Recipe Name: Cornmeal Protein Muffies

Servings: 6 large or 12 mini

Submitted By:  Corinne Crabtree

Food Category: Appetizers and Beverages

Cooking Time: 30 minutes

Calories Per Serving (if known):

205 Cals

27 Carbs

4 Fat

15 Protein

Ingredients

8.5 oz package of corn muffin mix (I used Jiffy)
Egg Beaters equiv. to 1 egg or 2 egg whites
1/3 cup skim milk
2 cups of coarsely chopped and cooked chicken ***
4 sliced green onions
1/4 teaspoon of sage OR cumin depending on the type of flavor you like
Optional: I added a little fresh cilantro because I went with cumin

Directions:

1. Preheat oven to 400 degrees.
2. Prepare muffin mix according to box using Egg Beats and skim milk.
3. Fold in chicken, onion and spices into batter.
4. Spray a muffin tin with cooking spray or use paper cups.
5. Spoon batter into cups.
6. Bake 15-20 minutes.

These can be served cool or warm.  Toss them in the freezer for individual servings for a grab and go breakfast or snack.

Recipe Name: Gorp

Servings: 2

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

102 Cals

11 Carbs

6 Fat

3 Protein

Ingredients

½ oz whole shelled (unpeeled) almonds

¼ oz unsalted dry-roasted peanuts

¼ oz dried cranberries

1 T shopped pitted dates

1 ½ t chocolate chips

Directions:

1. Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.

*Tip:  To increase protein add about 1 oz of jerky pieces, diced up.

Recipe Name: Turkey & Pepper Roll-up

Servings: 1

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

114 Cals

6 Carbs

5 Fat

12 Protein

Ingredients

1 T reduced-fat cream cheese

2 sliced reduced sodium deli turkey

½ c red bell pepper slices

Directions:

1.  Spread cream cheese on turkey slices, top with bell pepper and roll.

Recipe Name: The Perfect Snack

Servings: 1

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

123 Cals

20 Carbs

2 Fat

9 Protein

Ingredients

1/8 c (3/4 oz) cubed part-skim Swiss cheese

1/8 c (1/2 oz) cubed smoked turkey

½ apple, cubed

Directions:

Combine cheese, turkey and apple.

Recipe Name: Sweet & Spicy Snack Mix

Servings: 12 (1/2 cup)

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

154 Cals

36 Carbs

Trace Fat

3 Protein

Ingredients

2 (15oz) cans garbanzos, rinsed, drained and patted dry

2 c Wheat Chex cereal

1 c dried pineapple chunks

1 c raisins

2 T honey

2 T reduced-sodium Worcestershire sauce

1 t garlic powder

½ t chili powder

Directions:

1. Heat oven to 350 degrees and coat baking sheet with cooking spray
2. Spray skillet with cooking spray and add garbanzos to the skillet.  Cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes.
3. Transfer garbanzos to prepared baking sheet.  Spray the beans lightly with cooking spray.  Bake, stirring frequently until the beans are crisp, about 20 minutes.
4. Lightly coat a roasting pan with cooking spray.  Measure the cereal, pineapple and raisins and pour into the pan.  Add roasted garbanzos.  Stir to mix evenly.
5. In a large glass measuring cup, combine, honey Worcestershire sauce and spices.  Stir to mix evenly. Pour the mixture over the snack mix and toss gently.  Spray mixture again with cooking spray. 
6. Bake for about 10-15 minutes, stirring occasionally to keep mixture from burning. 
7. Remove from oven and let cool. 

Store in an airtight container.

Recipe Name: Egg & Crisp bread

Servings: 1

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

112 Cals

10 Carbs

5 Fat

6 Protein

Ingredients

1 large hard-boiled egg, chopped

1 T dill pickle relish

2 t reduced-fat mayonnaise

1 whole-grain crisp bread cracker, such as Wasa

Directions:

1. Mix egg with relish and mayonnaise.

Spread the egg mixture on the craker.

