Chari's weight loss journey on YOAD

Chicken, Mushroom, and Gruyère Quesadillas

2009-07-15T23:34:00.002-04:00

Watermelon-jicama salad is a refreshing side dish. Combine 4 cups (1/2-inch) cubed seedless watermelon, 1 1/2 cups (1/2-inch) cubed peeled jicama, 1 cup chopped English cucumber, and 1/2 cup chopped red onion. Add 2 tablespoons fresh lemon juice, 2 teaspoons sugar, and 1 teaspoon olive oil; toss well.

1 teaspoon olive oil
1 cup presliced mushrooms
1/2 cup thinly sliced onion
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 teaspoon bottled minced garlic
1 tablespoon sherry or red wine vinegar
2 (10-inch) fat-free flour tortillas
1 cup shredded cooked chicken breast (about 8 ounces)
1 cup arugula
1/2 cup (2 ounces) shredded Gruyère cheese
Cooking spray

1. Heat a large nonstick skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add mushrooms, sliced onion, salt, and pepper to pan; sauté 5 minutes. Stir in garlic, and sauté 30 seconds. Add vinegar; cook 30 seconds or until liquid almost evaporates.

2. Arrange half of mushroom mixture over half of each tortilla. Top each tortilla with 1/2 cup chicken, 1/2 cup arugula, and 1/4 cup cheese; fold tortillas in half.

3. Wipe pan clean with a paper towel. Heat pan over medium heat. Coat pan with cooking spray. Add tortillas to pan. Place a heavy skillet on top of tortillas; cook 2 minutes on each side or until crisp.

I would use whole wheat tortillas

Yield: 4 servings (serving size: 1/2 quesadilla)

CALORIES 270 ; FAT 8.9g (sat 3.7g,mono 3g,poly 0.8g); CHOLESTEROL 64mg; CALCIUM 242mg; CARBOHYDRATE 20.3g; SODIUM 391mg; PROTEIN 25.2g; FIBER 3g; IRON 1.7mg

Cooking Light, JULY 2009

XI - Michael Jackson Funeral - John Mayer playing 'Human Nature'. Guitar. Memorial in Staples Center

2009-07-08T23:43:00.001-04:00

This was my favorite part of MJ's memorial!

The Ultimate Ratatouille

2009-07-05T00:50:00.002-04:00

The Ultimate Ratatouille

Recipe courtesy Tyler Florence, 2007
Serves: 4 servings

Ingredients
1/3 cup plus 1/2 cup extra-virgin olive oil, divided
1 pound small Italian eggplants, cut into 1-inch cubes
Kosher salt and freshly ground black pepper
1 pound zucchini, cut crosswise into 1-inch sections
3 anchovy fillets, finely minced
2 onions, finely chopped
3 garlic cloves, finely chopped
1/4 cup chopped fresh flat-leaf parsley
Leaves from 1/2 bunch fresh basil, coarsely chopped
Leaves from 4 fresh thyme sprigs
2 pints cherry tomatoes
1 dried chile
Splash balsamic vinegar

Directions
Line a large platter with paper towels. Heat 1/3 cup olive oil in a medium saucepan over medium heat. Add the eggplant, season generously with salt and pepper, and let that cook down for 10 to 12 minutes, until the eggplant is soft and wilted. Remove the eggplant from the pan and onto a platter to drain. Next stop, zucchini: cook it the same way in 1/4 cup oil, then add it to the platter with the eggplant.

Add another 1/4 cup olive oil to the pan, then the anchovies, onions, garlic and herbs. Cook for 5 to 7 minutes, until the onions get nice and caramelized. Add the tomatoes and cook that down for 10 to 12 minutes, until pulpy. Return the eggplant and zucchini to the pan, crack open the chile, and add that too. Season with salt and pepper and let the ratatouille cook slowly for about 20 minutes, until the mixture is soft, mushy and juicy; you want all the flavors to come together. Stir in the vinegar and let cool to room temperature.

I would use much less oil and sub japanese eggplant

Creamy Avocado & White Bean Wrap

2009-07-04T22:51:00.004-04:00

Makes 4 servings

Ingredients

2 tablespoons cider vinegar
1 tablespoon canola oil
2 teaspoons finely chopped canned chipotle chile in adobo sauce (see Note)
¼ teaspoon salt
2 cups shredded red cabbage
1 medium carrot, shredded
¼ cup chopped fresh cilantro
1 15-ounce can white beans, rinsed
1 ripe avocado
½ cup shredded sharp Cheddar cheese
2 tablespoons minced red onion
4 8- to 10-inch whole-wheat wraps or tortillas

Instructions

1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Tips

Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep at least 2 weeks in the refrigerator or 6 months in the freezer.

Nutrition Information

Per serving: 411 calories; 18 g fat (4 g sat, 7 g mono); 15 mg cholesterol; 50 g carbohydrate; 13 g protein; 13 g fiber; 633 mg sodium; 396 mg potassium.
Nutrition bonus: Vitamin A (60% daily value), Vitamin C (45% dv).
2 Carbohydrate Servings
Exchanges: 2 1/2 starch, vegetable, 1 lean meat, 2 fat

Source: Eatingwell

Turkey Mini Meatloaves

2009-06-16T00:40:00.002-04:00

Turkey Mini Meatloaves

Makes 6 servings, 2 loaves each

Ingredients

1 pound 93%-lean ground turkey
1 medium zucchini, shredded
1 cup finely chopped onion
1 cup finely chopped red bell pepper
⅓ cup uncooked whole-wheat couscous
1 large egg, lightly beaten
2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
½ teaspoon freshly ground pepper
¼ teaspoon salt
¼ cup barbecue sauce (optional)

Instructions

1. Preheat oven to 400°F. Generously spray a nonstick muffin pan with cooking spray.

2. Gently mix turkey, zucchini, onion, bell pepper, couscous, egg, Worcestershire, mustard, pepper and salt in a large bowl, preferably with your hands, without overworking. Equally divide the mixture among the muffin cups. Spread barbecue sauce on top of each loaf, if using.

3. Bake until the meatloaves are cooked through or an instant-read thermometer inserted into the center registers 165 degrees F, about 25 minutes. Let the loaves stand in the pan for 5 minutes before serving.

Nutrition Information

Per serving: 196 calories; 6 g fat (2 g sat, 0 g mono); 79 mg cholesterol; 18 g carbohydrate; 19 g protein; 3 g fiber; 368 mg sodium.
Nutrition bonus: Vitamin C (90% daily value), Selenium (24% dv), Vitamin A (20% dv).

Source: Eating Well

Whole Wheat, Oatmeal, and Raisin Muffins

2009-06-04T23:20:00.002-04:00

Whole Wheat, Oatmeal, and Raisin Muffins

With four whole grains and three dried fruits, these muffins are a great way to get a variety of antioxidants and fiber. Wheat germ is a good source of vitamin E. Look for untoasted wheat germ in the organic food section of the supermarket. Adding boiling water to the batter and allowing it to sit for 15 minutes before baking allows the hearty oats, wheat germ, and bran to soak up the liquid for a more tender muffin.

1 cup whole wheat flour (about 4 3/4 ounces)
1/4 cup granulated sugar [splenda]
1/4 cup packed brown sugar [diabetisweet]
2 tablespoons untoasted wheat germ
2 tablespoons wheat bran
1 1/2 teaspoons baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 1/2 cups quick-cooking oats [thick cut rolled oats]
1/3 cup chopped pitted dates
1/3 cup raisins
1/3 cup dried cranberries
1 cup low-fat buttermilk
1/4 cup canola oil
1 teaspoon vanilla extract
1 large egg, lightly beaten or [1/4 cup egg beaters]
1/2 cup boiling water
Cooking spray

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 7 ingredients (through salt) in a large bowl, stirring with a whisk. Stir in oats, dates, raisins, and cranberries. Make a well in center of mixture. Combine buttermilk, oil, vanilla, and egg; add to flour mixture, stirring just until moist. Stir in boiling water. Let batter stand 15 minutes.

Preheat oven to 375°.

Spoon batter into 12 muffin cups coated with cooking spray. Bake at 375° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack.

Yield: 12 servings (serving size: 1 muffin)
Nutrition before my changes-

CALORIES 204 (28% from fat); FAT 6.4g (sat 0.8g,mono 3.2g,poly 1.8g); IRON 1.4mg; CHOLESTEROL 19mg; CALCIUM 43mg; CARBOHYDRATE 34.7g; SODIUM 288mg; PROTEIN 4.6g; FIBER 3.4g

Cooking Light, JANUARY 2006

My changes is [ ]

Cucumber-Mango Salad

2009-06-02T00:18:00.000-04:00

The blend of sweet, fiery, and smoky qualities common to Ethiopian fare is exemplified in this simple salad. Since red jalapeños are sometimes hard to find, you can always double up on the milder green variety.

2 cups thinly sliced peeled English cucumber (about 1)
1 1/2 cups finely chopped red onion
1/2 teaspoon salt
1 garlic clove, minced
1 teaspoon peanut oil
2 cups chopped seeded tomato (about 1 pound)
3 tablespoons chopped unsalted, dry-roasted peanuts
1 tablespoon finely chopped seeded red jalapeño pepper (about 1)
1 tablespoon finely chopped seeded green jalapeño pepper (about 1)
1/4 teaspoon coriander seeds, crushed
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
Dash of ground cinnamon
Dash of ground cloves
1 3/4 cups diced peeled ripe mango (about 1)
1 tablespoon chopped fresh cilantro
3 tablespoons fresh lime juice

1. Combine first 4 ingredients in a colander; toss gently to coat. Let stand at least 20 minutes.

2. Heat oil in a large skillet over medium-high heat. Add tomato and next 8 ingredients (through ground cloves) to pan; sauté 5 minutes or until tomato is tender. Remove from heat; cool to room temperature (about 20 minutes).

3. Combine drained cucumber mixture, tomato mixture, mango, cilantro, and lime juice in a medium bowl; toss gently to combine.

Yield: 6 servings (serving size: 2/3 cup)

CALORIES 95 (32% from fat); FAT 3.4g (sat 0.5g,mono 1.5g,poly 1.1g); IRON 0.7mg; CHOLESTEROL 0.0mg; CALCIUM 31mg; CARBOHYDRATE 15.9g; SODIUM 204mg; PROTEIN 2.8g; FIBER 2.9g

Cooking Light, DECEMBER 2008

Banana-Stuffed French Toast

2009-05-31T23:48:00.002-04:00

Banana-Stuffed French Toast
from The Big Book of Vegetarian

4 ripe bananas, peeled, each cut into 4 pieces
8 thin slices light mixed-grain bread
1/2 cup milk or soymilk
2 large eggs (1 egg, 1/4 eggbeaters)
1 teaspoon vanilla extract
Pinch of ground cinnamon
1 tablespoon butter (smart balance light)
Powdered sugar for dusting
8 large strawberries
Maple syrup for serving (2 Tbs. Maple Grove Farms sugar-free)

Preheat the oven to 350F. Place 4 pieces of banana on each of 4 bread slices; mash the banana on the bread. Top with the remaining 4 bread slices. In a glass pie dish, whisk together the milk, eggs, vanilla, and cinnamon. Working in batches, dip the stuffed bread in the egg mixture; let soak for 45 seconds on each side.

In a large, nonstick skillet over medium heat, melt the butter. Working in batches, add the soaked stuffed bread to the skillet and cook until golden, about 2 minutes on each side. Transfer to a baking sheet and bake for 8 minutes. Transfer to plates and dust with powdered sugar. Garnish with the strawberries. Serve with maple syrup.

Serves 4.

my notes: I mashed the bananas on a plate, instead of on the bread.

Don't have nutrition facts on this one yet

Kathie's Zucchini Muffins

2009-05-30T00:57:00.001-04:00

* Exported from MasterCook *

Kathie's Zucchini Muffins

Recipe By :adapted
Serving Size : 12 Preparation Time :0:00
Categories : Baked Goods

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 3/4 ounces flour, whole-grain wheat -- about 1 cup
3 ounces flour, all-purpose -- about 2/3 cup
1/2 cup sugar substitute
1 teaspoon ground cinnamon
1 1/4 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/3 cups shredded zucchini
1/2 cup milk, skim
2 tablespoons canola oil
2 tablespoons honey
1 large egg
Cooking spray
1 tablespoon sugar
1/4 teaspoon ground cinnamon

1. Preheat oven to 400°.

2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine whole-wheat flour and next 6 ingredients (through salt) in a large bowl; stir with a whisk. Combine zucchini, milk, oil, honey, and egg in a small bowl; stir until blended. Make a well in center of flour mixture; add milk mixture, stirring just until moist. Spoon batter into 12 muffin cups coated with cooking spray.

3. Combine 1 tablespoon sugar and 1/4 teaspoon cinnamon; sprinkle over tops of muffins. Bake at 400° for 15 minutes or until golden. Remove from pans immediately; cool on a wire rack.

Source:
"Kathleen Lehner, Montgomery Village, Maryland, Cooking Light, JUNE 2009"
S(Internet Address):
"http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1898573"

Per Serving: 127 Calories; 3g Fat (20.9% calories from fat); 3g Protein; 22g Carbohydrate; 2g Dietary Fiber; 18mg Cholesterol; 176mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.

Serving Ideas : Original Nutritional Information-before my changes
Calories:145
Fat:3.1g (sat 0.4g,mono 1.6g,poly 0.9g)
Protein:3.5g
Carbohydrate:27.1g
Fiber:1.8g
Cholesterol:21mg
Iron:1.1mg
Sodium:154mg
Calcium:58mg

NOTES : "I was looking for something healthy the kids could grab for breakfast on the way out the door and came up with these muffins. The kids are grown now, but I still enjoy making these. Sometimes I add raisins, nuts, or dried cranberries for variety." -Kathleen Lehner, Montgomery Village, Md.

Fish Fillet Packet with Sun-Dried Tomatoes

2009-05-24T14:53:00.003-04:00

The Canadian Living Test Kitchen, 2005

Light and lemony fish is quick enough for weeknights and special enough for company.

Servings: 4

Ingredients:

4 fish fillets (such as catfish, tilapia, trout or salmon), about 1-1/2 lb total
1 tbsp extra-virgin olive oil
1 tsp grated lemon rind
2 tsp lemon juice
1/4 tsp each salt and pepper
2 tbsp drained oil-packed sun-dried tomatoes, thinly sliced
4 tsp chopped black olives
4 tsp rinsed capers
4 sprigs fresh thyme (or 1/2 tsp dried)

Preparation:
Cut heavy-duty or double-thickness foil 24 inches long; arrange fish in single layer in centre. Brush fish with half of the oil; turn.

In small bowl, whisk together lemon rind and juice, salt, pepper and remaining oil; brush over fish. Sprinkle with tomatoes, olives, capers and thyme. Double-fold sides then ends of foil to seal, leaving room in package for steam.

Place, seam side up, on grill over medium heat; close lid and cook until fish flakes easily when tested, about 15 minutes.

Nutritional Info
Per serving: about -

cal 206 ,pro 30 g ,total fat 8 g ,sat. fat 1 g ,carb 2 g ,fiber trace ,chol 78, sodium 322 mg

Italian Wedding Soup

2009-05-13T23:50:00.001-04:00

Italian Wedding Soup
2008, Barefoot Contessa Back to Basics
Prep Time: 30 min
Cook Time: 45 min
Serves: 8 servings

Ingredients:

For the meatballs:
3/4 pound ground chicken
1/2 pound chicken sausage, casings removed
2/3 cup fresh whole wheat bread crumbs
2 teaspoons minced garlic (2 cloves)
3 tablespoons chopped fresh parsley leaves
1/4 cup freshly grated Pecorino Romano
1/4 cup freshly grated Parmesan, plus extra for serving
3 tablespoons milk
1 extra-large egg, lightly beaten
Kosher salt and freshly ground black pepper

For the soup:
2 tablespoons good olive oil
1 cup minced yellow onion
1 cup diced carrots (3 carrots), cut into 1/4 inch pieces
3/4 cup diced celery (2 stalks), cut into 1/4 inch pieces
10 cups homemade chicken stock
1/2 cup dry white wine
1 cup whole wheat orzo
1/4 cup minced fresh dill
12 ounces baby spinach, washed and trimmed

Directions
Preheat the oven to 350 degrees F.

For the meatballs, place the ground chicken, sausage, bread crumbs, garlic, parsley, Pecorino, Parmesan, milk, egg, 1 teaspoon salt, and 1/2 teaspoon pepper in a bowl and combine gently with a fork. With a teaspoon, drop 1 to 1 1/4-inch meatballs onto a sheet pan lined with parchment paper. (You should have about 40 meatballs. They don't have to be perfectly round.) Bake for 30 minutes, until cooked through and lightly browned. Set aside.

