Becoming The You

Hungry Girl's Turkey-rific Taco Bean Dip

2012-01-23T18:37:00.001-06:00

Usually, dips are a waste of fat and calories and creamy goodness. I was pleasantly surprised when I found this dip recipe from Hungry Girl. It's a bean dip with ground turkey in it. With the ground turkey, this already fiber-full dip gets more lean protein added.

Turkey-rific Taco Bean Dip

PER SERVING (1/12th of recipe, about 1/2 cup): 131 calories, 2.5g fat, 453mg sodium, 16g carbs, 4g fiber, 2.5g sugars, 11g protein -- PointsPlus® value 3*

Get ready for some SERIOUS dunking -- this bean dip means business, people!

Ingredients:
10 oz. raw lean ground turkey
1 1/2 tsp. taco seasoning
2 cups diced plum tomatoes (about 4 tomatoes)
1 cup diced onion (about 1/2 large onion)
Two 16-oz. cans fat-free refried beans
Two 4-oz. cans diced green chiles
1/2 cup shredded reduced-fat Mexican-blend cheese
Serving suggestions: low-fat baked tortilla chips, sliced bell peppers

Directions:
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add turkey and sprinkle with taco seasoning. Cook and finely crumble until turkey is fully cooked, about 6 minutes. Drain any excess liquid and transfer turkey to the crock pot.

Evenly top turkey with tomatoes, onion, beans, and chiles.

Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours.

Turn off crock pot and remove lid. Add cheese and stir well.

Serve with your guilt-free dippers of choice and enjoy!

MAKES 12 SERVINGS

Hot Fudge Ice Cream Sandwiches from Lynn's Kitchen Adventures

2012-01-21T14:14:00.000-06:00

Here is a very simple and delicious dessert from Lynn's Kitchen Adventures. Make your own hot fudge ice cream sandwiches...to make this recipe healthier, make your cookies from scratch or buy the 100 calorie ready to bake cookies from Nestle or Pillsbury. You can also use frozen yogurt or sugar free ice cream for the filling. Here is the recipe! Enjoy!

Success Isn't Always Being Rich

2012-01-19T17:30:00.003-06:00

Today, we all think that if we just had more money, we'd be happier and all of our problems would go away. While more money would cover the bills, rent, mortgage, and shopping trips, money cannot change the essence of our relationships and the hard work that it takes to make our dreams into a reality. Money can definitely take stress out of many areas in our lives and make things easier, but it does not mean success and it does not mean happiness.

I think that instead of only striving for success in business, we should strive for success in having a full, happy, and unique life. Money cannot buy either of those successes, but many people tend to forget the latter one. When asked where people want to see themselves in 10 years, they usually say married and successful in business. A lot of people forget about being happy with their life; they don't realize that being successful in their business might mean risking a lot of things that make you happy. People also forget that following their passions could make them successful but may not make them a lot of money.

I'm not saying don't try to be successful in business, I'm saying find the balance where you can be happy and do all of the things that you want to do. We have become a society obsessed with money and being rich, forgetting that the riches in life often are worth far more than the fortune we set out to earn at work. Try to find your passions in life; if you can't make them a career, be sure to keep them close to you in every way you can. Don't lose sight of yourself in trying to find a career; money isn't everything. As long as you work hard and put passion in to everything you do, you will be successful.

HG's Happy Birthday Cake Shake

2012-01-17T17:55:00.000-06:00

Milkshakes are way too thick and way too sugary for me, so it's pretty easy for me to stay away from them when dessert comes around. When I saw that Hungry Girl had redone the shake, I got excited to try it. It looks delicious and like something that I would really love to try. Check out this recipe for a sweet shake that won't overload you with sugar and calories.

HG's Happy Birthday Cake Shake

Serving Size: 1 shake (entire recipe)
Calories: 215
Fat: 5.5g
Sodium: 395mg
Carbs: 36g
Fiber: 1g
Sugars: 20g
Protein: 4.5g

PointsPlus® value 6*

We're warning you now -- exposure to our Happy Birthday Cake Shake recipe may induce squeals of joy, a need to blend something, and the insatiable desire for a cake-inspired milkshake. Go for it!

Ingredients:
3 tbsp. Cool Whip Free, thawed
1/4 tsp. hot cocoa mix from a 25-calorie packet (like Swiss Miss Diet or Nestlé Fat Free)
1 tbsp. sugar-free French vanilla powdered creamer (like the kind by Coffee-mate)
1/2 cup light vanilla soymilk
1 tbsp. Jell-O Sugar Free Fat Free Vanilla Instant pudding mix
1/4 cup fat-free vanilla ice cream
1 1/2 cups crushed ice or 8 - 12 ice cubes
1 tbsp. rainbow sprinkles, or more for optional topping

Directions:
To make the chocolatey topping, in a small bowl, combine Cool Whip with cocoa mix. Stir until completely mixed. Cover and refrigerate.

In a tall glass, combine powdered creamer with 2 tbsp. hot water and stir to dissolve. Add soymilk and pudding mix. Stir until mostly dissolved. Transfer contents of the glass to a blender.

Add ice cream and ice to the blender. Blend at high speed until thoroughly mixed. If needed, remove blender from the base, stir mixture, and blend again.

Pour into the tall glass. Gently stir in the sprinkles.

If you want to get fancy with your chocolatey topping, spoon it into one of the bottom corners of a plastic bag; snip off the tip of that corner to create a small hole, and pipe the topping through the hole into a swirl over your shake. Or keep things simple and just spoon on the topping! If you like, top with a few extra sprinkles. Enjoy!

MAKES 1 SERVING

Dedication takes a lifetime, but dreams only last for a night.

2012-01-15T19:40:00.000-06:00

This quote is from All Time Low's song, Stay Awake. We all have dreams about what we're going to do and who we're going to be as we grow up. We have this wonderful picture in our head that includes our dream career, love life, success, family, but just dreaming and thinking about these things are not enough. In order to get the life we want and become who we want to be, we have to dedicate ourselves to working hard to get there. We cannot expect things just to happen out of thin air...that one day I'll just wake up and be skinny, or I'll wake up with a boyfriend. No, that's not going to happen. I have to work out and eat healthily to lose weight. I have to put myself out there, date some douche bags, and find the man of my dreams. If we really want these fabulous lives that we deserve, we have to put our heart and soul and all into everything we do. One day, we'll get those things that we want, but we will never get them if we don't dedicate ourselves to making those dreams become a reality.

Chocolate Angel Food Cake

2012-01-13T22:20:00.002-06:00

I absolutely love angel food cake. It's low in calories and tastes amazing with sorbet or fresh fruit. Check out this recipe for chocolate Angel Food Cake at Lynn's Kitchen Adventures.

What defines you is your priorities in life

2012-01-11T13:14:00.001-06:00

Patti Stanger~Millionaire Matchmaker

Though Patti uses this in reference to finding love, the quote is really all about life and being ourselves. We always want people to think the best of us, but how can they do that if all we care about and concentrate on are the material and superficial aspects of life? There are other ways to show our desire and love for life than just money, success, and being on top. Though our passions may lend to these eventually, our passions should be our priorities, not being rich and being on top. As Patti also says, leading with your "business foot" gets you no where. People don't want to hear your brag about how well your business is doing or how much money you're making. That makes you look boring, self centered, and one dimensional. Talk about things that interest you, focus on your passions and make happiness a priority in life. Success will follow and you may find yourself in a better place all together.

HG' Bake-tastic Butternut Squash Fries

2012-01-09T20:02:00.000-06:00

Butternut squash is a great substitute for potatoes in french fries...the squash can be difficult to prep, so after the recipe, check out other ideas for delicious french fry substitutes. All of these fabulous recipes are from Hungry Girl.

Bake-tastic Butternut Squash Fries

PER SERVING (entire recipe): 204
calories, <1g fat, 258mg sodium, 53g carbs,
9g fiber, 10g sugars, 4g protein --
PointsPlus™ value 0*

Prep: 25 minutes
Cook: 40 minutes

Ingredients:
1 butternut squash (large enough to yield 1 lb. once peeled & sliced)
1/8 tsp. coarse salt, or more to taste
Optional dip: ketchup

Directions:
Preheat oven to 425 degrees.
Peel squash with a vegetable peeler. Slice the ends off the squash, and then cut it in
half width-wise. Cut the round bottom piece in half lengthwise and scoop out the seeds.
Using a crinkle cutter or a knife, carefully cut squash into spears/French-fry shapes.
Thoroughly blot moisture away with paper towels, and sprinkle evenly with salt.
Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with
nonstick spray, and then place spears flat on it.
Bake in the oven for 20 minutes, and then carefully flip spears. Continue to bake until
tender on the inside and crispy on the outside, about 20 minutes longer.
If you like, sprinkle with additional salt and serve with ketchup for dipping. Enjoy!
MAKES 1 SERVING

Click here for Hungry Girl's french fry trials and try using one of these ingredients instead!

10 Easy Ways to Burn an Extra 100 Calories

2012-01-07T00:09:00.000-06:00

Stand up. Stand up for 10 minutes for every hour during your eight hour work day and you'll burn off an extra 100 calories
Give a massage. Give your partner a 20 minute massage and burn off 100 calories.
Take your coffee break on foot. Walk to the nearest Starbucks and be sure to keep your coffee 'skinny' to avoid drinking those calories back.
Get on Facebook. Updating your Facebook status or surfing burns calories also. Clicking equals calories burned!
Give yourself a blowout. Instead of going to the salon, blow-drying and straightening your own hair will zap another 100 calories.
Try a new recipe. Baking can burn up to 100 calories before eating the meal.
Pace while you talk on the phone. Next time you talk on the phone, burn calories by walking back and forth.
Clean your closet. Clean, sort things you don't need anymore, and reorganize for 35 minutes and burn 100 calories.
Play tag. Play a 20 minute game of tag with your kids (or siblings or cousins for those of us without kids) and burn more calories.
Go shopping. Spend time walking around and trying on clothes and burn 100 calories. (maybe even more!)

Summarized article by Jessica Smith from Red Book.
http://www.redbookmag.com/health-wellness/advice/burn-extra-calories-easy#fbIndex1

More on Simple and Complex Carbs

2012-01-05T19:12:00.000-06:00

Again, How To Think gives us some helpful information about how to differentiate between simple and complex carbohydrates.

Read the labels. If the label lists sugar, sucrose, fructose, corn syrup, white or “wheat” flour, they contain simple carbohydrates. If these ingredients are at the top of the list, they may contain mostly simple carbohydrates, and little else. They should be avoided.

Look for foods that have not been highly processed or refined. Choose a piece of fruit instead of fruit juice, which is very high in naturally occurring simple sugars. Choose whole grain breads instead of white bread. Choose whole grain oatmeal instead of packaged cold cereals.

The closer you get to nature, the closer you get to health.

Simple carbohydrates, like sugar and corn syrup, are created in a factory – while complex carbohydrates in vegetables and whole grains are designed by nature, and help you maintain your health.

“Beauty isn’t judged by the size of your jeans"

2012-01-03T17:42:00.000-06:00

Jack Barakat~All Time Low

A new year has just started...be honest, how many of us made "losing weight" or "get skinny" one of our resolutions? How many of us say that we are going to do these things and have our hearts set on these things all the time? Now has it ever occurred to anyone else that framing our health and our bodies this way says so much about what culture and society has done to us?

How about this year, instead of resolving to get skinny or get hott, let's resolve to get healthy and be happy. If you think about it, they're really the same goals, framed in a more positive light. I'm a curvy girl and I always say that I want to be skinny, but since I'm curvy, skinny and thin are not realities for me.

I believe that true beauty comes from within. A happy person radiates beauty from the inside, and that inner beauty is the only beauty that we can hold on to throughout our lives. Let's spend this year making ourselves truly beautiful: do what makes us happy, focus on our lives-whether it be school, a career, our family, and really put your all into where you want to be.

Happiness makes us feel so much better about ourselves. A person may be beautiful on the outside, but without happiness, self satisfaction, and confidence, that beauty fades fast.

This year, let's be the best that we can be and build ourselves up to be beautiful from the inside out.

HG's Sweet and Sour Chicken 1 2 3

2012-01-01T23:13:00.000-06:00

I haven't met many people who would say no to Sweet and Sour Chicken from a Chinese restaurant. I have tried to stop myself because that dish is full of sugar and calories. Here is Hungry Girl's version of this delicious Chinese food staple that won't weigh you down.

HG's Sweet & Sour Chicken 1-2-3

Serving Size: 1/3rd of recipe, about 2 cups
Calories: 295
Fat: 2g
Sodium: 730mg
Carbs: 37g
Fiber: 5.25g
Sugars: 27g
Protein: 30g

PointsPlus® value 7*

Ingredients:
12 oz. raw boneless skinless lean chicken breast, cut into bite-sized pieces
1/8 tsp. salt
1/8 tsp. black pepper
1 1/2 cups broccoli florets
1 cup chopped red bell pepper
1 cup chopped celery
16 oz. canned pineapple chunks packed in juice (not drained)
1 tbsp. cornstarch
3 tbsp. seasoned rice vinegar
1 tbsp. ketchup
1 tbsp. reduced-sodium/lite soy sauce
1/2 tsp. chopped garlic
1/4 tsp. crushed red pepper
1/8 tsp. ground ginger
2 cups bean sprouts

Directions:
Bring a large skillet or wok sprayed with nonstick spray to medium-high heat on the stove. Season chicken with salt and black pepper and place in the skillet/wok.

Stirring occasionally, cook until chicken is no longer pink on the outside, about 3 minutes. Add broccoli florets, bell pepper, celery, and 2 tbsp. of water to the skillet/wok. Cover and cook until veggies are tender, about 8 minutes.

Meanwhile, to make the sauce, drain the juice from the canned pineapple into a small nonstick pot. Add cornstarch and stir to dissolve. Add vinegar, ketchup, soy sauce, garlic, crushed red pepper, and ginger. Mix thoroughly. Bring to medium-high heat on the stove. Stirring frequently, cook until thickened, about 3 minutes.

To the skillet/wok, add pineapple chunks, bean sprouts, and sauce. Mix well. Continue to cook and stir until sprouts have softened and chicken is fully cooked, about 4 minutes.

Serve and enjoy!

MAKES 3 SERVINGS

Well what is a family anyway? They're just a group of people who make you feel less alone and really loved

2011-12-31T17:39:00.001-06:00

This quote is from the series finale of Mary Tyler Moore. This quote holds so much in it, that I know that the first time I heard it, I did not understand it. In my journey in life, I have encountered so many people telling me, that I can't, or that I'm not good enough. Some of these people were those who I considered good friends. Now that I'm on my own, living away from my family, I have become closer to my family as well as those friends who I know are on my side and will support me being me. I am really seeing now how friends can be family and how some family can become close friends. We need to surround ourselves with people who will love us and support us. That to me is the definition of a family and that is what I strive to look for in my friends. We deserve people who help us become the best that we can and we owe it to them to do the same.

Pasta with Tomatos and Feta Cheese-Lynn's Kitchen Adventures

2011-12-29T15:06:00.000-06:00

Here is a recipe for Pasta with Tomatos and Feta Cheese. This recipe would be delicious served hot or cold and makes a great side dish and main dish depending on your meal. Another fabulous recipe from Lynn's Kitchen Adventures, here, for you to check out.

I let my haters be my motivators

2011-12-27T17:39:00.001-06:00

I heard this quote in the trailer for "The Sitter"...I wish I had heard this sooner in life, but funny enough, I heard it a perfect time. I won't go in to what's been going on, but I know that this quote will be huge for me at work in the next few weeks, maybe months. Really though, it's always useful. There will always be people who dislike you for reasons that you may not be able to understand. It's hard not to dwell on this because it's in our nature to want to be liked, no matter how much we say that we don't care what others think about us. We need to use this to motivate ourselves; work harder on whatever it is that you are trying to do. This way, even though we may be upset about the negativity, we have created more positivity for ourselves by working hard and getting closer to success. We need to do things that make us happy and we need to do things for ourselves. Sometimes, this includes using someone else's negativity to make our positivity.

Tostadas from Lynn's Kitchen Adventures

2011-12-25T16:37:00.000-06:00

Here is another super easy and delicious recipe from Lynn's Kitchen Adventures...Instead of taco night, how about making tostadas for the family? Check out Lynn's tostada recipe here and enjoy!

Slow Cooker Sloppy Joes-Lynn's Kitchen Adventures

2011-12-23T22:01:00.002-06:00

Here's another great recipe from Lynn's Kitchen Adventures....Sometimes it's a lot easier to throw a meal in a crock pot and slow cook it over night or all day. It'll be ready by the time you get home from work, and it makes enough for your whole family, or if you're single like me, enough food for the week! Check out her recipe for Slow Cooker Sloppy Joes.

Jump for Choy! Fish Pack

2011-12-20T20:50:00.003-06:00

Have you ever tried making a foil pack meal? It's a really neat way to cook your whole meal at once while getting a lot of flavor without adding calories. Here is Hungry Girl's fish pack recipe!

Jump for Choy! Fish Pack

PER SERVING (1/2 of recipe): 232 calories, 2g fat, 908mg sodium, 19g carbs, 3g fiber, 13g sugars, 35g protein -- PointsPlus® value 6*

Words cannot express how amazing this citrus-teriyaki, Asian-style meal is. Try it and see...

