GoalGetter

...honestly, after reading Emma-Leighs (and Denise's!) recipes in the Not-So-Healthy thread, it makes these suckers sounds so boring and stifled...

But then again, this IS the healthy recipes forum and since the following are somewhat healthy, and a lot of them single-serving, I thought I'd post them for those not able to enjoy the full-fat, full-sugar, full-lard (and did I mention DEVILISHLY DELICIOUS!) recipes the girls posted in the previous entry...

Here we go...

Cucumber Vinaigrette

Peel, seed and slice 1 cucumber. Process in the blender with a few drops of vinegar or lemon juice and a sprig of fresh dill and/or parsley. Add some mustard powder or Dijon mustard (sodium-free) and a dash of ground pepper. Blend until smooth. Chill and store in the refrigerator.


Rice Pudding

1 tbsp unsweetened applesauce
1/2 or 1 cup leftover rice
1 egg white
1/2 tsp. cinnamon
1/2 tsp. vanilla extract
sugar substitute to taste

Add applesauce to leftover rice, beat in egg white. Add cinnamon, vanilla and sugar. Microwave until egg whit is fully cooked. Makes 1 serving


Wild Mushroom and Tomato Rice

2 oz. crimini mushrooms, chopped
2 oz. portobella mushrooms, chopped
1 med. onion, chopped
1 green pepper, seeded and chopped
1/2 tsp dried oregano
1/4 to 1/2 tsp fresh ground black pepper
1 cup uncooked rice
3 tomatoes, finely diced
1/2 cup red cooking wine

Place shrooms, onion and pepper in nonstick skillet. Saute over medium heat with 1 or 2 teaspoons of water until onion is soft and translucent. Add spices and rice and stir well for 1 minute. Add tomatoes and wine. Bring to boil. Reduce heat. Cover. Cook for 30 minutes or until rice is tender and liquid is absorbed. One cup of uncooked rice yields 3 cups of cooked rice. This will make six 1/2 cup servings

Spanish Rice

3 tbsp tomato paste, sodium-free
2 cups of water
1 cup rice
1/2 cup chopped onion
1/2 cup chopped green pepper
2 tbsp chopped fresh cilantro or parsley, or 1 tbsp dried chili powder (optional)

In a pot mix tomato paste with water. Add rice, onion, green pepper, cilantro or parsley, chili powder and tomato paste, and bring to boil. After water boils, turn heat down to low and simmer for 20-30 minutes or until all water is absorbed. Makes six 1/2 cup servings.


Broiled Cinnamon Grapefruit

1 grapefruit, dash of cinnamon, 1packet of sugar substitute

Peel grapefruit and take skin off each section. Mix gf with cinnamon and splenda. Eat cold or if desired, broil until splenda caramelizes. Makes 1 serving

Strawberry Delight

4 cups of strawberries halved
1 tbsp sugar sub
1 tbsp golden balsamic vinegar

Clean and prepare strawberries. Place berries in a container. Mix splenda and balsamic vinegar and pour over berries. Toss well. Place container in fridge and let stand for at least 30 minutes. Toss well before serving. makes 8 servings

Fruit Shake

1 lemon
2 packets of sugar sub
4 cups of ice
1/2 or 1 cup berries (your choice or mixed)
1/2 cup of water

Squeeze juice from lemon, pour juice into blender. Add sweetner, fruit adn 2 cups of ice. Blend to desired consistency. Add in last 2 cups of ice and water. Stir to mix, then blend again. Makes 1 serving


Jamaican Chicken

1/2 cup chopped green onions
2 tbsp minced fresh gingerroot
1 bay leaf
1 tsp coriander
1/2 tsp ground allspice
1/2 cup lime juice
3 tbsp fresh thyme
1 habanero chile pepper
1 tsp fresh ground pepper
1/2 tsp ground utmeg
4 boneless skinless chicken breasts

Combine all ingredients except chicken mixing well to blend. coat chicken with spice mix and marinate for serveral hours in fridge. grill chicken on outdoor or indoor grill or broil for 4 to 6 minutes on each side. Makes 4 servings.

Orange and Garlic Chicken

Juice of 1 orange
1 tbsp grated orange peel
2 cloves garlic, minced or pressed
1 tsp chopped fresh rosemary
4 b/s chix breast
1/2 tsp pepper
2 tsp paprika

combine juice with orange peel, garlic rosemary and chicken. marinate for 3-4 hours. sprinkle the chicken with pepper and paprika. grill boil or sautee fo 5-6 minutes on each side or until done. the chicken is done when it is no longer pink inside. makes 4 servings.

Egg WHite Meringue Cookies

4 egg whites at room temperature
1 tbsp apple cider vinegar
1/2 cup sugar sub
1 tsp vanilla extract

Preheat oven to 300 degrees. Place egg white sin mixing bowl along with vinegar. Start mixing on high until you can see soft peaks starting to form. Continue beating, slowly adding in vanilla and sugar sub. Once you've aded those, be prepared to beat for a while, at least 8-10 minutes, until peaksare stiff. Use a piece of parchment paper on your cookie sheets, and spoon out tablespoon-sized dollops. bake for 30-40 minutes until cookies are lightly brown on top. Makes 1 serving.


Fruity Custard

3-4 egg whites
1/2 cup berries, lightly mashed
1/8 tsp vanilla extract
sugar sub to taste
dash of cinnamon
dash of nutmeg

Preheat oven to 300 degrees. Combine all ingredients in mixing bowl and beat until well mixed but not too frothy. Pour equally into 2 custard cups. Set into a pan with 3/4 inch of water in the bottom and bake for 30-45 minutes or until set (a knife inserted in cernter comes out clean). Remove from oven, cool and refrigerate before serving. Makes 1 serving.

