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What Do You Have for Breakfast?
Usually I only eat two meals per day ...because I'm a poodle and I don't need as much food as the German shepherd s .. my way of saying that little short women cannot eat as much as a man. Men also have more muscle mass and can eat more than a small woman....if I eat breakfast it is usually 5 slices of banna in a half cup. Of yogurt with cinnamon sprinkled in. My second choice would be a small toaster waffle with natural peanut butter spread in it.
(submitted 7 years ago)
Diabetes - HELLLLP!
My husband went on the South Beach Diet with me and he has been diabetic a long time. His entire family of seven brothers and sister's are all diabetic, some on insulin, some on pills. Hubby was on pills (notice I said WAS). The south beach diet was written by a heart doctor but it also follows the glycemic index for low glycemic foods. Hubby had his meds reduced and in one year on the diet with me (he cheated more than me) he is no "NON-diabetic". he takes no meds at all and although his doctor continues to monitor him because of his history, he is not considered mecially a "non-diabetic".
I am going to include some links for helpful sites that can get you started on south beach diet. it's easy to do and only the first two weeks are severly restricted to get you over the cravings and into fat burning mode. Once you are past the first two weeks the diet is easier to follow and opens you up to much more food choices.
Just pick a diet that seems to follow along with your goals and what you believe you can live your life with. good luck and feel free to message me,
(submitted 7 years ago)
what are you giving up for lint
I heard a service about lent that changed the way I think of it. Instead of "giving up" something, think of it as "making an improvement" in your life.. whether it is to exercise to get a healthier body, or don't think of it as giving up tv, think of it as getting more involved and playing games with the family instead. Use lent as a time to improve yourself.
Since I am limited on exercise at this time due to a back problem, my choice for lent is to journal something positive about myself each day and to "give thanks" for it and for the things in my life that are positive each day.
(submitted 7 years ago)
The best love is the kind that awakens the soul and makes us reach for more, that plants a fire in our hearts and brings peace to our minds, and that's what you've given me. That's what I hope to give to you forever
“the notebook 2004"
(submitted 7 years ago)
depends on what kind of diet plan you are on. there are good carbs and bad carbs
(submitted 7 years ago)
Recipes from Holiday Cruise to Lose Challenge
Holiday Cruise to Lose Recipe’s
These are recipes posted by passenger’s on the Holiday Cruise to Lose Challenge. Recipes were to help us with ideas of what to fix for parties, company, groups, football parties and how to fix a fast, make ahead, easy meal when company had arrived and you were busy. Idea’s to help us deal with feeding company and still finding time for ourselves. These are all healthy recipes but keep in mind that we are not all on the same types of diets. What is good for Atkins is not good for South Beach, etc..
Thanks to all the passenger’s on the Holiday Cruise to Lose Challenge for sharing these with all of us. [color=red] I am including a link to the recipe collection from our first "cruise to Lose" recipe collection, in case you missed it [/color]
Orig. cruise to Lose recipe link : [url]http://www.fatsecret.com/...
PARTY RECIPIES: From Week 5 Cuisine Challenge
1. Densible’s Healthy Dip- by Densible
2. Greek Lima Bean Dip - by Amryk
3. Jalapeno Salsa - by bethru
4. Cheesey Ham Snack’s - by Stormisummer
5. Guilt Free Snack Chips - by Cobra Fan
6. Zesty Potato Skins - by Janelleas
7. Dessert Roll Up - by Sharofriz
8. Blushing Guacamole - by Patty G
9. Chili with Beans - by JulieC
10.Salmon Roll Ups- by gug
11.Ruben Bites - by ImLuuvd
BREAKFAST, BRUNCH OR LUNCH: From Week 4 Cuisine Challenge
12. Country Ham Breakfast Casserole- by Janelleas
13.Crock Pot Oatmeal - by bethru
14. Blueberry Muffin’s - by Patty G
15. Greek Egg Strada - by Sharonfriz
16.Vegetable Tart with Potato Crust - by Amryk
17. Holiday Breakfast Buffet with Low Fat Blueberry Muffin’s - by dawn0001
18. Whole Wheat/Whole Grain Bread Pudding - by Cobra Fan
19. Spicy Sausage Bake - by Stormisummer
20. Apple Cranberry Phyllo Turnover’s - by Karenfit4life
21. Breakfast on a Muffin - by Veggies Yuk
22.Cold Cut Lunch Platter - by gug
23. Whole Wheat French Toast, Oatmeal Pancakes & Egg Casserole - by Julie C
24.Egg Bake with Vegetarian Sausage - by ImLuuvd
25.Blini’s - by Densible
26.Cheesy Eggs - by auntshell
27.Salmon Patties - by Albright777
28.Mexican lasagna - by Sharonfriz
HOLIDAY PARTY & ENTERTAINING FOODS: From Week 3 Cuisine Challenge
29. Mojito Madness - by Amryk
30.Jalapeno Popper’s - by Janelleas
31.Hot Dr. Pepper - by Cobra Fan
32.Roasted Tomato Appetizer - by bethru
33.BBQ Rumaki - by MusicMom123
34.Mediterranean Vegetable Spread - ImLuuvd
35. Crab Guacamole on Red Endive Bites - by Densible
36. Turkey Avocado Crostini with Dried Cranberries - by dawn0001
37. Hot mint Chocolate Nog - by Stormisummer
38. Tabouli - by Albright777
39. Holiday Granola - by Karenfit4life
40. Eggplant Fritter’s stuffed with Smoked Mozzarella - by Densible
41. Hard Boiled Eggs - by gug
42. Creamy Black Bean Dip - by PattyG
43. Deviled Eggs - by Veggies Yuk
44. Peppermint White Chocolate Mousse - by dawn0001
HOLIDAY & HOLIDAY LEFTOVER’S RECIPIES : From week 2 Cuisine Challenge
45. Turkey Mulligatawny Soup with Coriander - by Densible
46. Turkey Wild Rice Soup - by Sharonfriz
47. Hot Artichoke-Parmesan Spread - by Karenfit4life
48. Roasted Brussel Sprouts with Pearl Onions & Fresh Thyme - by Veggies Yuk
49. Roasted Parsnips - by Amryk
50. Wild Mushrooms and Barley - by Amryk
[b]1. DENSIBLE’S HEALTHY DIP[/b]
A real healthy dip I make uses cottage cheese.
16 oz non fat small curd cottage cheese
1 oz blue cheese
handful of fresh basil
salt and pepper
blend all together
serve with veggies or crackers
[b]2. GREEK LIMA BEAN DIP [/b]
- from Moosewood Restaruant Low-Fat Favorites
3 cups cooked lima beans (or two 15 oz. cans, drained and liquid reserved)
2 garlic cloves, minced or pressed
1/4 cup fresh lemon juice
2 Tablespoons minced fresh dill
1 Tablespoon chopped fresh mint
1 teaspoon olive oil
1/3 cup minced red onions
salt and ground black pepper to taste
In a blender or food processor, puree the limas, garlic, lemon juice, dill, and mint. If needed, add about 1/4 cup of the reserved bean liquid to aid in pureeing. Add the olive oil and process until smooth and creamy. Fold in the red onions by hand and add salt and pepper to taste. Serve at room temperature, or chill for at least an hour and serve cold.
Serve this as a dip for crackers, pita, crudites, or steamed artichokes.
Per 2-oz serving: 56 calories, 3.1g protein, 6g fat, 9.8g carbs, .1 g saturated fatty acids, 0mg cholesterol, 31 mg. sodium, .1g total dietary fiber.
[b]3. JALAPENO SALSA[/b]
The red onion is key to this. White or yellow is too strong. Serve with FF or low fat chips.
Simple and fresh salsa. Ingredients28 oz diced tomatoes, drained
1/2 medium red onion
1 jalapeno, seeded and chopped
1/2 cup cilantro
1 lime yields lime juice 3 cloves garlic, chopped
1 tsp salt
DirectionsCombine all ingredients in food processor or blender and process until smooth
[b]4. CHEESY HAM SNACK[/b]
1 tbs. Mayonnaise
1 tbs. grated Parmesan cheese
6 slices Black Forest Ham
1 small tomato, sliced thin
6 thin slices Swiss Cheese
Mix mayonnaise with Parmesan cheese
Spread mixture on a slice of ham, top with tomato slices. Roll up. Place ham roll on a thin slice of Swiss cheese and roll again. Fasten with a toothpick.
Total Carbs 9.4
Carbs per serving: 1.6
[b]5. GUILT FREE SNACK CHIPS[/b]
by Cobra Fan
1 (10 oz) Package of flour tortillas
1/4 cup of low calorie Italian salad dressing
Garlic Salt or Salt-free herb-spice blend
Preheat oven to 325 degrees
Cut tortillas into eighths
Spread tortillas on a baking dish sprayed with cooking spray
Brush Italian dressing over tortillas
Sprinkle on garlic salt or no-salt herb-spice blend
Bake for 10 to 12 minutes or until lightly browned
10 Claories per chip!
Take bets on how fast these "Guilt Free Snack Chips" disappear!
[b]6. ZESTY POTATO SKINS [/b]
6 medium red potatoes (about 1 1/4 pound), baked.
1/2 teaspoon garlic powder
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon pepper
8 ounces fat-free cottage cheese, undrained
1/2 teaspoon grated lime zest
1-1/2 tablespoons fresh lime juice
1 tablespoon green onions (green part only), finely chopped
1/4 teaspoon chili powder
4 large black olives, each cut into 6 slices
Preheat the oven to 450 degrees F.
Cut each potato in half, scoop out the centers, leaving about 1/4 inch of potato around the inside. Cut each half in half, lightly spray the pulp side with cooking spray.
In a small bowl, stir together the garlic powder, 1/2 teaspoon chili powder, cumin and pepper. Sprinkle on the pulp side. Place with the skin side down on a baking sheet.
Bake for 15-20 minutes or until lightly browned.
Meanwhile, in a food processor or blender, process the remaining ingredients except the olives until smooth. Spoon about 1 teaspoon mixture into each baked potato skin. Top each piece with an olive slice.
Make 8 servings
Makes 24 pieces.. serving size is 3 pieces
calories 64, total fat 0.5g, cholesterol 1mg, socium 125 mg, carbohydrates 11g, fiber 1g, sugar 2g, protein 4g.
[b]7. DESSERT ROLL UPS[/b]
trader joes whole wheat tortilla
peach lowfat yogurt
put tortillas flat and spread yogurt thin on top like making a pizza-almost to edge of tortilla, spinkle cinnamon, arrange slices and roll up and slice crosswise into a sweet desser pinwheel. arrange on plate.
[b]8. BLUSHING GUACAMOLE [/b]
2 medium-size ripe avocados, peeled and pitted
1 medium-size ripe tomato, peeled, seeded, and minced
1 TBSP grated onion
2 tsp fresh lemon juice, or to taste
3/4 tsp chili powder
salt and freshly ground black pepper
1. Place all the ingredients in a medium-size bowl. Mash with a potato masher until well blended. Tase and adjust the seasonings.
2. Transfer to a serving brown and serve at once. You can make this a few hours ahead of time, but if you do, place the avocado pit in the center of the guacamole, cover tightly with plastic wrap, and refrigerate to help keep the guacamole from turning brown.
Serve with tortilla chips or raw vegetables.
[b]9. CHILI WITH BEANS (pressure cooker needed) [/b]
by Julie C: From Good Housekeeping
1 teaspoon(s) vegetable oil
1 1/2 pound(s) boneless beef chuck steak, trimmed and cut into 3/4-inch chunks
5 clove(s) garlic, chopped
1 large onion, chopped
3 tablespoon(s) chili powder
2 teaspoon(s) ground cumin
3 tablespoon(s) tomato paste
2 tablespoon(s) brown sugar
1/2 teaspoon(s) salt 1 large red pepper, chopped
2 can(s) (15 to 19 ounces each) red kidney beans, rinsed and drained
1 can(s) (14 1/2 ounces) diced tomatoes
1 container(s) (8 ounces) reduced-fat sour cream
1 plum tomato, seeded and chopped
1/4 cup(s) fresh cilantro leaves, chopped
1 tablespoon(s) fresh lime juice
1 teaspoon(s) ground cumin
1/4 teaspoon(s) salt
DIRECTIONSPrepare chili: In 4- to 6-quart pressure cooker, heat oil over medium-high heat until hot but not smoking. Add beef, garlic, and onion, in 3 batches, and cook 4 to 5 minutes or until meat is well browned on all sides, stirring occasionally. (Crowding pan will prevent browning.) With slotted spoon, transfer beef mixture to medium bowl as meat browns.
Add chili powder and cumin to drippings in pressure cooker and cook 30 seconds, stirring constantly. Add 1 cup water and heat to boiling, stirring until browned bits are loosened from bottom; boil 1 minute. Stir in tomato paste, sugar, salt, red pepper, beans, tomatoes, and beef mixture with any juices.
Following manufacturer's directions, cover pressure cooker, bring up to pressure, and cook under pressure 15 minutes. Release pressure quickly as manufacturer directs.
Meanwhile, prepare topping: In small bowl, combine sour cream, tomato, cilantro, lime juice, cumin, and salt. Makes about 1 cup.
To serve, skim and discard fat from chili, if any. Spoon chili into bowls. Pass Cilantro-Tomato Topping to spoon on top.
Each serving chili: About 440 calories, 38 g protein, 44 g carbohydrate, 12 g total fat (4 g saturated), 15 g fiber, 74 mg cholesterol, 945 mg sodium.
Each tablespoon topping: About 20 calories, 1 g protein, 1 g carbohydrate, 2 g total fat (1 g saturated), 0 g fiber, 5 mg cholesterol, 45 mg sodium.
[b]10. SALMON ROLL UP [/b]
1 can Alaska smoked salmon (6.5 oz) - do not drain
1 package cream cheese - 8 oz.
Flat bread Roll-ups
Mix smoked salmon, and cream cheese
Spread on roll-ups
Roll and cup into pin-wheels
I love these
[b]11. RUBEN BITES: [/b]
6 slices rye bread, cut into quarters, or 24 mini party breads
1 serving cooking spray or enough to coat bread
1/4 cup diet thousand island salad dressing, 10 calories per tsp.
8oz. Low-fat Swiss cheese cut into 24 pieces
1/4 pound cooked corned beef brisket, lean, cut into 24 pieces
1 cup sauerkraut, drained
1. Preheat oven to 350 degrees F. Coat a baking sheet with cooking spray. Place rye bread on baking sheet: Coat each piece with cooking spray.
2. Spread ½ teaspoon Thousand island dressing on each piece of bread. Layer each with 1 piece each of Swiss cheese and corned beef and 2 teaspoons sauerkraut.
3. Bake for 15 minutes. Serve immediately. Yields one ruben per serving.
Points per serving 1 point
[b]12. COUNTRY HAM BREAKFAST CASSEROLE[/b]
(Won Golden Spoon Award from Weight Watcher's)3 slices reduced calorie bread, wheat
3/4 cups low-fat shredded cheddar cheese
3 oz cooked lean ham, slivered
1 cup button mushrooms sliced
½ medium green or red pepper, diced
1 medium stalk celery, diced
1 medium roma tomato, sliced
3 medium spring onions, green and white parts chopped
½ cup low-fat milk
3/4 cup fat-free egg substitute
1/4 cup dried bread crumbssalt and pepper to taste
1. In a 9 X 9 inch glass dish, layer bread, ½ cup of cheese, ham, mushrooms, pepper, celery, tomato and scallions. Sprinkle with remaining cheese.
2. Mix milk and egg substitute together and pour over top. Top with bread crumbs.
3. Refrigerate 4-6 hours or overnight.
4. Preheat oven to 350 degrees F. Bake for 45-60 minutes, or until knife inserted in center comes out clean. Slice into four pieces and serve.
