recipes

Pork Chops and Apples (Cooking for 2)

Thu, 07 Jan 2010 21:42:13 +0100

1medium unpeeled cooking apple, sliced
2tablespoons packed brown sugar
1/4teaspoon ground cinnamon
2pork rib chops, 1/2 to 3/4 inch thick (about 1/4 lb each)

1.Heat oven to 350°F. Place apples in ungreased 1 1/2-quart casserole. Sprinkle with brown sugar and cinnamon.
2.Remove fat from pork. Spray 8- or 10-inch skillet with cooking spray; heat over medium heat 1 to 2 minutes. Cook pork in hot skillet about 5 minutes, turning once, until light brown. Place pork in single layer on apples.
3.Cover; bake about 45 minutes or until pork is no longer pink in center and apples are tender.

Nutritional Information
1 Serving: Calories 200 (Calories from Fat 50); Total Fat 5g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 45mg;Sodium 30mg; Total Carbohydrate 23g (Dietary Fiber 2g, Sugars 20g); Protein 15g Percent Daily Value*: Vitamin A0%; Vitamin C 2%; Calcium 2%; Iron 6% Exchanges: 1/2 Fruit; 1 Other Carbohydrate; 0 Vegetable; 2 Lean Meat Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

"Healthified" Cheesy Potato Chowder

Thu, 07 Jan 2010 21:41:22 +0100

6medium red potatoes (2 lb), unpeeled, cut into 1/2-inch cubes
1carton (32 oz) Progresso® reduced-sodium chicken broth (4 cups)
1/2teaspoon salt
1/2teaspoon pepper
1bag (12 oz) Green Giant® Valley Fresh Steamers™ frozen broccoli cuts
1/3cup Gold Medal® all-purpose flour
1cup fat-free (skim) milk
8oz brick 2% milk reduced-fat sharp Cheddar cheese, shredded (2 cups)*
1/2cup fat-free sour cream
4medium green onions, chopped (1/4 cup)

1.In 5-quart Dutch oven, place potatoes; add just enough water to cover. Heat to boiling. Reduce heat; cover and simmer 10 to 15 minutes or until potatoes are very tender. Drain. Reserve 1 cup potatoes; return remaining potatoes to saucepan. In small bowl, mash reserved potatoes with fork; return to saucepan.
2.Stir in broth, salt and pepper. Heat to boiling. Add broccoli. Return to boiling; cook uncovered 4 minutes, stirring occasionally. Reduce heat to medium.
3.In small bowl with wire whisk, stir flour into milk until well mixed. Add milk mixture to potato mixture, stirring constantly. Cook over medium heat, stirring frequently, until mixture thickens and boils. Stir in cheese until melted and smooth. Stir in sour cream and green onions; cook until thoroughly heated.
4.To serve, ladle soup into bowls.

Nutritional Information
1 Serving: Calories 240 (Calories from Fat 60); Total Fat 6g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 20mg;Sodium 710mg; Total Carbohydrate 32g (Dietary Fiber 4g, Sugars 5g); Protein 13g Percent Daily Value*: Vitamin A15%; Vitamin C 25%; Calcium 30%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 0 Vegetable; 1 Medium-Fat Meat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.

Farmer's Casserole

Thu, 07 Jan 2010 21:40:33 +0100

Ingredients
Nonstick cooking spray
3 cups frozen shredded hash brown potatoes
3/4 cup shredded Monterey Jack cheese with jalapeno peppers or shredded cheddar cheese (3 ounces)
1 cup diced cooked ham, cooked breakfast sausage or Canadian-style bacon *** note: I put 1/2 cup ham, and 1/2 cup hamburg - wicked good!

1/4 cup sliced green onions (2)

4 beaten eggs or 1 cup refrigerated or frozen egg product, thawed
1-1/2 cups milk or one 12-ounce can evaporated milk or evaporated fat-free milk
1/8 teaspoon salt
1/8 teaspoon black pepper
Directions
1. Coat a 2-quart square baking dish with nonstick cooking spray. Arrange potatoes evenly in the bottom of the dish. Sprinkle with cheese, ham, and green onions.
2. In a bowl combine eggs, milk, salt, and pepper. Pour egg mixture over potato mixture in dish.
3. Bake, uncovered, in a 350 degree F oven for 40 to 45 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before serving. Makes 6 servings.
4. Make-ahead directions: Prepare as above through step 2. Cover and chill for up to 24 hours. Bake, uncovered, in a 350 degree oven for 50 to 55 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before serving.
5. Farmer's Casserole for 12: Prepare as above, except double all ingredients and use a 3-quart rectangular baking dish. Bake, uncovered, for 45 to 55 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before serving.

Makes 12 servings.
Nutrition Facts
Calories 265,
Total Fat (g) 12,
Saturated Fat (g) 6,
Monounsaturated Fat (g) 3,
Polyunsaturated Fat (g) 1,
Cholesterol (mg) 175,
Sodium (mg) 590,
Carbohydrate (g) 23,
Total Sugar (g) 3,
Fiber (g) 2,
Protein (g) 17,
Vitamin A (DV%) 0,
Vitamin C (DV%) 13,
Calcium (DV%) 21,
Iron (DV%) 11,
Starch (d.e.) 1.5,
Medium-fat Meat (d.e.) 2,
Percent Daily Values are based on a 2,000 calorie diet

Good-For-You Blueberry Muffins

Wed, 06 Jan 2010 23:20:39 +0100

Applesauce keeps these muffins tender and moist, allowing me to reduce the overall fat and sugar in the recipe. And using half whole-wheat flour and half white flour adds antioxidants, fiber, and essential minerals, while maintaining the tender lightness produced by white flour. These muffins are at their tastiest while still warm from the oven.