Turkey Sausage Patties

1 lb lean ground turkey breast
1/2 tsp cumin
1/2 tsp cayenne pepper
1/2 tsp garlic powder
1 tsp coriander
1/4 tsp fresh ground black pepper
1 tsp paprika
1/2 tsp oregano
1/2 tsp basil
1/2 cup chicken broth, sodium-free, fat-free

Combine turkey and dry spices in large bowl. mix together thoroughly. add chicken broth, mixing well. let stand for 15-20 minutes. form turkey into 8 patties, approx 3/4 inch thick, cook patties into nonstick skillet over med. heat for 7-8 minutes on each side or until thoroughly cooked. makes 4 servings.

Classic Meatloaf

2 lbs. lean ground chicken or turkey
1 cup chopped onion
1/2 cup diced celery
1 clove garlic, minced
1/2 tsp oregano
1/2 tsp thyme
1/2 tsp fresh ground black pepper
1/4 cup chopped fresh parsley
1 cup rice, cooked
2 egg whites
1 1/4 cup tomato sauce, sodum-free, divided

Preheat oven to 350 degrees in a large bowl, mix ground poultry, onion, celery, and garlic. mix all spices together, then add to poultry and blend well. One at a time, add rice, egg whites, and 1 cup of the tomato sauce to poultry mix and blend thoroughly. Form the mixture into an oval shaped loaf and place in the center of a nonstick loaf pan. spread remaining 1/4 cup of tomato sauce over top of loaf. Bake uncovered for 1 1/4 hours. let sit for 5 minutes before serving. Makes 6-8 servings.

Stuffed Peppers

4 cups cooked rice
1/2 tsp paprika
1/2 tsp rosemary
1/2 tsp dried oregano
1/2 tsp dried basil
1 onion
2 cups sliced mushrooms
1 lb ground turkey breast or chicken breast
2-3 cloves garlic
2 tbsp tomato paste, sodium-free
8 green peppers

Preheat oven to 350. In small bowl combine cooked rice with herbs. In large nonstick skillet saute onion and mushrooms. add ground poultry and garlic and cook until meat is fully browned. drain off any water and fat. combine with cooked rice and herbs. dilute tomato paste with water and stir into mixture. Slice tops off peppers. core and remove seeds but save tops. steam peppers for 7-8 minutes. Spoon rice mixture into peppers and place on nonstick baking dish. cover peppers with their tops. any additional mixture can be placed around peppers. cover dish with foil. bake for about an hour. each pepper contains approximately 1/2 cup of rice and 2 ounces of poultry.


Mexican Salad

1 red onion sliced
1 bunch radishes
2 tbsp chopped parsley
5-6 ripe tomatoes, quartered
1 cucumber, peeled and chopped
1/4 cup fresh cilantro, chopped
1/2 tsp black peper
juice of 3 limes

Combine all ingredients except lime juice in a bowl. Add lime juice and toss. Chill for an hour or two before serving. Will keep for about 3 days in fridge. Serve wth chicken or fish. Makes five 1-cup servings.


Gazpacho

5-6 ripe tomatoes, seeded and quartered
1 cuke, peeled, seeded
1/2 onion chopped
1/2 green pepper, chopped
1/4 cup fresh cilantro, chopped
2 tbsp chopped fresh basil or 1 tbsp dried
1 tbsp vinegar
3 cloves garlic, minced
juice of 1/2 lemon
2 tbsp chopped fresh parsley
1/2 tsp dried oregano

Place tomatoes cukes onion and pepper in a blender and process utnil liquefied. Add remaining ingredients and process again. If mixture is too thick add a few tablespoons of water or more lemon juice. if you like it spicier add more seasonings to taste. chill and serve cold. makes 2-3 servings.

Salsa

5 large ripe tomatoes, diced
2-3 jalapeno peppers, chopped
1 serrano chile pepper, chopped
1/4 cup fresh cilantro, chopped
1/2 tsp black pepper
1 cup choppe white onion
4 green onions, choppped (optional)
1/2 cup fresh lime or lemon jice
2 cloves of garlic, pressed or chopped

Combine all the ingredients in a bowl. Take about a quarter of the mixture and process in a blender until liquefied. mix back in with the remainng ingredients. If you like your salsa very hot, add a fourth jalapeno pepper to the mix. On the other hand if you like milder, omit or just use one. This salsa will keep in fridge for up to 3 days. To store longer you may freeze it. This salsa is delicious when served over baked or broiled fish or chicken, mixed with cooked rice or used as a dip for fresh vegetables

thajeepster

what cookbook did you get those recipes from?

Little Wing

those other recipes looked good but i think i'll stick to these ones.

aggies1ut

Let's give healthy a shot again.
Mushroom and Barley Soup

Ingredients:

1 Tbsp. canola oil, divided
1 medium onion, chopped
2 stalks celery, chopped
1/2 cup pearled barley, rinsed and drained
6 cups fat-free, reduced sodium chicken or vegetable broth, divided
5 cups (about 3/4 lb.) button mushrooms, chopped
2-3 tsp. Worcestershire sauce
3 carrots, peeled and chopped
Salt and freshly ground black pepper, to taste
Cayenne pepper or lite soy sauce, to taste
Instructions:

1. In large soup pot, heat half of oil over medium heat. Add onion and celery and saute 3 minutes. Add barley and stir constantly 2 minutes. Add 4 cups broth.

2. Bring to boil; reduce heat to low and simmer, covered, 40 minutes.

3. Meanwhile, in nonstick pan, saute mushrooms in remaining oil over medium-high heat, stirring constantly 6 minutes. Add Worcestershire sauce and stir constantly 1 minute. Remove from heat.

4. Stir carrots into mushrooms and set aside. After barley has simmered 40 minutes, add mushrooms, carrots and remaining broth. Simmer 30 more minutes, covered.