Ingredients:
16 oz. (about 4 heads) baby bok choy, ends removed, separated into leaves
1 medium zucchini, cut into 1/2-inch chunks
12 oz. raw cod (two 6-oz. fillets or four 3-oz. fillets)
1/8 tsp. salt, or more to taste
1/8 tsp. black pepper, or more to taste
2 tbsp. thick teriyaki marinade or sauce
2 tbsp. low-sugar or sugar-free orange marmalade

Directions:
Preheat oven to 375 degrees. Lay an extra-large piece of heavy-duty foil on an extra-large baking sheet, and spray with nonstick spray.

Lay bok choy leaves in the center of the foil, and evenly top with zucchini. Lay cod fillets in a single layer over the veggies and sprinkle with salt and pepper. Set aside.

In a small bowl, combine teriyaki marinade or sauce with orange marmalade. Mix thoroughly. Evenly spoon mixture over the cod and veggies.

Place another extra-large piece of foil evenly over the baking sheet. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.

Bake in the oven for 20 minutes, or until cod is fully cooked and veggies are tender.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.)

Serve cod and veggies with extra sauce from the foil pack. If you like, season to taste with additional salt and pepper. Eat up!

MAKES 2 SERVINGS

Taco Salad with Creamy Green Dressing

2011-12-11T22:37:00.001-06:00

Lynn's Kitchen Adventures posted a great twist for your family's taco night...check out her recipe for Taco Salad with Creamy Green Dressing here

Live for yourself, Love those around you but realize they’ve got their own agendas

2011-12-06T17:38:00.000-06:00

~Alex Gaskarth [All Time Low]

If there is one thing that we all need to remember in life, it's this. We need to live for ourselves and please ourselves. Yes, it feels great to know that we made someone else proud of us, but we deserve to feel pride in ourselves too. Do things that make you happy and find your own path to success. Your sense of success, happiness, and pride is probably different than your parents', best friend's, or sibling's idea of those ideas. There's no shame in that! The only shame is doing things and working towards things that aren't really what you are passionate about and what you want to do. Those who care about you and love you the most will be proud of you no matter what you do as long as you are happy and proud of yourself.

Cauliflower & Red Lentil Curry

2011-12-03T17:40:00.003-06:00

I absolutely love curries...the vegetarian options are a great way to add in more fiber to a more protein packed meal; it also gives the dish a new sense of spice and savoriness. Check out this recipe for Cauliflower and Red Lentil Curry from Eating Well.

Cauliflower & Red Lentil Curry

Red lentils turn yellow when cooked. Serve over rice.

4 servings

Active Time: 25 minutes

Total Time: 1 hour 20 minutes

INGREDIENTS
1/2 cup red lentils, rinsed
1 small onion, chopped
2 teaspoons curry powder, preferably Madras
1/2 teaspoon salt
1/4 teaspoon turmeric
2 cups water
4 plum tomatoes, seeded and chopped, or one 14-oz. can tomatoes, drained and chopped
4 cups cauliflower florets
1 jalapeno pepper, halved, seeded and thinly sliced
1 tablespoon canola oil
1 tablespoon cumin seeds
3 cloves garlic, minced
2 teaspoons minced fresh ginger
1/4 teaspoon cayenne pepper
2 tablespoons lemon juice
1 tablespoon chopped fresh cilantro
1 teaspoon sugar

PREPARATION
Combine lentils, onions, curry powder, salt, turmeric and water in a large saucepan over low heat; bring to a simmer. Cover and cook, stirring occasionally, until the lentils are soft and the sauce has thickened, about 45 minutes. Add tomatoes, cauliflower and jalapeno peppers and simmer, covered, until the cauliflower is tender, 8 to 10 minutes longer. Remove from heat.
Heat oil in a small skillet over medium-high heat. Add cumin seeds and cook for about 10 seconds. Add garlic and ginger; cook, stirring, until the garlic is lightly browned, about 1 minute. Stir in cayenne and immediately add the oil-spice mixture to the cauliflower mixture. Stir in lemon juice, cilantro and sugar. Taste and adjust seasonings with additional salt and cayenne.

NUTRITION
Per serving: 184 calories; 5 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 28 g carbohydrates; 1 g added sugars; 10 g protein; 8 g fiber; 335 mg sodium; 812 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 vegetable, 1 lean meat, 1 fat

HG's 2-Cheese Sausage 'n Portabella Skillet

2011-11-19T20:06:00.003-06:00

I really love this because not only is is completely lightened up, Hungry Girl also has revamped the recipe to use meatless or turkey patties..yum!

HG's 2-Cheese Sausage 'n Portabella Skillet

Serving Size: 1 skillet (entire recipe)
Calories: 323
Fat: 6g
Sodium: 918mg
Carbs: 28g
Fiber: 3.5g
Sugars: 6.5g
Protein: 33g

PointsPlus® value 7*

A restaurant with both "steak" and "shake" in its name probably isn't going to be your number-one destination for a light breakfast. But boy do those morning skillet meals sound good! Luckily, we're bringing the flavor of this Steak 'n Shake dish to you and leaving the extra fat and calories by the fryolator...

Ingredients:
1 frozen meatless or turkey sausage patty with about 80 calories (like the kind by Morningstar Farms or Jimmy Dean)
1/2 cup sliced onion
1 large portabella mushroom, roughly chopped
2/3 cup frozen shredded hash browns
2/3 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/2 tsp. chopped garlic
1 wedge The Laughing Cow Light Creamy Swiss cheese
2 tbsp. shredded fat-free cheddar cheese
Optional: salt, black pepper, chopped scallions

Directions:
Prepare sausage patty on the stove in a skillet sprayed with nonstick spray or on a microwave-safe plate in the microwave. (Refer to package instructions for exact temperature and cook time.) Once cool enough to handle, crumble or chop and set aside.  

Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring often, cook until slightly softened, about 3 minutes.

Reduce heat to medium low. Add chopped mushroom and hash browns to the skillet with the onion. Stirring occasionally, cook until mushroom pieces have softened and hash browns are hot, 5 - 6 minutes.

Raise heat to medium. Add cooked sausage pieces to the skillet with the veggie-hash mixture. Add egg substitute, garlic, and cheese wedge, breaking cheese wedge into pieces as you add it. Scramble until egg substitute is just cooked, about 3 minutes.

Transfer mixture to a microwave-safe plate. Sprinkle with cheddar cheese.

Microwave for 30 seconds, until cheese has just melted. If you like, season to taste with salt and pepper and top with scallions. Dig in!

MAKES 1 SERVING

Cowboy Spaghetti

2011-11-16T16:23:00.000-06:00

I am a huge spaghetti fan! My problem is that I'm also a carboholic, so when I'm going for spaghetti, I usually just cook plain pasta with sauce or olive oil and garlic..easy, simple, and easy to OD on. Check out this recipe from Lynn's Kitchen Adventures for Cowboy Spaghetti; it's kind of like a spaghetti bake that could pass as the meaty and cheesy main course. Because it's so filling, it is not as easy to OD on carbs as eating plain pasta and sauce is. Check out the recipe here.

Blueberry Granola Breakfast Bake

2011-11-14T20:22:00.000-06:00

Blueberries are one of my favorite fruits; I love them because they are super versatile and great to add to recipes or just snack on on their own. Lynn from Lynn's Kitchen Adventures has shared some great blueberry recipes. Here is one for a Blueberry Breakfast Bake that would be an awesome breakfast or snack. Check it out here.

Chipotle Pepper Salad Dressing

2011-11-12T19:40:00.000-06:00

If you're looking for a new homemade salad dressing to make, check out the Chipotle Pepper Salad Dressing from Lynne's Kitchen Adventures. I'm pretty much an olive oil and vinegar girl when it comes to salad dressings (thanks to living in Florence for a semester, salad dressings kind of fell off of my menu)... BUT when I do want a good dressing, I look for interesting, homemade ones like this one to add flavor and kick without a bunch of calories.

Boston Cream Cupcakes

2011-11-10T13:58:00.000-06:00

Cupcakes are a huge weakness of mine...and I can tell you confidently that at least once a month, designer or homemade cupcakes are brought to work for everyone. I have the hardest time saying no, and more often than not, I have one anyway. Cupcakes are deliciously amazing, but extremely decadent and full of calories. Here is a designer flavored cupcake recipe from Hungry Girl which also combines the cute trend of mini cupcakes to give us a delicious and guilt free desert option.

Boston Cream Cupcakes

PER SERVING (1 cupcake): 114 calories, 2.5g fat, 193mg sodium, 21.5g carbs, 0g fiber, 12g sugars, 2g protein -- PointsPlus® value 3*

There's something awesome about injecting cupcakes with pudding... and something MORE awesome about eating 'em!

Ingredients:
Half of an 18.25-oz. box (about 1 3/4 cups) moist-style yellow cake mix
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
3 tbsp. chocolate frosting, room temperature
2 tbsp. light chocolate syrup
One 60-calorie sugar-free or no-sugar-added vanilla pudding snack (like the kind by Jell-O)
1/4 tsp. vanilla extract
1 no-calorie sweetener packet (like Splenda or Truvia)

Directions:
Preheat oven to 350 degrees. Line a 12-cup muffin pan with baking cups and/or spray with nonstick spray; set aside.

In a large bowl, combine cake mix, egg substitute, and 1/2 cup water. Whisk thoroughly. Evenly distribute mixture among the cups of the muffin pan.

Bake in the oven until a toothpick inserted into the center of a cupcake comes out clean, 20 - 22 minutes.

Allow cupcakes to completely cool. Meanwhile, in a small bowl, combine chocolate frosting with chocolate syrup and mix well. Cover and refrigerate.

Once cupcakes have cooled, use a knife or narrow spoon handle to create a small centered hole through the top of each cupcake, stopping about midway through the cupcakes. Set aside.

Open pudding cup and stir in vanilla extract and sweetener. Place pudding in one of the bottom corners of a sealable plastic bag. Remove air and seal. Snip off a small part of that corner with scissors.

Gently squeeze the bag and evenly pipe pudding through the hole in the bag's corner and into the holes in the cupcakes.

Evenly spread frosting-syrup mixture over the cupcakes. (Don't worry if some of the pudding filling gets mixed in!)

Serve and enjoy! (Refrigerate leftovers, if you've got 'em.)

MAKES 12 SERVINGS

Baked Blueberry Oatmeal

2011-11-08T20:15:00.000-06:00

I found this recipe for Baked Blueberry Oatmeal from Lynn's Kitchen Adventures and I am dying to try it. It's the perfect fall and winter breakfast or snack. Check it out here

HG's Totally Nuts Creamy Chicken Salad Sandwich

2011-11-06T17:06:00.000-06:00

Chicken salad can really tip the scale on calories with all the mayonnaise and an mixing of dark and white meat. Here is Hungry Girl's version of the standard chicken salad sandwich...try it out, you might be amazed!

HG's Totally Nuts Creamy Chicken Salad Sandwich

Serving Size: 1 sandwich (half of recipe)
Calories: 254
Fat: 7g
Sodium: 923mg
Carbs: 34g
Fiber: 6.5g
Sugars: 11g
Protein: 20g

PointsPlus® value 7*

HG Alternative! Not much of a sandwich lover? No worries! A serving of the chicken salad itself (half the total amount; about 3/4 cup) has 166 calories, 6g fat, 733mg sodium, 15g carbs, 1g fiber, 9g sugars, and 15g protein (PointsPlus® value 4*). Who loves you?

Creamy scoopable salads are SO GOOD, especially when they're packed with fruit. Add in delicious pecans, and they're even better. Put some in a sandwich? HOLY COW, you've got a handheld masterpiece. Just make sure you eat our version and not the one from Arby's. This recipe serves two, so call a friend or save some for another day!

Ingredients:
1/2 cup fat-free mayonnaise
1/8 tsp. garlic powder
1/8 tsp. salt
4 oz. cooked and chopped skinless lean chicken breast
1/4 cup halved red seedless grapes
1/4 cup chopped apple
2 tbsp. chopped celery
1 1/2 tbsp. chopped pecans
4 slices light bread, honey-wheat flavor if available
2 large lettuce leaves

Directions:
Place mayo, garlic powder, and salt in a large bowl; mix well. Add chicken and stir to coat. Add grapes, apple, celery, and pecans; stir well and set aside.

To make each sandwich, lightly toast bread slices (if you like). Lay out 1 bread slice and top with a lettuce leaf. Evenly place half of the chicken salad (about 3/4 cup) over the lettuce. Top with the other bread slice.

Repeat with remaining bread, lettuce, and chicken salad to make the second sandwich. (Or cover and refrigerate the remaining chicken salad, and assemble that sandwich another day.)

Enjoy!

MAKES 2 SERVINGS

Crispy Pecan Pie Bites

2011-11-04T21:40:00.000-05:00

I'm thinking about making this dessert for my family's huge Thanksgiving get together...I'm all for pecan pie, but these are just so cute that I kind of want to try them out.

Crispy Pecan Pie Bites

PER SERVING (1/5th of recipe, 3 pieces): 106 calories, 6g fat, 87mg sodium, 12g carbs, 0.5g fiber, 5.5g sugars, 3g protein -- PointsPlus® value 3*

We're starting with dessert. It's been a long week -- you deserve it. Bite, crunch, smile, repeat...

Ingredients:
One 15-piece box frozen Athens Mini Fillo Shells
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
3 tbsp. brown sugar (not packed)
1/2 tbsp. light whipped butter or light buttery spread (like Brummel and Brown), room temperature
1 drop vanilla extract
Dash salt
1/4 cup roughly chopped pecans, divided
Optional topping: Fat Free Reddi-wip

Directions:
Preheat oven to 375 degrees.

Spray a baking sheet with nonstick spray, and arrange shells on the baking sheet. Set aside.

In a medium bowl, combine egg substitute, brown sugar, butter, vanilla extract, and salt. Mix well.

Stir in 2 tbsp. chopped pecans. Evenly distribute the mixture among the fillo shells.

Evenly top shells with remaining 2 tbsp. chopped pecans, a little less than 1/2 tsp. per shell.

Bake in the oven until edges are crisp, 15 - 18 minutes.

Allow to cool slightly before serving. If you like, top each piece with a squirt of Fat Free Reddi-wip. Enjoy!

MAKES 5 SERVINGS

Devil-icious Egg White Salad

2011-11-02T21:07:00.000-05:00

I know that barbecue and picnic season has already come to a close, but here's a recipe for egg salad that you might want to pull out when that season comes back again. Hungry Girl has made a huge dent in lightening up egg salad, and the way she does it, your guests and family would never know unless you told them.

Devil-icious Egg White Salad

PER SERVING (1/6th of recipe, about 1 cup): 129 calories, 2.5g fat, 850mg sodium, 16.5g carbs, 3g fiber, 8g sugars, 10.5g protein -- PointsPlus® value 3*

Ingredients:
4 cups finely chopped cauliflower (about 1 head cauliflower)
1 cup fat-free mayonnaise
4 wedges The Laughing Cow Light Creamy Swiss cheese
2 tbsp. yellow mustard
1/2 tsp. paprika, or more for garnish
1/4 tsp. salt
1/4 tsp. black pepper
12 hard-boiled egg whites, chopped
1 cup chopped celery
1 cup chopped cucumber
1/2 cup chopped scallions
1/4 cup sweet relish

Directions:
Place cauliflower in a large microwave-safe bowl with 1/3 cup water. Cover and microwave until soft, 6 - 8 minutes. Once the bowl is cool enough to handle, drain any excess water.

Transfer half of the cauliflower to a blender or food processor. (Set aside the bowl of remaining cauliflower.) To the blender, add mayo, cheese wedges, mustard, paprika, salt, and black pepper. Puree or pulse until blended. (Don't worry if it isn't completely smooth.) Set aside.

To the bowl of non-pureed cauliflower, add all remaining ingredients. Gently stir. Add puree from the blender and lightly stir to coat.

Cover and chill for at least 1 hour.

Serve it up and, if you like, garnish with additional paprika. Enjoy!

MAKES 6 SERVINGS

Pike Place Market Salad

2011-10-31T20:21:00.000-05:00

How about trying a new salad tonight? It's a little fancy, but it's easy enough and it could be fun to bring new flavors to start your meal with. Here's a recipe from Health.com and Cooking Light for Pike Place Market Salad.

Pike Place Market Salad

The salad calls for herb salad mix, which can be found prebagged in the supermarket, or use any combination of lettuces and herbs. Any fresh cherry or berry (blackberries, blueberries, etc.) will do nicely. The dressing and caramelized walnuts can be made a day ahead (store the nuts in an airtight container and the dressing in the refrigerator).

