Egg Salad Sandwich

Egg Salad Sandwich




- 1 large egg,*hard boiled

- 1 Laughing Cow Light Swiss Cheese wedge (flavored is also really yummy!)

- salt & pepper, to taste

- whole wheat bread (we use Deli flats)



Directions:

Remove shell from egg. Mash egg and cheese into a small bowl until well combined, creamy consistency. Season to taste. Spread mixture on bread. Enjoy! Eat a handful of carrots on the side and you've got yourself a full GO meal!



Note: The Laughing Cow Cheese kind of serves as another type of mayo substitute, in my opinion. Very flavorful. It's a protein, and is just 35 calories per wedge.



* Here's how I boil an egg: Fill a pot with cool tap water. Insert egg into cold water. Place on stove and turn heat on High. When the water begins to boil, boil for 1 minute. Turn stove off, but the pot remains on the hot burner. Cover with lid and let sit for about 20 minutes. Perfect every time!



How I peel an egg: if you want to enjoy your hard boiled egg sooner than later, then you can flash cool it by letting it soak in icy, cold water until it cools through. This could take several minutes. You can tell its cool through because when you hold the egg in your hand, it won't get warm after a few seconds. Once the egg is cold, it'll be easy to peel the shell and membrane from the egg.

Mayo Replacement

I posted this a couple of rounds ago, so this is for all you newbies. Evelyn posted something similar in her Chicken Salad Sandwich recipe.




I use cottage cheese in place of mayo and season it with Ranch powder. I use it as a dip and on sandwiches and wraps. It is very good. I'm thinking I should try blending it to see how that works out.

Strawberries N Cream

Palm size portion Fat Free plain greek yogurt.


Hand full of fresh strawberries chopped

6 almonds chopped

drizzle of honey (from 100 calories) or 2 drops liquid stevia

Iceberg lettuce leaves (Bib lettuce would be better if you can find it and afford it!)



Mix honey or stevia with yogurt.

Mash 1/3 of the strawberries and mix with yogurt

Add in chopped strawberries and almonds

divide into 4 equal servings and place on 4 lettuce leaves



protein: greek yogurt

carbs: strawberries

fat: almonds

veggies: lettuce



This recipe makes one pretty satisfying serving.



Everyone else was eating strawberry shortcake (Em and Luke have day off)

I took meal off to eat lunch with them, and this was my third meal while they ate cake!

Chicken Fingers

I haven't read all over to see if there is a recipe just like this, but I will assume there probably is. I saw part of an Oprah episode last week when Jamie Oliver was on. He is brilliant. He made chicken and I was like "I could do that." I hope this is all game on friendly.




Chicken fingers

2 servings



1 large chicken breast

1 slice of Whole Wheat bread (oroweat has ww bread that is high fructose corn syrup free)

1 tsp (or your fat portion) of ev-olive oil.

Egg white

Seasonings

Mustard

Honey



I had a very large chicken breast and cut it into 10 quarter inch diagonal slices. I toasted the slice of bread and dried it out. I processed it into bread crumbs and seasoned them with tasty herbs and garlic salt. I dipped the chicken pieces into the egg whites then in the bread crumb mixture, and then put in a hot pan with the evoo. It cooks very quickly so I turned them when they were dark golden brown. Remove from heat and serve on a tray with honey mustard. (mix a tiny bit of mustard with a tiny bit of honey. It makes an excellent dip).



Protein: chicken and trace amount of bread crumbs

Carb: Small amount of bread crumbs, and honey mustard, apple slices

Fat: evoo - extra virgin olive oil.



1 large chicken breast is 2 servings of protein for me, so you can make a whole one and save the leftovers for another serving or share. My kids devoured this like nothing I've ever seen. I actually made this on my free day, saturday evening. If it's not legal by some strange way, it didn't lose me any points.

Hearty Chicken Salad Sandwich

I don't know if anyone has thought this up. But last night, I we had chicken breasts for dinner that I had slow cooked in my crock pot. The chicken was very tender, and we had left overs. I was discussing with my husband what he thinks we could make with them, and he suggested chicken salad sandwich. But since Mayo is not a legal food, I regrouped. here is the recipe




Chicken Salad Sandwich



chicken breast shredded (I warmed mine slightly since it was in the fridge-it was easier to shred)

serving cottage cheese

whole wheat bread

tomato

baby spinach



Shred and combine the chicken and cottage cheese (I'm sure ricotta might taste alright too). Combine on your bread for your sandwich. Basically any veggies that you like on a sandwich would taste great!



My daughter loves it too!



Protein: Chicken

Healthy Fat: Cottage Cheese...if that is not enough then have some nuts on the side

WW Bread: Carb

Extra veggies: Well, those are you veggies!



I always have a handful of fresh cut celery, cucumbers and sometimes carrots with my lunch. SO there you go!

Spicy Red Chile Enchiladas

These are super easy, and are not completely making them from scratch.




Spicy Red Chile Enchiladas



Ingredients:



Boneless chicken breasts fully cooked

shredded low fat cheese.. any kind you like

whole wheat tortillas

Enchilada sauce (see end of post for sauce details)



I sprayed my pan with no fat cooking spray, seasoned my chicken with salt and pepper, and other spices (season how you like it). After chicken was fully cooked, I diced it up and put it in a bowl. Next I combined the sauce with the chicken by pouring it over the chicken. Then I put a line across the center of a ww tortlla, with a sprinkle of cheese, then rolled it up and put it in the pan. Repeat until you have the quantity you would like.



Bake on 350 degrees for 20-30 minutes or so. I always guess and check them after a certain amount of time. Mine cooked for 25 minutes and turned out perfect.



My measurements are all based on how many you are cooking for. I figure a serving per person with all ingredients.



Protein: Chicken

Healthy Fat: Cheese

Carb: Tortilla

Veggies: The sauce



The Chile Sauce:



The brand is Senor Pino's Red Chile



I am slightly skeptical that anyone will find it outside of NM or AZ. This is the more authentic sauce for enchiladas. But I found mine at Sam's Club here in Roswell. You could try there, or maybe Walmart. I hope you all can find it (if you are interested). It is processed in Albequerque, NM. Maybe when I find out how to make it for from scratch, I will share it will you all.



The ingredients include: water, new mexico red chile pods, salt, garlic, and onion powder. That's it! And any of you who are interested in trying to make it anyway, the sauce is completely pureed.

Oven Roasted Potatoes

I found this recipe on allrecipes.com and made it tonight to go with hobo fish packets. It is so yummy!!! This makes several servings--I have plenty of left-overs after my hubby and I both ate.




Ingredients



* 1/8 cup olive oil

* 1 tablespoon minced garlic

* 1/2 teaspoon dried basil

* 1/2 teaspoon dried marjoram

* 1/2 teaspoon dried dill weed

* 1/2 teaspoon dried thyme

* 1/2 teaspoon dried oregano

* 1/2 teaspoon dried parsley

* 1/2 teaspoon crushed red pepper flakes

* 1/2 teaspoon salt

* 4 large potatoes, peeled and cubed [I left the skins on]



Directions



1. Preheat oven to 475 degrees F (245 degrees C).

2. In a large bowl, combine oil, garlic, basil, marjoram, dill weed, thyme, oregano, parsley, red pepper flakes, and salt. Stir in potatoes until evenly coated. Place potatoes in a single layer on a roasting pan or baking sheet.

3. Roast for 20 to 30 minutes in the preheated oven, turning occasionally to brown on all sides.

Creamy White Chili

I found this on tasteofhome.com today and made it for supper... soooooo good! Hubby couldn't believe it was game on and said it tasted like it came from a restaurant. I'm going to copy the recipe here and then below tell how I altered it to make it game on.



Ingredients

1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes

1 medium onion, chopped

1-1/2 teaspoons garlic powder

1 tablespoon canola oil

2 cans (15-1/2 ounces each) great northern beans, rinsed and drained

1 can (14-1/2 ounces) chicken broth

2 cans (4 ounces each) chopped green chilies

1 teaspoon salt

1 teaspoon ground cumin

1 teaspoon dried oregano

1/2 teaspoon pepper

1/4 teaspoon cayenne pepper

1 cup (8 ounces) sour cream

1/2 cup heavy whipping cream



Directions

In a large saucepan, saute the chicken, onion and garlic powder in oil until chicken is no longer pink. Add the beans, broth, chilies and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes.

Remove from the heat; stir in sour cream and cream. Yield: 7 servings.



Nutritional Analysis: 1 cup equals 334 calories, 16 g fat (8 g saturated fat), 81 mg cholesterol, 1,045 mg sodium, 24 g carbohydrate, 7 g fiber, 22 g protein.



Ok, so I cooked the chicken in tsp. EVOO instead of canola oil (and added celery with the onion, etc.). Then, I didn't have green chilis, but I had a 14 oz can of tomatoes and chilis, so I threw that in. I used fat-free sour cream and skipped the whipping cream (I looked on the list and sour cream is game on-- but I assumed it meant the fat-free variety. Even so, it fell within the 100 calories). I also thought it looked a little too think, so I added some water and chicken bullion cubes.



Anyway, this is yummy yummy!! The chilis and tomatoes give it a nice little "kick".



HO--tsp. evoo

Carb-- beans, sour cream

Protein-- chicken (and I topped it with cheese :-) )

Veggie-- onions, celery, tomatoes, chilis



Enjoy!!

Chips N Dip!

chips:


Spray a very light spray of olive oil spray onto 1 WW tortilla. Sprinkle with sea salt. (many many seasoning choices here...)

Cut into 8 wedges,and each wedge in half. place in the oven for a few minutes to crispen.(350 for say, 5-7 minutes.) check often. not good buned!



Use a portion size serving of plain greek yogurt

Add 1/3 cup pureed caramelized onions and one grated carrot

season with garlic salt, onion powder and about a teaspoon of dehydrated onion bits.



HO - olive oil on tortilla and in caramelized onions

Protein - Greek yogurt

vegetable - onion and carrot

carb- tortilla

Chicken Cordon Bleu

I posted a recipe that I got from the Lose to Win group (it was one of those bazillion that I listed in one day). It was the Turkey Bacon, Spinach and Mozz Cheese Stuffed Chicken breast recipe. I made it tonight and made a few changes. Oh. My. Goodness. It was SO good. It is for sure my new favorite meal! You could even make it for company, no one would know any different. It's delicious.




Ingredients:

2 chicken breasts

1 handful spinach

2 slices part-skim mozzarella cheese

2 melba toast crackers

4 slices turkey bacon

1 tbsp evoo



1. Place 2 chicken breasts in a ziploc bag and pound them flat.

2. Wash and cut 1 large handful spinach.

3. Put 2 Whole Wheat Melba Toast crackers in a ziploc bag and crush with a rolling pin.

4. Fry 4 slices of turkey bacon on the stovetop. Remove turkey bacon and dice. Keep the pan hot (with the bacon drippings) and add 1 TBSP EVOO.