5. Season with salt, pepper and cayenne or soy sauce, to taste. When reheating, thin with more broth or water, as desired.

Nutritional Information:
Makes 6 servings. Per serving: 123 calories, 3 g. total fat (<1 g. saturated fat), 21 g. carbohydrates, 5 g. protein, 4 g. dietary fiber, 632 mg. sodium.

French Country Bean Soup
Ingredients:

2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2” strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces (optional)
Instructions:

Heat oil in medium Dutch oven or large, deep saucepan. Sauté carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.

Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)


Nutritional Information:

Makes 8 servings (with chicken).

Per serving: 123 calories, 4 g. total fat (less than 1 g. saturated fat), 19 g. carbohydrate, 5 g. protein, 4 g. dietary fiber, 464 mg. sodium.

Squash and Turkey Chili

Ingredients:

1 Tbsp. canola oil
1 medium onion, chopped
1/2 cup fat-free, reduced-sodium chicken broth
1 large carrot, cut in 3/4-inch slices
2 cups peeled and seeded butternut squash, cut into 1-inch pieces
2 cups diced cooked turkey breast
1 can (28 oz.) whole, peeled tomatoes, preferably "no salt added"
1/4 cup chopped fresh cilantro
1/2 tsp. cumin
1 tsp. chili powder, or to taste
1/2 tsp cinnamon
1 cup red kidney or black beans, rinsed and drained
Salt and freshly ground black pepper to taste
Hot sauce or salsa (optional)
Instructions:

In small Dutch oven, heat oil over medium-high heat. Add onion and saute until translucent, 2 minutes. Add broth, carrot and squash. Lower heat and simmer until tender, about 4 minutes. Add tomatoes. Cover and cook over medium-low heat 10 minutes. Add turkey, beans, cilantro, cumin, chili powder and cinnamon. Simmer on low heat until squash is tender and turkey is heated through, 15-20 minutes. Season with salt and pepper, to taste. Add hot sauce or salsa, if desired. Serve over brown rice or whole wheat pasta.


Nutritional Information:

Makes 6 servings.

Per serving: 199 calories, 4 g total fat (<1 g saturated fat), 22 g carbohydrates, 19 g protein, 6 g dietary fiber, 318 mg sodium.

Sweet Potato Salad
Ingredients:

3 lb. sweet potatoes
Salt and freshly ground black pepper, to taste
1 green bell pepper, seeded and chopped
2 celery stalks, chopped
Chopped canned chiles, to taste
1 1/2 cups nonfat plain yogurt
2 Tbsp. fresh cilantro, minced
2 Tbsp. shallots, minced
1 Tbsp. fresh lime juice
Instructions:
Preheat oven to 400 degrees.

Scrub sweet potatoes and pierce all over with fork. Bake until soft, about 1 hour. While potatoes are baking, prepare dressing.

Make dressing by mixing together yogurt, cilantro, shallots and lime juice. Add salt to taste. Chill at least an hour before using to dress salad.

When sweet potatoes are baked, cool, peel and cut in 1/2-inch cubes. Place in large bowl and mix in salt and pepper to taste. Mix potatoes with bell pepper, celery and chiles.

Mix dressing into potato salad. Serve warm or chilled.
Nutritional Information:
Serves 8. Per serving: 237 calories, less than 1 g. total fat (less than 1 g. saturated fat), 55 g. carbohydrate, 6 g. protein, 7 g. dietary fiber, 56 mg. sodium.

Kasha and Chicken Casserole
Kasha, another name for roasted buckwheat, has a nutty taste that complements the flavors of many vegetables. In the following casserole, jicama is used to provide a pleasant contrast to the soft texture of the kasha and vegetables. Jicama, a large Mexican vegetable with a mild, slightly sweet taste, retains its crunch despite cooking and also works well in most salads.
Ingredients:

1/2 cup medium kasha*
1 cup reduced-sodium, fat-free chicken or vegetable broth
1 egg, lightly beaten (optional)
2 Tbsp. extra virgin olive oil, divided
1 small carrot, sliced
1 small onion, thinly sliced
8-10 mushrooms, sliced
1/2 cup diced fresh jicama, diced canned
water chestnuts (rinsed and drained),
or diced red radishes
1 cup cooked chicken, cut in bite-sized pieces
Instructions:
Cook kasha in the broth according to package instructions, preferably in a non-stick saucepan or deep skillet. (The kasha can be cooked without the egg, as suggested in the package instructions, but using the egg brings out its flavor more fully.)

In the meantime, heat a large, nonstick skillet over medium heat. Add 1 tbsp. oil, coating the bottom of the pan, and heat until hot. Add the carrot and sauté until almost soft (about 4 minutes), stirring occasionally. Add onion and sauté, stirring, just until it turns translucent. Remove carrot and onion and set aside.

Heat remaining oil in the skillet over high heat until very hot. Add mushrooms and jicama. Sauté, stirring often, until mushrooms are lightly brown and tender. Add chicken and stir until heated through. Return carrots and onion to pan and stir to combine. Add cooked kasha and mix well. Season to taste with salt and pepper.

*Brown rice may be used in place of kasha, using package directions to cook.
Nutritional Information:
Makes 4 servings.

Per serving: 169 calories, 8 g. total fat (1 g. saturated fat), 11 g. carbohydrate, 14 g. protein, 3 g. dietary fiber, 184 mg. sodium.