Recipe Name: Yogurt Crunch

Servings: 4

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

6 c vanilla yogurt

4 firm granola bars, any flavor:  peanut butter, cinnamon, oats-n-honey

½ c chopped nuts (walnuts, pecan or hazelnuts, toasted)

½ pint strawberries, hulled and sliced

Directions:

1. Pour yogurt into a bowl.
2. Add granola bars to a plastic food storage bag and crush.
3. Add to yogurt along with nuts
4. Stir to combine all ingredients.
5. Transfer to cups.

Top with strawberries and serve.

Recipe Name: Frozen Strawberry-Pineapple Mousse

Servings: 8

Submitted By: 

Food Category: Desserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

WW pts: 1

Ingredients

2 c strawberries, hulled and halved, frozen

3 c pineapple, chopped, frozen

1 large banana, chopped frozen

½ c soy cream cheese (tofu cream cheese)

1 c lite whipped topping

Directions:

1. Put strawberries, pineapple and banana into a food processor and pulse until pureed.
2. Add soy cream cheese and puree.
3. Add whipped topping and pulse just until incorporated.
4. Pour into an 8-inch square pan and freeze until firm.

Remove from freezer about 15 minutes before serving and cut into 8 pieces.

Recipe Name: Crispy Peanut Butterscotch Pie

Servings: 6

Submitted By: 

Food Category: Dessert

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

WW pts:  3

Ingredients

¼ c creamy peanut butter

1 T honey

1 ½ c oven toasted rice cereal (Rice Krispies)

1 (1oz) package butterscotch fat free sugar free instant pudding mix)

1 ½ c frozen fat free whipped topping, thawed and divided

Ground cinnamon

Additional toasted rice cereal

Directions:

1. Combine peanut butter and honey in a medium microwave safe bowl.
2. Microwave on high for 30 seconds stirring until mixture melts. 
3. Stir in rice cereal. 
4. Press cereal mixture into bottom of an 8 inch round cake pan using wax paper.
5. Prepare pudding mix according to package direction for pudding and fold in 1 c whipped topping. 
6. Spoon pudding mixture into prepared pan.
7. Cover and freeze until firm.
8. Let pie stand at room temperature 15 minutes before serving.
9. Spoon remaining whipped topping over each serving.  Sprinkle with ground cinnamon and additional servings.

*Tip:  I think that some protein powder (butterscotch) flavor could be added and some of the pudding decreased.  It would increase the protein content.

I also think that egg whites could be beaten into a meringue and cooked on top.  That would spare some of the extra whipping cream.

Recipe Name: Basic Muffins

Servings: 12

Submitted By: 

Food Category:

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

¾ c vanilla protein powder

¼ c of something else (ground flax meal, ground almonds, pecans, any seeds, oat or wheat bran)

Pinch of Stevia

1-2 T Splenda

½ t baking powder

¼ t salt

1 Egg

2 T sour cream of yogurt

½ c (or more if needed) liquid (water/cream combination, sugar free vanilla or almond syrup, soy milk, etc)

2 T oil or melted butter

1 T flavoring (vanilla or whatever compliments your other ingredients)

Directions:

1. Mix dry ingredients together.
2. Mix wet ingredients together.
3. Mix dry and wet ingredients together only enough to blend.
4. Bake in sprayed nonstick muffin pan at 400 degrees for 15-18 minutes or until the tops are lightly browned.

*Tip:  NI will vary based on protein powder used and other ingredients.  Fruit could be added as well.  Make sure you figure NI based on your own individual recipe.

Recipe Name: Protein Fudge Bars

Servings: 8

Submitted By: 

Food Category: Deserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

7 scoops (2 1/3 cups) chocolate Designer protein

½ c melted margarine

4 oz cream cheese

½ c chopped walnuts

Directions:

1. Melt butter and cream cheese
2. Mix protein in.  This will be stiff and hard to stir.
3. Add walnuts
4. Place mixture in a greased bread pan. 
5. Cool and cut into servings

If you wrap each piece in plastic wrap and keep in the refrigerator it will help keep longer.  Great grab and go snack.