5. Place 1 slice mozzarella cheese on chicken. Add 1/2 the spinach and 1/2 the diced bacon.

6. Roll chicken up and hold in place with a toothpick

7. Roll chicken in cracker crumbs.

8. Brown chicken in the hot skillet until crispy.

9. Bake at 350 degrees for 20-25 minutes.



I served this with brown rice and green beans. I think I will make this again on Saturday. I ate 1/2 of one chicken breast. I figured that with the turkey bacon and cheese that was enough protein in just 1/2.



I took a picture of it so you can see how delicious it looks. I'll post it later.



Please, make this recipe. I'm begging you. I want you to have the same delight I had tonight! Yummy! My husband also gave it 2 thumbs up and asked me to make it on Sunday when we have family coming over. (But, I'm not going to because Sunday is my day off so I'll save this for a Game On day).

Braised Cucumbers

The recipe I heard about on the movie "Julie and Julia" (I looked it up) calls for butter. I used olive oil, and modified it to make it proportionally game on friendly.



I am not kidding, this is TO DIE FOR!!! My husband who is a cucumber hater LOVES these.



The recipe calls for only 1 large cucumber for 1 TBS butter. To keep it game-on proportional, I would say use 3 or 4 large cucumbers for the same amount of oil. It is still very VERY good.





warm a stainless steel or cast iron skillet over low heat. When the skillet is warm to hot, add 1 TBS olive oil, and raise the heat to medium. When the oil is hot, add the cucumbers.





Preparing the cucumbers.

Line a plate with 2 or 3 layers of paper towels

Peal the cucumbers with a vegetable peeler. Cut lengthwise into quarters and slice most of the seeds out. Cut each piece again, to make 8 long lengthwise strips. dry with paper towels, and cut into 1 1/2 inch pieces



Place all pieces into skillet. Stir to coat with the oil. Increase heat to medium high. Season with a pinch of sea salt, a few grinds of black pepper and about 1/2 tsp dried mint. Squeeze half a lemon over all.



Braise over medium high heat until almost translucent and just a little brown around the edges. (about 3-5 minutes).



This is a GREAT way to add another vegetable to a meal! It is so so tasty! I bet it taste equally delicious cold or room temperature as it does hot.



With 'cucumber season' hitting the stores NOW, and our gardens, soon, we will have an abundant supply of inexpensive and delicious food.

Vanilla, PB & Honey Sandwich

Oh my yummyness! I made this today for the first time and LOVED it!




I mixed 1 TBSP Natural PB, 1 TBSP honey (64 calories and totally worth it to me, I love honey!) and some vanilla protein powder.



Then I spread the mixture on a sandwich thin. The vanilla protein powder gave it a wonderful taste. It was the perfect "to go" meal. I put it in a bag and threw in another bag of baby carrots and had a complete meal in my purse.



Delish. I do believe I will be having this again tomorrow.

Game on Breakfast Scramble

Game on Breakfast Scramble



Makes 7 portions

3 eggs

3 egg whites

½ cup shredded white meat turkey

½ cup shredded fat free cheddar cheese

½ cup drained large curd fat free cottage cheese



2 cups chopped celery

2 cups chopped onions

2 cups chopped fresh spinach

1 cup grated carrots



Using a non stick skillet, add about 2 TBS water to the skillet, and cook the onions, carrots and celery until soft and kind of brown. (the water evaporates) Add the protein items and cook, stirring over medium heat until the eggs begin to cook. Add spinach and continue scrambling. Add seasonings, (freshly ground pepper, a little garlic salt and dill, or [my personal favorite] Greek seasoning and lemon pepper)



Serve in whole wheat tortilla with sugar free salsa. (Tostitos brand salsa does not add sugar. Old El Paso does… don’t know about others.)



There are 3 of us eating game on. This is good when you fix a big batch, and put the rest in the refrigerator, divvying out the portions in sandwich baggies. It can be warmed up in the microwave very easily.



If you like, you can keep the shredded cheese out of the mixture and put it on top, but it’s not much cheese for all the portions, and makes the egg mixture taste pretty good.



HO – egg yolk

Protein – egg white, cheese, turkey, cottage cheese

Vegetables – onion, celery, spinach, salsa

Carb – tortilla

More on Carmelized Onions

I have the second batch of onions in the crock pot. I used agave instead of honey this time.  The recipe I posted stated about a tablespoon of each, but this time I measured before I drizzled, and it isn't quite that much or either.  I used sea salt and freshly ground pepper.  I think it gave it a better flavor. 

I filled the crockpot all the way up with onions. I didn't even cut them because they are smallish, (about egg size when peeled)

I noticed in the sale paper that onions are on sale everywhere. This time of year they are very cheap.  I think it is because it is time to plant onions and all the winter storage warehouses are trying to get rid of any left before the new crop comes in. In the past, when onions were on sale, I just bought what I would use fresh, it never occurred to me to cook them this way, but it will be great to have a lot of this stuff in the freezer.

I put some of the onions in a freezer bag before I made the soup.  I haven't tried using the caramelized onions alone, yet.

I ate a bowl of the soup from my last epistle, and it was so very yummy! I seasoned it with coriander and a dash (or four!) of tabasco sauce.  I put the cheese in the bottom of the bowl, then spooned the hot soup on top. Oh my!!!  I wonder how many calories it is?  It can't be much, but it taste RICH!!

I had to thin the soup more than the recipe stated.  I just used water.  Chicken or beef broth would be better, maybe.  I don't know how that would affect the game-on friendliness.

The pureed caramelized onions could be used for a number of things.

Stir into FF sour cream and make your own onion dip!

Serve on buns or bread during game on so that you don't have to use mayonnaise or mustard to make your bread moist.

It is thick, I think it may be able to be used as a base for making a roast or a soup. If it is in the freezer and you are out of broth, I think it could be used instead for flavor, and it is all vegetable!!

I'm thinking stir some into cheese muffins (day off only!)

Spoon it on top of fish, squeeze lemon on top, cover with foil and bake the fish.  Doesn't that sound good?

Cream of Caremalized Onion Soup Thursday March 18, 2010

This is probably the first of many onion recipes... lol

Fill your crock pot up with pealed onions.  Mine are small, but you may want to quarter large onions.

Drizzle olive oil and honey on the onions (I would say about a tablespoon each.)  Salt and pepper lightly.

Turn the crock pot on to high, and cook over night.  Stir, and cook a couple hours longer so that the onions are dark brown and sweet.

Remove onions to a food processor or to a large bowl that can safely be used with a stick blender.  Leave the crock pot on. Keep the liquid in the crock pot.  It should be about a cup or so.

Stir 1 Tablespoon of corn starch into 1 cup cold skim milk.  Stir milk mixture into the liquids in the crock pot. Cover and stir occassionally as you blend or process the onions. 

Blend or process the caremalized onions. Don't make it too smooth.

Add liquid from the crock pot and stir over low heat if you feel it is necessary.

Top with slices of swiss cheese or grated parm.

HO - Olive oil
Vegetables... well...
Carb - Milk
Protein - Cheese

If you want to count your milk as 'milk' you can add a piece of whole wheat toast.

this is amazingly delicious

Shepard's Pie

I'm making Shepard's pie tonight. I think I can do it gameon style
I plan on

While potatos are cooking. In a skillet cook up ground turkey
add chopped onion, carrots, peas and let it cook all up. In a sauce pan
thicken up a little beef broth with some flour (only thing non-gameon but it's only 1-2 TBSP) add to the meat mixture and poor into a pie plate. Add your mashed potatoes on top and bake in the oven for like 30min. It's a fancy Irish meal for St. Patty's.

Hobo Packets

use a square of heavy duty foil and layer in this order:

1 slice of onion
2 slices lemon
4 oz meat (fish, chicken breast, 90% lean beef patty)
salt, pepper, other seasoning if desired. (I use Cavendar's Greek seasoning)
1 slice lemon
1 slice onion
3 3inch pieces celery
1/2 Zucchini cut into 3 inch wedges
6 baby carrots
2 rings of red bell pepper

fold the foil tightly around the packet in a square sealing well

make as many as desired and place on a cookie sheet and bake in the oven (350 degrees) for about 45 minutes (less time for fish)

simple, moist, delicious.

Spinach, Avocado and Cashew salad

Toss together:

Spinach leaves
Sectioned and cut up grapefruit
Avocado, cut in 1/2 inch squares
Cashews

Dressing:
2T freshly squeezed grapefruit juice
2T apple cider vinegar
1/2 cup extra light olive oil
2 tsp Dijon mustard
1/2 tsp sea salt
1/4 tsp fresh ground black pepper

This is absolutely delicious.  You would need to watch the amount of avocado and cashews and dressing you put on your salad, as you could really overdo your fat if you're not careful.  BUT, if you ARE careful, this is a great "on plan" salad that tastes like a treat! 

Chicken Stir Fry

Chicken Stir Fry

Cut up chicken breasts or tenderloins in strips.  Brown in olive oil.  Season with salt, pepper, garlic (whatever you want!)

Cook brown rice - Get the kind that takes longer to cook. Plan ahead

Cut up vegetables in strips:
Red pepper
Yellow pepper
Orange pepper
chopped baby onions
Mushrooms
Julienned Carrots
Snap peas (I actually used my garden peas last time, which are NOT snap, and it was great eating the pod!)

Place small amount of olive oil, or cooking spray in pan and saute vegetables. 

Sometimes I mix Chicken, rice and veggies together to serve.  Last time, I kept it separate.  I think that works best for my family because my kids are BIG rice eaters and they want bigger portions of that.
This is a complete meal and I NEVER have any left over.  It doesn't seem to matter how much I make.

Stuffed Chicken Breasts

Stuffed Chicken Breasts
From Lose to Win group

4 boneless/skinless chicken breasts
Sea salt and pepper to taste
4 slices low fat mozzarella cheese
4 slices turkey bacon
1 Cup spinach leaves, chopped
2 TBSP whole wheat flour
1 TBSP olive oil

Cook turkey bacon in micro-wave till done. 
Cut each chicken breast horizontally to make pocket.  Fold back top half of breast and sprinkle lightly with sea salt and pepper.  Place 1 slice of cheese, 1 slice of turkey bacon, and 1/4 cup spinach in each chicken breast.  Fold top half back over and secure with a toothpick

Spread flour on a plate and dredge chicken through.  Shake of excess.  Heat olive oil in skillet.  Place chicken in skillet and cook about 4 minutes on each side or until lightly browned.  Transfer chicken to a baking dish.  Bake at 350 degrees in oven for about 30 minutes or until juices run clear.