4 points (weight watcher's points)
**This recipe is in my cookbook and has been submitted to FS - waiting approval**
[b]13. CROCK POT OATMEAL [/b]
Apple, raisin and cinnamon oatmeal made in a crock pot. Ingredients2 1/2 cups old fashioned oatmeal
1/2 cup raisins
1 tsp cinnamon
12 oz apple, chopped
6 cups water
DirectionsAdd all ingredients to the crock pot, mix well and turn it on low to cook over night.
Sweeten to taste.
Note: you can add the last 1/2 cup of oatmeal in the morning and let it cook for another 1/2 hour which will give it a nice chewy texture.
[b]14. BLUEBERRY MUFFI N’S [/b]
Servings = 6 | Serving size =1 muffin
This recipe can be multiplied by 2,3,4.
Muffins will keep for 24 - 36 hours in a plastic bag. These freeze fairly well if sealed tightly in a plastic bag.
2 Tbsp light spread (like Promise Buttery Spread Light or Smart Balance Light)
1/2 cup Splenda
1 large egg 2 Tbsp non-fat yogurt
1/2 tsp pure vanilla extract
1 cup all purpose white flour
1/2 cup whole wheat flour
2 Tbsp wheat germ
1/4 tsp salt
1 tsp baking powder
1/4 tsp baking soda
1/2 cup non-fat buttermilk
1/2 cup blueberries
Preheat oven to 375°F.
Separate the egg into an egg white and egg yolk. Set the egg yolk aside and whisk the egg white until frothy.
Cream together the reduced-fat spread and egg yolk until smooth. Add the Splenda®, yogurt and vanilla extract.
Whisk until smooth.
Place the all-purpose flour, whole wheat flour, wheat germ, salt, baking powder and baking soda in a sifter and sift into the mixing bowl.
Gently fold the creamed mixture together with the flour mixture. As this is blended slowly add the buttermilk folding until smooth. As soon as the mixture is well blended, stop.
Froth the egg whites until white and foamy and fold them into the batter. Gently fold the blueberries into the batter. Do not over mix.
Line a muffin tin with muffin papers and fill each muffin paper with an equal amount of batter. Bake for 12 – 15 minutes.
Serving size: one muffin | Servings 6
Calories 181 | Calories from Fat 42 , Total Fat 5g , Saturated Fat 1g, Monounsaturated Fat 2g , Trans Fat 0g, Cholesterol 36 mg, Sodium 296 mg, Total Carbohydrates 29g,Sugars 4g,Dietary Fiber 2g, Protein 6g
[b]15. GREEK EGG STRADA [/b]
leftover whole wheat bread torn to bits
1 cup cooked turky sausage1/2 c chopped sundried tomatoes
2 cups egg beaters
1/4 c chopped onion
1/4 c chopped mushrooms
1/2 c fat free feta crumbled
1/2 c fat free 1/2 and 1/2
set oven to 350. 9x13 dish sprayed with pam. Combine all ingredients except feta. pour into dish, sprinkle with feta on top, cover with foil and bake for approx 45 minutes-remove foil and put in another 5 minutes and serve
this can be made and sit in frig overnight before baing- good for a brunch with a salad.
[b]16. VEGETABLE TART WITH POTATO CRUST [/b]
1 pound frozen hash brown potatoes, thawed
3 scallions, chopped
1/2 cup liquid egg substitue
1 tsp. finely chopped fresh thyme
1/4 tsp. salt
1 small zucchini, chopped
2 slices soy Canadian bacon or veggie bacon strips, chopped
2 cups packed spinach leaves, coarsely chopped
1 small tomato, cored and chopped
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
3/4 cup liquid egg substitute
1/4 cup (1 ounce) shredded fat-free cheddar cheese or soy alternative
To make the crust: Preheat oven to 350 degrees F. Coat a 9 inch pie plate or tart pan with removeable bottom with cooking spray.
In a medium bowl, combine the potatoes, scallions, egg substitute, thyme and salt. Press the mixture onto the bottom and up the side of the prepared pan. Bake for 30 minutes, or until firm to the touch. Cool on a rack.
To make the filling: Meanwhile, heat a medium nonstick skillet coated with cooking spray over medium heat. Add the zucchini and garlic and cook, stirring, for 2 minutes, or until tender. Add the bacon, spinach, tomato, salt and pepper and cook, stirring frequently, for 5 minutes, or until the spinach is wilted and the liquid has evaporated. Remove from the heat and cool. Stir in the egg substitute.
Pour the vegetable mixture into the crust. Sprinkle with the cheese. Bake for 25 minutes, or until the filling is set and the crust is golden brown.
Makes 6 servings
Per serving: 140 calories, 2 g fat.
[b]17. HOLIDAY BREAKFAST BUFFET [/B]
easy and everything is do ahead-muffins may be made and frozen several weeks in advance if necessary. Logs and eggs may be made up the day/night before and put into the fridge.
Fruit Salad (cut up various fresh fruits)
Low Fat (high fiber)Blueberry Muffins (recipe below)
Hard Boiled Eggs
Low Fat Ham slices rolled into "logs"
[b]Low Fat Blueberry Muffins [/b]
1 1/2 cups wheat bran
1 cup nonfat milk
1/2 cup unsweetened applesauce
2/3 cup brown sugar
1/2 teaspoon vanilla extract
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 cup blueberries
Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes.
In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups.
Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.
Calories: 123, Total Fat: 1g , Cholesterol: 18mg , Sodium: 244mg , Total Carbs: 28.1g , Dietary Fiber: 4.3g , Protein: 3.7g
[b]18. WHOLE-WHEAT-WHOLE GRAIN BREAD PUDDING[/b]
By: Cobra Fan
1 Loaf of Stale Whole-Wheat-Whole-Grain Bread
1 Quart 2% Fat Milk
12 Packets of Sweetener (Equal or Sweet n Low)
2 Tbsp Pure Vanilla Extract
1 Cup Raisins
Cut the bread into cubes and place in a bowl.
Pour milk over the bread. Let the mixture stand for one hour.
Preheat oven to 325. Spray glass baking dish with Low Fat Pam cooking spray.
In a second bowl beat eggs, vanilla, and sweetener. Add raisins. Pour the mixture into the bread and milk mixture.
Bake for approximately one hour and ten minutes.
Cool to room temperature. Cover with foil and refrigerate overnight.
To serve - remove from refrigerator thirty minutes before re-heating. Re-heat - covered with foil - at 325 degrees for twenty minutes.
Serve warm or at room temperature.
Top with "half and half."
[b]19. SPICY SAUSAGE BAKE[/b]
1/2 lb spicy sausage, cut into bite-size pieces
1 clove garlic, minced
1/4 cup olive oil
1 tsp. seasoned salt
1 tsp. caraway seeds
1 tbs. tomato paste
2 drops Tobasco sauce, or to taste
6 eggs, beaten
1 tbsp. grated parmesan cheese
Preheat oven to 325 F
Saute sausage and garlic in olive oil until sausage is well browned.
Drain off fat.Add salt, caraway seeds, tomato paste, and Tobasco sauce. Stir well.
Combine eggs and Parmesan cheese. Spoon meat mixture into baking dish and cover with eggs. Bake for 45 minutes or until set.
Total Carbs 11.4 grams
Carbs / serving 2.9
My favorite recipe's come from the Atkins New Diet Cookbook c 1994, 1997 so I don't have calories or fat. sorry.. Definately a meat and cheese girl
[b]20. APPLE CRANBERRY PHYLLO TURNOVER’S [/b]
This recipe is from the Food Network web site and my family loves it for brunch Christmas Eve morning.
Prep Time: 20 min Time: 35 min Level Serves: 8 servings (serving size 1 turnover)
4 Granny Smith apples, peeled, cored and cut into 1/4-inch slices (about 1 1/2 pounds)
1/3 cup dried cranberries
1/3 cup packed light brown sugar
1/2 teaspoon ground cinnamon
1 pinch ground nutmeg
1 teaspoon cornstarch dissolved in 1 tablespoon cold water
6 sheets phyllo dough, thawed
3 tablespoons canola oil
4 ladyfinger cookies, crushed, divided
Preheat the oven to 350 degrees F.
In a large nonstick pan cook the apples, cranberries, sugar, cinnamon and nutmeg over medium heat stirring occasionally until the fruit is tender, about 10 minutes. Stir in the cornstarch mixture and cook for another 2 to 3 minutes, until the juices in the pan thicken. Set aside to cool.
Lay a sheet of phyllo onto a large cutting board and brush the dough with oil. Top with a second sheet and brush with oil. Sprinkle half the crushed cookies on top. Add another sheet of phyllo and brush with oil. Cut the phyllo into 4 long pieces. Put a small mound of the apple mixture about 1-inch from the bottom of 1 section and fold the phyllo over the mixture into a triangle-shaped pocket. Continue to fold to maintain the triangle shape so a turnover is formed. Repeat with the other 3 sections. Repeat the whole process again with 3 more sheets of phyllo so that you wind up with 8 turnovers. Be sure to reserve a little oil to brush the top of each turnover.
Spray a baking sheet with cooking spray, place the turnovers on the sheet, brush the tops with the remaining oil and bake for 20 to 25 minutes or until nicely browned. Serve warm.
(200 calories, 6.5g fat, 2g fiber)
[b]21. BREAKFAST ON A MUFFIN [/b]
By: Veggies Yuk
These are something that I make for big get together functions:
whole wheat/multi grain English muffin (toasted)
sausage patties (we have our own pigs so i know what is in it)
3 or 4 different cheeses
2 eggs per person - beaten and cooked in olive oil
make the sausage patties and eggs about the same size as the muffin...
when cooked through place the cheeses on the meat and top with the egg...
this will melt the cheeses and keep it tucked nicely inside
put on the muffin...
variations are to add:
fresh mozz cheese w/tomatoe and basil
these are great and filling for a brunch type of holdover..
[b]22. COLD CUT LUNCH PLATTER [/b]
A quick favorite lunch is cold cut platter with ham, cheese, turkey, etc.. I like a high fiber roll-up (like Flatouts or Mission) instead of rolls.
[b]23. WHOLE WHEAT FRENCH TOAST , OATMEAL PANCAKES AND EGG CASSEROLE [/b]
I don’t know the calorie or WW points, sorry! Each recipe is 1 serving size.
[b]Whole Wheat French Toast [/b]
1 slice whole wheat bread1/8 cup egg white
2 Tblspn Skim Milk
1/8 tsp vanilla extract
1 pinch cinnamon
Dash of salt
- In large bowl, mix egg whites, skim milk, vanilla extract, cinnamon and salt.
- Prepare a large skillet over medium-high heat and drizzle w/oil.
- Dip bread in egg mix. Flip bread so both sides are coated and all the mix is absorbed.
- Place bread in the skillet and brown each side for three to four minutes.
- Serve drizzled w/maple syrup or jam. For something different, serve w/banana slices and vanilla extract.
[b]Oatmeal Pancakes [/b]
1/3 cup oatmeal
3 egg whites
1 Tblsp non-fat cottage cheese
1/4 teaspoon baking powder
- Mix all ingredients in a large bowl.
- Pour batter in small batches into a lightly greased pan.
- Cook each side for about two minutes. Serves one.
[b]Egg Casserole [/b]
1 cup spinach
50 ml milk (1/5 cup)
50 grms onion, diced (3.5 Tblsn or 0.2 cup)
-Saute onions in a frying pan.
-Add spinach, egg and milk.
-Scramble and until reaching desired doneness. Serves one.
[b]24. EGG BAKE WITH VEGETARIAN SAUSAGE [/b]
By: ImLuuvd: This won the Golden Spoon Award from Weight Watchers
1 serving(s) cooking spray (5 one second sprays), or enough to coat dish½ loaf Italian bread, or Tuscan bread cubed (**I would use a whole wheat for SB. I think it would still taste great and not change the flavor)
6 average Morningstar Farms Frozen Breakfast Patties, defrosted and broken up with fork, one package.
8 oz. Low-fat cheddar or colby cheese, shredded
2 tsp. Dry mustard
2 tsp. Garlic powder
1 tbsp all-purpose flour
1 cup fat-free egg substitute
3/4 cup fat-free milk
1. Coat a medium, deep casserole dish with nonstick cooking spray.
Layer ½ of the bread cubes on the bottom of dish. Layer ½ of the veggie breakfast patty pieces and ½ of the cheese on top of the bread cubes. Sprinkle with ½ of the mustard, garlic and flour.
2. Repeat layers, sprinkling mustard, garlic and flour before adding th final cheese layer.
3. Mix egg substitute and mil together. Slowly pour egg mixture over casserole (try to pour over whole casserole as evenly as possible). Cover dish and refrigerate overnight.
4. Preheat oven to 350 degrees F. Bake casserole for about an hour; cheese should be lightly browned and bubbly on top, and edges starting to brown. Cut into 8 pieces and server.
[b]25. BLINI’S [/b]
Every Christmas we have blinis with caviar and champagne cocktails for breakfast. A little caviar goes a very long way-I use only about 1/2 tsp per blini-!tbsp of caviar is 40 cals, o carbs.
It's pretty low fat and low calorie-if you stick to one glass of champagne.
Here's a recipe for low fat blinis. I use buckwheat flour and omit the egg yolks (save them for custard for Christmas dinner).
1 tb Active dry yeast; (see note)
1/4 c Warm water; or
Apple juice (98 to 110
1 ts Honey
2 c All-purpose flour
2 c Nonfat milk
1 ds Salt
2 Eggs; separated
1 c Evaporated skim milk; well-chilled
Fillings; (see note)
Recipe by: St. Louis Post-Dispatch 3/17/97
Combine yeast, warm water and honey in large bowl. Stir
well. Cover bowl with clean towel and let stand in warm
place 5 to 10 minutes, or until yeast foams.
In separate bowl, whisk together flour, milk, salt and egg
yolks. Add yeast mixture. Stir well. Cover bowl with clean
towel and let batter rise in warm place 1 hour.
Beat egg whites in clean bowl until soft peaks form. In
another bowl, whip chilled evaporated milk with electric
beater until thick like whipped cream. Fold into egg
whites. Fold egg-white mixture into batter.
Heat 10-inch nonstick griddle or skillet until drop of
water sizzles when flicked onto surface. Cook thin pancakes
on hot griddle, flipping once. Stack on paper towels. Offer
with fillings of choice. Makes about 24.
Note; Can fill these with lots of stuff-cream cheese and fresh fruit, mushrooms and shrimp, ham and cheese, etc.
[b]26. CHEESY EGGS [/b]
mornings are always rushed but on Christmas morning this year I plan on breakfast being simple. We are cutting up some fruit the night before, and having that with yogurt. In addition I usually do a big pan of cheesy eggs.
melt fat free cream cheese in pan
scramble eggs and add to the pan, (I use cream at Christmas because it's in the house but usually just skim milk)
cook eggs to the consistency you like
add grated cheddar cheese
I know these aren't the healthiest but you can reduce the fat by using low or no fat products.
[b]27. SALMON PATTIES [/b]
My recipe is for salmon patties.
I just throw stuff together, so there are no measurements....sorry.
I use one large can of salmon, drained and rinsed.
Chopped onion to taste.
Sometimes I use chopped green pepper also.
A pinch or so of crushed rosemary.
Dill to taste. Fresh is best, but in winter I use dried.
Mix all together, smashing those little bones in the salmon. If you crush them it tastes better. It's kinda gross if you bite into your patty and get a little round bone.
I make 4 patties and fry them in a little lite oil or any oil of your liking. Brown on both sides. Usually 4 minutes per side on medium heat.
I also make a sauce to go with them. I use fat free mayo, or the kind with less fat, and mix it with a whole bunch of dried dill. Let sit in the refrigerator for about 30 minutes, so the flavors go together.
Serve it on the side.