Recipe Name: I Can’t believe It’s Not Fudge

Servings:

Submitted By: 

Food Category: Deserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

2 T butter

1 (1 oz) square unsweetened baking chocolate

1/3 c full fat ricotta cheese

2 scoops chocolate Designer Protein Powder

1 t vanilla

10 packets Splenda

½ c toasted slivered almonds

Directions:

1. Melt the butter and chocolate over very low heat or in microwave.
2. Stir in the cheese, vanilla, Splenda and protein powder. 
3. Mix well and stir in nuts.
4. Let cool a few minutes, and then drop by teaspoonfuls onto a foil lined cookie sheet. 
5. Freeze

I have used just vanilla protein powder before but then used a heaping spoonful of cocoa powder.  It still worked out great.

Recipe Name: Apple Bran Muffins

Servings: 12

Submitted By: 

Food Category: Desserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

2-3 apples, cored or use applesauce

2 c 100% Bran cereal

3 eggs

4 T protein powder

1 t each cinnamon, nutmeg, maple, vanilla, baking powder

¼ c honey

Directions:

1. Blend apples, egg and honey.  Pour into a bowl.

Add balance of ingredients.  Mix and bake at 400 for 20 minutes.

Recipe Name: Peanut butter balls

Servings:

Submitted By: 

Food Category: Desserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

1 c protein powder

1 c natural peanut butter

1 c crunchy cereal (Grapenuts or oatmeal would be great)

¾ c honey

Directions:

1. Mix all ingredients and form into balls
2. Roll in nuts or leave plain

*Tip:  Size of balls will determine servings and NI will be calculated off of the protein powder used.

Recipe Name: Lemon Delight Cake

Servings: 8

Submitted By: 

Food Category: Desserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

1 c vanilla protein powder

¼ c non-fat dry milk

3 T Splenda

1 c unprocessed bran

1 T baking powder

1 T baking soda

1 T lemon peel

1 pkg diet lemon drink (Crystal light)

1 T vanilla

1 T butter flavoring

Directions:

1. Mix all dry ingredients together in one bowl
2. In a separate bowl mix together, 1 T vanilla and butter flavoring.  Beat until fluffy.
3. Fold into dry ingredients.

Bake at 350 degrees for 35 minutes.

Recipe Name: Aromatic Vegetable Couscous

Servings: 4

Submitted By:  Barb (taken from WW Ultimate Flex & Core Cookbook)

Food Category: Vegetables & Side Dishes

Cooking Time:

Calories Per Serving (if known):

366 Cals

67 Carbs

7 Fat

16 Protein

Ingredients

¾ c orange juice

½ c water

¾ t salt

1 c whole wheat couscous

1 medium zucchini cut into ¼” pieces

1 medium yello squash, cut into ¼” pieces

1 onion chopped

3 garlic cloves sliced

1 t curry powder

½ t cinnamon (can sub coriander if cinnamon upsets stomach)

1/8 t cayenne (optional)

1 (15.5 oz) can chick peas rinsed & drained

1 (14.5 oz) can diced tomatoes

Directions:

1. Bring the orange juice, water & ½ t of salt to a boil in a small saucepan.  Add the couscous, cover and remove from the heat.  Let stand about 5 minutes, and then fluff the couscous with a fork.

Meanwhile, heat the oil in a large nonstick skillet over high heat.  Add the zucchini, yellow squash, onion, garlic, curry powder cinnamon (or coriander) cayenne and remaining ¼ t salt.  Cook, stirring frequently, until the vegetables start to soften, about 5 minutes.  Add the chickpeas and tomatoes, stirring occasionally until slightly thickened about 5 minutes.  Serve over the couscous.

Recipe Name: Tofu/Asparagus Risotto

Servings: 4

Submitted By:  Barb (From WW Ultimate Flex & Core Cookbook)

Food Category: Main Dishes/Casseroles

Cooking Time:

Calories Per Serving (if known):

198 Cals

26 Carbs

7 Fat

11 Protein

Ingredients

3 c vegetable broth

4 t olive oil

1 (12.3 oz) container reduced fat tofu, drained well and cut into ½” cubes

1 8oz pkg mushrooms

½ t salt

½ lb fresh asparagus

¾ c cooking brown rice

1 onion chopped

1 T lemon juice

Directions:

