April 26, 2012
Bake up a batch of this granola on a Sunday afternoon and enjoy it all week on top of some Greek yogurt, in a bowl with milk, or in a baggie for a healthy snack on the go.
Makes four 1/4 c. servings
- 1 c. old fashioned oats
- 2 tbsp. chia seeds
- 1/2 tsp. cinnamon
- 1/4 tsp. nutmeg
- 2 tbsp. honey
- 1 tbsp. canola oil
Preheat oven to 300 degrees and spray a cookie sheet with cooking spray. Combine oats through nutmeg in a small bowl and stir. Slowing stir honey and canola oil into oat mixture until oats are adequately coated. Spread granola onto prepared cookie sheet and bake for approximately 15 minutes, stirring halfway through. Let cool until oats become crunchy and enjoy
April 9, 2012
- 1 (17.6 ounce) container Greek yogurt
- 2 Tablespoons minced fresh parsley leaves (or 2 teaspoons dried parsley flakes)
- 1 Tablespoon dry minced onion flakes
- 1 teaspoon garlic salt
- 1 teaspoon dried dill weed
- ½ teaspoon paprika
In a bowl combine the yogurt and all the ingredients and mix until smooth. Refrigerate for an hour prior to serving. Serve with vegetable sticks.
April 5, 2012
Prep time 45 minutes
Favorite dish, but healthier!
- 2 Zucchini (thin sliced with peeler )
- 16 oz Ground Turkey (very lean)
- 2 c Low-Carb Spaghetti Sauce (or make your own with tomatoes and blender)
- 2 c Spinach (fresh)
- 12 oz Cottage Cheese (1%)
- 1 Eggs
- 4 oz Mozzarella (low fat)
With a potato peeler, slice zucchini into thin ribbons for "noodles." Brown ground turkey and add sauce. Combine spinach, cottage cheese, and egg in bowl. Layer with turkey and sauce, cottage cheese mixture, and zucchini "noodles" repeat layers.
April 5, 2012
- 4 (4-oz.) chicken breasts, boneless and skinless
- 1/2 tsp. dried Italian spices, divided
- 1/2 tsp. freshly ground black pepper, divided
- Salt to taste, optional
- 4 tsp. extra virgin olive oil, divided
- 1 garlic clove, minced
- 1/2 cup frozen spinach (thaw, then wrap in a kitchen cloth and squeeze out all extra water and set aside)
- 3 Tbsp. sun-dried tomatoes (the ones packed in olive oil) drained and chopped or cherry tomatoes is a good substitute
- 2 Tbsp. herbed goat cheese ( use other cheese on plan or optional)
- 2 Tbsp. reduced-fat cream cheese
- 16 toothpicks (or however many are needed)
Preheat oven to 400 degrees.
Slice into chicken breasts at thickest part to create a pocket, being careful not to cut all the way through.
Season chicken with 1/4 teaspoon of the Italian spices, 1/4 teaspoon pepper and salt, if using. Cover with clear wrap and set aside.
In large skillet heat 2 teaspoons olive oil over medium heat. Add garlic. Cook for about 1 minute or until it becomes light golden brown, being careful not to burn. Add spinach and stir with oil and garlic. Then add tomatoes along with remaining spices and pepper. Stir well and cook for about 3 minutes. Remove from heat. Add cheeses and fold well to create stuffing for chicken breasts.
Divide stuffing evenly among chicken breasts, using toothpicks to secure the opening with about 4 per breast to ensure stuffing remains inside. Work with each breast until all are stuffed and closed with toothpicks.
In heavy bottomed, oven proof pan, heat remaining olive oil over medium-high heat for 1 to 2 minutes, making sure pan is really hot but not smoking. Lower heat to medium and add one breast at a time, making sure there is enough room in pan to thoroughly brown breasts. Cook on first side for about 4 minutes and then turn over for another 4 minutes. Do not flip chicken more than once or meat will dry out and filling might fall out. Brown chicken in batches if necessary.
Once chicken is browned, turn off heat. Place pan in oven. Bake for about 15 minutes or until thermometer in the thickest part reads 170 degrees.
Take chicken out and let rest for about 5 minutes covered with tented foil before serving.
Make sure to remove toothpicks. Spoon any juices left in bottom of baking dish over top of chicken.
Makes 4 servings.
Per serving: 220 calories, 9 g total fat (3 g saturated fat), 3 g carbohydrate,
29 g protein, 1 g dietary fiber, 190 mg sodium.