In the meantime, for the soup, heat the olive oil over medium-low heat in a large heavy-bottomed soup pot. Add the onion, carrots, and celery and saute until softened, 5 to 6 minutes, stirring occasionally. Add the chicken stock and wine and bring to a boil. Add the pasta to the simmering broth and cook for 6 to 8 minutes, until the pasta is tender. Add the fresh dill and then the meatballs to the soup and simmer for 1 minute. Taste for salt and pepper. Stir in the fresh spinach and cook for 1 minute, until the spinach is just wilted. Ladle into soup bowls and sprinkle each serving with extra grated Parmesan.

No nutriton facts yet

Turkey Roulade with Apple-Cider Gravy

2009-05-12T22:38:00.000-04:00

Turkey Roulade with Apple-Cider Gravy
2007, Ellie Krieger

Prep Time: 30 min
Cook Time: 1 hr 40 min
Serves: 6
Ingredients:

1 (2 1/2-pound) skinless turkey breast, butterflied
1/2 cup dried cranberries
2 tablespoons canola oil, divided
1/2 large onion, diced (about 1 1/2 cups), plus 1 cup sliced onion
2 large garlic cloves, minced
5 slices day-old whole-wheat bread, crusts removed, cubed (about 2 1/2 cups)
1/3 cup lightly toasted chopped pecans
2 tablespoons plus 2 teaspoons fresh crumbled sage or 3 teaspoons dried, divided
1 1/2 cups low-sodium chicken broth, divided
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup apple cider
3 tablespoons apple cider vinegar
1 teaspoon cornstarch dissolved in 1 tablespoon cold water

Directions
Special equipment: kitchen twine

Place the turkey breast between 2 sheets of plastic wrap and pound lightly with a meat mallet to an even thickness of about 3/4-inch. Set aside while stuffing is prepared.

Preheat the oven to 375 degrees F.

Place the cranberries in a small saucepan and cover with water. Bring to a boil, cook for 1 minute, then remove from heat, drain and reserve. Heat 2 teaspoons oil in a large heavy skillet over medium heat. Add the diced onions and cook, stirring, until onions are golden but not charred, about 12 to 15 minutes. Add the garlic and cook an additional 2 to 3 minutes. Add bread, cranberries, pecans, 2 tablespoons fresh or 2 teaspoons dried sage and 1/2 to 3/4-cup chicken stock, depending upon consistency of stuffing; (you want the mixture to be moistened, but not too wet, since the turkey will release moisture when cooked). Cook over low heat for about 2 to 3 minutes, remove from heat.

Salt and pepper the inside and outside of the turkey breast. Spread the stuffing on the turkey, leaving about 1 1/2 to 2-inches uncovered on all sides. Roll up and secure tightly with kitchen twine, trying to keep all stuffing intact.

Heat 1 tablespoon of canola oil in a large Dutch oven or medium-sized roasting pan until hot. Sear stuffed turkey breast on all sides until lightly browned, 3 to 4 minutes per side. Add sliced onion and 1 1/2 cups chicken stock, cover tightly and roast in the oven until turkey reaches 160 degrees F when an instant-read thermometer is inserted into inner layer of meat, about 60 to 65 minutes. Remove the turkey breast from oven and transfer to a cutting board to rest.

Make the gravy: Add apple cider, 1/2 cup chicken stock, vinegar and remaining sage to the onions, chicken stock and juices in the roasting pan, bring to a boil and cook for approximately 10 minutes, stirring occasionally, until liquid is reduced by 1/3. Slowly add the cornstarch mixture, stirring constantly, and cook for 3 minutes more. The gravy should not be thick, just slightly thicker than a jus. Season with salt and pepper, to taste. Makes 1 1/2 cups gravy.

Remove twine from turkey breast and slice into 1 1/2-inch thick pieces. Serve with gravy.

Thai Salad with Peanut Dressing

2009-05-11T16:10:00.002-04:00

Thai Salad with Peanut Dressing

Add chopped cooked chicken (optional)

Dressing:
3 tablespoons water
2 tablespoons rice wine vinegar
1 tablespoon chopped green onions
1 tablespoon reduced-fat peanut butter
1 tablespoon low-sodium soy sauce
1 teaspoon grated peeled fresh ginger
1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
1 teaspoon dark sesame oil
2 teaspoons dry-roasted peanuts

Salad:
2 cups mixed baby salad greens
1/2 cup fresh bean sprouts
2 tablespoons vertically sliced red onion
2 tablespoons fresh mint leaves
2 tablespoons fresh cilantro leaves
6 baby carrots, peeled
4 cherry tomatoes, quartered

1. To prepare dressing, combine the first 8 ingredients in a blender; cover and process until smooth. Add peanuts; process 10 seconds.

2. To prepare salad, divide greens and remaining ingredients evenly between 2 serving plates. Drizzle each salad with 1/4 cup dressing.

Yield: 2 servings

CALORIES 160 ; FAT 8.2g (sat 1.4g,mono 3.6g,poly 2.8g); CHOLESTEROL 0.0mg; CALCIUM 68mg; CARBOHYDRATE 18.4g; SODIUM 554mg; PROTEIN 6.4g; FIBER 4.6g; IRON 2.1mg

Cooking Light, MAY 2009

Caesar Salad

2009-05-09T14:00:00.001-04:00

Caesar Salad

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup egg substitute
1 tablespoon fresh lemon juice
3 tablespoons extra virgin olive oil
3 tablespoons red wine vinegar
1 1/2 teaspoons anchovy paste
1 teaspoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper
1/4 teaspoon fine sea salt
2 cloves garlic, minced
18 cups torn romaine and hearty field greens
2 cups Crisp Croutons
1/4 cup (1 ounce) grated fresh Parmesan cheese
Crisp Croutons:
6 cups (1/2-inch) cubed sourdough or French bread
(6 ounces)
1 tablespoon butter, melted
1 teaspoon paprika
1 tablespoon onion powder

Combine egg substitute and juice; gradually add oil, whisking constantly.
Stir in vinegar and next 5 ingredients (vinegar through garlic). Place
greens, croutons and cheese in a large bowl. Add dressing, and toss well
to coat.

serving size: 1 1/2 cups - (totals include Crisp Croutons) - 75 cal, 4.4g
fat (0.9g sat, 2.8g mono, 0.5g poly), 3g pro, 6g carb, 2g fiber, 2mg chol,
210mg sod, 63mg calc

For croutons, preheat oven to 350 degrees.

Combine all ingredients in a roasting or jelly roll pan; toss well to
coat. Bake at 350 for 20 minutes or until toasted, turning once.

24 cal, 0.7g fat, 0.7g pro, 4g carb, 0.2g fiber, 1mg chol, 0.2mg iron,
48mg sod, 6mg calc.

Source:
"Cooking Light-10/03"
I would leave out the croutons or make then whole wheat

Margarita Fish Tacos with Chipotle-Lime Mayo and Arugula

2009-05-07T22:32:00.001-04:00

Margarita Fish Tacos with Chipotle-Lime Mayo and Arugula

This versatile dish would be good with chicken or shrimp. To turn it into a salad, omit the tortillas and add chopped jicama and avocado.

1 1/2 tablespoons grated orange rind
1 tablespoon grated lime rind
2 tablespoons tequila
2 teaspoons sugar (splenda)
2 teaspoons warm water
1 pound halibut fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon olive oil
1/4 cup reduced-fat mayonnaise (maybe greek -Fage 0 %)
1 tablespoon finely chopped fresh cilantro
1 tablespoon fresh lime juice
1 1/2 teaspoons finely chopped chipotle chile, canned in adobo sauce (about 1 chile)
8 (6-inch) corn tortillas (make it a wrap with whole wheat wraps or tortillas)
2 cups trimmed arugula

Combine first 5 ingredients in a large zip-top plastic bag. Add halibut to bag; seal and marinate in refrigerator 30 minutes, turning occasionally. Remove halibut from bag; discard marinade. Pat halibut dry; sprinkle with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add halibut; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Break fish into chunks.

Combine mayonnaise, cilantro, juice, and chipotle.

Warm tortillas according to package directions. Divide fish evenly among tortillas; top each tortilla with 1/4 cup arugula and about 2 teaspoons mayonnaise mixture. Fold in half.

Yield: 4 servings (serving size: 2 tacos)

CALORIES 272 (23% from fat); FAT 6.9g (sat 1g,mono 2.1g,poly 2.5g); IRON 1.2mg; CHOLESTEROL 36mg; CALCIUM 97mg; CARBOHYDRATE 24g; SODIUM 367mg; PROTEIN 26g; FIBER 2.6g

Cooking Light, APRIL 2007

Eggs in nests

2009-05-05T23:50:00.002-04:00

This makes a lovely lazy weekend breakfast or brunch. Prepare double the quantity for four people — or for seconds.
Serves 2

2 slices wholegrain bread
olive oil cooking spray
1 teaspoon olive oil margarine
40 g (1½ oz) button mushrooms (about 4), stems trimmed, sliced
3 English (not baby) spinach leaves, washed, chopped
freshly ground black pepper, to taste
2 eggs
1 tablespoon coarsely grated reduced fat
cheddar cheese, grated

Preheat the oven to 180°C (350°F/Gas 4).
Cut the crusts off the bread. Spray both sides of each slice lightly with oil. Press the bread slices firmly into two 1/3 cup (80 mL/2 1/2 fl oz)capacity non-stick muffin pan holes. Set aside.
Heat the margarine in a non-stick frying pan over medium–high heat until sizzling. Add the mushrooms and cook, stirring often, for 4–5 minutes or until tender. Add the spinach and cook, stirring, for 1–2 minutes or until wilted. Remove from the heat and season with pepper.
Divide mushroom mixture between the bread cases. Crack an egg into a small dish and then slide it into one of the bread cases. Repeat with the remaining egg. Sprinkle with the cheese. Bake for 15 minutes (for a softly set yolk), 20 minutes (for a hard-cooked yolk), or until the egg is cooked to your liking. Serve warm or at room temperature.

Per serve
Energy: 901 kJ/ 214 cals; Protein 14 g; Fat 10 g (includes 4 g saturated fat and 197 mg cholesterol); Carbs 15 g; Fibre 2.5 g

Source: Anneka Manning

Poached Eggs with Buttery Multigrain Toast

2009-05-05T23:43:00.003-04:00

Photo: Becky Luigart-Stayner; Styling: Cindy Barr

The eggs can be poached ahead and stored in cold water in the refrigerator, but if so, be sure to undercook them slightly. Warm them in hot water before serving.

1 tablespoon white vinegar
4 large eggs
2 tablespoons butter, softened (I will use smart balance light to lower the sat fat)
4 (1 1/2-ounce) slices multigrain bread
2 cups baby arugula
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Preheat broiler.

2. In a (12-inch) skillet, bring a 2-inch layer of water (about 4 cups) to a low boil with vinegar. Break an egg into a bubbling area so the bubbles spin the egg and set the white around the yolks. Add remaining eggs, then turn down the heat and poach them so they scarcely bubble for 3 minutes or until desired degree of doneness. To test them, lift an egg with a slotted spoon and press with your fingertip: The white should be set with the yolk still soft. Transfer the eggs to a bowl of warm water. Trim strings from edges of each egg with kitchen shears, if desired.

3. Spread 1 1/2 teaspoons butter over each bread slice. Place bread slices in a single layer on a heavy baking sheet; broil 3 minutes or until golden. Place one toasted bread slice on each of 4 plates; top each serving with 1/2 cup arugula and one egg. Sprinkle evenly with salt and pepper, and serve immediately.

Yield: 4 servings
Nutrition before my changes
CALORIES 231 ; FAT 12.3g (sat 5.5g,mono 4g,poly 1.3g); CHOLESTEROL 227mg; CALCIUM 83mg; CARBOHYDRATE 20.6g; SODIUM 468mg; PROTEIN 10.9g; FIBER 2.9g; IRON 2.6mg

Cooking Light, MAY 2009

Spirulina Guacamole Dip

2009-05-05T00:09:00.001-04:00

Spirulina Guacamole Dip

Dr. Oz recommends this healthy dip recipe containing spirulina algae, a source of valuable DHA omega-3s.

Ingredients:

2 avocados , pitted
Juice of 1 lemon
Juice of 1 lime
1 clove garlic , roughly chopped
1 medium yellow onion , roughly chopped
1 jalapeno , sliced
1 cup cilantro leaves
3 tablespoons spirulina (available at some health food stores)
1 seeded and chopped tomato or 1/2 cup grape tomatoes , halved
Salt and pepper to taste
Put all ingredients, except for tomatoes, into a blender and mix until combined. Stir in tomatoes and season to taste.

Chipotle Salmon Burgers

2009-04-30T00:51:00.001-04:00

Chipotle Salmon Burgers

Shape the patties up to eight hours in advance, and cook just before serving. Use a grill pan or nonstick skillet to cook them since they may not hold up on a standard grill. If you have a mini food processor, use it to prepare the mayonnaise mixture. You can use regular hamburger buns instead of English muffins.

Mayonnaise:
1 tablespoon chopped fresh cilantro
3 tablespoons light mayonnaise
2 tablespoons finely chopped fresh mango
1 tablespoon finely chopped fresh pineapple
1/8 teaspoon finely grated lime rind

Burgers:
1/3 cup chopped green onions
1/4 cup chopped fresh cilantro
1 tablespoon finely chopped chipotle chile, canned in adobo sauce
2 teaspoons fresh lime juice
1/4 teaspoon salt
1 (1 1/4-pound) salmon fillet, skinned and cut into 1-inch pieces
Cooking spray
4 English muffins (whole wheat for me)
4 butter lettuce leaves

1. To prepare mayonnaise, combine first 5 ingredients in a food processor or blender; process until smooth. Transfer to a bowl; cover and chill.

2. To prepare burgers, place onions, 1/4 cup cilantro, chile, and juice in a food processor; process until finely chopped. Add salt and salmon; pulse 4 times or until salmon is coarsely ground and mixture is well blended.

3. Divide salmon mixture into 4 equal portions; shape each portion into a (1-inch-thick) patty. Cover and chill 30 minutes.

4. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 6 minutes on each side or until desired degree of doneness.

5. Wipe skillet with paper towels; recoat with cooking spray. Place 2 muffins, cut sides down, in pan; cook 2 minutes or until lightly toasted. Repeat procedure with cooking spray and remaining muffins.

6. Place 1 muffin bottom on each of 4 plates; top each serving with 1 lettuce leaf and 1 patty. Spread about 1 tablespoon mayonnaise mixture over each patty; place 1 muffin top on each serving.

Yield: 4 servings (serving size: 1 burger)

CALORIES 408 (33% from fat); FAT 15g (sat 2.6g,mono 4.5g,poly 6.6g); IRON 3.8mg; CHOLESTEROL 94mg; CALCIUM 124mg; CARBOHYDRATE 28.9g; SODIUM 595mg; PROTEIN 37.4g; FIBER 2.9g

Cooking Light, JUNE 2008
__________________

Turkey Tacos with Lettuce Wraps

2009-04-28T23:59:00.003-04:00

Turkey Lettuce Wrap Tacos with Chiles, Cumin, Cilantro, Lime and Tomato-Avocado Salsa

Makes about 8 tacos

For tacos:
1 T olive oil
1 tsp. minced garlic
1-2 T diced green chiles
1 tsp. ground cumin
1/4 tsp. ground chipotle chile powder or cayenne
1 1/2 lbs. ground turkey
1/2 tsp. salt
1/2 cup thinly sliced green onions
1 large bunch cilantro, finely chopped (about 1 1/4 cups chopped cilantro. I used 1 cup in tacos and 1/4 cup in salsa. Use more or less cilantro to taste.)
2 T fresh lime juice
2 large heads romaine lettuce (or use iceberg, Boston lettuce, or butter lettuce)

Heat olive oil in heavy frying pan then add minced garlic and diced green chiles and saute about 1 minute. Add cumin and ground chipotle or cayenne and cook about 1 minute more. Then add turkey and salt and cook over medium-high heat, breaking apart with the back of the turner as it cooks. Cook about 5 minutes, or until turkey is starting to brown.

While turkey cooks, thinly slice green onions and set aside, then wash cilantro, spin dry or dry with paper towels, and finely chop cilantro. Cut off root end of lettuce, discard tough outer leaves, and wash lettuce and spin dry in salad spinner or dry with paper towels.

When turkey is lightly browned, add sliced green onions and cook about 2 minutes. Turn off heat, then stir in 1 cup chopped cilantro and 2 T lime juice.

For salsa:
2 medium avocados, diced
1 1/2 cups finely chopped cherry tomatoes
2 T fresh lime juice
2 T olive oil (optional)
sea salt to taste

Peel and dice avocado, place in glass or plastic bowl and toss with lime juice. Stir in chopped tomato and olive oil, season to taste with salt.