Nonstick cooking spray
4-1/2 oz. (1 cup) unbleached all-purpose flour
4 oz. (1 cup) whole-wheat flour
2 tsp. baking powder
1/2 tsp. table salt
1/4 tsp. baking soda
2 large eggs
3/4 cup granulated sugar
1/4 cup canola oil
1 cup natural unsweetened applesauce
1-1/2 tsp. finely grated lemon zest
1 tsp. pure vanilla extract
3/4 cup low-fat buttermilk
1-1/2 cups fresh blueberries

Position a rack in the center of the oven and heat the oven to 400°F. Coat a 12-cup standard muffin pan with cooking spray.

In a medium bowl, whisk both flours, the baking powder, salt, and baking soda.

In a large bowl, whisk the eggs, sugar, and oil until the mixture is pale and slightly frothy. Whisk in the applesauce, lemon zest, and vanilla. With the whisk, stir in about half the flour mixture, then half the buttermilk. Repeat with the remaining flour and then the remaining buttermilk, stirring until well incorporated. Gently fold in the blueberries.

Divide the batter among the muffin cups, filling them to the top. Tap the pan on the counter to remove any air bubbles. Bake until a toothpick inserted in the center of one of the muffins comes out clean, 20 to 30 minutes.

Let cool on a wire rack for 15 minutes. Run a knife around the muffins to loosen them and then unmold. Serve warm or let cool completely and store in an airtight container at room temperature for up to 3 days, or wrap individually and freeze for up to 3 months.

nutrition information (per serving):
Calories (kcal) 200
Fat Cal (kcal) 50
Protein (g) 4
Carb (g) 33
Total Fat (g) 6
Sat Fat (g) 0.5
Mono Fat (g) 3.5
Poly Fat (g) 1.5
Chol (mg) 35
Sodium (mg) 220
Fiber (g) 2

Cyppy's Oatmeal

Wed, 06 Jan 2010 23:19:50 +0100

1 cup water
1/2 cup oats
1 pink lady apple
1/4 cup chopped walnuts
1 tbsp brown sugar

boil water, add remaining ingredients, turn to medium and let cook for 5 minutes stirring occasionally. Take off heat, cover and let sit for 2-3 minutes. OMG, it was SO good and healthy! :)

Dr. Oz's Energy Balls

Thu, 10 Dec 2009 17:58:41 +0100

Part of any successful weight loss plan is healthy snacking. This recipe from Dr. Oz is packed with protein, fiber and antioxidants and is the perfect pick-me-up before a workout.

Added to Recipes on Tue 12/08/2009

½ cup 100% natural peanut butter made with ONLY peanuts

1 tbsp honey or agave nectar

1½ cups crispy oats or flax meal (for omega-3s)

½ cup raisins or ¼ cup dark chocolate chips. Dark chocolate contains antioxidants that can help maintain cardiovascular health.

Roll up into bite-sized balls and refrigerate for at least an hour before eating. Important to remember that you should be eating no more than 1 or 2 energy balls per day (and only before your workout.)

Prevention's Lasagna Roll-Ups

Thu, 10 Dec 2009 17:55:10 +0100

Lasagna Roll-Ups

Mix 10 oz chopped spinach (45) with 1 cup part-skim ricotta (280), 2 Tbsp basil (1), and 1 egg (72)
Spoon onto 8 cooked lasagna noodles (720) and roll up; place in baking dish
Top with 3 cup marinara (240), 1/2 cup shredded mozzarella (144), and 1/4 cup grated Parmesan (83)
Bake 45 minutes in 375°F oven

Serves: 4

Total calories per serving: 396

Prevention's Grilled Cheese Sandwich

Thu, 10 Dec 2009 17:53:17 +0100

Grilled Cheese Sandwich

Take 2 large slices of whole wheat bread (160)
Fill with 2 slices of American cheese (139)
Spread 1/2 Tbsp butter on each outside surface of bread (102 for 1 Tbsp)
Brown each side of sandwich in a hot pan until cheese melts

Total calories: 401

Prevention's Smoked Turkey and Swiss Panini

Thu, 10 Dec 2009 17:51:43 +0100

Take two small slices of multigrain bread (140)

Stir 1 Tbsp unsalted butter (102) and 1/2 tsp Dijon mustard (2); spread on each slice of bread and place the bread, buttered side down, on a plate
Top each slice with 3/4 tsp honey mustard (5) and one slice Jarlsberg lite cheese (102 per 2 slices)
Add 1 slice turkey (26) and thin apple slices (18)
Close the sandwich and grill in a hot panini press or other two-sided grill until the bread is browned and crisp and the cheese melted, about 3 minutes. Serve immediately

Total calories: 395

Hungry Girl's No-Nonsense Nog

Thu, 10 Dec 2009 17:48:40 +0100

Ingredients:
5 cups light vanilla soymilk
1 small (4-serving) package sugar-free fat-free instant vanilla pudding mix
6 no-calorie sweetener packets (like Splenda)
1 tsp. rum extract
1/2 tsp. ground nutmeg
Optional toppings: Fat Free Reddi-wip, cinnamon

Directions:
Combine all ingredients in a blender, and blend on high speed until mixed thoroughly. Refrigerate in a covered container for at least a few hours to allow nog to thicken.

If you like, before serving, top each glass off with a squirt of Reddi-wip and a sprinkling of cinnamon. Yum time!

MAKES 5 SERVINGS

PER SERVING (1 cup):
98 calories,
2g fat,
382mg sodium,
13g carbs,
0.5g fiber,
6g sugars,
6g protein