2 medium zucchinis sliced and dices
½ cup grape tomatoes cut in half
1 garlic clove
1 ear of corn or 1 cup frozen
1 tblspn basil shredded
Coat skillet lightly with olive oil add garlic cook for a minute, add zucchini cook for another minute, and then add tomatoes and corn cook till zucchini is tender add basil. Serve…..Yum!
Black Bean Nachos
½ cup low fat cottage cheese
2 tablespoon low fat sour cream
Hot sauce to taste
¼ tspn cumin
2 cups baked pita chips
½ can black beans drained and rinsed
½ cup low fat cheese shredded
¼ cup chopped green onions
½ cup chopped tomatoes
Mix cottage cheese, sour cream, cumin and hot sauce, set aside.
Layer chips on a microwave safe plate top with beans and cheese, microwave until cheese is melted. Drop cottage cheese mix over the melted cheese, top with green onions and tomatoes.
Enjoy!!
Turkey & Egg Wrap1/2 tblsp. olive oil
1/2 pound ground turkey or turkey sausage
6 egg whites
1/2 tspn cumin
1 medium tomato diced
1/4 cup chopped cilantro
2 Whole wheat tortillas
Heat oil in pan, add turkey and cumin cook till brown, add eggs, continue to stir and cook till eggs are done. then add cilantro, tomatos, salt and pepper to taste.
Warm tortillas, divide mixture evenly between tortillas roll and serve.
Serves 2
Per Serving: 359 Calories, 32 grams of protien, 29 grams of carbs, 14 grams of fat, 5 grams of fiber, 1 gram of sugar, 550 mgrams of sodium.
Snack Ideas!An Apple and some Almonds (about 15)
1/2 cup cottage cheese and some grape tomatoes
An Orange and some Walnuts
Greek yogurt, toss some fruit in!
Celery with a nut butter (almomd, peanut)
Humus with veggies
Fruit smoothie (just fruit!!)
Spinach Salad with Almond-Encrusted Chicken Breast
5 oz boneless, skinless chicken breast
1 tbspn corn starch
1/4 cup liquid egg substitute
1 tbspn finely chopped almonds
2 tbspn balsamic binegar
1 tbspn olive oil
1/8 tsp fresh ground black pepper
3 cups baby spinach leaves
1/4 cup sliced mushrooms
1/4 cup yellow or red grape tomatoes halved
1 small red pepper sliced into strips
Dust each side of chicken breast with corn starch. Dip breast into egg substitute to coat and then sprinkle with almonds.
Coat skillet with cooking spray and place over medium heat. Saute chicken 5 minutes on each side or until cooked through.
Whisk vinegar, oil, and pepper in a bowl, add spinach and toss. Top with mushrooms, tomatoes, bell pepper and sliced chicken.
Servings:1
Per serving: 497 cals, 45 grams protien, 28 grams of carbs, 7 grams fiber, 23 grams of fat, 3 grams sat fat, 83 mg chol, 336 mg sodium.
Spinach Casserole
1 pkg (10 oz) frozen chopped spinach thawed and drained
1 container (15oz) part skim ricotta cheese
6 oz feta cheese drained and crumbled
4 egg whites
1 tsp dried basil
1/2 tsp lemon pepper
Heat oven to 350
Spray a 9 inch round baking dish with cooking spray.
Combine spinach, ricotta, feta, egg whites, basil and lemon pepper in a large mixing bowl. Pour mixture into baking dish. Bake 1 hour or until casserole is set and lightly brown around edges.
Servings: 6
Per serving:
197 cal, 16 grams protein, 7 grams carbs, 2 grams fiber, 12c grams of fat, 8 grams sat fat, 47 mg chol, 478 mg sodium.
Cauliflower Soup with Grilled Shrimp
3 tsp Olive Oil
1 cup chopped red onion
1/2 cup chopped celery
4 cups cauliflower florets (about 1 1/2 lb)
1/2 tsp coriander
2 cans (14.5 oz) low sodium chicken or vegetable broth
12 oz shrimp, peeled and deveined
1/2 tsp sea salt
1/4 tsp fresh ground pepper
1/3 cup fat free evaporated milk
Heat 2 tsp olive oil in a pot on medium heat, add onion and celery cook stirring occasionally 6 to 7 minutes. stir in cauliflower and coriander, cook 2 minutes. Add broth and bring to a boil, reduce heat and simmer until tender, 20 minutes. Remove from heat and let cool for 5 minutes.