To assemble tacos:
Spoon 2-3 large spoonfuls of turkey mixture into each piece of lettuce. (I used the inner more folded pieces of lettuce and saved the flatter outer pieces for using in salad.) Top meat mixture with salsa. You could also eat this mixture inside whole wheat tortillas or pitas.

Source: Kalyn Denny
Thanks Kalyn love your kitchen!

Journaling

2009-04-28T23:29:00.004-04:00

No workout today raining and nasty, had a lot of things to do.

b- oatmeal 1 cup cooked , splenda and cinnamon

s- banana

l- salmon burger on whole wheat sandwich thins, veggie cheese and 1/2 cup canned peaches-light syrup rinsed off

s- rf string cheese and granny smith

d- chicken and veggies

Journaling

2009-04-27T22:56:00.004-04:00

This is my day:

b-1 cup cooked oats, splenda, cinnamon, 1 T dried organic cranberries, slash milk and 1/2 oz walnuts

s-banana

L- whole wheat sandwich thins, salmon burger, veggie cheese and 1/2 cup canned peaches-light syrup rinsed off

s-low fat string cheese. granny smith apple

d-chicken and veggies sauteed

25 minute walk on the bike and hike

Chicken and Strawberry Salad

2009-04-27T22:42:00.002-04:00

Chicken and Strawberry Salad
Yield: 4 servings

Ingredients
Dressing:
1 tablespoon splenda (original used sugar)
2 tablespoons red wine vinegar
1 tablespoon water
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil

Salad:
4 cups torn romaine lettuce
4 cups arugula
2 cups quartered strawberries
1/3 cup vertically sliced red onion
12 ounces skinless, boneless rotisserie chicken breast, sliced
2 tablespoons unsalted cashews, halved
1/2 cup (2 ounces) crumbled blue cheese (I would sub feta)
Preparation

1. To prepare dressing, combine first 5 ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk.

2. To prepare salad, combine romaine and next 4 ingredients (through chicken) in a bowl; toss gently. Place about 2 cups chicken mixture on each of 4 plates. Top each serving with 1 1/2 teaspoons cashews and 2 tablespoons cheese. Drizzle about 4 teaspoons dressing over each serving.

Jackie Mills, MS, RD, Cooking Light, MAY 2009

Cilantro-Lime Chicken with Avocado Salsa

2009-04-19T14:08:00.001-04:00

Cilantro-Lime Chicken with Avocado Salsa

Fast: A three-minute dip into a pungent marinade is all that's needed to deliver big flavor to chicken breasts.

Chicken:
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
Cooking spray

Salsa:
1 cup chopped plum tomato (about 2)
2 tablespoons finely chopped onion
2 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled and finely chopped

1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.

2. To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.

Yield: 4 servings (serving size: 1 chicken breast half and about 1/4 cup salsa)

CALORIES 289 ; FAT 13.2g (sat 2.4g,mono 7.5g,poly 1.9g); CHOLESTEROL 94mg; CALCIUM 29mg; CARBOHYDRATE 6.6g; SODIUM 383mg; PROTEIN 35.6g; FIBER 3.6g; IRON 1.6mg

Cooking Light, APRIL 2009

Whole-Wheat Pizza Margherita

2009-04-18T14:06:00.002-04:00

Whole-Wheat Pizza Margherita

Serves: 8

Note: If you don't have a rolling pin, use a wine bottle or stretch the dough out with your hands. If the dough springs back too much, let it rest for 3 minutes to relax the gluten. The cornmeal on the pizza stone or baking sheet makes the crust dry and crunchy. The basil shouldn't go on until after baking, or it will burn.

Ingredients:
Crust:
1 package (1/4 ounce) active dry yeast
1 cup warm water
1 tablespoon extra-virgin olive oil
2 teaspoons salt
2 1/2 cups whole-wheat flour, plus additional for kneading

Topping:
2 large tomatoes, thinly sliced, then cut into half circles
8 ounces part-skim mozzarella, thinly sliced into half circles
Extra-virgin olive oil (optional garnish)
8 fresh basil leaves, thinly sliced
Dash of cornmeal for pizza stone

Directions:

In a medium mixing bowl, combine yeast and warm water; let sit until yeast foams, about 5 minutes. Stir in oil and salt. Add flour, 1/2 cup at a time, mixing with a large spoon, until dough comes away from the side of the bowl and holds together.
Sprinkle additional flour onto work surface. Turn out the dough and knead about 5 minutes, until it is smooth and springy, adding only enough flour to keep it from sticking to the board.

Form dough into a ball; place in a medium bowl. Cover with plastic wrap and put in a warm place. Let rise until doubled in size, about 2 hours.

To make pizza: Preheat oven to 475°F. Place dough on lightly floured work surface; flatten with your hand. Using floured rolling pin, roll dough outward from the center. Form dough into a circle or rectangle about 1/4-inch thick.

Sprinkle pizza stone or baking sheet with cornmeal. Lay crust on stone or sheet. Lay alternating slices of tomato and cheese on top of the crust, slightly overlapping each piece. Lightly drizzle with additional oil, if desired.

Let pizza rest 10 minutes. (This step can be skipped, but it makes for the crispiest crust.) Place pizza in oven and bake 20 minutes, or until cheese is melting and browning a bit. Sprinkle pizza with sliced basil leaves.

Nutrition:
237 calories,7 g total fat (2 g sat),0 mg cholesterol,31 g carbohydrate,12 g protein,5 g fiber,703 mg sodium

Source: South Beach Online

Whole Wheat Apple Muffins With Flax

2009-04-18T01:21:00.001-04:00

* Exported from MasterCook *

Whole Wheat Apple Muffins With Flax

Recipe By :Chari
Serving Size : 12
Categories : Baked Goods

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Ingredients:
1/4 cup flax seed -- milled
1 cup flour, whole-grain wheat
1/2 cup whole wheat pastry flour
1/2 cup sugar substitute
2 teaspoons baking powder
1/2 teaspoon baking soda
1 tablespoon cinnamon
1/2 teaspoon sea salt
2 egg whites -- beaten
1 1/2 cups apples -- peeled, cored & finely chopped (your choice)
3 tablespoons canola oil
1/2 cup milk, 1% lowfat
1/2 teaspoon vanilla extract
1/2 cup walnuts, English

Preheat the oven to 450°F. Spray 12 cup muffin tin with Pam and set aside.

Mix together the milled flax seed, flours, sugar substitute (I use splenda) ,baking powder, baking soda, cinnamon and salt, and set aside. In a separate bowl, combine egg whites, canola oil, milk, and vanilla extract. Stir in the dry ingredients and fold in the apple chunks and nuts.

Divide the batter evenly among the prepared muffin cups. Bake for 10 minutes, turn the heat down to 400°F, and bake for an additional 5 to 10 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool the muffins for 5 minutes in the tin, then turn them out onto a wire rack to cool completely.

Source:(Internet Address):
"Adapted from -Hodgson Mill Whole Wheat Flax'N Apple Muffins"

Per Serving (excluding unknown items): 159 Calories; 8g Fat (41.4% calories from fat); 4g Protein; 20g Carbohydrate; 4g Dietary Fiber; trace Cholesterol; 244mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat; 1/2 Other Carbohydrates.

Pasta with Escarole, White Beans and Chicken Sausage

2009-04-17T22:27:00.003-04:00

* Exported from MasterCook *

Pasta with Escarole, White Beans and Chicken Sausage

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Ingredients
3/4 pound whole wheat bowtie pasta
1 tablespoon olive oil
1 cup onion -- chopped
3 cloves garlic -- minced
6 ounces sweet italian chicken sausage -- casings removed, crumbled
8 cups escarole -- rinsed, drained and chopped, medium size
1 3/4 cups cannellini beans no salt added -- (14-ounce) drained and rinsed
1 1/2 cups low-sodium chicken broth -- 1 can
1/2 teaspoon red pepper flakes
1 tablespoon chopped fresh sage leaves
Salt
Freshly ground black pepper
1 ounce Parmesan cheese -- grated

Directions

Cook the pasta according to the directions on the package.

Heat the oil over a medium heat in a large, deep saute pan or 8-quart stockpot. Saute the onion until soft and translucent, about 5 minutes. Add the garlic and cook an additional 1 minute. Stir in the sausage and cook until heated through and browned, about 4 minutes. Add the escarole and cook until wilted, about 3 to 4 minutes. Add the beans, 1 cup of chicken stock, sage and red pepper flakes and simmer until the mixture is heated through and liquid is slightly reduced. Add the sausage-bean mixture to pasta and toss well, loosening with the additional 1/2 cup chicken stock if necessary. Season with freshly ground pepper and salt, to taste.

Divide among 4 pasta bowls and top with parmesan cheese.

Source:
"Ellie Krieger"
(Internet Address):
Ellie Krieger
Start to Finish Time:
"0:25"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 560 Calories; 14g Fat (21.4% calories from fat); 36g Protein; 83g Carbohydrate; 16g Dietary Fiber; 33mg Cholesterol; 522mg Sodium. Exchanges: 1 Lean Meat; 1 1/2 Vegetable; 1 Fat.

Sauteed Salmon with Zucchini Noodles and Red Bell Pepper Coulis

2009-04-09T00:02:00.001-04:00

Sauteed Salmon with Zucchini Noodles and Red Bell Pepper Coulis

Source: Cooking Light 1998 Annual

These sautéed, julienne-cut zucchini strips are a lower-calorie alternative to pasta. A coulis is a thick purée or sauce.

Red Bell Pepper Coulis (see below)
4 medium zucchini
2 tablespoons fresh lime juice
1 teaspoon minced shallots
1/4 teaspoon salt
1/8 teaspoon cracked pepper
1 garlic clove, minced
6 (6-ounce) salmon fillets
1/4 cup all-purpose flour (I would use whole wheat flour)
1 tablespoon butter, divided
Chopped fresh parsley (optional)
Freshly ground pepper (optional)

Prepare Red Bell Pepper Coulis; set aside. Slice zucchini lengthwise into 1/4-inch-thick strips, stopping at the inside part of the zucchini containing the seeds; discard middle portions. Cut strips lengthwise into long, thin "noodles"; set aside.

Combine lime juice and next 4 ingredients (lime juice through garlic) in a small bowl. Rub salmon with juice mixture. Dredge salmon in flour. Melt 2 teaspoons butter in a large nonstick skillet over medium-high heat. Add salmon; sauté 4 minutes on each side or until fish flakes easily when tested with a fork. Remove salmon from skillet. Set aside; keep warm.

Melt 1 teaspoon butter in skillet. Add zucchini noodles; sauté 4 minutes or until wilted, tossing gently.

Spoon Red Bell Pepper Coulis onto 6 serving plates. Top with zucchini noodles and salmon. Garnish with chopped parsley and freshly ground pepper, if desired.

Yield: 6 servings (serving size: 5 ounces salmon, 3/4 cup zucchini, and 2 1/2 tablespoons coulis)

CALORIES 376 (45% from fat); FAT 18.7g (sat 4g,mono 8.7g,poly 3.6g); IRON 2.5mg; CHOLESTEROL 121mg; CALCIUM 32mg; CARBOHYDRATE 12.3g; SODIUM 318mg; PROTEIN 38.9g; FIBER 1.8g

Cooking Light, JULY 1997

Red Bell Pepper Coulis

2 teaspoons olive oil
3 cups coarsely chopped red bell pepper
2 tablespoons minced shallots
1 tablespoon minced jalapeño pepper
2 garlic cloves, minced
3/4 cup low-salt chicken broth
2 tablespoons balsamic vinegar
1/4 teaspoon salt

Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper, shallots, jalapeño pepper, and garlic; sauté 2 minutes. Cover, reduce heat, and simmer 10 minutes or until tender. Add broth; simmer, uncovered, 15 minutes or until liquid almost evaporates.
Place pepper mixture in a blender, and process until smooth. Strain purée through a sieve over a bowl; discard solids. Stir in vinegar and salt.

Yield: 1 cup (serving size: 2 1/2 tablespoons)

CALORIES 40 (45% from fat); FAT 2g (sat 0.3g,mono 1.1g,poly 0.3g); IRON 1.2mg; CHOLESTEROL 0.0mg; CALCIUM 8mg; CARBOHYDRATE 5.4g; SODIUM 110mg; PROTEIN 1.1g; FIBER 1.3g

Grilled Turkey Burgers with Goat Cheese Spread

2009-04-08T23:59:00.001-04:00

Grilled Turkey Burgers with Goat Cheese Spread

A small amount of pungent goat cheese flavors the creamy spread. Double the spread and use it on grilled chicken or turkey sandwiches.

2 teaspoons grated lemon rind
1/2 teaspoon salt
2 garlic cloves, minced
1 pound ground turkey breast
1 (10-ounce) package frozen chopped spinach, thawed and drained
1 large egg white
1/4 teaspoon freshly ground black pepper, divided
Cooking spray
1/2 cup 2% reduced-fat Greek-style yogurt (such as Fage)
1/4 cup (1 ounce) crumbled goat cheese
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh mint
6 (2-ounce) whole-wheat hamburger buns, toasted
6 green leaf lettuce leaves
6 (1/8-inch-thick) slices red onion

1. Combine first 6 ingredients and 1/8 teaspoon pepper in a large bowl, mixing gently. Divide turkey mixture into 6 equal portions, shaping each into a 1/4-inch-thick patty. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 8 minutes on each side or until done.

2. Combine remaining 1/8 teaspoon pepper, yogurt, and next 4 ingredients (through mint) in a bowl, stirring well. Spread 1 1/2 tablespoons yogurt mixture on the bottom half of each bun; top each serving with 1 lettuce leaf, 1 onion slice, and 1 patty. Place top half of bun on each serving.

Yield: 6 servings (serving size: 1 burger)

CALORIES 269 ; FAT 5.7g (sat 2.2g,mono 1g,poly 1.4g); CHOLESTEROL 28mg; CALCIUM 182mg; CARBOHYDRATE 33.9g; SODIUM 588mg; PROTEIN 23.9g; FIBER 6.2g; IRON 3mg

Cooking Light, APRIL 2009

Spaghetti Puttanesca with Broccoli Rabe

2009-04-04T02:04:00.001-04:00

Serves: 4

Prep Time: 5 minutes

Cook Time: 15 minutes

Nutrition Score per serving: (2 1∕4 cups): 387 calories, 10 g fat (23% of calories), 3 g saturated fat, 53 g carbs, 25 g protein, 5 g fi ber, 284 mg calcium, 5 mg iron, 489 mg sodium

Broccoli rabe has a slightly nutty and pleasantly bitter taste. If you can't find it, substitute Swiss chard.

Ingredients
8 ounces whole-wheat spaghetti
1 pound broccoli rabe, thick stems discarded, cut into 2-inch pieces
½ tablespoon extra-virgin olive oil
4 cloves garlic, thinly sliced
¼ teaspoon red pepper flakes (or more to taste)
1 14.5-ounce can no-salt-added diced tomatoes
2 teaspoons capers, rinsed and chopped
12 Mediterranean olives, such as kalamata, pitted and chopped
1 6-ounce can tuna packed in olive oil, drained
Freshly ground black pepper
2 ounces Parmigiano-Reggiano
Chopped fresh basil or parsley (optional)

Directions
Cook spaghetti in a pot of boiling water for about 9 minutes or until al dente. Add broccoli rabe to the pot 3 minutes before pasta is done. Cover; return to a boil. Uncover, finish cooking, and drain.

Meanwhile, heat oil in a skillet over medium heat. Add garlic; cook until golden. Add red pepper flakes and tomatoes; bring to a simmer. Toss in capers, olives, and tuna; season with black pepper. Simmer for 2 minutes more; remove from heat. Return spaghetti and broccoli rabe to large pot. Add tomato-tuna mixture and toss. Divide among 4 bowls, shave Parmigiano-Reggiano over pasta with a vegetable peeler, top with herbs, if desired, and serve.

Source: Shape Magazine online

Soy-Sesame Kale

2009-03-31T00:01:00.001-04:00

Soy-Sesame Kale

City Catering Company in Seattle likes to use dinosaur kale—also called lacinato kale, cavolo nero, and black kale—in this speedy side dish.

3 tablespoons low-sodium soy sauce
3 tablespoons mirin (sweet rice wine)
1 tablespoon rice vinegar
1 tablespoon dark sesame oil
2 teaspoons minced peeled fresh ginger
3 garlic cloves, minced
1 1/2 pounds dinosaur kale, trimmed and cut into 2-inch pieces
Cooking spray

1. Combine first 6 ingredients in a large bowl, stirring with a whisk. Add kale; toss to coat. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add half of kale mixture to pan; sauté 4 minutes or until wilted and tender. Transfer to a bowl. Repeat procedure with remaining kale mixture.