Grilled Lemon-Basil Halibut

Ingredients:

5 Tbsp. fresh lemon juice
4 Tbsp. olive oil
4 garlic cloves, finely minced
1 tsp. grated lemon peel
2 Tbsp. oil-packed sun-dried tomatoes
1/4 cup fresh basil, minced
4 tsp. capers, drained
Salt and freshly ground black pepper, to taste
1 lb. halibut fillet
Instructions:
Mix lemon juice, olive oil, garlic, lemon peel and sun-dried tomatoes in blender or food processor. Stir in 2 Tbsp. fresh basil and the capers. Season to taste with salt and pepper. Pour half of vinaigrette over fish and marinate 15-30 minutes. When ready to grill fish, remove from marinade. Discard that marinade.

Prepare the grill and spray with oil to keep fish from sticking. Grill fish until just cooked through 2 to 4 minutes per side.

Divide fish among 4 plates. Stir remaining vinaigrette and drizzle over fish.
Nutritional Information:
Makes 4 servings. Per serving: 211 calories, 11 g. total fat (2 g. saturated fat), 2 g. carbohydrate, 24 g. protein, less than 1 g. dietary fiber, 111 mg. sodium.

Steamed Fish with Yogurt Dill Sauce

Onions add a subtle taste to this poached fish dish which also contains delicate hints of citrus and herbs. Cooked in a microwave, this entrée requires very little preparation time.


Ingredients:

2 Tbsp. extra virgin olive oil
1 Tbsp. finely chopped fresh chives
1 tsp. finely chopped fresh basil
1 tsp. dried dill, divided
1 1/2 lbs. firm-fleshed fish fillet like halibut,cod, or salmon, cut in 4 pieces
Salt and freshly ground white pepper, to taste
2 red bell peppers, thinly sliced
2 orange or yellow bell peppers, thinly sliced
1 scallion, finely chopped (green part included)
1 large lemon, thinly sliced
1/2 cup fat-free, reduced-sodium chicken broth
1/3 cup low-fat, plain yogurt
4 sprigs fresh dill for garnish (optional)
Instructions:

In a small bowl, mix together oil, chives, basil and half the dill. Rub mixture into both sides of fish, then sprinkle with salt and pepper. Set aside.

Mix remaining dill with yogurt and set sauce aside.

In a large, deep-rimmed serving dish large enough to hold the fish and broth, arrange bell peppers and scallions evenly along bottom. Place fish on top. Arrange lemon slices on top of fish. Add broth. Place in microwave and cook at medium power, checking every few minutes, until fish flakes with a fork.

Remove from microwave and garnish with remaining dill. Serve with yogurt-dill sauce.

Nutritional Information:

Makes 4 servings.

Per serving: 305 calories, 11 g. total fat (2 g. saturated fat), 12 g. carbohydrate, 38 g. protein, 2 g. dietary fiber, 184 mg. sodium.

Barley Stir-Fry

Ingredients:
1/2 cup pearl barley
2 tsp. canola oil
1 medium red onion, diced
1 red bell pepper, seeded and diced
2 ounces fresh shiitake mushrooms, stemmed and chopped
8 snow peas, cut lengthwise into thin strips
2 scallions, green and white parts, chopped
1/2-1 1/2 tsp. grated peeled ginger, according to taste
1/2 cup orange juice
1 Tbsp. reduced-sodium soy sauce or teriyaki sauce
Salt and freshly ground black pepper, to taste
Instructions:
Bring 2 cups water to boil in deep saucepan. Add barley. When liquid returns to boil, reduce heat, cover, and simmer 30 to 40 minutes, or until barley is almost tender. Makes 2 cups cooked barley.

Heat the oil in a medium, non-stick skillet over high heat. Stir-fry onion and red pepper 1 minute. Add mushrooms and stir-fry until they look moist, about 1 minute. Add snow peas, scallions, ginger, and stir-fry 15 seconds.

Add cooked barley, orange juice, teriyaki sauce, and salt and pepper to taste, if desired. Cook until barley is heated through. Serve immediately.

Nutritional Information:
Makes 4 servings.

Pumpkin-Orange Muffins

Ingredients:

Canola oil spray
1 egg
1/2 cup skim milk
1/2 cup canned pumpkin
1/4 cup canola oil
1 tsp. dried grated orange zest
1 1/2 cups unbleached flour
1/2 cup Splenda
1 tsp. baking powder
1 tsp. cinnamon
3/4 tsp. nutmeg
1/4 tsp. salt
Instructions:
Preheat oven to 375 degrees. Spray muffin tin lightly with spray oil.

In a medium bowl, beat egg, milk, pumpkin, oil and grated orange zest, mixing well.

In a separate bowl, mix together dry ingredients. Mix into pumpkin mixture.

Spoon batter into greased muffin tin, filling each 1/2 to 2/3 full, and bake until pick inserted in middle of muffin comes out clean, about 20 to 25 minutes.

Remove from oven and set on wire rack to cool, about 5-10 minutes. Remove muffins and allow to cool completely on rack. Serve immediately or store in plastic bag or other sealed container, but do not refrigerate. (If making more than one batch, extras can be frozen.)

Nutritional Information:
Makes 9 muffins.

Autumn Apple-Cranberry Crisp

This old-fashioned favorite is a tasty way to get nutrients, fiber and cancer-fighting phytochemicals.


Ingredients:

7 medium Granny Smith apples, peeled, cored and sliced
1 cup fresh cranberries
3/4 cup firmly packed dark brown sugar
1/2 cup old-fashioned rolled oats
2/3 cup whole wheat flour
1/4 cup chopped pecans or walnuts
3 Tbsp. butter, softened or no-trans fat margarine
Frozen lowfat vanilla yogurt (optional)
Instructions:

Preheat oven to 375 degrees. In medium shallow baking dish, place apples and cranberries. In medium bowl, combine brown sugar, oats, flour, nuts and butter. Sprinkle brown sugar mixture on top of fruit. Bake until apples and cranberries are bubbly and tender, about 50 minutes. Transfer dish to wire rack to cool slightly. Serve warm with frozen yogurt, if desired.


