By Jess Vanderhoff
2 teaspoons fat-free plain yogurt or fat-free sour cream
1 teaspoon reduced-fat mayonnaise
1 teaspoon prepared horseradish
1 slice multigrain bread, toasted
1/2 cup mixed spring baby greens
3 ounces thinly sliced, lean roasted beef
1 tablespoon crumbled blue cheese (optional)
Directions
In small bowl stir together yogurt, mayonnaise and horseradish. Spread on toast. Top with greens, roast beef and blue cheese.
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Seared Steak Salad (Diet)
By Jessica Vanderhoff
Ingredients
1 ounce fresh green beans, trimmed (about 8 beans)
2 cups torn mixed greens
1/2 cup quartered grape tomatoes or cherry tomatoes
3 tablespoons fat-free creamy Caesar salad dressing
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon pepper
4 ounces boneless sirloin steak, cut 1-inch thick
1/2 teaspoon lemon juice
1 tablespoon chopped red onion
1/4 ounce shaved fresh Parmesan cheese or 2 teaspoons finely shredded Parmesan cheese
Directions
In large saucepan plunge green beans into boiling water for 10 minutes or until crisp-tender. Drain. Cool.
In medium bowl combine greens, tomatoes and salad dressing. Add green beans. Toss until combined. Arrange on serving plate.
In small bowl stir together cumin, salt and pepper. Rub on both sides of beef. In small nonstick skillet coated with cooking spray cook steak over medium heat for 9 to 12 minutes or until desired doneness. Remove from skillet. Cut steak across grain into thin slices. Arrange on top of greens mixture.
Sprinkle lemon juice over steak. Top salad with onion and cheese.
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Skillet Shrimp with Tomatoes and Feta (Diet)
By Jess Vanderhoff
Ingredients
1 clove garlic, minced
1 cup cherry or grape tomatoes, halved
1/8 teaspoon dried oregano leaves
1/8 teaspoon salt
1/8 teaspoon pepper
3 ounces frozen, peeled and deveined, medium shrimp, thawed
1 tablespoon sliced green onions
1 tablespoon crumbled reduced-fat feta cheese
Directions
In small nonstick skillet coated with cooking spray cook garlic over medium-high heat about 30 seconds or until fragrant. Stir in tomatoes, oregano, salt and pepper. Cook and stir about 2 minutes or until tomatoes are soft.
Add shrimp and onions. Cook and stir for 2 to 3 minutes or until shrimp turn opaque. Sprinkle with cheese
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Pork Chop with Pomegranate Glaze (Diet)
By Jessica Vanderhoff
Ingredients
1/8 teaspoon salt
1/8 teaspoon ground cinnamon
1/8 teaspoon pepper
1 boneless pork loin chop, cut about 1 inch thick (5 oz.)
1/4 cup pomegranate juice
1 teaspoon sugar
2 teaspoons sliced green onions
Directions
In small bowl stir together salt, cinnamon and pepper. Rub on both sides of pork chop.
In small nonstick skillet coated with cooking spray cook pork chop over medium heat for 7 to 10 minutes or until lightly browned and nearly done, turning once. Remove from skillet. Keep warm.
In same skillet combine pomegranate juice and sugar. Bring to boiling. Boil, uncovered, for 2 to 3 minutes or until mixture is reduced to half. Return pork chop to skillet. Cook, uncovered, about 1 minute more or until sauce thickens slightly and pork chop is done. Transfer to serving plate. Sprinkle with onions
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Jamaican Chicken Breast with Mashed Sweet Potatoes (Diet)
By Jess Vanderhoff
1 small sweet potato (about 6 oz.)
1 small boneless, skinless chicken breast half (about 5 oz.)
1/4 teaspoon vegetable oil
1 teaspoon Caribbean jerk seasoning
1/2 cup canned black beans, rinsed and drained
1/2 cup chopped tomato
1/4 cup reduced-sodium chicken broth
1 tablespoon sliced green onions
1/2 teaspoon butter or margarine
Directions
Scrub potato. Trim ends. Prick skin in several places with fork. Place in shallow microwave-safe dish. Micro-cook, loosely covered, for 4 to 5 minutes or until very tender, turning dish every 2 minutes. Let potato stand until cool enough to handle.