Yield: 8 servings (serving size: 3/4 cup)

CALORIES 59 ; FAT 2.1g (sat 0.3g,mono 0.8g,poly 0.9g); CHOLESTEROL 0.0mg; CALCIUM 74mg; CARBOHYDRATE 8g; SODIUM 248mg; PROTEIN 2.2g; FIBER 1.1g; IRON 1.1mg

Cooking Light, APRIL 2009

Black-Eyed Pea Salad

2009-03-30T23:48:00.000-04:00

Black-Eyed Pea Salad

Sides and Salads. "Organic tomatoes bring the best flavor to this vegetarian dish. I pick them straight from my garden, but you can substitute canned diced tomatoes." —Judy Holder, Elk City, Okla.

1/2 teaspoon fine sea salt
1 garlic clove, minced
1/4 cup rice wine vinegar
2 tablespoons roasted garlic extra-virgin olive oil (such as Consorzio)
1 teaspoon ground cumin
3 cups chopped peeled tomato (about 2 large)
1/2 cup finely chopped onion
2 tablespoons chopped fresh cilantro
1 (15-ounce) can black-eyed peas, rinsed and drained
1 jalapeño pepper, seeded and minced
1 (6-ounce) bag baked pita chips (such as Stacy's) (I make my own whole wheat toasted pita chips)

1. Combine salt and garlic in a medium bowl; mash with a fork until a paste consistency. Add vinegar, oil, and cumin, stirring with a whisk. Add tomato and next 4 ingredients (through pepper); toss well. Serve with pita chips.

Yield: 6 servings (serving size: about 3/4 cup salad and 1 ounce chips)

CALORIES 228 ; FAT 10.1g (sat 1.2g,mono 6.4g,poly 2g); CHOLESTEROL 0.0mg; CALCIUM 12mg; CARBOHYDRATE 30.6g; SODIUM 573mg; PROTEIN 5.5g; FIBER 4.6g; IRON 2mg

Cooking Light, APRIL 2009

Chipotle Sloppy Joes

2009-03-30T23:32:00.001-04:00

Chipotle Sloppy Joes

Add Mexican-inspired spice to this traditional family favorite.

Cooking spray
2 1/2 cups presliced Vidalia or other sweet onion
1 (7-ounce) can chipotle chiles in adobo sauce
1 pound ground sirloin
1/2 cup prechopped green bell pepper
2 tablespoons tomato paste
1 teaspoon kosher salt
1/2 teaspoon ground cumin
1 (8-ounce) can no-salt-added tomato sauce
5 (1 1/2-ounce) hamburger buns, toasted ( 100 % Whole Wheat for me)

1. Heat a small nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; cover and cook 8 minutes or until golden brown, stirring frequently. Remove from heat; set aside.

2. Remove 1 teaspoon adobo sauce from can; set aside. Remove 1 chipotle chile from can; chop and set aside. Reserve remaining chiles and adobo sauce for another use.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes or until browned, stirring to crumble. Add bell pepper to pan; sauté 2 minutes. Stir in chopped chipotle chile, adobo sauce, tomato paste, and next 3 ingredients (through tomato sauce); cook 3 minutes, stirring occasionally. Spoon 1/2 cup beef mixture over bottom half of each bun, and top evenly with onions and top half of bun.

Plate with pickle chips and a simple slaw. Combine 1/3 cup canola-based mayonnaise, 1 1/2 teaspoons sugar, 1/2 teaspoon freshly ground black pepper, 1/4 teaspoon salt, and 1/4 teaspoon dry mustard in a large bowl; stir with a whisk. Add 3 cups packaged cabbage-and-carrot coleslaw, tossing well to combine.

Yield: 5 servings (serving size: 1 sandwich)

CALORIES 273 ; FAT 6.1g (sat 2.1g,mono 2.1g,poly 1.3g); CHOLESTEROL 48mg; CALCIUM 84mg; CARBOHYDRATE 32.1g; SODIUM 724mg; PROTEIN 23.3g; FIBER 3.4g; IRON 3.7mg

Cooking Light, APRIL 2009

My Research of Resveratrol

2009-03-27T01:10:00.003-04:00

After three days of research on Resveratrol I decided on an organic company.

Here's the link

I ordered the 250mg of the Trans-Resveratrol Isomer from vitacost with a 5 % off coupon code.

More of Us May Soon Be Living to 100

2009-03-26T23:34:00.002-04:00

Fox News On Reseveratrol - Anti-Aging - Muscadine Grape - Red Wine

2009-03-26T00:58:00.002-04:00

Resveratrol- The Anti-Aging Breakthrough

2009-03-26T00:54:00.002-04:00

My Research of Resveratrol

2009-03-26T00:22:00.002-04:00

My Research of Resveratrol

2009-03-25T23:42:00.001-04:00

Watch CBS Videos Online

Chocolate-Peanut Butter Smoothie

2009-03-25T00:35:00.001-04:00

Chocolate-Peanut Butter Smoothie

Protein and monounsaturated fat from the peanut butter, potassium from the banana, and protein and calcium from the yogurt will get your day off to a great start. Peel and slice bananas to freeze individually in zip-top bags for smoothies and shakes.

1/2 cup 1% low-fat milk
2 tablespoons chocolate syrup
2 tablespoons creamy peanut butter
1 frozen sliced ripe banana
1 (8-ounce) carton vanilla low-fat yogurt

Place all ingredients in a blender; process until smooth.

Yield: 2 servings (serving size: about 1 cup)

CALORIES 332 (29% from fat); FAT 10.8g (sat 3.2g,mono 4.5g,poly 2.3g); IRON 1mg; CHOLESTEROL 8mg; CALCIUM 282mg; CARBOHYDRATE 49.8g; SODIUM 194mg; PROTEIN 12.7g; FIBER 3.1g

Cooking Light, JULY 2003

Batido de Mango (Mango Smoothie)

2009-03-25T00:26:00.000-04:00

Batido de Mango (Mango Smoothie)

The batido is a smoothie made with milk and tropical fruits. Omit the lime juice and substitute frozen guanábana pulp for the mango to create a classic Cuban drink. Guanábana is an exotic-tasting, rich, tart-sweet, white-fleshed fruit.

1 1/2 cups chopped peeled mango
1 1/2 cups fat-free milk
1/4 cup fresh lime juice
1 tablespoon brown sugar

Place all ingredients in a blender; process until smooth. Serve over ice.

Yield: 4 servings (serving size: 3/4 cup)

CALORIES 89 (4% from fat); FAT 0.4g (sat 0.2g,mono 0.1g,poly 0.0g); IRON 0.1mg; CHOLESTEROL 2mg; CALCIUM 121mg; CARBOHYDRATE 19.5g; SODIUM 49mg; PROTEIN 3.5g; FIBER 1.2g

Cooking Light, MAY 2002

Banana Pumpkin Smoothie

2009-03-25T00:24:00.000-04:00

Banana Pumpkin Smoothie

The frozen fruit helps give the smoothie a thick texture; chilling the pumpkin ensures the smoothie stays cold when you blend it. The combination of banana, pumpkin, yogurt, and orange juice gives this breakfast beverage 740 milligrams of potassium per serving.

1 cup low-fat vanilla yogurt
3/4 cup canned pumpkin, chilled
1/2 cup ice cubes
1/3 cup fresh orange juice
1 tablespoon brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
Dash of ground cloves
1 ripe banana, sliced and frozen
Dash of ground cinnamon (optional)

Combine yogurt and next 8 ingredients (through banana) in a blender, and process until smooth. Garnish with dash of ground cinnamon, if desired. Serve immediately.

Yield: 2 servings (serving size: about 1 cup)

CALORIES 218 (9% from fat); FAT 2.2g (sat 1.1g,mono 0.5g,poly 0.1g); IRON 1.2mg; CHOLESTEROL 6mg; CALCIUM 243mg; CARBOHYDRATE 44.5g; SODIUM 87mg; PROTEIN 8.4g; FIBER 5.5g

Cooking Light, APRIL 2005

Banana-Mango Smoothie

2009-03-25T00:23:00.001-04:00

Freeze the cubed mango overnight in an airtight container to make this smoothie a snap to throw together (for variety, try substituting frozen berries for the mango). Remember to let frozen mango thaw for 15 minutes to soften slightly. The dry milk is optional, but one tablespoon provides about 100 milligrams of calcium.

1 cup cubed peeled ripe mango
3/4 cup sliced ripe banana (about 1 medium)
2/3 cup fat-free milk
1 tablespoon nonfat dry milk (optional)
1 teaspoon honey
1/4 teaspoon vanilla extract

Arrange the mango cubes in a single layer on a baking sheet; freeze until firm (about 1 hour). Place frozen mango and the remaining ingredients in a blender. Process until smooth.

Yield: 2 servings (serving size: 1 cup)

CALORIES 160 (4% from fat); FAT 0.7g (sat 0.3g,mono 0.2g,poly 0.1g); IRON 0.3mg; CHOLESTEROL 2mg; CALCIUM 160mg; CARBOHYDRATE 36.1g; SODIUM 65mg; PROTEIN 5.1g; FIBER 2.6g

Cooking Light, MARCH 2001

Mango Lassi

2009-03-25T00:18:00.001-04:00

Mango Lassi

Choose low-fat or fat-free dairy products to keep saturated fat in check while delivering healthful calcium, potassium, and vitamin D. This sweet Indian-style, smoothie-like drink is a blend of fresh mango, tangy plain yogurt, and milk.

1 cup chopped fresh mango
1 1/2 tablespoons sugar (splenda)
1 1/2 cups fat-free plain Greek yogurt
1/2 cup 1% low-fat milk
2 teaspoons chopped pistachios
Dash of ground cardamom (optional)

1. Combine mango and sugar in a blender; process until pureed. Add yogurt and milk; process until smooth. Serve with pistachios; sprinkle with cardamom, if desired.

Yield: 3 servings (serving size: 1 cup lassi and about 1/2 teaspoon pistachios)

CALORIES 137 ; FAT 1.4g (sat 0.4g,mono 0.6g,poly 0.3g); CHOLESTEROL 4mg; CALCIUM 207mg; CARBOHYDRATE 27.5g; SODIUM 89mg; PROTEIN 7g; FIBER 1.2g; IRON 0.2mg

Cooking Light, JANUARY 2009

Frozen Banana Latte

2009-03-25T00:12:00.000-04:00

Frozen Banana Latte

Keep peeled and sliced bananas in your freezer in zip-top bags because you'll want to make this smoothie often.

1 cup vanilla low-fat frozen yogurt
1 cup vanilla soy milk
1/2 cup cubed soft silken tofu
2 to 3 teaspoons instant coffee granules
2 ripe bananas, sliced and frozen (about 1 1/2 cups)
Ground cinnamon (optional)

Place first 5 ingredients in a blender; process until smooth and frothy. Sprinkle with cinnamon, if desired.

Yield: 3 servings (serving size: about 1 cup)

CALORIES 208 (20% from fat); FAT 4.6g (sat 1.3g,mono 0.4g,poly 1.4g); IRON 0.9mg; CHOLESTEROL 7mg; CALCIUM 184mg; CARBOHYDRATE 37.8g; SODIUM 61mg; PROTEIN 6.7g; FIBER 1.9g

Cooking Light, JULY 2004

Blueberry Tofu Smoothie

2009-03-22T01:20:00.002-04:00

Blueberry Tofu Smoothie

By Rhonda Parkinson, About.com

Blueberry Tofu Smoothie

Soft and creamy silken tofu is the tofu of choice for smoothies and shakes. If it isn’t available, you can substitute 2/3 cup of plain, low-fat yogurt. Feel free to boost the protein content of your smoothie by adding 1 or 2 teaspoons of wheat germ.

Prep Time: 20 minutes

Ingredients:
6 ounces silken tofu
1 medium banana
2/3 cup soy milk (I used organic)
1 cup frozen or fresh blueberries
1 tablespoon honey (agave nectar or splenda)
2 -3 ice cubes, optional

Preparation:
Drain the silken tofu to remove excess water (silken tofu has a high water content).
Peel and slice the banana. Place on a baking sheet and freeze for about 15 minutes (this helps make the smoothie thicker).
Blend the banana, tofu and soy milk for 30 seconds. Add 1/2 cup of the frozen blueberries and process until smooth. Add the remaining blueberries, honey and ice cubes if using and process again until smooth. Enjoy!

Nutritional Breakdown-without my changes- (based on 2 servings) Each serving contains: Calories 218, 35 g Carbohydrates, 10 g Protein, 6 g Fat (1 g saturated fat), 0 mg Cholesterol, 6 g Fibre, 18 mg Sodium, 499 mg Potassium. An excellent source of potassium and calcium.

Mocha Smoothie

2009-03-21T01:37:00.002-04:00

Mocha Smoothie
Prep: 10 minutes
Freeze: 1 hour

Ingredients
1 cup fat-free milk
1 medium banana, peeled, cut into 1/2-inch slices, and frozen
1 to 2 tablespoons sugar or honey (splenda or agave nectar)
1 tablespoon unsweetened cocoa powder
2 teaspoons instant coffee crystals (instant espresso)
1/2 teaspoon vanilla
Handful fresh organic baby spinach(optional)
1 cup small ice cubes or crushed ice

Directions
In a blender combine milk, banana, sugar, cocoa powder, coffee crystals, and vanilla. Cover and blend until smooth. Add ice cubes. Cover and blend until nearly smooth.

Makes 2 servings

Nutrition Facts -without my changes
Calories 136, Total Fat (g) 1, Saturated Fat (g) 0, Monounsaturated Fat (g) 1, Polyunsaturated Fat (g) 0, Cholesterol (mg) 2, Sodium (mg) 55, Carbohydrate (g) 28, Total Sugar (g) 20, Fiber (g) 2, Protein (g) 6, Vitamin C (DV%) 9, Calcium (DV%) 15, Iron (DV%) 7, Fruit (d.e.) 1, Milk (d.e.) .5, Other Carbohydrates (d.e.) .5, Percent Daily Values are based on a 2,000 calorie diet

Mushroom Wheat Berry Pilaf

2009-03-15T02:33:00.001-04:00

Source: Good Eats

Prep time: 15 minutes
Cook time: 25 minutes
Serves 6 people

Categories: sidedish

Ingredients

2 teaspoons olive oil
1 1/2 cups onion, chopped
1/2 teaspoon salt
5 cloves garlic, minced
1 tablespoon butter
1 pound mushrooms, sliced
1 tablespoon soy sauce
1/4 cup red wine
1/4 cup chicken broth
1 1/2 cups cooked wheat berries
1 1/2 cups leftover, cooked rice (I would use brown)
1/2 teaspoon fresh thyme leaves, chopped
1 teaspoon fresh rosemary leaves, chopped
1 teaspoon lemon zest, finely chopped
Pepper and additional salt

Directions

Heat olive oil in large saute pan over low heat.

Add onions and salt and sweat until soft, about 10 minutes.

Add garlic and continue cooking for 5 minutes.

Add butter to pan and melt.

Add mushrooms, and soy sauce, increase heat to medium and continue cooking for 5 to 10 minutes, until mushrooms release their liquid.

Add wine and chicken broth and simmer 5 minutes, until wine begins to evaporate.

Add wheat berries, rice, thyme, rosemary, and lemon rind to heat through.

Adjust seasoning, to taste.

No calorie count on this one

Quinoa and Wheat Berry Pilaf

2009-03-15T02:13:00.002-04:00

From: 1,001 Low-Fat Vegetarian Recipes
Serves: 4

1/2 cup wheat berries
1 cup vegetable stock or water
1/2 cup quinoa
3/4 cup green onions, including tops, chopped
1 medium red bell pepper, chopped
3 cloves garlic, minced
1 Tbs. olive oil
1 cup Shiitake or portobello mushrooms, chopped
1/2 cup frozen peas, thawed
1/4 cup parsley, finely chopped
salt and pepper, to taste

Cover wheat berries with 2 inches water in small saucepan and soak overnight.

Heat to boiling; reduce heat and simmer , covered, until tender, 15-20 minutes.

Heat stock to boiling in small saucepan; add quinoa. Reduce heat and simmer until quinoa is tender and stock absorbed, about 15 minutes.

Sauté green onions, bell pepper, and garlic in oil in small saucepan until tender, 3-4 minutes; add mushrooms and sauté until tender, 5-8 minutes. Add peas and cook, covered, until hot, 3-4 minutes.

Combine warm grains, vegetables, and parsley in serving bowl; season to taste with salt and pepper.

Per serving: calories 174, fat 4.7g, 23% calories from fat, cholesterol 0mg,
protein 5.8g, carbohydrates 29.1g, fiber 5.1g, sodium 29mg.