Yield: 4 servings (serving size: 2 cups salad, 1/2 cup berries, 1 tablespoon cheese, and 2 1/4 teaspoons walnut)

Nutritional Information
Calories: 165
Calories from fat: 37%
Fat: 6.7g
( Sat. 1.8g, Mono 0.7g, Poly 3g)
Protein: 5.2g
Carbohydrates: 24.6g
Fiber: 4.5g
Cholesterol: 6mg
Iron: 1.9mg
Sodium: 199mg
Calcium: 116mg

Ingredients

Walnuts:
1 tablespoon sugar
3 tablespoons coarsely chopped walnuts
Cooking spray

Dressing:
1/2 cup apple cider
3 tablespoons water
1/4 teaspoon cornstarch
1 tablespoon finely chopped shallots
1 tablespoon champagne vinegar
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Remaining ingredients:
8 cups herb salad mix
2 cups berries and/or pitted sweet cherries
1/4 cup (1 ounce) blue cheese, crumbled

Preparation

To prepare nuts, place sugar in a small skillet over medium heat; cook 90 seconds or until sugar dissolves, stirring as needed so sugar dissolves evenly and doesn't burn. Reduce heat; stir in walnuts. Cook over low heat 30 seconds or until golden. Spread mixture onto foil coated with cooking spray. Cool completely; break into small pieces.

To prepare dressing, place cider in a small saucepan over medium-high heat; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes). Combine water and cornstarch in a small bowl; add to pan. Bring cider mixture to a boil, stirring constantly; cook 30 seconds. Remove from heat. Stir in shallots, vinegar, salt, and pepper; let cool.

To prepare salad, place salad mix in a large bowl. Drizzle with dressing; toss gently to coat. Divide evenly among 4 plates; top with berries, cheese, and walnuts. Serve immediately.

Cajun Cool Cheeseburgers

2011-10-29T19:40:00.000-05:00

If your'e looking for a fun and different burger to make and like spice and cheese, check out this Cajun Cheeseburger recipe from Health.com.

Cajun Cool Cheeseburgers

Yield: 4 servings

Nutritional Information
Calories: 463
Calories from fat: 33%
Fat: 17g
( Sat. 7g, Mono 5.6g, Poly 2.6g)
Protein: 33.1g
Carbohydrates: 43.1g
Fiber: 2.1g
Cholesterol: 82mg
Iron: 5.2mg
Sodium: 956mg
Calcium: 194mg

Ingredients

3 tablespoons crumbled feta cheese
3 tablespoons crumbled blue cheese
1/4 cup dry breadcrumbs
1 teaspoon Creole seasoning (such as Tony Chachere's)
1/4 teaspoon paprika
1/4 teaspoon ground red pepper
3/4 pound ground round
1/4 pound ground turkey breast
Cooking spray
4 (1 1/2-ounce) whole wheat hamburger buns
1 cup shredded iceberg lettuce
3/4 cup green onion tops, cut into 2-inch julienne strips

Preparation

Prepare grill.

Combine cheeses; set aside.

Combine breadcrumbs and next 5 ingredients (breadcrumbs through turkey). Divide mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.

Place patties on a grill rack coated with cooking spray; grill 5 minutes on each side. Sprinkle burgers evenly with cheese mixture. Cook 1 to 2 minutes or until burgers are done and cheese melts. Place buns, cut sides down, on grill rack; grill 1 minute or until toasted. Place 1 patty on bottom half of each bun; top each serving with 1/4 cup lettuce, 3 tablespoons onions, and top half of bun.

Mr. Stripey Tomato, Arugula, and Pancetta Sandwiches

2011-10-27T15:50:00.000-05:00

If you like BLT sandwiches, check out this recipe for a slight update on the BLT from Cooking Light.

Mr. Stripey Tomato, Arugula, and Pancetta Sandwiches

These sandwiches are a new interpretation of the classic BLT. Pancetta is Italian cured bacon; substitute domestic cured bacon, if necessary. You can prepare the mayonnaise mixture and cook the pancetta up to one day ahead.

Ingredients

2 tablespoons light mayonnaise
1 tablespoon minced shallots
2 teaspoons Dijon mustard
1/2 teaspoon minced fresh sage
2 ounces pancetta, cut into 8 thin slices
Cooking spray
8 (1-ounce) slices rustic sourdough bread, toasted
4 medium Mr. Stripey tomatoes, each cut into 4 (1/2-inch-thick) slices
1 cup arugula

Preparation

1. Combine first 4 ingredients in a bowl, stirring well.
2. Preheat oven to 400°. Arrange pancetta in a single layer on a baking sheet coated with cooking spray. Bake at 400° for 8 minutes or until crisp. Drain on paper towels.
3. Spread mayonnaise mixture evenly over bread slices. Top each of 4 bread slices with 2 pancetta slices, 4 tomato slices, and 1/4 cup arugula. Top sandwiches with remaining 4 bread slices.

Jeanne Thiel Kelley, Cooking Light
AUGUST 2008

Chai Oatmeal

2011-10-25T13:30:00.000-05:00

Oatmeal is one of the best breakfasts to eat. It's got plenty of fiber to keep you full and energized, and you can make it sweet or savory depending on how you like it. From Health.com, here is a recipe for Chai Oatmeal that would be delicious for a fall breakfast.

Chai Oatmeal

"Rolled oats simmered in sweet, spice-infused milk make an exquisite breakfast cereal,"Katzen notes. Oat bran not only boosts the fiber, it also makes the oatmeal creamy and thick.

Yield: Makes 2 servings

Nutritional Information
Calories: 248
Fat: 6g
( Sat. 3g, Mono 2g, Poly 1g)
Protein: 12g
Fiber: 5g
Cholesterol: 14mg
Iron: 2mg
Sodium: 387mg

Ingredients

1 1/2 cups 2% or whole milk
1/4 teaspoon salt
1/4 teaspoon ground coriander
1/4 teaspoon ground cardamom
1/4 teaspoon ground cinnamon
1/4 teaspoon ground turmeric
2 teaspoons honey, plus more to taste
1/8 teaspoon vanilla extract, optional
3/4 cup regular (not quick-cooking) oats
2 tablespoons oat bran, optional

Preparation

Combine the milk, salt, and spices in a small saucepan, and bring to a simmer over medium heat. Simmer 5 minutes, stirring constantly; add the honey, vanilla (if desired), oats, and bran (if desired), and stir until combined. Cook over medium-low heat, stirring constantly, for 20 to 25 minutes, or until the oatmeal is thick and creamy. Serve hot with additional honey to taste.

HG's Big Beef 'n Bacon Meatloaf

2011-10-23T12:50:00.000-05:00

Here's a really interesting spin on meatloaf from Hungry Girl. In this one, you can use bacon or turkey bacon to make an updated and delicious meatloaf dish. I'll probably make mine with turkey bacon when I get around to it.

HG's Big Beef 'n Bacon Meatloaf

Ingredients:
6 slices center-cut bacon or turkey bacon
1 cup chopped mushrooms
1/2 cup chopped onion
1 1/4 lbs. raw extra-lean ground beef
1/2 cup canned crushed tomatoes
3 tbsp. hickory-flavored BBQ sauce, divided
1/2 tsp. salt
1/4 tsp. black pepper
1/4 tsp. onion powder
1/4 tsp. garlic powder
2 tbsp. ketchup

Directions:
Preheat oven to 400 degrees. Spray a loaf pan with nonstick spray and set aside.

Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Add bacon and cook until crispy, about 4 minutes per side. Remove bacon and, once cool enough to handle, chop or crumble. Set aside.

If needed, clean and dry skillet. Re-spray skillet and return to medium heat. Add mushrooms and onion. Stirring occasionally, cook until completely softened, 5 - 7 minutes. Remove from heat and, once cool enough to handle, blot away any excess moisture with paper towels. Transfer veggies to a large bowl. Add about three-fourths of the bacon, and set the rest aside for topping. To the bowl, add beef, tomatoes, 2 tbsp. BBQ sauce, salt, pepper, onion powder, and garlic powder. Mix thoroughly.

Transfer mixture to the loaf pan; if needed, smooth out the surface with the back of a spatula or spoon. Set aside.

In a small bowl, combine ketchup with remaining tablespoon of BBQ sauce and mix well. Evenly top meatloaf with the BBQ-ketchup mixture and sprinkle with remaining bacon.

Bake in the oven until meatloaf is fully cooked, about 50 minutes.

Slice, serve, and enjoy!

MAKES 5 SERVINGS

Serving Size: 1 slice (1/5th of recipe)
Calories: 224
Fat: 8g
Sodium: 707mg
Carbs: 10g
Fiber: 1g
Sugars: 7g
Protein: 26g

PointsPlus® value 5*

HG's Happy Monkey Banana Pudding Shake

2011-10-21T11:09:00.000-05:00

Milkshakes are delicious, but for me, they're too heavy and I end up with an awful stomach ache...Hungry Girl's redone milkshake is just as thick but not as heavy. Obviously still delicious as always!

HG's Happy Monkey Banana Pudding Shake

Ingredients:
1/2 cup light vanilla soymilk
1 tbsp. Jell-O Sugar Free Fat Free Vanilla Instant pudding mix
1 tsp. fat-free nondairy powdered creamer (like the kind by Coffee-mate), dissolved in 1 tbsp. warm water
1 no-calorie sweetener packet (like Splenda or Truvia)
1/4 cup fat-free vanilla ice cream
Half a medium banana, sliced into coins, frozen
1 cup crushed ice or 5 - 8 ice cubes
2 Reduced Fat Nilla Wafers
2 tbsp. Fat Free Reddi-wip
1 maraschino cherry

Directions:
In a tall glass, combine soymilk, pudding mix, creamer mixture, and sweetener. Stir until mostly dissolved. Transfer contents of the glass to a blender.

Add ice cream, frozen banana coins, and ice to the blender. Blend at high speed until thoroughly mixed. If needed, remove blender from the base, stir mixture, and blend again.

Pour into the tall glass. Break wafers into pieces and stir into the shake. Top with Reddi-wip and a cherry, and enjoy!

MAKES 1 SERVING

Serving Size: entire recipe (1 shake)
Calories: 211
Fat: 2g
Sodium: 371mg
Carbs: 45g
Fiber: 3g
Sugars: 20g
Protein: 5.5g

PointsPlus® value 6*

HG Alternative! If you like, leave out the wafer cookies. Still awesome (and under 200 calories)!

Crispy White Pizza

2011-10-19T10:37:00.000-05:00

I am a huuuge fan of making my own pizzas...My friend and I spent some hilarious weekends together, trying to figure out how to make the perfect healthy homemade pizza (well there were other goals, but pizza making always resulted in something funny). Here's Hungry Girl's take on the healthy homemade pizza.

Crispy White Pizza

PER SERVING (entire recipe): 200 calories, 3.25g fat, 930mg sodium, 33g carbs, 7g fiber, 7g sugars, 17g protein -- PointsPlus® value 5*

Prep: 10 minutes
Cook: 20 minutes

1 large low-fat, high-fiber, burrito-size tortilla with about 100 calories (like this kind by La Tortilla Factory) 
1/3 cup fat-free ricotta cheese
1 tbsp. shredded part-skim mozzarella cheese
1/4 cup thinly sliced onion 
1/4 tsp. garlic powder 
1/8 tsp. salt, or more to taste
Dash black pepper 
4 thin slices plum tomato
4 fresh basil leaves

Preheat oven to 375 degrees.  

Put tortilla on a baking sheet sprayed lightly with nonstick spray. Bake in the oven until slightly crispy, 3 - 5 minutes per side. Leave oven on.

In a small bowl, mix ricotta cheese with mozzarella cheese. Set aside.

Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring occasionally, cook until softened and slightly browned, about 5 minutes. Immediately stir onion into cheese mixture. Add garlic powder, salt, and pepper, and mix well.

Spread cheese-onion mixture evenly on top of the tortilla. Top with tomato slices and basil leaves. If you like, sprinkle with a dash of salt.

Return pizza to the oven and bake until hot, about 5 minutes. Slice and enjoy. Pizza for one!

MAKES 1 SERVING

Big Blue Buffalo Jala' Poppers

2011-10-17T12:22:00.000-05:00

So I have to admit, I've never been a fan of Jalapeno Popper because of the cream cheese, but when I came across this Hungry Girl recipe and saw her way of making them, I decided to give them another try.

Big Blue Buffalo Jala' Poppers
PER SERVING (1/4th of recipe, 3 poppers): 106 calories, 3.5g fat, 639mg sodium, 14g carbs, 4.5g fiber, 4.5g sugars, 6.5g protein -- PointsPlus® value 3*

Double your cheesiness, double your spiciness, double your fun, and double your YUM!

Ingredients:
4 wedges The Laughing Cow Light Creamy Swiss cheese
2 tbsp. Frank's RedHot Original Cayenne Pepper Sauce, divided
3 tbsp. crumbled blue cheese
6 fresh whole jalapeño peppers
1/2 cup Fiber One Original bran cereal
1/4 tsp. onion powder
1/4 tsp. garlic powder
Dash cayenne pepper
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)

Directions:
Preheat oven to 350 degrees. Spray a large baking sheet with nonstick spray and set aside.

In a small bowl, combine cheese wedges with 1 tbsp. hot sauce and mix well. Add blue cheese, stir, and set aside.

Halve the peppers lengthwise, and remove seeds, stems, etc. Wash halves and dry them very well. Evenly spoon and spread cheese mixture into the pepper halves and set aside.

Place cereal and spices in a blender or food processor. Grind to a breadcrumb-like consistency. Transfer crumbs to a plate and set aside.

Pour egg substitute into a shallow bowl. Add remaining 1 tbsp. hot sauce and mix well. One at a time, gently cover pepper halves with egg mixture, shake to remove excess, and then coat entirely with crumb mixture. Repeat with remaining pepper halves, evenly placing them on the baking sheet.

Bake in the oven until coating is crispy and pepper halves have softened, 25 - 30 minutes.

Enjoy!

MAKES 4 SERVINGS

Freakishly Good Frozen Hot Chocolate

2011-10-15T11:46:00.000-05:00

Here is a great Frozen Hot Chocolate recipe from Hungry Girl. I'm not sure about yall, but here in Dallas, it will still be pretty warm going into November, so hot Hot Chocolate can be a little too much at times. This recipes is fun and puts a great spin on Hot Chocolate anyway and is great to know how to make.

Freakishly Good Frozen Hot Chocolate
PER SERVING (entire recipe): 58 calories, 0.5g fat, 184mg sodium, 10g carbs, 1g fiber, 5g sugars, 3g protein -- PointsPlus® value 1*

Ingredients:
One 25-calorie packet diet hot cocoa mix (like Swiss Miss Diet or Nestlé Fat Free)
2 no-calorie sweetener packets (like Splenda or Truvia)
1/4 cup light vanilla soymilk
1 tbsp. sugar-free calorie-free vanilla-flavored syrup (like the kind by Torani)
1 tsp. sugar-free chocolate syrup (like the kind by Hershey's)
1 cup crushed ice or 5 to 8 ice cubes
2 tbsp. Fat Free Reddi-wip

Directions:
Place hot cocoa mix and sweetener in a tall mug or glass. Add 1/4 cup hot water and stir to dissolve.

Add soymilk, vanilla-flavored syrup, and chocolate syrup. Mix well. Place in the fridge or freezer for several minutes, until completely chilled. Pour mixture into a blender and add ice. Blend at high speed until uniform. Pour into the tall mug or glass. Finish off with whipped topping. Drink up!

MAKES 1 SERVING

A Healthier Cheese Melt

2011-10-13T11:33:00.000-05:00

From Glamour's Vitamin G blog, here is a great way to lighten up your cheese melts, or really any sandwich...check it out here...they post tons of delicious and healthy recipes and snack tips...so awesome!

Saucy BBQ Seafood Skewers with Not-So-Secret BBQ Sauce

2011-10-11T11:22:00.000-05:00

Another awesome recipe from Hungry Girl-seriously, I love Lisa's creative ways of keep recipes, healthy, filling, and delicious.

Saucy BBQ Seafood Skewers with Not-So-Secret BBQ Sauce

PER SERVING (2 skewers with sauce): 299 calories, 7g fat, 616mg sodium, 19g carbs, 2.5g fiber, 12g sugars, 40g protein -- PointsPlus® value 7*

Prep: 10 minutes
Cook: 10 minutes

Sauce
1/4 cup canned tomato sauce
2 tbsp. ketchup
2 tsp. brown sugar (not packed)
2 tsp. apple cider vinegar
1/2 tsp. garlic powder

Skewers
6 oz. large raw sea scallops
4 oz. large raw shrimp, tails removed, deveined, peeled
4 oz. raw salmon fillet
1 medium-small zucchini (or half of a large zucchini)
8 - 10 cherry tomatoes

Combine all sauce ingredients in a small bowl and mix well. Set aside. Cut scallops into halves or quarters, so that they are just slightly larger than the shrimp. Cut salmon and zucchini into chunks approximately the same size as the scallops.

Place all seafood and veggies onto 4 skewers, alternating their order.

Bring a grill or grill pan sprayed with nonstick spray to medium heat. Add skewers and cook until seafood begins to turn opaque on top, about 5 minutes.

Flip skewers and cook until all seafood is cooked through, 4 - 5 minutes. Drizzle or brush sauce over skewers immediately after removing them from heat, or serve sauce on the side!

MAKES 2 SERVINGS

HG Heads-Up! Before assembling, soak wooden skewers in water for 30 minutes to prevent burning.

