INGREDIENTS:
2 large potatoes, diced
1 large cauliflower, cut or broken into florets
1 medium carrot, diced
2 tsp. garlic powder
1 1/2 cups chopped onion
1 1/2 tsp. salt
4 cups water
2-3 cups grated cheddar cheese
3/4 cup low-fat milk
Black pepper to taste
INSTRUCTIONS:
Saute onion in large pot for about 3 minutes until slightly tender and starting to turn slightly golden. Add garlic and saute for about one minute more. Add potato, cauliflower, carrot, salt and water. Bring to a boil and then simmer until vegetables are tender, about 20 minutes. Use an immersion blender or a potato masher to mash vegetables to the desired consistency. Add in milk and cheese. Heat until warmed through.
Thursday, October 25, 2012
Popeye Smoothie
INGREDIENTS:
1 cup packed spinach
6-8 oz. strawberry or raspberry yogurt
1/2 cup skim milk
1 cup frozen mixed berries
1/2 large banana
INSTRUCTIONS:
Mix all ingredients in a blender.
1 cup packed spinach
6-8 oz. strawberry or raspberry yogurt
1/2 cup skim milk
1 cup frozen mixed berries
1/2 large banana
INSTRUCTIONS:
Mix all ingredients in a blender.
Easy Corn Bread
1 1/4 cups all-purpose flour
3/4 cup corn meal
2 tablespoons sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 cup milk
1/4 cup vegetable oil
1 egg, beaten
Heat oven to 400°F. Grease 9x9 inch pan. Combine flour, corn meal, sugar, baking powder and salt. Stir in milk, oil, and egg, mixing just until all ingredients are moistened. Pour batter into greased pan. Bake 20 to 25 minutes or until light golden brown and wooden pick inserted in the center comes out clean. Serve warm.
Dill and Lemon Pepper Fettuccine
INGREDIENTS:
2 medium carrots
2 medium zucchini
8 oz uncooked fettuccine
1 container (8 oz) dill dip
¾ teaspoon lemon pepper
INSTRUCTIONS:
Shave carrots and zucchini lengthwise into thin slices with vegetable peeler. Cook fettuccine as directed –
except add carrots and zucchini about 1 minute before fettuccine is done; drain Return fettuccine mixture to
saucepan. Add dill dip and lemon pepper; toss. Serve immediately.
Yield: 4 Servings
2 medium carrots
2 medium zucchini
8 oz uncooked fettuccine
1 container (8 oz) dill dip
¾ teaspoon lemon pepper
INSTRUCTIONS:
Shave carrots and zucchini lengthwise into thin slices with vegetable peeler. Cook fettuccine as directed –
except add carrots and zucchini about 1 minute before fettuccine is done; drain Return fettuccine mixture to
saucepan. Add dill dip and lemon pepper; toss. Serve immediately.
Yield: 4 Servings
Chicken Paprika
INGREDIENTS:
4 medium chicken breasts
Salt and pepper to taste
1-2 tablespoons paprika
1 can reduced fat cream of mushroom soup
1 (4 oz.) can mushrooms
1 cup fat free sour cream
Cooked rice, mashed potatoes, or noodles
INSTRUCTIONS:
Sprinkle chicken with salt, pepper and 1 tablespoon paprika. Place in crock-pot. Mix soup and mushrooms. Pour over chicken. Generously sprinkle with more paprika. Cover and cook on low for
6 – 8 hours or high for 2 ½ - 3 ½ hours. Add sour cream last 30 minutes of cooking. Serve over rice,
mashed potatoes, or noodles.
Yield: 4 – 6 servings
Chicken Chili Verde
INGREDIENTS:
1 pound chicken
2 tablespoons oil
3 tablespoons flour
2 garlic cloves, minced or 1 teaspoon garlic powder
½ teaspoon cumin
½ teaspoon salt
1 (7 oz.) can green chilies
2 cups water
INSTRUCTIONS:
Cut chicken into bite-size pieces. In a medium saucepan, brown chicken in 1 tablespoon oil. Add remaining oil and flour. Stir constantly until flour browns. Stir in garlic, cumin, and salt. Mix in chilies and 2 cups water; bring to a boil. Cover and simmer until chicken is tender and sauce thickens, 30-45 minutes, adding more water to thin if necessary.