[b]28. MEXICAN LASAGNA [/b]
leftover chopped chicken
2 % shredded cheddar
whole wheat tortillas
fat free sour cream
canned black beans
taco seasoning packet
set oven temp to 350
9x13 lasagna pan sprayed with Pam
thin layer of salsa on bottom of dish
tortillas torn and layered like noodles on the salsa
spread chopped chicken on tortillas with black beans and taco seasonings, cover with thick layer of salsa
do another single layer of tortillas like lasagna noodles
on top of tortillas a thick spread of sour cream and lightly top with the cheddar.
cover with foil and bake approx 30 minutes
serve with guacamole on the side-
THIS IS VERY YUMMY!!!!
[b]29. MOJITO MADNESS [/b]
6 oz. diet lemon-lime soda
12 mint leaves
1/4 lime, cut into slices
1 1/2 oz. rum
5 - 8 ice cubes
Optional: additional mint leaves and lime wedges (for garnish)
Muddle (aka pulverize) the mint and lime in a glass.
Add the soda and rum, stir well.
Add ice and enjoy! Feel free to garnish with mint and lime.
Makes 1 serving.
104 calories, 0 g fat, 19 mg sodium, 2 g carbs, .5 g fiber, 0 g sugars, 0 g protein.
[b]30. JALAPENO POPPERS [/b]
1 g olive oil cooking spray
2 oz light cream cheese
1/2 cup shredded low fat shredded cheddar cheese
1 tbsp mayonnaise fat free
8 medium jalapeno peppers
1/4 cup egg substitute
3/4 cup cornflake crumbs
Preheat oven to 350 degrees F. Coat a large baking sheet with cooking spray.
In a medium bowl, combine cream cheese, cheddar cheese and mayonnaise; mix well and set aside.
Halve the jalapenos lengthwise and remove seeds. (Oil and seeds from the peppers can be irritating - wear gloves or put plastic bags over your hands. And do NOT rub your eyes.)
Stuff jalapeno halves with cream cheese mixture.
Place egg substitute in a shallow dish.
Place cereal crumbs in a separate shallow dish.
Dip stuffed jalapeno halves into egg substitute and then roll in cereal crumbs to coat.
Transfer jalapenos to prepared baking sheet and coat with cooking spray.
Bake until filling is bubbly, about 30 minutes. Serve hot.
Serves 8 Serving
yields 2 popper’s per serving.
weight watchers = 2 points per serving
[b]31. HOT DR. PEPPER [/b]
By: Cobra Fan
Pour Diet Dr. Pepper into a large Crock Pot.
Heat on high until Dr. Pepper is hot.
Add floating lime slices - just before serving.
Add floating cherries - just before serving.
Serve by the fire in festive crystal punch cups.
[b]32. ROASTED TOMATO APPETIZER [/b]
2lbs roma tomatoes
sliced french bread baggett
salt and pepper
Cut in half lengthwise. Spray cookie sheet with non stick spray. Arrange tomatoes, cut side up on cookie. Drizzle with olive oil and season with salt and pepper. Bake on 400 for 30 minutes. Reduce heat to 300 and bake for several hours, until shriveled and blackend on the edges.
Toast bread slices. Tomatoes can be mashed or left whole and served on bread.
[b]33. BBQ RUMAKI [/b]
By: MusicMom123: here is one of my ideas that I did for Thanksgiving...
I usually make a "rumaki" that has Water Chestnuts wrapped in bacon, and slathered with BBQ sauce ! Well, what I did instead was pop the water chestnuts in the oven without the bacon, and used the BBQ sauce only, and it turned out very VERY good ! There is also a new turkey bacon out that is extremely low in fat/cals, but I forgot what brand it is, next time I go I will check it out, but I am sure that would be nice in this recipe too...
The BBQ sauce gives it a great flavor without the fat of the bacon
[b]34. MEDITERRANEAN VEGETABLE SPREAD [/b]
6 oz jarred roasted red peppers (water-packed), drained
6 oz marinated artichokes, drained
1/4 cup basil, fresh, packed or 1 tsp dried
1 tsp dried oregano
1/2 tsp garlic powder
8 oz light or fat-free softened cream cheese (Type of cream cheese depends on your diet plan)
In a food processor, combine peppers, artichokes, basil, oregano and garlic powder; process until blended but still slightly chunky.
****I have found a big difference in these dip recipes is if you over process them, it can change the taste too much so I suggest as the recipe states, leave it "slightly chunky"
Cut cream cheese into small chunks and combine with vegetable mixture until blended. Cover and chill at least 30 minutes. Serve with crudites or as a spread for Turkey Roll-Ups.
[b]35. CRAB GUACAMOLE ON RED ENDIVE BITES [/b]
By: Densible : I usually serve just a crabmeat salad on endive leaves as a quick and light and colorful starter or on a party buffet. This year, I am going to make this variation from a recipe on one of my fav websites for foodies-Chowhound.com
2 ripe Haas Avocados
1/2 lb picked crab meat
3 medium garlic cloves roasted in oven until soft
1 medium jalapeno chile, roasted with the garlic
1/4 cup finely chopped red onion
1 med plum tomato chopped
6 tbsp fresh chopped cilantro
2 tbsps lime juice
1/2 tsp kosher salt
2 heads Belgian endive
Mash avocados with salt, add rest of ingredients except crabmeat, olive oil and cilantro, stir until just mixed, add crabmeat, mix gently, put 1 tsp of guac on each endive leaf and serve on a big platter.
Mix cilantro and oil together, season with salt and pepper and drizzle over leaves.
[b]36. TURKEY AVOCADO CROSTINI with DRIED CRANBERRIES [/b]
Avocados, cranberries and rustic bread (made with 40% whole wheat flour, rye flour or a blend of the two) make your bite more nutritious, but just as delicious.
Makes 24 pieces
1 rustic baguette, cut into 1/2-inch thick slices
1 1/2 lb organic roast turkey breast, sliced into 24 1/8-inch thick pieces
2 medium avocados
1/2 cup dried cranberries
2 tablespoons extra virgin olive oil
1. Preheat oven to 400 degrees.
2. Broil baguette slices about 4 minutes until golden brown to make the crostini. Remove from oven and cool.
3. For a smooth spread, mix avocado and olive oil in a food processor. Add salt and pepper to taste. For a chunkier texture, combine these ingredients in a bowl and mash with a fork.
4. Tear turkey breast slices into small pieces to fit over the crostini.
5. Spread a thin layer of avocado mixture over each crostini. Top with turkey.
6. Add a more generous portion of avocado on top of the turkey. Garnish with a few dried cranberries.
[b]37. HOT MINT CHOCOLATE NOG [/b]
1 cup Pelican Punch herbal tea (in specialty and health food stores)
2 tsp. No-Cal chocolate syrup
1 tsp. chocolate extract
1 pkt. sugar substitute
2 tbsp. heavy cream
Place all ingredients in a blender and blend well.
total Carbs. 4.4g
[b]38. TABOULI [/b]
By: Albright777: Tabouli (I'm going for the red and green color here)
This tabouli is really great when fresh parsley is used.
1/4 cup fine grained bulgur wheat
3 cups boiling water
2 medium whole tomatoes
4 tbsps chopped onion, finely minced
1 medium cucumber, chopped
2 cups parsley, finely chopped
1 1/2 oz lemon juice (3 tbsp)
1 tsp salt
1 tbsp light olive oil
Pour bulgur into a large heat-resistant bowl. Pour boiling water over and mix to moisten thoroughly. Soak for 45 minutes.
Core tomatoes and dice.
Put diced tomatoes in bowl and set aside for 45 minutes.
Line strainer or fine sieve with several layers of paper towels.
When bulgur has finished soaking, transfer to the prepared sieve and press to drain well. Return to the bowl.
Drain diced tomatoes. Add drained tomatoes, onion, cucumber, parsley, lemon juice, salt, oil to bulgur, and mix well.
Taste and adjust seasonings to your liking.
I hope you all enjoy!!!
[b]39. HOLIDAY GRANOLA [/b]
2 cups rolled oats
1/3 cup butter (or Smart Balance)
2 TBS olive oil
2 TBS honey
½ tsp cinnamon
½ cup sliced almonds
½ cup flaked coconut
1/3C Splenda brown sugar
1/3 cup cranberries (cherry flavored)
Heat oil in skillet and add oats. Stir until crisp and starting to brown. Pour oats onto cookie sheet to cool. In same pan melt butter, add honey and brown sugar. Cook ‘till bubbly. Return oats to pan and add cinnamon, cranberries, almonds and coconut. Cook 5 to 7 minutes stirring frequently. Spread mixture on cookie sheet and cool completely before storing in air tight container. Notes:
•Recipe can be successfully doubled or tripled with an extra large frying pan or dutch oven
•Pecans can be substituted for almonds
•Raisins or other dried fruit can be added or substituted for cranberries.
This recipe is great served with plain or vanilla yogurt for a holiday brunch. Have a great Holiday
[b]40. EGGPLANT FRITTER’S STUFFED WITH SMOKED MOZZARELLA [/b]
By: Densible ; From Bon
2 large eggplants (2 pounds total)
1 1/4 teaspoons salt, divided
Olive oil (for brushing and frying)
2 large eggs or use egg product for less fat
3/4 cup finely grated Parmesan cheese
1 cups plain dry breadcrumbs, divided
1/4 cup finely chopped fresh Italian parsley
1 tablespoon chopped fresh thyme (can use dried)
1/4 teaspoon ground black pepper
1 1/2 tablespoons all purpose flour (can use gluten free flours, I like chick pea flour)
4 ounces smoked mozzarella cheese,* cut into 1/2-inch cubes (about 20 cubes)
Marinara Sauce for dipping
*Also called mozzarella affumicata or scamorza; available at some specialty foods stores and at cheese shops.I find it at Trader Joe’s and at regular grocery stores.
Preheat oven to 350°F. Cut eggplants crosswise into 1/2-inch-thick slices. Place on layers of paper towels. Sprinkle with 1 teaspoon salt; let stand 30 minutes. Brush 2 large baking sheets with oil. Pat eggplant dry; arrange in single layer on prepared sheets. Brush lightly with oil. Bake until eggplant is tender and dry, about 1 hour. Cool slightly; chop coarsely.
Whisk 1 egg, grated Parmesan cheese, parsley, thyme, 1/4 teaspoon pepper, and 1/4 teaspoon salt in medium bowl. Stir in chopped eggplant (mixture will be soft). Spread 1 cup breadcrumbs on plate. Whisk 1 egg and flour in another bowl. Press and shape eggplant mixture into 1 1/4 -inch-diameter balls. Press 1 piece smoked mozzarella into center of each ball, making sure eggplant mixture covers cheese. Dip balls, 1 at a time, into egg batter; roll in breadcrumbs to coat.
The original recipe calls for these little beauties to be fried in a 1/4 inch of oil. Avoid the fat and get similar results by spraying a baking sheet with olive oil and also spray the tops of the balls lightly and bake in a very hot oven 425 until brown and crispy. I like to turn them half way.
Serve with warm marinara on the side. For parties, you can spear them with toothpicks.
[b]41. HARD BOILED EGGS [/b]
By: gug: going to a huse party tonight, I am bringing deviled eggs. Better than nothing. Everyone knows that I don't bake much.
HARD BOILED EGGS:
hard boil eggs
cut in half
mix cooked yolks with mayonnaise
put back in egg whites
top with 1/2 green olive
[b]42.CREAMY BLACK BEAN DIP [/b]
1 (15.5 ounce) can black beans, rinsed and drained
2 1/2 teaspoons balsamic vinegar
1 1/2 tablespoons ketchup
1/2 teaspoon apple cider vinegar
1/2 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon chili powder
Combine the black beans, balsamic vinegar, ketchup, apple cider vinegar, salt, onion powder, and chili powder in a food processor; pulse until creamy. Serve at room temperature.
[b]43. DEVILED EGGS [/b]
By: Veggie Yuk ; I get asked to take these everywhere so here it goes
garlic (fresh minced or dried powder)
celery (fresh pureed or seeds if dried)
I do not measure when i cook...so eyeball it - just sprinkle a small amount across the top and mix to taste...good luck
[b]44. PEPPERMINT WHITE CHOCOLATE MOUSSE [/b]
Preparation time: 10 minutes
Cooking time: 10 minutes
4 ounces reduced-fat cream cheese
1 1/2 cups cold fat-free milk
1 package (1 ounce) sugar-free instant white chocolate pudding mix
3 drops ***peppermint extract
3/4 cup reduced-fat whipped topping
1/2 cup fresh raspberries
1. In a small mixing bowl, beat cream cheese, extract and milk until smooth. Gradually beat in pudding mix; fold in whipped topping.
2. Spoon into five dessert dishes. Refrigerate for 1 hour or until set. Garnish with raspberries.
Nutritional analysis: 1 serving equals 126 calories, 5 g fat (4 g saturated fat), 14 mg cholesterol, 275 mg sodium, 13 g carbohydrate, 1 g fiber, 6 g protein
Diabetic exchanges: 1 starch, 1 fat
**** If you dislike the peppermint you can use other flavors or none at all. I like almond myself.
You may wish to add a few drops of green food coloring to the milk. This will make the mousse have a pretty red and green theme when paired with the raspberries. You may also use a peppermint candy for a garnish (don't forget to add the calories for that though) or even a few red and green sprinkles.
[b]45. TURKEY MULLIGATAWNY SOUP WITH CORIANDER [/b]
the carcass of a roast turkey, broken into large pieces
enough water to fill largest pot and cover the turkey bones
4 garlic cloves
three 1-inch cubes of peeled fresh gingerroot
1/4 cup olive oil
2 tablespoons curry powder
3/4 teaspoon ground cumin
I large head cauliflower
4 cups chopped onion
3 carrots, sliced
1 cup canned light unsweetened coconut milk (available at Asian markets, Trader Joes and most supermarkets)
1/4 cup fresh lime juice, or to taste
1/3 cup finely chopped fresh coriander plus coriander sprigs for garnish-aka cilantro
In a stockpot combine the carcass with enough water to cover it, and simmer the mixture, uncovered, for at least 3 hours (I do this part the day before and cook all day, strain and refrigerate overnight). Strain the stock through a large sieve (I also line it with cheesecloth) into a large bowl, return it to the pot, and boil it until it is reduced to about 10 cups.
In a blender purée the garlic and the gingerroot and the dry spices with 1/3 cup stock you just made. In a heavy large pot heat the oil over moderately high heat until it is hot but not smoking and in it cook the purée, stirring, for 2 minutes, or until the liquid is evaporated. Add the cauliflower pieces, the onion, the carrots, and 5 cups of the stock and simmer the mixture, covered, for 30 minutes, or until the vegetables are very soft. If I plan on pureeing all the veggies, I'll cook them like this for an hour until the onions are carmelized. In the blender purée the mixture in batches until it is smooth, transfering it as it is puréed to another large pot. Stir in the remaining stock, the coconut milk, the lime juice, and salt to taste, simmer the soup for 10 minutes, and stir in the chopped coriander. The soup may be made 2 days in advance, cooled completely, uncovered, and kept covered and chilled. The soup keeps, covered and frozen, for 2 months. Serve the soup garnished with coriander sprigs.
Changes I made to original recipe published in Gourmet Magazine: I subbed cauliflower for the orig. potato. Makes a big dif in carb count. Also can be made without the coconut milk to make it very low cal/carb. Can use low fat/non fat yogurt too but omit the lime juice.
Variations: Make it a hearty stew by pureeing only half the vegetables, adding more veggies and lentils or beans. Indians use lots of lentils and kidney beans in dishes called dals. Can add chopped left over turkey as well. In addition to the chopped cilantro, I'll swirl some yogurt in before serving.
[b]46. TURKEY WILD RICE SOUP [/b]
turkey sliced leftovers
6 cups water
1 cup raw wild rice
Turkey carcass in pot with water cook for 1 hour .remove bones and add loose meat from bones back to water add in raw rice, celery, carrot, onion and cook til veggies are soft and rice is cooked approx 45 minutes. add leftover turkey meat slices to heat through and serve in pretty bowls- YUMMY!!
