taken from Ambitious Kitchen
Ingredients
2 cups cooked quinoa, cooled (cook according to package directions)
1 1/2 cup edamame beans, cooked and cooled
3 cups finely chopped Tuscan kale, ribs removed
1 cup sliced grape tomatoes
1/2 red onion, diced
1 mango, pitted and diced
1 avocado, pitted and either sliced or diced
2 tablespoon toasted almonds or pumpkin seeds, if desired
For lemon vinaigrette:
2 tablespoons olive oil
1/4 cup freshly squeezed lemon juice
1 garlic clove, minced
1 teaspoon sugar
1 large basil leaf, chopped
1/8 teaspoon salt
fresh ground pepper, to taste
Instructions
To make dressing: place olive oil, lemon juice, garlic, sugar, basil, and salt in blender or food processor. Blend/process for 10-15 seconds; set aside.
In medium bowl toss quinoa, kale, and edamame together; add lemon vinaigrette and toss so that the salad is fully coated. Place in refrigerator for 20-30 minutes to let flavors soak in.
Before serving, toss salad again and add tomatoes, onion, mango, and avocado. Garnish with toasted almonds or pumpkin seeds if desired.
**I love this salad!! This is one of my favorite meals lately!**
Thursday, October 17, 2013
Crunchy Cashew Thai Quinoa Salad with Ginger Peanut Dressing
taken from Ambitious Kitchen
Ingredients
¾ cup uncooked quinoa
1-2 cups shredded red cabbage, depending on how much crunch you like
1 red bell pepper, diced
½ red onion, diced
1 cup shredded carrots
½ cup chopped cilantro
¼ cup diced green onions
½ cup cashew halves or peanuts (honey-roasted is good)
Optional: 1 cup edamame or chickpeas
Fresh lime, for a bit of tang
For the dressing:
¼ cup all natural peanut butter
2 teaspoons freshly grated ginger
3 tablespoon soy sauce, gluten-free if desired
1 tablespoon honey (use agave if vegan)
1 tablespoon red wine vinegar
1 teaspoon sesame oil
1 teaspoon olive oil
Water to thin, if necessary
Instructions
To cook quinoa: Rinse quinoa with cold water in mesh strainer. In a medium saucepan, bring 1 ½ cups of water to a boil. Add in quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.
To make dressing: Add peanut butter and honey or agave to a medium microwave safe bowl; heat in microwave for 20 seconds. Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.
Add as much or as little dressing as you’d like to the quinoa. I always start out with a little bit of dressing and usually add more to suit my taste preferences. Alternatively you can save the dressing for later and add when you are ready to eat; however the flavors of the dressing usually soak into the salad so I love adding it to the quinoa first.
Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges if desired.
Nutrition Information
Serving size: 1/6th of recipe Calories: 260 Fat: 13.5g Carbohydrates: 27.7g Sugar: 7g Fiber: 4.3g Protein: 8.6g
Ingredients
¾ cup uncooked quinoa
1-2 cups shredded red cabbage, depending on how much crunch you like
1 red bell pepper, diced
½ red onion, diced
1 cup shredded carrots
½ cup chopped cilantro
¼ cup diced green onions
½ cup cashew halves or peanuts (honey-roasted is good)
Optional: 1 cup edamame or chickpeas
Fresh lime, for a bit of tang
For the dressing:
¼ cup all natural peanut butter
2 teaspoons freshly grated ginger
3 tablespoon soy sauce, gluten-free if desired
1 tablespoon honey (use agave if vegan)
1 tablespoon red wine vinegar
1 teaspoon sesame oil
1 teaspoon olive oil
Water to thin, if necessary
Instructions
To cook quinoa: Rinse quinoa with cold water in mesh strainer. In a medium saucepan, bring 1 ½ cups of water to a boil. Add in quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.
To make dressing: Add peanut butter and honey or agave to a medium microwave safe bowl; heat in microwave for 20 seconds. Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.
Add as much or as little dressing as you’d like to the quinoa. I always start out with a little bit of dressing and usually add more to suit my taste preferences. Alternatively you can save the dressing for later and add when you are ready to eat; however the flavors of the dressing usually soak into the salad so I love adding it to the quinoa first.
Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges if desired.
Nutrition Information
Serving size: 1/6th of recipe Calories: 260 Fat: 13.5g Carbohydrates: 27.7g Sugar: 7g Fiber: 4.3g Protein: 8.6g
Sunday, August 4, 2013
Grilled Cilantro Lime Shrimp Kebabs
From Gary Allen
Recipe taken from Skinnytaste.com
Servings: 8 • Size: 1 kebab • Old Points: 1 pts • Weight Watcher Points+: 2 pt
Calories: 74 • Fat: 1 g • Carb: 3 g • Fiber: 1 g • Protein: 13 g • Sugar: 0 g
Sodium: 384 mg (with salt) • Cholest:94 mg
Ingredients:
32 jumbo raw shrimp, peeled and deveined (17.5 oz after peeled)
3 cloves garlic, crushed
24 slices (about 3) large limes, very thinly sliced into rounds (optional)
olive oil cooking spray (I use my mister)
1 tsp kosher salt
1 1/2 tsp ground cumin
1/4 cup chopped fresh cilantro, divided
16 bamboo skewers soaked in water 1 hour
1 lime cut into 8 wedges
Directions:
Heat the grill on medium heat and spray the grates with oil. Season the shrimp with garlic, cumin, salt and half of the cilantro in a medium bowl.
Beginning and ending with shrimp, thread the shrimp and folded lime slices onto 8 pairs of parallel skewers to make 8 kebabs total.
Grill the shrimp, turning occasionally, until shrimp is opaque throughout, about 1 to 2 minutes on each side. Top with remaining cilantro and fresh squeezed lime juice before serving.
Recipe taken from Skinnytaste.com
Servings: 8 • Size: 1 kebab • Old Points: 1 pts • Weight Watcher Points+: 2 pt
Calories: 74 • Fat: 1 g • Carb: 3 g • Fiber: 1 g • Protein: 13 g • Sugar: 0 g
Sodium: 384 mg (with salt) • Cholest:94 mg
Ingredients:
32 jumbo raw shrimp, peeled and deveined (17.5 oz after peeled)
3 cloves garlic, crushed
24 slices (about 3) large limes, very thinly sliced into rounds (optional)
olive oil cooking spray (I use my mister)
1 tsp kosher salt
1 1/2 tsp ground cumin
1/4 cup chopped fresh cilantro, divided
16 bamboo skewers soaked in water 1 hour
1 lime cut into 8 wedges
Directions:
Heat the grill on medium heat and spray the grates with oil. Season the shrimp with garlic, cumin, salt and half of the cilantro in a medium bowl.
Beginning and ending with shrimp, thread the shrimp and folded lime slices onto 8 pairs of parallel skewers to make 8 kebabs total.
Grill the shrimp, turning occasionally, until shrimp is opaque throughout, about 1 to 2 minutes on each side. Top with remaining cilantro and fresh squeezed lime juice before serving.
Chicken Rollatini with Spinach alla Parmigiana
From Gary Allen
Taken from Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 stuffed breast • Old Points: 4 pts • Points+: 5 pts
Calories: 194.7 • Fat: 7 g • Protein: 24.2 g • Carb: 7.2 g • Fiber: 1.5 g
Ingredients:
8 thin chicken cutlets, 3 oz each
1/2 cup whole wheat Italian seasoned breadcrumbs
1/4 cup grated parmesan cheese, divided
6 tablespoons egg whites or egg beaters
5 oz frozen spinach, squeezed dry of any liquid
6 tbsp part skim ricotta cheese
6 oz part skim mozzarella (I used Polly-O)
olive oil non-stick spray (I use my Misto)
1 cup pomodoro sauce or your favorite marinara sauce
salt and pepper to taste
Directions:
Wash and dry cutlets, season with salt and pepper. Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.
Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.
Shred or finely chop 1.5 oz of mozzarella cheese and combine with remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.
Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.
Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spraywith olive oil.
Bake 25 minutes. Remove from oven, top with sauce then cheese.
Bake until cheese is melted and bubbling, about 3 more minutes. Serve with additional sauce on the side and grated cheese.
Taken from Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 stuffed breast • Old Points: 4 pts • Points+: 5 pts
Calories: 194.7 • Fat: 7 g • Protein: 24.2 g • Carb: 7.2 g • Fiber: 1.5 g
Ingredients:
8 thin chicken cutlets, 3 oz each
1/2 cup whole wheat Italian seasoned breadcrumbs
1/4 cup grated parmesan cheese, divided
6 tablespoons egg whites or egg beaters
5 oz frozen spinach, squeezed dry of any liquid
6 tbsp part skim ricotta cheese
6 oz part skim mozzarella (I used Polly-O)
olive oil non-stick spray (I use my Misto)
1 cup pomodoro sauce or your favorite marinara sauce
salt and pepper to taste
Directions:
Wash and dry cutlets, season with salt and pepper. Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.
Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.
Shred or finely chop 1.5 oz of mozzarella cheese and combine with remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.
Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.
Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spraywith olive oil.
Bake 25 minutes. Remove from oven, top with sauce then cheese.
Bake until cheese is melted and bubbling, about 3 more minutes. Serve with additional sauce on the side and grated cheese.
Grilled Pesto Chicken and Tomato Kebabs
From Gary Allen
Recipe taken from Skinnytaste.com
Servings: 8 • Size: 1 kebab • Old Points: 4 pts • Weight Watcher Points+: 4 pt
Calories: 147 • Fat: 7.5 g • Carb: 3 g • Fiber: 1 g • Protein: 18 g • Sugar: 0 g
Sodium: 104 mg (without salt) • Cholest: 2.5 mg
Ingredients:
1 cup fresh basil leaves, chopped
1 clove garlic
1/4 cup grated Parmigiano Reggiano
kosher salt and fresh pepper to taste
3 tbsp olive oil
1-1/4 lbs skinless chicken breast, cut into 1-inch cubes
24 cherry tomatoes
16 wooden skewers
Directions:
In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing. Combine the raw chicken with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 30 minutes (or use metal ones to avoid this step). Beginning and ending with chicken, thread chicken and tomatoes onto 8 pairs of parallel skewers to make 8 kebabs total.
Heat the outdoor grill or indoor grill pan over medium heat until hot. Be sure the grates are clean and spray lightly with oil. Place the chicken on the hot grill and cook about 3-4 minutes; turn and continue cooking until chicken is cooked through, about 2 to 3 minutes.
Recipe taken from Skinnytaste.com
Servings: 8 • Size: 1 kebab • Old Points: 4 pts • Weight Watcher Points+: 4 pt
Calories: 147 • Fat: 7.5 g • Carb: 3 g • Fiber: 1 g • Protein: 18 g • Sugar: 0 g
Sodium: 104 mg (without salt) • Cholest: 2.5 mg
Ingredients:
1 cup fresh basil leaves, chopped
1 clove garlic
1/4 cup grated Parmigiano Reggiano
kosher salt and fresh pepper to taste
3 tbsp olive oil
1-1/4 lbs skinless chicken breast, cut into 1-inch cubes
24 cherry tomatoes
16 wooden skewers
Directions:
In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing. Combine the raw chicken with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 30 minutes (or use metal ones to avoid this step). Beginning and ending with chicken, thread chicken and tomatoes onto 8 pairs of parallel skewers to make 8 kebabs total.
Heat the outdoor grill or indoor grill pan over medium heat until hot. Be sure the grates are clean and spray lightly with oil. Place the chicken on the hot grill and cook about 3-4 minutes; turn and continue cooking until chicken is cooked through, about 2 to 3 minutes.
Delicious Pancakes
From Lauren von Bose
1 tsp baking soda
1 tsp baking powder
1 tsp salt
2 eggs
2 c buttermilk (or 1 c milk + 1 c buttermilk)
2 c whole wheat flour
2 Tb melted butter
Whisk dry ingredients, then add wet ingredients. Add more milk (or buttermilk) as needed to desired consistency.
1 tsp baking soda
1 tsp baking powder
1 tsp salt
2 eggs
2 c buttermilk (or 1 c milk + 1 c buttermilk)
2 c whole wheat flour
2 Tb melted butter
Whisk dry ingredients, then add wet ingredients. Add more milk (or buttermilk) as needed to desired consistency.
Granola
From Melanie von Bose
This recipe is HUGE. I usually make 1/2 batch - or sometimes even 1/4.
Mix dry ingredients in a large bowl:
20 c oats
2 c coconut
2 c chopped nuts (any kind)
1 c sunflower seeds
1 c sesame seeds
Dried fruit (optional)
Mix wet ingredients in a saucepan and heat on stove - don't boil:
2 c oil (I use canola oil)
3 c honey
1 c mild or light molasses
1 c water
Remove from heat and add:
2 Tb vanilla
2 tsp salt
2 Tb cinnamon
Add wet to dry and mix well. Spread out on cookie sheets in batches and bake 15-20 minutes at 350 degrees until lightly brown and no longer shiny. I like to vary the time I cook each batch so I end up with some chewy and some crunchy. It's a great mix when it's all in the same bowl.
This recipe is HUGE. I usually make 1/2 batch - or sometimes even 1/4.
Mix dry ingredients in a large bowl:
20 c oats
2 c coconut
2 c chopped nuts (any kind)
1 c sunflower seeds
1 c sesame seeds
Dried fruit (optional)
Mix wet ingredients in a saucepan and heat on stove - don't boil:
2 c oil (I use canola oil)
3 c honey
1 c mild or light molasses
1 c water
Remove from heat and add:
2 Tb vanilla
2 tsp salt
2 Tb cinnamon
Add wet to dry and mix well. Spread out on cookie sheets in batches and bake 15-20 minutes at 350 degrees until lightly brown and no longer shiny. I like to vary the time I cook each batch so I end up with some chewy and some crunchy. It's a great mix when it's all in the same bowl.
Wheat Bread
From Melanie von Bose
5 c hot water (115-120 degrees)
2 Tb Saf yeast
1/2 c honey
1/3 c oil
2 Tb salt
1 Tb liquid lecithin
1 tsp vitamin C powder
12 c whole wheat flour (more or less as needed)
(1) Mix together everything except flour. Liquid lecithin and vitamin C powder can be found at health food stores. The liquid lecithin is very sticky and doesn't wash out of your measuring spoon very well. My advice is to measure it once to see what 1 Tb should look like, then eyeball it from then on. Measure the oil and then pour it into the measuring cup you'll use for the honey; then pour it into the mixer. That way your honey cup is oiled and you won't have to mess with trying to scrape the honey out.
(2) With your mixer set to medium speed, add flour one cup at a time. Mix for 10 minutes; don't add more flour after the first 2 minutes. The feel of the dough matters more than exact measurements, so you may need more or less flour depending on the day. After you've made it a few times, you'll know what you like and what your dough should look and feel like. You don't need to knead the dough because the mixer did that for you.
(3) Let dough rise until doubled. I have a big red bowl that was $1.50 at Walmart and is one of my favorite kitchen tools. I set the dough in that bowl, spray with non-stick spray, cover loosely with plastic wrap, and let it rise until it's peeking up over the top.
(4) Pound the dough down (great stress reliever) and divide into 4-5 equal parts. Shape into loaves and let rise in pans. (Again, I spray them and cover loosely with plastic wrap.) When dough has risen 1-2 inches above the loaf pans, it's ready to bake.
(5) Bake at 350 for 35-40 minutes.
(6) Use a pastry brush to brush butter over the tops of the loaves when they come out of the oven to make your loaves look shiny and pretty. Let them rest in the pans for a few minutes before moving them to wire cooling racks. If you put them in plastic bags while they're still warm, the condensation on the inside of the bag will make your loaves soggy. Be sure to enjoy at least one slice warm with butter and homemade jam. mmmmmm
**My mom got this bread recipe in a healthy cooking class she took years ago, and it's my favorite wheat bread. It's really light and fluffy, not like most heavy wheat breads.
5 c hot water (115-120 degrees)
2 Tb Saf yeast
1/2 c honey
1/3 c oil
2 Tb salt
1 Tb liquid lecithin
1 tsp vitamin C powder
12 c whole wheat flour (more or less as needed)
(1) Mix together everything except flour. Liquid lecithin and vitamin C powder can be found at health food stores. The liquid lecithin is very sticky and doesn't wash out of your measuring spoon very well. My advice is to measure it once to see what 1 Tb should look like, then eyeball it from then on. Measure the oil and then pour it into the measuring cup you'll use for the honey; then pour it into the mixer. That way your honey cup is oiled and you won't have to mess with trying to scrape the honey out.
(2) With your mixer set to medium speed, add flour one cup at a time. Mix for 10 minutes; don't add more flour after the first 2 minutes. The feel of the dough matters more than exact measurements, so you may need more or less flour depending on the day. After you've made it a few times, you'll know what you like and what your dough should look and feel like. You don't need to knead the dough because the mixer did that for you.
(3) Let dough rise until doubled. I have a big red bowl that was $1.50 at Walmart and is one of my favorite kitchen tools. I set the dough in that bowl, spray with non-stick spray, cover loosely with plastic wrap, and let it rise until it's peeking up over the top.
(4) Pound the dough down (great stress reliever) and divide into 4-5 equal parts. Shape into loaves and let rise in pans. (Again, I spray them and cover loosely with plastic wrap.) When dough has risen 1-2 inches above the loaf pans, it's ready to bake.
(5) Bake at 350 for 35-40 minutes.
