Dressing Portion Control

In a perfect world each of us would have time to make home made salad dressing and measure out 1-2TB for each meal. Since reality is we do not have that time, I wanted to share this great product to portion control store bought dressing. This lid fits most store bottles, once screwed on the salad dressing bottle just squeeze and the top portion fills with exactly 2TB of dressing. No mess and there is no way to over fill (I mean we all have those days we "cheat" and give ourselves a little extra). Open the top and pour over your salad, veggies, or protein! Its that simple! Check out the site for more details.

mmmm..... pancakes!

The thought of pancakes can make my mouth water at times but after I enjoy the "fluffy" treat, I feel so sluggish (no energy), tired and uncomfortably stuffed. Does anyone else feel this way? 

So I usually choose eggs or oatmeal for breakfast to jump start my morning. But ...... I have found the best recipe for all of us who deep down inside love pancakes but want the protein boost of eggs.

Just mix 1/2 cup of egg whites (approx- 3 eggs), 1/2 cup of uncooked oatmeal (I use Quaker), 1/2 cup of fat free cottage cheese and a few sprinkles of cinnamon or cacao powder. Then cook on medium heat just like pancakes (let them cook awhile before you try to flip them). Top with your choice of syrup or fresh fruit.

YUM!! I can't wait for breakfast!

Roasted Tomato & Barley Soup

I just made this soup on Tuesday night and its now a personal favorite!!! Even my husband asked for a second serving.

Ingredients
1 can (28oz) of diced tomatoes
2 large onions diced (about 2 cups)
2 garlic cloves minced
2 TB olive oil
4 cups of chicken broth
2 stalks of celery diced (about 1 cup)
1/2 cup uncooked pearl barley
2 TB chopped fresh parsley
Salt & Pepper to taste

Directions

• Heat the oven to 425 degrees
• Drain the tomatoes, reserving the juice for later use
• Place the tomatoes, onions and garlic on a roasting pan
• Pour olive oil over the vegetables and toss to coast. Roast for 25 minutes
• Place the roasted vegetables in a 3qt saucepan. Stir in the reserved tomato juice, chicken broth, celery and barley and heat to a boil.
• Reduce heat to low, cover and cook for 35 minutes or until barley is tender.
• Stir in the parsley

Serves 8 - calories 114, fat 4g

I LOVE bananas!!

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OK I am in love..... with my new *snack*. If you know me at all, then you know I love anything banana flavored however, I find that if I eat a plain banana I am usually hungry immediately afterwards. So this recipe adds a little twist to satisfy your sweet tooth, its super easy and a healthy option for dessert or a sweet snack.

Slice 1 banana lengthwise and place on a backing sheet (I line the pan with aluminum foil to make clean up easy). Then sprinkle lightly with light brown sugar and broil for 3 minutes. Once done remove from the oven and sprinkle with cinnamon. Enjoy!!

Buffalo Chicken Meatballs

My husband loves buffalo wings so when I came accross this healthier version from Rachel Ray I had to give it a try. These Buffalo Chicken Meatballs were super moist with a little spice :) The best part is 4 meatballs were only 105 calories!!! Just pair them with sliced carrots, celery and light blue cheese and you'll feel like you are sitting at a bar with an order of wings.

Ingredients
1 lb ground chicken
1/2 small onion grated
2 cloves garlic, grated
1/2 cup parsley, chopped
extra virgin olive oil
2 TB butter
1/2 cup hot sauce (I used Franks)
bleu cheese dressing
baby carrots
celery sticks

Directions

• Preheat oven to 400 degrees. In a large mixing bowl, combine ground chicken, onion, garlic and parsley and season with salt and pepper. Flatten the meat in the bowl and score it into 4 portions using the side of your hand. Shape each portion into 4 balls. Arrange the meatballs on a nonstick sheet pan and drizzel them with olive oil. Place the pan in the oven and bake the meatballs 10-12 minutes until cooked through and golden brown (I broiled mine for a couple minutes after cooking to give them a crispy coating).
• While the meatballs are cooking melt the butter in a large skillet over medium high heat. Add the hot sauch and whisk to combine. Toss baked meatballs in sauce to coat and serve.
  

Move over Mayo!