Roasted Butternut Squash Salad with Warm Cider Vinaigrette

2009-03-07T14:29:00.002-05:00

Roasted Butternut Squash Salad with Warm Cider Vinaigrette
2008, Barefoot Contessa Back to Basics

Serves: 4 servings
Ingredients
1 (1 1/2-pound) butternut squash, peeled and 3/4-inch) diced
Good olive oil
1 tablespoon pure maple syrup
Kosher salt and freshly ground black pepper
3 tablespoons dried cranberries
3/4 cup apple cider or apple juice
2 tablespoons cider vinegar
2 tablespoons minced shallots
2 teaspoons Dijon mustard
4 ounces baby arugula, washed and spun dry
1/2 cup walnuts halves, toasted
3/4 cup freshly grated Parmesan

Directions
Preheat the oven to 400 degrees F.

Place the butternut squash on a sheet pan. Add 2 tablespoons olive oil, the maple syrup, 1 teaspoon salt and 1/2 teaspoon pepper and toss. Roast the squash for 15 to 20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.

While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about 1/4 cup. Off the heat, whisk in the mustard, 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon of pepper.

Place the arugula in a large salad bowl and add the roasted squash mixture, the walnuts, and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten and toss well. Sprinkle with salt and pepper and serve immediately.

Don't know the calorie count yet. but it's looks fairly healthy-may need to tweak it a bit to be you-friendly

Coffee-Banana Tofu Shake

2009-02-28T02:07:00.000-05:00

Coffee-Banana Tofu Shake

Makes 2 servings, 1 1/2 cups each

Ingredients

1 ¼ cups low-fat milk
½ cup silken tofu (if using a shelf-stable box, choose soft), drained
1 ripe banana
1-2 tablespoons sugar (splenda)
2 teaspoons instant coffee powder, preferably espresso
2 ice cubes
Ground cinnamon (optional)

Instructions

Combine milk, tofu, banana, 1 tablespoon sugar, coffee powder and ice cubes in a blender. Blend until very frothy. Taste and add more sugar, if needed. Pour into glasses and sprinkle with cinnamon, if desired. Serve immediately.

Nutrition Information-without my changes

Per serving: 189 calories; 4 g fat (1 g sat, 1 g mono); 9 mg cholesterol; 30 g carbohydrate; 11 g protein; 2 g fiber; 108 mg sodium; 243 mg potassium.
Nutrition bonus: Calcium (19% daily value).
2 Carbohydrate Servings

Spicy Peanut Chicken over Rice

2009-02-27T01:04:00.001-05:00

Spicy Peanut Chicken over Rice

This makes enough to freeze leftovers, which keep for up to a month. Spoon single servings into airtight containers; thaw overnight in the refrigerator, and reheat in a saucepan. You can increase the crushed red pepper, if you like; a dollop of yogurt on top balances the spiciness. —Mary Cutrufello, Austin, TX............

1 tablespoon peanut oil
1 cup chopped onion (about 1 medium)
1 1/2 tablespoons minced garlic (about 4 cloves)
2 1/2 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces
1/3 cup chunky peanut butter
1 1/2 teaspoons curry powder
1 teaspoon salt
1 teaspoon crushed red pepper
1/2 teaspoon freshly ground black pepper
1 (6-ounce) can tomato paste
3 cups chopped plum tomato (about 6 tomatoes)
2 (14-ounce) cans fat-free, less-sodium chicken broth
8 cups hot cooked brown rice
3/4 cup 2% Greek-style yogurt (such as Fage)

1. Heat oil in a Dutch oven over medium heat. Add onion and garlic to pan; cook 5 minutes or until tender, stirring frequently. Add chicken to pan; cook 4 minutes or until chicken is done, stirring frequently. Stir in peanut butter and next 5 ingredients (through tomato paste); cook 1 minute. Add tomato and broth to pan; bring to a boil. Reduce heat, and simmer 30 minutes or until slightly thickened, stirring occasionally. Serve chicken mixture over rice; top each serving with yogurt.

Yield: 12 servings (serving size: 3/4 cup chicken mixture, 2/3 cup brown rice, and 1 tablespoon yogurt)

CALORIES 340 (20% from fat); FAT 7.6g (sat 1.6g,mono 3.1g,poly 2.2g); IRON 2.1mg; CHOLESTEROL 56mg; CALCIUM 59mg; CARBOHYDRATE 38g; SODIUM 523mg; PROTEIN 30g; FIBER 4.6g

Cooking Light, AUGUST 2008

2009-02-27T00:28:00.004-05:00

Today the scale was kind and read 223.4 a new low.
My Eats....

B: 1 cup cook whole thick cut oats, diabetisweet, 1 T raisins

S: rf cheddar cheese snack

L: 1 Quorn pattie, 100 calorie whole wheat bun, handful greens, and veggie cheese
Handful of green grapes

S: low fat organic yogurt with mandarin oranges

D: chicken with veggies

S: low sodium v-8
Just over 1,000 calories

Wine-red

COD WITH PEPPERS, TOMATOES, AND WHITE BEANS

2009-02-26T16:22:00.000-05:00

COD WITH PEPPERS, TOMATOES, AND WHITE BEANS
(The Big Book of Casseroles: Vollstedt)

The contrasting ingredients in this dish make it colorful as well as flavorful. Any white fish may be used, depending on availability or preference.

1-1/2 pounds cod or other white fleshed fish, such as red snapper
1 Tbsp vegetable oil
1 green bell pepper, seeded and cut lengthwise into 3/8 inch strips.
1 yellow onion, sliced into rings
2 cloves garlic, chopped
1 can (14 oz) Italian style stewed tomatoes, including juice
1 15 oz can white beans, drained and rinsed
1/4 cup dry white wine
1 Tbsp chopped fresh basil or 3/4 tsp. dried
1/2 tsp salt
2 tsps capers, drained
1/4 cup chopped fresh parsley

Preheat oven to 425. Place fish in a 7 x 11 baking dish lightly coated with oil or spray.

In a medium skillet over medium heat, warm oil. Add bell pepper, onion, and garlic and saute until tender, about 5 minutes. Add tomatoes, beans, wine, seasonings, and capers and simmer 5 minutes. Pour over fish.

Bake, uncovered, until fish flakes, about 20 minutes. Sprinkle with parsley before serving.

Cranberry-Cherry Crumble

2009-02-22T23:48:00.008-05:00

Photo by Randy Mayor

This would be a nice treat, my changes are in ( ) Chari
Serve warm with low-fat vanilla ice cream or fat-free whipped topping.

3 cups fresh or frozen cranberries, thawed
3 cups frozen pitted dark sweet cherries, thawed
3/4 cup granulated sugar (splenda)
1/4 cup dried cranberries, chopped
1/4 cup dried cherries, chopped
1 tablespoon all-purpose flour
1 1/2 teaspoons cornstarch
Cooking spray
1/4 cup slivered almonds, chopped
1/4 cup regular oats
1/4 cup whole wheat flour
1/4 cup packed brown sugar (Diabetisweet)
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cinnamon
1/8 teaspoon almond extract
2 tablespoons chilled butter, cut into small pieces

Preheat oven to 375°.

Combine first 7 ingredients in a large bowl, tossing gently to coat fruit. Spoon cranberry mixture into an 8-inch square baking dish coated with cooking spray.

Combine almonds and the next 7 ingredients (through extract) in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle oat mixture evenly over cranberry mixture. Bake at 375° for 45 minutes or until filling is bubbly and topping is golden.

Yield: 8 servings
Calories before changes
CALORIES 265 (19% from fat); FAT 5.6g (sat 2.1g,mono 2g,poly 0.9g); IRON 1.1mg; CHOLESTEROL 8mg; CALCIUM 37mg; CARBOHYDRATE 53.6g; SODIUM 99mg; PROTEIN 2.9g; FIBER 4.5g

Cooking Light, NOVEMBER 2006

2009-02-20T22:37:00.004-05:00

New find at Sam's club today-

All natural, wafer thin multi-grain crackers baked to a light, crispy perfection! Enjoy right out of the package or with your favorite spreads and toppings.

100% Whole Grain
All natural
Low sodium & saturated fat
Cholesterol free
Gluten free
Contains over 270 crackers
Great toasted multi-seed taste
290mg of Omega-3 per serving
Kosher

Nutrition Facts~Serving Size 15 Crackers
Calories: 140
Total Fat: 5g
Saturated Fat: 0.5g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 110mg
Total Carbohydrate: 20g
Dietary Fiber: 2g
Sugars: 0gProtein: 3g
They look 100 % You approved to me, now I need to find a really good hummus recipe-

Three Bean Chili with Whole Wheat Couscous

2009-02-19T23:08:00.003-05:00

Three Bean Chili with Whole Wheat Couscous

Ingredients:

2 teaspoons olive oil
1 cup chopped onion
1 cup bell pepper, seeded and coarsely chopped
1 (4.5-ounce) can chopped green chiles
2 cloves garlic, minced
1 jalapeño pepper, seeded and minced
1 tablespoon dried oregano
1 bay leaf
2 tablespoons chili powder
2 teaspoons ground cumin
1/2 teaspoon salt
1 28-ounce can diced fire roasted tomatoes
2 14-ounce cans reduced-sodium vegetable broth or water
1 15-ounce can black beans, rinsed and drained
1 15-ounce can cannellini beans, rinsed and drained
1 15-ounce can pinto beans, rinsed and drained
1/4 cup uncooked whole wheat couscous
4 teaspoons nonfat sour cream
4 teaspoons chopped scallions

Directions:

Heat oil in a large stockpot over medium heat.
Add onion, peppers, green chiles, garlic and jalapeño and sauté three minutes.
Add herbs, spices and salt, stirring well .
Add tomatoes, broth and beans and bring mixture to a boil. Reduce heat and simmer, uncovered.
Add whole wheat couscous and simmer, uncovered, 5 minutes. Discard bay leaf.
Ladle chili into bowls and top with 1 teaspoon each sour cream and chives.

Serves 4

Pasta Puttanesca

2009-02-08T11:33:00.000-05:00

Pasta Puttanesca
2005, Ellie Krieger
Serves: 4 (1 1/2 cup) servings

Ingredients:

8 ounces whole-wheat thin spaghetti, vermicelli or angel hair
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
1/3 cup chopped flat-leaf parsley
1/4 cup pitted chopped Spanish or Greek olives
2 tablespoons capers
1 teaspoon anchovy paste
1 tablespoon fresh oregano leaves or 1 teaspoon dried
1/8 teaspoon crushed red pepper flakes
1 (14-ounce) can diced tomatoes, preferably "no salt added"
3/4 cup chopped fresh arugula
1/4 cup grated Parmesan

Directions
Bring a large pot of water to a boil, add pasta and cook according to the directions on the package.

While the pasta is cooking, heat the oil in a large skillet over a medium flame. Add the garlic and saute until fragrant, about 1 minute. Add the parsley, olives, capers, anchovy paste, oregano and crushed red pepper to the skillet, and saute for 2 minutes more. Add the tomatoes and simmer for about 5 minutes. Stir in the arugula and simmer for 1 minute more, until the greens wilt slightly.

When the pasta is done, drain it and add it to the skillet, tossing it with the sauce to combine. Top with grated cheese.

Nutritional analysis per serving
Calories: 283
Total fat: 6 grams
Saturated fat: 2 grams
Protein: 12 grams
Carbohydrates: 47 grams
Fiber: 8 grams

Sloppy Joes

2009-02-03T22:32:00.002-05:00

Sloppy Joes

2006, Ellie Krieger

8 servings
Ingredients
1 pound extra-lean ground beef
1 onion, diced
4 cloves garlic, minced
1 jalapeno, minced
1 red pepper, diced
1 can small red beans or pinto beans, preferably low sodium drained and rinsed
1 1/2 cups no-salt-added tomato sauce
2 tablespoons tomato paste
1 tablespoon red wine vinegar
1 tablespoon molasses
1 tablespoon Worcestershire sauce
1 teaspoon mustard powder
3/4 teaspoon salt
Freshly ground black pepper
8 whole-wheat burger buns

Directions
Brown the meat and the onion in a large nonstick skillet over medium-high heat for 5 minutes, breaking up the meat into crumbles as it cooks. Pour the drippings out of the pan and discard. Add the garlic, jalapeno, and red pepper and cook 5 minutes more, stirring occasionally. Stir in the rest of the ingredients, reduce heat to low, and simmer for 5 minutes more. Place a half-cup scoop of the mixture onto each bun and serve.

Nutritional Information per Serving
Calories 248
Carbohydrates 37 grams
Total Fat 4 grams
Saturated Fat 1.1 gram
Protein 18 grams
Fiber 7 grams
Sodium 535 milligrams

Apple Pita Pie

2009-02-03T00:02:00.001-05:00

Apple Pita Pie

One baking apple peeled and sliced
1/8-1/4 tsp cinnamon
One packet Splenda
One Whole Wheat Pita
1 tsp Smart Balance margarine

In small bowl, mix apple cinnamon and sweetener. Slice open pita bread and stuff with apple mixture. Drop margarine in several small pieces into pita. Wrap pita in foil. Bake at 350º for 35-40 minutes.

Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti

2009-02-02T23:30:00.002-05:00

Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti
2006, Ellie Krieger

The spicy kick and multiple herbs in this sauce lend layers of flavor without fat. The carrot, onion and Parmesan add volume and moisture.

6 servings
Ingredients
Sauce:
1 tablespoon olive oil
1 medium onion, chopped
4 cloves garlic, minced
3 tablespoons tomato paste
1 (28-ounce) can crushed fire-roasted tomatoes, liquid included
1 teaspoon finely minced canned chipotle en adobo and sauce, or more to taste
2 teaspoons chopped oregano leaves
1 sprig fresh rosemary
Salt
1/4 cup torn fresh basil leaves
Meatballs:
Cooking spray
1 pound ground turkey meat
1 slice fresh whole-wheat bread, crusts removed, pulsed into crumbs
1/4 cup grated Parmesan, plus more for serving
1/2 cup finely grated carrot
1/2 cup finely chopped onion
2 large cloves garlic, minced
2 tablespoons minced fresh parsley leaves, plus more for garnish
2 teaspoons minced fresh thyme leaves
1 egg, lightly beaten
1/2 teaspoon salt
Freshly ground black pepper
1 box (16 ounces) whole-wheat spaghetti
Directions
Fill a large stockpot with water and bring to a boil for pasta.

Make Sauce:
In a 4-quart saucepan heat the oil over medium heat. Saute the onions until translucent, about 3 minutes, then add the garlic and cook for 1 minute more. Add tomato paste, tomatoes, chipotles, oregano, rosemary, and salt. Bring all the ingredients to a low boil, reduce heat and cook for approximately 15 minutes, until liquid has evaporated slightly. Season with salt and pepper, to taste. While sauce is cooking, make meatballs.

Meatballs:
Preheat the broiler. Spray a baking sheet with cooking spray. Combine the turkey with all other ingredients in a large work bowl. Form into 2 1/2 -inch balls and place on a baking sheet. Broil for 10 minutes, or until browned and almost entirely cooked through.

Meanwhile, remove rosemary sprig from sauce and add fresh basil. Add the meatballs to the sauce, cover, and cook additional 10 minutes, or until sauce has slightly thickened and meatballs have absorbed some of the sauce. While the meatballs are cooking, cook the whole-wheat spaghetti according to package directions.

Drain the pasta and return it to the pot. Add the sauce and meatballs, toss and heat through over medium heat. Divide evenly among 4 pasta bowls and garnish with parsley and 1 tablespoon grated Parmesan.

Yield: 6 servings (1 serving equals about 1 1/3 cups pasta and sauce, plus 2 meatballs

Nutrition Facts:

Nutritional Analysis per Serving
Calories 332
Carbohydrates 39 grams
Total Fat 10 grams
Saturated Fat 3 grams
Protein 23 grams
Fiber 8 grams
Sodium 568 milligrams

Southwestern Falafel with Avocado Spread

2009-02-02T23:09:00.004-05:00

Southwestern Falafel with Avocado Spread

Inspired by the traditional Middle Eastern sandwich of chickpea patties in pita bread, this Southwestern-accented version features cumin-flavored pinto bean patties and a spread that is much like guacamole.

Patties:
1 (15-ounce) can pinto beans, rinsed and drained well
1/2 cup (2 ounces) shredded Monterey Jack cheese(I will use reduced fat)
1/4 cup finely crushed baked tortilla chips (about 3/4 ounce)(I will use organic tostitos blue corn chips)
2 tablespoons finely chopped green onions
1 tablespoon finely chopped cilantro
1/8 teaspoon ground cumin
1 large egg white
1 1/2 teaspoons canola oil

Spread:
1/4 cup mashed peeled avocado
2 tablespoons finely chopped plum tomato
1 tablespoon finely chopped red onion
2 tablespoons fat-free sour cream
1 teaspoon fresh lime juice
1/8 teaspoon salt
2 (6-inch) pitas, each cut in half crosswise (whole wheat)

To prepare patties, place pinto beans in a medium bowl; partially mash with a fork. Add Monterey Jack cheese and next 5 ingredients (through egg white); stir until well combined. Form into 4 (1/2-inch-thick) oval patties.

