Recipes

April 26, 2012

This is another recipe that I found on Eatingwell.com and am definitely going to try! Check it out!

2 servings

Active Time: 10 minutes

Total Time: 10 minutes

Ingredients

  • 1/2 avocado, diced
  • 1/2 cup thawed frozen corn kernels
  • 1 plum tomato, chopped
  • 2 teaspoons chopped fresh cilantro
  • Lime juice, to taste
  • Salt, to taste

Preparation

  1. Combine avocado, corn, tomato and cilantro in a small bowl. Add lime juice and salt to taste.

Nutrition

Per serving: 105 calories; 8 g fat ( 1 g sat , 0 g mono ); 0 mg cholesterol; 12 g carbohydrates; 3 g protein; 3 g fiber; 76 mg sodium; 364 mg potassium.

Nutrition Bonus: Vitamin C (17% daily value).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 fat

 

April 25, 2012

I found this recipe on Eatingwell.com and what caught my eye was that they displayed a whole section on cooking for two. My initial thought was not date night like some might think, but that I could make two servings and have the leftover serving for dinner the next night which saves me some time and effort. Or it could be a good date night meal. I did try it and I definitely recommend it, so check it out!

2 servings

Active Time: 45 minutes

Total Time: 45 minutes

Ingredients

  • 1/4 cup prepared barbecue sauce
  • 1 1/2 teaspoons tomato paste
  • 1 1/2 teaspoons cider vinegar
  • 1/2 chipotle chile in adobo sauce, (see Note), minced, or 1/8 teaspoon ground chipotle pepper
  • 1 tablespoon canola oil, divided
  • 1/2 pound portobello mushroom caps, (about 2 1/2 medium), gills removed, diced
  • 1/2 medium onion, finely diced
  • 2 8- to 10-inch whole-wheat tortillas
  • 6 tablespoons shredded Monterey Jack cheese

Preparation

  1. Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan.
  3. Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.
  4. Heat 1 teaspoon oil in the pan over medium heat. Add the quesadillas and cook, turning once, until golden on both sides, 3 to 4 minutes total. Cut each quesadilla into wedges and serve.

Tips & Notes

  • Ingredient note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer. Ground chipotle, made from dried smoked jalapeños, can be found in the specialty-spice section of most supermarkets or online at penzeys.com.

April 13, 2012

Skinny Shrimp Salsa
Skinnytaste.com
Servings: 8 • Serving Size: a little over 1/2 cup • Old Points: 2 pt • Points+: 2 pts
Calories: 74.9 • Fat: 0.9 g • Protein: 12.5 g • Carb: 4.4 g • Fiber: 0.9 g • Sugar: 0.2 g
Sodium: 278.2 mg

Ingredients:

  • 16 oz cooked peeled shrimp, diced fine
  • 4 vine ripe tomatoes, diced fine
  • 6 tbsp red onion, finely diced
  • 3 tbsp jalapenos, diced fine (more or less to taste)
  • 2 tbsp minced cilantro
  • 2 limes, juice of (or more to taste)
  • 1/2 tsp kosher salt

April 12, 2012

Italian Vegetable Hoagies

From EatingWell:  July/August 2009

This delightfully easy, and somewhat messy, sandwich packs a punch with sweet balsamic vinegar, artichoke hearts, red onion, provolone cheese and zesty pepperoncini. We love it for dinner as well as lunch. If you’re packing the hoagies to take along, keep the ingredients separate and assemble right before eating to avoid soggy bread. Serve with tomato and cucumber salad.

Italian Vegetable Hoagies Recipe

4 servings

Active Time: 20 minutes

Total Time: 20 minutes

Ingredients

  • 1/4 cup thinly sliced red onion, separated into rings
  • 1 14-ounce can artichoke hearts, rinsed and coarsely chopped
  • 1 medium tomato, seeded and diced
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon dried oregano
  • 1 16- to 20-inch-long baguette, preferably whole-grain
  • 2 slices provolone cheese, (about 2 ounces), halved
  • 2 cups shredded romaine lettuce
  • 1/4 cup sliced pepperoncini, (optional)

Preparation

  1. Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.
  2. Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.
  3. To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with the baguette tops. Serve immediately.