[b]47. HOT ARTICHOKE-PARMESAN SPREAD [/b]
By: Karenfit4life; We had friends over and everyone loved the spread with Multi Grain Wheat Thins. Did not taste like a diet recipe! This one's a keeper
This update of a holiday entertaining classic delivers all of the rich flavor with far less of the usual fat. Serve with pita crisp’s or toasted slices of French bread.
1 can(s) (14-ounce) artichoke hearts, drained
1 cup(s) plus 1 Tablespoon freshly grated Parmesan cheese
1/4 cup(s) reduced-fat mayonnaise
1 clove(s) garlic, finely chopped
1 teaspoon(s) freshly grated lemon zest
dash(es) cayenne pepper
Salt and freshly ground pepper, to taste
1. Preheat oven to 400 degrees F.
2. Place artichoke hearts in the center of a clean kitchen towel; gather up the ends and twist firmly to extract all the moisture.
3. Combine the artichokes, 1 cup Parmesan cheese, mayonnaise, garlic, lemon zest and cayenne pepper in a food processor. Process until smooth, scraping down the sides of the bowl. Season with salt and black pepper.
4. Spread the mixture in an even layer in a small oven-proof gratin dish. Sprinkle with the remaining 1 Tbsp. Parmesan cheese and bake until the top is golden, about 15 minutes. Serve warm.
Total Time: 30 min Serves 10; Calories 31, Fat 2g, cholesterol 3mg, Carbs 3g, protein 2g
[b]48. ROASTED BRUSSEL SPROUTS WITH PEARL OINIONS & FRESH THYME [/b]
By: Veggies Yukions and Fresh Thyme
An onion's distinctive smell and taste enhance the natural flavors of almost any vegetable. Onions also contain plant chemicals that may improve blood pressure and cholesterol levels. Try this hearty, savory side dish to complement a marinated chicken breast or lean, tender pork loin.
Good for Phase 1 of South Beach Diet
Makes 8 servings
The secret to savory brussels sprouts is to brown them first, then roast until just tender, not mushy. This may mean you have to test a sprout a few times, using a sharp paring knife, to see if it's done.
1 tablespoon extra-virgin olive oil
2 pints (about 1 1/2 pounds total) small brussels sprouts, trimmed
1 bag (8 ounces) frozen small pearl onions, thawed
1 1/2 to 2 cups reduced-sodium chicken broth
1 tablespoon fresh thyme leaves
Salt and pepper
Preheat oven to 350°F. Warm oil in large, heavy oven-proof skillet over medium heat. Add sprouts; cook 5 minutes, stirring, until slightly golden. Add onions; cook 2 minutes, stirring, until golden. Pour broth into skillet to reach halfway up vegetables. Stir in thyme, salt, and pepper.
Bring broth to a simmer; transfer skillet to oven. Roast 15–20 minutes, until a sharp knife easily slides through a sprout. Transfer to serving bowl; serve hot.
Make-ahead tip: Sprouts can be trimmed 1 day in advance. Cook the sprouts and onions just before serving.
Nutritional information : 70 calories, 2 g total fat (0 g sat), 5 mg cholesterol, 10 g carbohydrate, 4 g protein, 4 g fiber, 47 mg sodium
[b]49. ROASTED PARSNIPS [/b]
makes 4 servings
4 parsnips, peeled and cut into large chunks
2 tsp olive oil1/4 tsp salt
1/4 tsp freshly ground pepper
1 T chopped flat leaf parsely
Preheat oven to 400 degrees F. In a 9 inch square baking dish, combine the parsnips, oil, salt and pepper. Roast until tender and browned, about 30 minutes. Sprinkle with the parsley.
per serving: 133 calories, 3 g Total Fat, 0 mg Cholesterol, 160 mg sodium, 27 g Carbs, 7 g Fiber, 2 g Protein, 54 mg Calcium.
I threw big chunks of sweet onion in the baking dish, too, and ended up leaving in the oven for about 40 minutes. It smells great!
[b]50. WILD MUSHROOMS AND BARLEY [/b]
1 Tablespoon olive oil
12 oz assorted, sliced mushrooms, such as shiitake, porcini, portobello, and/or cemino.
1 red bell pepper, thinly sliced
1/2 tsp salt
1/2 cup pearl barley
1 T chopped fresh thyme or 1 tsp dried
2 cups vegetable broth
Heat the oil in a medium saucepan over medium-high heat. Add the mushrooms, bell pepper, and salt and cook, stirring occasionally, for 8 minutes, or until tender and the liquid has evaporated. Add the barley and thyme and cook, stirring frequently, for 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to low, cover, and simmer for 45 minutes, or until the barley is just tender.
Makes 4 servings
Per serving: 160 calories, 4 g fat
(submitted 7 years ago)
how to add ww recipes to fatsecret
you can enter it as a "custom food".. its at the bottom right side of your food journal page. Just put zero's in places that call for numbers that you don't know or care about.. as long as you have the total calories/points that you care about. When you are done entering the food item at the bottom of the page it will ask you if you want to "share" or Keep it private... (something like that).. you do NOT share..that way it keeps it just personal for you, it will show up on the right side of your food journal list as your "custom foods". I hope I make sense, but go try it, its not as complicated as I make it sound.
(submitted 7 years ago)
Help for phase 1
That is a great site and I used it for a long time with success. Great recipes there too
(submitted 7 years ago)
(submitted 7 years ago)
How to use or substitue whole wheat flour
I don't know about you but I ask people how to use whole wheat flour instead of all purpose flour and they all give me different answers. I finally got the answer from the internet on a site by whole wheat flour prodcuers association. Here it is! Now I can start using that whole wheat flour that has been sitting sealed up and unused!
Any recipe calling for all-purpose flour may use ½ whole-wheat flour and ½ all-purpose flour.
If wanting the product to be 100% whole wheat, substitute 1-cup whole-wheat flour minus 1-tablespoon for every cup of all-purpose or bread flour.
To create a lighter whole-wheat loaf, add 1-tablespoon gluten flour and 1-tablespoon liquid for each cup of whole-wheat flour.
Recipes calling for pasta can be substitute with whole-wheat pasta.
(submitted 8 years ago)
I agree that dancing is good exercise. OhitsAshely lost a lot of weight by dancing. I have fun just putting music on and dancing like no one is watching...just have fun, do whatever you feel like you really had a good workout. By golly you might just have found an exercise for you that is FUN!
(submitted 8 years ago)
Recipes from Cruise to Lose Challenge
ImLuuvd, I know you did this type of thing before, that is what gave me the idea! It was a lot of work, but worth it. I pasted and copied it into a word document, printed it out, punched holes in it.. it's in a binder of my cookbook! I didn't want to lose any of these gem's.
(submitted 8 years ago)
Recipes from Cruise to Lose Challenge
This is a list and the recipes that came from all the ship-mates of the Cruise to Lose Challenge. I thought I would put them all in one place with a number system/contents and the recipes following. My favorites are the recipes we all came up with from Turkey and Greece! Thanks to all my ship-mates for the great ideas, recipes and help.
[b]CRUISE TO LOSE CHALLENGE RECIPIES[/b]
HOLIDAY & TAKE ALONG FOOD RECIPIES
1- Pumpkin Custard
2- Faremer’s Salad (also known as Red & Green Salad)
3- Vegetable Medley Casserole
4- Easy Shrimp Ball
5- Baked Barley with Shiitake Mushrooms and Carmelized Onions
6- Old Fashioned Carrott Pudding
7- No-Sugar Layered Pumpkin Cheesecake
8- Mexican 5 Layer Dip
9- Creamy Sweet Potatoes and Cottage Cheese
10- Home-style Hummus
11- Cranberry Waldorf Salad
12 -Crustless Spinach Pie
13- Roasted Brussels Sprouts
14- Butternut Squash Soup
15- Bully's Homemade Cranberry Sauce
16- Healthy Ginger & Pear Cranberry Sauce
17- Green Bean Casserole - Make-over Recipe
18- Seafood Stuffed Mushrooms
19- Two-Tone Dessert
MONTE CARLO-SEAFOOD CHALLENGE RECIPES:
20- Baked Stuffed Shrimp
21- Whole Wheat Pasta and Clam Sauce
22- Healthy Seafood Bisque
VENICE ITALY - ITALIAN RECIPE CHALLENGE
23- Chicken Cacciatore
24- Bell Pepper Chicken
25- Braised Lentils and Spinach
26- Venetian Salad A La Dawn
27- Italian Cheese Pie with or without crust
28- Porcini Dusted Sea Scallops with Tomato Relish
29- Pasta Carbonara.
30- Cooked Spinach Salad
31- Easy Italian Eggplant
32- Zuppa di Farro e Fagioli(Tuscan Bean& Barley Soup)
33-Linguini with Spicy Red Clam Sauce
34- Aunt Mary’s Pasta
35- Minestrone Type Vegetable Soup
36- Stuffed Tenderloin
37- Polenta Casserole
38- Mama Rosa's Tomato & Basil Salad (quick &easy)
39- Zucchini Italian Style
40: Basil Shrimp Stuffed Zucchini
41: Chicken and Mushroom Marsala:
42- Lo Carb Italian Casserole
43- Bullytrouble’s Italian Chicken
44- Egg and Asparagus recipe
45- Baked Chicken or Eggpant Parmigiana
46- Jo's Italian Pasta (Quick & Easy)
47- Italian Chicken and Vegetable Soup
ATHEN’S GREECE - GREEK RECIPIE CHALLENGE:
48- Greek Shrimp
50- Brown rice and lentils
51- Easy Greek Tomato and Cucumber Salad
52- Greek Moussaka (easy recipie)
53- Dolmas (Stuffed Grape Leaves)
MARMARIS, TURKEY - TURKISH FOOD CHALLENGE RECIPES
54- Chicken Kabob’s
55- Yogurt Sauce (good with Chicken Kabob’s)
56- Artichokes Stuffed with Shrimp
57- Meatballs with Lemon Sauce
58- Sun Dried Tomato Hummus
59- Cold Shredded Chicken in Walnut
60- Green Bean Soup
61- Bullytrouble’s Turkish Stew
62- Turkish Chickpea Salad
1. PUMPKIN CUSTARD
Instead of pie try this custard. It is like the pie without the crust...
2 tablespoons water
2 (.25 ounce) envelopes unflavored gelatin
2 1/4 cups NESTLE® CARNATION® Evaporated Lowfat Milk
1 (15 ounce) can LIBBY'S® 100% Pure Pumpkin
1/2 cup packed dark brown sugar
2 teaspoons pumpkin pie spice
1 teaspoon vanilla extract
DIRECTIONS COAT 9-inch deep-dish pie plate with nonstick cooking spray.
PLACE water in medium bowl; sprinkle gelatin over water. Let stand for 2 to 3 minutes or until softened.
Mixture may be firm.
Bring 1 cup evaporated milk just to a boil in small saucepan.
Slowly stir hot evaporated milk into gelatin with wire whisk.
Stir in remaining evaporated milk, pumpkin, sugar, pumpkin pie spice and vanilla extract; mix well.
POUR mixture into prepared pie plate.
Refrigerate for 2 hours or until set.
Makes 8 servings
NOTE from me!! You can sub evaporated skim milk instead of the low fat-that will save a few calories AND you might want to try Sweet and Low's version of brown sugar instead of the regular brown sugar. This will make the custard much lower in calories.
2. FARMER'S SALAD
by Cobra Fan
One container of Fat Free Cottage Cheese
One Green Bell Pepper
One Red Bell Pepper
One Cup Radishes
One Cup green onions
One-Half Cup Celery - optional
Drain the entire container of fat free cottage cheese.
Wash and dry all vegetables.
Slice radishes in cross sections.
Place all the red and green vegetables "decoratively" on top of the cottage cheese.
"Toss" at mealtime. ut bell peppers into long strips.
Chop green onions.
RE-DRY ALL VEGETABLES THOROUGHLY.
Empty cottage cheese into a medium sized storage bowl.
an old family favorite that my mom made at Christmas at our house because the vegetables are RED and GREEN! Cobra Fan
3. VEGETABLE MEDLEY CASSEROLE
(vegetable casserole with cheese and sauce)
1 1/2 cups sliced zucchini
1 1/2 cups sliced summer squash (yellow)
1 1/2 cups cauliflower
3/4 cup sliced onion
3/4 cup shredded grated cheddar cheese, low fat
1 large egg
1 tbsp low fat mayonaise
16 fl oz chicken broth
Boil onion, squash and cauliflower in chickn broth for about 15 minutes. Don't over book the veggies. Drain the veggies well. (alternative method I use... no chicken broth...just put cut veggies into microwave dish and microwave covered till they are partially cooked, tender but still has some crispy-ness to them. overcooking makes the dish too "soggy"
In a bowl combine egg, mayonaise and grated cheddar cheese.
add the drained vegetables to the cheese mixture and gently stir to mix.
Spray a casserole dish with pam spray and put in the mixture.
Bake at 425 degrees F. for about 20 minutes.
this recipe can be doubled or tripled and put into a 9 x 13 pan.
I have replaced the old green bean casserole with this vegetable dish for my holiday meals and everyone likes it. It is also in "my cookbook" here on the FS site for you to look at and has all the nutrition information
4- SHRIMP CHEESE BALL
By Sharonfriz - my favorite holiday lo-fat cheat
1/2 lb peeled,cooked shrimp chopped
1 4oz non fat cream cheese
1 bunch scallions chopped
1/2 cup cocktail sauce
3 tbs low fat mayo
combine all ingredients and serve with whole wheat pita chips or celery sticks
5- BAKED BARLEY WITH SHIITAKE MUSHROOMS AND CARMELIZED ONIONS:
by Amryk: a recipe I found on the Cooking Light website. I'd like to try this for Thanksgiving, but I'd probably modify it to lower the sodium. This would be nice to have if you have vegetarians at your feast table, as it has a good amount of protein and seems like a hearty side dish.
Slow baking allows the barley to absorb the woodsy flavor of the mushrooms and the sweetness of the caramelized onion.
6 servings (serving size: 1 2/3 cup)
2 tablespoons butter
4 1/2 cups chopped onion (about 3 medium) 1 teaspoon sugar
3 cups sliced button mushrooms (about 9 ounces)
3 cups sliced shiitake mushroom caps (about 8 ounces)
1 1/2 cups uncooked pearl barley
1 tablespoon low-sodium soy sauce
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon dried thyme
4 cups vegetable broth
Fresh thyme sprigs (optional)
Melt butter in a Dutch oven over medium heat. Add onion and sugar; cover and cook 25 minutes or until golden brown, stirring frequently. Add mushrooms; cook 10 minutes or until browned, stirring frequently. Add barley; cook 2 minutes, stirring frequently. Remove from heat. Stir in soy sauce, salt, pepper, and thyme.
Preheat oven to 350°.
Bring broth to a boil in a medium saucepan. Pour broth over barley mixture; cover and bake at 350° for 1 hour or until barley is tender. Let stand 10 minutes. Garnish with thyme sprigs, if desired.
Calories: 292 (17% from fat)
Fat: 5.4g (sat 2.6g,mono 1.2g,poly 0.6g)
Jeanne Lemlin, Cooking Light, MARCH 2003
6- OLD FASHIONED CARROT PUDDING - STEAMED
I was researching carrot recipes yesterday and came accross this one and think I will try it this Holiday. My mother used to make the traditional English Plum Pudding with suet and served it with Hard Sauce. This is a lighter version.
1/2 cup shortening
1 cup white sugar (splenda)
1 1/2 cups all purpose flour
1 teaspoon baking soda3/4 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1 cup grated or ground carrots
1 cup raisins
1 cup chopped walnuts
3/4 cup sugar
1 1/2 teaspoons cornstarch
1 pich salt
1 1/4 cups hot water
3 1/2 teaspoons butter
3 1/2 teaspoons lemon juice
1 1/2 teaspoons vanilla extraxt
In a large bowl, cream together the shortening and 1 cup of sugar until light and fluffy. Combine the flours, baking soda, salt, cinnamon, nutmeg, and cloves; stir into the creamed mixture until well blended. The mixture will be dry. Stir in carrots, raisins, and chopped walnurs. Pour into a well greased pudding mold or coffee can (or make mini puddings by using vegeatble cans). Cover the top with aluminum foil.