Protein Salad

Protein Salad
From Lose to Win Group

I love this!  When I make it I brew up a whole carton of it and eat it for breakfast, lunch and dinner. 

1/3-1/2 cup cottage cheese
1/2 cup chopped red pepper
1/2 cup chopped yellow pepper
1/4 cup bermuda onion (I use anything)
1/2 cup garbanzo beans (any kind you like will work)
1/2 cup chopped green pepper
2 T chopped fresh parsley (optional)
1/2 cup chopped carrots
Small amount of cilantro (This is what I think makes it so yummy)

Mix veggies in cottage.  Season with Mrs. Dash and a little sea salt.

Chicken Fried Rice

Chicken Fried Rice     
From Lose to Win Group

2 C. cooked rice (brown rice)
1/2 onion chopped
1/4 C. chopped celery
1/4 C. chopped green peppers
2 eggs
Dash of pepper
2 T. soy sauce
2 C. cubed chicken

Heat up oil (I used just a thumbnail size of olive oil) in a skillet. Add eggs and rice.  Stir rapidly to break up eggs.  Add onion, celery, green peppers (and I added chopped carrots), pepper, and meat.  Soy sauce should be added now (I didn't put it on until it was served, that way I didn't have to have it but my family could have some).  Cook, stirring often.

I think we could probably add some different vegetables.  Carrots worked well for us because my son loves carrots and with them he would eat the other veggies.  I had to add more pepper to mine after it was served because I opted out of the soy sauce, my husband said that it gave it a lot more flavor (of course)!!!  We liked it, and it was super easy and quick!!!

Baked Salmon

Baked Salmon
From Lose to Win Group


1 pkg cherry tomatoes
1 shallot sliced very thin
3 cloves garlic
1 1/2 t oregano
3 T olive oil.

Mix above ingredients and spread on cookie sheet.  Roast for 20 minutes at 400 degrees.

Place one Salmon fillet on top of roasted seasonings.  Brush the top with olive oil and salt and pepper.  Bake until salmon flakes with fork.

I flipped the salmon to coat both sides with the seasonings.  There is probably plenty of olive oil without brushing more on the top.  I'd change that next time.  I liked the edges of the fish where it had gotten a little crispy. 

I had a really large fillet and cut about 12 inches length of it to use with the above seasonings.  I think I would make just a little more seasoning mix for the same amount of fish next time.  This much fish had about six servings.

Chicken Alfredo

Chicken Alfredo
From Lose to Win Group

This is a dish we all loved.  I made home-made whole wheat noodles to go in it.  I can supply that recipe if you'd like also.  I also added steamed cauliflower along with the broccoli.


14 oz whole wheat fettuccine or egg noodles
1 large crown broccoli, chopped into bite size pieces
1 cup Almondaise
2 t sea salt
1/4 c nutritional yeast flakes
2 T onion
1/2 t garlic powder, or to taste
3 T parsley
2 t raw apple cider vinegar
2 t honey
1/2 c water, or more, depending on thickness of the Almondaise

Bring a 4 quart pot of water to rolling boil.  Add pasta and stir to separate.  Return to boil.

Meanwhile, steam broccoli (and cauliflower if used). 

In a large bowl, whisk together remaining ingredients until very well blended.

Strain pasta and add to bowl of sauce.  Add broccoli and cauliflower.  Stir gently until all the noodles are coated.  If sauce becomes too thick, simply thin with additional water until desired creaminess is reached.  Serve immediately.  Sauce will continue to thicken upon standing.

We all loved this recipe.  It's fun to try new things that everyone wants more of (especially when it's healthy!)

Beefy Lentil Vegetable Soup

Beefy Lentil Vegetable Soup
From Lose to Win Group

1/2 pound extra lean ground beef
1 chopped onion
3 or more minced garlic cloves
2-3 cups cooked brown lentils
4-5 chopped carrots
3 cups water
1/4 cup vegetable broth seasoning powder or 2 beef bouillion cubes
1 6oz can tomato paste
Dash of Worcestershire sauce
Several dashes of Tabasco
Ground black pepper

Brown ground beef and then add remaining ingredients and more water if needed.  Bring to a slow boil and simmer until carrots are softened. 

Yummy Potatoes

Yummy Potatoes
Connie Lancaster

6-7 baked medium russet potatoes
1/2 c finely chopped green onion
1 1/2 c Almondaise (see recipe in separate epistle)
1/3 c nutritional yeast flakes
2 t sea salt or to taste
1 1/2 c water
1 1/2 T onion powder (I didn't have this so I used dried onion)
1 1/2 T EACH of lemon juice and raw apple cider vinegar
2-3 T grated butternut squash, for color, optional (I didn't do this.  I sprinkled 2 tsps of vegetable powder over the top instead)

Preheat oven to 350 degrees.
Grate potatoes in 9 x 13 baking dish and set aside.  Set peels aside for another use (I haven't tried it yet but there is a "crispy skins" recipe I will try and report on)
Mix all ingredients besides vegetable powder together then mix gently with the potatoes.  Sprinkle vegetable seasoning on top if desired.

Bake for 15-20 minutes.

You could also try a whole grain cereal (like Total) crumbled on top and drizzled with olive oil.  This really isn't necessary though.  It was really yummy without it.
 

Whole Wheat Pancakes

Whole Wheat Pancakes
From Lose to Win group

1 c whole wheat flour
1 t baking powder
1/4 t salt

1 egg well beaten
1 c milk
1/2 mashed banana
2 T applesauce

These make about 8 5" pancakes.

Ricotta and Sun Dried Tomato Stuffed Chicken Breasts

Stuffed Chicken Breasts
From Lose to Win Group

This is what we had for dinner Saturday night and my daughter BEGGED to take the leftovers home.  She said it tasted "fresh."

4 chicken breast halves- use the flat side of a meat cleaver and flatten these until they are about 1/2" thin
2/3 C Part-skim ricotta cheese
3/4 C chopped fresh basil
4 sun-dried tomatoes (not oil packed) finely chopped
Fresh garlic (we love garlic so I used probably 1 T.)
Mrs. Dash salt free seasoning

In a small bowl mix the ricotta, basil, tomatoes and garlic together.  Spread mixture on chicken breasts.  Roll chicken breasts up tightly and secure with a toothpick.  Sprinkle generously with Mrs. Dash.  Bake at 425 for 20-25 minutes.

I also served a whole-wheat bowtie pasta with a sauce we like made with stewed tomatoes (I bottle my own so they are low in sodium and no sugar) and sliced zucchini.  Just simmer them together with a little garlic and lots of Italian seasoning.  Mix a little cornstarch with some of the tomato juice and dump it back in to thicken.

Amanda Welch

Spinach, Artichoke & Chicken Penne

Spinach, Artichoke and Chicken Penne
From Lose to Win Group

**I know there is butter in it, but I use it for some of my 100 calories besides it makes a whole casserole and its not just in one serving.  I also think it is Totally worth it!!

1 pound whole wheat penne (buy this in bulk at Winco)
3/4 pound boneless, skinless chicken breast
1 Bay leaf
1 tbsp olive oil
2Tbsp butter
1 onion, finely chopped
3 to 4 garlic cloves, finely chopped
2 slightly rounded whole wheat flour
1 C. chicken stock
1 C. Skim milk
1 C. fat free mozzarella cheese
1 10 oz box chopped frozen spinach, defrosted, wrung dry and seperated
1 14oz can artichoke hearts in water, drained well and chopped
Parmesan cheese, I use the can kind and I JUST sprinkle it!! If you don't want to add it you don't have to!
Cook pasta til al dente, while pasta is cooking poach the chicken.  Place chicken in small pan and add water to top of meat but do not cover completley.  Add bay leaf and bring to boil, reduce heat and gently simmer to cook through 10-12 minutes.  Shred meat into small pieces.

Heat up the olive oil in large skillet.  Put the onions and garlic, season eith salt and pepper if you want and cook 8-10 minutes.  Make a hole in the middle of the onions and garlic and put the butter in and let
it completely melt.  Then sprinkle the flour and stir for 1 min. Then add the chicken stock and stir for 1 min. Then add the milk.  The sauce will thicken in a couple of min. on low heat.  Add the spinach and artichokes and heat through.  Add the pastawith sauce and chicken.  Put the Italian cheese on and some parmesan cheese.  You can eat it like this or I like to put it under the broiler on high just until the cheesy gets bubbly and brown.

Ham & Cheese Casserole

Ham and Cheese Casserole
Connie Lancaster

2 cups hash brown potatoes (I like to have extra baked potatoes on hand to grate for this kind of thing.)
1/2 c cooked lean ham, diced
1/2 cup fresh mushrooms sliced
2 green onions, sliced
6 egg whites
1/2 cup skim milk
1/2 cup reduced-fat cheddar cheese, shredded (I used low fat mozzarella cheese)

Preheat oven to 325 degrees.  Lightly coat a 9 x 13 baking dish with cooking spray.  Layer potatoes evenly on the bottom of the dish; top with ham, mushrooms and onions (and tomatoes).  In a small mixing bowl, beat egg whites and skim milk with a fork until well blended. (You will probably want to add some sea salt to your egg mixture, and possibly pepper) Pour egg mixture over ham and vegetables in baking dish and top with cheese.

Bake until eggs are firm and top is lightly browned, approximately 40 minutes. 

Almondaise

Almondaise
Connie Lancaster

I think it's something you will all love.  I was hesitant so I only made half a batch (8 x 8 pan).  It's gone.  There is no cheese, no sour cream, no cream of chicken soup and totally legal. WHAT?  It's made with something called "Almondaise".  This wonder is something you make out of almonds and is a HEALTHY fat you can use in many of these creamy recipes.  It's not something you can eat endlessly.  It's still a fat.  But it is totally delicious in recipes and it is totally satisfying.  I was absolutely amazed at how it tastes just like the real deal.


I made a vegetable dip with the almondaise a couple of weeks ago.  I love that too.  It can be used with vegetables, or as a spread on bread, flatouts, etc.  I have a hard time keeping it to my "fat portion" size.  There are also many salad dressing recipes you can make with this stuff.

Here's the recipe to the almondaise (very bland on it's own but great in the recipes)

Soak almonds overnight in water (about 1/2 cup to 1 cup) I do more than this at a time so I can use it in many recipes.
Put 1/2 cup soaked almonds in blender with 1/2 cup water and blend.  Remove the middle portion of your blender lid and slowly drizzle in 1 cup LIGHT olive oil.  Add 3 Tbls real fresh squeezed lemon.  Blend until it's thick.