Ami's has launched the first ever squeezable hummus!! You know what this means.... NO MORE DIPPING!!! This spread has 2g of protein, 1 gram of fiber and just 80 calories, plus it comes in 5 flavors. Our lunches are getting a taste upgrade! Enjoy!

Chai "Creme" Brulee

So I was reading the new issue of Clean Eating Magazine (GREAT issue!!) and decided I would make the Chai "Creme" Brulee for dessert one night. I am not a fan of tofu but let me tell you this recipe is delicious and an excellent substitute for the real creme brulee at only 126 calories, 3g fat, 1g carb, 0g fiber and 7g protein. Even my husband liked it :) Enjoy!

Ingredients
1 cup of 1% milk
3 chai tea bags
3 whole cloves
1 cinnamon stick, broken into pieces
2 cardamom pods
8oz firm tofu, drained of all water
1 egg
2 egg whites
1/3 cup plus 2 TB organic evaporated cane juice divided (this is a sugar)

Instructions

1. Preheat oven to 375 degrees
2. In a small saucepan heat milk to a simmer over medium heat. Remove from heat and add tea bags, cloves, cinnamon stick and cardamom. Cover and let stand for at least 5 minutes.
3. Meanwhile in a food processor fitted with a metal blade, combine tofu, egg, egg whites and 1/3 cup can juice. Process until VERY smooth.
4. Remove tea bags and spices from milk. With food processor running slowly pour milk through feed tube until combined. Divide mixture equally among 6 ramekins. Place ramekins in a baking dish and fill dish with hot water until it reaches halfway up the sides of the ramekins.
5. Bake in oven for 18-22 minutes until set. Remove from oven and chill until serving. To serve top each creme with 1tsp cane juice and place under preheated broiler until crystals melt and become browned.
   

Rethink Holiday Coffees

Holiday coffee choices are all around us, but next time you are in the mood for a sweet treat to warm you up, rethink your decision.

• Starbucks venti Peppermint White Chocolate Mocha with whole milk and whip (my husbands favorite) is over 700 calories and equivalent to an entire beef tenderloin dinner.

• Dunkin Donuts large Gingerbread Latte has over 440 calories and the sugar equivalent to 4.5 sprinkle the cheer donuts.
• Panera Breads Peppermint Hot Cocoa is 610 calories and equivalent to 2 slices of pumpkin pie
• McDonald's large Frappe Carmel is 680 calories and equivalent to 31 Carmel/chocolate candies
• Starbucks venti Eggnog Latte with whole milk is 630 calories and equivalent to 16 candy canes

 

Low Calorie Pizza Crust

Ever thought about using Phyllo Dough for pizza crust? Well its a great low calorie option and simple to make. Just preheat oven to 350 degrees. Cut 4 sheets of frozen phyllo dough, thawed in half. Lightly coat 1 piece with cooking spray. Place another phyllo half on top of the first; coat with cooking spray and repeat until all sheets are stacked and coated. Bake until golden brown and crispy (10-12mins); cool. Then top with sauteeded veggies, blue or feta cheese and arugula for a great vegetable pizza crisp. Serves 8.

Asparagus with Poached Eggs and Parmesan

Need a simple but impressive meal for your overnight guests? Well this recipe will be a huge hit and only takes minutes to prepare. I found this recipe back in April 2009 while reading Health magazine but never had an occasion to try it out. Well I couldn't wait any longer to taste this dish and finally decided to make this recipe for dinner tonight (who doesn't love breakfast for dinner?!) and it was delicious. I was slightly intimidated at first with the timing of all the pots but it turned out to be super easy.

Ingredients
Prep: 15 mins, Cook: 10 mins, Makes 4 servings

• 8 large eggs
• 1 teaspoon white vinegar
• 1 teaspoon of salt, divided
• 2 bunches of asparagus, trimmed (about 40)
• 1 tablespoon extra- virgin olive oil
• 1 garlic clove, minced
• 1 tablespoon unsalted butter
• 1 tablespoon fresh lemon juice
• 2 teaspoons finely chopped parsley
• Fresh ground pepper to taste
• 4 tablespoons coarsely grated fresh Parmesan cheese, divided