Place the pudding mold into a large kettle or dutch oven filled with 2 inches of water. Cover the pan, and bring to a simmer. Allow the pudding to steam for 4 to 4 1/2 hours over low heat checking water and adding more as necessary. Remove from the mold and serve with warm lemon sauce.
To make the sauce, mix together 3/4 cups sugar, cornstarch, and salt in a saucepan. Stir in hot water, butter, lemon juice and vanilla. Cook over medium heat until thickened. Serve warm over pudding.
7- NO SUGAR LAYERED PUMPKIN CHEESECAKE
by ImLuuvd: Here is a recipe from a site that I love. I will make this for Thanksgiving this year!
2 packages (8 oz. each) light cream cheese (not fat free)
1/2 cup Splenda
1/2 tsp. Vanilla extract (I used a bit more)
1/2 cup canned pumpkin puree (not pumpkin pie filling which contains sugar)
1/2 tsp. ground cinnamon
pinch each of nutmeg and cloves
non-stick spray for baking dish (use very sparingly or it makes it hard to spread the cheesecake)
Preheat oven to 325 F. In large bowl combine softened cream cheese, Splenda, and vanilla.
Beat with electric mixer until smooth.
Blend in eggs, one at a time.
Remove one cup of batter and spread into bottom of glass or crockery baking dish which has been sprayed very lightly with non-stick spray. (I sprayed my dish too much and had a hard time getting the first layer spread evenly. Next time I would put a very thin layer of chopped pecans over the nonstick spray.)
Add pumpkin and spices to remaining batter and stir until blended. Carefully spread pumpkin layer over first layer. Bake in preheated oven 35-45 minutes, or until center is almost set. Allow to cool, then chill several hours or overnight. Serve with whipped cream if desired and wait for compliments.
I used a 10" by 8" glass baking dish to cook this. Next time I think I would double the recipe and only increase to a 9" by 13" baking dish to make a thicker cheese cake. This would show of the layers better. Some cinnamon dusted on the top would have been a nice touch.
8- MEXICAN 5 LAYER DIP
by Karenfit4life: The following is one of my favorite recipes to serve/take for a holiday party. Be sure to serve with baked chips, I like to use multi-grain chips. I also always take a plate of fresh orange slices. A nice refreshing alternative to high fat/calorie pick-up foods.
teaspoons olive oil
1 medium onion, diced
2 cloves garlic, minced
1 (15.5-ounce) can black beans, preferably low-sodium, drained and rinsed
1 tablespoon minced chipotle pepper in adobo
4 tablespoons lime juice
1/4 teaspoon ground cumin
1 tablespoon water
1/2 teaspoon salt
2 cups corn kernels (10-ounce box frozen corn)
1/4 cup chopped cilantro leaves
2 ripe avocados
4 medium tomatoes, seeded and diced (about 2 cups)
1/4 cup thinly sliced scallion
1 tablespoon finely diced jalapeno pepper, optional
3/4 cup shredded extra-sharp Cheddar
Heat the oil in a skillet over medium-high heat. Add onions and cook until they soften, about 3 minutes. Stir in the garlic and cook for 2 minutes more.
Put half of the onion mixture into a food processor with the black beans, chipotle pepper, 2 tablespoons of the lime juice, cumin, water and salt. Puree until smooth. Set aside.
Add the corn to the skillet with the remaining onion mixture and cook for about 3 minutes. Remove from the heat and stir in the cilantro leaves.
In a small bowl mash the avocado with the remaining lime juice. In a medium bowl toss together the tomatoes, scallion and jalapeno, if using. Season tomato mixture with salt and pepper, to taste.
Spread the black bean dip into the bottom of an 8 by 8 glass baking or serving dish. Top with the corn mixture, spreading it out to form a single layer over the beans, repeat with the avocado, then the tomatoes. Top with cheese. Serve with baked chips.
Calories 140; Total Fat 8 g; Protein 5g; Carb 16 g; Fiber 5g; Cholesterol 6mg; Sodium 245 mg
9- SWEET POTATOES & COTTAGE CHEESE
By Albright777: My challenge for Thanksgiving would have to be Mashed Sweet Potatoes. I love them to be creamy and sweet. But with creamy and sweet comes calories and fat. So I found a recipe that I really enjoy, and my family does too.
MAKES 2 CUPS
SERVING SIZE: 1/4 CUP
2 CUPS CUBED PEELED SWEET POTATOES (ABOUT 2 SMALL)
1/2 CUP UNSWEETENED APPLE JUICE
1/2 CUP SMALL-CURD COTTAGE CHEESE (USE WHAT YOU LIKE TO EAT)
1. ARRANGE SWEET POTATOES IN A STEAMER BASKET FITTED OVER A MEDIUM SAUCEPAN OF BOILING WATER. COVER AND STEAM UNTIL POTATOES ARE VERY TENDER, ABOUT 20 MINUTES. LET COOL.
2. TRANSFER TO BLENDER AND ADD APPLE JUICE AND COTTAGE CHEESE; PUREE ON HIGH SPEED UNTIL WELL COMBINED.
It turns out to be about 1 point per serving. So, go ahead and have 2 servings. It's the hollidays
10 - HOME STYLE HUMMUS
By: Simavision: A hummus version I learned from my mom with lemon juice and no olive oil, unless you drizzle some on top for decoration.
Ingredients* 2 lemons yield lemon juice
* 2 cloves garlic
* 16 oz chick peas
* 2 tbsps tahini
* 1 dash salt
1. Crush garlic in a mortar and pestle with the dash of salt. (Best alternate would be a garlic press but in case you do not have either mincing would work also).
2. Pour out juice from can of chick peas (garbanzo beans) into a container to use later.
3. Squeeze two lemons and store in separate container.
4. Combine chick peas, half of the chick pea juices, half of the lemon juice, the garlic and the tahini (sesame butter) in a food processor.
5. Blend. Add more tahini, lemon, or chick pea juices to desired taste and consistency. Sometimes it takes a little juggling
6. Note: a serving is approximately 2 tablespoons.
I copied and pasted this Hummus recipe that I got from my mum. Sorry it's not precise but lemons really do vary and the like and I copied it down from Mom telling me what to do But my husband makes it from the recipe all the time with great success "It's one of my mainstay healthy foods. I REALLY like it with Stacy's Naked Pita Chips but whole Wheat pita toasted at home works well too! (and a LOT less sodium than the chips, I must admit)
11- CRANBERRY WALDORF SALAD
by: PattyG: I think I will try this one out for Thanksgiving when my family comes to dinner.
I will probably substitute light dairy sour cream though.
• 2 stalks celery, sliced
• 2 Granny Smith apples, peeled and cubed
• 2 Fuji apples, peeled and cubed
• 1/2 cup dried cranberries
• 1/2 cup coarsely chopped walnuts
• 1 orange, peeled and sectioned
• 2 green onions, chopped
• 3 tbsp. white balsamic vinegar
• 1/2 cup dairy sour cream
Combine celery, apples, cranberries, nuts, orange sections, and green onions. Add vinegar; toss well. Stir in sour cream. Serve chilled.
Notes: Excellent with poultry!
Number of Servings: 6
12- CRUSTLESS SPINACH PIE
10 oz. Frozen chopped Spinach
4 oz. Reduced fat cheddar cheese
½ tsp. Ground nutmeg
2 cups egg beaters
1/4 cup chopped white onion
1. allow spinach to thaw and drain out excess water
2. Mix all ingredients together in a bowl
3. Use cooking spray to grease a muffin pan
4. Pour the mixture in ½ cup portions into the muffin pan
5. Bake at 350 degrees for 20 min., or until set
6. Sprinkle with salt and pepper to taste
nutrition info: 110 cal, 45 calories from fat, 5g total fat, sat. fat 2.5 g, trans fat 0, Cholesterol 10g, sodium 270g, Total Carbohydrates 3g, Fiber 1g, sugar 1g, protein 12g.
13- ROASTED BRUSSELS SPROUTS
By Densible: There is a restaurant in NYC that makes this but they fry the sprouts-this is low fat version and in my estimation it is tastier. This will make a Brusells Sprout Fan out of even the most vociferous hater. The recipe is from Epicurious. I do not add the puffed rice and have made it without the sugar, using just a teaspoon of honey instead. Oh and I also omit the butter as well-although it certainly adds an unctious (sp) quality.
For brussels sprouts
2 pounds Brussels sprouts, trimmed and halved lengthwise
3 tablespoons canola oil
2 tablespoons unsalted butter
1/4 cup Asian fish sauce (preferably Tiparos brand)
1/4 cup water
1/4 cup sugar
3 tablespoons finely chopped mint
2 tablespoons finely chopped cilantro stems1 garlic clove, minced
1 (1 1/2-inch) fresh red Thai chile, thinly sliced crosswise, including seeds
For puffed rice
1/2 cup crisp rice cereal such as Rice Krispies
1/4 teaspoon canola oil
1/4 teaspoon shichimi togarashi (Japanese seven-spice blend)
Roast brussels sprouts:
Preheat oven to 450°F with rack in upper third.
Toss Brussels sprouts with oil, then arrange, cut sides down, in a 17- by 12-inch shallow baking pan. Roast, without turning, until outer leaves are tender and very dark brown, 40 to 45 minutes. Add butter and toss to coat.
Stir together all dressing ingredients until sugar has dissolved.
Make puffed rice while sprouts roast:
Cook cereal, oil, and shichimi togarashi in a small skillet over medium heat, shaking skillet and stirring, until rice is coated and begins to turn golden, about 3 minutes. Transfer to a bowl and cool, stirring occasionally.
Put Brussels sprouts in a serving bowl, then toss with just enough dressing to coat. Sprinkle with puffed rice and serve remaining dressing on the side.
·Puffed rice can be made 3 days ahead and kept in an airtight container at room temperature.
·Dressing, without mint and cilantro, can be made 1 day ahead and chilled, covered. Bring to room temperature and add herbs before using.
·Brussels sprouts can be roasted 4 hours ahead. Chill, uncovered, until cool, then cover. Reheat, uncovered, in a 350°F oven until hot, 10 to 15 minutes.
14 - BUTTERNUT SQUASH SOUP
2 tbs veg oil (I use Olive)
4 garlic cloves minced
1 med onion halved liced thin
4 celery stalks sliced
2 large carrots ( I don't put any in mine)3/4 tsp dried thyme
1/4 tsp ground nutmeg
1/4 tsp salt
1/4 tsp pepper
2 ( 14 1/2oz) can lower sodium chicken broth
1 1/2 c. water
1 med butternut squash Peeled, quartered lengthwise, seeded, and cut into 1/4 inch slices
1 1/2 c green beans ( I don't use these either)
Heat oil in a large, heavy saucepan over medium heat. Add onion and garlic, cook, stirring ofte, until softened, 2 to 3 min. Stir in celery, carrots, thyme, nutmeg, salt, and pepper, Cover and cook until the celery turns a brighter green, about 2 min. Add broth, water, squash, and beans. Cover and bring to a boil, Reduce heat to low and simmer until vegetables are tender, about 15 min.
Season with additional salt and pepper, if desired and serve.
With carrots and green beans net carbs are 11. Not sure what it is without. but very yummy just the same. Kids love it and they don't like much. lol
15- BULLY’S HOMEMADE CRANBERRY SAUCE
1 package fresh cranberrys
1 cup water
1 cup Xylitol (natural sugar substitute)
2 dashes cinnamon (1/2 tsp or more if you like)
1/8 tsp clove
1/8 tsp nutmeg
about 2 tsp grated orange rind
Boil water and sugar until sugar dissolves, then add the rest. Boil for about 5 minutes and let cool. You can watch them and boil more or less for a more "whole" cranberry sauce, if you like. This is always a hit and I've been making homemade sauce for many years, as it's just too easy and so much better than the cans you buy! You can alter this with the spices, too. The recipe on the bag of cranberries is the one that I changed up. I will be making this again! =D
16- HEALTHY GINGER & PEAR CRANBERRY SAUCE
Active time 10 min
Total time 20 min
Makes 3 cups
Ingredients:1 bag (12 oz) cranberries (3 c.), picked over
2 Bosc or Anjou pears (1 lb), peeled, cored, and chopped
1 Tbsp. grated peeled fresh ginger
3/4 c. sugar
1/4 c. water
Pear slices for garnish (optional)
1. In 3-qt saucepan, heal all ingredients except pear garnish to boiling on high, stirring occasionally.
2. Reduce heat to medium and cook, uncovered, 5-7 min or until most cranberries pop and pears are tender, stirring occasionally. (Mixture will thicken as it chills).
3. Spoon sauce into serving bowl; cover and refrigerate 3 hrs or up to 4 days. Garnish w/pear slices (optional).
17- GREEN BEAN CASSEROLE - MAKEOVER RECIPIE
By: MusicMom123: found this recipe in my current Healthy Cooking magazine, and while I don't really eat Green Bean Casserole because it is so fatty, this one actually seems decent... I bet you could reduce the butter in the recipe too or use olive oil instead ?
This is a Makeover Recipe for Holiday Green Beans
8 cups of fresh green beans (about 2 pounds)
1/2 pound sliced fresh mushrooms
2 tbsp. butter
2 tbsp. all-purpose flour
1 tsp. dried minced onion
1/2 tsp pepper
1/2 cup fat-free milk
1 cup low fat sour cream
1 tsp Worcestershire sauce
1-1/2 cups (6 oz) reduced fat shredded Swiss cheese
1/3 cup slivered almonds
1/3 cup crushed corn flakes
1 tbsp. butter
1) Place beans in a Dutch oven and cover with water; bring to a boil. Cover and cook for 3-5 minutes or until crisp-tender; drain and set aside.
2) In a large skillet, saute mushrooms in butter until tender. Stir in the flour, onion, and pepper until blended. Gradually stir in milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat; stir in sour cream and Worcestershire sauce. Stir in beans and cheese until blended.
3) Transfer to an 11-in. x 7-in. baking dish coated with cooking spray (dish will be full.) Combine topping ingredients; sprinkle over the top. Bake , uncovered, at 400* for 12-16 minutes or until bubbly and heated through.
2/3 cup =
7 g. fat (3 g Sat Fat)
20 mg. cholesterol
108 mg. sodium
12 g. carbohydrate
3 g. fiber
9 g. protein
1 lean meat, 1 vegetable, 1 fat, 1/2 starch
Each 1/4 cup: ~ 75 calories, 0 g protien, 20 g carb, 0 g total fat, 2 g fiber, 0 mg cholesterol, 10 mg sodium.
18- SEAFOOD STUFFED MUSHROOMS
¾ pound medium -sized
½ cup butter or margarine, melted and divided
1 (7 ½ ounce) can crabmeat
2 eggs, lightly beaten
6 tablespoons soft breadcrumbs
2 tablespoons mayonnaise
2 tablespoons chopped chives, scallion or onion
1 teaspoon lemon juice
1/8 teaspoon white pepper
Remove stems from mushrooms. Arrange caps in lightly buttered shallow baking pan, brush with 7 tablespoons butter. Chop stems. Add crabmeat, eggs, ¼ cup breadcrumbs, mayonnaise, chives and lemon juice. Spoon into mushroom caps. Combine remaining butter and bread crumbs; sprinkle over mushrooms. Bake at 375 degrees for 15 minutes.
19- TWO-TONE DESSERT
By: Dontwant2befat: I make this dessert every year for thanksgiving. So this is a healthier version but not entirely healthy.
One package reduced fat honey graham crackers (crushed really good)2 TBSP Promise butter
Mix and smash flat in 9X13 cake pan. It will be really thin. Bake on 350 until crispy. Note: When you use regular butter it will turn golden but the promise dosen't so you really have to watch it. Don't over bake.
