Category Archives: Recipes

Recipe Challenge: Snickerdoodles

I’ve been challenged by my new cohort of classmates to come up with a Health One Meal Replacement recipe for Snickerdoodles.  I have in mind starting with a vanilla meal replacement base, adding butter flavorings, artificial sweeteners, and maybe extra vanilla extract.  Oh, and lots of cinnamon.

Photo Credit: Burger Baroness via Compfight cc

Photo Credit: Burger Baroness via Compfight cc

What is it that makes a snickerdoodle a snickerdoodle?  What must this recipe have in order to pass as an imposter?

Layered Broccoli and Cheese Salad

Here’s another great recipe from weight maintenance class. Richard prepared this salad for us on the last day of class, and it was very tasty. The sweetness of the honey and the tartness of the vinegar was a great pairing. While the recipe lists 1 cup as the serving size, I was satisfied with a much smaller portion.


Layered Broccoli and Cheese Salad
Serves 10
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158 calories
19 g
5 g
7 g
8 g
1 g
117 g
150 g
13 g
0 g
4 g
Nutrition Facts
Serving Size
117g
Servings
10
Amount Per Serving
Calories 158
Calories from Fat 58
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 5mg
2%
Sodium 150mg
6%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
11%
Sugars 13g
Protein 8g
Vitamin A
8%
Vitamin C
82%
Calcium
13%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 6 cups chopped broccoli
  2. 1 small red onion, sliced thinly
  3. 2/3 cup dried sweetened cranberries or raisins
  4. 1/2 cup plain non fat yogurt
  5. 3 tablespoons honey
  6. 2 tablespoons low-fat mayonnaise
  7. 2 tablespoons cider vinegar
  8. 1 1/2 cup grated reduced-fat cheddar cheese
  9. 1/2 cup unsalted dry-roasted hulled sunflower seeds
Instructions
  1. In a large glass serving bowl, arrange layers of broccoli, onion and cranberries.
  2. In a small bowl, whisk together yogurt, honey, mayonnaise and vinegar. Drizzle dressing over layered salad.
  3. Sprinkle cheese evenly on top. Cover and refrigerated until ready to serve.
  4. Sprinkle with sunflower seeds just before serving.
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calories
158
fat
7g
protein
8g
carbs
19g
more
needlesspounds http://www.needlesspounds.com/

African Peanut Stew

Cindy has once again sent in a recipe that she and I think you’ll absolutely love. Cindy says, ” It has a hint of peanut butter taste with all the yummy, healthy stuff that should be included in our eating habits. Although curry powder is one of the high antioxidant spices, it’s too strong for me. I put in turmeric. And of course, you can get creative with it once you taste it! Takes a little time to prepare but what worthwhile doesn’t?!


 

African Peanut Stew
Serves 8
This popular African dish is usually prepared with chicken, but we've used super nutritious edamame instead. In addition, canned tomatoes, sweet potatoes and spinach infuse it with fiber, protein and antioxidants. Serve on rice for a hearty main dish.
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268 calories
17 g
62 g
12 g
25 g
2 g
226 g
342 g
5 g
0 g
8 g
Nutrition Facts
Serving Size
226g
Servings
8
Amount Per Serving
Calories 268
Calories from Fat 101
% Daily Value *
Total Fat 12g
18%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 62mg
21%
Sodium 342mg
14%
Total Carbohydrates 17g
6%
Dietary Fiber 4g
17%
Sugars 5g
Protein 25g
Vitamin A
181%
Vitamin C
40%
Calcium
8%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tablespoon olive oil
  2. 1 medium red onion, finely chopped
  3. 1 medium green bell pepper, finely chopped
  4. 1/2 cup chopped carrot
  5. 1/2 cup chopped celery
  6. 3 garlic cloves, minced
  7. 2 tablespoons minced, peeled fresh ginger
  8. 1 tablespoon curry powder
  9. 1 (14.5-ounce) can diced tomatoes, drained
  10. 1 bay leaf
  11. 4 cups fat-free chicken or vegetable broth
  12. 1 (12-ounce) sweet potato, peeled and cut into 1/2-inch pieces
  13. 1/2 cups shelled edamame
  14. 1/4 cup peanut butter or almond butter
  15. 1/4 cup chopped fresh cilantro
  16. 1 (5-ounce) bag baby spinach leaves, torn into bite-size pieces
  17. 1/2 teaspoon salt
  18. Coarsely ground black pepper
Instructions
  1. Heat olive oil in a 4-quart saucepan or Dutch oven over medium
  2. heat. Add onion, bell pepper, carrot and celery; saute until soft and
  3. translucent, about 5 minutes.
  4. Add garlic, ginger and curry powder and saute until fragrant,
  5. about 1 minute; do not brown garlic. Add tomatoes and bay leaf;
  6. cook, uncovered, until tomatoes are slightly reduced, about 3
  7. minutes.
  8. Add broth and sweet potatoes and bring to a boil. Reduce heat to
  9. low and simmer about 8 minutes. Stir in edamame and peanut butter
  10. until combined. Cook until thoroughly heated, about 2 minutes.
  11. Stir in cilantro and spinach until spinach wilts.Season with salt and
  12. pepper.
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calories
268
fat
12g
protein
25g
carbs
17g
more
needlesspounds http://www.needlesspounds.com/
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“dont know what to do for lunch”