1. Bring the broth to a simmer in a medium saucepan over medium heat.
2. Heat 2 t oil in a lg nonstick skillet over medium-high heat.  Add tofu & cook, stirring occasionally, until lightly browned, about 5 minutes.  Transfer the tofu to a plate.
3. Heat 1 t of oil in the same skillet add onion and cook 1-2 mins until soft.  Add the rice and lemon juice; cook, stirring constantly until the juice evaporates, about 30 seconds.  Add ½ c of hot broth & cook stirring constantly until the liquid is almost completely absorbed about 1 minute.  Add the remaining 1 ½ cups broth and bring to a boil.  Reduce the heat and simmer, covered until rice is almost tender about 30 minutes.  (There should be quite a bit of liquid remaining in the skillet).  Uncover, increase the heat ot med-high and bring to a boil.  Cook until the liquid is almost completely absorbed about 3 minutes. 
4. Add the tofu & veggies; cook, stirring occasionally, until heated through about 1 minute.

Let stand 5 minutes before serving.

Recipe Name: Pumpkin cake

Servings: 4

Submitted By:  Kathleen

Food Category: Desserts

Cooking Time: 30 minutes

Calories Per Serving (if known):

149 Cals

 15 Carbs

 2 Fat

18 Protein

Ingredients

½ c pumpkin

¾ c Quick Cook Oats

1 scoop vanilla protein powder

12 egg whites

Pinch of baking powder and a pinch of baking soda

Smidge of pumpkin spice

Cinnamon

6 T Splenda (optional depending on your sweet tooth)

Directions:

1. Preheat oven to 350 degrees
2. Blend egg whites and Splenda.  Then add balance of ingredients.
3. Spray pie dish or 8x8 pan with cooking spray thoroughly.
4. Bake for 30 minutes.

Tip:  NI will change based on protein powder.  Cake does have a tendency to stick.

Recipe Name:  Almond Coconut Smoothie

Servings: 1

Submitted By: Trish

Food Category: Appetizers & Beverages

Cooking Time: 5 min

Calories Per Serving (if known): depends on PP used

Ingredients:

1 scoop Chocolate or Vanilla Protein Powder

¼ ounce Almonds

2 tsp grated coconut

Splenda (if desired)

¼ tsp Almond Extract

½ cup ice

Directions

Mix all ingredients in a blender except nuts.  Once blended, add almonds and blend until just mixed (or more, depending on how chunky you’d like it to be).   

Recipe Name: Healthy Brownies

Servings: 1

Submitted By:  Kathleen

Food Category: Desserts

Cooking Time: Approximately 1 minutes

Calories Per Serving (if known):

150 Cals

6 Carbs

3 Fat

28 Protein

Ingredients

2 T water

2 T cottage cheese (2%)

1 T cocoa powder

1 scoop chocolate protein powder

A sprinkling of splenda (optional)

Directions:

Mix together and microwave at 20 second increments until cake like.

Tip:  NI will change based on protein powder and cottage cheese used.  For the recipe above the chco protein powder has 120 calories and 23 grams of protein.

Recipe Name:  Chocolate Coffee Fruit Smoothie

Servings: 1

Submitted By: Trish

Food Category: Appetizers/Beverages

Cooking Time: 5 min

Calories Per Serving (if known): depends on PP used

Ingredients:

1 scoop Chocolate Protein Powder

1 cup coffee (I prefer flavored)

¼ cup frozen berries

Directions

Mix all ingredients in a blender.  Add ice if desired. 

Recipe Name:  Nut and Flax Smoothie

Servings: 1

Submitted By: Trish

Food Category: Appetizers/Beverages

Cooking Time: 5 min

Calories Per Serving (if known): depends on PP used

Ingredients:

1 scoop Chocolate or Vanilla Protein Powder

1/3 cup FAGE

1 TBSP Flax seeds

¼ ounce Almonds

¼ ounce Walnuts

½ cup ice

¼ cup water

Splenda (if desired)

Directions

Mix all ingredients in a blender except nuts.  Once blended, add nuts and blend until just mixed (or more, depending on how chunky you’d like it to be).

Recipe Name:  Chocolate Peanut Butter Smoothie

Servings: 1

Submitted By: Trish

Food Category: Appetizers/Beverages

Cooking Time: 5 min

Calories Per Serving (if known): depends on PP used

Ingredients:

1 scoop Chocolate Protein Powder

2 TBSP of natural PB (or Power Butter, which is made with Flax Seed)

½ cup ice

¼ cup water

Directions

Mix all ingredients in a blender. 