Yield: 4-6 servings.
Serving suggestion: use as filling for burritos with rice, cheese, sour cream, and salsa.
Oriental Chicken Salad
INGREDIENTS:
2 chicken breasts (or 1 1/2 to 3 cups cubed, cooked chicken)
1/2 head of cabbage
4 green onions, chopped
1/2 cup slivered almonds
1 package ramen noodles
Optional: mandarin oranges
Dressing:
2 tablespoons sugar
3 tablespoons vinegar
1/2 cup oil
1/4 teaspoon pepper
1 seasoning packet (from ramen noodles)
INSTRUCTIONS:
Cook and cube chicken. Chop cabbage and place in large salad bowl. Toast almonds until lightly browned (place almonds in an ungreased skillet. Stir over medium heat until browned). Add almonds, onion, and chicken to cabbage and toss. Break uncooked noodles in package and add to salad. Make dressing; pour over salad and toss lightly. Serve immediately. Yield: 8 servings.
Monday, October 22, 2012
My Favorite Greek Dressing
INGREDIENTS:
1/2 cup olive oil
1/4 cup red wine vinegar
2 tsp. sugar
2 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. pepper
INSTRUCTIONS:
Put all ingredients in a small bowl and mix well with a whisk.
1/2 cup olive oil
1/4 cup red wine vinegar
2 tsp. sugar
2 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. pepper
INSTRUCTIONS:
Put all ingredients in a small bowl and mix well with a whisk.
Monday, July 16, 2012
Jicama Orange Salsa
INGREDIENTS:
2 medium oranges, peeled and chopped
1 cup jicama, chopped
½ cup tomatillo, chopped
½ cup red onion, chopped
4 tablespoons cilantro, chopped
2 tablespoons lime juice
1 teaspoon honey
½ teaspoon salt
2 tablespoons jalapenos, chopped fine
INSTRUCTIONS:
Mix all ingredients together and chill for a few hours.
2 medium oranges, peeled and chopped
1 cup jicama, chopped
½ cup tomatillo, chopped
½ cup red onion, chopped
4 tablespoons cilantro, chopped
2 tablespoons lime juice
1 teaspoon honey
½ teaspoon salt
2 tablespoons jalapenos, chopped fine
INSTRUCTIONS:
Mix all ingredients together and chill for a few hours.
Veggie Meatloaf
INGREDIENTS:
1 lb. ground beef
1 medium potato
1 large carrot
1 small zucchini
1 small yellow squash
1/2 - 3/4 cup oatmeal
2 eggs
1 can Mexican Stewed Tomatoes
1 can tomato sauce
Grated cheese, desired style
Spices to taste, i.e., garlic, season salt like Lawry’s salt, pepper, onion powder.
INSTRUCTIONS:
Grate potato, carrot, zucchini, and yellow squash and put in a bowl with ground beef. Add oatmeal, eggs and tomatoes to the bowl, mix together (feel free to use your hands). Put mixture into a cold electric skillet, and turn on to 300 degrees. Cook for about 30-45 minutes, then top meatloaf with tomato sauce and cheese. Cook an additional 5-10 minutes until cheese is melted. Check with meat thermometer to make sure meat is fully cooked. Enjoy!
***For a smaller servings size, you can half the recipe and bake it in the oven in a bread pan. Bake on 400 degrees for 45 minutes. Be sure to test with a meat thermometer as the tomato sauce tends to keep the ground beef looking red.
1 lb. ground beef
1 medium potato
1 large carrot
1 small zucchini
1 small yellow squash
1/2 - 3/4 cup oatmeal
2 eggs
1 can Mexican Stewed Tomatoes
1 can tomato sauce
Grated cheese, desired style
Spices to taste, i.e., garlic, season salt like Lawry’s salt, pepper, onion powder.
INSTRUCTIONS:
Grate potato, carrot, zucchini, and yellow squash and put in a bowl with ground beef. Add oatmeal, eggs and tomatoes to the bowl, mix together (feel free to use your hands). Put mixture into a cold electric skillet, and turn on to 300 degrees. Cook for about 30-45 minutes, then top meatloaf with tomato sauce and cheese. Cook an additional 5-10 minutes until cheese is melted. Check with meat thermometer to make sure meat is fully cooked. Enjoy!