Nutritional Information:

Makes 8 servings.

Per serving: 268 Calories, 8 g Total Fat (3 g Saturated Fat), 50 g Carbohydrates, 2 g Protein, 4 g Dietary Fiber, 9 mg Sodium.

http://www.brightroom.com/view_user_...0&BIB=679&PWD=

aggies1ut

That Spanish Rice and Orange Garlic Chicken sound yummy. I'll have to try them.

http://www.brightroom.com/view_user_...0&BIB=679&PWD=

aggies1ut

I've been on a Mexican kick lately lol.
Tortilla Soup

Ingredients:
14 1/2 oz chicken broth
14 1/2 oz beef broth
1 med onion -- chopped
1 cup salsa
1/2 tsp ground cumin
2 tbsp canola oil
4 whole wheat tortillas -- cut in 1/8" strips
4 oz low fat Monterey Jack cheese

Directions:

In a large saucepan, combine the chicken and beef broths, the onion, salsa, and cumin over medium heat. Bring to a boil, then reduce the heat to low, cover, and simmer for 20 minutes. Meanwhile, in a medium skillet, heat the oil over medium heat. Sauté the tortilla strips for 2 to 3 minutes, or until lightly browned, turning to brown both sides; drain on paper towels.

When ready to serve, ladle the soup into serving bowls and sprinkle with the tortilla strips and cheese. Serve immediately. Serving Size: 6 Preparation Time: 0:30
Nutritional Facts:
Calories: 193 (58% from fat), Fat: 13g, Cholesterol: 18mg, Carbohydrate: 14g, Fiber: 2g, Sodium: 1278mg.

OR

2 teaspoons olive oil
1 lb boneless skinless chicken breasts, cut into 1 in. pieces
2 garlic cloves, minced
1 teaspoon dried oregano
1 minced chipotle chile in adobo (7 oz. can) or 1 (4 ounce) can green chilies
1 (8 ounce) can diced tomatoes with green chilies
2 (14 1/2 ounce) cans reduced-sodium chicken broth or water
1/2 cup choppen fresh cilantro
4 cups baked tortilla chips (take whole wheat tortillas, cut them into strips, spray with Pam, and bake till brown and crispy

Heat the oil in large stockpot over medium high heat. Add the chicken and garlic and cook for 3 minutes until chicken is browned on both sides, stirring frequently.
Add oregano and stir to coat chicken. Stir in minced chipotle(or green chiles), tomatoes, broth, and corn. Turn the heat to high and bring to boil.
Turn heat to low, partially cover, and simmer for 10 minute until chicken is cooked through.
Remove pan from heat and stir in cilantro and 1 cup of tortilla chips.
To serve, place remaining chips in the bottom of individual bowls and laddle soup over top.

Guitless Guacamole Dip
(IMO I would omit the peas, just because I don't think they belong with guacamole :P)
Ingredients:
3/4 cup broccoli florets
1 cup fresh or frozen peas
1 medium avocado (about 8 ounces), peeled and seeded
1 medium tomato, diced
1/2 red onion, finely diced
1 green onion, trimmed and thinly sliced
1 jalapeno pepper, seeded and minced
2 garlic cloves, minced
1/4 cup chopped fresh cilantro
4 to 6 tablespoons fresh lime juice
Salt

Directions:

In a small saucepan, cook the broccoli in gently boiling water for about 10 minutes, until soft.
Add the peas and simmer for about 3 minutes longer.
Drain and cool. Transfer the broccoli and peas to a food processor; add the avocado and process until smooth.
Scrape the mixture into a bowl. Add the tomato, red onion, green onion, jalapeno, garlic and cilantro and season to taste with limejuice and salt.
Mix well and serve, or cover and refrigerate for up to 2 hours. Makes about 2 1/2 cups.
Preparation time: 25-30 minutes. Cooking time: 13 minutes.
Nutritional Facts: per tablespoon
15 calories, less than 1 g. protein, 1 g. fat (percent calories from fat, 56), 2 g. carbohydrates, no cholesterol, 5 mg. sodium, 1 g. fiber.

Mexican Bulgur
Serves 4, Prep. time 20 min., cooking time 30 min.

1 onion, chopped
1 stalk celery, chopped
1 green pepper, chopped
1 1/2 cups bulgur wheat
1/4 cup chopped green chiles (canned)
2 tsp. chili powder
1 tsp ground cumin
3 1/4 cups water
2 Tbs. low sodium tamari
2 Tbs. finely chopped fresh coriander (opt)

In a large saucepan, saute the onion, celery & green pepper in 1/4 cup water
until soft, about 10 min. Add bulgur, green chilies and seasonings. Cook &
stir a few minutes. Add the remaining water and the tamari. Bring to a boil,
reduce heat, cover & cook until liquid is absorbed, about 20 minutes. Stir in
coriander. Serve as a base for assorted toppings, stuff into pita brea, or
use to fill a chapati. Toppings might be chopped tomatoes, chopped green
onions, alfalfa sprouts, shredded lettuce & assorted Mexican salsas. From
1985 Vegetarian Times magazine

Low Fat Taco Salad

1 lb. lean ground turkey or chicken (browned and spiced with taco seasoning* see below)
2 bunches red-leaf lettuce - washed and cut into bite-size pieces
2 cups cooked or canned kidney beans - rinsed
2 cups cooked or canned chickpeas - rinsed
2 cups grated nonfat cheddar cheese
1 red onion - chopped
1 red bell pepper - chopped
green onion- chopped (as much as you would like)
2 tomatoes - cubed
3/4 ounce baked tortilla chips - crumbled (I take whole wheat tortillas, cut them up, and bake them in the oven).
3 tablespoons green chili salsa - (up to 4)
sour cream (optional)

In large bowl, gently combine lettuce, beans, cheese, onion, bell pepper, carrots, tomatoes and corn. Place tortilla chips in center of serving plate; top with salad mixture. Top with chili salsa.