Meanwhile, brush chicken on both sides with oil. Rub jerk seasoning on both sides of chicken.
In small nonstick skillet coated with cooking spray cook chicken over medium-low heat about 6 minutes or until lightly browned, turning once. Add beans, tomato and broth to skillet. Bring to boiling. Reduce heat. Simmer, covered, about 5 minutes or until chicken is no longer pink. Stir onions into bean mixture.
Meanwhile, use spoon to scoop pulp from potato. Slightly mash potato. Stir in butter. Return to microwave-safe dish. Micro-cook, loosely covered, about 1 minute or until heated through. Spoon onto serving plate. Top with chicken and vegetables. Serve immediately.
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Battle of the Bulge Brownies
by Rhyl Rager
(Very lowfat, high fiber, and low glycemic great for dieters.)
1 (15 oz.) can black beans drained rinsed,1/4 cup Hershey's Dark Cocoa,
6 Tbsp. mini semisweet chips,
1/2 Agave syrup,
1/2 cup egg whites,
1/2 cup unbleached flour,
2 tsp. vanilla
Frosting:
6 oz. fat-free cream cheese,
1/4 agave syrup,
2 Tbsp. vanilla,
2 Tbsp. mini semisweet chips melted
Preheat oven to 350F degrees. Lightly nonstick spray a 8"x 8"x 2" square dish. In a food processor, mix all brownie ingredients (except chips) together. Chop on high, until smooth. Clean off sides and blend for another 20 seconds. Add the chips in and stir well. Spread into the dish. Cook for 20 minutes, until toothpick comes out clean. Cool for about 1 hour in dish at room temperature.
With electric mixer, blend all ingredients until ligh and fluffy. Spread evenly over the top of the cooled brownies. In a microwave safe bowl, melt the 2 Tbsp. of chips with a 2 second spray of nonstick spray oil. Using a spoon, swirl the chocolate on top. Allow it to set in the refrigerator for 20 minutes. Serves 12.
176 Calories, 3 grams fat, 4 grams fiber, 21 grams sugar, 181 mg. sodium, 6 grams protein
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Vegan Lentil Bulgar Loaf
by Rhyl Rager
2 Tbsp. flaxseed meal,
1/2 cup uncooked bulgur wheat,
2 tsp. salt,
1 cup boiling water,
1 1/4 cups lentils sorted and rinsed,
2 tsp. olive oil,
2 medium onions chopped fine,
3 medium carrots grated,
4 tsp. minced garlic,
1 1/2 tsp. cumin,
1/2 tsp. coriander,
1/4 tsp. cayenne,
2 fresh parsley,
2 slices whole wheat torn into large pieces crusts removed,
3/4 cup firm silken tofu ,
1/4 cup lemon juice,
1 tsp. pepper
... Bake loaf up to 2 days ahead and refrigerate in pan. Reheat, covered with foil, in a 350F degrees oven for about 30 minutes. Preheat oven to 375F degrees. Coat 9"x5"x3" loaf with cooking spray. Line bottom of pan with wax paper and spray again with veggie spray. In small bowl combine flax meal with 1/3 cup water and let sit in refrigerator. Get a medium bowl, combine bulgur, salt and 1/2 cup boiling water let sit to absorb water and grain is tender, about 25 minutes. Drain mixture in sieve, pressing out excess moisture. Set aside.
Meanwhile, bulgur is standing, bring large saucepan of water to a boil. Add lentils and 1/2 tsp. salt cook till tender, about 20 minutes. Drain and rinse under cold running water. Set aside. In large skillet, heat oil over medium heat. Add onions cook till soft then add carrots and seasonings including garlic cook, stirring until fragrant then transfer to large bowl. With a food processor chop parsley and bread till coarse crumbs form. Add tofu until process is smooth. Add the remaining flax meal, 1 cup lentils, lemon, pepper and remaining salt and again mix in processor until smooth. Transfer to bowl with onion mixture. Using rubber spatula, stir in remaining lentils and soaked bulgur until well combined. Scrape mix into prepare pan, spreading evenly and pressing down.