Heat canola oil in a large nonstick skillet over medium-high heat. Add patties; cook 3 minutes on each side or until patties are browned and thoroughly heated.

To prepare spread, while patties cook, combine the avocado, plum tomato, red onion, sour cream, lime juice, and salt. Place 1 patty in each pita half. Spread about 2 tablespoons avocado spread over patty in each pita half.

Yield: 4 servings (serving size: 1 stuffed pita half)-without my changes

CALORIES 281 (30% from fat); FAT 9.5g (sat 3.4g,mono 3.9g,poly 1.5g); IRON 2.4mg; CHOLESTEROL 13mg; CALCIUM 188mg; CARBOHYDRATE 37.4g; SODIUM 625mg; PROTEIN 12.2g; FIBER 5.9g

Cooking Light, AUGUST 2005

Warm White Bean Salad with Fragrant Garlic and Rosemary

2009-02-02T22:41:00.003-05:00

Warm White Bean Salad with Fragrant Garlic and Rosemary

Topping:

1/2 slice of coarse whole grain bead course ground in a food processor(about 2 heaping tablespoons)

3 tbs fresh grated Parmigiano-Reggiano cheese
1/4 tsp fresh ground pepper

Salad

5 large garlic cloves crushed with 1/2 tsp salt
1/4 cup extra virgin olive oil
1/2 tight packed tbs fresh rosemary coarse chopped
2 15 oz cans organic Cannellini or Great Northern beans drained and rinsed
Large handful of salad greens

In a dry skillet toast the crumbs till brown. Transfer to a small bowl and add the Parmigiano cheese and pepper when cool.

In the same pan slowly warm the garlic in the olive oil over low heat for 30 seconds. Add the rosemary, blending for another minute or so.

Raise the heat to medium, add the beans and fold them gently so they don't break apart until heated through, about 3 minutes. Add the greens and fold until slightly wilted, 30 seconds to one minute.

Turn into a serving bowl and top with the crumb mixture and salt and pepper.

Source: The Splendid Table's How to Eat Supper by Lynne Rossetto Kasper and Sally Swift

Quinoa cranberry muffins

2009-02-01T21:54:00.004-05:00

Quinoa cranberry muffins
Makes 12 servings

Ingredients

1 cup quinoa, rinsed
2 cups water
1 ¾ cup whole wheat flour
½ cup loosely packed brown sugar (I will use brown sugar substitute)
1 ½ tsp baking powder
1 tsp cinnamon
½ cup dried sweetened cranberries
¾ cup skim milk
1 egg
2 tbsp canola oil
1 tsp vanilla extract
Canola cooking spray
Directions

Preheat the oven to 350º F (180º C). Lightly spray a 12 cup muffin pan with cooking spray.
In a medium sauce pan, bring the quinoa and water to a boil. Reduce heat to low, cover and cook for 12 minutes.
Meanwhile, in a large mixing bowl, combine the flour, sugar, baking powder, cinnamon and cranberries. Add 2 cups (500 mL) of cooked quinoa.
In a second bowl, combine the milk, egg and vanilla. Add to the dry ingredients and mix until just combined. Divide the batter among 12 muffin cups and bake for 25 minutes. Store in an airtight container for up to 4 days or freeze for use later.
Nutritional information per serving
(1 muffin)

Calories: 190
Protein: 5 g
Fat: 4 g
Saturated fat: 0 g
Dietary cholesterol: 16 mg
Carbohydrate: 35 g
Dietary fibre: 3 g
Sodium: 52 mg
Potassium: 237 mg

Developed by Nadine Day, RD. ©The Heart and Stroke Foundation

Baked Shrimp with Tomatoes and Feta

2009-01-31T11:59:00.004-05:00

Baked Shrimp with Tomatoes and Feta

2007, Ellie Krieger

4 servings, serving size 1 1/2 cups

Ingredients:

1 tablespoon olive oil
1 medium onion, diced (about 1 1/2 cups)
2 cloves garlic, minced (about 2 teaspoons)
2 (14.5-ounce) cans of no-salt-added diced tomatoes, with their juices
1/4 cup finely minced fresh flat-leaf parsley
1 tablespoon finely minced fresh dill
1 1/4 pounds medium shrimp, peeled and deveined
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2/3 cup crumbled feta cheese (about 3 ounces)

Directions
Preheat the oven to 425 degrees F.

Heat the oil in an oven proof skillet over a medium-high heat. Add the onion and cook, stirring, until softened, about 3 minutes, then add the garlic and cook for 1 minute. Add the tomatoes and bring to a boil. Reduce the heat to medium-low and let simmer for about 5 minutes, until the tomato juices thicken.

Remove from the heat. Stir in the parsley, dill, and shrimp and season with salt and pepper. Sprinkle the feta over the top. Bake until the shrimp are cooked through and cheese melts, about 12 minutes.

Nutrition Facts
Serving size: 1 1/2 cups
Calories 300
Total fat 11g
Saturated fat 4.5g
Monounsaturated fat 4g
Polyunsaturated fat 1.5g
Protein 35g
Carbohydrates 12g
Fiber 2g
Cholesterol 240mg
Sodium 710mg

Improv Stuffed Bell Peppers

2009-01-29T23:28:00.002-05:00

Improv Stuffed Bell Peppers
Inspired by “Vegetarian Suppers From Deborah Madison’s Kitchen”
By Deborah Madison

Ingredients
1 cup quinoa, rinsed several times (alternatively, 1 cup short-grain rice, pearl barley, instant couscous)
3 tablespoons olive oil
1 bunch of scallions, including 2 inches of the greens, thinly sliced into rounds (alternatively, 1 shallot or the white and light green end of a medium leek, diced)
2 jalapeno chiles, diced and seeded (or chile of choice, or no chiles at all)
a few garlic cloves, finely chopped
2 cups fresh or frozen corn kernels (alternatively, 1 can drained and rinsed chickpeas)
1 bunch spinach, leaves only (alternatively, equal amounts chard or tender kale, stems removed)
½ cup chopped cilantro (or flat-leaf parsley, or basil in summer)
About four ounces feta cheese, crumbled (or queso fresco, ricotta, goat cheese)
Other possible add-ons: a handful of chopped pitted olives, squeeze of lemon, fresh thyme leaves
4 yellow, orange or red bell peppers

Method
For quinoa: Bring 2 cups of water to a boil. (Water amounts will differ for other starches mentioned above.) Add a pinch of salt, then add quinoa. Stir, then cover and simmer over low heat until grains are tender and begin to look like stars, about 15 minutes.

Meanwhile, warm half the oil in a wide skillet. Add onions and chiles of choice and cook over medium heat for two minutes, then add garlic, corn (if using) and greens, along with 2 tablespoons of water. When greens are wilted, add leafy herbs (if using), quinoa and feta. Toss everything together, taste for salt and pepper.

Slice peppers in half lengthwise without removing tops or stems, then excise membranes and seeds. Simmer peppers in salted water until slightly tender but not overly soft, about five minutes. Using tongs, remove and drain any excess water. Fill peppers with quinoa stuffing and place in an ovenproof baking dish.

Preheat oven to 400 degrees. Drizzle remaining oil over peppers and bake for about 20, 30 minutes, then if you like, brown the tops under the broiler.

Serve hot or at room temperature.
Makes four servings.

Broiled Tilapia with Tomato-Caper Salsa

2009-01-25T01:23:00.002-05:00

Broiled Tilapia with Tomato-Caper Salsa

The mild tilapia is a perfect foil for the bright, zesty salsa. Serve a green salad and roasted asparagus on the side to make this dinner a celebration of healthy ingredients.

1 cup chopped tomato
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon capers, drained
1 tablespoon white wine vinegar
1/2 teaspoon anchovy paste
2 garlic cloves, minced
1 1/2 tablespoons extravirgin olive oil, divided
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
4 (6-ounce) tilapia fillets
Cooking spray

Preheat broiler.

Combine the first 6 ingredients in a medium bowl, and stir in 1 1/2 teaspoons oil, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.

Brush fish with remaining 1 tablespoon oil; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Arrange fish in a single layer on a jelly-roll pan coated with cooking spray. Broil 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa.

Yield: 4 servings (serving size: 1 fish fillet and 1/4 cup salsa)

CALORIES 206 (29% from fat); FAT 6.6g (sat 1.1g,mono 4.3g,poly 0.8g); IRON 2.5mg; CHOLESTEROL 124mg; CALCIUM 40mg; CARBOHYDRATE 3g; SODIUM 392mg; PROTEIN 32.2g; FIBER 0.8g

Cooking Light, DECEMBER 2005

White Bean Enchiladas

2009-01-25T01:21:00.001-05:00

White Bean Enchiladas

The reader loves experimenting in the kitchen, and is always on the lookout for low-fat ideas. This reader once came across a lasagna recipe that called for white beans instead of cheese; that's what inspired this dish. These enchiladas are really easy to make, and you can put them together up to a day ahead. They reheat well in the microwave, too.

2 tablespoons fat-free sour cream
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup (2 ounces) preshredded reduced-fat Mexican blend or cheddar cheese, divided
2 tablespoons canned chopped green chiles
1 tablespoon sliced green onions
1 tablespoon chopped fresh cilantro
1 teaspoon ground cumin
1 (10-ounce) can enchilada sauce (such as Old El Paso), divided
1/4 cup water
6 (6-inch) corn tortillas
Cooking spray
1 tablespoon minced fresh cilantro (optional)

Preheat oven to 350°.

Combine the sour cream and beans in a food processor; process until almost smooth. Stir in 1/4 cup cheese, chiles, onions, chopped cilantro, and cumin.

Combine 1/3 cup enchilada sauce and 1/4 cup water in a small nonstick skillet over medium-low heat. Dip one tortilla in the sauce mixture to soften; transfer to a plate. Spread 1/4 cup bean mixture down center of tortilla; roll up. Place roll, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Repeat procedure with remaining tortillas and bean mixture. Add remaining sauce to pan; cook 1 minute. Spoon over enchiladas; sprinkle with 1/4 cup cheese.

Bake at 350° for 30 minutes or until bubbly. Sprinkle with minced cilantro, if desired.

Yield: 3 servings (serving size: 2 enchiladas)

CALORIES 372 (19% from fat); FAT 8g (sat 1.6g,mono 2.1g,poly 3.6g); IRON 3.9mg; CHOLESTEROL 3mg; CALCIUM 291mg; CARBOHYDRATE 60.5g; SODIUM 1076mg; PROTEIN 17.5g; FIBER 6.2g

Cooking Light, NOVEMBER 2000

Lemon Chicken Soup with Whole Wheat Orzo

2009-01-25T00:49:00.001-05:00

Ellie Krieger's The Food You Crave

Serves 4

INGREDIENTS

4 teaspoons olive oil
8 ounces skinless, boneless chicken breast halves, cut into small chunks
Pinch of salt, plus more to taste
1 medium onion, diced (about 1 1/2 cups)
2 stalks celery, diced (about 1/2 cup)
1 medium carrot, diced (about 1/2 cup)
2 teaspoons chopped fresh thyme or 1/2 teaspoon dried
6 cups low-sodium chicken broth
1 cup whole-wheat Orzo
2 large eggs
3 tablespoons fresh lemon juice
Freshly ground black pepper to taste

Heat 2 teaspoons of the oil in a soup pot over medium-high heat. Season the chicken with the salt, add it to the pot, and cook, stirring, a few times, until just cooked through, about 5 minutes. Transfer the chicken to a dish and set aside.

Add the remaining 2 teaspoons oil to the pot. Add the onion, celery, carrot, and thyme and cook, stirring over medium-high heat until the vegetables are tender, about 5 minutes. Add 5 cups of the broth and bring to a boil. Add the orzo and let simmer until tender, about 8 minutes. Turn the heat down to low to keep the soup hot but not boiling.

Warm the remaining 1 cup broth in a small saucepan until it is hot but not boiling. In a medium bowl, beat the eggs. Gradually whisk the lemon juice into the eggs. Then gradually add the hot broth to the egg-lemon mixture, whisking all the while. Add the mixture to the soup, stirring well until the soup is thickened. Do not let the soup come to a boil. Add the cooked chicken to the soup. Season with salt and pepper and serve.

Serving Size: 1 1/2 cups

Per serving: Calories: 280, Total Fat: 10g (Mono:6g, Poly: 1g, Sat: 2g), Protein: 26g, Carb: 22g, Fiber: 2g, Chol: 39mg, Sodium: 291mg

Bulgur Chili

2009-01-20T00:13:00.002-05:00

Bulgur Chili

by Mark Bittman
from How to Cook Everything Vegetarian
(John Wiley & Sons, Inc., 2007)

Makes 6 to 8 servings
In this chili, bulgur takes the place of the usual protein, and beans are not essential,
though they can easily be incorporated (see the variation). The bulgur provides body
and thickening power, and the preparation and cooking are relatively fast. And, like
most stews, this one will actually taste better the next day, which makes it a super
make-ahead dish.
All sorts of vegetables can be incorporated here: corn kernels, zucchini, squash,
carrots, celery, and more. Toss them in at Step 1.
Other grains you can use: cooked wheat, rye, kamut, spelt, hominy, and millet; if
using, adjust the stock or water to just 2 cups.

INGREDIENTS
2 tablespoons extra-virgin olive oil
1 onion, chopped
2 bell peppers, any color, cored, seeded, and chopped
2 tablespoons minced garlic
3 tablespoons tomato paste
2 to 4 cascabel, guajillo, ancho, or other dried hot red peppers, soaked, cleaned, and
chopped
3 cups chopped ripe tomato (about 1 1/2 pounds whole or canned; don’t bother to
drain)
1 quart vegetable stock, chile-soaking liquid, or water
2 tablespoons chile powder
Salt and freshly ground black pepper
1 cup fine- or medium-grind bulgur
Sliced scallion, chopped cilantro leaves, grated Monterey Jack or cheddar cheese,
and sour cream, for garnish
METHOD

1. Put the oil in a large pot over medium-high heat. When hot, add the onion, bell
peppers, and garlic. Cook, stirring occasionally, until the onion is soft, about 5
minutes. Stir in the tomato paste until it’s evenly distributed and begins to color,
another minute or two. Add the chiles, tomato, stock, chile powder, and a good
sprinkling of salt and pepper.

2. Bring to a boil and then turn the heat down so the mixture bubbles gently; cook,
stirring occasionally, until slightly thickened, about 30 minutes. Stir in the bulgur and cook for 10 minutes, then turn off the heat and let sit until the bulgur is tender, about 15 minutes. Garnish as you like and serve hot or store, covered, in the refrigerator for up to 3 days before reheating.

VARIATIONS
Bulgur Chili with Beans: Add 2 to 3 cups cooked or drained canned kidney, pinto,
black, or other beans.
Smoky and Hot Bulgur Chilii: Add 2 to 4 canned chipotle chiles, with their adobo,
minced.

Greek-Style Stuffed Peppers

2009-01-18T00:47:00.004-05:00

2006, Ellie Krieger

1 pound lean ground beef
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 medium zucchini, coarsely grated (about 2 cups)
1 small onion, minced (about 1 cup)
1/2 cup bulghur
1 egg, lightly beaten
1/2 teaspoon dried oregano
1/2 teaspoon salt
Freshly ground black pepper
3 red bell peppers, halved lengthwise, cores and ribs removed
2 (14 1/2-ounce) cans low-sodium stewed tomatoes, finely chopped
1/3 cup crumbled feta cheese

Preheat the oven to 350 degrees F.
In a large bowl combine the beef, spinach, zucchini, onion, bulghur, egg, oregano, salt and a few grinds of pepper. Mix until thoroughly combined.

Arrange the pepper halves cut side up in a 9 by 13-inch baking dish and fill each pepper half with the meat mixture. Pour the tomatoes over the peppers and sprinkle with the feta cheese. Cover with foil and bake for 30 minutes. Uncover and bake until the meat mixture is completely cooked and the peppers are tender, about 25 minutes longer.