Nutrition

Per serving: 264 calories; 8 g fat ( 3 g sat , 4 g mono ); 10 mg cholesterol; 39 g carbohydrates; 14 g protein; 8 g fiber; 624 mg sodium; 174 mg potassium.

Nutrition Bonus: Vitamin C (20% daily value), Vitamin A (15% dv).

April 10, 2012

Classic Banana Bread Recipe

Ingredients

  • 2 cups all-purpose flour $
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon salt $
  • 1 cup sugar $
  • 1/4 cup butter, softened $
  • 2 large eggs $
  • 1 1/2 cups mashed ripe banana (about 3 bananas)
  • 1/3 cup plain low-fat yogurt $
  • 1 teaspoon vanilla extract $
  • Cooking spray $

Preparation

  1. Preheat oven to 350°.
  2. Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk.
  3. Place sugar and butter in a large bowl, and beat with a mixer at medium speed until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Cooking Light
SEPTEMBER 2003

April 9, 2012
Ground Turkey Tacos

1 Tbs. olive oil
1 medium onion, diced
1 pound lean ground turkey
1/4 to 1/2 cup homemade taco seasoning (recipe above)
6 ounces tomato paste
3 ounces water
Toppings, such as grated cheddar cheese, sliced avocado, diced tomatoes, and/or sour cream

Heat a large skillet or Dutch oven over medium heat. Add olive oil and heat until shimmering. Add onions and saute until softened, about 10 minutes.

Add ground turkey and break up with a wooden spoon. Cook, stirring occasionally, until the ground turkey is no longer pink.

Stir in 1/4 cup of the spices and cook for about 1 minute.

Stir in the tomato paste and water. Cook for another minute until heated through.

Taste the meat mixture. If it tastes like it needs more flavor, add the additional 1/4 of taco seasoning and stir to combine.

Serve in a flour tortilla with sliced avocado, tomato, sour cream and cheddar cheese for a burrito, or in a crunchy taco shell or small corn tortilla with toppings for tacos.

April 2, 2012

Yield: Serves 4

This healthy Creamy Avocado Yogurt Dip is simple to make and is great for parties or snack time. Serve with pita chips, tortilla chips, or cut up vegetables.

Ingredients:

1/2 cup plain fat-free Greek yogurt (I use Chobani)
2 ripe avocados, peeled and seeded
1 clove garlic, minced
3 tablespoons chopped fresh cilantro
1 tablespoon finely chopped seeded jalapeño pepper
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin
Salt and ground black pepper, to taste
Pita chips, tortilla chips, cut up veggies-for serving

Directions:

1. Place the yogurt, avocados, garlic, cilantro, jalapeño, lime juice, and cumin in a blender or food processor. Mix until smooth. Season with salt and pepper, to taste.

2. Scrape dip into a serving bowl and serve with pita chips, tortilla chips, or cut up veggies.

April 1, 2012
Stuffed Zucchini

Ingredients:

1 tbsp sour cream
1/4 to 1/2 tsp salt
1/4 tsp curry powder
1/2 tomato
1 tsp thyme
2 zucchinis
1 onion
cheese
pepper

Optional: bacon

Click here for the rest of the directions!

March 22, 2012

Since the weather has been beautiful and the feeling of Spring is around I thought that this recipe would be a good one to share. It is a delicious, easy Spring pasta so check it out and give it a try!

Pasta Primavera

Ingredients

Directions

Bring a large pot of salted water to a boil. Add the fusilli and cook as the label directs. Add the sugar snap peas and/or broccoli, carrots and bell pepper to the boiling water during the last 2 minutes of cooking. Reserve 1/2 cup cooking water, then drain the pasta and vegetables and return to the pot.