Season the shrimp with 1/4 tsp salt, 1/8 tsp pepper and remaining oil. Grill until opaque 2 to 3 minutes per side.
Puree the cauliflower mixture in a blender or food processor, return to pan, stir in milk and remaining salt and pepper, heat until heated through. Serve with shrimp.
Servings:4
Per serving: 198 cals, 23 gr protein, 17 grams carbs, 5 grams fiber, 6 grams fat, 1gram sat fat, 127mg of chol, 579 mg sodium.
Almond-Honey Power Bar
Preparation Time: 30 minutes
Cook Time: 1 hour (including chilling) Serves: 8
1 cup old-fashioned rolled oats
1/4 cup slivered almonds
1/4 cup sunflower seeds
1 tablespoon flax seeds, preferably golden
1 tablespoon sesame seeds
1 cup unsweetened whole-grain puffed cereal
1/3 cup currants
1/3 cup chopped dried apricots
1/3 cup chopped golden raisins
1/4 cup creamy almond butter
1/4 cup turbinado sugar
1/4 cup honey
1/2 teaspoon vanilla extract
1/8 teaspoon salt
Preparation:
1.Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray.
2.Spread oats, almonds, sunflower seeds, flax seeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through, about 10 minutes. Transfer to a large bowl. Add cereal, currants, apricots and raisins; toss to combine.
3.Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes.
4.Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into 8 bars.
Nutritional Information:
Per serving Calories 244 kcal, Carbohydrates 0 g, Dietary Fiber 3 g, Fat 10 g, Saturated Fat 1 g
Protein 5 g, Potassium 313 mg, Sodium 74 mg, Iron -, Cholesterol 0 mg.
Some yummy soup for a cold blustery day!
Southwest Black Bean Soup
In 30 minutes you can make this yummy soup!
It makes 6 servings
1 tablespoon olive
1 medium onion, chopped
2 cloves garlic, finely chopped
1 to 2 jalapeño chiles, seeded, finely chopped
2 cans (15 oz each) black beans, rinsed, drained
1 can (14.5 oz) organic diced or fire roasted diced tomatoes,undrained
1 3/4 cups reduced-sodium chicken broth (from 32-oz carton) or 1 can (14 oz) vegetable broth
2 teaspoons ground cumin
2 tablespoons chopped fresh cilantro
Plain yogurt or reduced-fat sour cream, if desired
Lime wedges, if desired
In 4-quart saucepan, heat oil over medium heat. Add onion, garlic and chiles; cook 3 to 4 minutes, stirring occasionally, until tender.
Stir in beans, tomatoes, broth and cumin. Heat to boiling over high heat. Reduce heat to medium-low; cover and simmer 15 minutes. Remove from heat. Using a potato masher, mash beans until soup reaches desired consistency. Stir in cilantro. Top individual servings with yogurt; serve with lime wedges.
Nutritional Information
1 Serving: Calories 240 (Calories from Fat 30); Total Fat 3g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 470mg; Total Carbohydrate 41g (Dietary Fiber 14g, Sugars 6g); Protein 12g Percent Daily Value*: Vitamin A 15%; Vitamin C 20%; Calcium 10%; Iron 25%
Tomato-Basil Linguine with Chicken
This takes 40 minutes to make and
makes:4 servings (1 1/2 cups each)
5 oz refrigerated linguine
4 boneless skinless chicken breasts, cut into 1-inch cubes
2 teaspoons chopped garlic in water (from 4.5-oz jar)
1 can (14.5 oz) diced tomatoes with Italian herbs, undrained
1 ½ teaspoons dried basil leaves
¼ cup grated Parmesan cheese
Cook linguine as directed on package. Drain; cover to keep warm.
Meanwhile, heat 10-inch nonstick skillet over medium-high heat. Add chicken and garlic; cook 5 to 8 minutes, stirring frequently, until chicken is no longer pink in center.
Stir in tomatoes and basil. Heat to boiling. Reduce heat to low; cover and simmer 5 minutes, stirring occasionally.