(6) Use a pastry brush to brush butter over the tops of the loaves when they come out of the oven to make your loaves look shiny and pretty. Let them rest in the pans for a few minutes before moving them to wire cooling racks. If you put them in plastic bags while they're still warm, the condensation on the inside of the bag will make your loaves soggy. Be sure to enjoy at least one slice warm with butter and homemade jam. mmmmmm
**My mom got this bread recipe in a healthy cooking class she took years ago, and it's my favorite wheat bread. It's really light and fluffy, not like most heavy wheat breads.
Lasagna Soup
From Melanie von Bose
2 teaspoons olive oil
1 pound Italian turkey sausage, casings removed
1 onion, chopped
1 green bell pepper, chopped (I like red)
3 cloves garlic, minced
4 c low-sodium chicken broth
1 (15-ounce) can tomato sauce
1 (14 1/2-ounce) can petite diced tomatoes
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
4 ounces broken whole-wheat lasagna noodles
1/2 cup chopped fresh basil
3 tablespoons grated parmesan cheese
1/2 cup reduced-fat shredded mozzarella cheese
8 Whole-wheat breadsticks or grissini (optional)
Heat the oil over medium-high heat in a large pot. Add the sausage, onion, bell pepper, and garlic. Cook over medium-high heat, stirring occasionally, until the sausage is crumbled and browned, about 8-10 minutes. Add the broth, tomato sauce, diced tomatoes, salt, and crushed red pepper. Bring to a boil, then reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 20 minutes. Add the noodles and bring to another boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the soup thickens slightly and the noodles are tender, 10-12 minutes. Remove from the heat; stir in mozzarella, basil, and the Parmesan. Serve with the breadsticks.
2 teaspoons olive oil
1 pound Italian turkey sausage, casings removed
1 onion, chopped
1 green bell pepper, chopped (I like red)
3 cloves garlic, minced
4 c low-sodium chicken broth
1 (15-ounce) can tomato sauce
1 (14 1/2-ounce) can petite diced tomatoes
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
4 ounces broken whole-wheat lasagna noodles
1/2 cup chopped fresh basil
3 tablespoons grated parmesan cheese
1/2 cup reduced-fat shredded mozzarella cheese
8 Whole-wheat breadsticks or grissini (optional)
Heat the oil over medium-high heat in a large pot. Add the sausage, onion, bell pepper, and garlic. Cook over medium-high heat, stirring occasionally, until the sausage is crumbled and browned, about 8-10 minutes. Add the broth, tomato sauce, diced tomatoes, salt, and crushed red pepper. Bring to a boil, then reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 20 minutes. Add the noodles and bring to another boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the soup thickens slightly and the noodles are tender, 10-12 minutes. Remove from the heat; stir in mozzarella, basil, and the Parmesan. Serve with the breadsticks.
Fruit and Nut Mix
From Jeremy Perrins
1 Cup or 1/2 cup each:
Whole Walnuts
Whole Pecans
Whole Almonds
Peanut Halves
Cashew Halves
Craisins
Dried Apricots cut in small pieces
(I buy all of the above at Costco)
Raisins
Dried Bananas
Spoon Size Shredded Wheat
Mix all together and keep on hand for a delicious nutritious protein snack!
1 Cup or 1/2 cup each:
Whole Walnuts
Whole Pecans
Whole Almonds
Peanut Halves
Cashew Halves
Craisins
Dried Apricots cut in small pieces
(I buy all of the above at Costco)
Raisins
Dried Bananas
Spoon Size Shredded Wheat
Mix all together and keep on hand for a delicious nutritious protein snack!
Ham and Turkey Sandwich
From Jeremy Perrins
Sliced Ham and Turkey
Sliced tomato
Sliced bell pepper rings
Sliced Avocado
Sliced cheese
Lettuce
Mayo
Whole Wheat Bread
Sliced Ham and Turkey
Sliced tomato
Sliced bell pepper rings
Sliced Avocado
Sliced cheese
Lettuce
Mayo
Whole Wheat Bread
Whole Wheat Banana Muffins
From Jeremy Perrins
2 tbsp butter, softened
1/3 cup brown sugar
2 eggs or use 2 large egg whites
3 ripe bananas, mashed
1/3 cup unsweetened applesauce
1/2 tsp vanilla
1 1/4 cups whole wheat flour
3/4 tsp baking soda
1/4 tsp salt
1. Mash bananas in a bowl, set aside.
2. In a large bowl cream butter and sugar with an electric mixer.
3. Add eggs, bananas, applesauce, vanilla; beat at medium speed until thick. Scrape down sides of the bowl.
4. Add dry ingredients, then blend at low speed until combined. Do not over mix.
5. Pour batter into lined muffin tins. Bake for 25-30 mins or until knife comes out clean.
6. Muffins can be frozen.
adapted from skinnytaste.com
2 tbsp butter, softened
1/3 cup brown sugar
2 eggs or use 2 large egg whites
3 ripe bananas, mashed
1/3 cup unsweetened applesauce
1/2 tsp vanilla
1 1/4 cups whole wheat flour
3/4 tsp baking soda
1/4 tsp salt
1. Mash bananas in a bowl, set aside.
2. In a large bowl cream butter and sugar with an electric mixer.
3. Add eggs, bananas, applesauce, vanilla; beat at medium speed until thick. Scrape down sides of the bowl.
4. Add dry ingredients, then blend at low speed until combined. Do not over mix.
5. Pour batter into lined muffin tins. Bake for 25-30 mins or until knife comes out clean.
6. Muffins can be frozen.
adapted from skinnytaste.com
Taco Soup
From Rachael Woodland
1 can corn
1 can tomato soup (can use the heart healthy one)
1 can diced tomatoes
1 lb ground turkey
1 can kidney beans
1 packet taco seasoning
Brown the ground turkey. Then add the corn, soup, tomatoes, beans
taco seasoning. Do not drain the cans. Heat to boiling. Then enjoy!
We like to eat it with shredded cheese and fritos (which aren't challenge approved)
but it's also good just as a soup without the chips. You can also put
sour cream and whatever other toppings you'd like on it.
1 can corn
1 can tomato soup (can use the heart healthy one)
1 can diced tomatoes
1 lb ground turkey
1 can kidney beans
1 packet taco seasoning
Brown the ground turkey. Then add the corn, soup, tomatoes, beans
taco seasoning. Do not drain the cans. Heat to boiling. Then enjoy!
We like to eat it with shredded cheese and fritos (which aren't challenge approved)
but it's also good just as a soup without the chips. You can also put
sour cream and whatever other toppings you'd like on it.
Thursday, August 1, 2013
Mini Cauliflower Pizza
Recipe taken from realhousemoms.com
Ingredients
4 cups Cauliflower (about 1 head of cauliflower)
½ cup Egg whites (or 2 large egg whites)
¼ cup Low fat cottage cheese
½ cup Parmesan cheese
1 tsp Dried oregano
1 tsp Dried basil
½ tsp Garlic powder
Mini turkey pepperoni (or regular size turkey pepperoni cut into quarters)
Optional-pizza sauce for dipping
Instructions
Preheat oven to 425
Line 8 cupcake muffin cups with silicone liners, or foil muffin liners with paper liners removed
Spray liners with non-stick cooking spray and set aside
Wash cauliflower, break it into segments, and place in food processor
Pulse until it reaches a rice-like texture
Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Do NOT add water or cover).
Remove cauliflower from microwave and add the rest of the ingredients
Stir to combine, place back in microwave for 2 minutes, and mix again
Scoop cauliflower mixture into muffin liners, dividing evenly between the 8 liners Fill to the top, and press filling down so it’s compact in liner
Place muffin tin in the oven and bake muffins for 25-30 minutes, or when top starts to become golden brown
Remove from the oven, let cool completely before popping the muffins out of the liners
Serve warm with pizza sauce for dipping
Ingredients
4 cups Cauliflower (about 1 head of cauliflower)
½ cup Egg whites (or 2 large egg whites)
¼ cup Low fat cottage cheese
½ cup Parmesan cheese
1 tsp Dried oregano
1 tsp Dried basil
½ tsp Garlic powder
Mini turkey pepperoni (or regular size turkey pepperoni cut into quarters)
Optional-pizza sauce for dipping
Instructions
Preheat oven to 425
Line 8 cupcake muffin cups with silicone liners, or foil muffin liners with paper liners removed
Spray liners with non-stick cooking spray and set aside
Wash cauliflower, break it into segments, and place in food processor
Pulse until it reaches a rice-like texture
Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Do NOT add water or cover).