Recipe Name:  Orange Vanilla Smothie

Servings: 1

Submitted By: Trish

Food Category: Appetizers/Beverages

Cooking Time: 5 min

Calories Per Serving (if known): depends on PP used

Ingredients:

1 scoop Vanilla Protein Powder

4 oz. Orange Juice

½ cup ice

1/2 tsp. Vanilla Extract

½ banana

2-3 frozen strawberries

Splenda (to taste)

Directions

Mix all ingredients in a blender.

Recipe Name:  Veal Medallions with Apples

Servings: 2

Submitted By: Trish

Food Category: Main Course

Cooking Time: 25 min

Calories Per Serving (if known): CALORIES 331(28% from fat); FAT 10.4g (sat 2.4g,mono 3.4g,poly 2.8g); PROTEIN 30.2g; CHOLESTEROL 101mg; CALCIUM 40mg; SODIUM 662mg; FIBER 0.8g; IRON 1.7mg; CARBOHYDRATE 26.3g

Ingredients

 Sauce:
1 cup dry sherry
1 3/4 cups fat-free, less-sodium chicken broth
1/4 cup thawed apple juice concentrate, undiluted
1 tablespoon water
1 1/2 teaspoons cornstarch
1/2 cup chopped Granny Smith apple
1/2 teaspoon chopped fresh or 1/8 teaspoon dried thyme
 
Veal:
4 (2-ounce) veal medallions
1/8 teaspoon salt
1/8 teaspoon black pepper
2 teaspoons vegetable oil

To prepare the sauce, bring the sherry to a boil in a medium saucepan over medium-high heat, and cook until reduced to 2 tablespoons (about 8 minutes). Add chicken broth and apple juice concentrate; cook until reduced to 1 cup (about 12 minutes). Combine water and cornstarch in a small bowl. Add cornstarch mixture, and bring to a boil. Cook for 1 minute, stirring constantly. Remove from heat; stir in apple and thyme. Cover and keep warm.

To prepare veal, sprinkle veal with salt and pepper. Heat oil in a medium nonstick skillet over medium-high heat. Add veal; cook 3 minutes on each side or until lightly browned. Serve veal with sauce.

Recipe Name:  Glazed Sesame Pork

Servings: 5

Submitted By: Trish

Food Category: Main Course

Cooking Time: 45 min

Calories Per Serving (if known): CALORIES 275(45% from fat);FAT 13.9g (sat 4.1g,mono 5.9g,poly 2.6g);PROTEIN 31.8g; CHOLESTEROL 88mg; CALCIUM 46mg; SODIUM 433mg; FIBER 0.2g; IRON 1.7mg; CARBOHYDRATE 3.3g

1/2 teaspoon salt, divided
1/4 teaspoon black pepper
5 (6-ounce) center-cut pork chops (about 1 inch thick)
2 teaspoons dark sesame oil
3/4 cup low-salt chicken broth
2 tablespoons sesame seeds, toasted
1 tablespoon brown sugar
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard

Sprinkle 1/4 teaspoon salt and pepper over both sides of pork. Heat oil in a large nonstick skillet over medium-high heat. Add pork, and cook 3 minutes on each side or until browned. Add 1/4 teaspoon salt, broth, and remaining ingredients; cover, reduce heat, and simmer 20 minutes. Uncover; simmer an additional 20 minutes or until tender. Serve pork with sauce.

Recipe Name: Elvis Oatmeal

Servings: 1

Submitted By:  Mary

Food Category: Breakfast

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

½ c quick cook Oats

1-2 T peanut butter

1 banana mashed or chopped up

Directions:

1. Cook oats according to the directions on the label.  1-1 ½ minutes with water in the microwave.
2. While the oats are still hot from cooking mix in the PB.  It melts making the oatmeal nice and creamy
3. Fold in mashed/chopped bananas
4. Enjoy

Tip:  SF/FF jelly is also a good sub for the banana and great according to Mary and Lorie, a fellow PNP’r

Recipe Name: Tomato-Onion Gratin

Servings:

Submitted By:  Trish

Food Category: Vegetable

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

1 medium onion sliced (preferably Vidalia)

2 medium tomatoes cut into wedges

1/3 c of grated parmesan cheese

2 garlic cloves, chopped

2 t EVOO

Directions:

Spray a casserole dish with Pam.  Toss the onion, tomatoes, EVOO and garlic.  Spread evenly into the dish and sprinkle with cheese.  Bake for 25 minutes at 450 degrees.