One package fat free cream cheese
1/4 cup powder sugar
8oz sugar free fat free cool whip
Blend together till smooth and spread on crust when cooled.
One package sugar free chocolate pudding.
Make as directed for pie filling using skim milk.
Spread on cream cheese layer.
8oz sugar free fat free cool whip
Can top with crushed nuts if you are a nut lover.
20- BAKED STUFFED SHRIMP
I would like to post my recipe for Baked "stuffed" shrimp casserole since some folks are saying they are not sure what to do and I also see many of you like shrimp.
I personally love stuffed shrimp but most of the time they have far too much stuffing for my liking (not to mention that the fat in it is just too...well...greasy I guess is the only word. So, I came up with this substitute that I am actually liking better than the very expensive entree from my favorite seafood restaurant...who woulda thunk??
This is really easy and also heart healthy, not to mention pretty low cal if you are counting those calories
Any way, here it is:
1/2 small onion chopped fine (15 cals)
5 Toasteds Onion flavor crackers (80 cals)
Toss with 1 TBLSP melted Smart Balance Omega Spread (60 cals)
Place 4 oz raw shrimp (120 cals) that is peeled and deveined in an oven safe bowl. Sprinkle topping over the shrimp.
Bake at 350 degrees F for 20-25 min or until shrimp just turns pink.
Total calories 275
21- WHOLE WHEAT PASTA WITH CLAM SAUCE
By: Sharonfriz: Easy and delicious- husband cleaned the pot with a slice of bread
2 cans chopped clams
5 cloves garlic
2 tbs olive oil
1 chopped shallot
2 tbs parsley
2 tbs chopped basil
oil in pan with minced garlic and shallots until lightly browned, drain clam juice from can into pan (set clams aside) bring to boil, add parsley, basil , and clams cook for 2 minutes at boil , cover then simmer on stove on low. Add cooked pasta and toss well with sauce. Salt and pepper and parmasean cheese to taste- yummy.
22- HEALTHY SEAFOOD BISQUE
By: dawn0001: Since so many asked for the Seafood Bisque recipe I talked about in my journal on Tuesday I will post the recipe here too:
5 servings 240 calories each
Before I get started there are a couple things-I tend to cook by the seat of my pants...no really! I kinda come up with things as I go and this is one of those recipes so it is not professional by any means
Second-I am not sure if anyone can find the stock I used for this. I got it at a little place called The Christmas Tree Shop here in CT-they are a New England phenomenon so I am not sure where to tell you to get that base. You may be able to find something else locally or sub chicken boullion but I am not sure how the flavor will be... I did find this on Amazon.com and read elsewhere that you may be able to get it through Whole Foods.
Empty the following into your blender or food processor if you have one (or as much as you can at a time. You may have to do it half and half depending on the size of the blender)
1 12oz can evaporated skim milk take that can and measure out
12 oz of fat free half and half Add 3/4 pound imitation crab meat
1/2 pound shrimp
1 good sized onion (about 2.5 to 3 inches in diameter)cut into chunks
1 tablespoon of Better Than Boullion Lobster
Base 1 cup water
Blend til all the lumps and bumps are totally gone. This mix may be pretty thick on its own but I also add
1/4 cup flour-sprinkle in and then blend some more.
Pour into a sauce pan and cook over med low heat for 35-40 minutes stirring quite often. Do not let this boil, stick to the bottom, scald or burn! The milk will taste gross if you do and ruin it all.
I allow it to barely simmer and keep whisking it every couple minutes. I then refridgerate and reheat the next day in the microwave.
You can eat it right away but it is one of those things that I like better reheated. Sitting in the fridge lets the flavors really blend together.
When you do reheat it may seperate a bit but if you whisk it again it will blend back together perfectly.
You can garnish with a little paprika or parsley if you like or a couple shrimp if you want it to really look wonderful.
23- CHICKEN CACCIATORE
By: Bethru: I don't use a recipe so quantities are estimated.
3-4lbs skinless, bone-in chicken thighs
1 lg can of diced tomatoes
3-4 bell peppers - mixture of green and red
a little oil for sauteing
Dredge chicken in flour and brown in oil. Spread about 1/2 of the peppers in a 9x13 pan and cover with chicken. De-glaze pot with tomatoes and add minced garlic to taste. Pour over chicken. Add remaining peppers. Bake at about 400, basting occasionally to keep things from drying out and blackening to quickly. Dish is done when sauce thickens and exposed peppers and beginning to blacken.
24- BELL PEPPER CHICKEN
1 Tablespoon Olive Oil
3 Cups onion sliced crosswise
1 Large yellow bell pepper cut into 1/4 inch strips
1 Large red bell pepper cut into 1/4 inch strips
2 1/3 cups coursely chopped tomato
1/2 teasppon salt
1/4 teaspoon freshly ground pepper
2 tablespoons finely chopped fresh flat-leaf parseley
1 teaspoon chopped fresh oregano
20 kalamuta olives
6 4-ounce boneless chicken breasts
Heat olive oil in a large skillet over medium heat.
Add onions. Stir occasionally. Reduce heat. Cook until onions brown.
Add red and yellow peppers. Cook until tender.
Add tomatoes and olives. Cook until slightly tender.
Add salt, pepper, orageno, and parseley.
Set mixture aside. Keep warm.
Wipe large skillet clean with a paper towel.
Spray skillet with Cooking spray.
Add chicken breasts and cook until done.
Place chicken breasts and tomato-papper mixture in baking dish.
Serve with brown rice as a side.
Calories: 211 23% from fat 5.3g
Iron: 2 mg
Cholesterol 66 mg
Calcium 47 mg
Carbohydrates 12.6 mg
Sodium 34 mg
Protein 28 g.
Fiber 3 g
25- BRAISED LENTILS AND SPINACH
By: Ranchwoman: (this can almost be eaten as a balanced meal by itself)
2 cups brown lentils
2 small onions, diced (about 1 1/2 cups)
2 medium carrots peeled and diced ( about 1 cup)
1 stalk celery trimmed and diced ( about 1/2 cup)
2 bay leaves
1/2 cup chicken stock
2 tablespoons extra virgin olive oil
4 cups finely shredded fresh spinach, thoroughly washed and drained
Pour enough cold water over lentils, onions, carrots, celery and bay leaves in a 3qt saucepan to cover by 3 fingers. season with salt and bring to a boil over high heat. Adjust heat so water is at a gentle boil and cook, covered, until the lentils are tender, 20-25 minutes. Drain, discard bay leaves, and trasnfer to a large skillet.
Pour in chicken stock and olive oil and season to taste with salt and pepper. Bring to a boil and cook until the liquid is reduced enough to coat the lentils, about 3 minutes. Scatter spinach over lentils and toss just until spinach is wilted, about 1 minute. Serve immediately.
26- VENETIAN SALAD A LA DAWN
By: dawn0001 :
I made this one up! Enjoy!
2 cups Arugula (rocket)-diuretic, tonic
2 cups baby spinach leaves-high iron, vitamin A, folic acid, potassium, magnesium and 4 g of protein!
2 figs cut into quarters-potassium, vitamins A, B and C; a good source of calcium, iron, phosphorus and manganese
1 tablespoon pine nuts-high protein, linoleic acid, vitamin E, high in minerals
1 slice asiago cheese diced Dairy, vitamin D, protein, calcium and phosphorus
Mix greens together and plate them. Arrange figs and sprinkle salad with pine nuts. Sprinkle cheese over top.
Use balsamic vinegar and olive oil sparingly if you wish to dress the salad. (I tend to dip my fork and then stab my salad-this way I use a teaspoon or less!)
Salad itself has only 203 calories total! Woo hoo! AND very heart/body healthy!
You can also sautee this in a little olive oil as a side dish! Who knew?? Add the cheese after you remove from the heat!
27- ITALIAN CHEESE PIE (WITH OR WITHOUT CRUST)
By: gug : This is my favorite Italian cheese pie recipe. Made with ricotta cheese, which is healthy. I like to make it without the crust. I made it this morning. I love this for a quick-grab and go breakfast. (I love it without the crust)
1 container (15 oz.) ricotta cheese
¾ cup sugar (or substitute equivalent of artificial sweetener)
1 ½ teaspoon flour
1 teaspoon vanilla extract
½ teaspoon grated lemon peel
1 ½ cups unsifted all-purpose flour
1 ¼ teaspoons baking powder
½ teaspoon salt
3 tablespoons butter or margarine, softened
¼ cup sugar
½ teaspoon vanilla extract
½ teaspoon grated orange peel
1 tablespoon orange juice or whisky
1 egg separated
1. Preheat oven to 350 °F
2. Make filling: In a medium bowl, with electric mixer, beat ricotta cheese until it is creamy. Add sugar, eggs, flour, vanilla, and lemon peel; bet until well combined.
If you are not making crust, pour into baking dish and skip to step 13
3. Make Crust if desired
4. Sift flour with baking powder and salt. Set aside.
5. In medium bowl, with electric mixer, beat butter with sugar and 1 egg until lightly fluffy. Beat in vanilla, orange peel, orange juice.
6. Add half of flour mixture; with wooden spoon, beat until well blended. Add remaining flour mixture, mixing with hands until dough leaves side of bowl and holds together.
7. Turn out onto board; knead several times, to blend well. Set aside covered.
8. Divide crust in half. Roll one half between two sheets of waxed paper to an 11 inch circle. Remove top paper. Fit crust into a 9 inch pie plate; trim to edge of plate. Brush with egg white.
8. Roll remaining crust to 1/8 inch thickness. With pastry cutter, cut into 10 strips, 1.2 inch wide.
10. Turn filling into lined pie plate. Place 5 pastry strips across filling, pressing firmly to edge of pie plate, Place remaining strips across first ones, to make lattice.
11. Reroll trimmings, and cut into ½ inch wide strips, Place around edge of pie, and with fork, press firmly to pie plate.12. Beat egg yolk with 1 tablespoon water; brush over crust. Place a strip of foil around wide around edge of crust, to prevent over browning.
13. Bake at 350 °F for about 50 minutes, or until top is golden brown and filling is set.
14. Cool on wire rack. Then refrigerate until well chilled - 8 hours or overnight.
28- PORCINI DUSTED SEA SCALLOPS WITH TOMATO RELISH
By: ImLuvvd :
12 Large Sea Scallops
2 Tablespoons Dried Porcini Powder (See Note Below)
4 Tablespoons Unsalted Butter
Salt & Pepper To Taste
For The Relish:
6 Ripe, Plum Tomatoes
1 Clove Garlic, Peeled And Minced
1 Tablespoons Olive Oil
Salt & Pepper
½ Teaspoon Chopped, Fresh Thyme
Cut the tomatoes in half, cutting away the core end. Carefully squeeze the tomatoes to remove most of the seeds trying not to damage the pulp. Cut the tomatoes into a small dice (1/2 inch pieces) and place in a bowl. Add the garlic, olive oil and thyme, and then season with salt and pepper. Mix well and set aside.
Lightly pat the scallops dry, and sprinkle on some of the porcini powder on both sides. Heat the butter in a heavy frying pan until it is sizzling and just beginning to turn light brown. Add the scallops, and cook on medium high heat for about 3 minutes on each side. The scallops should have a light, crisp outer crust, but remain tender inside. Once they have all been cooked, place three scallops on each plate with a little of the tomato relish on top to serve.
Note: If you cannot find dried porcini powder, then simply grind your own by placing dried porcini mushrooms in a blender or food processor and pulsing until finely ground.
I might make this tonight....if not tonight, tomorrow! I'll also cut down that butter a LOT, using mostly olive oil and a dab of butter at the end of sauteing IF it needs it (Ive found most don't)!
29- PASTA CARBONARA
By: Densible : It's very simple and very comforting. The liberal use of black pepper gives the dish its name. Here's the recipe-maybe it's not too bad after all.
4 0z Pancetta (cubed-I get it already cubed from Trader Joes)
1/2 lb Pasta (use whole wheat or dreamfields low carb for healthy version)
1-2 large cloves garlic finely minced
2 whole eggs plus one yolk
freshly ground black pepper
2-3 tbspns grana padana parmesan cheese (TJ's has a good shaved one in a tub and Costco has it too)
Put salted pasta water on to boil
Whisk eggs in a large bowl
Keep bowl covered but out so eggs get to room temp
Cook pancetta and garlic in small saute pan.
Cook pasta until just al dente
Make sure to reserve 1/4 cup pasta water.
Use reserved hot pasta water to temper eggs by adding small amount at a time while whisking eggs. THIS PREVENTS EGGS FROM COOKING INTO NASTY CURDS when pasta is added.
Quickly add hot pasta pancetta and cheese to eggs and stir to mix. SERVE IMMEDIATELY.
I do not add herbs but chopped parsley or a bit of basil may be good.
30- COOKED SPINACH SALAD
2 pounds tender leaf spinach or baby spinach leaves, washed well and trimmed
For Dressing2 tablespoons lemon juice, or to taste
3 tablespoons extra-virgin olive oil, or to taste
1/4 teaspoon salt, or to taste
Freshly ground black pepper, to taste
Bring 4 quarts of water or more to the boil in a large pot. Pile the washed spinach into a colander and dump it all at once into the boiling water. With a spider, turn the leaves over once or twice, then lift it all out quickly after 3 or 4 seconds total in the boiling water. Drop the spinach back into the colander; let it cool and drain for a minute or two but do not squeeze it.
While still warm, turn the spinach into a mixing bowl; after a few moments, pour off all but a spoonful of the liquid that’s accumulated in the bottom. Dress and toss with the olive oil and lemon juice, salt, fresh ground pepper — tasting and adding more as you like. Serve still slightly warm or at room temperature.
31- EASY ITALIAN EGGPLANT
By: Amryk : Using fresh garlic adds all the health benefits of garlic, but when in a hurry I use the garlic powder.
½ cup no-salt added marinara sauce
½ cup reduced fat shredded 4-cheese Italian blend
fresh basil leaves, chopped
crushed garlic, or garlic powder, to taste
Slice eggplant into ¼ - ½ inch slices. Spoon marinara on each slice, and top with basil, shredded cheese and garlic. Microwave for 6 minutes.
32- ZUPPA DI FARRO E FAGILI (TUSCAN BEAN AND BARLEY SOUP)
By: dontwant2befat : This is a typical hearty Tuscan soup and is the perfect antidote to a cold winter day.
Yield 4 servings (serving size: 1 1/2 cups)
• 2 tablespoons olive oil
• 1/2 cup finely chopped onion
• 1 1/2 teaspoons chopped fresh rosemary
• 5 cups chopped escarole (endive)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 5 cups water
• 1 cup canned cannellini beans or other white beans, drained
• 1/2 cup uncooked pearl barley
• 1 beef-flavored bouillon cube
PreparationPut the oil and onion in a large saucepan over medium heat. Cook 5 minutes or until lightly browned, stirring occasionally. Stir in rosemary, escarole, salt, and pepper; cook until escarole wilts and all the liquid has evaporated. Add water, beans, barley, and bouillon. Bring to a boil; reduce heat, and simmer for 30 minutes or until the barley is tender.
Calories: 232 (30% from fat)
Fat: 7.9g (sat 1.2g,mono 5g,poly 0.9g)
33- LINGUINI WITH SPICY RED CLAM SAUCE
Serving: 1 cup pasta with 1 cup sauce
1 (9oz) pkg. fresh linguini
1 TBL Olive Oil
1/2 C chopped onion
1 TBL minced garlic
1/2 tsp crushed red pepper
2 TBL tomato paste
1 (14.5 oz)can no salt diced, or petite diced tomatoes. When the garden was up and running, I used fresh tomatoes.
2 (6.5 oz)cans minced clams, undrained
2 TBL chopped fresh parsley
1 TBL chopped fresh basil
1 TBL chopped fresh oregano
Cook pasta according to directions, omitting salt and fat.