***For a smaller servings size, you can half the recipe and bake it in the oven in a bread pan. Bake on 400 degrees for 45 minutes. Be sure to test with a meat thermometer as the tomato sauce tends to keep the ground beef looking red.
Cabbage Patch Stew
INGREDIENTS:
½ pound lean ground beef or turkey (optional)
l large onion, chopped
1 cup celery, chopped
2 cups shredded cabbage
1 tablespoon Worcestershire sauce
2 teaspoons chili powder
1 teaspoon garlic powder
¼ teaspoon cumin
2 cups water
1 tablespoon sugar
2 (15 oz.) cans kidney or pinto beans
2 (15 oz.) can Mexican style stewed tomatoes
INSTRUCTIONS: Brown meat and drain fat; add onion, celery, and cabbage. Cook until vegetables are clear or wilted. Add remaining ingredients. Simmer ½ hour. Yield: 8 servings
½ pound lean ground beef or turkey (optional)
l large onion, chopped
1 cup celery, chopped
2 cups shredded cabbage
1 tablespoon Worcestershire sauce
2 teaspoons chili powder
1 teaspoon garlic powder
¼ teaspoon cumin
2 cups water
1 tablespoon sugar
2 (15 oz.) cans kidney or pinto beans
2 (15 oz.) can Mexican style stewed tomatoes
INSTRUCTIONS: Brown meat and drain fat; add onion, celery, and cabbage. Cook until vegetables are clear or wilted. Add remaining ingredients. Simmer ½ hour. Yield: 8 servings
Philly Wraps
INGREDIENTS:
½ pound lean ground turkey or beef
1 tablespoon water
1 onion, sliced
4 mushrooms, sliced
1 bell pepper, sliced
Pinch of salt
¼ teaspoon pepper
4 drops hot sauce (like Tabasco)
4 slices reduced-fat Swiss cheese
6 whole-wheat flour tortillas
INSTRUCTIONS:
Coat a large skillet with cooking spray. Over medium-high heat sauté meat until done; drain any fat. Add water, onion, mushrooms, salt, pepper, and hot sauce; stir well. Cover, reduce heat, and simmer until vegetables are tender. Lay slices of Swiss cheese over meat mixture; cover until cheese melts. Spoon mixture down center of warm tortilla and roll up tightly. Yield: 6 servings
½ pound lean ground turkey or beef
1 tablespoon water
1 onion, sliced
4 mushrooms, sliced
1 bell pepper, sliced
Pinch of salt
¼ teaspoon pepper
4 drops hot sauce (like Tabasco)
4 slices reduced-fat Swiss cheese
6 whole-wheat flour tortillas
INSTRUCTIONS:
Coat a large skillet with cooking spray. Over medium-high heat sauté meat until done; drain any fat. Add water, onion, mushrooms, salt, pepper, and hot sauce; stir well. Cover, reduce heat, and simmer until vegetables are tender. Lay slices of Swiss cheese over meat mixture; cover until cheese melts. Spoon mixture down center of warm tortilla and roll up tightly. Yield: 6 servings
Monday, June 4, 2012
QUINOA BURGERS
Thanks Jess for introducing me to these delicious morsels!
INGREDIENTS:
1/2 cup (90 g) quinoa, rinsed
1/2 teaspoon salt
2 tablespoons olive oil, plus more for frying
1 small yellow onion, diced
1 garlic clove, minced
1 cup (150 g) grated sweet potato
1/4 teaspoon coriander
1/4 teaspoon black pepper
2 eggs
1/3 cup (50 g) gluten-free, panko-style breadcrumbs (make them by drying gluten-free bread slices in the oven and chopping them in food processor)
1/3 cup finely grated parmesan cheese
2 tablespoons finely chopped parsley
1 tablespoon finely chopped chives
INGREDIENTS:
1/2 cup (90 g) quinoa, rinsed
1/2 teaspoon salt
2 tablespoons olive oil, plus more for frying
1 small yellow onion, diced
1 garlic clove, minced
1 cup (150 g) grated sweet potato
1/4 teaspoon coriander
1/4 teaspoon black pepper
2 eggs
1/3 cup (50 g) gluten-free, panko-style breadcrumbs (make them by drying gluten-free bread slices in the oven and chopping them in food processor)
1/3 cup finely grated parmesan cheese
2 tablespoons finely chopped parsley
1 tablespoon finely chopped chives
INSTRUCTIONS:
Bring 1 cup of water to a boil in a small saucepan over high heat. Add quinoa and 1/4 teaspoon of salt. Stir, reduce heat to medium low, cover with a lid, and cook for 20 minutes until quinoa has absorbed all the water and it's tender. Set aside to cool.