Remove cauliflower from microwave and add the rest of the ingredients
Stir to combine, place back in microwave for 2 minutes, and mix again
Scoop cauliflower mixture into muffin liners, dividing evenly between the 8 liners Fill to the top, and press filling down so it’s compact in liner
Place muffin tin in the oven and bake muffins for 25-30 minutes, or when top starts to become golden brown
Remove from the oven, let cool completely before popping the muffins out of the liners
Serve warm with pizza sauce for dipping
Diet Soup *from allrecipes.com
From Kimberly Bates
1 medium head cabbage, chopped
1 onion, chopped
3 stalks celery, chopped
3 tomatoes, chopped
16 ounces frozen green beans
2 (1 ounce) packages dry onion soup mix
6 cups water
1 medium head cabbage, chopped
1 onion, chopped
3 stalks celery, chopped
3 tomatoes, chopped
16 ounces frozen green beans
2 (1 ounce) packages dry onion soup mix
6 cups water
Tortilla Pizzas
From Kimberly Bates
1 Wheat tortilla
1 Tbsp Prego (or other preferred brand)
20 (or so) slices pepperoni
1/4 cup mozzarella cheese
sliced olives
Put wheat tortilla on a griddle. Spread 1 Tbsp Prego, then put pepperoni, cheese and olives on. This is a QUICK and YUMMY lunch!! You can put a tortilla on top as well if you need more carbs.
1 Wheat tortilla
1 Tbsp Prego (or other preferred brand)
20 (or so) slices pepperoni
1/4 cup mozzarella cheese
sliced olives
Put wheat tortilla on a griddle. Spread 1 Tbsp Prego, then put pepperoni, cheese and olives on. This is a QUICK and YUMMY lunch!! You can put a tortilla on top as well if you need more carbs.
Cabbage Wraps
From Kimberly Bates
1 head shredded cabbage
1 bag frozen peas and carrots
1 lb. sausage (browned)
1 1/2 cup brown rice (cooked)
Wheat tortillas
fry up cabbage and frozen veggies until well cooked throughout (Salt to taste). add rice and sausage and serve in tortillas (wrapped up like tacos!!)
1 head shredded cabbage
1 bag frozen peas and carrots
1 lb. sausage (browned)
1 1/2 cup brown rice (cooked)
Wheat tortillas
fry up cabbage and frozen veggies until well cooked throughout (Salt to taste). add rice and sausage and serve in tortillas (wrapped up like tacos!!)
Tuesday, July 30, 2013
Southwest Quinoa Bites
From Mauri Allen
Recipe taken from andtheycookedhappilyeverafter.com
INGREDIENTS
*yields 12 regular muffin sized bites
2 cups cooked Quinoa
1 cup shredded, cooked chicken
1/2 cup bread crumbs
1 cup cheddar cheese
1/2 cup pepper jack cheese
1 tablespoon olive oil
1/2 cup black beans
1/2 cup canned corn
1 medium red pepper, chopped
2 garlic cloves, minced
3-4 scallions, chopped small
1 tablespoon cumin
1 tablespoon chili powder
3 eggs, lightly beaten
salt & pepper to taste
ranch dressing for dipping
1) Preheat oven to 350 degrees.
2) Place your Quinoa, bread crumbs, cooked chicken and cheeses in a large mixing bowl and set aside.
3) Heat your olive oil in a medium saucepan over medium heat. Once the oil is heated, add your black beans, corn, red pepper, garlic, scallions, cumin and chili powder and saute for 3-5 minutes. The goal here isn’t to cook the vegetables through, but simply allow the flavor of everything to combine a bit before adding it to the rest of the mixture.
4) Add the veggie/spice mixture to the quinoa/chicken/bread crumbs/cheese and allow it to cool for a few minutes before adding the eggs (about 5 minutes). You can then add the beaten eggs and combine the mixture. Season with salt and pepper to taste.
5) Take a regular sized muffin tin (12 muffins) and spray with non-stick cooking spray. Add about 1/3 cup of the mixture to each muffin slot.
4) Bake in your preheated oven for 30 minutes. Serve with a side of Ranch dressing for dipping!
Recipe taken from andtheycookedhappilyeverafter.com
INGREDIENTS
*yields 12 regular muffin sized bites
2 cups cooked Quinoa
1 cup shredded, cooked chicken
1/2 cup bread crumbs
1 cup cheddar cheese
1/2 cup pepper jack cheese
1 tablespoon olive oil
1/2 cup black beans
1/2 cup canned corn
1 medium red pepper, chopped
2 garlic cloves, minced
3-4 scallions, chopped small
1 tablespoon cumin
1 tablespoon chili powder
3 eggs, lightly beaten
salt & pepper to taste
ranch dressing for dipping
1) Preheat oven to 350 degrees.
2) Place your Quinoa, bread crumbs, cooked chicken and cheeses in a large mixing bowl and set aside.
3) Heat your olive oil in a medium saucepan over medium heat. Once the oil is heated, add your black beans, corn, red pepper, garlic, scallions, cumin and chili powder and saute for 3-5 minutes. The goal here isn’t to cook the vegetables through, but simply allow the flavor of everything to combine a bit before adding it to the rest of the mixture.
4) Add the veggie/spice mixture to the quinoa/chicken/bread crumbs/cheese and allow it to cool for a few minutes before adding the eggs (about 5 minutes). You can then add the beaten eggs and combine the mixture. Season with salt and pepper to taste.
5) Take a regular sized muffin tin (12 muffins) and spray with non-stick cooking spray. Add about 1/3 cup of the mixture to each muffin slot.
4) Bake in your preheated oven for 30 minutes. Serve with a side of Ranch dressing for dipping!
Skinny Frozen Hot Chocolate
From Mauri Allen
Recipe taken from Skinnytaste.com
Ingredients:
1 1/2 cups fat free milk
1 cup ice
4 tbsp Ovaltine Rich Chocolate (or Chocolate Malt flavor)
1 tbsp unsweetened cocoa powder
Directions:
Pour the milk and ice into your blender. Add in the ovaltine, and cocoa powder
Blend 3-4 minutes until the ice is completely chopped and the mixture is thick and icy.
Pour into two glasses, and serve immediately.
Recipe taken from Skinnytaste.com
Ingredients:
1 1/2 cups fat free milk
1 cup ice
4 tbsp Ovaltine Rich Chocolate (or Chocolate Malt flavor)
1 tbsp unsweetened cocoa powder
Directions:
Pour the milk and ice into your blender. Add in the ovaltine, and cocoa powder
Blend 3-4 minutes until the ice is completely chopped and the mixture is thick and icy.
Pour into two glasses, and serve immediately.
Peanut Butter Banana Ice Cream
From Mauri Allen
Recipe taken from Detoxinista.com
Serves: 2
Ingredients
2 frozen bananas
2 Tablespoons peanut butter
water or milk, if needed to facilitate blending
Instructions
Break the frozen bananas into chunks and toss them into a mini food processor, along with the peanut butter.(I like to add a pinch of salt. It brings out the sweetness of the bananas and the peanut butter taste)
Blend until the bananas break down into a soft-serve consistency, adding a tablespoon or two of water to help facilitate blending, if necessary. The result should be a creamy, uniform ice cream!
Serve immediately for a soft-serve style dessert, or transfer to a sealed container and store in the freezer for a for a firmer, scoop-able ice cream.
you could use any nut butter you’d like instead of peanut butter. Almond, cashew and pecan butter would all be yummy
Recipe taken from Detoxinista.com
Serves: 2
Ingredients
2 frozen bananas
2 Tablespoons peanut butter
water or milk, if needed to facilitate blending
Instructions
Break the frozen bananas into chunks and toss them into a mini food processor, along with the peanut butter.(I like to add a pinch of salt. It brings out the sweetness of the bananas and the peanut butter taste)
Blend until the bananas break down into a soft-serve consistency, adding a tablespoon or two of water to help facilitate blending, if necessary. The result should be a creamy, uniform ice cream!
Serve immediately for a soft-serve style dessert, or transfer to a sealed container and store in the freezer for a for a firmer, scoop-able ice cream.
you could use any nut butter you’d like instead of peanut butter. Almond, cashew and pecan butter would all be yummy
Creamy Green Chile Chicken Enchiladas
Ingredients
Filling:
3 cups cooked, chopped chicken
2 (4 oz.) cans of green chiles, lightly drained
1 package (8 oz.) cream cheese, cubed and softened
1 can white or black beans, rinsed and drained (you can really use any type of bean you prefer here)
Sauce:
2 tablespoons butter
1/2 cup chopped onion (about 1/2 medium onion)
2 tablespoons flour (I substitute wheat flour)
1/3 cup chicken broth
¼ cup milk
¼ teaspoon salt
¼ teaspoon pepper
1 can (7 ounce) green chile enchilada sauce (I love the Stokes brand; I used Stokes Green Chile Sauce with chicken, and I used the whole can even though it was 15 oz, not 7. It was delicious!)
½ cup sour cream
Assembly:
8 ounces (about 2 cups) Monterey jack cheese, shredded
8 medium (soft taco size) flour tortillas (I love the uncooked wheat tortillas from Maceys)
Handful of chopped fresh cilantro
Directions
Preheat oven to 375 degrees. In a medium bowl (I used my kitchenaid and recommend a mixer to fully smooth out the cream cheese), combine the softened cream cheese and green chiles. Mix well. Add the chicken and black beans. Mix to combine. Set aside.
