Breakfast Mini-Loaves

Ingredients:

• 1/3 cup butter softened
• ½ cup of Splenda
• ¼ cup of regular white or brown sugar
• 2 eggs
• 1 teaspoon vanilla
• 1 cup mashed bananas (2-3 ripe)
• 1 cup apple sauce (I use the no-sugar added, natural – has more chunks)
• 1 cup whole wheat flour
• 1 cup oatmeal
• ½ cup regular white flour
• 1 teaspoon of baking soda
• 1/4 teaspoon of baking powder
• 1 cup dried fruit – raisins and/or cherries and/or craisins – whatever is on hand
• ½ cup nuts – walnuts or pecans
• ½ cup of coconut – optional
• 1 cup of dark chocolate chips

Directions

1. Preheat oven to 350 degrees

2. Grease bottom only of mini loaf pans

3. Cream together butter, Splenda and sugar

4. Beat in the eggs and vanilla

5. Blend in the bananas and apple sauce

6. Mix in all the dry ingredients (flour, oatmeal, soda and powder)

7. Fold in the remaining ingredients

8. Fill all the mini-loaf holes with the batter

9. Bake for 30 minutes

Serves: 8 mini-loaves

This could also be done as muffins and baked for less time.

Cheese Steak Breakfast

Ingredients:

• 2 eggs
• 1 cup egg beaters
• ½ cup fat free half and half
• ½ large onion, cut into small cubes
• 1 green pepper, cut into small cubes
• 1 clove garlic, minced
• 1 tomato, seeded and cubed
• 3 pieces steak-umm
• 4 oz. low fat Italian shredded cheese
• Pam

Directions

1. Preheat oven to 350 degrees. Spray a pie plate with Pam.
2. Sauté onion until soft. Add peppers and minced garlic and continue to cook until all veggies are soft and caramelized.
3. Cook the steak according to package. Drain well on paper towel. Season with salt and pepper, and break up meat.
4. Scramble eggs in a large bowl. Add beaters and half and half. Season with salt and pepper.
5. Add onions, peppers, tomato, and cheese.
6. Pour into prepared pan and bake for 30-45 minutes. A knife should come out clean when inserted in the center of the dish.

Crunchy Baked Fish

Ingredients:

• 1 1/2 lb. mild white fish (flounder, tilapia)
• Panko bread crumbs
• 2 tbsp. light mayo
• 1 tbsp. lemon juice
• Cooking spray
• Morton’s Hot Salt

Directions

1. Preheat oven to 375 degrees.
2. Spray baking sheet with Pam.
3. Mix mayo with lemon juice.
4. Spread mayo on both sides of the fish and then coat with bread crumbs.
5. Place on baking sheet. Spray the top of the fish lightly with Pam. Lightly
6. sprinkle fish with Morton’s hot salt.
7. Bake about twenty minutes or until light brown and flakey.

Grilled Chicken Caesar Salad

Ingredients:

• 1 can Cream of Chicken soup
• ½ cup water
• 2 tbsp. cider vinegar
• 2 tbsp. lemon juice
• 2 tsp. Worcestershire sauce
• 4 cloves minced garlic
• ½ tsp. ground black pepper
• 4 tbsp. grated parmesan cheese
• 4 skinless, boneless chicken breast halves
• 1 large head romaine lettuce, shredded
• ½ cup fat free Caesar croutons

Directions

1. Mix soup, water, vinegar, lemon juice, Worcestershire sauce, garlic, black pepper, and 3 tbsp. cheese in shallow non-metallic dish. Reserve 1/14 cups for dressing.
2. Add chicken to marinade and turn to coat. Refrigerate 15 minutes.
3. Remove chicken from marinade. Grill for 15 minutes or until done. Turn and brush with marinade often
4. Thinly slice chicken. Toss lettuce, chicken, and dressing. Sprinkle with croutons and remaining cheese.

Serves: 6

Low fat Vegetable Lasagna

Ingredients:

• 1 package Lasagna noodles
• low-sodium vegetable broth
• part-skim Ricotta Cheese (16 oz.)
• shredded parmesan cheese; part-skim mozzarella cheese
• fresh spinach, shredded carrots
• sliced mushrooms
• garlic clove
• one can of tomato sauce
• one egg

Directions

1. Preheat oven to 375.
2. In small bowl, mix 3 cups of Ricotta cheese, 1 cup parm. cheese, and egg.
3. Begin to boil the water for the lasagna noodles, add salt to taste.
4. Sauté separately each of the vegetables, adding one cup of vegetable broth (use instead of olive oil) to pan.
5. Sauté garlic with spinach mixture.
6. When the noodles are done, empty into colander and run some cold water on the noodles so they don’t stick.
7. At the bottom of the pan, add a thin layer of tomato sauce.
8. Then add a noodle layer, one vegetable layer with cheese mixture (mushrooms and cheese work well), noodle layer, then remaining vegetables.
9. Top the dish with remaining tomato sauce and sprinkle with mozzarella cheese.
10. Cover tightly with tin foil and cook for 45 minutes at 375.
11. Take the foil off the last few minutes to brown the top.