One of my Facebook friends posted this on his wall, asking input from his community of friends for input on what to eat for lunch. I know that he has been interested in, but unsuccessful at, losing weight. I also know that I had written a blog post about how to plan a lunch for weight loss. When I looked back at my post of nearly 700 words, I realized that sending him a link to the post wouldn’t provide the hands-on advice that he would need.  Frustrated with starting and restarting this blog post many times, I just put it down in a video.

It’s hard to give someone simple advice to get on track with healthy meal planning and preparation.  Maybe we should come up with a simple set of meal plans based on a small starter pantry of healthy items.  Has this been done?  Would it be reinventing the wheel?

What’s the simplest healthy meal you can think of for a true beginner to pull off?

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Skinny Chicken & Broccoli Alfredo

This recipe has been floating around the Internet in one form or another for a while.  There are various versions which add different types of cheeses, use different amounts of chicken, and enhance the sauce with one spice or another.  I felt it was my turn to try it, so here’s my version.  I’ll attribute Iowa Girl Eats, as mine most closely resembles hers, although I first saw the dish on Friends On A Budget.

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Skinny Chicken & Broccoli Alfredo
Serves 4
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483 calories
54 g
54 g
15 g
32 g
5 g
267 g
409 g
6 g
0 g
9 g
Nutrition Facts
Serving Size
267g
Servings
4
Amount Per Serving
Calories 483
Calories from Fat 133
% Daily Value *
Total Fat 15g
23%
Saturated Fat 5g
25%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 54mg
18%
Sodium 409mg
17%
Total Carbohydrates 54g
18%
Dietary Fiber 3g
13%
Sugars 6g
Protein 32g
Vitamin A
10%
Vitamin C
69%
Calcium
30%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 boneless skinless chicken breasts
  2. 2 cups broccoli
  3. 8 oz whole wheat rotini
  4. 2 Tablespoons extra virgin olive oil
  5. 2 teaspoons minced garlic
  6. 2 Tablespoons flour
  7. 1 cup reduced sodium chicken broth
  8. 1/4 cup skim milk
  9. 1/4 cup fat-free plain Greek yogurt
  10. salt & pepper
  11. 3/4 cup grated parmesan cheese
Instructions
  1. Cut chicken breasts into cubes, and cook in a pan over medium high heat, remove from pan and set aside.
  2. Cook pasta in boiling salted water. Add broccoli to pasta water during last 3 minutes. Drain pasta and broccoli and set aside, reserving 1/2 c of pasta water.
  3. Heat EVOO in a skillet over medium heat. Add garlic and cook for about 1 minute stirring constantly.
  4. Sprinkle flour into skillet with garlic and whisk to incorporate for 1 minute.
  5. Slowly whisk in chicken broth and milk. Whisk in greek yogourt, and salt and pepper to taste. Turn the heat down to low and let simmer for a few minutes to thicken.
  6. Turn off the heat and stir in cheese and chicken until combined. Mix with pasta and broccoli and stir to coat.
  7. Serve with additional cheese on top if desired.
Adapted from Iowa Girl Eats
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calories
483
fat
15g
protein
32g
carbs
54g
more
Adapted from Iowa Girl Eats
needlesspounds http://www.needlesspounds.com/
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Copycat Recipes with Healthy Substitutions: An Ongoing Project