Makes 8 servings.

Homemade Taco Seasoning
6 tsp. chili powder
5 tsp. paprika
4.5 tsp. ground cumin
3 tsp. onion powder
2.5 tsp. garlic powder
1/8 tsp. cayenne pepper

Directions: In a storage container with a tight-fitting lid, combine all ingredients; mix well. Seal tightly. Store in a cool, dry place for up to 6 months.

Mexican Cottage Cheese Recipe
haven't tried it yet, but it's supposed to be a healthier version of beans & cheese.
1/2 cup black beans
1/4 cup low fat cottage cheese
1 dash hot pepper sauce
1 dash crushed red pepper flakes
1 dash salt
1 dash black pepper

Black Bean Dip
2 cups black beans, drained
1 teaspoon oil (I use canola)
1/4 teaspoon cumin seeds
1 small onion, diced
2 garlic cloves, minuced
1/4 teaspoon chili powder
1/4 teaspoon dried chipotle powder or arbol chili powder
2 tablespoons lime juice (about one lime)
2 tablespoons cilantro, chopped

Mash beans in a processor.
Heat oil in a pan, add cumin, onion, and garlic and cook until onion softens, about 3-5 minutes.
Add chile powder and mix again, cook 1-2 minutes more.
Add mixture to beans in processor along with chipotle, lime juice, and cilantro and process until smooth.

Spicy Hearty Mexican Ground Turkey Soup
2 tablespoons vegetable oil
1 red onion, chopped
3 cloves garlic, minced
1 lb ground turkey
3 serrano peppers, finely chopped
1/3 cup chopped cilantro
1 (14 1/2 ounce) can stewed tomatoes
2 cups frozen corn kernels (can be omitted)
8 ounces of sliced button mushrooms
1 teaspoon dried chipotle powder
1 lime, juice of
2 (14 ounce) cans low sodium chicken broth
salt and pepper
garnish
chopped fresh cilantro
sour cream, if you like

4-6 servings

Heat oil in a 4 quart soup pot on medium high.
Sautee onions and garlic until soft and transparent.
Push it to the side and add ground turkey.
Cook until nicely browned and mix with onion mixture.
Add serrano peppers, cilantro, stewed tomatoes and corn, cook for 5 minutes, stirring frequently.
Add mushrooms, chipotle chile powder, lime juice and chicken broth.
Bring to boil, lower heat and simmer for 5 minutes.

http://www.brightroom.com/view_user_...0&BIB=679&PWD=

GoalGetter

The short answer: Dr. Michael Thurmond's 6 Day Body Makeover

The long answer: a client loaned it to me after i told her about a trainer at my gym who put herself on it (and subsequently started giving it out as "her miracle diet" to a bunch of people at the gym). She looked really good at first, but it's been over a month now, and she is looking more and more every day like she has been following it for way mroe than 6 days.

Needless to say she has been the topic of many a conversation and when she came up in a recent one with one of my clients, she said she had the book in question, so i asked ot borrow it to see exactly what the hell she's (the trainer) talking about.

The diet itself seems to just be a restricted calorie diet, with the restriction coming mainly from very few carbs and barely any fat. It makes you take a quiz that determines whether you're body type a, b, c, d, or e (Meso, Endo, Meso-Endo, Endo-Ecto, Ecto). Once it determines that, then you go to the appropriate chapter for your six days of meals, and explanations of the foods that are "permissible" and those that are not.

For fun, I took the quiz, as did a coworker. I am a body type c. A Meso-Endomorph. It proceeds to give me a meal plan for my next 6 days, taking into account nothing more than the fact that i am female and that i am a meso-endomorph. doesn't calculate this based on weight, height, age, activity level, lean mass, or anything else. Just female and body type.


It also tells you to do two days on, 1 day rest, 3 days on of 45 minutes to 1 hour of cardio. And not just any cardio. No. It has to be either fast paced walking, jogging, or upright bicycle. The good doctor discards all other forms of cardiovascular exercise and says none of them are as good for burning fat.

I totaled out the calories and macros for the Women's Body Type C diet, and it comes out to about 800 calories a day, 6 grams of fat, 85 grams of carbs, and 100 grams of protein. so, um.. .OF COURSE anyone will lose weight on this.

I'm not entirely knocking it... it could be a good way to kickstart the good ol' metabolism if you're stalling. And the book does go into further explanation as to what to do on day 7 and beyond (all common sense stuff that most of us here already do in terms of nutrition). In the end it tries to sell the Dr. Michael Thurmond 6 WEEK Body Makeover system (from the infomercial you've probably seen abotu "blueprinting" your ideal body and then eating more and exercising less to achieve it!).

But jeez. The girl at work looks like she's been on it for like over a month.

Anyway, that was the long answer, in case you were curious as to how i came about this book to begin with.

GoalGetter

Dammit Denise - you are an encyclopedia of recipes!!! AWESOME

aggies1ut

Continuing with my Mexican kick.

Mexican Lasagna
8 servings

10 whole wheat tortillas
8 ounces boneless skinless chicken breast, cooked & shredded
16 ounces black beans, refried
10 ounces enchilada sauce
1 green bell pepper, diced
1 tomato, sliced thin
1 cup sliced black olives
2 cups lowfat cheddar or jack cheese, grated
1 cup chopped onion
1/4 cup green chili, diced
1/4 cup cilantro
2 teaspoons chili powder
Lightly saute the onions and bell pepper w/chili powder and cilantro. Coat bottom of 8x8 baking dish (or dutch oven) with enchilada sauce, then simply layer the ingredients, starting with a tortilla topped with more sauce. Alternate black bean and chicken layers, and include some of the onion/pepper mix, chiles, and olives with each. Layer 1/2 of the cheese in the middle and add the tomato as desired, reserving enough slices to cover top. Top last tortilla with sauce, remaining cheese, tomato slices, and olives; pour any extra sauce down the sides of the stack. Cover with foil and bake at 350 for 45 minutes. Remove, uncover, and let cool 10 minutes before slicing.