Meanwhile, heat the olive oil in a large skillet over medium heat. Add the garlic and cook until just golden, about 30 seconds. Add the tomatoes, red pepper flakes and 1 teaspoon salt; cook until the tomatoes begin to wilt, about 2 minutes. Stir in 1/4 cup of the reserved cooking water. Pour the tomato mixture over the pasta and vegetables. Add the mint, parmesan and half the goat cheese and toss to combine. Season with salt.

Divide the pasta among bowls. Top with the remaining goat cheese and drizzle with olive oil.

Per serving: Calories 638; Fat 27 g (Saturated 10 g); Cholesterol 33 mg; Sodium 841 mg; Carbohydrate 77 g; Fiber 7 g; Protein 24 g

ACTIVE: 30 min l TOTAL: 30 min l SERVES: 4

March 19, 2012

Whether you’re allergic to gluten-based products or just trying to cut it out of your diet, here are some snack ideas to achieve this goal! Cutting out gluten can really help tone your abs/stomach whereas eating breads and other gluten products can cause fat to accumulate around that area. Here’s the link so check it out, I’ll post a couple of ideas below but you’ll have to go to the page to get all 50.

  • Frozen Grapes
  • Baked Sweet Potato Fries
  • Greek Yogurt & Granola
  • Fruit Salad
  • Hard Boiled Eggs

Check out the page to get all 50!

-Julie

March 14, 2012

Since it is the day after St.Patty’s day I thought this would be fitting. Reuben sandwiches are my favorite sandwiches ever, but unfortunately I only eat them about once or twice a year. Here are great instructions on what to do with your leftovers from St. Patrick’s day and how to make them into a delicious Reuben sandwich. Enjoy!

Reuben Sandwich St. Patrick’s Day Leftovers

Minutes to Cook: 5 Minutes

Serving: 1

Ingredients

      2 Slices Rye
      3 oz. Boars Head Corned Beef
      1 Slice Reduced Fat Swiss Cheese
                 1 Tbsp. Fat Free Thousand Island Dressing Sauerkraut

Directions

Cook sauerkraut to boil, then add all ingredients on to rye bread, then spray top and bottom of bread with Pam, place sandwich in George Forman grill or stove top grill, done when bread is toasty brown on both sides and cheese is melted. YUM!
Makes 1 sandwich

Number of Servings: 1

Recipe submitted by SparkPeople

March 13, 2012

Credit: skinnytaste

They say spicy food makes you eat less and speeds up your metabolism. I’m not sure how true that is, but I do like some spice in my food once in a while and I feel satisfied with smaller portions. I made this with brown rice, which has more fiber, therefore keeps you full longer and a nice firm texture for fried rice. Every bite of this rice, is loaded with shrimp and a little bit of heat!

Spicy Shrimp Fried Rice
Gina’s Weight Watcher Recipes
Servings: 4 • Size: 1-1/2 cups • Old Points: 6 pts • Points+: 8 pts
Calories: 307.3 • Fat: 7.0 g • Protein: 22.7 g • Carb: 37.4 g • Fiber: 3.5 g

  • 3 cups brown rice cooked
  • 1 lb large shrimp, peeled and deveined (peeled weight is .75 lb)
  • 2 egg whites, scrambled
  • 1 whole egg, scrambled
  • 1/2 onion, chopped
  • 2 cloves garlic, diced
  • 5 scallions, chopped, whites and greens separated
  • oil spray
  • 1 tbsp sesame oil with cayenne pepper
  • 1 tsp crushed red pepper flakes (or more to taste)
  • 4 tsp soy sauce (or more to taste)
  • 1 tsp Asian fish sauce
  • salt and fresh pepper

In a bowl, season shrimp with cayenne pepper, chili powder, paprika, salt, pepper and garlic powder.

Scramble eggs with a drop of water and season with salt and pepper. In a hot wok, spray a little oil and cook the eggs. When cooked, remove from pan and set aside.