Heat a medium saute pan over medium high heat. Add the olive oil and cook the onions and garlic for 3 minutes. Add the grated sweet potato, 1/4 teaspoon salt, coriander, and black pepper, and cook for another 3 minutes. Set aside to cool slightly.
In a bowl, whisk together the eggs, breadcrumbs, parmesan cheese, parsley, and chives. Add the cooled quinoa and sweet potato mixture. Stir to combine.
Heat a large saute pan over medium high heat. Add enough olive oil to cover the bottom os the pan. Spoon 1/4 cup of the mixture and shape it into a round cake. Add enough cakes to the pan without overcrowding it. Cook for 3 minutes on each side or until golden. Finish frying all the cakes. Drain them on paper towels if needed.
Heat a medium saute pan over medium high heat. Add the olive oil and cook the onions and garlic for 3 minutes. Add the grated sweet potato, 1/4 teaspoon salt, coriander, and black pepper, and cook for another 3 minutes. Set aside to cool slightly.
In a bowl, whisk together the eggs, breadcrumbs, parmesan cheese, parsley, and chives. Add the cooled quinoa and sweet potato mixture. Stir to combine.
Heat a large saute pan over medium high heat. Add enough olive oil to cover the bottom os the pan. Spoon 1/4 cup of the mixture and shape it into a round cake. Add enough cakes to the pan without overcrowding it. Cook for 3 minutes on each side or until golden. Finish frying all the cakes. Drain them on paper towels if needed.
Serve them on a bun just like you would a hamburger.
Tuesday, April 10, 2012
Greek Chicken and Zucchini
INGREDIENTS:
1 Tbsp. olive oil
2-3 boneless, skinless chicken breasts cut into strips
1/4 cup diced red onion (or 2 T dried onion flakes)
2 small zucchini sliced
1/2 tsp. minced garlic (or 1 tsp. garlic powder)
4 Tbsp. feta cheese crumbled
1/4 tsp. pepper
1 small can sliced black olives
INSTRUCTIONS:
In a large skillet, heat olive oil over medium heat. Add chicken and brown well. Add onion, mushrooms, and zucchini to pan; stir fry until slightly tender. Reduce heat and garlic and pepper. Sprinkle with crumbled feta cheese and olives. Serve over top brown rice or barley.
Yield: 4 servings
Tuesday, February 28, 2012
The Best Breakfast Sandwiches...EVER!!!
INGREDIENTS:
1 whole wheat English muffin
2 Tbsp fat free cream cheese
1 egg, fried
1 bacon slice, cooked
avocado slices
INSTRUCTIONS:
Toast the English muffin. Top with cream cheese, fried egg, avocado slices, and bacon slice.
1 whole wheat English muffin
2 Tbsp fat free cream cheese
1 egg, fried
1 bacon slice, cooked
avocado slices
INSTRUCTIONS:
Toast the English muffin. Top with cream cheese, fried egg, avocado slices, and bacon slice.
Spinach Salad with Poppyseed Vinaigrette
INGREDIENTS:
Cleaned, trimmed, dry spinach
Strawberry slices
Mandarin oranges
Craisins
Feta cheese
Slivered almonds
INSTRUCTIONS:
Toss ingredients together and serve with poppy seed vinaigrette.
SALAD DRESSING:
1/3 cup canola or olive oil
1/3 cup honey
1/3 cup balsamic vinegar
1 Tbsp poppy seeds
1 Tbsp Dijon or regular mustard
Combine all ingredients in a jar. Whisk or shake to mix.
Cleaned, trimmed, dry spinach
Strawberry slices
Mandarin oranges
Craisins
Feta cheese
Slivered almonds
INSTRUCTIONS:
Toss ingredients together and serve with poppy seed vinaigrette.