Spaghetti and Garlic Toast

Spaghetti and Garlic toast

ingrediants:

1 Spaghetti Squash
2 Sugar free Spaghetti Sauce
Finely Chopped Veggies: We like Bell peppers, onion, carrots, zucchini, celery
Ground Turkey

Cut Squash in 1/2 and Roast in oven. It usually takes about 30-40 min. I put mine in a roast pan face down with a very little bit of water in the pan.

Spray a skillet with EVOO spray (very little bit) and put in finely chopped veggies let cook, and fry and turn toasty and yummy. Add about 1 cup of Sphaghetti Sauce or to desired thickness of sauce.

Cook up the Ground turkey and add to sauce let simmer on stove while making everything else.

Once the squash is done take it out of the oven and run a fork along the "meat" of the squash. (Kids like to watch the magic) the Squash will come up in fine little spaghetti like strands Its really cool. Scoop it out and into a bowl, add sauce.

MEANWHILE:
Spray a few WW Tortillas with EVOO spray lightly sprinkle Garlic salt, cut into 8 slices each and put on a pan in oven to toast up...YUMMY!!!

Honestly I don't know how to spell Sphagetti...I think I spelled it so many different ways I bet I got it right at least once.

Fajitas

This is our standby dinner at our house. It's what we make when I don't know what to make.

olive oil
chicken breast sliced thin
eye of round sliced thin
onion sliced
1/2 red pepper sliced
1/2 green pepper sliced
mushrooms
fajita seasonings
or you can make your own
cumin, salt, cayenne pepper (a little of this goes a long way)

In a little oil in a skillet cook up the meat, once cooked remove and set aside. Now fry up the onion, peppers and shrooms when almost done add back the meat and season with the fajitas seasoning. Serve in a ww tortilla and top with cheese, light sourcream, and a little gauc. It's delicious.

Asian Beef & Vegetable Pasta

6 servings
1/8 teaspoon red peper flakes
3 large cloves of garlic
1 1/2 pounds steak, cut into thin strips
1/2 teaspoon salt
1/4 teaspoon pepper
1 teaspoon vegetable oil (you can use cooking spray instead)
1 large onion, sliced
4 large stalks celery, chopped
1 small head green cabbage, chopped
12 ounces wheat spaghetti cooked, drained
1/2 cup low salt soy sauce

Spray a large, deep skillet with cooking spray. Over medium heat, cook pepper flakes and garlic for one minute.

Sprinkle steak with pepper. Add to skillet. Cook steak until no longer pink, about 8-10 minutes. Remove from skillet with a slotted spoon.

Add a small amount of oil to skillet or respray with cooking spray. Cook onion and celery until tender, about 10 minutes. Add cabbage, cook stirring until crisp-tender, about 10 minutes.

Add steak, spaghetti and soy sauce to skillet. Cook stirring until heated through. Serve hot.

Deceptively Delicious Tacos!

  Puree veggies (sounds a lot like my last recipe, huh?) Tomatoes,jalepenos, onions, garlic, etc. Add it to lean ground meat (beef or turkey). Cook to make filling for a taco. Put into a 100% whole wheat small tortilla. Top with lettuce, tomatoes, and low fat cheese (just a little bit). You can also add a little avocado for fat or have a few nuts instead. Enjoy!

Deceptively Delicious Hamburger!

Puree different veggies (onions,bell peppers, jalepenos, etc). Use lean beef and mix the puree with the beef while making a game on friendly sized hamburger. Grill it on the grill. Put it on a 100 calorie 100% whole wheat sandwich round. Top with lettuce, onions, and a thumb size amount of avocados. Maybe I will try this tonight!

Dirty Quinoa

Bob's Red Mill Quinoa has already been rinsed and air dried

place 2 tsp EVOO in a hot skillet and add

1 chopped onion
1 chopped red bell pepper
1 chopped yellow pepper
5 chopped carrots
4 stalks chopped celery

While they are browning, add 1 lb. 98% fat free ground beef (I like ground chuck because my former boss' name was Chuck... I like the poetic beauty of "ground chuck...")
and 2 cups quiona.  Stir over medium heat until the ground beef is cooked through, the veggies are tender and the quiona is toasty

Mix 1 Tablespoon of tomato paste with 1/4 cup of water until the tomato paste is diluted. pour into pan and stir with ingredients.  The quiona will start getting kind of 'sticky'. 

Add seasonings. Usually we like garlic salt, onion powder cumin(lots) and coriander. Use what you like.  It's good with simply salt and pepper...

Add 1 to 1 1/2 cups of water and place lid on skillet and cook until all water is absorbed.  It does not need all the water that is called for in cooking quiona because the toasting helps it cook. 

This is one of our favorite meals.  We usually serve it with green beans or spinach that has been steamed with a little onion. 

Game On Mac & Cheese!

1 1/2 c. Elbow macaroni
1 TBS. Olive oil
1 TBS. WW flour
1/2 cup skim milk
1/2 cup butternut or cauliflower puree
1 1/2 cups shredded fat free cheddar cheese
4 oz. fat free cream cheese
1/2 tsp. salt
1/8tsp. paprika
1/8 tsp. pepper

Cook the macaroni
coat a large saucepan with a teensy bit of Olive oil and heat over medium heat. add the rest of the olive oil, then the flour and cook, stirring constantly until the mixture is a thick paste but is not browned (1 to 2 minutes)

Add the milk and cok until the mixture begins to thicken, then add the veggie puree, the cheese and seasonings, and stir until the cheese is melted and the mixture is smooth.

Stir in the macaroni and serve warm.

ENJOY!!! Mac and cheese is one of my all time FAVORITE meals ever.

Vidalia Onion Salad

This challege is harder than I thought it would be - especially making in Game On Friendly.  And this technically isn't sneaking veggies into a food - but it is deceptively delicious.

Vidalia Onion Salad

1/2 lb. vidalia onion, sliced very thin
1/2 green pepper, sliced 2 x 1/4 inch thick
1/2 red sweet pepper, sliced 2 x 1/4 inch thick
2 slices fresh pineapple, cut into sm. chunks
1/2 doz. med. sized redtop lettuce leaves, broken into bite-size pieces
1/2 c. trimmed watercress
8 to 12 sm. Boston lettuce leaves, to line the salad bowl

DRESSING (mix well) :
1/2 c. orange juice
1 tbsp. chopped fresh tarragon
3 tbsp. olive oil
1 tbsp. honey
1 tbsp. white vinegar
 

Spinach and Feta Pasta

We've been making Courtney's Creamy VEggie Pasta every week, but I came across this and though this sounded very yummy, too!!! 

  http://www.ourbestbites.com/2009/01/spinach-and-feta-pasta.html

Use whole wheat Penne though!

• 8 oz. Penne pasta (if your math brain isn't working right now, that's 1/2 a 16 oz. box; I've used a whole box before and while it was surprisingly not terrible, it wasn't the same. Also, don't use ziti--you want the ridges on the penne to "grip" the sauce)
  
• 1 28-oz. can diced tomatoes
• 3 c. fresh spinach (you don't even have to chop it! Could life get any better??)
• 1 onion, finely chopped
• 5-6 cloves garlic, minced or pressed
• A handful of fresh mushrooms, chopped
• 4 oz. feta cheese, crumbled 
• Salt and pepper to taste
  

Bring a large pot of salted water to boil and add pasta. Cook according to package directions. In the meantime, heat a little olive oil in a skillet over medium heat. Add onions, garlic, and mushrooms and cook until tender. Add spinach and cook until wilted. Add tomatoes, heat through, and then add drained pasta and crumbled feta. Add salt and pepper to taste. Heat through and serve; you can crumble a little extra feta on top if you feel the urge.

Tropical Orange Smoothie

Tropical Orange Smoothie1 Cup Bananas, Pineapple, & Oranges (Peeled and cut into chunks)
1 Scoop Vanilla Protein Powder
1 Cup Carrots
Milk to desired thickness
Handful of ice
Puree in blender.

Serves two. I like to eat with a few nuts or a hard-boiled egg to get a serving a healthy fat. My boys ask for this orange smoothie all the time, and they have no idea they are drinking carrots! It also gives it a great orange color.

Zucchini Cakes

Zucchini Cakes(Sorry for anybody expecting a gooey chocolate zucchini cake. I have a recipe for that too (not Game-on Friendly). These are fried like crab cakes. My boys would never guess that they were veggies.)

2-3 zucchini, grated
1 egg *
2 Tbsp milk
1/2 cup-3/4 cup fat-free or lowfat cheese (I have used cheddar and mozzarella, but I'm sure others would work great too.)
1 cup whole grain bread crumbs **
3 Tbsp Italian seasoning
1 clove garlic
salt and pepper
olive/vegetable oil for frying

Squeeze extra juice out of zucchini between a dish cloth/paper towel. Mix ingredients together, and shape into small patties. I like to put patties in the freezer for a few minutes so they stay together better. Heat oil in non stick pan and cook patties until cooked through and golden on both sides. Serve warm with lemon wedges.

*I have never tried it, but I'm sure you could add a couple egg-whites with the egg for extra protein.
**If you can't find whole grain bread crumbs-- crush whole grain crackers, or toast WW bread and make your own crumbs. These are excellent with saltine crackers (not Game-On friendly.)

Pizzaa with a Brown Rice Crust!

Crust Ingredients

1 Cup of Low fat or fat free mozzarella cheese
1 whole egg beaten
1 Cup of uncooked rice
Optional: hot sauce to taste

Mix the egg, cheese and sauce in a medium bowl. Prepare the rice accordin g to package. Once rice is cooked drain any remainin water and add to bowl with egg, cheese mixture. Mix up and place in a pan or spread on a pizza pan. till about 1/4 inch thin and even. Place in oven till set (usually about 5-10 min.- It really varies, once it took 20 min. once it was only 5 last time 10, just keep an eye on it and touch it lightly when it is no longer mushy but just kinda set its done.) Take out of oven and let cool slightly.

Top with V-8 Juice tomoato sauce:

1 small can of v-8 Juice
2 teaspoons corn starch
1 Tablespoon itlaian seasoning
1 Tablespoon dried basil

In a small sauce pan pour in the V-8 Juice and add the corn starch (Do not turn the burner on yet!) Stir the starch till dissolved. Turn on burner to low continue to stir sauce and starch mixture adding spices. (Italian and dried basil) Stir stir stir, till sauce starts to thicken, keep stirring till to desired thickness.

Add sauce to crust

Top with 1/2 cup fat free Mozzerela cheese and LOTS OF VEGGIES!!!!

