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?
Sunday, March 21, 2010
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
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.
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.
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!
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.
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.
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.
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!!!
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.
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!)
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.
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.
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.
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
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.
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.
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.
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.
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.
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.
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.
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.
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
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!
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.
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.
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.)
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.
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.
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.
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.
Friday, March 12, 2010
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.
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.
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)
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.
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.
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.
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.
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
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.
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.
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.)
(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.
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.
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.
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.
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.
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.
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.
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