauce:
1 Tbsp hoisin sauce
1 Tbsp soy sauce
1 Tbsp dry sherry
2 Tbsp oyster sauce
2 Tbsp water
1 tsp sesame oil
1 tsp sugar
2 tsp cornstarch
12 to 16 Lettuce leaves (iceberg, Boston, etc)
Cover mushrooms with very hot water, let stand 30 minutes, then drain, mince & discard woody stems. Set aside. Mix together ingredients for cooking sauce in small bowl, set aside.
In medium bowl, combine cornstarch, sherry, water, soy sauce, salt, pepper & chicken. Stir to coat. Stir in 1 tsp. oil and let sit 15 minutes to marinate.
Heat wok over medium high heat. Add 1 tsp oil, then add chicken and stir-fry for 3 to 4 minutes. Remove chicken to bowl. Add 1 tsp. oil to wok. Add ginger, garlic, chilies & onion; stir-fry for 2 minutes. Return chicken to pan. Add mixed cooking sauce to pan. Cook until thickened and hot, about 1 minute. Cover bottom of serving dish with cooked noodles, and top with chicken mixture. Spoon into lettuce leaf.
To cook noodles, soak in hot water for 10 minutes. Drain well.
Source: Recipe Clone
Servings: 4
Posted by: Waneyvant (Jane)
Wraps:
8 slices Dried Sliced Shitake Mushrooms
1 tsp cornstarch
2 tsp dry sherry
2 tsp soy sauce
2 tsp water
1 pound uncooked boneless, skinless chicken breast, cut into small chunks
3 tsp vegetable oil
1 tsp ginger root
2 clove garlic cloves
2 green onions
2 dried hot chile pepper(s), whole (optional)
1 (8 oz) can bamboo shoots, drained & minced
1 (8 oz) can water chestnuts, drained & minced
1 oz packaged rice noodles
Salt & pepper, to taste
Cooking Sauce:
1 Tbsp hoisin sauce
1 Tbsp soy sauce
1 Tbsp dry sherry
2 Tbsp oyster sauce
2 Tbsp water
1 tsp sesame oil
1 tsp sugar
2 tsp cornstarch
12 to 16 Lettuce leaves (iceberg, Boston, etc)
Cover mushrooms with very hot water, let stand 30 minutes, then drain, mince & discard woody stems. Set aside. Mix together ingredients for cooking sauce in small bowl, set aside.
In medium bowl, combine cornstarch, sherry, water, soy sauce, salt, pepper & chicken. Stir to coat. Stir in 1 tsp. oil and let sit 15 minutes to marinate.
Heat wok over medium high heat. Add 1 tsp oil, then add chicken and stir-fry for 3 to 4 minutes. Remove chicken to bowl. Add 1 tsp. oil to wok. Add ginger, garlic, chilies & onion; stir-fry for 2 minutes. Return chicken to pan. Add mixed cooking sauce to pan. Cook until thickened and hot, about 1 minute. Cover bottom of serving dish with cooked noodles, and top with chicken mixture. Spoon into lettuce leaf.
To cook noodles, soak in hot water for 10 minutes. Drain well.
Italian Balsamic Chicken Wrap
Italian Balsamic Chicken Wrap
1/4 cup minced fresh parsley
1 tablespoon dried Italian seasoning
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon black pepper
2 garlic cloves, minced
8 (4-ounce) skinned, boned chicken breast halves
Cooking spray
8 (6-inch) fat-free flour tortillas
Combine first 6 ingredients in a large zip-top bag. Add chicken to bag; seal and marinate in refrigerator at least 2 hours.
Prepare grill.
Remove chicken from bag; discard marinade. Place chicken on a grill rack coated with cooking spray; grill 6 minutes on each side or until done. Cool; cut chicken into 1/4-inch strips.
Warm tortillas according to package directions. Divide chicken evenly among tortillas; roll up.
Yield: 8 servings
CALORIES 225 FAT 3.2g FIBER 0
1/4 cup minced fresh parsley
1 tablespoon dried Italian seasoning
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon black pepper
2 garlic cloves, minced
8 (4-ounce) skinned, boned chicken breast halves
Cooking spray
8 (6-inch) fat-free flour tortillas
Combine first 6 ingredients in a large zip-top bag. Add chicken to bag; seal and marinate in refrigerator at least 2 hours.
Prepare grill.
Remove chicken from bag; discard marinade. Place chicken on a grill rack coated with cooking spray; grill 6 minutes on each side or until done. Cool; cut chicken into 1/4-inch strips.