We chopped tons of celery, bell peppers, carrots, scallions and sliced an onion and put the slices on very top.

Place in oven and watch till the cheese is melted and onions are nice and toasty.

Right when it comes out the crust seems a little floppy but when it cools a little the crust is a little more firm and you can pick it up with your fingers and enjoy!!!


YUM YUM YUM! I think this will alwasy be the way we make pizza at home.

Chicken Spaghetti

boil 3-4 chicken breasts in seasoned water
remove from water and shred
strain the broth

1 whole bag carrots chopped
1 whole bunch of celery including the greens
1 large onion
Chop all very small

1 can diced tomatoes
1 small can green chillies
6 oz fat free sour cream

3/4 lb whole wheat spaghetti, break into small pieces


mix shreded chicken, vegetables, tomatoes, chillie and sour cream in a very large bowl. Season with cumin, garlic salt and onion powder.

cook spaghetti in chicken broth. add cooked spaghetti to mixture.  Add a bit of broth if the mixture is too dry.

Place in a baking pan and cover with foil and bake for 30-45 minutes to soften the vegetables.

A game-on portion is about the size of a large deck of cards.

The Perfect Omelet

  I've been eating this almost every morning, it's SO good

preheat small skillet over medium heat, spray with nonstick spray and crack an egg, throw a little extra eggwhites on top of that (use the carton of egg whites) take a knife and break up the yolk of the egg a little. While it's cooking sprinkle a little feta, garlic powder and a handful of baby spinach on the egg, when the sides start to cook you can fold the egg in half so it's an omlet, it'll finish cooking all the way through, you can flip it at this point and let it cook on the other side some. I'll eat it on a bagelflat for the carb. Or sometimes I just eat it with a banana.

Carrot & Turnip Never Tasted So GOod!

About 5 nice long organic carrots (cut into slices).


Turnip (if you can cut this up quite small, good luck. They're as hard as rocks in this country)!



Boil the carrots and turnip together for about 45 mins until nice & tender.

Drain.

Mash like you would spuds or use one of those electric blitzer thingies.

I add a little spray butter to mine and then the key ingredient (and what makes this recipe super good) is white pepper.



'Really healthful and tasty. It almost looks like baby food but don't be put off - the white pepper really gives it a little kick.

Whole Wheat Egg Noodles

I've never made these before, but got the recipe from my aunt. I'm going to try them out and make chicken noodle soup.






4 egg whites, 1 egg yolk

1 tsp salt

2-3 C whole wheat flour



Grind 2 3/4 C wheat. Combine salt and eggs. Add enough whole wheat flour to make a stiff dough. DO NOT OVERMIX.



I have a noodle cutter. I used it for the first time when I tried this recipe a couple of weeks ago. If you don't have one, roll the dough out quite thin and cut in strips - however thin depending on what type of noodle you are making. You can plop them right into whatever you are making immediately, or let them dry and use them later.

Roasted Squash Soup

Roasted Squash Soup Friday March 5, 2010




I found this on sneakychef.com

There are 2 parts to this - one you need to make the puree ahead of time. This looks really good and very healthy!!



I did alter this because there was no protein called for - so I'm not SURE how Greek Yogurt would taste but it's kind of sour and I think it'd be wonderful in this!!





Cutting a fresh squash can be daunting if you don't have a lot of upper body strength. If you bake it as you would a whole potato, it's easy to slice open after it's cooked. This fat-free creamy soup is a great first course to start holiday dinner. This recipe evolved over time as I started adding apples and cinnamon with a hint of sweetener and tang. It can be as homey or elegant as you wish. A handheld stick blender to puree all the ingredients completes making this really simple to create.



Makes 6 to 8 servings

- 1 large butternut squash

- 1 red onion, quartered

- 4 cups vegetable broth

- 1/4 teaspoon cinnamon

- 1 apple, peeled and quartered

- 1 cup Orange Puree

- 1/2 teaspoon salt

- 8 oz of plain greek yogurt

- Optional garnish: one-quarter cup toasted, shelled pumpkin seeds



Preheat oven to 375.



Rinse whole squash, prick with fork (as you would a baked potato), place on a baking sheet with the onion and bake for 45 minutes.



Remove squash and onion from oven. Set the onion aside while you cut open the squash and scoop the flesh from the skin. Place the onion, squash flesh, broth, cinnamon, salt, apple, and Orange Puree in a large soup pot. Bring to a simmer and cook for 15 to 20 minutes. Use an immersion blender to puree the soup to a smooth consistency. Alternately, you can puree the soup in batches using a blender.



Stir in the yogurt and serve. Top with toasted pumpkin seeds, if using.







ORANGE PUREE



This makes about 2 cups of puree. Double the recipe if you want to store another cup of puree. Store in refrigerator up to 3 days, or freeze one-quarter cup portions in sealed baggies or small plastic containers.





- 1 medium sweet potato or yam, peeled and rough chopped;

- 3 medium to large carrots, peeled and sliced into thick chunks;

- 2-3 tablespoons water



In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially the carrots, are very tender. If the carrots aren't thoroughly cooked, they'll leave telltale little nuggets of vegetables, which will reveal their presence (a gigantic NO-NO for the sneaky chef).



Drain the potatoes and carrots and put them in the bowl of food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better.



Carb: sweet potatoes, apple, evaporated skim milk (I haven't seen the nutrition info on this so just watch it - it's optional on this anyway)

Protein: Greek yogurt

Fat: These are optional on this, but the roasted pumpkin seeds are the Fat

Veggie: onion, carrots, veggie broth (should be ok)

Grilled Chicken Pizza

Grilled Chicken Pizza:


My kids eat all the veggies I load on top. No questions asked.



Whole wheat dough (I always make pizza on my bread making day.)



Roll dough out onto pizza paddle.

Top with:

Tomato sauce

Sprinkle oregano, basil and Italian seasoning on top

Add:

Diced grilled chicken (I season mine with steak seasoning)

Diced green peppers

Diced onions

Diced tomatoes

Fresh mushrooms

1 handful cheese



Place pizza stone in the oven BEFORE preheating oven. Slide pizza onto stone and bake at 430 degrees for 20 minutes.



My husband likes it best when I fry the veggies (except for the mushrooms) in a dab of olive oil. When I do that I cut back on most of the cheese.

Berry Smoothie

Berry Smoothie:


½ C fat free milk

1/2 C frozen blueberries

1/2 C frozen pineapple, strawberries and peaches

1 tsp EVOO

1 scoop protein powder



My kids eat smoothies like its ice cream.

Mini Meatloaf

Mini Meatloaf:


1 lb ground turkey

1 zucchini, peeled and shredded

½ C oats or 2 slices whole wheat bread, cubed

2 eggs

Seasoning to taste



Place in 12 muffin tins and bake at 425 for 20 minutes.

Ropa Vieja

This is a cuban recipe, and ultra delicious, but surprisingly, game on!


Also, this serves much more than four. I make some to eat and eat as leftovers, then freeze some for later.



1 rump roast of beef, or other pot roast type of meat that will fall apart after it has cooked a long time

lots and lots of bell peppers, onions, celery, and any other veggies you think would taste good

A little bit of olive oil

1 can diced tomatoes

garlic

salt

cilantro

coriander

annatto

other tropically spices that you have

a bay leaf

about 10 olives



Sautee the veggies slightly until they are getting soft.

Brown the meat on the outside - this gives it good flavor

Put everything into a crockpot with about enough water (or chicken broth) to cover it. Then cook and cook overnight or all day until the meat falls apart at the touch. The whole mixture is just absolutely delicious.

Speedy Stovetop Lasagna

Recipe #2: Speedy Stovetop Lasagna Friday March 5, 2010




Again, from sneakychef.com but altered a bit. I am definitely making this one this weekend!!



This is a 2 part recipe.





Makes: 6 servings



This has become one of my family's favorite Sneaky Chef dish. I'm thrilled because it's way easier and much faster to make than the traditional layered lasagna, which I would not normally take the time to make on a weeknight! The key here is to be inexact and trust that the result will taste just as good as "neat" lasagna that gets just as messy after the first bite anyway. As Michele, a reader, suggested above, feel free to improvise and add Orange and White Puree as well.



- 1 tablespoon extra-virgin olive oil

- 1 medium-size onion, finely chopped (about 1 1/2 cups)

- 3 to 4 garlic cloves, finely minced

- 1 pound lean ground turkey breast

- 3/4 Green Puree (see Below)

- 1 (6-ounce) can tomato paste

- 1/4 cup oat bran

- 1/2 teaspoon each dried basil and oregano

- 9-ounce box uncooked whole wheat lasagna noodles, roughly broken into strips

- 1 jar (24-26ounces) marinara sauce (no sugar added!!)

- 1 cup reduced fat shredded mozzarella



> Heat the oil over medium heat in a deep skillet or earthenware pot. Add the onions and garlic and cook until they are slightly translucent, about 10 minutes. Add the turkey or beef, stirring to break it up, and cook for about 5 minutes, until the meat is no longer red.



> In a medium bowl, combine the Green Puree and tomato paste until mixture turns brownish in color.



> Add to skillet, and stir in the oat bran, basil, and oregano. Add broken noodles on top of meat mixture, then top with tomato sauce.



> Fill empty tomato sauce jar three-quarters full of water (about 2 1/2 cups) and add to skillet. Stir to combine. Bring to boil and then reduce to simmer, cover, and cook for 30 minutes, stirring occasionally.



> Add cheese on top, do not stir again; cover for 3 to 5 minutes until cheese is melted. Serve hot.



Green Puree

Makes about 2 cups of puree This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. It will keep in the refrigerator for up to 3 days, or you can freeze 1/4-cup portions in sealed plastic bags or small plastic containers.







- 2 cups raw baby spinach leaves*

- 2 cups broccoli florets, fresh or frozen

- 1 cup sweet green peas, frozen

- 2 to 3 tablespoons water



*note: I prefer raw baby spinach to frozen spinach for this recipe (more mild flavor); if you must use frozen spinach, only use 1 cup of it.





> If using raw spinach, thoroughly wash it, even if the package says "prewashed."



> To prepare on the stovetop, pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the spinach and broccoli, and steam for about 10 minutes, until very tender. Add the frozen peas to the basket for the last 2 minutes of steaming. Drain.



> To prepare in the microwave, place the broccoli and spinach in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes, until very tender. Add peas for last 2 minutes of cooking. Drain.



> Place the vegetables in the bowl of your food processor along with 2 tablespoons of water. Puree on high until as smooth as possible. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree.