In a large nonstick skillet, melt the butter over medium heat. Add the onion and cook, stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 minutes. Sprinkle the flour over the onions and stir well. Cook for 1 minute, stirring. Slowly whisk in the chicken broth and milk. As you whisk and the mixture cooks, the flour will get less lumpy around the onions and the mixture will become smooth. Add the salt and pepper. Cook over medium heat until the mixture is bubbling and has thickened, about 4-5 minutes.
Remove the skillet from the heat and stir in the enchilada sauce and sour cream. Lightly grease a 9X13-inch baking dish. Spread about 1/4 cup of the sauce on the bottom of the dish. Fill each tortilla with about ½ cup of the chicken/cream cheese filling. Top with a small handful of shredded cheese, a couple tablespoonfuls for each enchilada. Save at least 1/2 cup cheese for the top of the enchiladas. Roll the tortillas up and place seam side down in the prepared baking dish. Continue filling enchiladas until the dish is full (I can easily fit 8 enchiladas in one pan).
Pour the white sauce over the top of the enchiladas. Top with remaining cheese. Bake for 20-30 minutes until the enchiladas are bubbling, hot and lightly browned. Sprinkle fresh cilantro over the top and serve.
FREEZER directions: After assembling, the baking pan can be covered with a double layer of foil and put in a jumbo-sized resealable bag and frozen for up to two months. Bake from frozen by decreasing the baking temperature to 350 degrees F and baking the enchiladas covered for 1 1/2 hours. Uncover and bake an additional 30 minutes to 1 hour until the dish is hot and bubbly.
Filling:
3 cups cooked, chopped chicken
2 (4 oz.) cans of green chiles, lightly drained
1 package (8 oz.) cream cheese, cubed and softened
1 can white or black beans, rinsed and drained (you can really use any type of bean you prefer here)
Sauce:
2 tablespoons butter
1/2 cup chopped onion (about 1/2 medium onion)
2 tablespoons flour (I substitute wheat flour)
1/3 cup chicken broth
¼ cup milk
¼ teaspoon salt
¼ teaspoon pepper
1 can (7 ounce) green chile enchilada sauce (I love the Stokes brand; I used Stokes Green Chile Sauce with chicken, and I used the whole can even though it was 15 oz, not 7. It was delicious!)
½ cup sour cream
Assembly:
8 ounces (about 2 cups) Monterey jack cheese, shredded
8 medium (soft taco size) flour tortillas (I love the uncooked wheat tortillas from Maceys)
Handful of chopped fresh cilantro
Directions
Preheat oven to 375 degrees. In a medium bowl (I used my kitchenaid and recommend a mixer to fully smooth out the cream cheese), combine the softened cream cheese and green chiles. Mix well. Add the chicken and black beans. Mix to combine. Set aside.
In a large nonstick skillet, melt the butter over medium heat. Add the onion and cook, stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 minutes. Sprinkle the flour over the onions and stir well. Cook for 1 minute, stirring. Slowly whisk in the chicken broth and milk. As you whisk and the mixture cooks, the flour will get less lumpy around the onions and the mixture will become smooth. Add the salt and pepper. Cook over medium heat until the mixture is bubbling and has thickened, about 4-5 minutes.
Remove the skillet from the heat and stir in the enchilada sauce and sour cream. Lightly grease a 9X13-inch baking dish. Spread about 1/4 cup of the sauce on the bottom of the dish. Fill each tortilla with about ½ cup of the chicken/cream cheese filling. Top with a small handful of shredded cheese, a couple tablespoonfuls for each enchilada. Save at least 1/2 cup cheese for the top of the enchiladas. Roll the tortillas up and place seam side down in the prepared baking dish. Continue filling enchiladas until the dish is full (I can easily fit 8 enchiladas in one pan).
Pour the white sauce over the top of the enchiladas. Top with remaining cheese. Bake for 20-30 minutes until the enchiladas are bubbling, hot and lightly browned. Sprinkle fresh cilantro over the top and serve.
FREEZER directions: After assembling, the baking pan can be covered with a double layer of foil and put in a jumbo-sized resealable bag and frozen for up to two months. Bake from frozen by decreasing the baking temperature to 350 degrees F and baking the enchiladas covered for 1 1/2 hours. Uncover and bake an additional 30 minutes to 1 hour until the dish is hot and bubbly.
Jalapeno Popper Chicken
Recipe taken from Add A Pinch
Ingredients
6 skinless, boneless chicken breast
For the jalapeno popper topping:
3 slices bacon, diced (I used Turkey bacon)
2 jalapenos, deveined, deseeded and diced
¼ cup diced onion
1 (8-ounce) package cream cheese, softened
½ cup mayonnaise or Greek yogurt
1 cup shredded cheddar cheese
½ cup shredded Parmesan cheese
For the topping:
½ cup crushed butter crackers (1/2 sleeve)
½ cup Parmesan cheese
4 tablespoons butter, melted
Instructions
Preheat oven to 425º F. Place chicken breasts in a small casserole dish and bake until juices run clear when pricked, about 45 minutes.
While chicken is baking, prepare jalapeno popper topping for chicken. Add bacon, jalapenos, and onions to a small skillet and fry until bacon is crispy and jalapenos and onions are tender. Remove from heat and add to a small mixing bowl. Add cream cheese, mayonnaise or yogurt, and cheeses to mixing bowl and cream together with bacon mixture until well-combined.
Remove chicken from oven and reduce oven heat to 350º F. Spread jalapeno popper topping on top of chicken until well-covered.
For the topping, mix together crushed crackers, cheese, and melted butter. Sprinkle on top of jalapeno popper topped chicken. Bake until crackers are lightly browned, about 15 minutes.
Serve warm.
I made this for dinner the other night and we loved it! I made a couple alterations. I used turkey bacon, and I also used whole wheat crackers for the topping.
Ingredients
6 skinless, boneless chicken breast
For the jalapeno popper topping:
3 slices bacon, diced (I used Turkey bacon)
2 jalapenos, deveined, deseeded and diced
¼ cup diced onion
1 (8-ounce) package cream cheese, softened
½ cup mayonnaise or Greek yogurt
1 cup shredded cheddar cheese
½ cup shredded Parmesan cheese
For the topping:
½ cup crushed butter crackers (1/2 sleeve)
½ cup Parmesan cheese
4 tablespoons butter, melted
Instructions
Preheat oven to 425º F. Place chicken breasts in a small casserole dish and bake until juices run clear when pricked, about 45 minutes.
While chicken is baking, prepare jalapeno popper topping for chicken. Add bacon, jalapenos, and onions to a small skillet and fry until bacon is crispy and jalapenos and onions are tender. Remove from heat and add to a small mixing bowl. Add cream cheese, mayonnaise or yogurt, and cheeses to mixing bowl and cream together with bacon mixture until well-combined.
Remove chicken from oven and reduce oven heat to 350º F. Spread jalapeno popper topping on top of chicken until well-covered.
For the topping, mix together crushed crackers, cheese, and melted butter. Sprinkle on top of jalapeno popper topped chicken. Bake until crackers are lightly browned, about 15 minutes.
Serve warm.
I made this for dinner the other night and we loved it! I made a couple alterations. I used turkey bacon, and I also used whole wheat crackers for the topping.
Ham Fried Rice
From Sharee Jeffs
3 c. cooked brown rice
1 c. diced ham
2 green onions, diced
1 c. peas, cooked
3 eggs, scrambled
1 c. mushrooms
2 T. soy sauce
1 t. olive oil
Cook onions and mushrooms until tender in oil. Add rice and fry for 10 minutes, stirring frequently. Add peas and ham. Push rice mixture over to one side of the pan and add the eggs. Cook and stir until scrambled and stir into rice mixture. Add soy sauce.
3 c. cooked brown rice
1 c. diced ham
2 green onions, diced
1 c. peas, cooked
3 eggs, scrambled
1 c. mushrooms
2 T. soy sauce
1 t. olive oil
Cook onions and mushrooms until tender in oil. Add rice and fry for 10 minutes, stirring frequently. Add peas and ham. Push rice mixture over to one side of the pan and add the eggs. Cook and stir until scrambled and stir into rice mixture. Add soy sauce.
Green Smoothie
From Sharee Jeffs
1/2 c. apple juice
1/2 c. water
1 c. frozen blueberries
1 banana
1/2 c. frozen strawberries
2 handfuls of spinach
1/2 c. apple juice
1/2 c. water
1 c. frozen blueberries
1 banana
1/2 c. frozen strawberries
2 handfuls of spinach
Whole Wheat Pizza Crust
From Sharee Jeffs
1 (.25 ounce) package active dry yeast
1 cup warm water
2 cups whole wheat flour
1/4 cup wheat germ
1 teaspoon salt
1 tablespoon honey
Directions
Preheat oven to 350 degrees F
In a small bowl, dissolve yeast in warm water. Let stand until creamy, about 10 minutes.