Recipe Name: Slow Cooker Lemon Garlic Chicken II

Servings: 6

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casseroles

Cooking Time: 15 minutes preparation/3 hours 15 minutes cooking

Calories Per Serving (if known):

193 Cals

1 Carbs

7 Fat

30 Protein

Ingredients

1 t dried oregano

½ t salt

¼ t ground black pepper

2 pounds skinless, boneless chicken *** halves

2 T butter

¼ c water

3 T fresh lemon juice

2 cloves garlic, minced

1 t chicken bouillon granules

1 t chopped fresh parsley

Directions:

1. In a bowl, mix the oregano, salt, and pepper.  Rub the mixture into chicken.  Melt the butter in a skillet over medium heat.  Brown chicken in butter for 3-5 minutes on each side.  Place chicken in a slow cooker.
2. In the same skillet, mix the water, lemon juice, garlic, and bouillon.  Bring the mixture to boil.  Pour over the chicken in the slow cooker.

Cover and cook on high for 3 hours or low for 6 hours.  Add the parsley to the slow cooker 15-30 minutes before the end of the cook time.

Recipe Name: Grilled Bruschetta Chicken

Servings: 4

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casseroles

Cooking Time: 5 minutes preparation/30 minutes cooking

Calories Per Serving (if known):

168 Cals

4 Carbs

7 Fat

21 Protein

Ingredients

¼ c Kraft Sun-Dried Tomato Vinaigrette dressing, divided

4 small skinless, boneless chicken *** halves

1 medium tomato, finely chopped

½ c Kraft Low-Moisture Part-Skim Mozzarella Cheese

¼ c chopped fresh basil

Directions:

1. Place large sheet of heavy duty foil over half of grill grate; preheat grill to medium heat.  Pour 2 T of the dressing over chicken in resealable plastic bag; seal bag.  Turn bag over several times to evenly coat chicken with the dressing.  Refrigerate 10 minutes to marinate.  Remove chicken from marinade; discard bag and marinade.
2. Grill chicken on uncovered side of grill 6 minutes.  Meanwhile combine tomatoes, cheese, basil and remaining 2 T dressing.

Turn chicken over; place, cooked side up on foil on grill.  Top evenly with tomato mixture.  Close lid.  Grill an additional 8 minutes or until chicken is cooked through.

Recipe Name: Love Me Tenders

Servings: 4

Submitted By:  Kathleen Horacek (taken from the Oxygen magazine)

Food Category: Main Dishes/Casseroles

Cooking Time: 12 minutes

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

½ c corn flakes, crushed

1/3 c pecans, finely chopped

4 boneless, skinless chicken breasts, cut into 1 inch strips

2 egg whites

1 t dried basil

2 T Dijon mustard

2 T honey

½ t paprika

Low fat cooking spray

Directions:

1. Preheat oven to 400 degrees then lightly coat a baking sheet with cooking spray.
2. Crush the corn flakes.  In a large zip-lock bag, mix together the flakes, pecans, paprika and parsley.
3. Lightly beat the egg whites and dip the chicken pcs into them.
4. Place egg-covered chicken into the bagged corn flake mixture and chake until the chicken is coated.
5. Place the chicken pcs on the baking sheet and cook for 10-12 minutes.  When the chicken is done the juices will run clear.
6. Finally mix, the honey and mustard together to make the dipping sauce.  Serve alongside the chicken.

TIP:  This is probably 100% clean but it came from the Oxygen magazine and for those of us that love “chicky nuggets” or our children do, this would certainly be a better way to serve them.