Let the wok get really hot. Add sesame oil and saute onions, scallion whites, garlic and hot pepper flakes for about 1-2 minutes. Add shrimp and saute until no longer translucent. Add rice and cooked egg along with soy sauce and fish sauce, mixing well for about 2 minutes. Add greens of the scallions and serve.

March 7, 2012

Healthy Homemade BBQ Chicken Pizza

Written By:

I love pizza and its not exactly the healthiest choice, so I thought it would be a good idea to find ways to make it healthy. I found this recipe and think we should try it!

Healthy Homemade Pizza

Sauce:
2 TBS Calorie Wise BBQ Sauce
2 TBS Tomato Paste
1-4 TBS Franks Hot Sauce
1 Glove of Garlic, minced

Mix all ingredients in a bowl together to create your sauce.

Crust:
1 Dempster’s WholeGrains Pita Pocket

Cheese:
1/2 c Kraft Part Skim Mozzarella Cheese

Chicken:
1 Chicken Breast, grilled and diced

Veggies:
Dice and use as many veggies as you can fit on your pizza. Persoanlly I use green pepper, red pepper, red onion, pineapple, hot banana peppers and avocado.

Cooking Directions:
Pre-Heat oven at 375 degrees F. Add your sauce to the pita, spreading it evenly.  Add a thin layer of cheese.  Add all of your veggies. Top with another thin layer of cheese.  Bake in the oven for 15-20 mins or until the pita is crispy and your cheese is melted.

Enjoy!

March 6, 2012

Chocolate Frosting Recipe

Ingredients:

  • 1 cup of coconut milk powder (I recommend Wilderness Family Naturals To buy coconut milk powder. Have not yet found in mainstream stores)
  • 3/4 cup of very hot water
  • 8 ounces of dark unsweetened chocolate
  • 1 teaspoon vanilla
  • 1/2 cup of Agave syrup

Directions:

  1. Take your very hot water (almost boiling) and mix together with the coconut milk powder until smooth and absorbed. (Do not try and substitute coconut milk that you buy in containers at the store; it isn’t as rich and it won’t work.)
  2. In a saucepan, bring the coconut mixture to a boil; whisking constantly.
  3. Take the mixture off the burner and add in the unsweetened dark chocolate and Agave until the chocolate is melted.
  4. Mix in the vanilla extract, or any other flavor you would like to add.
  5. Pour the chocolate frosting into a glass container and let it sit at room temperature for 10 minutes. Then place in the refrigerator.
  6. Voila! Only 1 hour later you will have an amazing chocolate frosting to spread on your sweet healthy treats!

March 3, 2012

I figured with this bout of warm weather it would be appropriate to post a recipe that involves a colder dish! So try this corn salad with delicious avocado, tomato, onions, cheese, etc.

Corn Salad with Queso Fresco
Recipe adapted by Our Best Bites from Better Homes & Gardens Mexican

Ingredients:
4 cups fresh or frozen corn kernels
8 ounces queso fresco or cotija cheese
1 large red bell pepper, seeded and chopped
1 small red onion, finely chopped
1 jalapeno pepper, chopped (and seeded if desired)
1/2 recipe (about 6 ounces) Cilantro-Lime Vinaigrette
1 large avocado, pitted, peeled, and cubed
Kosher salt and freshly ground pepper to taste
Optional: For an easy one-dish meal, add leftover rotisserie chicken

Instructions:
Bring about 1 inch of water to a boil in a large stock pot. When the water boils, add the corn and cook for 2-3 minutes. Drain and rinse and then add to a large bowl. Toss together the corn, red bell pepper, red onion, jalapeno pepper, and crumbled cheese. Toss with Cilantro-Lime Vinaigrette. Chill until ready to serve. Right before serving, gently toss in the avocado and season with salt and pepper. Serves 10-12.