Heat olive oil in a large non-stick skillet over med-high heat.
Add onion, garlic, and red pepper.
Saute for 3 minutes, or until onion is lightly grown.
Stir in tomato paste and tomatoes.
Cook 4 minutes or until thick.
Stir in clams, cook 2 minutes, or until heated through.
Remove from heat and stir in herbs.
Let sit for 3 to 5 minutes.Serve over pasta.
It's about 6 points per serving.
34- AUNT MARY’S PASTA
BY: Donna212 ; I don't have a name for it but my father's sister, Aunt Mary taught me to make this. I come from second generation Italians, so here goes:
1 can of cannelli beans
4 gloves garlic (chopped)
2 tbs olive oil
1lbs whole wheat angel hair pasta (I changed this ingredient to make healthier)
lightly brown the garlic in olive oil in a large frying pan. when soft just empty the whole can of cannelli beans (white beans) into the frying pan and gently stir on low heat. The take cooked pasta and pour into the frying pan and stir around and there you go. simple
35- MINESTRONE TYPE VEGETABLE SOUP
1 carton of College Inn low fat Chicken broth
1 large can of organic crushed tomatoes
2 cans of fire roasted tomatoes
3 cloves of garlic pressed
1 (small) head of cauliflower
2 green peppers chopped
2 red peppers chopped
5 medium carrots chopped
1/2 vadallia onion chopped
1 bag of spinich
3 chopped tomatoes off the vine
2 cans of Bush's red kidney beans (no fat high fiber)
I may add some whole wheat small pasta
Simmer all the ingredients till tender and ENJOY !
36- STUFFED TENDERLOIN
By: Sharonfriz : this is an excellent holiday main dish.
1 3lb tenderloinlite ricotta
onion mushroom soup mix
prehet oven to 475.
slice tenderloin 1/2 way to stuff
saute onion and chopped mushrooms in pam til lightly browned
mix with ricotta
add sundried, basil,parsley stuff
stuff cheese mixture in tenderloin pocket
cheese side up, put the tenderloin in a baking pan
cover in dry soup mix
bake 15 minutes per pound for rare.
37- POLENTA CASSEROLE
By: Simavision :
Prep Time: 45 min Inactive Prep Time: hr min Cook Time: 50 min Level:
makes 8 servings 1 tablespoon extra-virgin olive oil
1 1/2 pounds sweet Italian sausage, removed from casings and crumbled
1 cup chopped onions
1 cup chopped green bell peppers
1/2 cup chopped red bell peppers
1 teaspoon minced garlic
1 1/2 teaspoons Emeril's Italian Essence, or other Italian seasoning blend
2 cups canned whole tomatoes with their juice, crushed
1/4 teaspoon freshly ground black pepper
Salt, depending on saltiness of sausage
Creamy Polenta, recipe follows
2 tablespoons cold unsalted butter, cut into small pieces
1/2 cup freshly grated Parmesan
Preheat the oven to 350 degrees F.
Heat the olive oil in a large skillet over high heat. Add the sausage and cook until browned, breaking up clumps with a wooden spoon, about 5 minutes.
Transfer the sausage to a paper towel-lined plate.
Add the onions and bell peppers to the pan and cook until they begin to soften, about 2 minutes. Add the garlic and Italian Essence and cook for another 2 minutes.
Return the sausage to the pan, stir to mix, and cook for another minute. Add the tomatoes and stir to mix. Cook until most of liquid has evaporated, about 7 minutes. Season with the black pepper and salt.
Pour the sausage mixture into a 9 by 13-inch baking dish, distributing it evenly. Pour the polenta on top, spreading it evenly with a rubber spatula.
Top the polenta with the butter and Parmesan. Bake until golden brown and bubbly, about 30 minutes.
4 cups milk
2 cups chicken stock, or canned low-sodium chicken broth
1 teaspoon salt
1/4 teaspoon freshly ground white pepper
1/8 teaspoon plus a pinch of mace
1 3/4 cups polenta or fine yellow cornmeal
1 cup grated Parmesan
3 large eggs
2 large egg yolks
Combine the milk, chicken stock, salt, white pepper, and mace in a large pot over high heat. Bring to a boil, stirring occasionally. Whisk in the polenta. Once the mixture begins to thicken, reduce the heat to medium-low. Cook until the polenta is tender, stirring constantly with a wooden spoon and scraping down the sides of the pot, about 10 minutes. Add the Parmesan and stir to blend. Remove from the heat and stir to cool for 3 minutes.
Meanwhile, combine the eggs and egg yolks in a medium bowl and whisk until frothy.
Add 1/2 cup of the polenta to the eggs (to temper) and whisk to blend. Gradually add the egg mixture to the rest of the polenta (in about 3 additions), stirring constantly. Continue to stir vigorously for another 2 minutes. Reserve for the casserole.
38- MAMA ROSA’S TOMATO & BASIL SALAD
By; JulieC : This recipe isn't an exact science. My girlfriend has a very Italian mother...she told me the ingredients. I tried to replicate it at home and don't really use measuring instruments since this recipe doesn't come from a cook book. I love it b/c it's tasty, quick to make, and very few ingredients (my way of cooking!). Sometimes you can add other things like avocados, edammame (soy) beans, corn, etc.
3-4 Roma tomatoes (or whatever tomatoes on hand), remove seeds, cut into 1/2" pieces
3 Tblspn of fresh chopped basil (use more or less, according to taste)
1/2 red onion chopped into small pieces
1-2 Tblspn Extra Virgin Olive Oil
1/2 Tblspn Balsamic Vinegar (or to taste)
Salt & Pepper to taste
Instructions: Add all the ingredients in a mixing bowl (I like to add the oil & vinegar, salt & pepper last). Mix and enjoy!
39 - ZUCCHINI ITALIAN STYLE”
4 medium zucchini
1 small onion sliced
2 tablespoons olive oil
2 fresh tomatoes cut into pieces
1 teaspoon salt
1/2 teaspoon pepper
Several fresh basil leaves
Clean the zucchini and cut off both ends. Slice the zucchini into 1 inch pieces. Brown onion in olive oil in a frying pan. Add tomatoes and cook 5 minutes. Add zucchini, salt and pepper and cook gently uncovered for 20 minutes or until tender. Add basil and cook 2 minutes longer.
Nutritional benefits of zucchini
Total Fat: 0.17g
Vitamin C: 11mg
40- BASIL SHRIMP STUFFED ZUCCHINI
By: ImLuvvd :
4 Zucchinis 2-3 Inches in Diameter
2 tablespoons Butter or Margarine
1 tablespoon Minced Onion
8 ounces Tomatoes; Peeled, Seeded, Chopped1 pounds Small Shrimp; Peeled and Deveined (cut shrimp if they are larger than a quarter)
1 tablespoon Fresh Minced Basil
½ teaspoon Salt
¼ teaspoon Pepper
1 cup Breadcrumbs
2 tablespoons Melted Butter
PREPARATION: 1. Preheat oven to 350Ã¸. 2. Wash the zucchini and trim off the ends. 3. Cut zucchini in half lengthwise and scoop out the seeds. Be sure to leave some by the ends to create a boat-like shape. 4. Saute onions in butter until clear, add tomatoes and simmer until soft. 5. In a mixing bowl combine tomato and onion mixture, shrimp, basil, salt and pepper and half of the bread crumbs. 6. Fill the zucchini boats with the mixture. 7. Place boats in a greased baking dish. 8. Sprinkle with remaining breadcrumbs and drizzle with butter. 9. Bake for 15 minutes or until shrimp are pink and clear.
41- CHICKEN AND MUSHROOM MARSALA
By: Cheeks : This recipe is seriously sooooo good...and with my changes, its low in points.
1 1/2 TBSP Olive Oil (I only used 1 TBSP and it worked great)
4 boneless, skinless chicken breasts, weighing 4 to 6 oz each
salt and black pepper to taste
1/2 Cup flour for dredging (I used 1/8 Cup of a Whole Wheat Flour instead)
8 oz mushrooms, sliced (I used 9oz baby portabellas)
1/3 Cup Marsala Wine
2/3 Cup low-sodium chicken broth (I used the 99% fat free one)
2 tablespoons chopped parsley (I didn't use...forgot...hahah)
Heat the olive oil in a large nonstick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
Sautee the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm (I put it in the oven at 250)
Add the mushrooms to the pan, season with salt and pepper and cook, stirring occasionally until tender. Add the wine and stir with a wooden spoon to release any caramelized bits that stuck to the pan. Cook until the wine is almost completely evaporated.
Add the chicken broth, chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
Remove the chicken to the platter, and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Spoon the sauce over the chicken, sprinkle with parsley and serve.
42- LO CARB ITALIAN CASSEROLE
By: drd3775 : I've done this up in serving sized containers and frozen for the week ahead.....I gotta tell ya - it WAS YUMMY.....!! Spice it up to suit your own tastes...
1 lb. ground turkey breast (recipe called for ground italian sausage but to save the fat calories I used turkey
1 hot italian sausage chopped up small....
1/4 of a diced onion,
8 oz. shredded Fat Free mozza,
1 pint sour cream, 4 eggs,
6 oz. fresh cooked green beans,
4 oz of organic tomato sauce (no added sugar)
a generous shaking of spicy Italian Seasoning....
Preheat oven 375. Brown meat and onions with seasonings and warm the cooked beans....Beat the eggs and mix all together in a 9 x 13 Pryex pan.
Spread the sour cream across the top of the meat mixture, spread the tomato sauce on top of this and bake 30 minutes. Remove and add cheese and bake another 15 minutes....
43- BULLYTROUBLE’S ITALIAN CHICKEN
By: Bullytrouble : This is a simple recipe that my mom gave me a couple years ago. I'm not sure of the name though.
2 grilled chicken breasts
1 can diced tomatoes/3 fresh small
1/2 cup lite feta
1/2 cup parmesean cheese
4 oz whole wheat pasta
1/2 cup balsamic dressing
kalamata olives to taste
garlic to taste
Chopped vegetables: (red& yellow peppers, mushrooms, onion, broccoli, etc)
I grill the chicken breast and cut into bite sized pieces. (Sometimes I brown a lb of ground turkey and season w/Italian seasoning). Boil water for noodles, when water is boiling add noodles, about 4 minutes, then add tomatoes and whatever other veggies including zucchini! Continue boiling until noodles are done, drain, add meat, balsamic, cheeses, stir and serve. I sometimes add sun-dried tomatoes, too.
44- EGG AND ASPARAGUS RECIPE
By: Stormisummer :
5 kg asparagus
extra virgin olive oil,
Bind the asparagus in bunches and boil them in salted water with the tops upwards for about twenty minutes.
Boil then eggs for about five minutes, shell, mince them with a fork and add oil, vinegar, salt and pepper.
The egg sauce serves either to die the asparagus, or to dress them lying on a plate.
45- BAKED CHICKEN or EGGPLANT PARMIGIANA
By: auntshell : I make mine with egg plant it is quite yummy, my sister introduced me to eggplant cooked like this years ago and it's the only way anyone can get me to eat it.
Though parmigiana means literally "from Parma" (a town in Italy), the name derives from parmigiana a Sicilian recipe made with fried eggplant, tomato sauce and mozzarella. Even though thiS recipe calls for some grated parmesan cheese, there's no actual parmesan cheese in the traditional Sicilian Parmigiana recipe.
·1-1.5 lbs. of thinly sliced boneless, skinless chicken breasts or egg plant
·1 beaten egg
·2 cups of Italian breadcrumbs
·1/4 cup of grated parmesan cheese
·4 slices of fresh part skim mozzarella cheese
·1 cup of tomato sauce
·salt and pepper to taste
How to make Baked Chicken Parmigiana
1) Preheat oven to 425. Combine breadcrumbs with ¼cup of parmesan cheese.
2) Season breasts with salt and pepper.
3) Dip chicken into egg mixture and then coat with
4) Place chicken on baking sheet and bake for 8
minutes on each side.
5) Remove from oven and top with your favorite tomato
sauce and a slice of fresh mozzarella cheese
before popping back in the oven for two minutes or
until cheese is melted.
6) Serve along with some whole wheat spaghetti and
46- JO’S ITALIAN PASTA (QUICK & EASY)
By: Ellipoo : It's a very simple dish and maybe as a student i cook things that are too simple but i think it matches the theme perfectly and i love how it tastes in the end so enjoy! It's quite simple but all you need is:
1 box dream field pasta in any style (or what ever you like)
3 tbspn of olive oil
2 basal leaves
1/2 cup of grated parmessan cheese
1 Teaspoon of salt
What to do:
1. boil the pasta
2. Heat a frying pan with the oil
3. Throw the cooked pasta in along with all the ingredients listed.
4. Cook till pasta absorbs everything
47- ITALIAN CHICKEN & VEGETABLE SOUP
By: Karenfit4life: A heart healthy soup that will warm any fall day. This soup has EVOO which is a heart healthy oil. Is also low in fat and calories. Is packed with fiber and a great one dish meal. We love it with a slice of whole wheat bread.
Prep Time: 10 min Inactive
Prep Time: 45 min
Serves: 6 to 8 servings
2 tablespoons olive oil
4 boneless, skinless chicken breasts, cut into bite-sized pieces (about 1 3/4 pounds)
1 small onion, chopped
1 cup sliced carrots (about 3 small) 2 1/2 cups sliced zucchini (about 2 medium)
2 (14.5-ounce) cans diced tomatoes with basil, garlic, and oregano
2 (14.5-ounce) cans chicken broth
Grated Parmesan, optional
In a large Dutch oven, heat olive oil over medium-high heat. Add chicken, and cook for 10 minutes, stirring frequently. Add onion and carrot, and cook for 5 minutes. Stir in zucchini, diced tomatoes, and chicken broth. Bring to a boil; reduce heat, and simmer, uncovered, for 30 minutes. Top each serving with grated Parmesan, if desired.
48- GREEK SHRIMP
* 2 teaspoons olive oil
* 1 teaspoon garlic, minced
* 16 large raw shrimp, peeled and deveined
* 1 tablespoon dried tarragon
* 1/4 cup dry white wine
* 16 small black Greek olives
* 1 cup fresh tomato, peeled, seeded and diced
* 2 tablespoons fresh lemon juice
* 3 tablespoons feta cheese, freshly grated
* 1/4 cup scallion, chopped
* 1/8 teaspoon black pepper, freshly ground
1.In heavy 8-inch saucepan, quickly saute garlic in oil over medium heat.
2.Add shrimp and tarragon.
3.Cook, covered, 4-5 minutes, tossing once.
4. Add wine; cook, uncovered, a few seconds before adding olives, lemon juice, and tomatoes.
5.Cook a few minutes more to soften tomatoes, and mix in cheese and pepper.
6.Spoon onto 4 warmed ramekins. Sprinkle with scallions and serve with brown rice or sourdough bread.
By: Stormisummer: This is so good, try it, it's fabulous!
1.5 kg tender pork, beef, or lamb,
3 tablespoons olive oil
juice of 2 lemons
3 tablespoons oregano
1 tablespoon thyme, salt and pepper
1) Rinse the meat and bone and clear it of any hard gristle or muscle or fat.
2) Cube it in large portions (approximately 2 cm x 1,5 cm x 1,5 cm),
3) Season it and thread it on skewers.
4)Pour the olive oil over the meat.
5) You can cook them under a hot grill for about 3 minutes on each side, basting them often and turning them once. The best results are achieved by barbecuing on charcoal. They take a little longer to cook, about 15 minutes, depending on the stength of the fire.
6)Before serving, pour over the cooked meat the lemon juice.
Serve with a Greek salad or a green salad.
Note: For a true Greek Salad, use some Feta Cheese and Olive Oil and Red Wine Vinegar
50- BROWN RICE AND LENTILS
preheat oven to 350
use a covered pot that can be put in the oven spray sides with pam
add all ingredients and bake for 1 1/2 hours in the end sprinkle with feta.