Directions

1. Break the eggs into 8 individual containers (teacups, prep bowls or paper plates). Fill a large low sided pan with water, add vinegar and 1/2 teaspoon of salt and bring to a boil over med- high heat
2. Meanwhile bring a separate pot of water to a boil in a medium saucepan over med-high heat. Add asparagus spears and cook 3-4 minutes or until crisp-tender. Remove asparagus with tongs and set aside.
3. Dry the medium saucepan. Add olive oil and heat over medium heat. Add garlic and saute 1 minute. Turn off heat ; add butter and swirl pan. Add lemon juice, parsley, remaining salt and pepper; swirl pan again to combine. Add asparagus and 2 tablespoons of Parmesan; then toss with lemon butter to coat.
4. Slowly pour each egg into the boiling poaching water; cook 2 minutes. Turn off the heat and remove pan from the burner. Divide asparagus among the 4 plates (bring plates close to pan with poached eggs, and place a folded clean kitchen town next to plates)
5. Remove the eggs from the water with a slotted spoon, 1 at a time, blotting bottom of the spoon on towel to absorb excess moisture. Place 2 eggs on each mound of asparagus. Pour any remaining sauce over each service and sprinkle with remaining 2 tablespoons of Parmesan. Serve immediately. (serving size 10 asparagus and 2 eggs)

Calories 256, Fat 18g, Protein 18g, Carbohydrate 8g, Fiber 3g, Sodium 518mg, Calcium 147mg

**To bulk up this recipe for only 100 additional calories, I placed the eggs on an English muffin (1 egg per half) and poured the remaining sauce over the eggs while stacking the asparagus on the side of the plate.

Clean & Satisfying Breakfast

I try to eat clean as much as possible by consuming foods in or as close to their natural state as possible. There are so many processed foods out there with ingredients that I can't even pronounce so I try to stick to colorful fruits and vegetables, lean proteins, whole grains and water as much as possible. Just the other day I sweetened my non fat Greek yogurt with 1/2 Tablespoon of Agave Nectar and added 1 Tablespoon of finely diced walnuts on top and it was GREAT! The nectar reduced the tartness of the yogurt and the walnuts added the perfect crunch. Add a piece of fruit and with all the protein from the yogurt and nuts this breakfast will keep you satisfied until lunch.

Perfect Dessert

This dessert is not only delicious but a lot of fun! A great option for an upcoming dinner party or romantic dinner for two. Its so easy to make and studies show that chocolate actually helps improve your mood.


Chocolate Fondue
2/3 cup evaporated skim milk
3 tablespoons of agave nectar
1/2 teaspoon vanilla extract
1/4 teaspoon espresso powder or instant coffee granulates (optional)
1/3 cup unsweetened cocoa powder
3 oz bittersweet chocolate (such as Ghirardelli), chopped
1 cup cubed angel food cake
2 cups fresh fruit (kiwi, bananas, mangos, apples etc.)

• Combine evaporated milk, agave nectar, vanilla extract, and espresso powder in a small heavy bottomed saucepan. Place over medium heat and cook until mixture begins to bubble around the edges. Remove from heat.
• Whisk in cocoa powder until well blended. Add chocolate. Cover and let stand 5 minutes. Whisk until chocolate is well blended; pour mixture into a fondue pot to keep warm. (Add more milk if mixture becomes too thick).
• Use forks or skewers to dip cake and fruit into chocolate.

Makes 4 servings. Per serving (1/4 cup fondue, 1/4 cup cake and 1/2 cup fruit) 291 calories, 10g fat, 52g carbs, 146mg sodium, 6g fiber and 7g protein.

Women's Health Magazine October 2010

Quinoa Pilaf with Pine Nuts

Ingredients

2 cups of low-sodium chicken broth

1 cup quinoa, rinsed

1/4 cup pine nuts

1 tablespoon olive oil

1/2 large onion, chopped

1/3 cup chopped parsley leaves

salt and pepper

• Put the broth and quinoa in a medium sized saucepan and bring to a boil. Reduce heat to a simmer, cover and cook for 15 to 20 minutes, until liquid is absorbed and grain is tender.
• Meanwhile toast the nuts in a large dry skillet over medium-high heat until golden brown and fragrant, about 2 minutes, stirring frequently. Remove nuts from pan and set aside.
• Heat the oil in the same skillet over medium-high heat. Add the onions and cook, stirring occasionally, until the onions soften and begin to brown, about 6 minutes.
• When the quinoa is done, fluff with a fork and transfer to a large serving bowl. Stir in the pine nuts, onions and parsley. Season with salt and pepper and serve.