Simple and Complex Carbohydrates

2011-10-09T11:59:00.003-05:00

I've been taking a bootcamp lately, and my awesome instructor has sent me some great informative links and recipes to help understand and help facilitate our weight loss.

Here is some information about simple and complex carbohydrates that might help you better understand which they are and which we should eat more of.

For the whole article, check it out at How To Think

Here are some key parts that I found useful:

Carbohydrates are necessary to your health, because every cell in your body uses them for energy. In fact, your brain can only use carbohydrates for energy.

Complex carbohydrates are high-fiber foods, which improve your digestion. They help stabilize the blood sugar, keep your energy at an even level, and help you feel satisfied longer after your meal.

In contrast, sugar and other simple carbohydrates can alter your mood, lead to cravings and compulsive eating, cause wide swings in your blood-sugar levels, and cause weight gain in most people. In addition, a high consumption of sugar can lead to uncomfortable withdrawal symptoms when you finally decide to improve your diet and forgo the sweets.

Some examples of healthy foods containing complex carbohydrates:

Spinach Whole Barley Grapefruit
Turnip Greens Buckwheat Apples
Lettuce Buckwheat bread Prunes
Water Cress Oat bran bread Apricots, Dried
Zucchini Oatmeal Pears
Asparagus Oat bran cereal Plums
Artichokes Museli Strawberries
Okra Wild rice Oranges
Cabbage Brown rice Yams
Celery Multi-grain bread Carrots
Cucumbers Pinto beans Potatoes
Dill Pickles Yogurt, low fat Soybeans
Radishes Skim milk Lentils
Broccoli Navy beans Garbanzo beans
Brussels Sprouts Cauliflower Kidney beans
Eggplant Soy milk Lentils
Onions Whole meal spelt bread Split peas

Simple carbohydrates are more refined, are usually found in foods with fewer nutrients, and tend to be less satisfying and more fattening.

Table sugar
Corn syrup
Fruit juice
Candy
Cake
Bread made with white flour
Pasta made with white flour
Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
Candy
All baked goods made with white flour
Most packaged cereals

Teriyaki Salmon-Mango Wrap

2011-10-08T22:53:00.003-05:00

Hungry Girl is my favorite...here's a recipe for a yummy Teriyaki Salmon Wrap...this is great for a quick dinner, or even a lunch on the go from last night's leftovers

Teriyaki Salmon-Mango Wrap

PER SERVING (entire recipe): 256 calories, 6g fat, 819mg sodium, 40g carbs, 16g fiber, 16g sugars, 24.5g protein -- PointsPlus® value 7*

Fruit, veggies, and fish rolled up into a handheld meal? What more could you want?!

Ingredients:
One 2.6-oz. pouch boneless skinless pink salmon, roughly flaked (about 1/3 cup)
1 tsp. thick teriyaki sauce/marinade
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
1/2 cup chopped romaine lettuce
1/2 cup mango cut into thin strips
1/4 cup thinly sliced red onion
1/4 cup jicama cut into thin strips

Directions:
In a small bowl, combine salmon with teriyaki sauce and mix well. Set aside.

Place tortilla on a microwave-safe plate and microwave for 10 seconds, or until just warm.

Evenly place lettuce over the bottom half of the tortilla. Evenly top lettuce with salmon mixture, mango, onion, and jicama.

Carefully and tightly roll up tortilla over the filling from bottom to top. Secure with toothpicks, if needed.

Slice in half and enjoy! (Don't eat the toothpicks.)

MAKES 1 SERVING

HG Alternative! If you can't get your hands on the 80-calorie La Tortilla Factory tortilla called for in the recipe, just seek out the lowest-calorie medium-large flour tortilla you can find and adjust the calorie count accordingly. No problem!

Spaghetti with Quick Meat Sauce

2011-09-11T19:55:00.000-05:00

I think this collection of recipes from Eating Well is my most favorite. Low calorie Pasta recipes! What could be better? Foodwise, I'm honestly not sure. Here's a basic recipe for Spaghetti with Meat Sauce.

Spaghetti with Quick Meat Sauce

Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli and garlic bread. The recipe makes enough for 8 servings. If you’re serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.

8 servings, 1 cup pasta & generous 3/4 cup sauce each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
1 pound whole-wheat spaghetti
2 teaspoons extra-virgin olive oil
1 large onion, finely chopped
1 large carrot, finely chopped
1 stalk celery, finely chopped
4 cloves garlic, minced
1 tablespoon Italian seasoning
1 pound lean (90% or leaner) ground beef
1 28-ounce can crushed tomatoes
1/4 cup chopped flat-leaf parsley
1/2 teaspoon salt
1/2 cup grated Parmesan cheese

PREPARATION
Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
Meanwhile, heat oil in a large skillet over medium heat. Add onion, carrot and celery and cook, stirring occasionally, until the onion is beginning to brown, 5 to 8 minutes.
Stir in garlic and Italian seasoning; cook until fragrant, about 30 seconds. Add beef and cook, stirring and breaking up with a spoon, until no longer pink, 3 to 5 minutes. Increase heat to high. Stir in tomatoes and cook until thickened, 4 to 6 minutes. Stir in parsley and salt.
Serve the sauce over the pasta, sprinkled with cheese.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze in an airtight container for up to 3 months.
NUTRITION
Per serving: 384 calories; 9 g fat ( 3 g sat , 3 g mono ); 48 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 28 g protein; 10 g fiber; 416 mg sodium; 655 mg potassium.

Nutrition Bonus: Vitamin A (49% daily value), Zinc (34% dv), Iron (26% dv), Vitamin C (23% dv), Magnesium (21% dv), Potassium (19% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 1/2 vegetable, 2 lean meat

Coal Fired Pico De Gallo

2011-09-09T19:22:00.000-05:00

I found this recipe from one of Martha Stewart's collections. I love Pico De Gallo, it's spicy flavor is perfectly balanced with a great chicken or beef fajita and the crunch of tortilla chips.

Coal Fired Pico De Gallo

[Chris Lilly]

Everything is better on the charcoal grill. The added smoky flavor plus the hint of lime juice and cilantro takes this sweet and spicy salsa to a new level. I like to let the Pico de gallo sit for 30 minutes so the flavors meld together, but it rarely lasts that long in my backyard.

Makes 2 cups
Prep time: 10 minutes
Cook time: 5 minutes

INGREDIENTS

1 medium white onion
2 jalapeño peppers
1 banana pepper
6 plum tomatoes
1/3 cup chopped cilantro
2 cloves garlic, crushed
3/4 teaspoon salt
1/2 teaspoon sugar
1/2 lime, juiced

DIRECTIONS
1. build a charcoal fire for direct grilling with kingsford® charcoal. While the grill is heating cut the onion into round slices, each 1/2-inch thick. cut the peppers in half and remove the seeds and veins. Place the prepared vegetables and whole tomatoes directly over the hot coals (approximately 500 degrees) and cook for 5 minutes, turning once or until they char and start to soften.

2. remove the vegetables from the grill and dice. combine the diced vegetables, cilantro, garlic, salt, sugar and lime juice in a small bowl. let the Pico De gallo sit for 30 minutes so the flavors will meld together. serve immediately or refrigerate and serve chilled.

Hungry Girl's Dreamsicle Shiver

2011-09-07T09:30:00.000-05:00

Lisa Lillien and Hungry Girl are pretty much my food rock star idols. If you haven't checked out Hungry Girl, you really really need to, like..yesterday. Anyway, here is a sweet, creamy, and delicious recipe for Hungry Girl's Dreamsicle Shiver.

HG's Dreamsicle Shiver

Feelin' Shakie!
Knock, knock! Who's there? Orange. Orange who? Orange you craving a creamy new concoction that combines orange and vanilla? This new sipper is AMAZING! Grab a straw, people.

Ingredients:
2 tsp. fat-free nondairy powdered creamer (like the kind by Coffee-mate)
1 no-calorie sweetener packet (like Splenda or Truvia)
1 cup Trop50 No Pulp orange juice beverage
1/2 cup fat-free vanilla ice cream
1 1/2 cups crushed ice or 8 - 12 ice cubes

Directions:
In a tall glass, combine powdered creamer and sweetener with 2 tbsp. very hot water; stir to dissolve. Add Trop50 and mix well.

Transfer contents of the glass to a blender. Add all remaining ingredients and blend at high speed until thoroughly mixed. If needed, remove blender from the base, stir mixture, and blend again.

Pour into the glass, stick a straw in it, and slurp away!

MAKES 1 SERVING

Serving Size: entire recipe (about 16 oz.)
Calories: 164
Fat: <0.5g
Sodium: 65mg
Carbs: 38g
Fiber: 1g
Sugars: 20g
Protein: 3g

PointsPlus® value 4*

Chicken and White Bean Salad

2011-09-05T16:44:00.000-05:00

Sometimes, it's great to have a big, fresh salad for lunch instead of that normal sandwich, bag of chips, elementary school lunch. I know it's easy to make those lunches (i'm guilty of it too) but I have recently started adding a salad to my lunch to switch it up and I have felt a little more refreshed and have had a different kind of energy to round out the rest of my work day. Sometimes, I'll make a salad for dinner and use the left overs for various lunches and dinners through out the rest of the week. From Eating Well, here's a collection of lunch salad recipes.

Chicken & White Bean Salad

Zucchini and celery give this chicken-and-bean salad a nice crunch. We like serving it over a bed of slightly bitter escarole and radicchio, but any type of salad greens will work. Recipe by Nancy Baggett for EatingWell.

4 servings, about 2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

INGREDIENTS

VINAIGRETTE
1 medium clove garlic
1/4 teaspoon salt
5 tablespoons extra-virgin olive oil
6 tablespoons fresh orange juice, plus more to taste
1/4 cup white-wine vinegar or red-wine vinegar
1 tablespoon Dijon mustard

SALAD
1 15-ounce can cannellini or other white beans, rinsed and drained
2 1/2 cups diced cooked chicken breast (see Tip)
2 cups diced zucchini and/or summer squash (about 2 small)
1 1/2 cups diced celery
1/4 cup finely diced ricotta salata, halloumi (see Shopping Tip, above) or feta cheese
1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
Salt & freshly ground pepper to taste (optional)
2 cups torn escarole or romaine lettuce
2 cups torn radicchio leaves

PREPARATION
To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.

TIPS & NOTES
Make Ahead Tip: Prepare through Step 2 (omitting basil), cover and refrigerate for up to 2 days. Stir in chopped basil just before serving.
Tip: To poach chicken breasts, place about 1 pound boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
Ricotta salata and halloumi are both firm, salted cheeses that can be found at large supermarkets and cheese shops.

NUTRITION
Per serving: 428 calories; 23 g fat ( 5 g sat , 15 g mono ); 79 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 34 g protein;
8 g fiber; 667 mg sodium; 648 mg potassium.

Nutrition Bonus: Vitamin C (47% daily value), Vitamin A (30% dv), Folate (21% dv), Potassium (18% dv)

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 vegetable, 4 lean meat, 3 fat

Chinese Chicken Noodle Salad

2011-09-03T19:03:00.002-05:00

From Eating Well, here is another Asian style chicken noodle salad for us to try; a little different than the Vietnamese version but still delicious and easy to make.

Chinese Chicken & Noodle Salad

This delicious Chinese-inspired salad is crisp, crunchy and cool with shredded cabbage, carrots and chicken breast tossed with toasted ramen noodles and slivered almonds. The dressing is an addictive orange, sesame, ginger and soy combination—you may want to double the dressing and save some for a salad the next day.

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
1 3-ounce package low-fat ramen-noodle soup mix , (see Note)
1/4 cup slivered almonds
1 tablespoon sesame seeds
1 1/2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, trimmed
3 1/4-inch-thick slices fresh ginger
1/2 teaspoon salt
3 tablespoons orange juice
3 tablespoons cider vinegar
5 teaspoons reduced-sodium soy sauce
5 teaspoons sugar
3/4 teaspoon toasted sesame oil
2 cups shredded green cabbage
1 medium carrot, shredded
3 scallions, chopped

PREPARATION
Preheat oven to 350°F.
Crumble ramen noodles onto a large rimmed baking sheet (discard seasoning packet). Add almonds, sesame seeds and canola oil; toss to coat. Bake for 10 minutes. Stir, then bake until the noodles are golden brown, about 5 minutes more. Let cool on the pan on a wire rack.
Meanwhile, place chicken in a medium skillet or saucepan with water to cover. Add ginger and salt; bring to a boil. Cover, reduce heat to low, and simmer gently until no longer pink in the center and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 10 to 15 minutes. Transfer the chicken to a clean cutting board to cool. Using forks, shred into bite-size pieces. (Discard the poaching liquid.)
Meanwhile, combine orange juice, vinegar, soy sauce, sugar and sesame oil in a small bowl or jar with a tight-fitting lid. Whisk or shake until the sugar has dissolved.
Just before serving, combine the shredded chicken, cabbage, carrot and scallions in a large bowl. Add the toasted noodle mixture and the dressing; mix well.

TIPS & NOTES
Make Ahead Tip: Refrigerate the vegetables, toasted noodle mixture, chicken and dressing in separate containers for up to 1 day. Toss together just before serving.

Tip: Ramen noodles, usually packaged with a seasoning mix to make instant soup, are a convenient—and seemingly healthful—product. But what you may not realize is that the noodles have been deep-fried. A serving of the soup contains 8 grams of fat. Look for baked ramen, with only 1 gram of fat per serving. Be sure to check the label so you know what you're buying.

NUTRITION
Per serving: 399 calories; 12 g fat ( 2 g sat , 5 g mono ); 96 mg cholesterol; 30 g carbohydrates; 41 g protein; 4 g fiber; 558 mg sodium; 581 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (35% dv), Folate (26% dv), Magnesium (21% dv), Potassium (17% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 vegetable, 4 lean meat, 1 1/2 fat

Vietnamese Chicken and Noodle Salad

2011-08-28T21:11:00.003-05:00

An Asian inspired chicken and noodle salad will add some zip to your day and shake up your normal meal routine. I like to make these salads and portion them out for various meals throughout the week. Here is a recipe for Vietnamese Chicken and Noodle Salad from Eating Well.

Vietnamese Chicken & Noodle Salad

4 servings, 2 1/2 cups each

Active Time: 40 minutes

Total Time: 40 minutes

INGREDIENTS
1 pound boneless, skinless chicken breasts, trimmed
4 ounces wide rice noodles
1/2 cup rice-wine vinegar
1 tablespoon fish sauce, (see Ingredient Note)
2 teaspoons sugar, or to taste
3 cups shredded napa cabbage
1 English cucumber, halved, seeded and thinly sliced
1 cup shredded carrot
1 cup slivered fresh basil
1/2 cup finely chopped unsalted roasted peanuts

PREPARATION
Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat and gently simmer until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred into bite-size strips.
Meanwhile, bring a large pot of water to a boil. Stir in rice noodles and cook until just tender, 6 to 8 minutes, or according to package directions. Drain and rinse under cold water.
Whisk vinegar, fish sauce and sugar to taste in a large bowl until the sugar is dissolved. Add the chicken, noodles, cabbage, cucumber, carrot, basil and peanuts; toss to combine. Serve immediately.

TIPS & NOTES
Make Ahead Tip: Prepare salad up to 8 hours in advance. Toss with peanuts just before serving.
Ingredient Note: Fish sauce is a pungent Southeast Asian sauce made from salted, fermented fish. It can be found in the Asian section of large supermarkets and in Asian specialty markets

NUTRITION
Per serving: 402 calories; 12 g fat ( 2 g sat , 5 g mono ); 63 mg cholesterol; 44 g carbohydrates; 31 g protein; 5 g fiber; 667 mg sodium; 454 mg potassium.

Nutrition Bonus: Vitamin A (100% daily value), Vitamin K (60% dv), Vitamin C (40% dv), Selenium (37% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 1 vegetable, 3 lean meat, 1/2 fat

Pasta & Chickpea Soup

2011-08-15T18:22:00.000-05:00

Here's another Italian style soup recipe from Eating Well. This is packed with carbs and protein and would be great for a meal style soup. Freezing leftovers is great if you're cooking for one or if yo've made enough to last for another meal or two.

This thick soup is full of chickpeas, tomatoes, fresh rosemary and pasta. Convenient pantry items makes it the perfect solution for harried weeknights.

Pasta & Chickpea Soup (Pasta e ceci)

From EatingWell: January/February 1994

6 servings, 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
2 teaspoons extra-virgin olive oil
2 cloves garlic, finely chopped
1 14-ounce can plum tomatoes, drained
1 large sprig fresh rosemary, or 1 1/2 teaspoons crushed dried
2 15-ounce cans reduced-sodium beef broth
2 cups water
2 19-ounce cans chickpeas, rinsed, divided
6 ounces whole-wheat elbow macaroni, or cavatappi
1/2 teaspoon freshly ground pepper
1/3 cup grated Pecorino Romano, or Parmesan cheese

PREPARATION
Heat oil in a large pot over low heat. Add garlic and cook, stirring, until golden, about 1 minute. Add tomatoes and rosemary; simmer for 5 minutes, crushing tomatoes with a fork or potato masher. Pour in broth and water; bring to a simmer over medium heat.
Meanwhile, mash 1 cup chickpeas in a small bowl with a fork or potato masher. Stir the mashed chickpeas, pasta and pepper into the tomato-broth mixture. Simmer, uncovered, until the pasta is tender, 8 to 10 minutes or according to package directions. Stir in the remaining whole chickpeas and heat through. If using fresh rosemary, remove the sprig. Serve the soup with a sprinkling of grated cheese.