Gently stir in cooked linguine. Sprinkle with cheese.
Nutritional Information
1 Serving: Calories 340 (Calories from Fat 60); Total Fat 6g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 80mg; Sodium 720mg; Total Carbohydrate 38g (Dietary Fiber 2g, Sugars 6g); Protein 35g Percent Daily Value*: Vitamin A 6%; Vitamin C 10%; Calcium 15%; Iron 15%
I love tacos, these are yummy!
Turkey Soft Tacos Time to make 30 min |
It makes:4 servings |
½ cup chicken broth 1 medium onion, chopped (1/2 cup) ½ cup frozen whole kernel corn (from 1-lb bag) ½ lb ground turkey breast 4 cloves garlic, finely chopped ½ cup salsa ¼ cup chopped fresh cilantro 8 whole wheat tortillas (8 to 10 inch), warmed Sour cream, if desired In 10-inch nonstick skillet, heat broth to boiling over high heat. Cook onion, bell pepper and corn in broth 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender. Reduce heat to medium-high. Stir in turkey and garlic. Cook 2 minutes, stirring occasionally. Stir in salsa. Cook about 5 minutes, stirring occasionally, until turkey is no longer pink. Stir in cilantro. Spoon slightly less than 1/2 cup turkey mixture down center of each tortilla; roll up tortilla. Serve with sour cream. To warm tortillas, wrap desired number of tortillas tightly in foil and heat in 250°F oven for 15 minutes. |
1 Serving: Calories 390 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g, Trans Fat 1g); Cholesterol 40mg; Sodium 710mg; Total Carbohydrate 58g (Dietary Fiber 4g, Sugars 5g); Protein 23g Percent Daily Value*: Vitamin A 30%; Vitamin C 35%; Calcium 15%; Iron 25%
Another yummy recipe for you to try!
TOMATOES STUFFED WITH HAWAIIAN CHICKEN SALAD
4 large tomatoes
1 1/4 lb of chicken
1 1/2 cup pineapple
3/4 cup chopped baby spinach plus 4 cups whole leaves
1/2 cup olive oil
1 1/2 tablespoons Dijon mustard
2 tablespoons red wine vinegar
2 teaspoons dried thyme or any herbs
dash of salt and pepper.
Slice the top 1/2 inch from each tomato and scoop out pulp. Drain tomatoes upside down on a paper towel while you make the stuffing.
Cook your chicken the way you like grilled or baked, cool and dice. In a medium bowl combine chicken, pineapple and chopped spinach. In a small bowl make the dressing. Whisk together oil, mustard, vinegar, thyme, salt and pepper. Pour 3/4 of the dressing over the chicken mixture and toss gently. Fill each tomato with about 1 1/3 cups of the chicken mixture. Place 1 cup of whole spinach leaves on each plate drizzle with remaining dressing, place stuffed tomatoes on top of each spinach salad and serve.
Something we all love FOOD! Eating right is not always easy...That looks good but how will it taste? whole wheat pasta? cooked tomatoes? spinach? here is a recipe that I have made and love!
EASY BAKE PASTA
2 cup whole-wheat penne pasta
2 tblsp olive oil
1 clove garlic minced
4 cups baby spinach
3 cups diced tomatoes
1 tblsp dried oregano
pinch of salt or not!
3/4 cup shredded low fat cheddar cheese
Preheat oven to 350
Cook pasta according to package. Rinse drain and set aside.
In a skillet over medium heat add 1 tblsp of oil, add garlic cook until fragrant, add spinach and 2 cups of tomatoes cook for 4 minutes until spinach wilts.
In another bowl combine 1 cup tomato, herbs, and salt, then stir in the cooked mixture mixing well then add 1/2 cup of the cheese. Place the other tblsp of olive oil into a baking dish then poor the pasta mixture into the dish. Bake for 15 minutes, then remove and sprinkle the remaining cheese on top and bake till melted about 4 more minutes. If you can let stand for 5 minutes and serve very yummy with only (per 2 1/2 cup serving) 338 calories, 10g fat, 3g saturated fat, 50g carbs, 15g protein, 8g fiber, 236mg calcium, 4mg iron, 169mg sodium. Another great thing it only takes 30 minutes to make!