Per Serving (yields 6 servings, 3/4 cup each) 180 calories; total fat 8g, protein 6g, carb 23g, fiber 2g, cholesterol 0mg, sodium 30mg

www.foodnetwork.com

The best spaghetti recipe!

OK I don't have a photo or the nutritional facts for this recipe but I got it from a Weight Watchers handout years ago and it has been a favorite ever since!


Ingredients
Whole Wheat Spaghetti
Zucchini (cut slices in quarters)
Yellow Squash (cut slices in quarters)
Onion (dice)
Low Fat Ricotta Cheese
Canned Tomato Sauce


Directions

1. Cook spaghetti according to package and drain.
2. While the spaghetti is cooking, heat a medium frying pan on medium/low and spray with PAM. Saute zucchini, squash and onion until soft. Add 1 can of tomato sauce and cook until heated through.
3. Top spaghetti with vegetables and sauce then complete with a dollop of the ricotta cheese

**It ends up tasting like a lasagna and the vegetables bulk up the spaghetti so you can eat a larger portion and feel satisfied. For an even a lower calorie option substitute spaghetti squash for the whole wheat spaghetti.

Ginormous Cereal Bowl-Anza

If anyone knows my mother, they know her favorite food is cereal. So growing up cereal was a go to meal for breakfast, snack or a quick dinner. To this day I still love sitting down with a bowl.


The sad part is the portion size for a single serving is in most cases 2/3 cup. Seriously?? That's ridiculous! When I pour a bowl it usually ends up being 2-3 servings. So what I thought was going to be a healthy breakfast turns into a calorie monster, because I eat way to much.


Hungry Girl is an amazing website and I have almost every one of her cookbooks. One of my favorite recipes is the ginormous cereal bowl-anza. And shes not joking its huge, I had to use a popcorn bowl to make it. But its less than 300 calories so a great quick dinner or filling breakfast choice. Or the perfect choice on one of those days that you have endless munchies!


All you need
1 cup of light vanilla soymilk
1 cup of puffed wheat cereal
1 cup of puffed rice cereal
1/2 cup of puffed corn (like kix)
1/4 cup of Fiber One bran cereal (original)
1/24 cup of blueberries


Mix together and ENJOY!


Per serving (1 bowl)
286 calories, 3g fat, 253mg sodium, 60g carbs, 10g fibers, 12 g sugar, 12g protein, 5 WW Points

Chicken Blue-Cheese Stuffed Potatoes

Sunday night I made this clean recipe for my husband and I, and it was delicious! Its a great one-dish meal or as a side.

Ingredients:
6 russet potatoes (about 1.5lbs), peel left on and scrubbed well
olive oil cooking spray
1/2 lb boneless, skinless chicken breasts (about 2 breasts), chopped into 1/4 inch pieces
1/2 tsp sea salt, divided
1/4 tsp fresh ground black pepper
2 tsp olive oil
3oz baby spinach (about 1 3/4 cups)
1/2 small yellow or red onion, chopped (about 1/4 cup)
1/4 cup reduced fat blue cheese, crumbled
1 tbsp low-fat plain cream cheese
1 tsp fresh lemon juice

Instructions:

1. Preheat oven to 400 degrees F. With a fork poke holes in potatoes. Wrap potatoes separately in foil and bake in a large baking dish misted with cooking spray for 45 mins to 1 hour or until tender; let cool for 15 minutes
2. Season chicken with 1/4 tsp of sale and pepper. Heat oil in a large skillet over medium high heat. Add chicken and cook for 507 minutes or until cooked through; remove from skillet and set aside. Add spinach and onion to skillet and saute over medium heat until spinach is wilted. Remove from heat and set aside.
3. Cut potatoes in half lenghtwise. Carefully scopp out centers, leaving 1/4 inch thick shelles. In a large mixing bowl mash potatoes meat; set aside.
4. Stir chicken and spinach mixture into potato meat. Add blue cheese, cream cheese, lemon juice, and remaining 1/4 tsp of salt, stirring well. Spoon mixture into potato shells, dividing evenly and place potatoes cut side up, on a baking sheet and mist with cooking spray.
5. Bake at 400 degrees F for 10 to 15 minutes or until lightly browned and thoroughly heated.