March 13, 2012
Category: Vegetarian, Vegan
- 2 ripe avocados
- 1/2 red onion, minced (about 1/2 cup)
- 1-2 serrano chiles, stems and seeds removed, minced
- 2 tablespoons cilantro leaves, finely chopped
- 1 tablespoon of fresh lime or lemon juice
- 1/2 teaspoon coarse salt
- A dash of freshly grated black pepper
- 1/2 ripe tomato, seeds and pulp removed, chopped
Garnish with red radishes or jicama. Serve with baked whole grain pita or baked tortilla chips
1 Cut avocados in half. Remove seed. Scoop out avocado from the peel, put in a mixing bowl.
2 Using a fork mash the avocado. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness. Be careful handling the peppers; wash your hands thoroughly after handling and do not touch your eyes or the area near your eyes with your hands for several hours.
Keep the tomatoes separate until ready to serve.
3 Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching it. Refrigerate until ready.
4 Just before serving add the chopped tomato to the guacamole and mix.
March 7, 2012
Category: Vegetarian, Wraps
Egg and Roasted Red Pepper Wrap
- 1 large red bell pepper, halved and seeded
- Salt to taste
- 1/4 tsp. each dried basil, oregano and thyme
- 1 large egg
- 1 large egg white
- Olive oil cooking spray
- 2 tsp. grated Parmesan cheese
- 2 Tbsp. chopped flat-leaf parsley
- 2 Tbsp. reduced-fat ricotta cheese
- 1/8 tsp. harissa, or to taste
- 1 low-fat whole-wheat wrapper
Preheat oven to 425 degrees F.
Place pepper, cut side down, on foil-covered baking sheet. Bake until skin is puffed and blistered, 20-30 minutes. Transfer pepper to bowl, cover with plate, and let steam for 20 minutes. Pull off skin from pepper, using your fingers or small knife.
Place pepper on plate. Sprinkle with salt and dried herbs, cover with plastic wrap, and refrigerate overnight, or up to 24 hours.
In bowl, whisk egg and egg white together until well blended. Coat 8-inch skillet with cooking spray, and set over medium-high heat. Add egg, tilting to coat bottom of pan, and cook until egg is set, 1-2 minutes. Sprinkle on cheese and parsley, and cook until surface of omelet looks dull, 2-3 minutes. Slide flat omelet onto plate and set aside.
In small bowl, combine ricotta and harissa. Blot roasted pepper dry using paper towel, and cut pepper into very thin strips.
To assemble wrap, spread ricotta mixture over wrapper, leaving 1/2-inch uncovered around edges. Slide omelet onto wrapper, positioning it near one end. With narrow end of wrapper toward you, arrange 8-10 pepper strips horizontally on top of egg, and starting at end near you, tightly roll up wrapper. Cut rolled wrap diagonally into 3 pieces and serve immediately.
Makes 1 serving.
Per serving: 330 calories, 11 g total fat (3 g saturated fat), 34 g carbohydrate,
20 g protein, 6 g dietary fiber, 420 mg sodium.
March 7, 2012
Add a Little Spice
Spicy-sweet cumin meets heart-healthy salmon in an entrée full of flavor and cancer prevention. Fish, like salmon, offer our best dietary source of omega-3 fat, the type of fat identified as protective against heart disease, dementia, inflammation and potentially cancer. Add paprika, coriander and cilantro for a simple spiced meal without much salt. Plus the low-calorie fish is served here in fillet form so portion control is a lot easier.
- 1 1/2 Tbsp. cumin
- 1 tsp. paprika
- 1 tsp. coriander
- 1/4 tsp. salt
- 1/4 tsp. freshly ground black pepper
- 1 lb. wild salmon fillet, skin removed, cut into 8 strips
- 1 Tbsp. canola oil
- 1/4 cup chopped cilantro
- Lemon wedges, for garnish
In medium mixing bowl combine cumin, paprika, coriander, salt and pepper.
Coat salmon strips completely with cumin mix.
Heat large skillet brushed with canola oil over medium-high heat for 30 seconds. Gently place fish strips in hot skillet. Sear strips until crusty and salmon is cooked through 6-10 minutes.
Top with a sprinkle of cilantro, garnish with lemon wedges and serve.
Makes 4 servings.
Per serving: 170 calories, 10 g total fat (1 g saturated fat), 0 g carbohydrate,
20 g protein, 0 g dietary fiber, 190 mg sodium.
March 2, 2012
- Cooking spray
- 3/4 teaspoon salt, divided
- 1/4 teaspoon chipotle chile powder
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1 1/4 cups coarsely chopped seeded peeled cucumber (about 1 large)
- 1 cup grape tomatoes, halved
- 1/2 cup prechopped red onion
- 1/2 cup chopped peeled avocado
- 2 tablespoons chopped fresh cilantro
- 2 tablespoons fresh lime juice
- 1 jalapeño pepper, seeded and finely chopped
- 1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle 1/2 teaspoon salt and 1/4 teaspoon chipotle chile powder evenly over chicken; add chicken to pan. Cook for 6 minutes on each side or until done, and remove from heat.
- 2. Combine remaining 1/4 teaspoon salt, cucumber, tomatoes, onion, and remaining ingredients in a medium bowl, tossing well. Serve with chicken.