Tropical Muffins

Ingredients :

• 2 cups all purpose flour
• 2 tsp. baking powder
• ½ tsp. baking soda
• 2 tbsp. and 2sp. Splenda brown sugar
• 1 sup nonfat plain yogurt
• 2 egg whites
• ¼ cup canola oil
• 1 can crushed pineapple, well drained

Directions

1. Preheat oven to 400 degrees. Line or spray muffin pan.
2. Mix dry ingredients.
3. Ina separate bowl, mix together wet ingredients.
4. Combine wet and dry ingredients. Be careful not to overmix.
5. Spoon batter into prepared pan.
6. Bake for 20-25 minutes or until golden brown. Cool before serving.

Makes 12 muffins

Grilled Chicken with Oranges and Avocado

This recipe serves: 4
Preparation time : 20 minutes
Cooking time : 20 minutes

For the chicken:

• 1/4 cup minced red onion
• 2 tablespoons chopped cilantro
• 2 tablespoons honey
• salt to taste
• freshly ground black pepper
• 4 boneless, skinless chicken breasts, 4 to 6 oz. each

For the garnish:

• 1/4 cup fresh lime juice
• 2 oranges, peeled and sectioned
• 1 small red onion, thinly sliced

Cooking Instructions

1. For the chicken: Mix all the ingredients except the chicken in a large bowl. Add the chicken to the mixture and coat evenly. Cover the bowl and refrigerate for 30 minutes or over night.
2. Preheat the grill or broiler.
3. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with salt and pepper.
4. Place the chicken on the grill or under the broiler and cook until the juices run clear, 6 to 8 minutes per side.
5. In the meantime, peel, core and chop the avocado and toss it with the lime juice quickly so that it doesn’t discolor. Add the oranges, onion and cilantro. Season with salt and serve on top of the chicken.

Nutrition Facts
Serving Size 1 chicken breast

Calories 303
Protein 37 g
Total Carbohydrate 23 g
Dietary Fiber 4 g
Sugar 17 g
Total Fat 7 g
Saturated Fat 2 g

Oriental Chicken Lettuce Wraps

Sauce:

• 2 tbsp hoisin sauce
• 1 tbsp rice wine vinegar
• 2 tsp minced garlic
• 1 tsp sesame oil
• 12 ounces of ground chicken
• 1 tsp vegetable oil
• 1/3 cup finely chopped carrots
• ¾ cup finely chopped red or green peppers
• ¾ cup finely chopped mushrooms
• ½ cup chopped water chestnuts
• 2 green onions, chopped
• 1 tbsp water
• 8 large iceberg lettuce leaves

1. Sauce: In small bowl, mix together ingredients and set aside

2. In non-stick skillet sprayed with vegetable spray, cook chicken until cooked. Drain any excess liquid. Remove from pan.

3. In same non-stick skillet, heat oil over medium heat. Add carrots and cook for 3 minutes. Add peppers and mushrooms and cook until soft. Return chicken to pan along with water chestnuts and green onions. Add sauce and cook for 2 minutes.

4. Combine hoisin sauce and water in small bowl. Place a little over lettuce. Divide mixture over leaves and roll to serve.

Per serving:
Calories: 222
Protein: 17g
Fat: 13g
Sat. Fat: 4g
Carb: 12g
Sodium: 210mg
Cholesterol: 20mg
Fiber: 1g

Beef and Mushroom Dijon

Ingredients:

• ¾ lb. boneless beef sirloin steak, ¾ inch thick
• 2 cups, sliced mushrooms
• 1 medium onion, chopped
• 1 can, Cream of Mushroom soup, 10 oz.
• ¼ cup water
• 2 tbsp. Dijon-style mustard
• 4 cups hot cooked rice, cooked without salt
• Chopped fresh parsley

Directions

1. Slice beef into very thin strips.
2. Spray nonstick cooking skillet with spray and heat 1 minute. Add mushrooms and onion; cook until tender. Remove vegetables.
3. Remove skillet from heat. Re-spray skillet.
4. Add beef and cook until brown and juices evaporate, stirring often.
5. Add soup, water, mustard, and vegetables, and heat through.
6. Toss rice with parsley. Serve beef over rice.

Serves 4: Approximately 373 calories per serving.

Buffalo Burgers with Onion Relish and Gorgonzola

Ingredients:

• 1 pound ground buffalo
• salt to taste
• freshly ground black pepper
• 4 onion rolls
• 1/2 cup Onion Relish (see recipe)
• 1/4 cup Gorgonzola cheese (2 ounces)

Directions

1. Preheat the grill to medium-high.
2. Divide the ground buffalo into 4 patties and season them with salt and pepper. Grill the burgers on both sides, turning once, until they are cooked through. Toast the onion rolls on the grill while cooking the second side of the burgers.
3. Serve the burgers on toasted onion rolls with Onion Relish and Gorgonzola cheese.

Nutrition Facts:

Calories 346
Protein 31 g
Total Carbohydrate 32 g
Dietary Fiber 1 g
Sugar 4 g
Total Fat 11 g

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.