Kidney Bean and Corn Salsa Salad

Courtesy of: www.greenlitebites.com

 

 • 1 can (15 oz) can red kidney beans drained and rinsed
• 1 small can (8 oz) sweet yellow corn drained and rinsed
• 2 -3 slices of red onion diced small.
• 1 tbsp honey
• 1 tbsp lime juice
• 1 tbsp dried cilantro
• 1 tsp chili powder
• ½ tsp ground cumin
• 1 tsp Tabasco sauce (or to taste)

Mix all ingredients and let it sit for about 20 minutes.

That’s it! The longer it sits the more the flavors merge.  Serve on a whole wheat pita, over salad greans or straight up!
Makes 4 servings about 3/4 cup each, 230 calories, 2g fat, 0 sat fat, 48g carbs, 7g fiber, 6g sugar, 8g protein.

Pasta with Spinach & Chicken

Courtesy of Brandi

Prep time- 10 min

Cook time- 25 min

• 1 lbs boneless skinless chicken breast, cut into 1/2 inch strips
• 2 Tablespoons of Olive Oil
• 4 garlic cloves
• 1 medium onion chopped (about 1 cup)
• 2 cans (14.5 oz ) Diced Tomatoes with Balsamic Vinegar, Basil, and Oregano (I couldn’t find this so I used the one that had basil, oregano, in it)
• 1/8 teaspoon ground nutmeg
• 1 package of fresh baby spinach
• 1 box (16oz) Mostaccioti Rigatti (i used Barrila Plus penne) cooked according to package directions, drained kept warm.

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Protein Shake

• ½ scoop of whey protein powder (vanilla)
• 1 banana
• 1 cup, frozen strawberries
• ¼-1/2 cup dry oatmeal
• ¼ cup milk
• Water and ice

Blend all above ingredients in a blender for 2-3 minutes. Use more water for thinner shake, more ice or oatmeal for thicker shake. Drink with thick straw.

This provides a good meal replacement or pre-workout drink, complete with protein, simple sugar, complex carbs for slow release energy, and some healthy fat. For a higher fat, higher calorie option, substitute one scoop of vanilla ice cream for milk.

Shrimp Stir-Fry with Chinese Cabbage, Carrots and Broccoli

This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes

• 1 tablespoon peanut oil
• 1 teaspoon chopped garlic
• 1 tablespoon freshly grated ginger
• 1 cup thinly sliced Chinese cabbage (bok choy)
• 1 cup thinly sliced carrots
• 1 cup broccoli florets, cut into small pieces
• 1 pound shrimp, peeled and deveined
• freshly ground black pepper
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon low-sodium chicken broth

Cooking Instructions

1. Heat the peanut oil in a skillet or wok large enough to accommodate all the ingredients over medium-high heat.
2. Add the garlic and ginger, and stir quickly for 30 seconds.
3. Turn the heat to high. Add the cabbage, then the carrots, then the broccoli and finally the shrimp, stirring quickly after each addition.
4. Season with pepper.
5. Add the soy sauce and chicken stock and cook until the shrimp are fully cooked and opaque, about 2 minutes.

Nutrition Facts

Serving Size about 1 cup
Calories 182
Total Fat 6 g
Saturated Fat 1 g
Protein 25 g
Total Carbohydrate 7 g
Dietary Fiber 2 g
Sodium 596 mg

Baked Oatmeal

Ingredients:

• 2 cups uncooked quick-cook oats
• 2 tbsp. ground flax seed
• 1/3 cup brown sugar or brown sugar Splenda
• 1/3 cup raisins or craisins
• 1 tbsp. chopped walnuts
• 1 tsp. baking powder
• 1 ½ cups fat free milk
• ½ cup applesauce
• 2 tbsp. butter, melted
• 1 egg
• 1 tsp. cinnamon
• 1 tsp. vanilla
• ¼ tsp. nutmeg

Directions

1. Preheat oven to 375 degrees.

2. Combine first five ingredients in medium bowl.

3. Combine milk through remaining ingredients in second bowl.

4. Add milk mixture to oat mixture. Stir well.

5. Pour oat mixture into 8 inch square baking dish coated with cooking spray.

6. Bake for 20 minutes. For steel cut oats, bake for 40 minutes.

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.

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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.