Bake until top is lightly browned and firm to the touch, 50-60 minutes. Transfer loaf to wire rack or bread board to cool 5 minutes. Run a knife along sides of loaf to loosen from pan. With oven mitts on place a plate on top of loaf pan and invert. Remove pan and wax paper from bottom. May serve hot or room temperature with a garlic mayo.
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Healthier Egg Salad
by Heather Niven
2 hard boiled eggs
yellow mustard
relishsalt
pepper paprika
Remove egg shell, crush up egg white and yolk, add two big spoonfuls of yellow mustard, and one spoonful of relish. add salt pepper paprika for flavoring.
Toss on white bread for a sandwich
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Strawberry Hemp Granola
by Rhyl Rager
This unique and healthful granola incorporates hemp seeds which are becoming a popular ingredient for nutritious baking.
1 cup oats,
1/2 cup hemp seeds,
1/4 cup honey2 tablespoons sunflower oil
3 tablespoons orange juice
1 teaspoon vanilla,
3/4 cup dried strawberries
Pre-heat oven to 300°.
In a large bowl, combine first two ingredients and give a quick toss to combine. In a separate bowl, combine all the wet ingredients and whisk to combine. Pour wet mixture over oat mixture and stir to coat every piece.
On a parchment paper-covered tray, spread mixture so that it is a thick layer. Bake for one hour, stirring every 15 minutes so that the edges do not burn. Let cool for 15 minutes. Pour granola into a bowl and toss with dried strawberries.
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Peanut Butter Granola
by Anne Brooks
Sprinkled on top of Greek yogurt or enjoyed on its own, this peanut butter granola is made with pantry staples, making it an easy recipe to whip up without making a special trip to the grocery store.
Ingredients:
Makes four ¼ c servings
2 tbsp. creamy peanut butter2 tbsp. honey
¼ tsp. cinnamon
¼ tsp. vanilla extract
1 c. oats
Directions:
Preheat oven to 325 degrees. Spray cookie sheet with non-stick cooking spray and set aside. Combine peanut butter and honey in a bowl and microwave until peanut butter melts (approximately 20 seconds). Stir.
Stir cinnamon and vanilla into peanut butter and honey mixture. Add oats and stir until oats are completely covered in peanut butter mixture. Spread out oat mixture onto prepared cookie sheet and bake for 7 -8 minutes until granola is slightly browned. Let cool until granola is crunchy.
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Albuquerque Turkey Steaks
by Rhyl Rager
(from Richard Simmons Deal-A-Meal program:
1 bread card,
2 meat cards,
1 veggie card,
1 fat card)
273 calories per serving
1 lb. turkey breast steaks
2/3 cup all purpose flour
1/2 tsp. paprika, 1/4 tsp. salt, 1/8 tsp. pepper
Boiling water
1/2 cup sun dried tomatoes not packed in water
2 tsp. butter, 2 tsp. olive oil
3 large cloves garlic crushed, 1 cup chopped onion
1 cup grated carrots
2 1/2 cups canned diced tomatoes
1/2 cup white wine, 1 Tbsp. cilantro, 2 tsp. lime juice
1/2 tsp. salt, pepper
2 2/3 cups cooked rice, 1/2 cup sour cream
Place steaks between layers of waxed paper and pound until flattened. In shallow dish combine flour, paprika, salt and pepper. Lightly moisten cutlets with a little water, then dredge in flour. Refrigerate 30 minutes to allow coating to set.
In medium bowl pour boiling water over tomatoes. Set aside. In large skillet heat butter and olive oil. Saute' garlic, onion and carrots until onion is translucent. Stir in canned tomatoes and wine. Turn heat up and allow sauce to boil and reduce slightly. Drain sun-dried tomatoes.
Cut into thin strips and add to sauce with remaining ingredients, except sour cream. Turn heat to low and stir to combine flavors. Preheat oven to 35F degrees.
Heat large skillet coated with nonstick spray and sear cutlets just enough to brown both sides.