Warm tortillas according to package directions. Divide chicken evenly among tortillas; roll up.
Yield: 8 servings
CALORIES 225 FAT 3.2g FIBER 0
Ground Beef Stroganoff
Ground Beef Stroganoff
1/2 lb. lean ground beef
1/2 medium onion, chopped
1/2 tsp garlic powder
can mushroom soup
1/2 c reduced fat sour cream
4oz can of chopped mushrooms (drained)
salt and pepper to taste
Directions
Brown ground beef in skillet. Add in onion and garlic and cook together for 3 min. Add in remaining ingredients bring to a boil and simmer for 15 minutes with lid on.
Number of Servings: 4
Amount Per Serving
Calories: 227.4
Total Fat: 15.1 g
Cholesterol: 47.6 mg
Sodium: 1,215.3 mg
Total Carbs: 9.7 g
Dietary Fiber: 1.1 g
Protein: 13.7 g
1/2 lb. lean ground beef
1/2 medium onion, chopped
1/2 tsp garlic powder
can mushroom soup
1/2 c reduced fat sour cream
4oz can of chopped mushrooms (drained)
salt and pepper to taste
Directions
Brown ground beef in skillet. Add in onion and garlic and cook together for 3 min. Add in remaining ingredients bring to a boil and simmer for 15 minutes with lid on.
Number of Servings: 4
Amount Per Serving
Calories: 227.4
Total Fat: 15.1 g
Cholesterol: 47.6 mg
Sodium: 1,215.3 mg
Total Carbs: 9.7 g
Dietary Fiber: 1.1 g
Protein: 13.7 g
Vegetable Fried Rice
Vegetable Fried Rice
Posted By: WORKINPROGRESS72
1/2 Fat-free egg substitute
1/2 tsp sesame oil
1 cup chopped onions
3 cloves garlic, minced
3/4 cup diced carrots
3/4 cup diced celery
1/2 chopped green onion
1 tsp grated ginger root
1/4 cup reduced sodium soy sauce
1 tbsp honey
4 cup cooked brown rice
1. Whisk together egg substitute and sesame oil in small bowl. Pour over bottom of small skillet. Cook for three minutes. Remove from heat and cut into bite sized pieces.
2. Add olive oil to a large non-stick pan. Add onions, garlic, carrots, celery, green onions, and ginger.
3. Cook and stir over medium heat for 5 minutes, until vegetables are softened. Add soy sauce, honey, cooked egg, and cooked rice. Cook 3 minutes until heated through.
Servings: 8
Calories: 127
Fat: 2g
Saturated fat: 0g
Protein: 4.8 g
Carbs: 24 g
Sodium: 310 mg
Posted By: WORKINPROGRESS72
1/2 Fat-free egg substitute
1/2 tsp sesame oil
1 cup chopped onions
3 cloves garlic, minced
3/4 cup diced carrots
3/4 cup diced celery
1/2 chopped green onion
1 tsp grated ginger root
1/4 cup reduced sodium soy sauce
1 tbsp honey
4 cup cooked brown rice
1. Whisk together egg substitute and sesame oil in small bowl. Pour over bottom of small skillet. Cook for three minutes. Remove from heat and cut into bite sized pieces.
2. Add olive oil to a large non-stick pan. Add onions, garlic, carrots, celery, green onions, and ginger.
3. Cook and stir over medium heat for 5 minutes, until vegetables are softened. Add soy sauce, honey, cooked egg, and cooked rice. Cook 3 minutes until heated through.
Servings: 8
Calories: 127
Fat: 2g
Saturated fat: 0g
Protein: 4.8 g
Carbs: 24 g
Sodium: 310 mg
Lentil & Brown Rice Casserole
Lentil & Brown Rice Casserole
3/4 cup lentils -- sorted and rinsed
1/2 cup brown rice -- rinsed
2 1/2 cups low sodium vegetable broth
1 16 ounce bag frozen broccoli flowerets -- or green beans
1 cup reduced fat cheddar cheese -- shredded
Preheat oven to 375F. Spray a 2-qt casserole dish. Pour in lentils, brown rice and chicken broth. Cover and bake 1 hour.
Remove from oven; blend in package of frozen vegetables and continue to bake 1/2 hour or until water is absorbed and rice and lentils are soft. Sprinkle cheese over top; let stand to melt.
This recipe serves 6.