SALAD DRESSING:
1/3 cup canola or olive oil
1/3 cup honey
1/3 cup balsamic vinegar
1 Tbsp poppy seeds
1 Tbsp Dijon or regular mustard
Combine all ingredients in a jar. Whisk or shake to mix.
Monday, February 27, 2012
Lemon & Dill Chicken
INGREDIENTS:
4 boneless, skinless chicken breasts
1 Tbsp olive oil
1/4 cup finely chopped onion
3 cloves garlic, minced
1 cup chicken broth
1 Tbsp flour
2 tsp dill weed
1 Tbsp lemon juice
Salt & Pepper
INSTRUCTIONS:
Heat oil in a medium skillet. Place the chicken in the skillet. Sprinkle with salt & pepper. Cook for about 3 minutes. Turn chicken over. Sprinkle again with salt & pepper. Cook for another 3 minutes. Remove chicken and set aside. Add onion & garlic. Cook, stirring for 1 minute. In a medium bowl combine broth, flour, dill, and lemon juice. Mix well. Add the broth mixture to the skillet. Cook, whisking, until slightly thickened, about 3 minutes. Return the chicken to the pan. Reduce heat to low, cover and simmer on low until the chicken is cooked through, about 4 minutes.
4 boneless, skinless chicken breasts
1 Tbsp olive oil
1/4 cup finely chopped onion
3 cloves garlic, minced
1 cup chicken broth
1 Tbsp flour
2 tsp dill weed
1 Tbsp lemon juice
Salt & Pepper
INSTRUCTIONS:
Heat oil in a medium skillet. Place the chicken in the skillet. Sprinkle with salt & pepper. Cook for about 3 minutes. Turn chicken over. Sprinkle again with salt & pepper. Cook for another 3 minutes. Remove chicken and set aside. Add onion & garlic. Cook, stirring for 1 minute. In a medium bowl combine broth, flour, dill, and lemon juice. Mix well. Add the broth mixture to the skillet. Cook, whisking, until slightly thickened, about 3 minutes. Return the chicken to the pan. Reduce heat to low, cover and simmer on low until the chicken is cooked through, about 4 minutes.
Saturday, February 18, 2012
Taco Soup
INGREDIENTS:
1/2 - 1 lb. lean ground beef
1 medium onion
1 can (28 oz.) tomatoes, crushed
1 can (8 oz.) tomato sauces
1 can (15 oz.) kidney beans
1 can (15 oz.) black beans
1 can corn (15 oz.), drained
1 pkg. taco seasoning mix
INSTRUCTIONS:
In a large saucepan saute ground beef and onion; drain fat. Add tomatoes, tomato sauce, drained kidney beans, corn, and seasoning mix. Simmer 15 minutes. Granish with grated cheese, low-fat sour cram, diced green onions, sliced black olives, guacamole, or tortilla chips. Yield: 4-6 servings.
1/2 - 1 lb. lean ground beef
1 medium onion
1 can (28 oz.) tomatoes, crushed
1 can (8 oz.) tomato sauces
1 can (15 oz.) kidney beans
1 can (15 oz.) black beans
1 can corn (15 oz.), drained
1 pkg. taco seasoning mix
INSTRUCTIONS:
In a large saucepan saute ground beef and onion; drain fat. Add tomatoes, tomato sauce, drained kidney beans, corn, and seasoning mix. Simmer 15 minutes. Granish with grated cheese, low-fat sour cram, diced green onions, sliced black olives, guacamole, or tortilla chips. Yield: 4-6 servings.
Monday, January 9, 2012
Cream Cheese Avocado Omelet
INGREDIENTS:
1 Tbsp. oil
4 eggs (or 6 egg whites for a healthier choice)
1/4 cup milk
1/8 tsp Paprika
1/8 tsp pepper
dash of salt
2 oz. cream cheese
Avocado slices
Bacon slices (optional)
Chopped chives (optional)
INSTRUCTIONS:
Beat eggs, milk, salt, pepper and paprika together. Heat oil in a large skillet over medium heat. Tilt pan to coat all sides evenly. Pour egg mixture into pan, tilt to permit uncooked egg to run to sides and bottom. Stick egg with fork to let heat through. Lower heat and cook 2 to 3 minutes or until egg is slightly firm through. Spoon or drop cream cheese across the center of eggs. Top with avocado slices and roll the edges of egg over filling. Remove from heat and cover for 2 to 3 minutes or until cheese is melted. Sprinkle with chives and bacon pieces.