In a large bowl combine flour, wheat germ and salt. Make a well in the middle and add honey and yeast mixture. Stir well to combine. Cover and set in a warm place to rise for a few minutes.
Roll dough on a floured pizza pan and poke a few holes in it with a fork.
Bake in preheated oven for 5 to 10 minutes, or until desired crispiness is achieved.
1 (.25 ounce) package active dry yeast
1 cup warm water
2 cups whole wheat flour
1/4 cup wheat germ
1 teaspoon salt
1 tablespoon honey
Directions
Preheat oven to 350 degrees F
In a small bowl, dissolve yeast in warm water. Let stand until creamy, about 10 minutes.
In a large bowl combine flour, wheat germ and salt. Make a well in the middle and add honey and yeast mixture. Stir well to combine. Cover and set in a warm place to rise for a few minutes.
Roll dough on a floured pizza pan and poke a few holes in it with a fork.
Bake in preheated oven for 5 to 10 minutes, or until desired crispiness is achieved.
Easy Mixed Veggie Casserole
From Kathy Perrins
8oz sharp cheddar cheese
2 cups cooked brown rice
1 small can sliced mushrooms (optional)
1/2 cup diced onion (I use dried, rehydrated)
1 cup milk
3 TBSP butter
5 pound bag of frozen California mix Veggies (broccoli, Cauliflower, carrot) thawed.
or equivalent amount of fresh broccoli or frozen chopped broccoli thawed.
2 tsp salt
Optional 2 cups diced cooked chicken breast.
Preheat 350 degrees.
Spray a 9x13 baking pan with cooking spray.
In a large kettle combine all ingredient except veggies and salt and cook over medium heat,
until butter and cheese are melted. Mild cheddar doesn't melt well, that is why the sharp is best.
Add veggies and salt and cook stirring until well mixed, and the veggies are warmed, about two minutes.
Turn into sprayed baking dish and bake until tender, about 30 minutes.
Makes 8 servings and it is easy to make 1/2 the recipe.
8oz sharp cheddar cheese
2 cups cooked brown rice
1 small can sliced mushrooms (optional)
1/2 cup diced onion (I use dried, rehydrated)
1 cup milk
3 TBSP butter
5 pound bag of frozen California mix Veggies (broccoli, Cauliflower, carrot) thawed.
or equivalent amount of fresh broccoli or frozen chopped broccoli thawed.
2 tsp salt
Optional 2 cups diced cooked chicken breast.
Preheat 350 degrees.
Spray a 9x13 baking pan with cooking spray.
In a large kettle combine all ingredient except veggies and salt and cook over medium heat,
until butter and cheese are melted. Mild cheddar doesn't melt well, that is why the sharp is best.
Add veggies and salt and cook stirring until well mixed, and the veggies are warmed, about two minutes.
Turn into sprayed baking dish and bake until tender, about 30 minutes.
Makes 8 servings and it is easy to make 1/2 the recipe.
Baked Chili Relleno Dish
From Kathy Perrins
1 Cup evaporated milk
4 Egg whites
3 TBSP corn starch
1 3oz can whole green chillies
1 8oz can tomato sauce
1 Pound Shredded Mexican Blend Cheese
Preheat oven to 350 degrees.
Spray a deep 1 1/2 quart casserole dish with cooking spray.
Beat milk, eggs and cornstarch until smooth.
Split open chilies and rinse, drain on a paper towel.
Reserve 1/2 cup of the cheese for the top.
Alternate layers of chilies, cheese, and egg mixture.
Pour tomato sauce over the top and sprinkle with cheese.
Bake 1 hour, or until eggs are cooked.
1 Cup evaporated milk
4 Egg whites
3 TBSP corn starch
1 3oz can whole green chillies
1 8oz can tomato sauce
1 Pound Shredded Mexican Blend Cheese
Preheat oven to 350 degrees.
Spray a deep 1 1/2 quart casserole dish with cooking spray.
Beat milk, eggs and cornstarch until smooth.
Split open chilies and rinse, drain on a paper towel.
Reserve 1/2 cup of the cheese for the top.
Alternate layers of chilies, cheese, and egg mixture.
Pour tomato sauce over the top and sprinkle with cheese.
Bake 1 hour, or until eggs are cooked.
Southwest Salad
From Kathy Perrins
1 Head Iceberg lettuce finely chopped
3-4 Tomatoes, finely chopped
1 Bunch Green onions, finely chopped (optional)
1 Cup shredded cheese (Cheddar or Mexican Blend)
1 Can Corn (drained)
1 Can Black Beans (drained)
1 Pound Hamberger Cooked and drained
1 TBSP Taco Seasoning added to the hamburger when it is cooked.
Combine the above ingredients add then stir in dressing:
1/2 Cup of Fat Free Mayo
2 TBSP Caesar Dressing
2 TBSP Ranch Dressing
1/2 Cup Pace Picante Sauce
Mix all of the ingredients together and add to the salad.
Or the dressing of your choice
This make 4 servings of 500 calories each, or in other words, a whole meal.
1 Head Iceberg lettuce finely chopped
3-4 Tomatoes, finely chopped
1 Bunch Green onions, finely chopped (optional)
1 Cup shredded cheese (Cheddar or Mexican Blend)
1 Can Corn (drained)
1 Can Black Beans (drained)
1 Pound Hamberger Cooked and drained
1 TBSP Taco Seasoning added to the hamburger when it is cooked.
Combine the above ingredients add then stir in dressing:
1/2 Cup of Fat Free Mayo
2 TBSP Caesar Dressing
2 TBSP Ranch Dressing
1/2 Cup Pace Picante Sauce
Mix all of the ingredients together and add to the salad.
Or the dressing of your choice
This make 4 servings of 500 calories each, or in other words, a whole meal.
Monday, February 18, 2013
Peanut Butter Granola
1/2 cup creamy peanut butter
1/2 cup honey
1 tsp. cinnamon
1 tsp. vanilla extract
4 c. oats
Directions:
Preheat oven to 325 degrees. Spray cookie sheet with non-stick cooking spray and set aside. Combine peanut butter and honey in a bowl and microwave until peanut butter melts (approximately 20 seconds). Stir.
Stir cinnamon and vanilla into peanut butter and honey mixture. Add oats and stir until oats are completely covered in peanut butter mixture. Spread out oat mixture onto prepared cookie sheet and bake for 7 -8 minutes until granola is slightly browned. Let cool until granola is crunchy.
Thursday, January 17, 2013
Oatmeal
1/2 cup quick oats
3/4 cup water
put in microwave for about 1 min. 30 seconds (times may vary)
I add about a tsp of ground flaxseed (great for your digestive system and intestines...a little goes a long way) and 1 tsp of wheat germ (excellent source of vit E, fiber, folic acid, and antioxidants)
Add your toppings and I also like a little unsweetened almond milk. Add berries, slivered almonds, dried fruit, raisins, apples, unsweetened apple sauce, pumpkin or a little natural Peanut Butter. Whatever sounds good to you!
3/4 cup water
put in microwave for about 1 min. 30 seconds (times may vary)
I add about a tsp of ground flaxseed (great for your digestive system and intestines...a little goes a long way) and 1 tsp of wheat germ (excellent source of vit E, fiber, folic acid, and antioxidants)
Add your toppings and I also like a little unsweetened almond milk. Add berries, slivered almonds, dried fruit, raisins, apples, unsweetened apple sauce, pumpkin or a little natural Peanut Butter. Whatever sounds good to you!
Garlic Lime Chicken
Serves 2
2 boneless skinless chicken breast halves
2 teaspoons butter
2 teaspoons olive oil
2 tablespoons low sodium chicken broth
1 ½ tablespoons lime juice
SEASONING
¼ teaspoon salt
¼ teaspoon pepper
Pinch of cayenne pepper
Pinch of paprika
½ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon thyme
Mix seasonings together in large zip-top baggie. Add chicken breasts to the bag, seal, and smoosh around until all chicken is well coated with seasoning.
Add butter and olive oil to pan and melt.
Add chicken and cook on both sides until done. Remove from pan and keep warm.
To skillet, add lime juice and broth. Using a whisk, mix the liquids and browned bits off pan bottom and sides. Continue cooking until sauce has reduced slightly.
Add chicken back to the pan, coating with the sauce. Then serve.
Biggest Loser Oatmeal Pancakes
6 egg whites (I usually use the egg whites in a carton)
1 cup rolled oats dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla
Instructions:
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.
*I top with Pure Maple Syrup or Greek yogurt, fruit and honey
Strawberries and greek yogurt frozen
A great snack idea! Dip strawberries in Greek yogurt and Freeze!