Credit to: http://www.ourbestbites.com

– Julie

March 1, 2012

Green Bean Bundles
(printable recipe)
Ingredients:

1 pound fresh green beans
Olive oil
Salt and pepper
Bacon
Directions:

Preheat oven to 350 degrees F.
Blanch green beans for 3 minutes. [ I microwave for about 3 minutes.] Toss them in olive oil and salt and pepper. Bundle about 5 green beans and tie a piece of bacon around the bundle. [I also precook the bacon in the microwave until it is partially cooked but still pliable.] Place in a roasting pan and roast for 10 to 15 minutes, until bacon is cooked. A delicious and impressive addition to any meal.

February 29, 2012

Zucchini Chips

Ingredients:

  • 1/4 cup Homemade Breadcrumbs
  • 1/4 cup grated Parmesan cheese (optional)
  • 1/8 tsp black pepper
  • heaping 1/2 cup whole wheat flour
  • 1 cup cold milk (I used oat milk)
  • 1 tsp apple cider vinegar
  • 2 1/2 cups sliced zucchini (about 2 small zucchinis)

Preparation:

  1. Preheat oven to 425 degrees.
  2. In a medium bowl combine breadcrumbs, cheese (if using) and black pepper.
  3. In separate bowl add flour, milk and vinegar.  Gently stir until combined but do not over stir.
  4. Dip zucchini slices in flour mixture and then dredge in breadcrumb mixture.
  5. Place coated zucchini slices on a baking sheet (I line mine with non stick foil for easy clean up!) and bake for 30 minutes, flipping the slices over once halfway through cooking, or until browned and crisp.

Nutritional Info:

Makes 2 servings.

Nutrients per serving:  Calories: 224.5, Cal. from Fat: 33.5, Total Fat: 3.5g, Sat. Fat: 0g, Carbs: 41.5g, Fiber: 6.5g, Sugars: 12g, Protein: 9g, Sodium: 459mg, Chol: 0mg

Notes:

These chips are best eaten right out of the oven.  They don’t save well.

February 24, 2012

This Chicken Cacciatore recipe is one of my favorite dinners. If you have a crock pot, you need to try this! It is a little bit of work getting everything ready for the crock pot, but once that is done you put everything in the crock pot and let it sit during the day and when you are ready to have dinner it is all set and waiting for you to enjoy. All you need to do is boil a little water for some pasta and your dinner is served.

1 pkg (about 3 lbs)  Split Chicken Breasts, Drums and Thighs, cut split breasts in half
Pan Searing Flour
2 Tbsp  Pure Olive Oil
2 cloves Food You Feel Good About Peeled Garlic, minced
1 pkg (8 oz) Food You Feel Good About Cleaned & Cut Sliced Baby Bella Mushrooms
1 pkg (16 oz) Food You Feel Good About Cleaned & Cut Sliced Peppers & Onions
1 cup dry red wine
2 tsp McCormick Italian Seasoning
1 pkg (24 oz) Italian Classics Seasoned Tomato Sauce (Prepared Foods)
Salt and pepper to taste

You’ll Need: 6-8 qt slow cooker, large braising pan
Directions:

  1. Dust chicken with pan-searing flour.
  2. Heat oil on MEDIUM in large braising pan; add chicken. Brown lightly on all sides, 8-10 min. Transfer chicken to slow cooker. Discard all but 1 Tbsp oil.
  3. Add garlic, mushrooms, peppers and onions to pan. Cook, stirring occasionally, 3-4 min, until vegetables soften slightly. Add wine; cook 1-2 min. Add Italian seasoning and tomato sauce; stir. Bring to simmer and remove from heat.
  4. Add sauce mixture carefully to slow cooker. Cover; cook 3-4 hours on HIGH or 6-7 hours on LOW. Season to taste with salt and pepper.

Nutrition Info: Each serving (3 1/2 oz chicken, about 1 cup vegetables & sauce) contains 390 calories, 17 g carbohydrate, (4 g fiber), 33 g protein, 18 g fat, (5 g saturated fat), 120 mg cholesterol, and 550 mg sodium.