Nutrients per potato (2 filled halves): Calories:252, Total Fat:4g, Fiber 3g, Protein 14g

Clean Eating Magazine July/August 2010

Balsamic Shrimp Saute

Prep: 15 mins Cook: 15 mins Serves: 4

1 tablespoon extra-virgin olive oil
1 large red onion, thinly sliced
3 any color bell peppers, sliced
1 large fennel bulb, sliced or 1 tsp of fennel seeds
4 garlic cloves, chopped
3 plum tomatoes, diced
2 teaspoons chopped fresh thyme or 1 tsp dried
3/4 teaspoon salt
1/4 teaspoon red pepper flakes
1.5lbs medium devained shrimp peeled
1.5 tablespoon balsamic vinegar

• Heat oil in a large nonstick skillet over medium high heat. Add onion, bell peppers, and fennel; cook stirring frequently, until soften. Add garlic and cook, stirring constantly, just until fragrant about 30 seconds. Add tomatoes, thyme, salt and red pepper flakes; cook, stirring frequently until the tomatoes soften, about 2 minutes.
• Add shrimp and cook stirring frequently until shrimp are just opaque in the center, about 5 minutes. Serve and drizzle with balsamic vinegar.

Per serving: (about 2 cups) 190 cal, 5g fat, 5 g fiber, 20g protein

**Excellent over whole wheat pasta

Weight Watchers Magazine May/June 2010

On The Go!

I am a big fan of Kashi Bars but I recently stumbled upon this new flavor- Cinnamon Coffee Cake. I am in love! You almost feel like you are cheating when you are eating this bar as it really tastes like a coffee cake.

These bars are great for breakfast or a snack on the go. Also a great option if you need something sweet after dinner.

Kashi Go Lean Cinnamon Coffee Cake- Calories 160, Fat 4g, Carbs 26g, Protein 8g

Only 100 Calories

La Tortilla Factory has introduced a line of 100 calorie wraps and they taste great! The Smart & Delicious line comes in a few flavors and is perfect for fajitas, tacos, or even a lunch wrap.



Another idea is to lightly toast these totillas and use them as chips with hummus or salsa for a perfect snack!

Penne Chicken and Preserved Lemon

This recipe is delicious and really easy to make! Its a great summer pasta recipe.

Prep: 10 mins, Cook: 14 mins
Makes 4 servings

1/2 lb uncooked whole wheat penne
1/2 lb broccoli rabe, trimmed and cut (I have substituted regular broccoli at times)
2 tablespoons extra virgin olive oil
1.5 tablespoons sliced fresh garlic
1/2 teaspoon crushed red pepper
2 cups of skinless, boneless, shredded rotisserie chicken (the pre-made rotisserie chicken works great and save time)
1/2 preserved lemon, rinsed, pulp removed and rind thinly sliced or 1 teaspoon grated fresh lemon zest
1/8 teaspoon of salt
1/3 cup grated fresh Parmesan cheese
Also need extra Parmesan cheese for shaving


1. Cook penne according to package directions. Add broccoli rabe to pasta during the last 2 minutes of cooling. When penne is al dente and broccoli rabe is tender but still bright green, drain, reserving 1/3 cup of pasta water. Set aside.
2. While pasta is cooking, heat olive oil over medium heat. Add garlic and crushed red pepper and cook 1.5-2 minutes or until fragrant but not browned. Add the (cooked) chicken and reserved pasta water and cook 1 minute or until heated through. Add preserved lemon rind (or zest) and salt, remove from heat.
3. Toss chicken mixture with cooked pasta and broccoli and grated Parmesan cheese. Divide between 4 bowls. Use a wide peeler to shave 3 (2 inch long) strips of Parmesan over each bowl. (serving is 1.5 cups)

Calories 424, Fat 12g, Fiber 5g, Sugars 1g
Heath Magazine Sept 2008