Oven Baked Chimis
Whole Wheat Flour Tortillas
taken from 100daysofrealfood.com
YIELD: 12 TORTILLAS
INGREDIENTS
2 1/2 cups whole-wheat flour (I used King Arthur’s white whole-wheat flour)
1/2 cup oil (I used avocado oil)
1 teaspoon salt
1 cup warm water (heat in the microwave for 1 min)
DIRECTIONS
In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil and salt. Beat with the paddle until crumbly, about 3 to 5 minutes. Scrape the sides as needed. If your hand-held mixer comes with dough hooks those can be used as well.
With the mixer running, gradually add the warm water and continue mixing until the dough is smooth, about 3 minutes.
Take out the dough and divide it into 12 equal sized pieces. I do this by making the dough into a big log shape that is about 8 – 10 inches long. Then I cut it in the middle. Then I cut each of those pieces in the middle and so on until you have 12 pieces.
Using the palms of your hand roll each piece into a round ball and flatten it out on a baking tray or board. Cover with plastic wrap and let rest at room temperature for at least 15 minutes or up to one hour.
Heat a cast iron skillet, griddle or 12-inch skillet over med-high heat. The pan should be fairly hot before you begin cooking the tortillas.
On a lightly floured board or counter top, use a rolling pin to turn each ball into a 8 to 10 inch flat circle (measure against your recipe if printed on a 8.5X11 sheet of paper). Be careful not to use more than a teaspoon or two of flour when rolling out each ball into a tortilla because too much excess flour will burn in the pan.
Grease the pan with a touch of oil and then carefully transfer each tortilla, one at a time, to the pan and cook until puffy and slightly brown, about 30 to 45 seconds per side. Set aside on a plate to cool slightly. Eat within an hour, refrigerate or freeze.
Chimi Filling:
1 onion, chopped fine
1 1/2 c. cooked brown rice
2-3 c. diced, cooked chicken (I use the roaster chicken from Costco
1-2 tsp. minced canned chipotle chilis in adobe sauce
16-oz cab black beans, drained and rinsed
1 c. shredded cheddar cheese
1/2 c. finely chopped fresh cilantro
salt and pepper to taste
Pam
Whole wheat tortillas
Heat oven to 450. While oven is heating, saute onion. In separate bowl, mix the rice, chicken, chipotle and beans. Stir in cheese, cilantro and onions. Season with salt and pepper. Top each tortilla with chicken mixture, leaving about a 2 inch border at the bottom of the tortilla. Fold in the sides and roll up the tortilla tightly. Arrange them seam down on a cookie sheet. Spray tops with pam. Bake until chimis are golden brown and crisp, about 8-10 minutes.
taken from 100daysofrealfood.com
YIELD: 12 TORTILLAS
INGREDIENTS
2 1/2 cups whole-wheat flour (I used King Arthur’s white whole-wheat flour)
1/2 cup oil (I used avocado oil)
1 teaspoon salt
1 cup warm water (heat in the microwave for 1 min)
DIRECTIONS
In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil and salt. Beat with the paddle until crumbly, about 3 to 5 minutes. Scrape the sides as needed. If your hand-held mixer comes with dough hooks those can be used as well.
With the mixer running, gradually add the warm water and continue mixing until the dough is smooth, about 3 minutes.
Take out the dough and divide it into 12 equal sized pieces. I do this by making the dough into a big log shape that is about 8 – 10 inches long. Then I cut it in the middle. Then I cut each of those pieces in the middle and so on until you have 12 pieces.
Using the palms of your hand roll each piece into a round ball and flatten it out on a baking tray or board. Cover with plastic wrap and let rest at room temperature for at least 15 minutes or up to one hour.
Heat a cast iron skillet, griddle or 12-inch skillet over med-high heat. The pan should be fairly hot before you begin cooking the tortillas.
On a lightly floured board or counter top, use a rolling pin to turn each ball into a 8 to 10 inch flat circle (measure against your recipe if printed on a 8.5X11 sheet of paper). Be careful not to use more than a teaspoon or two of flour when rolling out each ball into a tortilla because too much excess flour will burn in the pan.
Grease the pan with a touch of oil and then carefully transfer each tortilla, one at a time, to the pan and cook until puffy and slightly brown, about 30 to 45 seconds per side. Set aside on a plate to cool slightly. Eat within an hour, refrigerate or freeze.
Chimi Filling:
1 onion, chopped fine
1 1/2 c. cooked brown rice
2-3 c. diced, cooked chicken (I use the roaster chicken from Costco
1-2 tsp. minced canned chipotle chilis in adobe sauce
16-oz cab black beans, drained and rinsed
1 c. shredded cheddar cheese
1/2 c. finely chopped fresh cilantro
salt and pepper to taste
Pam
Whole wheat tortillas
Heat oven to 450. While oven is heating, saute onion. In separate bowl, mix the rice, chicken, chipotle and beans. Stir in cheese, cilantro and onions. Season with salt and pepper. Top each tortilla with chicken mixture, leaving about a 2 inch border at the bottom of the tortilla. Fold in the sides and roll up the tortilla tightly. Arrange them seam down on a cookie sheet. Spray tops with pam. Bake until chimis are golden brown and crisp, about 8-10 minutes.
Mixer Whole Wheat Bread
10-11 c. freshly ground whole wheat flour, divided
2/3 c. wheat gluten
2 1/2 Tbs. SAF instant yeast
5 c. warm water
2 Tbs. salt
2/3 c. canola oil
2/3 c. honey
2 1/2 Tbs. bottled lemon juice
In mixer, combine 7 cups flour, gluten and yeast and mix lightly. Add warm water and mix for 1 minute. Cover and rest 10 minutes. Add salt, oil, honey and lemon juice and mix for 1 minute. Add remaining flour 1 cup at a time. When you think you have added almost enough flour, start adding it by the spoonful until the sides of the bowl are clean. Mix for 8 minutes. Let dough rest in bowl for 30 minutes or until doubled. Grease 4-6 bread pans. Spray pam on counter and cut dough into equal portions then form dough into loaves and place in pans. Let dough rest again until doubled in size, usually about 30 minutes. Preheat oven to 350. Bake for 30-35 minutes. Brush tops with butter. Turn out of pans on side to cool on a cloth. Makes great rolls and cinnamon rolls too!
2/3 c. wheat gluten
2 1/2 Tbs. SAF instant yeast
5 c. warm water
2 Tbs. salt
2/3 c. canola oil
2/3 c. honey
2 1/2 Tbs. bottled lemon juice
In mixer, combine 7 cups flour, gluten and yeast and mix lightly. Add warm water and mix for 1 minute. Cover and rest 10 minutes. Add salt, oil, honey and lemon juice and mix for 1 minute. Add remaining flour 1 cup at a time. When you think you have added almost enough flour, start adding it by the spoonful until the sides of the bowl are clean. Mix for 8 minutes. Let dough rest in bowl for 30 minutes or until doubled. Grease 4-6 bread pans. Spray pam on counter and cut dough into equal portions then form dough into loaves and place in pans. Let dough rest again until doubled in size, usually about 30 minutes. Preheat oven to 350. Bake for 30-35 minutes. Brush tops with butter. Turn out of pans on side to cool on a cloth. Makes great rolls and cinnamon rolls too!
Baked Potato Nachos
Recipe from How Sweet It Is
8 medium to large yukon gold potatoes
3 tablespoons olive oil
salt & pepper
Preheat oven to 450 degrees. Wash potatoes, peel off any bad parts, and slice into wedges (however thick or thin you would like). Toss with olive oil and sprinkle with salt and pepper. Lay on a non-stick baking sheet and bake for 45 minutes, flipping once. Remove potatoes and top with whatever toppings you would like. Stick back in the oven to melt cheese.
Toppings: black beans, refried beans, cheese, sour cream, greek yogurt, salsa, green chilis, avocado, enchilada sauce, jalepenos, chicken, tomatoes, guacamole.
8 medium to large yukon gold potatoes
3 tablespoons olive oil
salt & pepper
Preheat oven to 450 degrees. Wash potatoes, peel off any bad parts, and slice into wedges (however thick or thin you would like). Toss with olive oil and sprinkle with salt and pepper. Lay on a non-stick baking sheet and bake for 45 minutes, flipping once. Remove potatoes and top with whatever toppings you would like. Stick back in the oven to melt cheese.
Toppings: black beans, refried beans, cheese, sour cream, greek yogurt, salsa, green chilis, avocado, enchilada sauce, jalepenos, chicken, tomatoes, guacamole.