Carb: whole wheat lasagna noodles, oat bran

Protein: ground turkey, reduced fat cheese

Fat: EVOO

Veggies: I see lots! Green puree, tomato paste

Incredible Hulk Shake

I have to hurry up and beat Kiki to this, I actually got the recipe from her many years ago. She gives it to her son and tells him that's what Incredible Hulk drinks! You can change it up how you want, add different fruits and stuff but it's basically...




1 banana

1 orange (just peel the orange and throw it in...seeds and add)

1 handful of ice

small containor of Greek yogurt

little bit of milk (or water) to thin it out

3 handfuls of fresh baby spinach

1 tsp of flaxseed oil or another oil, or you could even add pb or almonds



blend it all up, it serves 2, I've also thrown in other seasonal fruits. Blueberries, strawberries, pineapple are awesome in it. You catch the drift.

Tropical Orange Smoothies

Tropical Orange Smoothie


1 Cup Bananas, Pineapple, & Oranges (Peeled and cut into chunks)

1 Scoop Vanilla Protein Powder

1 Cup Carrots

Milk to desired thickness

Handful of ice

Puree in blender.



Serves two. I like to eat with a few nuts or a hard-boiled egg to get a serving a healthy fat. My boys ask for this orange smoothie all the time, and they have no idea they are drinking carrots! It also gives it a great orange color.

Zucchini Cakes

Zucchini Cakes


(Sorry for anybody expecting a gooey chocolate zucchini cake. I have a recipe for that too (not Game-on Friendly). These are fried like crab cakes. My boys would never guess that they were veggies.)



2-3 zucchini, grated

1 egg *

2 Tbsp milk

1/2 cup-3/4 cup fat-free or lowfat cheese (I have used cheddar and mozzarella, but I'm sure others would work great too.)

1 cup whole grain bread crumbs **

3 Tbsp Italian seasoning

1 clove garlic

salt and pepper

olive/vegetable oil for frying



Squeeze extra juice out of zucchini between a dish cloth/paper towel. Mix ingredients together, and shape into small patties. I like to put patties in the freezer for a few minutes so they stay together better. Heat oil in non stick pan and cook patties until cooked through and golden on both sides. Serve warm with lemon wedges.



*I have never tried it, but I'm sure you could add a couple egg-whites with the egg for extra protein.

**If you can't find whole grain bread crumbs-- crush whole grain crackers, or toast WW bread and make your own crumbs. These are excellent with saltine crackers (not Game-On friendly.)

Tacos!

Puree veggies (sounds a lot like my last recipe, huh?) Tomatoes,jalepenos, onions, garlic, etc. Add it to lean ground meat (beef or turkey). Cook to make filling for a taco. Put into a 100% whole wheat small tortilla. Top with lettuce, tomatoes, and low fat cheese (just a little bit). You can also add a little avocado for fat or have a few nuts instead. Enjoy!

Shrek Shake

2 Large Handfuls spinach


2 frozen banana

1/2 package of silken Tofu

1/2 Can cold pineapples, juice and everything

Almond or rice milk for desired constancy



Put everything in your blender.

Mango Salsa

Mango Salsa




For the salsa:



* 1/4 cup olive oil, plus extra for greasing the baking dish

(They used 1/2 C, but for Game On use only 1/4)

* 3 garlic cloves, finely minced

* 1/4 C lime juice (from about 2 limes),plus 2 limes cut into wedges, for serving

* 1 teaspoon salt

* 1 teaspoon freshly ground black pepper

* 2 mangoes, peeled, fruit cut off seed and diced

* 1 red bell pepper, halved, seeded, and finely diced

* 1 green bell pepper, halved, seeded and finely diced

* 1 yellow bell pepper, halved, seeded and finely diced

* 1 large red onion, halved and finely chopped

* 1 serrano chile, finely chopped, optional

* 1/2 cup finely chopped fresh cilantro leaves

* 1 (15-ounce) can black beans, drained and rinsed



1 1/2 lb Salmon



Makes 5 servings.



For the salsa:

Peal garlic with a large knife smash the garlic, add the salt and some of the oil and continue to cut on the cutting board. Then press down with the flat side of the knife to release the juices.



Whisk the olive oil, garlic, lime juice, salt and pepper together in a large bowl. Add the mangoes, peppers, red onions, chile, and cilantro and toss to coat. Add the beans and gently toss everything together.



***A trick for the garlic is to take the a fat knife and smush (for lack of better word) the garlic into corse salt and oil. It really brings out the flavor.



Salmon taste better cooked on the grill, on a on a flank. But you could cook it however you like. Squeeze fresh lemon juice on it while cooking.



(If you don't like Salmon, most fish would taste good. Or even better, Shrimp would be AMAZING. I think I might make that today.)



Serve over a big bed of Romaine.

Fish Tacos

Fish Tacos:




Bake fish (Orange Roughy) in shallow baking dish with lime juice, paprika, salt, black pepper, and chili powder).



Put in whole wheat taco shell with avacado, lettuce, tomatoes, and reduced fat cheese.





Maple Ricotta Cheesecake with berries and pecans (makes 12 cakes)



2 cups fat free ricotta cheese

1 cup light cream cheese

1/2 cup plain fat free greek yogurt

1/2 cup maple syrup

1 large whole egg

3 large egg whites

2 tsp. vanilla extract

1 1/2 cup fresh berries

2 tablespoons pecans





Preheat oven to 325 degrees. Lightly coat muffin pans with spray.

Add ricotta, cream cheese, yogurt, syrup, egg, egg whites, and vanilla extract in blender. But batter in muffin pan. Bake for 20 minutes. Cool completely and serve topped with berries and pecans. You get your protein, carbs, and fat in this one. You will have to use some of your 100 calories for vanilla extract and syrup. Sounds good though.

Omelet of Champions

Omelet of Champions:




Chopped brocolli

chopped onions

1 egg (whole) and 1 egg white only (Protein and Fat)

1 wedge laughing cow cheese (protein)

2 tbsp. fat free refried beans.(Carbs, I think)



Cook veggies until tender. Whip eggs until foamy and light. Pour eggs over veggies. When one side is done put cheese over omelette and put refried beans over cheese. Turn omelette over and finish cooking.

Portobello "Pizzas"

Portobello "Pizzas"




1 Whole Portobello Mushroom

Marinara sauce (homemade or bought w/out sugar)

Cooked lean beef or turkey

Shredded lowfat mozzarella Cheese

Parmesan Cheese

Fresh Basil



Preheat oven to 350 degrees



Put mushroom on baking sheet gill side up. Spoon sauce on each cap and then put on meat and cheese. Place mushroom in oven and cook 6-8 minutes until cheese is melted. Put fresh basil on top. Sounds Yummy! Eat with a side of brown rice for carbs. You could probably put olive oil on it before you cook for fat or eat a few walnuts.

Penne with Asparagus

Penne with Asparagus




8 ounces WW penne pasta

3 tablespoons olive oil

2 garlic cloves, minced

1 1/2 pounds thin asparagus, trimmed and cut into 1-inch pieces

Salt and freshly ground black pepper

2 cups (about 9 ounces) cherry tomatoes

1 cup shelled fresh peas

1/2 cup low-sodium chicken stock

1 cup grated Parmesan

2 tablespoons chopped fresh basil leaves

Directions

Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain the pasta, reserving about 1/2 cup of the pasta water.



In a large saute pan, heat the oil over medium-high heat. Add the garlic and cook until fragrant, about 1 minute. Add the asparagus, season with the salt and pepper, and cook for 3 minutes until slightly soft. Add the cherry tomatoes and peas. Cook for 2 minutes. Pour the chicken stock into the pan and bring the mixture to a simmer. Cook until the tomatoes start to burst and the stock is reduced by half, about 3 minutes.



Transfer the asparagus mixture to a large serving bowl. Add the cooked pasta and 1/2 of the Parmesan. Toss well, adding reserved pasta water, if needed, to loosen the pasta. Garnish with the remaining Parmesan and chopped basil.

Chicken A La Mashed Potatoes

This is also a super quick easy dish.

4-5 med potatoes cubed
1 TBSP sour cream
1/4 c. milk
1 tsp salt (unless you are Karen)

1 small onion, diced
5 celery stocks, chopped
4 carrots, chopped
1 TBSP olive oil
1 cup of cooked chicken breast, cubed or shredded
2 cans of chicken broth (low sodium)


Boil the potatoes in a sauce pan, while those are going heat a stock pot pan over medium heat. Add the olive oil, and toss in onion and when that starts to fry up nicely add the carrots and celery, cook it all together for a few minutes then add the broth, when the carrots and celery are nearing soft (about 10 minutes or so) add the chicken and continue cooking until everything is soft. This is essential chicken soup at this point and you could add rice or whole wheat egg noodle. But it gets better.

When the potatoes are done, drain the water and toss the taters into a mixer add the milk, sour cream and salt and whip it all together.

To dish it up put a glop of the mashed potatoes in a soup bowl and then add about a cup of the chicken soup mixture right on top of those potatoes. The potatoes sorta just blend into the soup and makes a thick, creamy soupy mess that tastes wonderful.

If you got a baby, then throw a glob of all this mess into one of those happy baby food grinders. My little one ate 2 bowls of this stuff.

Enchilada Salad

Prep/Cook Time:  15 minutes
Serves:  4

Enchilada Salad
1/2 lb. ground turkey
1 1/2 c. chunky Salsa
1 c. 1% milk
6 whole grain corn tortillas, cut into 1" pieces
1/2 c. reduced-fat cheese
4 oz. can of sliced black olives
4 c. shredded iceberg lettuce
Optional seasonings:  garlic powder and onion flakes

Brown ground turkey in a skillet over medium-high heat.  Add salsa and milk and stir.  Add optional seasonings to taste.  Add tortillas, cheese, and olives. Reduce heat to low and cook for 5 minutes. The tortillas will completely disintegrate into the mix.  Serve mixture over a plate of shredded lettuce and top off with a little light sour cream if you wish.

Carb:  tortillas, sour cream, milk
Protein:  ground turkey, cheese
Fat:  olives
Veggie:  Lettuce, salsa 

Steph's Yummy Sandwich

I took a 100% whole wheat sandwich round ( really thin sandwiches). and I put spinach on it. Then I put 1/2 portion reduced fat shredded cheese and 1/2 portion reduced fat feta cheese. then I put olive oil on top and microwaved for 30 seconds or so. It was really good. You can put other veggies also. I liked it!

Green Bean Casserole

Makes 6 game on size servings

1 whole onion cut into thin slices
4-5 stalks celery cut into thin slices

Saute the onion and celery in a covered skillet over low heat with garlic salt and black pepper until wilted and brown. Stir occasionally for even browning.(I only added a few drops of water, but if you want you can add a bit of olive oil to get it started...)