1 1/2 cup brown rice
1/4 cup wild rice
1/2 cup red lentils
4 cups chicken broth
1/4 cup dehydrated onion
1tbs mrs dash
1/4 cup feta set aside for when it comes out-sprinkle on top.
51- EASY GREEK TOMATO AND CUCUMBER SALAD
2 medium tomatoes, cut into chunks
1. 1 large cucumber, chopped (about 2 cups)
1/2 cup coarsely chopped green peppers
1/2 cup thinly sliced red onions
1/2 cup ATHENOS Traditional Crumbled Feta Cheese
1/4 cup KRAFT Greek Vinaigrette Dressing
1/2 tsp. grated lemon peel
TOSS all ingredients in large bowl.
1. SERVE immediately. Or, cover and refrigerate until ready to serve.
Making this salad ahead of time allows time for all the flavors to blend. Cover and refrigerate up to 24 hours before serving.
52- GREEK MOUSSAKA (Easy to Make)
By: drd3775 : FIRST time I've prepared OR eaten Eggplant. It was DELICIOUS....!
Take 1 Eggplant, peel and slice lengthwise in 1/4' slices....put in a colander and sprinkle a tsp or 2 of sea salt over it and let it set for 30 minutes to let the juices extract.
Cook 1 pound of ground turkey breast (the recipe calls for ground lamb), add 1 chopped small yellow onion, 1 28 oz can of chopped tomatoes, 1 cup of red wine, 1/3 cup of chopped fresh parsley, 1/4 tsp of cinnamon and salt and pepper to taste. (I omit the salt here). Reduce heat and simmer till sauce is very thick.
Rinse Eggplant in cold water and pat dry. Pan fry in 1 tlbs of EVO cooking oil till just tender....Use a 9 x 9 pan and layer eggplant and meat mixture (as in a lasagna), top with a Bechamel Sauce and a sprinkling of Parm cheese....Bake at 375 for approx 25 minutes till tops lightly browns and center is bubbly.
This recipe can be easily doubled...and I have to say again how extremely GOOD this was....and very EASY to make!
53- DOLMA (STUFFED GRAPE LEAVES)
By: Ellipoo : My fav is definitely Dolma. I actually make it pretty often and i just love it. it has a little bit of everything but is so healthy and yummy when put together. Here is the recipe.
1 (16 ounce) jar grape leaves (or other vine leaves)
1 1/2 cups rice
2 tablespoons tomato paste
2 onions, finely minced
2 tablespoons dried currants
2 tablespoons pine nuts
1 tablespoon cinnamon
1 tablespoon mint
1 teaspoon allspice
1 teaspoon olive oil
1- Sauté onions in olive oil in pan, add rice and add hot water to cover.
2- Cover and simmer until rice is half cooked, about 10 minutes.
3- Turn off heat, add tomato paste, currants, nuts, and spices. Let mixture cool.
4- To prep the grape leaves, rinse in warm water and remove the stems.
5- When rice mixture is cool, place 1 teaspoon or less in center of leaf, fold in right and left sides, then roll the leaf until you have a tiny 'cigar'.
6- Place the dolma in a steamer pot.
7- Repeat until all grape leaves and/or stuffing is finished.
8- Add water to steamer cover and simmer for 30-45 minutes or until the rice inside the dolma is totally cooked.
9- Traditionally this is served cold.
10- Squeeze lemon over the dolma immediately before serving.
54- CHICKEN KABOBS with YOGURT SAUCE
By: Cheeks : Didn't have a recipe for this, so decided to take spices I had seen from various websites on the spices most frequently used and threw something together, so I don't have measurements for this
3 chicken breasts
I cut up 3 chicken breasts into 1 1/2 x 1 1/2 inch squares, put then in a large zip lock bag. To the bag I added approximately 1/4 cup water, 1 TBSP Curry Powder, 1 TSP Coriander Power, 1/8 TSP Cinnamon, 1/4 TSP minced garlic, and a dash of salt (let marinate overnight). Cook in a non-stick saucepan/grill pan, approximately 2-3 minutes each side.
55- YOGURT SAUCE
By: Cheeks: (goes with Chicken Kabob recipe)this was probably my hubby's favorite part of the Turkish meal, or at least the one he talked about the most…went really well with the curried kabobs!
1 Cup Yogurt (I used 1 6oz container of fat free plain yogurt)
1 Small Cucumber, discard the seeds, grate and squeeze dry (I used a strainer to drain the excess liquid)
1 TBSP Dill, Chopped
1 garlic clove, smashed with salt
1 pinch sugar
Mix everything together and refrigerate
56-ARTICHOKES STUFFED WITH SHRIMP
4 Artichokes, Peeled, cleaned
1/4 cup water
2 TBSP Olive Oil (I omitted the oil)
1 TBSP Lemon Juice
1 TSP Sugar
150 gr medium sized shrimp (I used 8 Jumbo shrimp, that I sliced down lengthwise)
10-12 button mushrooms, cut in halves (I used larger button mushrooms, and cut in 4's)
2 TBSP Olive Oil (I omitted the oil and used fat-free chicken broth instead)
1/2 Cubanelle pepper, cut in bite size pieces (I used 1 Italian Green Pepper)
1/2 CUP Diced Tomato (canned or fresh) (I used fresh)
1-2 garlic cloves, chopped.
Mozzarella Cheese (We used parmesan cheese instead..YUM!)
Place the artichokes in a shallow pan, add the water, olive oil, sugar and salt. Cover the lid and cook over medium heat until the artichokes are tender.
Meanwhile sauté the cubanelle peppers with olive oil (chicken broth) for 2-3 minutes in a pan. Add the garlic, tomato and salt. Cook for about 8-10 minutes with lid over low heat. Add the mushrooms and cook for another 4-5 more minutes. Throw the Shrimp in it, stir and turn the heat off.
Place the cooked artichokes in an oven dish. Arrange the filling over the tops of each (this will overflow, and not look like the nice photos you see online! Hahah). Sprinkle some grated mozzarella cheese all over.
Preheat over to 400 degrees. Place the dish on middle rack of the oven and cook until the cheese melts.
57-MEATBALLS WITH LEMON SAUCE
250 Gr Ground Meat
1/5 Glass Rice
1 Tablespoon Margarine
1 Bunch Parsley
2 1/2 Glasses Water
1/2 Tablespoon Black Peper
2 Tablespoons Salt
1 Large Onion
2 Egg Yolks Or 1 Egg
1/3 Glass Of Water
1 Lemon (The Juice)
Grate the onion. Boil rice in 3 glasses of water and drain. Chop the parsley. Add onion, rice, black pepper and 1 teaspoon salt to the ground meat and knead for 3 minutes. Moisten hands and form walnut sized balls of the meat, put them in a pan containing chopped parsley leaves and shake gently to coat meatballs with parsley. Add 2 1/2 glasses of water, margarine and 1 teaspoon of salt to the pan and cover. Cook over moderate heat for 30 minutes. When meatballs are cooked, put egg yolks or the egg, lemon juice and water for the sauce into a bowl and beat gently. Add the sauce to the pan, stir a couple of times to blend and serve.
58- SUN DRIED TOMATO HUMMUS
1 and 1/2 cups canned chickepeas, rinsed and drained
3/4 cup canned cannellini beans, rinsed and drained
4 sun dried tomatoes (packed in oil), plus 1 tablespoon of the oil
1 small garlic clove, peeled
1/4 cup nonfat or low-fat plain yogurt
2 tablespoons fresh lemon juice
1/2 teaspoon toasted sesame oil
1/4 teaspoon ground cumin
1/4 taspoon salt
Puree chickpeas, cannellini beans, tomatoes plus 1 tablespoon of their oil, and garlic in a food processor. Add yogurt, lemon juice, sesame oil, cumin, and salt: Process until smooth. Serve at room temperature with pita bread.
59- COLD SHREDDED CHICKEN IN WALNUT SAUCE
2 Chicken Breasts,
3 Cups water,
3 Pkts of Sodium free Chicken Bouillion,
1 cup walnuts,
1/2 cup chopped onion,
1 tsp. Paprika,
Freshly Ground Black Pepper and Parsley.
Combine Chicken, water and bouillion in a 4 quart saucepan and simmer for 30 minutes or so until the chicken is done. remove the chicken to a plate and boil the stock rapidly to reduce to one cup. Combine Walnuts, Onions and 1 cup of stock in a blender/food processor and blend on high for 20 seconds....add paprika, a bit of salt and pepper and blend again. Tear the chicken into small strips, place in a bowl and add about 2/3 rd's of the Walnut sauce and toss to coat. Put the chicken on a platter and top with remaining sauce and a few shakes of paprika.
60- STRING BEAN SOUP
by: drd3775: I played a bit with spices for this dish as it was a bit *bland* for my taste...I added a couple shakes of Spike seasoning and some fresh garlic.
Saute 1/2 cup of chopped onion in a couple tbls of EVOO cooking oil. Add a diced Roma tomato and simmer 5 mintues. Add 3 cups of water, season a bit of sea salt and pepper. Add 1 1/2 cups of cooked green beans (I used french style). Combine 1 cup of fat free plain yogurt, 3 tbls. whole wheat flour and a slightly beaten egg.....Blend into the soup gradually, stirring constantly...Simmer gently for 10 minutes......
61- BULLYTROUBLE’S TURKISH STEW
By: Bullytrouble :
Although there is a lot of 'stuff' and seasoning, I would recommend trying this and maybe adding to or taking away as you like for taste. My amounts are guesstimates, as I like to throw a shake in here and there and maybe an extra dash of this or that. I make it until I LIKE it. So have some fun with it, I'm sure you can add or take away veggies, but the flavors (spices) really lend an East Indian type of flavor... very "authentic tasting" and satisfying! It's like a hearty, "different" stew, cooked in a large crock pot.
1 lb ground turkey breast
3/4 of Turkey kielbasa/sausage
one red onion
2 T garlic (chopped)
1 lg can green chilis
3-4 cups mixed beans, soaked (black, navy & pinto)
3 fresh tomatoes
1 yellow pepper chopped
1 red pepper chopped
1 can green beans (I used last years frozen pack)
1 can corn (same as above)
3 stalks celery
1 c baby carrots chopped
1.5 cup kalmata olives
1 tsp Italians Seasoning
1/8 tsp grnd cloves
1 tsp basil
1/4 tsp cinnamon
1/4 tsp cardamom
1/4 tsp curry powder
1/2 tsp grd cumin
3/4 c taco seasoning
1/2 tsp sea salt
1/2 tsp chili powder
3 bay leaves
2 cans low sodium chicken stock
3 C water (enough to cover)
2 T Extra Virgin Olive Oil
2 tsp sugar substitute (I used xylitol) *this cuts the acid of the tomatoes
Start with olive oil and 1/2 of the onion chopped and 1/2 of the garlic, cook in a frying pan until onions are clear and then add the turkey breast. Brown well and add the green chili's and 1/2 the taco seasoning and 1 c water, simmer until done. Add the beans (soaked over the night prior) and meat to the crock pot, and add the 2 cans of low sodium chicken stock. Add all spices.
Slice the turkey kielbasa at an angel and add touch of olive oil and brown each side and then add to the crock. Cut and add remaining veggies, ingredients and then add water just enough to cover and stir well. Cook all ingredients together on Low for 10 hours or Med for 8, make sure that the beans are cooked through.
(We had to put 1/2 in a pot and boil for a few minutes to finish cooking beans.) Served with pumpernickel rye, and a loaf of foccacia and bowls with extra virgin olive oil and balsamic vinegar to dip the bread in. We topped our bowls/cups off with 1 T s. cream, too. *slurp*!! We loved it and had 2nds! *In case you don't know, remove the bay leaves before serving.* =D
It was so tasty and we so enjoyed dipping our breads in the evoo and balsamic!! It was sooo tasty! It reminded me of when hubby and I got to goto a nice Italian Restaurant here and they served the bread w/the oil/vinegar, too. I know, there are a lot of ingredients, however, I happened to have them, so I use what I have in my kitchen to create.
62- TURKISH CHICKPEA SALAD
By: Ellipoo : My friend just loves Turkish food and has sent me an email with this dish. She claims it's the best thing since sliced bread. It's called Turkish Chickpea Salad.
3 cups chickpeas, cooked (2-16 oz. cans)
3 tablespoons olive oil
3 tablespoons apple cider vinegar
1/2 teaspoon salt
1 tablespoon lemon juice
5 green onions, chopped small
1 cup flat leaf parsley, chopped
1/3 cup feta cheese, crumbled (for garnish)
1Rinse and drain chickpeas.
2Mix chickpeas, olive oil, apple cider vinegar, and salt in a shallow baking dish (shallow so that the liquid can soak more of the chickpeas). Set in refrigerator to marinate for 4 hours or overnight. (If not marinating, mix in a bowl.).
3After marinating, stir chickpeas with all other ingredients (except for feta) in a bowl.
4Just before serving, sprinkle crumbled feta over the salad.
Can't wait to give it a try on my own. I so love feta cheese and enjoy eating that with some pita bread, parsley. one of my favorite daily snacks.
(submitted 8 years ago)
How are you handling Halloween candy night?
what do you do to help keep you out of the kiddies candy???
Im going out to the movies. It was fine when we had kids and a family around to help pass out candy and just be here. The dog loved running back and forth to the door with tail wagging and kiddies saying how cute she was (sh!tzu) but now.. we get some trick or treater's that are taller than me. Opening my door to total stranger's that are taller than me is a little frightening.
Last year I bought a bag of candy and gave it to my neighbor that has kids and asked her to give the trick or treater's a candy bar from the neighbor. She was glad to do it.
For several years we bought candy that we didn't like ourselves...or at least didn't tempt us as much. When we worked we would take the candy to work to get rid of it, now we just go to the movies.
funny... I had to back and edit Sh!tzu because the system wouldn't let me type in a bad word.
(submitted 8 years ago)
I don't know how I missed this, but it's terriffic. I copied it to my word program and Im printing it out and putting it in the glove box of my car so it will be there when I need it ! thanks
(submitted 8 years ago)
100% Whole Grain Wheat Thins!!
Every now and then a unallowed treat comes into our home, sometimes guest bring them to us...but they have a way of sneaking in. I have neighbors with children. One neighbor has 2 girls and the other had 2 boys, so when cupcakes, candy or treats are here... I take them over to them and they are glad to have them. I always make sure with mom first that it is okay for them to have that type of treat, then deliver them the packages. I need to get those things out of my sight or I WILL eat them.
So my adivce is give them away.
(submitted 8 years ago)
South Beach Super Charged Phase 1 Food List
try this site,lots of great information
(submitted 8 years ago)
desk drawer snacks
you pretty much covered what I know of as portable snacks.
If a fridge is handy at work, some v8juice is nice or low fat cheese sticks.
I always keep a serving size baggie of nuts in the car glove box or in my purse. Many times Im out shopping and snack time arrives. Walmart sells Blue diamond Raw Almonds in a large bag that has packets of pre-packed 1 ounce sizes serving mini=packets.
(submitted 8 years ago)
Very intersting and it does make sense. I've always had trouble with wanting to snack while watching tv. I could consume a lot of food in several hours of shoveling it into my mouth unconsciously. I think you discussed something similar to this once before, this reminds me of the negative foods. There is a lot of food we could eat that would have a negative calorie effect. My problem has always been I don't like the foods that are that low in calories :D
(submitted 8 years ago)
nice reminder for me too. I need to go re-stock on SF jello!
(submitted 8 years ago)
Thanks so much You Can.... please, explain further...intuitive eating.
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Creating A "Group" Food
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Indeed HIIT is the best way of working out for me! Think about cats, they sleep all day but can jump in a second if required! They only do few second of intense activities, never for 40min :)
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Don't run, walk
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by You Can Weigh Less
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Lost some weight, mostly inches
Best reason of all to losing weight is for your health! Keep up the good work!
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