Coconut Shrimp and Fried Rice
Recipe from Skinnytaste
Coconut Shrimp:
1 lb (24) large shrimp, peeled and deviened (weight after peeled)
1/2 cup + 1 tbsp shredded sweetened coconut
1/2 cup + 1 tbsp panko crumbs
2 tbsp all purpose flour (I used whole wheat flour)
1 large egg
pinch salt
non-stick spray
Directions:
Preheat oven to 425°. Spray a non-stick baking sheet with cooking spray. Combine coconut flakes, panko crumbs and salt in a bowl. Place the flour on a small dish. Whisk egg in another bowl. Lightly season shrimp with salt. Dip the shrimp in the flour, shaking off excess, then into the egg, then in the coconut crumb mixture. Lay shrimp on the cookie sheet then spray the top of the shrimp with more cooking spray; bake in the middle rack for about 10 minutes. Turn shrimp over then cook another 6-7 minutes or until cooked though. Remove from oven and serve with dipping sauce.
Sweet and Spicy Dipping Sauce:
1/2 cup apricot preserves (I used my peach jam that didn't set up)
1 tbsp rice wine vinegar
3/4 tsp crushed red pepper flakes
For the sauce, combine all the ingredients and place in a small bowl.
Fried Rice:
3 cups cooked brown rice
3 tbs sesame oil
1 cup frozen peas and carrots (thawed)
1 small onion, chopped
2 tsp minced garlic
2 eggs, slightly beaten
1/4 cup soy sauce
On medium high heat, heat the oil in a large skillet or wok. Add the peas/carrots mix, onion and garlic. Stir fry until tender. Lower the heat to medium low and push the mixture off to one side, then pour your eggs on the other side of skillet and stir fry until scrambled. Now add the rice and soy sauce and blend all together well. Stir fry until thoroughly heated!
Coconut Shrimp:
1 lb (24) large shrimp, peeled and deviened (weight after peeled)
1/2 cup + 1 tbsp shredded sweetened coconut
1/2 cup + 1 tbsp panko crumbs
2 tbsp all purpose flour (I used whole wheat flour)
1 large egg
pinch salt
non-stick spray
Directions:
Preheat oven to 425°. Spray a non-stick baking sheet with cooking spray. Combine coconut flakes, panko crumbs and salt in a bowl. Place the flour on a small dish. Whisk egg in another bowl. Lightly season shrimp with salt. Dip the shrimp in the flour, shaking off excess, then into the egg, then in the coconut crumb mixture. Lay shrimp on the cookie sheet then spray the top of the shrimp with more cooking spray; bake in the middle rack for about 10 minutes. Turn shrimp over then cook another 6-7 minutes or until cooked though. Remove from oven and serve with dipping sauce.
Sweet and Spicy Dipping Sauce:
1/2 cup apricot preserves (I used my peach jam that didn't set up)
1 tbsp rice wine vinegar
3/4 tsp crushed red pepper flakes
For the sauce, combine all the ingredients and place in a small bowl.
Fried Rice:
3 cups cooked brown rice
3 tbs sesame oil
1 cup frozen peas and carrots (thawed)
1 small onion, chopped
2 tsp minced garlic
2 eggs, slightly beaten
1/4 cup soy sauce
On medium high heat, heat the oil in a large skillet or wok. Add the peas/carrots mix, onion and garlic. Stir fry until tender. Lower the heat to medium low and push the mixture off to one side, then pour your eggs on the other side of skillet and stir fry until scrambled. Now add the rice and soy sauce and blend all together well. Stir fry until thoroughly heated!
Chicken Pot Pie Soup with Biscuits
Recipe from Skinnytaste
1/4 cup flour (use 2 tbsp cornstarch instead)
2 cups water
4 cups fat free milk
1 large celery stalk, chopped
1/2 medium chopped onion
8 oz sliced baby portabella mushrooms
2 chicken bouillons
fresh ground pepper
pinch of thyme
10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
2 potatoes, peeled and cubed small
16 oz cooked chicken breast, diced small
salt
Directions:
Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside. Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, thyme, fresh pepper, frozen vegetables and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add chicken, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes, until soup thickens, adjust salt and pepper to taste and serve.
Garlic Cheddar Biscuits
2 tbsp butter, melted
2 cloves garlic, minced
2 tbsp fresh chopped parsley
2 cups Heart Smart Bisquick
3.5 oz shredded sharp Cheddar cheese
2/3 cup fat free milk
Directions:
Preheat oven to 400°. Line a cookie sheet with parchment paper. Melt butter in a small frying pan, add half the garlic and saute on low heat about 1 minute. Remove from heat and add parsley. In a large bowl, combine biscuit mix, cheddar cheese, and remaining garlic. Stir in milk and mix (do not over mix). Drop batter by heaping tablespoonfuls (1.5 oz each) onto prepared cookie sheet. Bake for 10 minutes. Brush or drizzle biscuits with melted butter. Bake for 5 more minutes, or until lightly browned on the bottom.
(I have to admit I used a freebie point to eat these biscuits with my soup. I will try substituting it with wheat flour next time.)
1/4 cup flour (use 2 tbsp cornstarch instead)
2 cups water
4 cups fat free milk
1 large celery stalk, chopped
1/2 medium chopped onion
8 oz sliced baby portabella mushrooms
2 chicken bouillons
fresh ground pepper
pinch of thyme
10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
2 potatoes, peeled and cubed small
16 oz cooked chicken breast, diced small
salt
Directions:
Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside. Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, thyme, fresh pepper, frozen vegetables and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add chicken, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes, until soup thickens, adjust salt and pepper to taste and serve.
Garlic Cheddar Biscuits
2 tbsp butter, melted
2 cloves garlic, minced
2 tbsp fresh chopped parsley
2 cups Heart Smart Bisquick
3.5 oz shredded sharp Cheddar cheese
2/3 cup fat free milk
Directions:
Preheat oven to 400°. Line a cookie sheet with parchment paper. Melt butter in a small frying pan, add half the garlic and saute on low heat about 1 minute. Remove from heat and add parsley. In a large bowl, combine biscuit mix, cheddar cheese, and remaining garlic. Stir in milk and mix (do not over mix). Drop batter by heaping tablespoonfuls (1.5 oz each) onto prepared cookie sheet. Bake for 10 minutes. Brush or drizzle biscuits with melted butter. Bake for 5 more minutes, or until lightly browned on the bottom.
(I have to admit I used a freebie point to eat these biscuits with my soup. I will try substituting it with wheat flour next time.)
Pumpkin Seed Granola
2 c. baby pumpkin seeds (pepitas)
1 c. slivered almonds
3/4 c. raw sunflower seeds
6 Tbs. pure maple syrup
coarse salt
1 c. dried cherries or cranberries
Preheat oven to 350. Line 2 baking sheets with parchment paper or silicone baking mats. In large bowl, toss pumpkin seeds, almonds, and sunflower seeds and the syrup until evenly coated. Spread nuts and seeds out in an even single layer on the baking sheets and season with salt to taste. Bake, stirring several times with spatula or wooden spoon until just golden, about 20 minutes. Cool completely in pan, then add cranberries and toss to combine. Store in an airtight container at room temperature.
1 c. slivered almonds
3/4 c. raw sunflower seeds
6 Tbs. pure maple syrup
coarse salt
1 c. dried cherries or cranberries
Preheat oven to 350. Line 2 baking sheets with parchment paper or silicone baking mats. In large bowl, toss pumpkin seeds, almonds, and sunflower seeds and the syrup until evenly coated. Spread nuts and seeds out in an even single layer on the baking sheets and season with salt to taste. Bake, stirring several times with spatula or wooden spoon until just golden, about 20 minutes. Cool completely in pan, then add cranberries and toss to combine. Store in an airtight container at room temperature.
Homemade Granola
1/4 c. brown sugar
1/3 c. agave
1/3 c. canola oil
1/4 tsp. salt
1 tsp. vanilla extract
4 c. old fashioned oats
1 c. sliced or slivered almonds
1 c. dried blueberries(I use mixed dried fruit)
Preheat oven to 300. In large mixing bowl, whisk together brown sugar, agave, oil, salt and vanilla. Fold in oats, almonds and blueberries. Spread mixture on a rimmed baking sheet. Bake for 8-10 minutes. Stir well, then bake for 8-10 minutes more. Sprinkle with cinnamon. Let cool completely on pan. Store in airtight container.
(Thanks Mauri for the idea to combine this with your pumpkin seed granola! It is a yummy combination!)
1/3 c. agave
1/3 c. canola oil
1/4 tsp. salt
1 tsp. vanilla extract
4 c. old fashioned oats
1 c. sliced or slivered almonds
1 c. dried blueberries(I use mixed dried fruit)
Preheat oven to 300. In large mixing bowl, whisk together brown sugar, agave, oil, salt and vanilla. Fold in oats, almonds and blueberries. Spread mixture on a rimmed baking sheet. Bake for 8-10 minutes. Stir well, then bake for 8-10 minutes more. Sprinkle with cinnamon. Let cool completely on pan. Store in airtight container.
(Thanks Mauri for the idea to combine this with your pumpkin seed granola! It is a yummy combination!)
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