Nutrition Information
Nutritional Analysis Per Serving Calories 210
Carbohydrates 19 g Total Fat 6 g
Saturated Fat 2.5 g Protein 21 g
Fiber 6 g Sodium 400 mg

Prep Time: 15 minutes
Cook Time: 55 minutes
Yield: 6 servings

Episode#: EK0205

Cassoulet-Style Chicken Thighs

2009-01-14T23:29:00.003-05:00

Cassoulet-Style Chicken Thighs

Makes 6 servings

Ingredients

2 15-ounce cans white beans, rinsed
¾ cup fresh whole-wheat breadcrumbs (see Tip)
2 tablespoons extra-virgin olive oil, divided
1 pound boneless, skinless chicken thighs, trimmed of fat and cut into thirds
1 large onion, chopped
6 cloves garlic, roughly chopped
½ teaspoon dried rosemary
½ teaspoon dried thyme
½ teaspoon freshly ground pepper
½ cup dry white wine
½ cup reduced-sodium chicken broth
½ cup water
½ pound low-fat turkey kielbasa, sliced into ½-inch pieces
2 tablespoons finely chopped parsley

Instructions

1. Put 1/2 cup beans in a small bowl and mash with a fork. Add the remaining beans and set aside.
2. Toss breadcrumbs with 1 tablespoon oil in a small bowl. Heat a large skillet over medium-high heat. Add the breadcrumbs and cook, stirring often, until golden and crisp, 2 to 3 minutes. Transfer to a plate and set aside.
3. Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add chicken in a single layer and cook until browned, turning once, 2 to 3 minutes per side. Transfer to a plate.
4. Add onion and garlic to the skillet and cook, stirring occasionally, until the onion is softened, about 5 minutes. Add rosemary, thyme and pepper and cook, stirring, until fragrant, about 30 seconds. Add wine, increase heat to high and cook, stirring with a wooden spoon to scrape up any browned bits, until the wine has reduced by about half, 1 to 2 minutes. Add broth, water, kielbasa, the reserved beans and chicken; bring to a boil. Reduce heat, cover and simmer until the chicken is cooked through, 3 to 5 minutes. Top with the toasted breadcrumbs and parsley.

Cover and refrigerate for up to 3 days.

Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor into coarse crumbs. One slice of bread makes about 1/3 cup crumbs.

Per serving: 370 calories; 13 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 40 g carbohydrate; 29 g protein; 10 g fiber; 749 mg sodium.
Source: Eating Well

Brussels Sprouts in Curry Coconut Sauce

2009-01-07T00:18:00.002-05:00

Brussels Sprouts in Curry Coconut Sauce

3 Tbsps. vegetable oil
2 cloves finely minced garlic
2 shallots
1 pound Brussels spouts
1 Tbsp. hot curry powder
1 cup coconut milk (used light)
salt & pepper to taste

Cut brussels sprouts in to quarters. Separate cut section from loose leaves. Bring pot of water to boil, add brussels sprouts to water. Blanch in hot water for just about 3-5 seconds. Once cooled, remove brussel sprouts and blot dry with paper towels.
Heat pan , add oil then minced garlic and shallots till brown. Add brussels sprouts, toss in pepper, salt, and curry powder.
Add coconut milk, cook 30 minutes or less . Do not over cook! Remove from heat and enjoy

2009-01-06T23:28:00.000-05:00

Recommitted 1/6/09

Will come back tomorrow and start posting again.

Chicken Breasts with Savory Apple Stuffing

2008-11-02T22:58:00.003-05:00

Chicken Breasts with Savory Apple Stuffing
From: The Good Carb Cookbook

4 Skinless Bone-in Chicken Breast halves
1/4 tsp salt
1/4 tsp pepper

Stuffing:
4 slices firm whole wheat bread
1/4 c finely chopped onion
1/4 c finely chopped celery
1 c chopped, peeled granny smith apple (1 med)
1/2 tsp fines herbs or 1/4 tsp each thyme and sage
1/4 c + 2T chicken broth

Sprinkle both sides of chicken with salt and pepper. Tear bread into pieces and put in a blender and process into coarse crumbs.

Coat a large nonstick skillet with cooking spray. Add the onion, celery, apple, herbs and 2T chicken broth and place skillet over medium heat. Cover the skillet and cook, stirring occasionally, for about 2 min. or until vegetables and apples start to soften. Remove from heat and toss in bread crumbs.

Tossing gently, slowly add enough of the remaining broth to make a moist but not wet stuffing that holds together. Set aside.

Coat a 9"x13" pan with cooking spray and lay the chicken in the pan with the bone side up. Mound a quarter of the stuffing into the depression of the breastbone of each piece of chicken. Spray the tops of the chicken lightly with cooking spray.

Cover the pan with foil and bake at 350 degrees for 40 min. Remove the foil and bake for 20 additional minutes or until chicken is cooked through.

4 servings

248 cal, 3.1g fat, 82 mg chol, 2.9g fiber

Zucchini Oven Chips

2008-08-04T22:35:00.000-04:00

Zucchini Oven Chips

1/4 cup dry breadcrumbs (whole wheat)
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 teaspoon seasoned salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 tablespoons fat-free milk
2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
Cooking spray

Preheat oven to 425°.
Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.

Yield: 4 servings (serving size: about 3/4 cup)

NUTRITION PER SERVING
CALORIES 61(28% from fat); FAT 1.9g (sat 1g,mono 0.5g,poly 0.2g); PROTEIN 3.8g; CHOLESTEROL 5mg; CALCIUM 87mg; SODIUM 231mg; FIBER 1g; IRON 0.6mg; CARBOHYDRATE 7.6g

Linda Oldenburg
Cooking Light, AUGUST 2005

Community - CookingLight.com - View Single Post - Has anyone tried this Bobby Flay sweet potato salad?

2008-06-13T21:42:00.000-04:00

Community - CookingLight.com - View Single Post - Caramelized Onion Sweet Potato Salad

Caramelized Onion Sweet Potato Salad
Recipe courtesy Bobby Flay

Recipe Summary

Yield: 4 servings

2 tablespoons olive oil
3 red onions, peeled, halved and thinly sliced
1 tablespoon Dijon mustard
1/4 cup balsamic vinegar
1 teaspoon honey
1 tablespoon finely chopped orange zest
1 tablespoon finely chopped fresh thyme
3 sweet potatoes, sliced into 1/2-thick slices
Vegetable oil
Salt and freshly ground pepper
Heat oil in a heavy skillet over medium heat. Cook onions slowly until golden brown. Add mustard and vinegar and cook another 2 minutes. Remove from heat and add honey, orange zest and thyme, stir to combine. Let cool.
Preheat grill, Brush the potato slices on both sides with the vegetable oil and season with salt and pepper. Grill the potatoes on each side for 3 to 4 minutes or until just cooked through. Place potatoes in a bowl and fold in onion mixture.

Community - CookingLight.com - View Single Post - Inspired Vegetarians – June 08

2008-06-08T00:36:00.000-04:00

Community - CookingLight.com - View Single Post - Inspired Vegetarians – June 08

Chipotle-Kissed Pinto Bean and Sweet Potato Chili

2008-04-16T23:56:00.001-04:00

Chipotle-Kissed Pinto Bean and Sweet Potato Chili

Ingredients
1 tablespoon olive oil
1 medium yellow onion, chopped
1 medium red bell pepper, chopped
1 garlic clove, minced
1-2 tablespoon chili powder
1 1/2 lbs sweet potato, peeled and cut into 1/2-inch chunks
1 (14 1/2 ounce) can crushed tomatoes
1 (15 1/2 ounce) can pinto beans, drained and rinsed
1 1/2 cups broth or water
salt
1 tablespoon minced canned chipotle chile in adobo

Directions
1. Heat oil in a big skillet over medium heat; add in the onion, bell pepper, and garlic; cover and cook 5 minutes until softened.
2. Stir in the chili powder; cook 30 seconds.
3. Add in the sweet potatoes; stir to coat with the spices.
4. Transfer mixture to a large slow cooker; add in the tomatoes, beans, broth; season with salt; cover and cook on LOW for 6-8 hours.
5. When ready to serve, stir in the chipotles; taste to adjust seasonings.

214

2008-03-29T13:50:00.001-04:00

Been very bad! I made a you turn today and will resume gym on Monday!

2008-03-20T13:21:00.001-04:00

Spring break starts tomorrow, no gym for two weeks. I will be major spring cleaning!
I will stay on my eating plan, back in full swing on the 31 st.

205.4

2008-03-14T13:09:00.000-04:00

Going to get in a good workout. BBL

2008-03-12T15:26:00.002-04:00

Checking in: Monday I was 209.2, yesterday 206.4. I didn't weigh today , my DD is home sick. I worked out on Monday- 1 hour split on track and on elliptical. Yesterday 1 hour split, track and treadmill incline HIIT. No workout today because of poor sick baby. Eating on track. Last Friday was hubby's birthday so I was off track this past weekend. I can do better!

Spanish Whole Wheat Couscous

2008-02-29T20:28:00.004-05:00

Spanish Whole Wheat Couscous

I used all organic products in this except the Couscous

30 min | 25 min prep | SERVES 6

3/4 cup chopped onions
2 teaspoons crushed garlic
1 tablespoon olive oil
1 teaspoon chili powder
1 teaspoon ground cumin
1 1/4 cup chicken broth
1 cup frozen peas
3/4 cup chopped tomatoes -fresh or canned
1/4 cup minced cilantro
3/4 cup whole wheat couscous

Saute onion and garlic in olive oil over medium heat until tender.
Stir in cumin and chile powder, and cook for 1 minute.
Add broth, peas, tomato and cilantro, and bring to a boil.
Stir in couscous, cover and remove from heat.
Let stand for 5 minutes.
Fluff with a fork before serving.

Serving Size 1 (117g)

Recipe makes 6 servings

Calories 137
Calories from Fat 25 (18%)
Amount Per Serving %DV
Total Fat 2.8g 4%
Saturated Fat 0.4g 2%
Monounsaturated Fat 1.8g
Polyunsaturated Fat 0.4g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 160mg 6%
Potassium 172mg 4%
Total Carbohydrate 22.6g 7%
Dietary Fiber 2.6g 10%
Sugars 2.4g
Protein 5.2g 10%
Vitamin A 696mcg 13%
Vitamin B6 0.1mg 5%
Vitamin B12 0.0mcg 0%
Vitamin C 7mg 12%
Vitamin E 0mcg 1%
Calcium 20mg 2%
Iron 0mg 5%

Spicy Mole Oatmeal Chili

2008-02-26T09:09:00.001-05:00

Spicy Mole Oatmeal Chili

Serves 8 to 10

By substituting cholesterol-busting rolled oats for fatty ground beef-and bumping up the anti-inflammatory quotient with chili powder and chipotles-this crowdpleaser ensures second helpings.

Ingredients
2 tablespoons extra-virgin olive oil
1 cup chopped yellow onion (one large yellow onion)
½ cup diced carrots (two small carrots)
½ teaspoon sea salt
1 28-ounce can diced tomatoes with cilantro and lime or with basil and garlic
2 15.5-ounce cans low-sodium dark-red kidney beans, drained and rinsed
1 tablespoon best-quality unsweetened cocoa powder
2 tablespoons chili powder
2 tablespoons chipotle sauce
1½ cups rolled oats
7 ounces water
4 ounces cheddar cheese, shredded (I would use reduced fat)

Directions

Heat oil in a Dutch oven or heavybottomed pot.

Cook onions and carrots until onions are translucent but not brown, about 3 to 5 minutes. Season with salt.

Add tomatoes to the pot, then add rinsed beans.

Add cocoa and chili powder until the powders are completely incorporated into the mixture. Add chipotle.

Add the rolled outs and about half the water. Cook for about 5 minutes and add water as necessary. You want a thick consistency.

Cook for about 5 to 10 minutes more, until oats break down. (It will actually start to look a little like ground turkey.)

Serve in individual bowls with a sprinkle of cheese on top.
Nutrition Facts
Per serving: 243 calories, 9 g fat (3 g saturated), 29 g carbohydrates, 12 g protein, 7 g fiber, 540 mg sodium (24% Daily Value).

http://www.naturalhealthmag.com/spicy_mole_oatmeal_chili/healing_foods/healthy_recipes/150

Roasted Ratatouille Pasta

2008-02-16T00:11:00.000-05:00

Roasted Ratatouille Pasta

Ingredients
Extra-virgin olive oil (EVOO), for drizzling
1 head garlic
1 medium eggplant, ends removed, peeled and cut into small chunks
2 to 3 medium zucchini, ends removed, quartered and into small chunks
2 red bell peppers, cored, seeds removed and cut into small chunks
1 large onion, cut into small chunks
4 sprigs thyme, leaves removed
Salt and freshly ground black pepper
1 pint grape or cherry tomatoes
1 pound whole wheat penne
1/2 cup Italian parsley, chopped
1/2 cup (a large handful) grated Parmigiano-Reggiano, plus more to pass at the table

Yields: 4 servings

Preparation
Preheat oven to 450ºF. Place a large pot of salted water over high heat and bring to a boil.
Cut a sliver off the top of the garlic head just large enough to expose the cloves. Tear off a large square of aluminum foil and place the garlic in the center. Drizzle a small amount of EVOO over the head and wrap the foil up around it. Place in the oven and roast until golden brown and tender, about 45 minutes.

While the garlic is roasting, cut up the veggies and place everything except the tomatoes on one or two large baking sheets, along with the thyme leaves.
Once the garlic has been roasting for about 15 minutes, drizzle the veggies with EVOO and season them with some salt and freshly ground black pepper. Roast them in the oven until tender and caramelized, about 30 minutes.
Once the veggies have been in the oven about 10 minutes, place the tomatoes onto another baking sheet, drizzle them with EVOO and hit them with some salt and freshly ground black pepper. Toss them into the oven with the other veggies and roast until they've burst and shriveled up slightly, 15-20 minutes.
Once the veggies have about 10 minutes left to go, drop the pasta into the boiling water and cook to al dente according to package directions. Before draining the pasta, ladle about 3/4 cup or so of the pasta cooking liquid into a large serving bowl. Drain the pasta and reserve.

Once the garlic is done roasting, allow it to cool enough to handle, then hold the head in your hand over the bowl with the pasta water and squeeze out all of the roasted cloves into the bowl. Add the tomatoes and mash everything together.

Add the roasted veggies, drained pasta, parsley and grated Parmigiano to the bowl and toss it all to combine.
Pass some additional Parmigiano-Reggiano at the table along with the bowl of pasta.

Recipe from Rachael Ray

Turkey Chili Joes

2008-02-15T20:00:00.003-05:00

Turkey Chili Joes

Increase the ground chipotle powder if you prefer more heat.

Cooking spray
1/2 pound ground turkey breast
1/2 pound ground turkey
1 cup chopped onion
2 cloves minced garlic
2 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon chipotle chile powder or to taste
1/2 cup ketchup (Heinz reduced sugar ketchup made with splenda)
2 (15-ounce) can red kidney beans, rinsed and drained
2 (14.5-ounce) can diced tomatoes with green pepper and onions, undrained
6 whole wheat hamburger buns
6 tablespoons shredded sharp cheddar cheese reduced fat

Heat a large skillet over medium-high heat. Spray pan with cooking spray. Add turkey to pan; cook until browned, stirring to crumble. Add onion and garlic to pan; cook 2 minutes, stirring frequently. Add cumin, chili powder, and chipotle chile powder, and cook 30 seconds. Stir in ketchup, beans, and tomatoes; cook 6 minutes or until slightly thickened. Spoon about 2/3 cup turkey mixture over 6 bottom bun halves, and top each with 1 tablespoon cheese. Top with the remaining bun halves.

Adapted from a cooking light recipe-by Chari

203.8

2008-02-07T12:53:00.000-05:00

Forgot to weigh in yesterday. Went to the gym did 30 minutes fast pace on the track , lower body weight machines, and 10 minutes on the bike....It was really hard, I got my heart rate up and I will be adding it to the routine. BBL with todays info.
I went to whole foods to replace all our personal care products with toxic free, let me tell ya...it was very spensive :) but so worth it, my new favorite item in Jason herbal body wash!

204.8

2008-02-05T13:36:00.001-05:00

Went to the gym and did 30 minutes on the track (fast pace), 20 minutes HIIT on the treadmill. Eating was good, all and all a good day!

205.0

2008-02-04T23:00:00.000-05:00

Went to the gym, did 30 minutes on the track (fast pace), 10 minutes HIIT on the elliptical, and weight machines upper body. Eats were the usual fair.
Good day!

Tuscan minestrone

2008-02-04T00:11:00.001-05:00

Tuscan minestrone

Ingredients:

1/2 head savoy cabbage, quartered
1 large red onion, chopped
1 celery rib chopped
4 garlic cloves, peeled and chopped
1 large carrot sliced
olive oil for sauteing the veggies
1/2 bunch of kale, stems removed, leaves sliced, about 3 cups tightly packed
1 large potato, (Yukon Gold) cut into 1/2 inch cubes
6 cups chicken stock
1 cup drained, chopped, canned tomato
1 fresh rosemary sprig
1 fresh thyme sprig
1 bunch of parsley
1 cup of dried cannellini or borlotti beans, soaked and cooked, about 3 cups cooked.
1 bunch of spinach, stems removed and sliced into strips if big, about 1 cup packed.
salt
small whole wheat croutons baked in an oven until crisp
grated Parmesan

Boil cabbage for about 5 minutes and then drain it well. Rinse with cold water.