Nutrition Facts
Amount Per Serving: Calories 406 - Calories from Fat 107
Percent Total Calories From: Fat 26%, Protein 27%, Carbohydrate 46%
Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 4g, Cholesterol 33mg, Sodium 821mg, Total Carbohydrate 47g, Dietary Fiber 2g, Sugars 0g, Protein 28g, Vitamin A 1278 units, Vitamin C 30 units, Calcium 0 units, Iron 3 units

Low-Fat Chicken Enchiladas
8 servings

1 pound boneless skinless chicken breast, or turkey, poached
2 14 oz. cans Campbell's Healthy Request Cream of Mushroom soup
1 onion, chopped
1 green chili, diced
1 12 oz. can evaporated skim milk
8 ounces lowfat cheddar cheese
1 package whole wheat tortilla
1 cup lowfat monterey jack cheese
Preheat oven to 350 degrees. Shred poached chicken and set aside. Heat rest of ingredients (except cheese and tortillas) in saucepan and set aside. Spray 9 13 pan with PAM. Heat corn tortilla. Place chicken and sauce down middle. Roll and place in pan. Pour remaining sauce over top of enchiladas and top with cheese. Bake until bubbling and lightly brown.

Nutrition Facts
Amount Per Serving: Calories 263 - Calories from Fat 98
Percent Total Calories From: Fat 37%, Protein 46%, Carbohydrate 16%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 4g, Cholesterol 67mg, Sodium 282mg, Total Carbohydrate 11g, Dietary Fiber 0g, Sugars 0g, Protein 31g, Vitamin A 916 units, Vitamin C 16 units, Calcium 0 units, Iron 1 units

http://www.brightroom.com/view_user_...0&BIB=679&PWD=

GoalGetter

ok i have to ask, where the heck are you getting all these??

aggies1ut

Mostly the internet. A few I've had though....old magazines, cookbooks, etc.

http://www.brightroom.com/view_user_...0&BIB=679&PWD=

aggies1ut

Low Carb/Fat Chili
Low Carb Chili Recipe

1 lb ground beef
1/2 cup chopped onions
1/4 cup finely chopped garlic
1/4 cup chopped green chili peppers
5 Tbsp tomato paste
1 tsp unsweetened cocoa powder
3/4 tsp chili powder
1/2 tsp cumin
1/8 tsp cayenne
1 packet Splenda

Brown the ground beef with the onions and garlic. Mix in the chili peppers. Make a sauce from the tomato paste, cocoa powder, chili powder, cumin, cayenne and Splenda. Mix this in. Cook 15 minutes, more if possible to mature the flavors.

Servings: 3
Carbs per serving: 4g

Note that onion is high carb (7.5g/.5 cup) so you can drop that quantity down if you want. Other things to include if you wish are:
2 plum tomatoes, chopped up (4g)
1/2 cup mushrooms (1g)
1/2 cup zucchini (3.3g)
1 Tbsp red wine (adds flavor)

You can enjoy the chili plain, or sprinkle grated cheese over it, or put a dollop of sour cream on top of it. It's also good rolled up like a burrito in a low carb tortilla! Mix and match, and see which combinations you enjoy the most.

2 cloves garlic, minced
1 cup onion, chopped
3 Tablespoons olive oil
2 lb lean beef, chopped
4 cups canned tomatoes, undrained OR 4 cups beef stock or broth
2 teaspoons salt (omit if using salted stock/broth)
2 bay leafs
1 teaspoon oregano
1/4 teaspoon crushed cumin
2-3 Tablespoons chili powder (or to taste)
2 16-oz cans Eden Black soy beans, drained
Serves 12. There are 8.5 carbs per serving using tomatoes; 3.2 carbs per serving using broth. Because of the beans, this chili will be a good source of protein and fiber.

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Chunky Beef Chili
Ingredients:
1 tablespoon olive oil
2 pounds beef, cut in 2-inch cubes
One onion -- chopped
Six stalks celery -- sliced
One can tomatoes, diced
1 cup beef stock
5 tablespoons tomato paste
2 tablespoons chili powder to taste
1 teaspoon ground cumin to taste
1 teaspoon dried oregano to taste
3/4 teaspoon salt or to taste
One sweet red pepper, chopped

Directions:
Crockpot:
In a large, nonstick skillet, heat the vegetable oil over medium-high heat. Brown meat in batches until browned on all sides. Transfer the meat to an 18 to 24-cup slow-cooker or crockpot.

Combine the remaining ingredients and pour them over the meat. Cover and cook on low for eight to ten hours, or until the meat and vegetables are tender.

Stovetop:
Brown the meat in the vegetable oil in a Dutch oven until it is browned on all sides. Add the remaining ingredients and stir to combine and blend.
Cover and simmer over medium-low heat for 1 to 1-1/2 hours, or until the meat is tender. Increase heat to medium and cook for an additional 5 minutes

Recipe makes four servings.