NUTRITION
Per serving: 319 calories; 6 g fat ( 2 g sat , 2 g mono ); 5 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 15 g protein; 10 g fiber; 394 mg sodium; 412 mg potassium.

Nutrition Bonus: Folate (26% daily value), Iron (18% dv), Magnesium (20% dv), Selenium (35% dv), Zinc (15% dv).

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 1 lean meat

Peanut Ginger Noodles

2011-08-13T11:27:00.000-05:00

Here is a recipe for a tasty, Asian inspire noodle dish. There are different ways you can add protein to make this dish more than just a carb load. From Eating Well, here's a recipe for Peanut-Ginger Noodles

Peanut-Ginger Noodles

Whole-wheat pasta adds nutty flavor plus extra nutrients and fiber to our version of peanut noodles. If you like, add diced baked tofu to boost the protein and add calcium.

6 servings, 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
1/2 cup smooth natural peanut butter
2 tablespoons reduced-sodium soy sauce
2 teaspoons minced garlic
1 1/2 teaspoons chile-garlic sauce, (see Ingredient Note), or to taste
1 teaspoon minced fresh ginger
8 ounces whole-wheat spaghetti
1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas (see Shopping Tip)

PREPARATION
Put a large pot of water on to boil.
Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta and vegetables; toss well to coat. Serve warm or chilled.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.
Ingredient note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.
Shopping tip: If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market's salad bar and create your own mix.

NUTRITION
Per serving: 280 calories; 11 g fat ( 1 g sat , 0 g mono ); 0 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 11 g protein; 7 g fiber; 321 mg sodium; 95 mg potassium.

Nutrition Bonus: Vitamin C (23% daily value), Vitamin A (20% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 1/2 vegetable

Italian Egg Drop Soup

2011-08-08T20:12:00.002-05:00

I really love soup, and I love making soup from scratch-less sodium, preservatives, and fatty broth. Here's a recipe for Italian Egg Drop Soup from Eating Well.

Italian Egg-Drop Soup

From EatingWell: March/April 2010

Italian egg-drop soup, Stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. We added pasta, chickpeas and arugula to turn it into a meal. Serve with: Garlic bread and Caesar salad.

6 servings, about 1 1/2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

INGREDIENTS
6 cups reduced-sodium chicken broth
2 cups water
1 1/3 cups whole-wheat medium pasta shells or other small pasta (4 ounces)
1 7-ounce can chickpeas, rinsed
1 bunch scallions, sliced, whites and greens divided
Pinch of freshly grated nutmeg
3 cups chopped arugula, any tough stems removed
4 large eggs, lightly beaten
Freshly ground pepper to taste
2 tablespoons lemon juice
6 tablespoons freshly grated Parmesan cheese

PREPARATION
Combine broth, water, pasta, chickpeas, scallion whites and nutmeg in a Dutch oven; cover and bring to a boil over high heat. Uncover and boil for half as long as directed by the pasta package, 3 to 5 minutes.
Stir in arugula and cook until wilted, about 1 minute. Reduce heat to low. While stirring the soup constantly, slowly add eggs; cook for 2 minutes. (The cooked egg will look like feathery strands.) Season with pepper and stir in the scallion greens and lemon juice. Ladle into 6 bowls and top with Parmesan.

NUTRITION
Per serving: 196 calories; 6 g fat ( 2 g sat , 2 g mono ); 145 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 14 g protein; 3 g fiber; 740 mg sodium; 461 mg potassium.

Nutrition Bonus: Folate (15% daily value)

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 medium-fat meat

Beef and Bean Chili Verde

2011-08-04T10:53:00.000-05:00

I have a serious love for chili and I love trying different ones. Here is a recipe from Eating Well for Beef and Bean Chili Verde

Beef & Bean Chile Verde

From EatingWell: January/February 2008

Chile Verde, usually a slow-cooked stew of pork, jalapeños and tomatillos, becomes an easy weeknight meal with quick-cooking ground beef and store-bought green salsa. Make it a Meal: Serve with fresh cilantro, red onion and Monterey Jack. Add your favorite hot sauce.

4 servings, about 1 1/2 cups each

Active Time: 20 minutes

Total Time: 30 minutes

INGREDIENTS
1 pound 93%-lean ground beef
1 large red bell pepper, chopped
1 large onion, chopped
6 cloves garlic, chopped
1 tablespoon chili powder
2 teaspoons ground cumin
1/4 teaspoon cayenne pepper, or to taste
1 16-ounce jar green salsa, green enchilada sauce or taco sauce
1/4 cup water
1 15-ounce can pinto or kidney beans, rinsed

PREPARATION
Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes. Stir in beans and cook until heated through, about 1 minute.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat just before serving.

NUTRITION
Per serving: 307 calories; 8 g fat ( 3 g sat , 3 g mono ); 64 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 27 g protein; 6 g fiber; 516 mg sodium; 641 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Vitamin A & Zinc (40% dv), Folate (20% dv), Potassium (18% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 2 vegetable, 3 lean meat

Broccoli Cheese Chowder

2011-08-01T18:10:00.000-05:00

Not going to lie, I was so sad when I found out that Chili's did not offer their broccoli cheese soup anymore. It was (is) one of my favorite soups, and I really wanted it that night. Thank goodness for easy and healthy recipes for a similar soup; check this one out from Eating Well.

Broccoli-Cheese Chowder

From EatingWell: Winter 2004, The EatingWell Diabetes Cookbook (2005)

This satisfying remake of broccoli chowder benefits from the creamy texture of cooked potatoes and smooth, tangy reduced-fat sour cream instead of getting its richness from as much as a cup each of cream and cheese. Not only is the flavor vibrant, but a single serving gives you over half of the daily recommendation for vitamin C.

6 servings, 1 cup each

Active Time: 45 minutes

Total Time: 1 hour 5 minutes

INGREDIENTS
1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 14-ounce cans vegetable broth, or reduced-sodium chicken broth
8 ounces broccoli crowns, (see Ingredient Note), cut into 1-inch pieces, stems and florets separated
1 cup shredded reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt

PREPARATION
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.

TIPS & NOTES
Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.
Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.

NUTRITION
Per serving: 205 calories; 9 g fat ( 4 g sat , 3 g mono ); 21 mg cholesterol; 23 g carbohydrates; 9 g protein; 4 g fiber; 508 mg sodium; 436 mg potassium.

Nutrition Bonus: Vitamin C (61% daily value), Vitamin A (64% dv), Calcium (34% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 vegetable, 1 high-fat meat

Balsamic & Parmesan Roasted Cauliflower

2011-07-29T11:03:00.000-05:00

Eating vegetables can get boring when you're just steaming or roasting them. To break away from the plain vegetable cycle, check out this recipe from Eating Well.

Balsamic & Parmesan Roasted Cauliflower

From EatingWell: January/February 2008

Roasting isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor.

4 servings, about 1 cup each

Active Time: 10 minutes

Total Time: 35 minutes

INGREDIENTS
8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
2 tablespoons extra-virgin olive oil
1 teaspoon dried marjoram
1/4 teaspoon salt
Freshly ground pepper to taste
2 tablespoons balsamic vinegar
1/2 cup finely shredded Parmesan cheese

PREPARATION
Preheat oven to 450°F.
Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

TIPS & NOTES
Tip: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion—removing a “plug” from the center of the head. Break or cut florets into the desired size.

NUTRITION
Per serving: 149 calories; 10 g fat ( 3 g sat , 6 g mono ); 7 mg cholesterol; 10 g carbohydrates; 7 g protein; 4 g fiber; 364 mg sodium; 490 mg potassium.

Nutrition Bonus: Vitamin C (120% daily value), Folate (22% dv), Fiber (16% dv), Calcium (15% dv)

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1/2 lean meat, 1 1/2 fat

Skillet Gnocchi with Chard & White Beans

2011-07-26T20:22:00.000-05:00

I absolutely love gnocchi, the way that it's prepared in restaurants is to die for. Check out this recipe from Eating Well for gnocchi with chard and white bean.

Skillet Gnocchi with Chard & White Beans
From EatingWell: January/February 2009

In this one-skillet supper, we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey mozzarella. Serve with a mixed green salad with vinaigrette.

6 servings

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 16-ounce package shelf-stable gnocchi, (see Tip)
1 medium yellow onion, thinly sliced
4 cloves garlic, minced
1/2 cup water
6 cups chopped chard leaves, (about 1 small bunch) or spinach
1 15-ounce can diced tomatoes with Italian seasonings
1 15-ounce can white beans, rinsed
1/4 teaspoon freshly ground pepper
1/2 cup shredded part-skim mozzarella cheese
1/4 cup finely shredded Parmesan cheese

PREPARATION
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

TIPS & NOTES
Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

NUTRITION
Per serving: 325 calories; 7 g fat ( 2 g sat , 3 g mono ); 8 mg cholesterol; 55 g carbohydrates; 14 g protein; 6 g fiber; 616 mg sodium; 360 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv), Calcium & Iron (19% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 fat

Hearty Pancakes

2011-07-24T09:17:00.000-05:00

You have to love that I am sitting here, sharing heart healthy recipes while I watch Man vs. Food Nation. Anyway! Another collection of recipes from Health.com of dishes that are low in saturated fats, so try some of these and keep the bad fats away.

Hearty Pancakes

Pancakes are a morning staple, but they aren’t all that healthy if made with milk and eggs and slathered with butter and syrup.

This recipe uses applesauce to cut down on fat content and add some fiber as well. What’s more, walnuts give a slight crunch and "good" monounsaturated and polyunsaturated fats.

Yield: 6 servings (serving size: 2 pancakes and 2 teaspoons maple syrup)

Saturated fat: 1 g

Substituting applesauce for the buttermilk, shortening, or oil found in traditional pancake recipes adds fiber and cuts fat. The additional fiber, plus protein and good fats in walnuts, will help keep you full longer

Ingredients

1 cup whole wheat flour
1/4 cup all-purpose flour
1/3 cup uncooked farina (such as Cream of Wheat)
1/3 cup sugar
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 1/2 cups vanilla soy milk
1/4 cup applesauce
1 large egg, lightly beaten
Cooking spray
1/2 cup golden raisins, divided
1/2 cup coarsely chopped walnuts, divided
1/4 cup maple syrup
Preparation
Lightly spoon the flours into dry measuring cups; level with a knife. Combine flours, farina, and next 4 ingredients (through salt) in a large bowl, stirring with a whisk. Combine milk, applesauce, and egg in a medium bowl, stirring until well blended. Add milk mixture to flour mixture, stirring until well combined. Let batter stand 5 minutes.
Heat a nonstick griddle or skillet over medium heat; coat pan with cooking spray. Pour about 1/4 cup batter per pancake onto pan; sprinkle each with 2 teaspoons raisins and 2 teaspoons walnuts. Cook 1 minute or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 1 minute or until bottoms are lightly browned. Repeat procedure with remaining batter, raisins, and walnuts. Serve with syrup.

Cooking Light, NOVEMBER 2004

Nutrition Facts:

CALORIES 347 (23% from fat)

FAT 9g (sat 1g, mono 1.3g, poly 5.1g)
PROTEIN 8.8g
CARBOHYDRATE 61.1g
FIBER 4.3g
CHOLESTEROL 35mg
IRON 4.8mg
SODIUM 537mg
CALCIUM 142mg

Strawberry Shortcakes

2011-07-21T10:11:00.000-05:00

These are kind of my favorite types of recipe collections to post. From Health.com, here is a collection of desserts made healthier for us to enjoy without all of the calories and fat.

Strawberry Shortcakes

This traditional dessert can sometimes be loaded with fat. With ingredients like sugary cake and whipped cream, a strawberry shortcake may not fit into your eating plan.

But you won’t notice the difference if you whip up this healthier take on the original. You’ll love it just as much as the fattier version. Also, ours uses store-bought dessert shells to cut prep time.

Saturated fat: 0.3 g

You won't believe this delicious, classic dessert is low in calories and in fat. You even have wiggle room to add a scoop of fat-free vanilla ice cream to top it off.

Yields:

6 servings (serving size: 1 cake and 1/3 cup sauce)

Ingredients

1 tablespoon calorie-free sweetener
1 tablespoon cornstarch
1 cup orange juice
1/4 teaspoon vanilla or almond extract
1 1/2 cups sliced fresh strawberries (about 1 pint)
6 spongecake dessert shells (5-ounce package)

Preparation

Combine sweetener and cornstarch in a small saucepan. Stir in orange juice. Bring to a boil; cook, stirring constantly, 1 minute or until mixture is thickened and bubbly. Remove from heat, and stir in extract. Cool completely.

Combine orange juice mixture and strawberries in a bowl; stir gently. Cover and chill 30 minutes.

To serve, spoon sauce over dessert shells.

Tip: This luscious sauce is also good spooned over no-sugar-added ice cream, angel food cake, or fat-free pound cake.

Nutritional Info

CALORIES 113 (0.0% from fat)

FAT 0.9g (sat 0.3g, mono 0.0g, poly 0.0g)
PROTEIN 2g
CARBOHYDRATE 24.3g
FIBER 0.2g
CHOLESTEROL 33mg
IRON 0.0mg
SODIUM 169mg
CALCIUM 0.0mg

Vegetable Soft Tacos with Chipotle Sour Cream

2011-07-19T14:49:00.000-05:00

I love this! From Health.com, check out recipes for comfort food with a vegetarian spin. For those of us who don't eat meat or are sometimes in the mood for meat alternatives, this recipe collection has great recipes that are still filling and still taste great.

Vegetable Soft Tacos With Chipotle Sour Cream
The perfect vegetarian summer meal!

Serves 4

2 cups corn (fresh or frozen)
2 limes, juiced
2 tsp. cumin
1 1/2 tsp. paprika
2 tsp. salt
2 tbsp. olive oil
2 red bell peppers, sliced thin
1 red onion, sliced thin
1 can (15 oz.) black beans, drained and rinsed (or make your own!)
1 green cabbage, sliced thin
1 bunch fresh cilantro, minced
1 tbsp. white vinegar
1 1/2 tsp. sugar
1 avocado
3 radishes, sliced thin
1 cup sour cream
2 canned chiles in adobo sauce, seeded and diced plus 2 tsp. of the adobo sauce
1/2 cup shredded Monterey Jack cheese
Whole-wheat tortillas

1. Preheat oven to 425 degrees. Toss together corn, 1 tbsp. of olive oil, lime juice, 1 tsp. salt, cumin, bell peppers, and onion in a large bowl, then spread on half a baking sheet.

2. In a large bowl, toss together remaining olive oil, paprika, 1 tsp. salt, and black beans. Spread on the other half of the baking sheet.

3. Bake for 20 to 25 minutes, tossing occasionally, until beans are crispy and veggies are cooked.

4. While that’s baking, combine cabbage, cilantro, vinegar, sugar, diced avocado, radishes, and a pinch of salt. Set aside.

5. In a small bowl, mix together sour cream, chili peppers, and adobo sauce.

6. When veggies and beans are done, fill tortillas, then layer on cabbage mixture and a drizzle of sour cream. Sprinkle with cheese.

Almond Butter Brownies

2011-07-17T21:04:00.000-05:00

I found out about this recipe for Almond Butter Brownies from Glamour's Vitamin G blog. They posted this recipe from Elena's Pantry for these brownies made with almond butter which are also gluten free. They say that they are amazing so I thought I'd share this alternative brownie recipe with yall.

Check it out here and check out The Fitnessista's slight adjustments to the recipe here

Chocolate Chunk Bread Pudding

2011-07-14T21:36:00.000-05:00

From Health.com, here is a great recipe for Chocolate Chunk Bread Pudding; it's healthy but still has the comforting and delicious taste that bread pudding should have.

Chocolate Chunk Bread Pudding

Try not to chop the chocolate too finely so you'll have good-sized chunks to bite into. Hawaiian bread pudding is a soft, sweet bread found in the bakery section of most grocery stores. Leftovers are good for ham and Swiss sandwiches.

Yield & Time
2 servings

Ingredients

1 3/4 cups (1/2-inch) cubed Hawaiian sweet bread
2/3 cup 2% reduced-fat milk
2 tablespoons sugar
1 1/2 tablespoons unsweetened cocoa
1 tablespoon Kahlúa (coffee-flavored liqueur)
1/2 teaspoon vanilla extract
1 large egg, lightly beaten
Cooking spray
1 ounce semisweet chocolate, coarsely chopped
2 tablespoons frozen fat-free whipped topping, thawed

Preparation

Preheat oven to 350°.

Arrange bread cubes in a single layer on a baking sheet. Bake at 350° for 5 minutes or until toasted. Remove bread from oven; decrease oven temperature to 325°.

Combine milk and next 5 ingredients (milk through egg) in a medium bowl, stirring well with a whisk. Add bread, tossing gently to coat. Cover and chill 30 minutes or up to 4 hours.