In a large pot, cook the onion, carrots, garlic and celery in the olive oil over medium heat for 10 minutes. Add the cabbage, kale, potatoes, broth, herbs, and tomatoes. Bring soup to a gentle simmer and cook for 10 to 15 minutes until the potatoes are soft.

Add the pureed and whole beans to the simmering soup. Simmer soup about 5 minutes more.

Toss the spinach in at the end. Add salt and pepper to taste.

Top with croutons and cheese

205.2

2008-02-03T12:44:00.001-05:00

Went to the gym today, not a usual day for me. It was filled with children , they where on the track (ages 3-13) and it was really hard to one lap in without almost stepping on them. I managed to get in 30 minutes and then decided to get on the treadmill. The only one open , seemed to be broken. One finally got on an elliptical and did 20 minutes there. Menu is here. Good day, ate well and had a bonus exercise day!

205.6

2008-02-02T10:11:00.000-05:00

No workout today just situps.

My menu-

Tomorrow is monthy weigh in :)

Chicken Gumbo Recipe

2008-02-02T10:10:00.000-05:00

Chicken Gumbo Recipe

This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 30 minutes

Ingredients
2 tablespoons olive oil
1 pound boneless, skinless chicken thighs
flour for dredging {I would use whole wheat flour}
salt to taste
freshly ground black pepper
1/4 pound low-fat spicy chicken sausage, such as anduoille or chorizo, cut into small pieces
1 medium yellow onion, finely chopped
1 green pepper, finely chopped
4 ribs celery, finely chopped
16 whole okra, thinly sliced
2 15-ounce cans chopped low sodium tomatoes
2 cups low-sodium chicken broth
2 bay leaves
1/2 teaspoon dried thyme
Tabasco sauce to taste
filé gumbo powder
2 cups hot, steamed brown rice

Cooking Instructions
1. Heat the olive oil in a deep skillet over medium heat. Add the sausage and brown on all sides.

2. Season the chicken thighs with salt and pepper and dredge them in flour. Turn the heat to medium-high, add the chicken to the skillet and brown on both sides. Transfer the sausage and chicken to a platter once they are nicely browned.

3. Turn the heat down to medium and add the onion, celery, green pepper, okra and a pinch of salt. Cook, stirring occasionally until the vegetables soften, about 8 to 10 minutes.

4. Add the tomatoes, chicken broth, bay leaves, thyme, sausage and chicken and bring to a simmer. Turn the heat to low, cover and cook for 30 minutes.

5. Season to taste with Tabasco, salt and pepper.

6. Ladle the gumbo into serving bowls, sprinkle each serving with filé powder and add a spoonful of rice.

Nutrition Facts
Serving size: 1 bowl with 1/2 cup rice
Calories 462
Total Fat 14 g
Saturated Fat 3 g
Protein 37 g
Total Carbohydrate 48 g
Dietary Fiber 7 g
Sodium 660 mg
Percent Calories from Fat 27%
Percent Calories from Protein 31%
Percent Calories from Carbohydrate 41%

More health stuff

2008-02-01T20:02:00.000-05:00

Personal Care Products for Kids
Pamela Lundquist
Healthy Child Healthy World
Thursday, April 05, 2007

Kids of all ages have naturally wonderful skin and hair. Generally, keeping it clean is all that’s needed. Nevertheless, children use quite a few personal care products in addition to soap and shampoo, such as toothpaste, bubble bath, lotion, sunscreen and insect repellents. Parents may wonder what is in all these products and if they might affect children’s health.

Since many skin and hair care items contain a long list of ingredients with strange chemical names, it’s easy to understand the concern. A complex mix of fragrances, preservatives and colors are used in many hygiene and beauty products. In fact, a number of ingredients commonly used in products for children, such as parabens and quaternium 15, can cause skin and eye irritation or allergic reactions, such as hives, watery eyes, and breathing difficulties.1 Some chemicals, such as phthalates, and contaminants, like formaldehyde and 1,4-dioxane, have been linked to more serious health problems, including endocrine disruption and cancer.1

Despite these health concerns, the U.S. Food and Drug Administration (FDA), the government agency in charge of regulating personal care items, is limited in what it does to ensure safety of personal care products. FDA does not even require pre-market testing of personal care products. However, some ingredients are restricted from use in personal care products: nine are strictly prohibited by law, while industry trade associations recommend that manufacturers voluntarily avoid the use of nine additional chemicals. Any other raw ingredient — including hundreds of chemicals — can be used, without government testing or approval.

For the most part, FDA can only take action against products that contain prohibited ingredients, have been mislabeled, or are proven to be harmful to users.

There’s also the environmental impact to consider. Many chemicals used in personal care products are derived from petroleum and may pollute during production. Even synthetic chemicals derived from plants can emit volatile organic compounds (VOCs) during production, which can affect air quality. Some chemicals also pollute the environment when they’re washed down the drain or simply thrown away.

Special Concerns About Fragrance Ingredients
Among the most problematic ingredients are fragrances, which are added to a wide range of grooming products. Like other ingredients found in personal care products, fragrances can cause allergic reactions and may trigger asthma attacks, but much is unknown about the health effects of fragrance ingredients. Consider that only within the past few years was it discovered that phthalates, used to extend the life of a fragrance on the skin, could interfere with hormonal activity.

Some fragrance facts:

Fragrances are not only inhaled, they’re also absorbed into the skin.
Tens, if not hundreds, of different chemicals can make up one fragrance formula.
Most fragrance chemicals have not been tested for safety, particularly for children, who are more vulnerable to the effects of foreign substances than adults.
Though ingredients must be listed on personal care products, the law permits manufacturers to use the generic term "fragrance" rather than specific fragrance ingredient names.
"Food" fragrances like strawberry may confuse a child into thinking it’s okay to eat the product.

Washing Up from Head to Toe
Probably the first product you’ll use on your child is soap. Many pediatricians recommend washing newborns and young infants with only warm water. As they get older, choose glycerin and castile soaps, traditionally made with olive oil, as they are generally mild.

Antibacterial soaps are unnecessary in most cases and can cause resistance to antibiotics and other germ fighters. (See Antibacterials and Disinfectants: Are They Necessary?) Soap and water work perfectly well for loosening dirt and germs so that they can be rinsed away.

As your child grows, there’s no doubt he or she will want to take bubble baths. Choose products that are intended for babies or children, since these generally have milder ingredients than those for adults. Some bath products, even those made specifically for children, contain harsh detergents, like sodium lauryl sulfate. Bubble baths have been associated with higher rates of urinary tract infections, so save them for special occasions.

Young children struggle to avoid the dreaded shampoo at bath time. Even baby shampoos can contain ingredients that irritate eyes. Shampoo is made up of one or two surfactants (detergents that lather well) and water. Other ingredients include additives that create the proper pH level so hair stays smooth, detanglers, thickeners, preservatives, scents or foaming agents.

Surfactants like cocamidopropyl betaine or cocamidopropyl hydroxysultaine are among the mildest, causing the least eye or skin irritation. Harsher surfactants include sodium laureth sulfate, a chemical relative of sodium lauryl sulfate. In addition to being a strong detergent, the FDA lists it as an ingredient that may be contaminated with the probable carcinogen 1,4-dioxane. Another group of surfactants that have raised concern are alkylphenol ethoxylates (APEs). These detergents break down slowly in the wild and form compounds that are known to disrupt the endocrine systems of and cause reproductive effects in fish, birds, and mammals.

Brushing Up for a Perfect Smile
Regular brushing with toothpaste helps prevent cavities. But did you know that some toothpastes contain saccharin? Repeated tests on saccharin show that it causes cancer in laboratory animals.

Fluoride in toothpaste is a controversial ingredient. It is added to toothpaste because it’s been clinically shown to prevent tooth decay. However, if too much fluoride is ingested, it can cause fluorosis (white spots on permanent teeth), a condition which develops only when teeth are forming during childhood. Kids may be more likely to swallow artificially flavored toothpaste if it has an "edible" flavor like bubble gum or fruit flavor.

There are many unanswered questions about fluoride and its health effects. Fluoride Action Network and the American Dental Association are two reliable sources of information that have opposite views. After browsing both sites, you can make an informed decision for your own family.

Just for Baby
Baby wipes are often loaded with alcohol, fragrances or other ingredients that can irritate baby’s skin. Instead of these commercial products, you can use (and reuse) thin cotton washcloths to wipe baby’s bottom. Buy them by the dozen and you’ll always have one handy. A small spray bottle of gentle liquid baby soap or a wash of 1 teaspoon of baking soda to 1 cup of water helps clean the area.

Baby powders are often recommended to keep baby dry, since they absorb moisture. But talc can irritate the lungs and there is some suggestive evidence that it may cause cancer, especially with long-term usage in the genital area. Cornstarch is one alternative. You can dry baby’s bottom with a small cotton washcloth, as well.

To prevent or avoid diaper rash, keep the area dry and expose it to fresh air whenever possible. The baking soda wash mentioned above will keep yeast from growing, especially when your child is taking antibiotics. Aloe vera gel, available in tubes or bottles at natural foods stores, applied to the occasional rash is naturally soothing.

Using oils or creams can also help prevent a rash from developing. "They keep the skin protected by creating a barrier between the baby’s skin and everything else. This barrier keeps poop and pee off the skin, which naturally is irritating to the skin and harbors bacteria," says Dr. Harvey Karp, a pediatrician and HCHW board member, in Mothers & Others’ Guide to Natural Baby Care. Look for these oils, or products made with them: almond, apricot kernel, avocado and calendula.

The Great Outdoors
Covering up is the best protection from sun exposure and biting insects, such as mosquitoes and ticks, which can carry disease. Chances are, though, your child will protest wearing long pants in the heat of summer, especially at the beach, so sunscreens and insect repellents are the next best choice.

Unfortunately, there is no natural sunscreen, and botanical insect repellants (such as those containing citronella or herbs) are just not always as effective as their chemical counterparts, according to studies. The benefits provided by sunscreens and insect repellent typically outweigh the harm. What’s important is to use the products properly to minimize the risks.

In terms of sunscreen, the most effective "active ingredients" are zinc oxide, titanium dioxide, and/or parsol. Put your baby in protective clothing including a hat, though, because sunscreen is not recommended for use on infants younger than six months.

Try natural insect repellants as a first recourse to battle bugs. If they seem ineffective in the given circumstance, apply DEET-free insect repellant (not on children under 6 months). Try applying it only on clothing to reduce direct skin absorption. NEVER spray it on a child’s face.

Stay away from combination sunscreen/insect repellants. Sunscreen is most effective when applied every two hours, but applying insect repellant this often could lead to overexposure.

Label Language
Many of the terms used on the labels of personal care products are not regulated. By that we mean that there are no government-recognized definitions for terms like natural, hypoallergenic, no synthetic chemicals, and other similar claims on personal care products. Different manufacturers may have different ideas about what these terms mean.

Sometimes, natural ingredients may be processed so much that they do not resemble what is found in nature. It’s also important to note that natural ingredients are not always necessarily safer ingredients. For example, some essential oils contain natural terpines that can cause headaches. Some herbal ingredients are allergens, respiratory irritants, or they may cause rashes or more serious health effects! One such natural ingredient is citrus oil. The active compound is d-limonene, which can cause breathing difficulty in asthmatics.

The Certified Organic label has been extended to cover personal care products in addition to food by the U.S. Department of Agriculture (USDA). Certification, as regulated by the USDA, is supposed to mean that at least 70 to 100 percent of the ingredients are organic. The Organic Consumers Association has discovered that some companies are using the certified organic claim by using an ingredient called organic hydrosol, which is basically water "flavored" with an organic substance. Since these products are mostly water, only a small amount of organic ingredients may be present. In fact, many organic grooming products also contain the same preservatives, colors and fragrances found in their non-organic counterparts!

Indulge in Pampering
Like the rest of us, kids enjoy a little pampering now and then. It’s perfectly fine to have a hot bubble bath once in a while. Basically, the idea is to look for products with the mildest ingredients, fewest chemicals and fragrance-free formulas.

Other Resources
source

My pursuit to get and stay healthy

2008-02-01T19:32:00.000-05:00

Ok this info is for me to save and if anyone out there would like to comment that's fine, please don't be anonymous.

Q. What is talc?

A. Talc is a mineral, produced by the mining of talc rocks and then processed by crushing, drying and milling. Processing eliminates a number of trace minerals from the talc, but does not separate minute fibers which are very similar to asbestos.

Q. What kinds of consumer products contain talc?

A. Talc is found in a wide variety of consumer products ranging from home and garden pesticides to antacids. However, the products most widely used and that pose the most serious health risks are body powders Talc is the main ingredient in baby powder, medicated powders, perfumed powders and designer perfumed body powders. Because talc is resistant to moisture, it is also used by the pharmaceutical industry to manufacture medications and is a listed ingredient of some antacids. Talc is the principal ingredient home and garden pesticides and flea and tick powders. Talc is used in smaller quantities in deodorants, chalk, crayons, textiles, soap, insulating materials, paints, asphalt filler, paper, and in food processing.

Q. Why is talc harmful?

A. Talc is closely related to the potent carcinogen asbestos. Talc particles have been shown to cause tumors in the ovaries and lungs of cancer victims. For the last 30 years, scientists have closely scrutinized talc particles and found dangerous similarities to asbestos. Responding to this evidence in 1973, the FDA drafted a resolution that would limit the amount of asbestos-like fibers in cosmetic grade talc. However, no ruling has ever been made and today, cosmetic grade talc remains non-regulated by the federal government. This inaction ignores a 1993 National Toxicology Program report which found that cosmetic grade talc, without any asbestos-like fibers, caused tumors in animal subjects.1 Clearly with or without asbestos-like fibers, cosmetic grade talcum powder is a carcinogen.

Q. What kind of exposure is dangerous?

A. Talc is toxic. Talc particles cause tumors in human ovaries and lungs. Numerous studies have shown a strong link between frequent use of talc in the female genital area and ovarian cancer. Talc particles are able to move through the reproductive system and become imbedded in the lining of the ovary. Researchers have found talc particles in ovarian tumors and have found that women with ovarian cancer have used talcum powder in their genital area more frequently than healthy women.2

Talc poses a health risk when exposed to the lungs. Talc miners have shown higher rates of lung cancer and other respiratory illnesses from exposure to industrial grade talc, which contains dangerous silica and asbestos. The common household hazard posed by talc is inhalation of baby powder by infants. Since the early 1980s, records show that several thousand infants each year have died or become seriously ill following accidental inhalation of baby powder.3

Q. What about infants?

A. Talc is used on babies because it absorbs unpleasant moisture. Clearly, dusting with talcum powder endangers an infant's lungs at the prospect of inhalation. Exposing children to this carcinogen is unnecessary and dangerous.

ACTIONS YOU CAN TAKE:

1. Do not buy or use products containing talc. It is especially important that women not apply talc to underwear or sanitary pads.

2. Contact your pediatrician and/or local hospital and find out if they have a policy regarding talc use and infants.

3. Write to the FDA and express your concern that a proven carcinogen has remained unregulated while millions of people are unknowingly exposed.

References:

1.National Toxicology Program. "Toxicology and carcinogenesis studies of talc (GAS No 14807-96-6) in F344/N rats and B6C3F, mice (Inhalation studies)." Technical Report Series No. 421. September 1993.

2. Harlow BL, Cramer DW, Bell DA, Welch WR. "Perineal exposure to talc and ovarian cancer risk." Obstetrics & Gynecology, 80: 19-26, 1992.

3. Hollinger MA. "Pulmonary toxicity of inhaled and intravenous talc." Toxicology Letters, 52:121-127, 1990.

More…

The link for this

Part two-

Parabens and breast cancer, I have been telling everyone I love to stop buying antiperspirant, because it contains aluminium.

Link to Parabens

Just found out today this crap is in my beloved Tresemme. shoot!

206.6

2008-02-01T13:31:00.001-05:00

Link

Celebrate the kick-off to American Heart Month and National Wear Red Day on Friday, February 1, 2008, by wearing red in support of women’s heart health.

I wore red to the gym, sadly I was the only one.

Did 30 minutes fast pace on the track, 20 minutes incline on the treadmill, and leg machine and 1 back machine.

Todays eats

207.4

2008-01-31T13:15:00.001-05:00

Today's Eats here.

Did 30 minutes om the track fast pace, 20 minutes HIIT on the elliptical. and weight machines (arms). about 400 calories burnt.

Great day!

207.8

2008-01-30T11:59:00.000-05:00

Did 60 minutes on the track , fast pace (shins are better today). Last lap before cool down was a run. Here is the menu.
I did well today!

209.8

2008-01-29T22:44:00.000-05:00

Did 25 minutes on the track fast pace (my shins hurt).
30 minutes- HIIT on the elliptical. 400 calories burnt.
Menu is here.
I did well!