PointsPlus™ Value =
214 Calories; 2g Fat; 19g Protein; 31g Carbohydrate; 11g Dietary Fiber
3/4 cup lentils -- sorted and rinsed
1/2 cup brown rice -- rinsed
2 1/2 cups low sodium vegetable broth
1 16 ounce bag frozen broccoli flowerets -- or green beans
1 cup reduced fat cheddar cheese -- shredded
Preheat oven to 375F. Spray a 2-qt casserole dish. Pour in lentils, brown rice and chicken broth. Cover and bake 1 hour.
Remove from oven; blend in package of frozen vegetables and continue to bake 1/2 hour or until water is absorbed and rice and lentils are soft. Sprinkle cheese over top; let stand to melt.
This recipe serves 6.
PointsPlus™ Value =
214 Calories; 2g Fat; 19g Protein; 31g Carbohydrate; 11g Dietary Fiber
Reverse Risotto
Reverse Risotto
Serves 6
--Confit Garlic and Green Beans--
18 large cloves garlic, peeled
2 Tbs. butter, divided
1/2 lb. green beans, trimmed
--Mushrooms--
1 lb. lobster, porcini, or shiitake mushrooms, sliced 3/8-inch thick
2 Tbs. unsalted butter, melted
2 Tbs. finely chopped fresh thyme
2 Tbs. finely chopped shallot
3 cloves garlic, minced (1 Tbs.)
--Risotto--
1/4 cup Carnaroli or Arborio rice
1 Tbs. plus 2 tsp. unsalted butter
1 small butternut squash or 1 large sweet potato, peeled and finely diced (1 lb.)
4 medium parsnips, peeled and finely diced (1 lb.)
1 Tbs. chopped fresh thyme
Balsamic vinegar for drizzling, optional
1. To make Confit Garlic and Green Beans: Bring garlic and enough water to cover to a boil in saucepan. Remove from heat, and drain. Heat 1 Tbs. butter in skillet over medium heat. Add garlic, and sauté 5 minutes, or until browned.
2. Blanch green beans in large pot of boiling, salted water 3 minutes, or until crisp-tender. Drain, and plunge into ice water bath to stop cooking. Set aside.
3. To make Mushrooms: Preheat oven to 450ºF. Toss mushrooms with butter and thyme. Spread in 2 large baking dishes. Roast 20 minutes, or until mushrooms are browned. Stir in shallot and garlic.
4. To make Risotto: Place rice in saucepan, and cover with 3 inches water. Bring to a boil. Reduce heat to medium-low, and simmer 45 minutes, or until mushy. Drain; reserve cooking liquid.
5. Purée cooked rice with 1 1/2 cups cooking water until smooth. Keep warm.
6. Heat 1 Tbs. butter in large skillet over medium heat. Add butternut squash and parsnips, and sauté 10 minutes, or until beginning to brown. Add thyme, puréed rice, and more cooking liquid, if necessary. Cook 3 to 4 minutes, or until sauce is thickened. Stir in remaining 2 tsp. butter. Keep warm.
7. Sauté blanched green beans in remaining 1 Tbs. butter 2 to 3 minutes, or until heated through. Remove from heat, and stir in Confit Garlic.
8. To serve: Spoon Risotto into center of 6 plates. Layer mushrooms and green beans over top. Drizzle balsamic vinegar around Risotto, if desired.
Nutritional Information
Per 1 1/3-cup serving: Calories: 280, Protein: 5g, Total fat: 12g, Saturated fat: 7g, Carbs: 45g
Serves 6
--Confit Garlic and Green Beans--
18 large cloves garlic, peeled
2 Tbs. butter, divided
1/2 lb. green beans, trimmed
--Mushrooms--
1 lb. lobster, porcini, or shiitake mushrooms, sliced 3/8-inch thick
2 Tbs. unsalted butter, melted
2 Tbs. finely chopped fresh thyme
2 Tbs. finely chopped shallot
3 cloves garlic, minced (1 Tbs.)
--Risotto--
1/4 cup Carnaroli or Arborio rice
1 Tbs. plus 2 tsp. unsalted butter
1 small butternut squash or 1 large sweet potato, peeled and finely diced (1 lb.)
4 medium parsnips, peeled and finely diced (1 lb.)
1 Tbs. chopped fresh thyme
Balsamic vinegar for drizzling, optional
1. To make Confit Garlic and Green Beans: Bring garlic and enough water to cover to a boil in saucepan. Remove from heat, and drain. Heat 1 Tbs. butter in skillet over medium heat. Add garlic, and sauté 5 minutes, or until browned.
2. Blanch green beans in large pot of boiling, salted water 3 minutes, or until crisp-tender. Drain, and plunge into ice water bath to stop cooking. Set aside.