Divide half of bread mixture evenly between 2 (6-ounce) ramekins or custard cups coated with cooking spray; sprinkle evenly with half of chocolate. Divide remaining bread mixture between ramekins; top with remaining chocolate.

Place ramekins in an 8-inch square baking pan; add hot water to pan to a depth of 1 inch. Bake at 325° for 35 minutes or until set. Serve each pudding warm with 1 tablespoon whipped topping.

Nutritional Info
CALORIES 319 (30% from fat)
FAT 10.6g (sat 5.2g, mono 3.6g, poly 0.8g)
PROTEIN 9.8g
CARBOHYDRATE 45.3g
FIBER 2.1g
CHOLESTEROL 121mg
IRON 1.8mg
SODIUM 141mg
CALCIUM 125mg

Cooking Light, JANUARY 2003

8 Energy Zappers—and How to Avoid Them

2011-07-13T15:53:00.000-05:00

Oprah has great advice on how to keep yourself happy and keep yourself moving smoothly through life, being successful or trying successfully at everything you do. Here are some interested energy zappers that we come across and ways to beat them.

8 Energy Zappers—and How to Avoid Them

By Annie Gottlieb
O, The Oprah Magazine | From the January 2003 issue of O, The Oprah Magazine

1. Energy drain: Other people's expectations
Are you living someone else's dream for you? You're putting out energy but starving emotionally. The other person gets all the satisfaction.

Energy move: Declare independence
You bought in; you can set yourself free. No confrontation needed, just "I don't have to expect that of myself." Worst-case scenario: Someone who's not you will be disappointed. You will feel wonderful.

2. Energy drain: Loss of self
As kids, we had to play by the rules; our unique energy got caged.

Energy move: Personalize your life
Ask yourself, If it were up to me, what would I...hang on my wall? Wear to work? Do for fun? Find the pockets of freedom where you can be more yourself.

3. Energy drain: Deprivation
Duties and responsibilities fill your days. You gain weight trying to get emotional energy from food.

Energy move: Add pleasure, beauty, fun
Satisfying experiences, large and small, are the real nourishment you crave. Plan a big treat to look forward to—and a little one every day.

4. Energy drain: Envy
We often don't feel envy directly—but we might find someone else's good fortune depressing.

Energy move: Count your blessings
Comparison is a loser's game. Look at what you have, and actively feel grateful. (P.S. That person you envy—you don't know how messy her life really is. Chances are you wouldn't want it if you had it.)

5. Energy drain: Worry
When you worry, you think you're dealing with things, but you're just suffering. Worry never comes up with good ideas. It torments and exhausts us.

Energy move: Get going
Action is the cure for worry. Do one thing that brings you a step closer to coping. If it's the middle of the night, get up and write a to-do list.

6. Energy drain: Unfinished business
Unmade decisions and postponed projects drain you.

Energy move: Do it or dump it
Forget the perfect decision—just trust yourself and make a choice. Put projects in an appointment book. If you can't find any good time, that's a signal you don't want to do it. So don't.

7. Energy drain: Overcommitment
You're always saying "yes"—to your boss, mother, kids, friends; to requests, favors, meetings.

Energy move: Say "yes" to yourself
Tell someone else "no" every once in a while, just to feel your own power. You'll gain a whole new sense of your ability to take care of yourself.

8. Energy drain: Holding on to loss
Fresh loss is an emergency. But old losses you can't let go of are dead weight.

Energy move: Cry all your tears
Indulge in big-time mourning. Take off from work, stay in bed, and do nothing but cry till you're dry—and bored. Then go out and embrace life.

Ground Sirloin Sliders

2011-07-11T12:20:00.000-05:00

From Health.com, here is a collection of recipes, perfect for the summer grill season. They have put together a list of delicious healthy burger recipes to satisfy the cravings without all of the calories.

Ground Sirloin Sliders

Prep: 5 minutes; Cook: 8 minutes,

Yield & Time
Makes 6 servings (serving size: 2 sliders)

Ingredients

12 miniature buns or dinner rolls
3/4 pound lean ground sirloin
1 tablespoon Worcestershire sauce
1/2 teaspoon black pepper
Olive oil cooking spray
2 ounces extra-sharp Cheddar cheese, thinly sliced
24 small dill pickle slices

Preparation

1. Remove some of the fluffy center from the buns so that they will sit well on top of burgers; set aside.

2. Combine sirloin with Worcestershire and pepper, and form into 12 (2-inch) flat patties.

3. Preheat a lightly oiled grill pan over moderate heat until hot but not smoking. Cook burgers over moderate heat, turning, and evenly top with cheese, about 2 minutes per side for medium or until cheese is melted. (Use a meat thermometer to check that burgers have reached 160°.) Transfer the burgers to a plate, and grill the buns, cut sides down, 1-2 minutes or until toasted.

4. Sandwich burgers between buns with about 2 pickles per slider.

Nutritional Info
CALORIES 283
FAT 7g (sat 2g, mono 2g, poly 2g)
PROTEIN 18g
CARBOHYDRATE 38g
FIBER 6g
CHOLESTEROL 27mg
IRON 3mg
SODIUM 697mg
CALCIUM 134mg

Health, JUNE 2010

Pan-Grilled Salmon with Pineapple Salsa

2011-07-08T12:08:00.000-05:00

Eating fish is a great way to get a healthy, filling protein fix with healthy fats and is a great alternative to eating meat. From Health.com, here is a recipe for Pan Grilled Salmon with Pineapple Salsa.

Pan-Grilled Salmon with Pineapple Salsa

Perfect for a summer night, this tropical salmon provides omega-3 fatty acids. Add fiber, which aids in digestion, with half a cup of whole-grain rice.

Yield & Time
serves 4 (serving size: 1 fillet and 1/3 cup salsa)

Ingredients
1 cup chopped fresh pineapple
2 tablespoons finely chopped red onion
2 tablespoons chopped cilantro
1 tablespoon rice vinegar
1/8 teaspoon ground red pepper
Cooking spray
4 (6-ounce) salmon fillets (about 1/2-inch thick)
1/2 teaspoon salt

Preparation

Combine first 5 ingredients (through pepper) in a bowl; set aside.

Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork. Top with salsa.

Nutritional Info
CALORIES 294 (41% from fat)
FAT 13.2g (sat 3.1g, mono 5.7g, poly 3.2g)
PROTEIN 36.4g
CARBOHYDRATE 5.6g
FIBER 0.6g
CHOLESTEROL 87mg
IRON 0.8mg
SODIUM 375mg
CALCIUM 26mg

Health, APRIL 2002

Zero Points Value Slow Cooker Soup

2011-07-05T19:29:00.000-05:00

One of my favorite things to make is a good soup. Soups can climb high in sodium and calories if it uses cream base or fatty meat as the flavoring. Here is a 0 point (new and old system) soup from Weight Watchers that will add great flavor, vegetables, and fiber to any meal.

Zero POINTS® Value Slow Cooker Soup

10 oz spinach, baby leaves
2 medium carrot(s), chopped
2 medium celery, ribs, chopped
1 large onion(s), chopped
1 medium garlic clove(s), minced
4 cup(s) vegetable broth
28 oz canned diced tomatoes
2 piece(s) bay leaf
1 Tbsp dried basil
1 tsp dried oregano
1/2 tsp red pepper flakes, crushed

Place all ingredients in a slow cooker; cover and cook on high power for 5 hours. Remove bay leaves, stir and serve.

Yields about 1 cup per serving.

POINTS® Value: 0
Servings: 8

10 "Healthiest" Fast Food Meals

2011-07-02T12:10:00.000-05:00

From a friend who leads Weight Watchers Meetings in Syracuse, here is an article about the 10 best fast food meals for you. She added in the points values (before points plus) to show us where these meals ranked on the Weight Watchers scale. If you're not interested in the Weight Watchers aspect, use this as a guide to help you make the best choice when eating fast food.

10 Best Fast Food Meals

Fast food breakfasts, lunches, and dinners you don't have to feel guilty about.

By Elaine Magee, MPH, RD
WebMD Expert Review

So you're trying to eat healthy and/or lose some extra pounds, but you're on the road and in a hurry – so you find yourself in the drive-through line. Not to worry: There is such a thing as healthy fast food (or at least healthier). You can order a meal at most fast food chains with less than 500 calories, moderate amounts of fat and saturated fat, and ample protein and fiber.

Here are 10 of the healthiest fast food meals from some of the top fast food chains. (To make sure your beverage choice doesn't undo the calorie savings, be sure to go for a zero-calorie drink like water, unsweetened tea, coffee, or diet soda.)

Healthy Fast Food Meal No. 1. Grilled Chicken Sandwich and Fruit Cup (Chick-fil-A)

Several fast food chains offer a grilled chicken sandwich. The trick is ordering it without mayo or creamy sauce, and making sure it’s served with a whole grain bun.

One of the healthier grilled chicken sandwiches out there is made by Chick-fil-A. Grilled chicken sandwiches at Carl’s Jr., Wendy’s, and McDonald’s are close seconds. The Carl’s Jr. sandwich comes with BBQ sauce, while the Wendy’s sandwich includes a calorie-friendly honey mustard sauce. Make sure you order the McDonald’s sandwich without mayonnaise.

Nutritional breakdown: A Chick-fil-A Chargrilled Chicken Sandwich (without the honey-roasted BBQ sauce), along with a large fruit cup, has 400 calories, 3.5 grams fat (8% calories from fat), 1 g saturated fat, 0 g trans fat, 55 mg cholesterol, 1120 mg sodium, 65 g carbohydrate, 6 g fiber, and 30 g protein. 7POINTS

Healthy Fast Food Meal No. 2. Chili-Topped Potato (Wendy's)

You won’t find a "chili topped potato" on the Wendy’s menu. But you can make this savory and satisfying meal happen by buying the plain baked potato and a small chili. Together, they make a balanced meal with ample protein, carbs, and fat, and half a day’s worth of fiber (12 grams).

A plain baked potato and small chili from Wendy’s has 460 calories, 6 g fat (12% calories from fat), 2.5 g saturated fat, 0 g trans fat, 40 mg cholesterol, 855 mg sodium, 80 g carbohydrate, 12 g fiber, and 21 g protein. 9 POINTS

Healthy Fast Food Meal No. 3: Grilled Chicken Breast with Mashed Potatoes, Corn on the Cob (KFC)

When you want something far from standard fast food fare, KFC’s meal deal can be a healthful solution. Choose their tasty grilled chicken breast as your entree, and mashed potatoes and corn as your two sides. This combination offers plenty of protein (41 grams) with a moderate amount of carbohydrate (49 grams) and fat (10 grams).

A meal of grilled chicken, mashed potatoes, and 5.5-inch corncob from (KFC) contains 430 calories, 10 g fat (21% calories from fat), 2 g saturated fat, 0 g trans fat, 90 mg cholesterol, 905 mg sodium, 49 g carbohydrate, 5 g fiber, and 41 g protein. 9 POINTS

Healthy Fast Food Meal No. 4: Chick-n-Minis Breakfast (Chick-Fil-A)

What’s the best fast food breakfast sandwich? Believe it or not, there are a few contenders. There’s the Breakfast Jack from Jack in the Box, which is fairly low in calories, fat, and sodium (284 calories, 11 grams fat, 4 grams saturated fat, 790 mg sodium 7 POINTS). And then there's McDonald’s Egg McMuffin, which has more fiber and protein (2 g fiber, 18 g protein) than many other breakfast sandwiches. But the title goes to Chick-Fil-A’s Chick-n-minis -- the lowest in calories, fat, cholesterol, and sodium among the offerings at the major chains.

Chick-Fil-A's Chick-n-Minis have 260 calories, 10 g fat (35% calories from fat), 2.5 g saturated fat, 0 g trans fat, 40 mg cholesterol, 650 mg sodium, 30 g carbohydrate, 1 g fiber, and 14 g protein. 6 POINTS

Healthy Fast Food Meal No. 5: Chicken Teriyaki Bowl (Jack in the Box)

This dish would be better if it had brown rice instead of white rice, and the sodium is definitely high (1461 milligrams). Still, it's very low in saturated fat yet contains plenty of protein (25 grams) and some fiber (4 grams). I chose the Chicken Teriyaki Bowl over Jack in the Box’s Steak Teriyaki Bowl because the steak option has even more sodium (1739 mg) plus 2 more grams of saturated fat.

The Chicken Teriyaki Bowl from Jack in the Box contains 585 calories, 6 g fat (9% calories from fat), 1 g saturated fat (2% calories from saturated fat), 0 g trans fat, 36 mg cholesterol, 1461 mg sodium, 106 g carbohydrate, 4 g fiber, and 25 g protein. 11 POINTS

Healthy Fast Food Meal No. 6: Chargrilled Chicken Cool Wrap (Chick-fil-A)

I think this is the best-looking, best tasting, most satisfying fast food chicken wrap on the market. It doesn’t compare to the smaller wraps made by a couple of other chains. Although you’d probably need two of the smaller wraps for a meal, one of these wraps is likely to satisfy. It’s packed with fiber (9 grams) and protein (33 grams) and moderate in fat and saturated fat. However, it is high in sodium (1,300 mg) and any dressing served with it would add to that. The two Chick-fil-A dressings lowest in fat and sodium are Fat-Free Honey Mustard (60 calories, 0 g fat, 210 mg sodium) and Reduced Fat Berry Balsamic Vinaigrette (70 calories, 2 g fat, 150 mg sodium).

Chick-fil A's Chargrilled Chicken Cool Wrap with Fat Free Honey Mustard Dressing has

470 calories, 12 g fat (23% calories from fat), 4 g saturated fat, 0 g trans fat, 55 mg cholesterol, 1510 mg sodium, 64 g carbohydrate, 10 g fiber, 33 g protein. 10 POINTS

Healthy Fast Food Meal No. 7: Southwest Salad and Fruit n Yogurt Parfait (McDonalds)

The grilled chicken salads offered at a handful of fast food chains are among the best options -- as long as the chicken is grilled, not fried, and the dressing is light. One standout is McDonalds' Southwest Salad, which is the highest in fiber and protein and among the lowest in saturated fat among the major chains' chicken salads.

Another good choice would be the Chargrilled and Fruit Salad from Chick-fil-A, the lowest in fat and cholesterol. (Adding a large bowl of their Hearty Breast of Chicken Soup would make this a filling meal.) Not including dressing, the Burger King Tendergrill Chicken Garden Salad is the lowest in calories, and Carl’s Jr.'s Charbroiled BBQ Chicken Salad is the lowest in sodium.

A meal of McDonald's Southwest Salad with Grilled Chicken (not including dressing) and Fruit ‘n Yogurt Parfait has 480 calories, 11 g fat (21% calories from fat), 4 g saturated fat , 0 g trans fat, 75 mg cholesterol, 1045 mg sodium, 61 g carbohydrate, 7 g fiber, and 34 g protein. 10 POINTS

Healthy Fast Food Meal No. 8. Veggie Burger and Garden Salad (Burger King)

Veggie burgers come and go at fast food outlets, and at this moment the best one is also the only one among major chains. You should order Burger King’s Veggie Burger without mayonnaise, but the cheese slice is up to you.

This surprisingly tasty sandwich, which is more like a garden burger than a soy substitute trying to be a beef burger, contributes 7 grams of fiber and 22 grams of protein (25 if you opt for the cheese). Make it a meal by adding a garden salad.

A Burger King Veggie Burger (without mayonnaise), Garden Salad (no chicken) and half a packet of Light Italian Dressing totals 450 calories, 12.5 g fat (25% calories from fat), 4.2 g saturated fat, 0 g trans fat, 10 mg cholesterol, 1320 mg sodium, 52.5 g carbohydrate, 10 g fiber, 26 g protein. 9 POINTS

Healthy Fast Food Meal No. 9: Veggie Delite Sandwich and Tomato Orzo Soup (Subway)

Another good vegetarian option, particularly if you watching your sodium intake, is the Veggie Delite Sandwich from Subway with 5 grams of fiber and 410 milligrams sodium. Pair it with a bowl of vegetable soup for a filling lunch.

A 6-inch Veggie Delite sandwich plus Fire-Roasted Tomato Orzo soup from Subway totals 360 calories, 3.5 g fat (9% calories from fat), 1 g saturated fat , 0 g trans fat, 5 mg cholesterol, 820 mg sodium, 69 g carbohydrate, 7 g fiber, 14 g protein. 7 POINTS

Healthy Fast Food Meal No 10: Chicken Fresco Burrito Supreme and Pintos 'n' Cheese (Taco Bell)

Need a protein-and-fiber boost in the middle of the day? The Chicken Fresco Burrito Supreme gives you 8 grams of fiber and 18 grams of protein with only 21% calories from fat. The sodium is high, however – 1,410 milligrams. If you're looking for a vegetarian choice, Taco Bell's Fresco Bean Burrito has similar nutritional statistics, and goes great with a side of Mexican Rice.

A Chicken Fresco Burrito Supreme with Pintos ‘n Cheese from Taco Bell has 520 calories, 15 g fat (26% calories from fat), 5.5 g saturated fat, 0 g trans fat, 40 mg cholesterol, 2140 mg sodium, 69 g carbohydrate, 17 g fiber, 28 g protein. 11 POINTS

(Elaine Magee, MPH, RD, is the "Recipe Doctor" for WebMD and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.)