Calories: 390

February 20, 2012

Skinny Italian Spinach Meatballs

Okay, so I’m 100% Italian which basically means I’m addicted to carbs, cheese and red meat. On my first day of boxing class, my instructor informs us that to lead a healthier life you must cut out carbs, cheese and red meat. Needless to say I was faced with a dilemma. I’ve been trying my hardest to cut these foods out of my diet, but every now and then I’ve got to have something to hold me over right?

Thankfully, I came across this awesome recipe. I’d also like to note that the blog that I got it from (skinnytaste.com) is definitely worth following for healthy recipes.

The trick to these meatballs is that they are made with spinach and weight watchers bread. In this recipe it notes to use ground beef, but when I make them I plan to use ground turkey because of the health benefits…

So if you’re an avid carb, cheese and meat lover like myself, try this recipe out and let us know what you think! The next time I go to the grocery store I’m picking up ingredients to try these out 🙂

February 19, 2012

Skillet Rosemary Chicken 

3/4 pound small red-skinned potatoes, halved, or quartered if large
Kosher salt
2 sprigs fresh rosemary, plus 1 1/2 tablespoons leaves
2 cloves garlic, smashed
Pinch of red pepper flakes
Juice of 2 lemons (squeezed halves reserved)
2 tablespoons extra-virgin olive oil
4-6 skin-on, bone-in chicken thighs (6 to 8 ounces each)
10 ounces cremini mushrooms, halved

Preheat the oven to 450. Cover the potatoes with cold water in a saucepan and salt the water. Bring to a boil over medium-high heat and cook until tender, about 8 minutes; drain and set aside.

Pile the rosemary leaves, garlic, 2 teaspoons salt and the red pepper flakes on a cutting board, then mince and mash into a paste using a large knife. Transfer the paste to a bowl. Stir in the juice of 1 lemon and the olive oil. Add the chicken and turn to coat.

Heat a large cast-iron skillet over medium-high heat. Add the chicken, skin-side down, cover and cook until the skin browns, about 5 minutes. Remove chicken from pan; add the mushrooms and potatoes to the skillet, place chicken over mushrooms and potatoes and drizzle with any marinade remaining in the bowl and the juice of the remaining lemon.

Add the rosemary sprigs and the squeezed lemon halves to the skillet; transfer to the oven and roast, uncovered, until the chicken is cooked through and the skin is crisp, 20 to 25 minutes.

February 9, 2012

Okay, so I have an obsession with spinach as of late, but I would NEVER think to turn it into smoothie form and drink it. Yet, there is this spinach smoothie popping up all over pinterest and I’m going to have to try it out sooner or later because it actually looks pretty tasty.

The smoothie has bananas, peanut butter, chobani and other sweet ingredients in it plus the spinach of course. Healthy benefits? Well of course I wouldn’t be posting about something if it didn’t have any!

  • Spinach is fat free, cholesterol free, low in calories, and very low in sodium
  • Spinach is an excellent source of vitamin A, C, K, iron, fiber, folate, and lutein
  • Leutin is an antioxidant that promotes good eye health, and may help prevent cancer of the liver, ovaries, colon and prostate, and even dementia.
  • Dole lab tests found spinach juice has twice the chlorophyl, eight times the calcium, six times the magnesium, 10 times the potassium, 15 times the vitamin C and 43 times the vitamin A of wheatgrass juice!

So go ahead and test this out and let me know what you think! Here’s the link for the recipe and I’ll post it below as well.

-Julie

Green Monster Spinach Smoothie

Serves 1

Ingredients:

1 frozen sliced banana

1 Tablespoon peanut butter

1/2 cup 0% Vanilla Chobani Greek yogurt

1 cup Unsweetened Vanilla Almond Breeze (or other kind of milk)

4 cups baby spinach (or more, or less)

Directions:

Combine all ingredients in a blender and blend until smooth.

Nutritional stats:

350 calories, 10g fiber, 21g protein

February 8, 2012

Hey everyone,

Hope what we have been posting so far is helpful and interesting to you! Feel free to leave feedback on any of our posts at any point in time.