3. To make Mushrooms: Preheat oven to 450ºF. Toss mushrooms with butter and thyme. Spread in 2 large baking dishes. Roast 20 minutes, or until mushrooms are browned. Stir in shallot and garlic.
4. To make Risotto: Place rice in saucepan, and cover with 3 inches water. Bring to a boil. Reduce heat to medium-low, and simmer 45 minutes, or until mushy. Drain; reserve cooking liquid.
5. Purée cooked rice with 1 1/2 cups cooking water until smooth. Keep warm.
6. Heat 1 Tbs. butter in large skillet over medium heat. Add butternut squash and parsnips, and sauté 10 minutes, or until beginning to brown. Add thyme, puréed rice, and more cooking liquid, if necessary. Cook 3 to 4 minutes, or until sauce is thickened. Stir in remaining 2 tsp. butter. Keep warm.
7. Sauté blanched green beans in remaining 1 Tbs. butter 2 to 3 minutes, or until heated through. Remove from heat, and stir in Confit Garlic.
8. To serve: Spoon Risotto into center of 6 plates. Layer mushrooms and green beans over top. Drizzle balsamic vinegar around Risotto, if desired.
Nutritional Information
Per 1 1/3-cup serving: Calories: 280, Protein: 5g, Total fat: 12g, Saturated fat: 7g, Carbs: 45g
CrissyBear's Stirfry Sauce:
CrissyBear's Stirfry Sauce:
1 Tbsp cornstarch mixed in 2 Tbsp water to dissolve
1/2 cup chicken broth
1-2 Tbsp low sodium soy sauce
1 tsp garlic minced (optional)
1 tsp grated fresh ginger (optional)
Mix all ingredients together and adjust seasonings to taste.
1 Tbsp cornstarch mixed in 2 Tbsp water to dissolve
1/2 cup chicken broth
1-2 Tbsp low sodium soy sauce
1 tsp garlic minced (optional)
1 tsp grated fresh ginger (optional)
Mix all ingredients together and adjust seasonings to taste.
Chocolate Chocolate Chip Cake
Chocolate Chocolate Chip Cake
18.25 oz devils food cake mix
1 c. unsweetened applesauce
2/3 c. water
1/3 c. mini chocolate chips
1 egg
2 egg whites
Cooking spray
Combine all ingredients in medium bowl. Spray 3 quart slow cooker with cooking spray. Pour batter into slow cooker and place a paper towel over the top of the crock and cover with the lid. Cook on high 2 to 2 ½ hours. Run knife around the edges to loosen cake. Invert crock onto a plate to remove cake from crock.
Yield: 12 servings. Per serving= 200 Calories; 4g Fat (18.2% calories from fat); 3g Protein; 40g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 349mg Sodium.
18.25 oz devils food cake mix
1 c. unsweetened applesauce
2/3 c. water
1/3 c. mini chocolate chips
1 egg
2 egg whites
Cooking spray
Combine all ingredients in medium bowl. Spray 3 quart slow cooker with cooking spray. Pour batter into slow cooker and place a paper towel over the top of the crock and cover with the lid. Cook on high 2 to 2 ½ hours. Run knife around the edges to loosen cake. Invert crock onto a plate to remove cake from crock.
Yield: 12 servings. Per serving= 200 Calories; 4g Fat (18.2% calories from fat); 3g Protein; 40g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 349mg Sodium.
Crockpot Cheesy Chicken Spaghetti
Crockpot Cheesy Chicken Spaghetti
Serves-12 (1 cup each)
Ingredients:
16 oz. dry spaghetti, cooked
1 lb. Velvetta Light cheese
12.5 oz. can chicken breast, drained and flaked (I use cooked chicken shredded or chopped)
1 can 98% fat free cream of mushroom soup, undiluted
1 can 98% fat free cream of chicken soup, undiluted
10 oz. can diced tomatoes and green chiles (Rotel)
4 oz. can mushroom stems and pieces, drained
1/2 cup water
1 small onion, diced
1 medium green pepper, diced
salt and pepper, to taste
Directions:
Spray Crockpot with non-stick cooking spray. Combine all ingredients in slow cooker and stir to mix well. Cook on LOW for 2-3 hours. Stir again just before serving.
Serves-12 (1 cup each)
Ingredients:
16 oz. dry spaghetti, cooked
1 lb. Velvetta Light cheese
12.5 oz. can chicken breast, drained and flaked (I use cooked chicken shredded or chopped)
1 can 98% fat free cream of mushroom soup, undiluted
1 can 98% fat free cream of chicken soup, undiluted
10 oz. can diced tomatoes and green chiles (Rotel)
4 oz. can mushroom stems and pieces, drained
1/2 cup water
1 small onion, diced
1 medium green pepper, diced
salt and pepper, to taste
Directions:
Spray Crockpot with non-stick cooking spray. Combine all ingredients in slow cooker and stir to mix well. Cook on LOW for 2-3 hours. Stir again just before serving.