Best.Advice.Ever Part 19

2011-06-30T12:08:00.000-05:00

If you missed the other parts of this, check them out here. This obviously is to do with my absolute obsession with "Everybody's Free To Wear Sunscreen" If you haven't seen the video, it is posted on part 1, or you can easily youtube it.

Do not read beauty magazines. They will only make you feel ugly.

It's true...even when I read some parts of Glamour or Cosmo (which i LOVE) sometimes I feel inadequate...maybe it's best to take these magazines with a grain of salt...I've tried to read them just for fashion and other advice, but some days I sink back into old habits.

The Amazing Two Ingredient Dipping Sauce

2011-06-28T19:51:00.000-05:00

I really love all the interesting tips, tricks, and recipes on Glamour's Vitamin G blog. The one that I'd like to share today is for a dipping sauce that can go with several different foods.

The Amazing, Two-Ingredient Dipping Sauce That Makes Everything Tastes Better!

Carrots, spring rolls, sushi, grilled chicken, broccoli, tofu--I can think of a million things that taste infinitely better with a drizzle of my new favorite homemade dipping sauce on top. It's the perfect combo of sweet and spicy and low-cal (and oil free). Bonus: It couldn't be easier to make (and you're boyfriend will think you're a goddess if you do!).

Here's what you do:

*Take two tablespoons of apricot jam or jelly (low-sugar is even better--my fave is the kind from Trader Joe's) and mix in a squeeze of sriracha sauce (it's a hot and spicy Asian condiment that you can find at most grocery stores), about a teaspoon or less.
*Mix in about 1 tablespoon of water to thin out and stir until well combined.
*Dip in your favorite foods and enjoy!

Energy Boosters to Get You Through the Day [part 1]

2011-06-26T09:13:00.000-05:00

Life can be draining. Living life, going to work, and getting things done can be even more draining. It's hard to be productive when you feel like there are weights dragging you down on every move you're trying to make. From O Magazine, here is (in parts) a list of things that we can do to boost our energy and keep it flowing throughout the day.

23 Get-You-Through-the-Day Energy-Boosters

Rev-ups and Rechargers

By Liz Brody
O, The Oprah Magazine | From the July 2003 issue of O, The Oprah Magazine

1. Make a list of everything you plan to do today: In Column A, include the activities that drain you; in column B, those that replenish you. Now figure out how to remove one item from A and add one to B.

2. Don't even think about having a bagel or doughnut (refined carbs) for breakfast. Complex carbs, especially uncooked ones (like muesli), and a bit of protein will give you slow, sustained energy.

3. Take an extra step—and 499 more. "Exercise gets your heart pumping more blood to the muscles," says internist Marianne Legato, MD. "It's one of the best antidotes to fatigue."

Chili-Lime Tilapia with Black Bean Corn Salsa

2011-06-24T09:05:00.000-05:00

Here is another great fish recipe find. I found this one from Hippie Mom at Great Contradictions. It uses tilapia and fresh homemade salsa to create a zesty and flavorful, healthy meal.

Pork Chop Suey

2011-06-21T09:23:00.000-05:00

Chinese Take Out used to be a Sunday night thing with my family. We still go out for Chinese often, but I usually cook for myself now. I don't know how long it's been since I've had take out, but I know that it'd be fun to have some Chinese food without all of the oil and calories. From Eating Well, here are some "Better than Chinese Take Out" recipes for you to try out. I'm excited to do the same.

Pork Chop Suey

From EatingWell: March/April 2010

Chop suey is often made with bamboo shoots and water chestnuts—add them to this recipe if you wish. Serve with: Udon noodles.

4 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
1 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 tablespoons molasses, preferably blackstrap
1/4 teaspoon freshly ground pepper
5 teaspoons cornstarch
2 tablespoons canola oil, divided
1 pound pork tenderloin, trimmed, halved lengthwise and cut into 1/4-inch-thick pieces
1 medium onion, slivered
1 medium red bell pepper, thinly sliced
3 cups mung bean sprouts (see Note)
1 tablespoon minced fresh ginger

PREPARATION
Combine broth, soy sauce, molasses and pepper in a medium bowl. Transfer 2 tablespoons of the mixture to a small bowl; stir in cornstarch until combined. Set aside.
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add pork and cook, stirring frequently, until most of the pink is gone, 2 to 3 minutes. Transfer to a plate.
Increase heat to medium-high. Add the remaining 1 tablespoon oil, onion, bell pepper, sprouts and ginger and cook for 3 minutes. Pour in the broth mixture and bring to a boil. Cook, stirring, for 3 minutes. Reduce heat to medium; add the reserved cornstarch mixture and pork (and any accumulated juice) and cook, stirring, until slightly thickened, about 1 minute.

TIPS & NOTES
Note: Mung bean sprouts (germinated mung beans), often simply labeled “bean sprouts,” are white with a light yellow tip and are thicker than more common alfalfa sprouts.

NUTRITION
Per serving: 280 calories; 10 g fat ( 1 g sat , 5 g mono ); 74 mg cholesterol; 21 g carbohydrates; 7 g added sugars; 28 g protein; 3 g fiber; 504 mg sodium; 957 mg potassium.

Nutrition Bonus: Vitamin C (87% daily value), Potassium (27% dv), Iron (20% dv), Vitamin A (19% dv), Zinc (17% dv), Folate (16% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1 vegetable, 1/2 other carbohydrate, 3 lean meat, 1 fat

Creamy Garlic Pasta with Shrimp & Vegetables

2011-06-17T18:37:00.000-05:00

I could eat pasta every night and not complain. It's so comforting and there are so many ways to create a delicious meal. From Eating Well, here is a collection of pasta recipes to satisfy your carb cravings and entice your taste buds.

Creamy Garlic Pasta with Shrimp & Vegetables

From EatingWell: May/June 2010

Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

4 servings, about 2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
6 ounces whole-wheat spaghetti
12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
1 bunch asparagus, trimmed and thinly sliced
1 large red bell pepper, thinly sliced
1 cup fresh or frozen peas
3 cloves garlic, chopped
1 1/4 teaspoons kosher salt
1 1/2 cups nonfat or low-fat plain yogurt
1/4 cup chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon freshly ground pepper
1/4 cup toasted pine nuts (see Tip; optional)

PREPARATION
Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

TIPS & NOTES
Ingredient Note: Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.

NUTRITION
Per serving: 385 calories; 6 g fat ( 1 g sat , 3 g mono ); 168 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 34 g protein; 10 g fiber; 658 mg sodium; 887 mg potassium.

Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (71% dv), Folate (60% dv), Iron & Magnesium (35% dv), Calcium & Zinc (28% dv), Potassium (25% dv).

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat

Black Bean Soup

2011-06-14T13:49:00.000-05:00

Being a vegetarian or keeping kosher is difficult when most recipes call for chicken or beef based broth. Here is a collection of vegetarian friendly and delicious soups from Eating Well.

Black Bean Soup

From EatingWell: January/February 2010

This is a zippy Southwestern-flavored black bean soup. We make it with canned beans so it comes together in minutes. If you have leftovers, pack them up in individual serving containers for lunch the next day.

4 servings, about 1 1/4 cups each

Active Time: 15 minutes

Total Time: 25 minutes

INGREDIENTS
1 tablespoon canola oil
1 small onion, chopped
1 tablespoon chili powder
1 teaspoon ground cumin
2 15-ounce cans black beans, rinsed
3 cups water
1/2 cup prepared salsa
1/4 teaspoon salt
1 tablespoon lime juice
4 tablespoons reduced-fat sour cream (optional)
2 tablespoons chopped fresh cilantro (optional)

PREPARATION
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
Transfer half the soup to a blender and puree (use caution when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and cilantro, if desired.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 3 days. Garnish with sour cream and cilantro, if desired, just before serving.

NUTRITION
Per serving: 191 calories; 4 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 9 g protein; 9 g fiber; 408 mg sodium; 535 mg potassium.

Nutrition Bonus: Folate (22% daily value), Iron, Potassium & Vitamin C (15% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat

Chicken & Sun-Dried Tomato Orzo

2011-06-12T21:35:00.000-05:00

One of the best ways to keep your body healthy is to eat plenty of fiber. I am a huge carboholic but I know that only certain carbs hold the fiber that helps filter the body and keep the body full for longer. From Eating Well, here is a collection of Quick High Fiber Meals. Check out this recipe for Chicken and Sundried Tomato Orzo.

Chicken & Sun-Dried Tomato Orzo

From EatingWell: March/April 2008

Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
8 ounces orzo, preferably whole-wheat
1 cup water
1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
1 plum tomato, diced
1 clove garlic, peeled
3 teaspoons chopped fresh marjoram, divided
1 tablespoon red-wine vinegar
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 9-ounce package frozen artichoke hearts, thawed
1/2 cup finely shredded Romano cheese, divided

PREPARATION
Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.
NUTRITION
Per serving: 457 calories; 12 g fat ( 3 g sat , 6 g mono ); 68 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium.

Nutrition Bonus: Folate (34% daily value), Iron (25% dv), Potassium (16% dv), Calcium & Vitamin C (15% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 3 lean meat, 1/2 fat

Vegetable Lover's Chicken Soup

2011-06-10T10:55:00.000-05:00

How about a boost of vegetables with feel good-ness of chicken soup. From Eating Well, here is a recipe for Vegetable Lover's Chicken Soup.

Vegetable Lover's Chicken Soup

From EatingWell: December 2006, EatingWell Serves Two

Classic comfort food is yours, in just slightly more than half an hour. Serve with some crusty whole-grain bread and top with grated Romano or Parmesan cheese.

2 servings, 2 cups each

Active Time: 35 minutes

Total Time: 40 minutes

INGREDIENTS
1 tablespoon extra-virgin olive oil
8 ounces chicken tenders, cut into bite-size chunks
1 small zucchini, finely diced
1 large shallot, finely chopped
1/2 teaspoon Italian seasoning blend
1/8 teaspoon salt
2 plum tomatoes, chopped
1 14-ounce can reduced-sodium chicken broth
1/4 cup dry white wine
2 tablespoons orzo, or other tiny pasta, such as farfelline
1 1/2 cups packed baby spinach

PREPARATION
Heat oil in a large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until browned, 3 to 4 minutes. Transfer to a plate.
Add zucchini, shallot, Italian seasoning and salt and cook, stirring often, until the vegetables are slightly softened, 2 to 3 minutes. Add tomatoes, broth, wine and orzo (or other tiny pasta); increase heat to high and bring to a boil, stirring occasionally. Reduce heat to a simmer and cook until the pasta is tender, about 8 minutes, or according to package directions. Stir in spinach, the cooked chicken and any accumulated juices from the chicken; cook, stirring, until the chicken is heated through, about 2 minutes.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate up to 3 days or freeze up to 3 months.

NUTRITION
Per serving: 261 calories; 8 g fat ( 1 g sat , 5 g mono ); 72 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 31 g protein; 2 g fiber; 335 mg sodium; 483 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (45% dv), Folate (22% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 3 1/2 very lean meat, 1/2 fat

Peanut Noodles with Shredded Chicken & Vegetables

2011-06-07T20:16:00.000-05:00

From Eating Well, here is an enticing recipe for Peanut Noodles with Shredded Chicken and Vegetables. It's a neat way to make your own asian inspired meal at home with less calories.

Peanut Noodles with Shredded Chicken & Vegetables

From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market's salad bar and create your own mix.

READER'S COMMENT:

"This was amazing! I used rotisserie chicken and as most people recommended, crunchy peanut butter. I added some scallions to the veggie mix and made 1 1/2 x the sauce since we tend to like a little more. Served with extra chili sauce on...

6 servings, 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS
1 pound boneless, skinless chicken breasts
1/2 cup smooth natural peanut butter
2 tablespoons reduced-sodium soy sauce
2 teaspoons minced garlic
1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
1 teaspoon minced fresh ginger
8 ounces whole-wheat spaghetti
1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

PREPARATION
Put a large pot of water on to boil for cooking pasta.
Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.
Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.

NUTRITION
Per serving: 363 calories; 12 g fat ( 2 g sat , 0 g mono ); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.

Nutrition Bonus: Selenium (58% daily value), Fiber (27% dv), Vitamin C (25% dv), Magnesium (19% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 1/2 vegetable, 3 lean meat

Pasta & Bean Soup

2011-06-04T19:55:00.000-05:00

Soups with a good balance of carbs, proteins, and veggies make me very happy. Soups like that that are easy to make pretty much make my day. From Eating Well, here is a simple, homestyle recipe for Pasta and Bean Soup.

Pasta & Bean Soup

From EatingWell: Fall 2004, The EatingWell Diabetes Cookbook (2005)

Using basic canned goods and a few other staples, you can make this comforting soup in just minutes. The trick to achieving a full-bodied homemade flavor from canned chicken broth is to freshen it up with a handful of herbs, some garlic cloves and crushed red pepper. For a meatier flavor, add a little crumbled cooked Italian turkey sausage to the soup.

8 servings, 1 cup each

Active Time: 15 minutes

Total Time: 35 minutes

INGREDIENTS
4 14-ounce cans reduced-sodium chicken broth
6 cloves garlic, crushed and peeled
4 4-inch sprigs fresh rosemary, or 1 tablespoon dried
1/8-1/4 teaspoon crushed red pepper
1 15-1/2-ounce or 19-ounce can cannellini, (white kidney) beans, rinsed, divided
1 14-1/2-ounce can diced tomatoes
1 cup medium pasta shells, or orecchiette
2 cups individually quick-frozen spinach, (6 ounces) (see Ingredient note)
6 teaspoons extra-virgin olive oil, (optional)
6 tablespoons freshly grated Parmesan cheese

PREPARATION
Combine broth, garlic, rosemary and crushed red pepper in a 4- to 6-quart Dutch oven or soup pot; bring to a simmer. Partially cover and simmer over medium-low heat for 20 minutes to intensify flavor. Meanwhile, mash 1 cup beans in a small bowl.
Scoop garlic cloves and rosemary from the broth with a slotted spoon (or pass the soup through a strainer and return to the pot). Add mashed and whole beans to the broth, along with tomatoes; return to a simmer. Stir in pasta, cover and cook over medium heat, stirring occasionally, until the pasta is just tender, 10 to 12 minutes.
Stir in spinach, cover and cook just until the spinach has thawed, 2 to 3 minutes. Ladle the soup into bowls and garnish each serving with a drizzle of oil, if desired, and a sprinkling of Parmesan. Variation: Substitute chickpeas (garbanzo beans) for the cannellini beans; use a food processor to puree them.

TIPS & NOTES
Ingredient Note: Individually quick-frozen (IQF) spinach is sold in convenient plastic bags. If you have a 10-ounce box of spinach on hand, use just over half of it and cook according to package directions before adding to the soup in Step 3.

NUTRITION
Per serving: 133 calories; 2 g fat ( 1 g sat , 0 g mono ); 6 mg cholesterol; 21 g carbohydrates; 9 g protein; 4 g fiber; 356 mg sodium; 29 mg potassium.

Nutrition Bonus: Vitamin A (35% daily value), Fiber (16% dv).

Carbohydrate Servings: 1

Exchanges: 1 1/ 2 starch, 1 vegetable, 1 lean meat

Mediterranean Picnic Snack

2011-06-01T19:37:00.000-05:00

Spending more time on making a snack than it takes to eat it pretty much sucks. Here are some quick and healthy snacks from Eating Well that should take almost no time to prepare and will taste great.

Mediterranean Picnic Snack

From EatingWell: October/November 200

Sweet tomatoes, salty olives and tangy cheese are a perfect afternoon pick-me-up.

1 serving

Active Time: 5 minutes

Total Time: 5 minutes

INGREDIENTS
1 slice crusty whole-wheat bread, cut into bite-size pieces
10 cherry tomatoes
1/4 ounce sliced aged cheese
6 oil-cured olives

PREPARATION
Combine bread pieces, tomatoes, cheese and olives in a portable container.

NUTRITION
Per serving: 201 calories; 10 g fat ( 3 g sat , 1 g mono ); 9 mg cholesterol; 23 g carbohydrates; 7 g protein; 4 g fiber; 693 mg sodium; 474 mg potassium.

Nutrition Bonus: Protein, fiber, vitamin C, potassium, calcium.

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 vegetable, 2 fat

The Best Times to Stretch

2011-05-31T16:45:00.000-05:00

From Glamour's Vitamin G Blog, via The Fitnessista, here are 3 key times during the day that you should stretch. Stretching keeps your muscles warm and limber, keeping you from stiffening up and being uncomfortable. It can help keep your blood pumping and your body in good shape.

Best Times to Stretch

*Right after you wake up: I've started stretching in bed as a more relaxing way to wake up. Before I set my feet on the floor, I slowly stretch my legs, then arms. Health experts say that pausing this way before you jump out of bed and start your busy day can really help you manage stress.

*After exercise: Sure, go ahead and stretch a little before you work out, but it may be most important to loosen those limbs after your long run, say experts.

*Right before sleep: Yawning and stretching, say sleep experts, is how animals hit the hay, and it's a technique that might help you fall asleep sooner, too.