Steam a large bag of frozen green beans in the microwave in a large microwavable bowl until no longer frozen and a little warm.

Mix 3 laughing cow cheese wedges with 1/3 block ff cream cheese. (soften in microwave first) Add onions and celery with the pan juices to the cheese mixture, then add the whole lot to the green beans and stir together.  Bake, covered in 350 oven 15-20 minutes until steamy and warm through.

Remove cover and add 3 portions sliced almonds and return to oven for 5 minutes or so... Remove and crumble 2 slices crispy cooked turkey bacon on top.

Each serving is a protein, a healthy fat and lots and lots of vegetables.

French Bread

1 portion WW bread
1 egg
1/4-1/2 C milk (from you 1 C extra daily)
Cinnamon to taste

(You all know how to make french toast, I don't need to explain it)

Serve with a spoonful of your favorite yogurt (comes from your 100 calories and a slice of turkey bacon.  I don't know why I didn't think of this before.  It's so simple!

Oven Fries Done Right

SOmetimes my oven fries do great, sometimes not so much.  I realized that the process is very important.  The following recipe/procedure works equally well with sweet potatoes and butternut squash.

Because the instructions are very detailed, it looks like a lot of work, but I promise it isn't. Try them this way. It works every time!

Preheat the oven to 400 degrees(f).
While the oven is heating spray the baking sheet lightly w/olive oil spray and place in the oven.

Meanwhile, mix 1 tsp corn starch with some salt and pepper (and other spices and herbs you will be using to flavor your potatoes.)

Wash and completely dry up to 5 potatoes.
Cut each potato in half, then cut each half into 5 wedges.  This is an important number. These sizes are just right, not too skinny not too fat.
For butternut squash,  peel, cut the squash into thirds, then cut each third in half, then each half in 5 wedges.

Place the potatoes in a bowl and sprinkle with spice mixture and toss until spices are completely distributed.

Add 1 - 3 tsp. olive oil(depending upon how many potatoes are being prepared) and toss to evenly coat all the potatoes.

Take the hot pan out of the oven and put potatoes on baking sheet, making sure they do not touch each other. Watch out, it's hot!

Replace pan and bake for 15 minutes WITHOUT OPENING THE OVEN. Leave them alone for the first 15 minutes. 

After 15 minutes, turn potatoes and bake 10-15 minutes more without opening the oven. 

The potatoes will be very crispy outside, and very tender inside... perfect every time. 

A game on serving is 6-10 wedges, it really depends on the size of the potatoes used.

Chili

or anyone that needs to warm up. You gotta make some chili. It's totally gameOn friendly and the perfect meal for a snowy day. Out east we are on round two of a major snow storm. We just got 25"+ on sunday and another 12"+ are getting ready to pile on to that. OH yeah I showed the picture of our snow mountain.

Here's how I made our chili tonight
cooked up some ground turkey in a stock pot, removed it and used my food chopper to make it not so chuncky (I always do this with ground meat). In the same pot add a little olive oil, fry up an onion and some garlic, once soft add 2 c of beef broth, 1 can of tomato sauce, 1 can of tomato paste, 1 can of chopped tomatos, 1 can of kidney beans, 1 can of black bean and the ground meat, (if I had corn i would've added that, I love corn in chili it adds a burst of sweetness to it) spice it up with chili powder, cayenne pepper, salt and cumin to taste. I had a small bowl and topped it with sour cream, ff cheese and used my 100cal and had corn chips. It makes a lot so you'll have leftovers all week long:)

Cheesey Popcorn

This is so good and so simple

Pop some  popcorn about 1/4c in 1tsp peanut oil. I used a sauce pan over medium heat, I have a clear lid so I can see when the popcorn is about down. It's sorta tricky cause you have to watch it and sorta shake the pan while it's poppin so it wont' burn,when you think it's almost done turn off the heat and let it just sit there. While it's sitting there in a large bowl melt one wedge of laughing cow cheese, 15 sec in the microwave, mix the popcorn into the cheese add salt. Its wonderful, taste like the popcorn that comes in that blackbag called smartpop. Not all the popcorn will get fully coated, you could add another piece of cheese or if you don't think you have the calories to spare one is fine, enough popcorn gets coated with one.

C: popcorn
P: cheese
HO: peanut oil

THis is probably a "ligher meal" of your meals, maybe something you can have in the evenings when you have a meal left and don't know what to make cause you don't want to eat a whole meal. I love popcorn cause it takes awhile to eat!

Polenta and Whole Grain Cornbread

If anyone is still looking for a new grain idea, here are a couple recipes I like for whole grain corn meal. The whole grain corn meal in the stores by me is found by the whole grain, organic, natural foods,etc. section, not by the refined corn meal in the baking section.  Check the back of the package and make sure nothing has been added or stripped.  I like Bob's Red Mill brand, but I'm sure there are other good ones out there.

Polenta
4 cups boiling water
1 cup whole grain corn meal
salt to taste

Add the corn meal slowly to the boiling water, stir out the lumps, cover, and then cook on med low heat, stirring occasionally, approx. 20 minutes.  This should have the consistency of grits or Cream of Wheat when finished.  I love pot roast and veggies over it, so the polenta would be like mashed potatoes.  My husband likes it best plain, with butter and honey or maple syrup. 

Whole-Grain Cornbread
1 cup whole wheat flour
3/4 c whole grain cornmeal
2 tsps baking powder
1/4 c honey
1/4 c olive oil
1 cup skim milk
2 eggs

Heat oven to 400 degrees. Grease 8 or 9 inch pan. Mix dry ingredients, stir in the rest of the ingredients, and bake 20 to 25 minutes until golden brown and wooden pick comes out clean in center. (I cut a portion size and use it for the carb and fat part of my meal. Even though there are a couple eggs in it, I don't think it is enough protein after you cut it into pieces.)

Creamy Veggie Pasta

I was craving pasta tonight (because apparently I didn't get enough Macaroni Grill for my meal off yesterday...) and so I came up with a recipe that satisfies my constant craving for pasta! It was really, really good.

Cut up a clove of garlic, a half (or half of a half, which is what I used) of onion, a couple of mushrooms, and some zucchini and saute it in evoo. Let the mushrooms and zucchini get soft. Add in a ladle or so of the pasta water to the mix and a dollup (how do ya like my measurements?) of low-fat cream cheese. Stir until the water and the cream cheese are completely blended. Add the pasta and a couple of handfuls of spinach and stir until the spinach is nice and wilted. The sauce gets thicker as it cools. Top with a little bit of low-fat feta cheese, and then eat the heck out of it!

Really, you can use any vegetables you have lying around, but the combination I had was pretty good (to me at least). 

Quinoa

Cook quinoa the same way as rice - 1 cup grain/1 cup water, 15 minutes.

Some (most) recipes say to rinse the quinoa first because there is a bitter coating on it.  I don't rinse because it's such a small grain, and difficult to drain the rinse water off. I have never tasted bitter quinoa.

We use it in place of rice or potatoes, just plain (salted of course) or as a cereal in the morning by pouring warm milk over the quinoa and adding raisins or nuts.

two recipes I have for it are: 

Dirty Quinoa
in 2 TBS oil, in a heavy skillet over medium heat brown one diced onion, one diced bell pepper, 2 finely chopped ribs celery and one finely chopped carrot.  Add 1 cup quinoa and stir and brown with the vegetables until most of the grains are golden.
pour 1 2/3  cups water into skillet and add 1tsp garlic salt, 1 tsp onion powder and 1 TBS cumin. reduce heat, cover and simmer for 10-12 minutes.  Add a big handful of fresh chopped cilantro and juice of one or two limes just before serving.

Quinoa Tabouli
Cook quinoa according to directions:
Meanwhile: chop  2 carrots, 2 celery ribs, 1 large cucumber, 1tomato, 1 large bunch parsley and combine in a bowl.  add juice of 3 lemons, minced garlic, 2 tsp balsamic vinegar, 1 TBS olive oil a generous sprinkle of black pepper. (salt if desired, but it's fresher tasting w/out the salt)
Mix vegetable mixture well.
Drain the quinoa and add to vegetables and mix well then chill.

Serve with a sprinkle of feta cheese if desired.

Other add ins include chopped scallions, chopped zuchinni, very finely chopped broccolli, shreaded spinach, pine nuts, walnuts or slivered almonds. 

Be careful with add ins to keep the salad Game-On friendly.

Chicken Bruschetta

  Chicken Bruschetta


1 tsp garlic powder
1/2 tsp salt, divided
1/4 tsp black pepper, divided
4(4-oz) chicken breasts
1 Tbsp olive oil
1 (8 oz) presliced mushrooms
1 small zucchini, quartered lengthwise and sliced
4 garlic cloves, minced
1 c. chopped tomato
1/2 c. chopped red onion
4 tsp. balsamic vinegar
1/4 c. fresh parm cheese(optional)

Preheat broiler

Combine garlic powder, 1/4 tsp salt and 1/8 tsp. pepper in small bowl;sprinkle chicken with garlic powder mixture.Place chicken in broiler
pan coated with cooking spray, and broil 6 minutes on each side or until chicken is done.Remove the chicken and keep warm.
Heat olive oil in skillet over medium high heat. Add 1/4 tsp salt,mushrooms,zucchini,and minced garlic;saute 2 minutes. Add 1/8 tsp black pepper, tomato,onion,and vinegar;saute 3 minutes. Serve the veggies over chicken; sprinkle with parm cheese if desired.

Orange Cilantro Black Bean Salad

Ingredients

1/2 tsp olive oil   
1/2 medium red onion(s), cut into thin wedges   
2 medium garlic clove(s), finely chopped   
1/4 tsp ground cumin   
1 cup(s) canned black beans, rinsed and drained   
2 Tbsp cilantro, fresh, chopped   
2 tsp red wine vinegar   
2 medium orange(s), peeled, segmented*   
1/8 tsp table salt, or to taste   
1/8 tsp black pepper, or to taste   

Instructions
In a large skillet, warm oil over medium-high heat. Add onion; sauté 2 minutes. Add garlic and cumin; cook 1 minute more.


Stir in black beans and cook just until heated through. Transfer bean mixture to a medium-size bowl and stir in cilantro, vinegar and oranges. Season to taste and serve. Yields about 3/4 cup per serving.


Stir in black beans; cook just until heated through. Transfer bean mixture to a medium-size bowl; stir in cilantro, vinegar and oranges. Season to taste; serve. Yields about 3/4 cup per serving.

This will have to be a carb serving - although it contains a ton of protien. 
 

Lots of Meal Ideas - Quick N Easy & On the Go!