Slow Cooker Lasagna
Slow Cooker Lasagna
Prep time: 20 minCook time: 360 min Serves: 6
No need to cook the noodles first or stay home while it bakes. Just let it sit a few minutes before serving so it can firm up a bit.
Ingredients
1 pound(s) uncooked 93% lean ground beef
1 small uncooked onion(s), chopped
1 clove(s) (medium) garlic clove(s), minced
28 oz canned crushed tomatoes
15 oz canned tomato sauce
1 tsp table salt
1 tsp dried oregano
1/2 tsp dried basil
1/4 tsp crushed red pepper flakes, or to taste
1 cup(s) part-skim ricotta cheese
1 1/2 cup(s) shredded part-skim mozzarella cheese, divided
6 item(s) uncooked lasagna noodles, no-cook
1/2 cup(s) shredded Parmesan cheese, strong-flavored like Romano or Parmigiano Reggiano
Instructions
Heat a large nonstick skillet over medium-high heat. Add beef, onion and garlic; cook, stirring frequently, breaking up meat with a wooden spoon as it cooks, about 5 to 7 minutes. Stir in crushed tomatoes, tomato sauce, salt, oregano, basil and red pepper flakes; simmer 5 minutes to allow flavors to blend.
Meanwhile, in a medium bowl, stir together ricotta cheese and 1 cup of mozzarella cheese.
Spoon 1/3 of beef mixture into a 5-quart slow cooker. Break 3 lasagna sheets in half and arrange over beef mixture; top with half of ricotta mixture. Repeat with another layer and finish with remaining 1/3 of beef mixture.
Cover slow cooker and cook on low setting for 4 to 6 hours. Remove cover; turn off heat and season to taste, if desired.
In a small bowl, combine remaining 1/2 cup of mozzarella cheese and Parmesan cheese; sprinkle over beef mixture. Cover and set aside until cheese melts and lasagna firms up, about 10 minutes. Yields 1/6th of dish per serving.
Notes
To boost your vegetable intake, add a can of zucchini in tomato sauce to the meat mixture. You can also add 2 cups of sliced shiitake mushrooms to the beef mixture
Prep time: 20 minCook time: 360 min Serves: 6
No need to cook the noodles first or stay home while it bakes. Just let it sit a few minutes before serving so it can firm up a bit.
Ingredients
1 pound(s) uncooked 93% lean ground beef
1 small uncooked onion(s), chopped
1 clove(s) (medium) garlic clove(s), minced
28 oz canned crushed tomatoes
15 oz canned tomato sauce
1 tsp table salt
1 tsp dried oregano
1/2 tsp dried basil
1/4 tsp crushed red pepper flakes, or to taste
1 cup(s) part-skim ricotta cheese
1 1/2 cup(s) shredded part-skim mozzarella cheese, divided
6 item(s) uncooked lasagna noodles, no-cook
1/2 cup(s) shredded Parmesan cheese, strong-flavored like Romano or Parmigiano Reggiano
Instructions
Heat a large nonstick skillet over medium-high heat. Add beef, onion and garlic; cook, stirring frequently, breaking up meat with a wooden spoon as it cooks, about 5 to 7 minutes. Stir in crushed tomatoes, tomato sauce, salt, oregano, basil and red pepper flakes; simmer 5 minutes to allow flavors to blend.
Meanwhile, in a medium bowl, stir together ricotta cheese and 1 cup of mozzarella cheese.
Spoon 1/3 of beef mixture into a 5-quart slow cooker. Break 3 lasagna sheets in half and arrange over beef mixture; top with half of ricotta mixture. Repeat with another layer and finish with remaining 1/3 of beef mixture.
Cover slow cooker and cook on low setting for 4 to 6 hours. Remove cover; turn off heat and season to taste, if desired.
In a small bowl, combine remaining 1/2 cup of mozzarella cheese and Parmesan cheese; sprinkle over beef mixture. Cover and set aside until cheese melts and lasagna firms up, about 10 minutes. Yields 1/6th of dish per serving.
Notes
To boost your vegetable intake, add a can of zucchini in tomato sauce to the meat mixture. You can also add 2 cups of sliced shiitake mushrooms to the beef mixture
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