Hot Fudge Pudding Cake

2011-05-28T20:45:00.000-05:00

If you like your desserts bittersweet, check out this recipe for Hot Fudge Pudding Cake from Eating Well. The recipe adds coffee to this chocolate recipe, boosting the flavor without becoming too sweet.

Hot Fudge Pudding Cake

From EatingWell: January/February 1991

Serve this dense, fudgy pudding cake with vanilla frozen yogurt

12 servings

Active Time: 20 minutes

Total Time: 1 hour

INGREDIENTS
1 cup all-purpose flour
1/3 cup sugar
1/4 cup unsweetened cocoa powder
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup nonfat milk
1 large egg, lightly beaten
2 tablespoons canola oil
1 teaspoon vanilla extract
1/4 cup pecan halves, toasted (see Tip)
3/4 cup brown sugar
1 1/3 cups hot strong coffee

PREPARATION
Preheat oven to 375°F. Lightly coat an 8-by-8-inch baking dish with cooking spray.
Stir together flour, sugar, cocoa, baking powder and salt in a large bowl. Combine milk, egg, oil and vanilla in a glass measuring cup. Make a well in center of the dry ingredients and gradually pour in the milk mixture, stirring until combined. Stir in pecans. Spoon into the prepared pan and spread evenly.
Dissolve brown sugar in coffee; spoon over batter. Bake until a toothpick inserted in center comes out clean, about 25 minutes. Let stand for 10 minutes; serve hot or warm.

TIPS & NOTES
Tip: To toast pecan halves: Spread nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

NUTRITION
Per serving: 142 calories; 5 g fat ( 1 g sat , 3 g mono ); 18 mg cholesterol; 24 g carbohydrates; 2 g protein; 1 g fiber; 204 mg sodium; 114 mg potassium.

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 other carbohydrate, 1 fat

Coconut-Blueberry Muffins

2011-05-25T09:41:00.003-05:00

From Glamour's Vitamin G Blog, check out this recipe for Coconut- Blueberry Muffins.

Coconut-Blueberry Muffins

This recipe is from the Muffin Tin Mania check it out here

Asparagus and Wonton in Tarragon Cream

2011-05-23T20:35:00.001-05:00

Pasta dishes are always instant hits; check out some unique and delicious pasta dishes from Good Housekeeping in their collection of Noodle and Pasta Recipes. Here is a recipe for Angel Hair with Shrimp and Scallops.

Asparagus and Wonton in Tarragon Cream

From Good Housekeeping

Tender asparagus, crisp snow peas, and delicate wonton skins are tossed in a luscious sauce.

Serves: 4

Total Time: 40 min
Cook Time: 20 min

Ingredients

2 tablespoon(s) butter or margarine
1 medium onion, finely chopped
1 1/2 pound(s) asparagus, trimmed and cut diagonally into 1-inch pieces
2/3 cup(s) fat-free chicken broth
1 package(s) (12 ounces) fresh or frozen (thawed) wonton-skin wrappers
1/2 cup(s) half-and-half or light cream
1 tablespoon(s) fresh tarragon leaves, chopped
1/2 teaspoon(s) salt
1/4 teaspoon(s) coarsely ground black pepper
4 ounce(s) snow peas, strings removed and each pod cut diagonally in half
Fresh tarragon sprigs for garnish

Directions
In nonstick 12-inch skillet, melt margarine or butter over medium heat. Add onion and cook 10 minutes or until tender, stirring occasionally. Add asparagus and broth; heat to boiling over medium-high heat. Reduce heat to low; cover and simmer 6 minutes or until asparagus is tender-crisp.
Meanwhile, heat large saucepot of water to boiling over high heat; add wonton wrappers, one at a time to prevent them from sticking together, and cook 2 to 3 minutes, until tender.
Add cream, tarragon, salt, and pepper to asparagus mixture; cook 2 minutes. Do not boil.
Add snow peas to pot with wonton wrappers; drain. Immediately add wonton mixture to vegetable mixture in skillet and toss well to coat. Garnish with fresh tarragon.

Nutritional Information
(per serving)
Calories 390
Total Fat 11g
Saturated Fat 3g
Cholesterol 35mg
Sodium 1,045mg
Total Carbohydrate 57g
Dietary Fiber 4g
Sugars --
Protein 13g
Calcium --

Mediterranean Grain Salad

2011-05-20T09:30:00.000-05:00

For those of us cooking for just one, here are some more recipes for delicious single serving dinners. This set is from Delish's Dinner For One feature.

Mediterranean Grain Salad

From Martha Stewart Living Omnimedia

Enjoy this satisfying vegetarian main: a generous bulgur salad with crumbled goat cheese and juicy tomatoes.

Serves: 1
Total Time: 35 min
Prep Time: 5 min

Ingredients

1/3 cup(s) medium-grind bulgur
Coarse salt and ground pepper
1 cup(s) grape tomatoes, halved
1/2 cup(s) fresh parsley, chopped
1/2 small shallot, minced
1 tablespoon(s) red-wine vinegar
2 teaspoon(s) olive oil
1 ounce(s) fresh goat cheese, crumbled

Directions

In a heatproof bowl, mix bulgur with 1/4 teaspoon salt and 1 cup boiling water. Cover, and let stand until tender but slightly chewy, about 30 minutes.
Drain bulgur in a fine-mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar, and oil. Season with salt and pepper, and toss. Top with cheese.

Tips & Techniques

Bulgur is precooked wheat that's been dried and cracked. It has a nutty taste and is sold alongside rice in many supermarkets.

Chicken Soup with Dill

2011-05-17T15:09:00.000-05:00

I am a huuuge soup eater-I don't know why, but I love tasty, hearty, and healthy soups. Eating Well's Healthy Soup and Bread Recipes has tons of recipes and tips that I am definitely in to. Here is a recipe for Chicken Noodle Soup with the surprise flavoring of dill to bring some nuances to a comforting favorite.

Chicken Noodle Soup with Dill

From EatingWell: Winter 2004, The Essential EatingWell Cookbook (2004)

6 servings, about 1 1/2 cups each

Active Time: 20 minutes

Total Time: 50 minutes

INGREDIENTS
10 cups reduced-sodium chicken broth
3 medium carrots, diced
1 large stalk celery, diced
3 tablespoons minced fresh ginger
6 cloves garlic, minced
4 ounces whole-wheat egg noodles, (3 cups)
4 cups shredded cooked skinless chicken breast, (about 1 pound; see Tip)
3 tablespoons chopped fresh dill
1 tablespoon lemon juice, or to taste

PREPARATION
Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook, uncovered, over medium heat until vegetables are just tender, about 20 minutes.
Add noodles and chicken; simmer until the noodles are just tender, 8 to 10 minutes. Stir in dill and lemon juice.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 2 days.
Tip: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

NUTRITION
Per serving: 267 calories; 4 g fat ( 2 g sat , 1 g mono ); 90 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 38 g protein; 2 g fiber; 329 mg sodium; 330 mg potassium.

Nutrition Bonus: Vitamin A (104% daily value).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 4 lean meat

Layered Carrot Cake

2011-05-15T17:50:00.000-05:00

Southern Living has a great collection of lightened southern classic dishes. I'm sure you can tell that I love the idea of slimming down and lightening up favorite dishes so that we can enjoy them without taking in all the fat and calories of the original dish. So with that, here is a recipe for a lightened layered carrot cake recipe. Recently I've kind of become obsessed with well made carrot cake, so I am definitely excited to see how this one rates.

Layered Carrot Cake

YIELD: Makes 16 servings
HANDS-ON: 30 MINUTES
TOTAL: 2 HOURS
COURSE: Cakes/Frostings, Desserts

Ingredients

CARROT CAKE BATTER
2 cups all-purpose flour
3/4 cup granulated sugar
2 teaspoons baking soda
1 teaspoon ground cinnamon
1 teaspoon salt
1 (8-oz.) can crushed pineapple in juice, drained
1/4 cup vegetable oil
2 large eggs
2 egg whites
1 tablespoon vanilla extract
3 cups grated carrots
Vegetable cooking spray
CREAM CHEESE FROSTING
1/2 (8-oz.) package 1/3-less-fat cream cheese
2 tablespoons butter, softened
1 teaspoon vanilla extract
3 cups powdered sugar
1 to 2 tsp. fat-free milk (optional)

Preparation

Prepare Batter:
1. Preheat oven to 350°. Combine first 5 ingredients in a large bowl; make a well in center of mixture. Whisk together pineapple and next 4 ingredients; add pineapple mixture to flour mixture, stirring just until dry ingredients are moistened. Fold in carrots. Pour batter into 2 (8-inch) round cake pans coated with cooking spray.
2. Bake at 350° for 22 to 25 minutes or until a wooden pick inserted in center comes out clean. Cool in pans on a wire rack 10 minutes. Remove from pans to a wire rack; cool completely (about 1 hour).
Prepare Frosting:
Beat first 3 ingredients at medium speed with an electric mixer until smooth. Gradually add powdered sugar to butter mixture; beat at low speed just until blended. (Do not overbeat.) Beat in up to 2 tsp. milk for desired consistency. Place 1 cake layer on a serving plate; spread with 2/3 cup frosting, and top with remaining cake layer. Spread remaining frosting over top and sides of cake.
Try This Twist!
Carrot Cake Muffins: Omit Frosting. Place about 15 paper baking cups in muffin pans, and coat with cooking spray. Prepare batter, and fold in 1/2 cup chopped toasted pecans and 1/2 cup golden raisins with carrots. Spoon batter into baking cups, filling about two-thirds full. Bake as directed. Cool in pans on a wire rack 10 minutes. Serve warm or at room temperature. Makes about 15 muffins.
Per serving: Calories 204; Fat 7.3g (sat 1g, mono 2.6g, poly 3.4g); Protein 3.8g; Carb 31.9g; Fiber 1.9g; Chol 28mg; Iron 1.2mg; Sodium 356mg; Calc 23mg

Slimmer Chicken Fried Steak and Gravy

2011-05-10T17:35:00.000-05:00

I found a collection of recipes on Eating Well that slims down diner food; the comfort food that we all love, can't live without and sometimes crave. Try these versions and see if they can help quell that craving and find some new, slimmer favorites.

Chicken-Fried Steak & Gravy

From EatingWell: September/October 2008

Can you really make a chicken-fried steak that isn't loaded with saturated fat and salt? Absolutely. We skip the deep frying, but with rich country gravy as consolation, you won't miss it. Our pan-fried, crispy cube steak has less than one-third of the fat and about 80 percent less sodium.

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

INGREDIENTS
1/4 cup all-purpose flour
2 large egg whites, lightly beaten
1/4 cup cornmeal
1/4 cup whole-wheat flour
1/4 cup plus 1 tablespoon cornstarch, divided
1 teaspoon paprika
1 pound cube steak, cut into 4 portions
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground pepper
2 tablespoons canola oil, divided
1 14-ounce can reduced-sodium beef broth
1 tablespoon water
1/4 cup half-and-half

PREPARATION
Preheat oven to 350°F. Coat a baking sheet with cooking spray.

Place all-purpose flour on a large plate. Place egg whites in a shallow dish. Whisk cornmeal, whole-wheat flour, 1/4 cup cornstarch and paprika in another shallow dish. Season both sides of steak with 1/2 teaspoon each salt and pepper. Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the cornmeal mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total. Transfer the steak to the prepared baking sheet and repeat with the remaining 1 tablespoon oil and 2 pieces of steak. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes.

Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes. Whisk water and the remaining 1 tablespoon cornstarch until smooth. Remove the pan from the heat and stir in the cornstarch mixture. Return to the heat and cook, stirring, until thickened, 1 to 2 minutes. Stir in half-and-half; season with the remaining 1/4 teaspoon salt and pepper. Serve the steak topped with the gravy.

NUTRITION
Per serving: 315 calories; 13 g fat ( 3 g sat , 7 g mono ); 57 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 33 g protein; 1 g fiber; 312 mg sodium; 379 mg potassium.

Nutrition Bonus: Selenium (50% daily value), Potassium & Zinc (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 3 lean meat, 1 fat

A Lesson in Fats

2011-05-07T16:01:00.000-05:00

We have all been told to stay away from fats. Then we hear that there are some fats that are good for us, but we still need to be wary of them. I found this article on Redbook that helps breakdown good and bad fats, giving a better idea of what is okay to eat a little more of and what we should try not to eat. I'll divide this up so that the posts aren't super long.

Good Fats, Bad Fats

By Rachel Johnson, Ph.D, M.P.H., R.D.,January/February 2009

...

“All saturated fats are bad.”

It’s easy just to lump all saturated fats into one “heart-threatening” group, but the reality is that there are many different kinds of saturated fats in foods. Some research suggests that certain types are more harmful than others. For example, a handful of studies show that while coconut oil, rich in lauric acid, raises blood levels of LDL (“bad”) cholesterol, it also raises HDL (“good”) cholesterol slightly. Stearic acid, a type of saturated fat that makes up about half the fat in dark chocolate and accounts for 15 percent of the fat in beef, doesn’t raise LDL at all. Experts consider stearic acid “neutral” when it comes to cardiovascular risk: it doesn’t help, but it doesn’t hurt either.

On the flip side, some saturated fats appear more likely than others to cause the buildup of fatty plaque in arteries. Palmitic acid, which is the main fat in palm oil and another saturated fat present in beef, is one such fat. But the fact that beef contains both “bad” palmitic acid and “neutral” stearic acid underscores the point that foods rich in saturated fats contain a mixture of different types.

And, of course, despite a widespread trend to eliminate trans fats from our food supply, many packaged snacks still contain these man-made fats that act like saturated fats. And trans fats, or “partially hydrogenated” fats, are the unhealthiest of all: they increase (“bad”) LDL and decrease (“good”) HDL.

Bottom Line: Saturated fats are not all created equal. Foods contain a variety of saturated fats, and a “neutral” one won’t negate the impact of a “bad” one. To minimize intake of “bad” saturated fats, choose lean sources of protein and low-fat or nonfat dairy products. Read labels on packaged foods, such as cookies, crackers and microwave popcorn, to avoid palm and coconut oils and trans fats. (While coconut oil may be marginally better than palm, you’re still better off avoiding both.)

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“Beauty isn’t judged by the size of your jeans"

HG's Sweet and Sour Chicken 1 2 3

Well what is a family anyway? They're just a group of people who make you feel less alone and really loved

Pasta with Tomatos and Feta Cheese-Lynn's Kitchen Adventures

I let my haters be my motivators

Tostadas from Lynn's Kitchen Adventures

Slow Cooker Sloppy Joes-Lynn's Kitchen Adventures

Jump for Choy! Fish Pack

Taco Salad with Creamy Green Dressing

Live for yourself, Love those around you but realize they’ve got their own agendas

Cauliflower & Red Lentil Curry

HG's 2-Cheese Sausage 'n Portabella Skillet

Cowboy Spaghetti

Blueberry Granola Breakfast Bake

Chipotle Pepper Salad Dressing

Boston Cream Cupcakes

Baked Blueberry Oatmeal

HG's Totally Nuts Creamy Chicken Salad Sandwich

Crispy Pecan Pie Bites

Devil-icious Egg White Salad

Pike Place Market Salad

Cajun Cool Cheeseburgers

Mr. Stripey Tomato, Arugula, and Pancetta Sandwiches

Chai Oatmeal

HG's Big Beef 'n Bacon Meatloaf

HG's Happy Monkey Banana Pudding Shake

Crispy White Pizza

Big Blue Buffalo Jala' Poppers

Freakishly Good Frozen Hot Chocolate

A Healthier Cheese Melt

Saucy BBQ Seafood Skewers with Not-So-Secret BBQ Sauce

Simple and Complex Carbohydrates

Teriyaki Salmon-Mango Wrap

Spaghetti with Quick Meat Sauce

Coal Fired Pico De Gallo

Hungry Girl's Dreamsicle Shiver

Chicken and White Bean Salad

Chinese Chicken Noodle Salad

Vietnamese Chicken and Noodle Salad

Pasta & Chickpea Soup

Peanut Ginger Noodles

Italian Egg Drop Soup

Beef and Bean Chili Verde

Broccoli Cheese Chowder

Balsamic & Parmesan Roasted Cauliflower

Skillet Gnocchi with Chard & White Beans

Skillet Gnocchi with Chard & White BeansFrom EatingWell: January/February 2009

Hearty Pancakes

Ingredients

Strawberry Shortcakes

Strawberry Shortcakes

Ingredients

Preparation

Vegetable Soft Tacos with Chipotle Sour Cream

Almond Butter Brownies

Chocolate Chunk Bread Pudding

Ingredients

Preparation

8 Energy Zappers—and How to Avoid Them

Ground Sirloin Sliders

Ingredients

Preparation

Pan-Grilled Salmon with Pineapple Salsa

Zero Points Value Slow Cooker Soup

10 "Healthiest" Fast Food Meals

Best.Advice.Ever Part 19

The Amazing Two Ingredient Dipping Sauce

Energy Boosters to Get You Through the Day [part 1]

Chili-Lime Tilapia with Black Bean Corn Salsa

Skillet Gnocchi with Chard & White Beans
From EatingWell: January/February 2009