I love restaurant food, but I abhor going to restaurants because I have absolutely no control over what goes into my foods.  In our maintenance class, one of our field trips is called, “Dine with a Dietitian.”  Last time we went to Taziki’s, and I had salmon.  It was pretty good, but heavily seasoned.  I could feel myself gaining water weight with every bite.  I keep my meals pretty simple, as you can see from the meal plans I’ve posted.  Recently, though, I’ve been branching out and looking at growing my kitchen repertoire.

top-secret-recipes---13774l1

I came across this book, Top Secret Restaurant Recipes Lite, which contains a bunch of copycat restaurant recipes I’m planning on trying.  What I would like to do is start with the copycat recipe and then healthify the recipe even more.  For instance, this book has a recipe for Cheesecake Factory Thai Lettuce Wraps.  Sounds healthy, right?  Google the nutrition info on that item.  Over 1,000 calories per serving!  It also has over 2300 milligrams of sodium.  This is an appetizer, people!

So, having access to these recipes will give me the chance to make the healthy substitutions that I’ve learned to do through my nutrition classes while still eating the restaurant foods that sound so yummy.  Check out the over 1000 Amazing Famous Food Secrets revealed by Todd Wilbur and let me know what you think I should make first!  One of the recipes available is for Olive Garden Tira Misu.

YUM!

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Recipe Thursday: Health One Turkey Cheese Puffs

If you simply must have a little meat, try these tasty mini turkey cheese puffs. I recommend using
Oscar Mayer Deli Fresh Smoked Shaved 98% Fat Free Turkey.  As with any recipe that includes luncheon meat, do be cautious of the sodium content.

Recipe Box

Ingredients

  • 1 pouch Health One Meal Replacement Potato
  • 1/8 tsp. Baking Powder
  • 1 T. Egg Beaters
  • 3 T. Water
  • 2 slices Turkey Lunch Meat
  • 1 slice Fat-Free Cheese

Directions

  1. Preheat oven to 400°F.
  2. Spray 10 cups of a mini muffin pan with cooking spray.
  3. Take one slice of lunch meat and spread the chese on it as evenly as possible.  Top it with the other slice of thrkey. Cut this into 10 slices.
  4. Mix batter up in a small bowl and spoon into prepared muffin cups about half way up.
  5. Roll up turkey and cheese slices, placing one in the center of each muffin cup.
  6. Spray the tops of each well with a touch of cooking spray.
  7. Bake 10-12 minutes or until done.

Consider an Italian version of this with turkey pepperoni and spaghetti sauce instead.

Yum!

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Temptation Tuesday: Reese’s Krispies

Short of a peanut allergy, I’m not sure I’ve met someone who wasn’t fond of a Reese’s Cup. I wouldn’t do very much for a Klondike Bar, but in a former life I would have done quite a lot for a Reese’s Cup. Now, I’ve run across this recipe for a Reese’s-inspired Rice Krispie cookie. Tempting, indeed.

Reese's Krispies

Reese's Krispies
Serves 24
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338 calories
56 g
1 g
11 g
7 g
3 g
82 g
47 g
19 g
0 g
8 g
Nutrition Facts
Serving Size
82g
Servings
24
Amount Per Serving
Calories 338
Calories from Fat 92
% Daily Value *
Total Fat 11g
17%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 1mg
0%
Sodium 47mg
2%
Total Carbohydrates 56g
19%
Dietary Fiber 1g
5%
Sugars 19g
Protein 7g
Vitamin A
0%
Vitamin C
0%
Calcium
2%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 Cup Sugar
  2. 1 Cup Corn Syrup
  3. 1 1/3 Cup Creamy Peanut Butter
  4. 4 1/4 Cup Rice Krispes
  5. 1 Pinch Salt
  6. 4 Reese's Peanut Butter Cups, chopped
  7. 1/2 Cup Chocolate Chips
Instructions
  1. In a large sauce pan over medium heat, melt the sugar, corn syrup, and peanut butter until smooth and evenly combined.
  2. Remove from heat.
  3. Quickly add the salt and cereal and stir to combine thoroughly. Add the chocolate chips and stir again. Wait about 1 min and add the candy, quickly folding the mixture together so as to not smash up the candy.
  4. Line a baking sheet with parchment paper and drop rounded tablespoons onto the sheet. Let cool and devour!
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calories
338
fat
11g
protein
7g
carbs
56g
more
needlesspounds http://www.needlesspounds.com/
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