1 Tbsp. oil
4 eggs (or 6 egg whites for a healthier choice)
1/4 cup milk
1/8 tsp Paprika
1/8 tsp pepper
dash of salt
2 oz. cream cheese
Avocado slices
Bacon slices (optional)
Chopped chives (optional)
INSTRUCTIONS:
Beat eggs, milk, salt, pepper and paprika together. Heat oil in a large skillet over medium heat. Tilt pan to coat all sides evenly. Pour egg mixture into pan, tilt to permit uncooked egg to run to sides and bottom. Stick egg with fork to let heat through. Lower heat and cook 2 to 3 minutes or until egg is slightly firm through. Spoon or drop cream cheese across the center of eggs. Top with avocado slices and roll the edges of egg over filling. Remove from heat and cover for 2 to 3 minutes or until cheese is melted. Sprinkle with chives and bacon pieces.
Sunday, January 8, 2012
Hawaiin Chicken and Shrimp
INGREDIENTS:
1 Tbsp. oil
1 lb. boneless, skinless chicken breast, cut into thin strips
1 cup pineapple tidbits
20 pieces shrimped, detailed
For Sauce:
3 Tbsp. ketchup
3 Tbsp. soy sauce
3 tsp. honey
3 tsp. orange or lemon juice
1 tsp. garlic powder or 1 clove minced
1 tsp. minced fresh ginger or 1/4 tsp. ginger powder
INSTRUCTIONS:
Heat the oil in a large skillet. Place the chicken in the skillet and cook until it starts to brown. Add in the pineapple and shrimp. Pour the sauce over top and simmer 10 minutes. Serve over rice.
1 Tbsp. oil
1 lb. boneless, skinless chicken breast, cut into thin strips
1 cup pineapple tidbits
20 pieces shrimped, detailed
For Sauce:
3 Tbsp. ketchup
3 Tbsp. soy sauce
3 tsp. honey
3 tsp. orange or lemon juice
1 tsp. garlic powder or 1 clove minced
1 tsp. minced fresh ginger or 1/4 tsp. ginger powder
INSTRUCTIONS:
Heat the oil in a large skillet. Place the chicken in the skillet and cook until it starts to brown. Add in the pineapple and shrimp. Pour the sauce over top and simmer 10 minutes. Serve over rice.
Monday, January 2, 2012
Chicken Parmesan
INGREDIENTS:
Boneless, skinless chicken breasts
Milk
Flour
Eggs, beaten
Bread Crumbs (unseasoned)
Grated Parmesan Cheese
Mozarella Cheese
Spaghetti Sauce
Olive Oil
INSTRUCTIONS:
Pound the chicken flat. Pour milk, flour, and eggs each a different bowl. Mix even parts of bread crumbs and parmesan cheese in another bowl. Dip the chicken in each bowl in the following order: milk, flour, eggs, breadcrmbs. Coat the chicken well. Heat oil in a large skillet. Place the chicken in the skillet and cook until chicken is no longer pink in the center, turning chicken over at least once. Pour some spaghetti sauce in a casserole dish, lightly covering the bottom. Place the chicken on top of the sauce. Pour the remaining sauce on top of the chicken. Top the chicken with Mozzarella cheese slices. Broil until the cheese is melted.
Boneless, skinless chicken breasts
Milk
Flour
Eggs, beaten
Bread Crumbs (unseasoned)
Grated Parmesan Cheese
Mozarella Cheese
Spaghetti Sauce
Olive Oil
INSTRUCTIONS:
Pound the chicken flat. Pour milk, flour, and eggs each a different bowl. Mix even parts of bread crumbs and parmesan cheese in another bowl. Dip the chicken in each bowl in the following order: milk, flour, eggs, breadcrmbs. Coat the chicken well. Heat oil in a large skillet. Place the chicken in the skillet and cook until chicken is no longer pink in the center, turning chicken over at least once. Pour some spaghetti sauce in a casserole dish, lightly covering the bottom. Place the chicken on top of the sauce. Pour the remaining sauce on top of the chicken. Top the chicken with Mozzarella cheese slices. Broil until the cheese is melted.
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