Nutrition information per serving:
Calories 324
Protein 34g
Total Fat 16g
Sodium 881mg
Cholesterol 83mg
Carbohydrates 10g
Fiber 3g
Exchanges: 4-1/2 Lean Meat, 1-1/2 Vegetable, 1/2 Fat

Texas Low Carb Chili

http://www.brightroom.com/view_user_...0&BIB=679&PWD=

aggies1ut

Turkey Meatballs

(For the meatballs)
1.5 pounds lean ground turkey
¼ cup Chopped Fresh parsley
3 Garlic cloves chopped fine
½ cup Italian breadcrumbs or coursely ground oats
¼ cup water
¼ cup Mozzarella cheese
2 egg whites
Kosher salt and fresh cracked pepper to taste


(For the sauce)
1 can (28 oz) Whole peeled tomatoes (hand crushed to desired consistency)
1 medium onion
10 Fresh Basil leave’s, torn by hand
¼ cup Extra Virgin Olive Oil
3 Cloves garlic chopped fine
Crushed red pepper flakes
Kosher salt and fresh cracked pepper

Preheat Broiler.

In a large saucepot, heat olive oil over medium heat. Add onions and sauté for 10 min until onions are lightly browned. Add chopped garlic and sauté for 1 minute (No longer!). Add tomatoes and season with salt, pepper, and crushed red pepper flakes to taste. If sauce tastes acidic add a couple teaspoons Splenda. Simmer on LOW heat until meatballs are ready.

For the meatballs, add all the listed ingredients and combine with your hands. Grab around 2 oz of the mixture, roll into a ball and place on a cookie sheet lined with foil. Place under broiler about 6 inches from heat source and cook 10 to 12 minutes until meat is browned, turning once. Place meatballs in saucepot and simmer for 15 minutes. (Cut a meatball to make sure it’s cooked). When meatballs are cooked thoroughly, add torn basil leaves and stir.

Makes 6 servings. (2 meatballs with sauce)

Nutritional info per serving:

302 Calories
12 grams fat
13 grams carbohydrates
33 grams protein

http://www.brightroom.com/view_user_...0&BIB=679&PWD=

aggies1ut

Here is a recipe using one of my favorite foods, La Tortilla Whole Wheat Tortillas.

Easy Cinnamon Chips

2 La Tortilla Whole Wheat Tortillas
Cinnamon
Splenda

Preheat oven to 400 degrees
Cut the tortillas into triangle shaped pieces and place on cooking sheet
Sprinkle Cinnamon and 1-2 packets of splenda on the "chips"
Bake at 400 for 7 minutes
Eat hot

Makes about 15 chips

Calories-100
Fat-4
Carbs-22
Protein-10

http://www.brightroom.com/view_user_...0&BIB=679&PWD=

aggies1ut

Low Fat Baked Macaroni and Cheese
Ingredients :

8 oz Elbow macaroni (I used whole wheat)
2 cup Skim milk, divided
2 tbl Unbleached flour
1/4 tsp White pepper
2 tsp Dry mustard
2 cup Shredded nonfat/reduced fat

Method :
Cook the macaroni al dente according to package instructions. Drain, rinse, and drain again. Set aside.
Place 1/2 of milk and all of the flour, pepper and mustard in a jar with a tight fitting lid. Shake until smooth, and set aside.
Pour the remaining 1 1/2 c milk into a 2 quart pot and bring to a boil over medium heat, stirring constantly. Add the flour mixture and cook, still stirring, for about 1 minute, or until thickened and bubbly. Reduce the heat to low, and add 1 1/2 c of the cheese, and stir until the cheese melts.
Remove the pot from the heat, and stir in the macaroni. Coat a 2 quart casserole dish with nonstick cooking spray and spread the macaroni mixture evenly in the dish. Sprinkle the remaining cheese over the top, and bake at 350 degrees for 30-35 minutes, or until bubbly around the edges. Remove the dish from the oven and let sit for 5 minutes before serving.

http://www.brightroom.com/view_user_...0&BIB=679&PWD=

aggies1ut

Cinnamon Oat Pancake Mix
INGREDIENTS:

4 cups oats
2 cups all-purpose flour
2 cups whole wheat flour
1 cup non-fat dry milk
2 Tb cinnamon
1 1/2 Tb salt
3 Tb baking powder
1/2 tsp cream of tartar
PREPARATION:

Combine all ingredients and stir to mix well. Store in refrigerator. Makes about 8 cups.

Directions for cooking pancakes:
In a medium mixing bowl, beat 2 eggs. Beat in 1/3 cup of vegetable oil gradually. Alternately beat in 2 cups pancake mix and 1 cup of water. Pour in large spoonfuls into a lightly greased skillet over medium-high heat, and cook until the tops show broken bubbles, about 2 to 3 minutes. Turn and cook about 2 to 3 minutes more, until golden brown. Makes about 12 5-inch pancakes.

Directions for cooking pancakes:
In a medium mixing bowl, beat 2 eggs. Beat in 1/3 cup of vegetable oil gradually. Alternately beat in 2 cups pancake mix and 1 cup of water. Pour in large spoonfuls into a lightly greased skillet over medium-high heat, and cook until the tops show broken bubbles, about 2 to 3 minutes. Turn and cook about 2 to 3 minutes more, until golden brown. Makes about 12 5-inch pancakes.

Variation: Oatmeal Cookie Pancake
Ingredients:
1/3 cup flour
1/3 cup whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
2 egg whites
2 tablespoons brown sugar
1 cup low-fat buttermilk
1 cup plain low-fat yogurt
1 cup old-fashioned rolled oats (not instant)
2 apples, peeled, cored and diced
1/2 cup dark raisins
1/2 cup chopped walnuts

Directions:

Combine both flours, baking soda, salt and cinnamon. Set aside.

Place egg whites, brown sugar, buttermilk and yogurt in a large mixing bowl. Whisk until combined. Add oats, apples, raisins, walnuts and dry ingredients. Stir just enough to combine. Do not overmix.

Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Spoon pancake batter by heaping tablespoonfuls around pan until you can't fit any more. Let cook until bubbly and light brown.

Turn and continue cooking until light brown on the other side.

Continue until all batter is used.

Serve immediately. Tastes like an oatmeal cookie!

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