Arrange browned cutlets in single layer on shallow baking dish. Top with prepared sauce and cover dish with foil. Bake 20 minutes. To serve on a platter arrange steaks and sauce over rice and dollop with the sour cream. Makes 8 servings.
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Friendly Garlic Chicken
by Rhyl Rager
(from Richard Simmons Deal-A-Meal program:
3 meat cards,
1 fat card)
146 calories per servingHave I gone CRAZY? No, believe it or not, when you cook garlic for a long time like this, its pungency disappears and is replaced by a delicate nutlike flavor; which won't offend anyone, not even you!
3 large heads of garlic about 40 cloves
2 Tbsp. + 2 tsp. extra virgin olive oil
8 skinned chicken thighs
1 cup fresh parsley, black pepper, nutmeg
Preheat oven to 375F degrees.
Separate garlic into cloves. In a saucepan of rapidly boiling water, blanch garlic for about 30 seconds. Run garlic under cold water. Trim tops and bottoms of garlic and slip off skins.
Pour olive oil into a 3-4 quart casserole with tightly fitting lid. Add garlic and toss to coat with oil. Add chicken and turn to coat with oil. Scatter parsley over top and sprinkle with salt, pepper and nutmeg. Cover and bake 1 hour. Makes 8 servin
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Tex- Mex Tuna Casserole
by Rhyl Rager
(from Richard Simmons Deal-A-Meal program:
1 bread card,
1 meat card,
1 fat card,
1 dairy card)
256 calories per serving
2 cups drained flaked water packed. tuna
2 cups low-fat cottage cheese, 3/4 cup sour cream
1/4 cup diced red onion,
1/4 cup diced green chilies
2 Tbsp. salsa,
3 cups cooked drained noodles
12 saltine crackers crumbled
12 dry roasted unsalted cashews chopped
Preheat oven to 350F degrees.
In a large bowl, combine tuna, cottage cheese, sour cream, red onion, chilies, salsa and noodles. Turn into a 2 Quart casserole dish coated with nonstick spray. Combine crackers and cashews and sprinkle over top. Bake uncovered 30 minutes. Makes 8 servings.
Note: The amount of veggies in this recipe works out to 1 Tbsp. per person, therefore if you wanted to bring it up to 1 veggie card, you could serve this with 1/3 cup of steamed veggies per person.
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Oven- Fried Mustard Chicken
by Rhyl Rager
(from Richard Simmons Deal-A-Meal program:
1 bread card,
3 meat cards)
200 calories per thigh.
1 1/2 Tbsp. Dijon-style mustard,
1 Tbsp. lemon juice
3 large cloves garlic minced
1/2 tsp. crumbled dried rosemary,
black pepper
6 small skinned chicken thighs
3 cups bran flakes cereal
6 Tbsp. grated parmesan or romano cheese
Lemon slices for garnish
Preheat oven to 350F degrees. In small bowl combine mustard, lemon juice, garlic, rosemary and pepper.
Coat chicken in mustard mixture. In sealable bag combine bran flakes and cheese. Seal bag and crush flakes. Place chicken thighs in bag a few at a time and shake to coat with crumbs. In baking dish coated with nonstick spray, arrange chicken in single layer. Sprinkle with remaining crumbs over the top. Cover with foil and bake 20 minutes. Remove foil and continue baking another 20 minutes longer or until juices run clear when pricked with fork. Garnish. Serves 6.
Note: To be sure of your portion size, remove meat from the bone and weigh it before eating, allowing
1 oz. for crumb coating.