Here is a sample of menus:

Breakfast Ideas-
1. Egg whites (I'd say up to three depending on how hungry you are), one yolk (for the fat), whole wheat toast and simply fruit spread
2. Low-fat cottage cheese with fruit or fat free cottage cheese with fruit and nuts
3. Oatmeal or similar grain hot cereal, milk, (you can stick any kind of extra protein and fat in here - string cheese, egg (this does have more carbs but according to Game On book is okay)
4.  Egg white omelet with cut up veggies, one yolk for the fat
5.  Egg whites, hash browns in small amount of olive oil
6.  Yogurt (make sure you get plain, cottage cheese, frozen fruit blended in blender with stevia.  YUM
7.  Protein bar
8.  Protein shake

Other meal ideas-
1. BIG salad with turkey or chicken, nuts or oil and vinegar dressing.  Sometimes I put some cut up fruit on it (grapes, apples)
2. Two very thin slices bread, mustard, lettuce, sprouts, tomatoes avacodo, turkey, pickles, banana peppers
3. Apple and string cheese
4. Whole wheat carb-down flat-out or tortilla shell or pita pocket stuffed with lots of veggies,  turkey and walnuts
5. Whole grain pasta, spaghetti sauce made with ground turkey, big green salad
6. Creamed Chicken (or tuna) on toast - One can meat, one can 99% fat free cream of chicken or cream of celery soup, onion, one can skim milk. heat on stove.  Spray WW bread with butter flavored Pam and broil.  Break up toast and put creamed chicken mixture on top.  All of my kids have loved this.  Serve with green beans or other vegetable
7. Broiled fish, asparagus cooked in olive oil
8. Stir fry with lots of veggies, chicken or turkey, brown rice, roasted almonds
9. Sweet potato fries - cut up and placed on Pam sprayed cookie sheet, salt.  Bake at 400 degrees watching and turning. 
10. Potato fries - same as above
11. Turkey burgers on 1/2 ww bun or no bun.  Top with lots of veggies and mustard
12. WW pizza crust with veggies (red, yellow, orange, green peppers, purple onion, tomato, olives, fat free or low fat mozz cheese - you can put canadian bacon, pineapple, ground turkey on it for meat

On the go meals (in cooler)
Crock pot turkey
cottage cheese
carrots, cherry tomatoes, grapes, apples
Ak-Mak crackers
Laughing cow cheese
string cheese
All kinds of green veggies
nuts

Crunchy Chicken Tacos

Measurements of everything really depend on the appropriate portion size for you.

Crunchy Chicken Tacos

-  boneless, skinless chicken breast
- little bit of taco seasoning (optional)
- 1-2 tbsp salsa
- Hard taco shells made with whole grain yellow corn
Toppings for taco:  Lettuce, black olives (alternate avocado), fat free cheese

Fill medium sauce pan with water.  Place chicken breast into water and bring to a boil.  When chicken is cooked through, it'll be nice and tender.  Shred with a fork.  I like mine super shredded so I also chop it up with a food chopper.
Heat small skillet to medium-high.  Place chicken, seasoning, and salsa into pan.  Heat through.  Fill taco shell and top off with your toppings.

Carb:  taco shell and salsa
Protein:  chicken & cheese
Fat:  black olives or avocado

Easy Ice Cream

Ice Cream!... who'd of thought?!

This recipe really had my interest and I thought I would try to make it Game On legal!  By the way Our Best Bites is like, the BEST food blog.  I love it!

This was sooooo yummy!! 

Easy Ice Cream

- 1 very ripe banana (not all mushy and brown....you want the kind with a few brown spots...you can see pics on the link I posted above)
- *1 portion of low-fat Ricotta cheese (the BEST kind to buy is Market Pantry brand found only at TARGET but other kinds are okay it'll just be a bit grainy)
- 1 portion of natural peanut butter
- dash of cinnamon (optional)

Peel banana.  Break off into chunks and freeze for several hours.  I froze mine in a plastic Ziploc overnight. 
Place all ingredients into food processor or a really good blender.  Pulse for about a minute.  Your mixture may look kind of grainy like cous cous but that is what you want.  You might have to scrape down the sides a bit, too.
Stir mixture with spatula and voila!!  You've got ice cream!  Eat immediately.


I was really surprised with how smooth, creamy, and satifsying this was.  Obviously, this tastes like banana but it's really not overwhelming and didn't make me gag, as bananas usually make me do.  This really does have the texture of soft serve ice cream!  LOVE it!



* The Ricotta serves as your protein for the meal.  Now, if you aren't really into Ricotta, you could maybe try protein powder, cottage cheese, or Greek yogurt as an alternate ingredient.  I haven't tried any of these things.  I was going to try chocolate protein powder, but I was so satisfied with the Ricotta that I didn't want to risk it not turning out well.


Carb = Banana
Protein = Ricotta
Fat = Peanut Butter

Black Bean & Red chilli chicken

Here's a recipe for the crock pot that I like to make on Sunday. It goes together really quick and cooks while I'm at church:

1 can diced tomatoes
1/2 onion, chopped
1 can green chillis
1 can black beans, drained and rinsed
1 bottle roasted red peppers, chopped
1/2 tsp Garlic powder
1/4 tsp crushed red pepper (optional)
1 TB Chilli powder

Mix all ingredients together and pour over 2 or 3 chicken breasts in crock pot.  Cook on low for 6 hours.  Shred chicken with forks before serving over portion of brown rice, top with fat free sour cream.

Avocado/cream cheese thingy

This is REALLY oniony and garlicy, so for those who don't like that...well I don't know what to tell ya! 1 tub of low fat (or non-fat) cream cheese 1/2 avocado 1/2 onion 2 cloves garlic 1 tsp vinegar (it'll use like 2 calories of your 100) 1/4 cup water (maybe less) Blend all ingredients in a food processor or blender until somewhat smooth. Because this has a lot of healthy fat (avocado), I use this as a spread on a sandwich in place of mayonnaise. But it could also be used as a dip for whole wheat crackers/chips. Just don't eat a lot of it. Oh yeah, and this is really oniony and garlicy! I guess you could put in less if you wanted to, or cook the onions/garlic for a little bit to give them less bite. Anyway, that's that. I ate at a really good Thai dinner tonight for my meal off. Probably shouldn't have, because when the Thai donuts came out, I forgot that I was trying to lose weight!

What's for dinner?

1 baked potato fried into hash browns
2 slices turkey bacon
1 egg + 2 egg whites scrambled

I was really wanting something quick and easy for the fam tonight.

Taco Salad

Ground Turkey
Taco Seasoning
Whole Wheat tortilla
EVOO
1 pkg Salad (easy) You can cut up your own veggies if you want.
tomato (optional)

1. Cut whole wheat tortilla into wedges. Drizzle with EVOO and bake til crunchy.
2. Pour salad in a bowl (haha)
3. Add meat to salad
4. Crunch wheat chips over the top.
5. Mix and serve.

So good.. and easy! 

Body for Life Chips

Body for Life Chips

I took the "Body for Life" pancake mix which was equal parts of egg whites, cottage cheese and oatmeal blended together.  I added water to thin it. Abt a half cup, I didn't measure it.Spread on a heavy duty cookie sheet (I have the Pampered Chef one) Bake it at 225 degrees for a few hours.  Break it up.  Can be used with any one of the delicious dips on the blog.  I mixed peanut butter and honey together.  It was good.

Hot Pockets

These aren't like the frozen hot pockets you get in the store, but it's what the website I used to make them calls them (ourbestbites.com). I've adapted the recipe a bit so it's totally GameOn friendly. You will not regret making these. They are fabulous, I eat one a day and it's one of my favorite meals of the day. They travel well, freeze well, make great lunches for husbands and kids. They make look like they take awhile to make but I can crank them out pretty quick. I've been making them on Sundays and I have a bag of them ready to go for the week! That's one meal down/day.

Here you go....

1 1/2 c. warm (105-115 degrees) water
1 Tbsp. honey
1 Tbsp. yeast
1/2 tsp. salt
4 1/2 tsp of vital wheat gluten
3+ c. whole wheat flour (I grind my own flour and have been using the hard white wheat and it's fabulous)

Each Hot Pocket has
two slices of ham,
ff cheese

In my kitchen aid mixer I mix the water and honey (with a spoon) then sprinkle the yeast on that. Set the timer for 10min and let it proof (just let it sit there dont' turn on the mixer). Once it's all foamy (if it's not foamy throw it out and start over again), then turn on the mixer (use your dough hook) and add the salt and start adding the flour and the vital wheat gluten. The vital wheat gluten helps the wheat dough become a softer dough when baked. I usually only add 3 cups of flour and then it starts balling up,  you may need to add 1/2c more but not much more then that, you don't want the dough super stiff. Once it's there, I remove the ball, spray the mixer with cooking spray and put that ball of dough right back in the mixer and cover with a towel and let it rise for about 45-50min.
After that I turn the dough onto a VERY VERY floured workspace shape into a rectangle and cut into 8 equal rectangular pieces. This is where you add what you want, my personal favorite is ham and cheese. But I've also done roast beef and swiss, chicken broccoli and cheese. The key here is to not overstuff just a small slice of cheese and a few pieces of meat. You wrap up the dough into a little mummy or a hot pocket once they are all made start preheating the oven, this gives them a few minutes to rise, once it's preheated pop them in the oven and bake at 425 for 15minutes.

*****This recipe is fat free so in order to get my fat I dip the hot pocket in some evoo. I suppose you could add a TBSP of evoo to the dough if you want and get your fat that way. I just really like the taste of evoo so I choose to use it as a "sauce" for my hot pocket. Also if you go to the ourbestbites.com website and search under archives, sandwiches, you can find their hot pocket recipe and see pictures of how they rolled up each hot pocket. It took me a couple of tries but mine now look like theirs. 

Greek Yogurt with Berries

I tried Greek yogurt tonight for the first time it was fabulous. I was amazed with how much protein was in the yogurt as well. I got the Oikos brand, and a 5.3oz container of plain yogurt had 0g fat, 15g of Protein and 6g carb! I grabbed a small handful of mixed berries and mixed it into the yogurt sweetened it with a tad of honey and sprinkled some chopped almonds. It was a fabulous treat and 100% GameOn. Seriously I don't miss my heavy snacks and desserts at all with treats like this!

Beef Stroganoff

This was super easy to make and 100% GameOn

Eye of round steak
mushrooms
onion
Worcester
light sour cream
salt and pepper
brown rice

In a skillet cook some strips of eye of round, once cooked remove from skillet and set aside, in a little olive oil cook onions and mushrooms until soft, add back beef, cook for another minute then add two heaping spoonfuls of light sour cream, a little Worcester sauce some salt and pepper. Serve with brown rice.