Today I’m going to post about yet another cool website that I found through using Pinterest. The article that I found provides you with 52 HEALTHY meals that you can make in 12 minutes or less. That really got me excited. Sometimes cooking takes FOREVER and I’d really rather go buy a slice of pizza or get a chicken parm sandwich from the cab… but with these ideas you really just need to have the necessary recipes and 15 minutes of your time. The article is even separated into breakfast, lunch and dinner. So be sure to check it out and try incorporating three of these meals into your weekly diet!

– Julie

February 7, 2012

Another delicious and nutritious lunch or dinner idea for you…

BBQ Chicken Pizza

8 servings

1 (14 oz.) refrigerated Pillsbury pizza crust dough

1 (10 oz.) can Premium Chunk Breast of Chicken in water, drained

or 2 cups cooked chicken breast, diced

1-1/2 cups of your favorite BBQ sauce

1 medium red onion, thinly sliced

2 C shredded part-skim milk Mozzarella cheese

1) Preheat the oven to 400 degrees.

2) Lightly spray a cookie sheet or 12” pizza pan with PAM spray.

3) Unroll the pizza crust dough press into the pan.

4) In a medium bowl, combine the chicken and BBQ sauce; spread the

mixture evenly over the dough.

5) Sprinkle the onion slices over the chicken mixture and top with cheese.

6) Place the pizza on a lower rack in the oven and bake for about 15 to 20

minutes until the crust is firm and lightly browned.

7) Cut into 8 servings.

To complete your meal, add a tossed green salad with light salad dressing, a piece of fruit and a glass of skim milk.

Nutrition Information, per serving:
300 calories
7 g total fat (3 g saturated fat)
39 g carbohydrate
2 g dietary fiber
1260 mg sodium
21 g protein

* Good source of calcium and iron.


February 6, 2012

These recipes are posted with nutrition, cost and college life in mind; and don’t worry you don’t have to be a master chef to try them either.
They are simple, easy and hopefully you’ll find them to be delicious as well!

Tomato & Basil Pasta Bake 4 servings

Estimated cost per serving: $1.30

2 cups uncooked wheat-blend rotini pasta (such as Healthy Harvest)

2 cups tomato and basil spaghetti sauce (I like Barilla Brand)

2 cups thawed-frozen broccoli, carrot and cauliflower mix*

2 tsp crushed red pepper flakes

1 cup shredded part-skim mozzarella cheese

1. Preheat oven to 375°F.

2. Cook pasta according to package directions; drain well.

3. In a medium bowl, combine cooked pasta, spaghetti sauce, thawed vegetables, and

seasoning.

4. Spray an 8 x 8 baking pan with cooking spray (like Pam); add pasta mixture and

sprinkle cheese on top.

5. Bake uncovered for 15-20 minutes.

* Thaw frozen veggies by running cold water over them for 1 – 2 minutes or heat in the

microwave briefly.

Nutrition facts per serving: 350 calories, 8g total fat, 3.5g saturated fat, 20mg
cholesterol, 620mg sodium, 53g carbohydrate, 8g dietary fiber, 16g protein.

Good source of Vitamins A & C, Calcium, Iron, Dietary Fiber AND Lycopene

Pyramid servings: 1 ½ grain, 2 vegetable, ½ milk

Nutrition note:

You’ve probably heard of Lycopene, but do you know what it is? Lycopene is a
phytonutrient (plant nutrient) that is found in tomatoes and other red and pink fruits
and vegetables, such as watermelon and pink grapefruit. Frequent consumption of
foods with lycopene is associated with reduced risk of cardiovascular disease, cancer,
diabetes, osteoporosis, and even male infertility. Some nutrients are destroyed by food
processing and cooking, but not the lycopene in tomatoes! It actually becomes more
bioavailable (meaning our bodies can absorb and use it better), making foods like tomato
sauce, tomato juice, tomato paste and ketchup good sources of this important nutrient.

Recipe provided by Keri Tonia, MSU Dietetics Student, 2/07.

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