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Vegan Lentil Bulgar Loaf
by Rhyl Rager
2 Tbsp. flaxseed meal,
1/2 cup uncooked bulgur wheat,
2 tsp. salt,
1 cup boiling water,
1 1/4 cups lentils sorted and rinsed,
2 tsp. olive oil,
2 medium onions chopped fine,
3 medium carrots grated,
4 tsp. minced garlic,
1 1/2 tsp. cumin,
1/2 tsp. coriander,
1/4 tsp. cayenne,
2 fresh parsley,
2 slices whole wheat torn into large pieces crusts removed,
3/4 cup firm silken tofu ,
1/4 cup lemon juice,
1 tsp. pepper
... Bake loaf up to 2 days ahead and refrigerate in pan. Reheat, covered with foil, in a 350F degrees oven for about 30 minutes. Preheat oven to 375F degrees. Coat 9"x5"x3" loaf with cooking spray. Line bottom of pan with wax paper and spray again with veggie spray. In small bowl combine flax meal with 1/3 cup water and let sit in refrigerator. Get a medium bowl, combine bulgur, salt and 1/2 cup boiling water let sit to absorb water and grain is tender, about 25 minutes. Drain mixture in sieve, pressing out excess moisture. Set aside.
Meanwhile, bulgur is standing, bring large saucepan of water to a boil. Add lentils and 1/2 tsp. salt cook till tender, about 20 minutes. Drain and rinse under cold running water. Set aside. In large skillet, heat oil over medium heat. Add onions cook till soft then add carrots and seasonings including garlic cook, stirring until fragrant then transfer to large bowl. With a food processor chop parsley and bread till coarse crumbs form. Add tofu until process is smooth. Add the remaining flax meal, 1 cup lentils, lemon, pepper and remaining salt and again mix in processor until smooth. Transfer to bowl with onion mixture. Using rubber spatula, stir in remaining lentils and soaked bulgur until well combined. Scrape mix into prepare pan, spreading evenly and pressing down.
Bake until top is lightly browned and firm to the touch, 50-60 minutes. Transfer loaf to wire rack or bread board to cool 5 minutes. Run a knife along sides of loaf to loosen from pan. With oven mitts on place a plate on top of loaf pan and invert. Remove pan and wax paper from bottom. May serve hot or room temperature with a garlic mayo
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MEATLESS MEATLOAF
by Chris Rolleri
1 red onion, chopped
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Healthy Hearts
by Jess Vanderhoff
Watermelon slices
Orange slices
Bamboo kitchen skewers
...
Instructions
1.Use a heart-shaped cookie cutter on watermelon slices. Poke a bamboo kitchen skewer through each heart, then complete the arrow with an orange slice tip and tail.See More 2 stalks celery, sliced
1 tomato, chopped
1 cup baby carrots
2 cloves garlic, minced
1 teaspoon salt
1 teaspoon ground black pepper
1 egg
1 (12 ounce) package extra firm tofu
1 tablespoon grated Parmesan cheese
1 cup bread crumbs
1 cup sharp Cheddar cheese
1 (14.5 ounce) can crushed tomatoes
Preheat an oven to 350 degrees. Grease a loaf pan.
Place the onion, celery, fresh tomato, garlic, carrots, and salt and pepper into a food processor. Process until the vegetables have been pureed. Add the egg, tofu, and Parmesan cheese; process. Finally, pour in the bread crumbs, and process until evenly incorporated and the mixture is firmer. Pack the mixture into the prepared loaf pan.
Bake in the preheated oven for 50 minutes, then top with the Cheddar cheese and canned crushed tomatoes. Continue baking until the cheese melts and the crushed tomatoes are hot, about 15 minutes more.
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Weight Watchers Brownies
by Lauren Elizabeth
* Box of brownie mix
* 1 can of Diet Dr Pepper
Mix together and bake. This lightened-up recipe is based on one from Weight Watchers (though people have been using regular soda to enhance cake recipes for years).
... And the taste? Intrepid Lindy whipped up a batch last night, and reports: "You may not need the entire can of soda, depending on your brownie mix. I used one from Trader Joe’s and the batter was wayyyy too liquidy. It still worked, but they took an hour to bake! They end up really rich and fudgy though!"
* 1 can of Diet Dr Pepper
Mix together and bake. This lightened-up recipe is based on one from Weight Watchers (though people have been using regular soda to enhance cake recipes for years).
... And the taste? Intrepid Lindy whipped up a batch last night, and reports: "You may not need the entire can of soda, depending on your brownie mix. I used one from Trader Joe’s and the batter was wayyyy too liquidy. It still worked, but they took an hour to bake! They end up really rich and fudgy though!"
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