Recipe Name: Pork Chop and Cabbage Casserole

Servings: 4

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casseroles

Cooking Time: 30 minutes preparation/1 hr 30 minutes cooking

Calories Per Serving (if known):

369 Cals

53 Carbs

9 Fat

21 Protein

Ingredients

1 small head cabbage, shredded

4 potatoes, peeled and sliced

Salt to taste

1 (10.75 oz) can condensed cream of chicken soup

½ (10.75 oz) can water

1 small onion, diced

4 pork chops

Directions:

1. Preheat oven to 350 degrees.  Lightly grease a 9x13” baking dish
2. Place a layer of shredded cabbage into baking dish and then layer of sliced potatoes.  Repeat cabbage and potato
3. Simmer the soup, water and diced onion.  Pour over cabbage and potatoes.

In a skillet brown each pork chop in a small amount of oil and place on top of mixture.  Bake for 1 ½ hours uncovered or until chops are tender.

Recipe Name: Eagles Tail gating Burgers

Servings: 8

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casseroles

Cooking Time: 15 minutes preparation/15 minutes cooking

Calories Per Serving (if known):

253 Cals

5 Carbs

15.3 Fat

22 Protein

Ingredients

2 pounds ground beef

¼ c garlic and herb seasoned dry bread crumbs

¼ c grated Pecorino Romano cheese

¼ c BBQ sauce

¼ c Lager beer

1 egg

½ c chopped green onion

2 T chopped fresh basil leaves

2 T Worcestershire sacue

2 t minced garlic

Salt and pepper to taste

Directions:

1. Preheat and outdoor grill for high heat.
2. Combine ingredients above.  Mix lightly then form into 8 patties.

Cook until no longer pink in the center.  7-8 minutes per side for well done.

Recipe Name: Thyme Rubbed Steaks with Sautéed Mushrooms

Servings: 4

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casseroles

Cooking Time: 10 minutes preparation/20 minutes cooking

Calories Per Serving (if known):

254 Cals

6 Carbs

16 Fat

22 Protein

Ingredients

2 t paprika

1 t salt

1 t ground black pepper

½ t garlic powder

½ t onion powder

½ t dried thyme

1 pound New York strip steaks, cut ¾ inch thick

1 (8oz) package sliced fresh muchrooms

¼ c minced shallot

2 T butter

2 T red wine

1 T vegetable oil

Salt and pepper to taste

Directions:

1. In a small bowl mix together spices, sprinkle onto each side of the steaks, pressing in so it adheres.  Set aside.
2. Melt the butter in a skillet over medium-high heat.  Add the shallots:  cook and stir for about 1 minute.  Add the mushrooms and cook for a few more minutes, until tender.  Stir in the red wine and cook until most of the liquid has evaporated.  Remove from the heat and keep warm.
3. Heat the oil in a separate skillet over medium-high heat.  Fry steaks for 5-7 minutes per side, or to your desire degree of doneness. Remove to a plate and let rest for a few minutes.  Top with mushrooms and serve.

Recipe Name: Roast Pork for Tacos

Servings: 12

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casseroles

Cooking Time: 15 minutes preparation/4 hours cooking

Calories Per Serving (if known):

207 Cals

3 Carbs

15 Fat

16 Protein

Ingredients

4 pounds pork shoulder roast

2 (4 oz) cans of diced green chilies, drained

¼ c chili powder

1 t dried oregano

1 t taco seasoning

2 t minced garlic

1½ t salt or to taste

Directions:

1. Preheat oven to 300 degrees
2. Place roast on top of a large piece of aluminum foil.  IN a small bowl, stir together the chili powder, oregano, taco seasoning and garlic.  Rub onto the roast.  Wrap foil around the roast so that it is completely covered, using additional aluminum foil if necessary.  Place on top of a roasting rack in a backing dish or place a cookie sheet on an oven rack to catch any leaks.

Roast meat for 3 ½ -4 hours in oven until falling apart.  Remove from oven and shred into small pieces.

Recipe Name: Sweet, Sticky and Spicy Chicken

Servings: 4

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casseroles

Cooking Time: 10 minutes preparation/12 minutes cooking

Calories Per Serving (if known):

232 Cals

14 Carbs

9 Fat

23 Protein

Ingredients

1 T brown sugar

2 T honey

¼ c soy sauce

2 t chopped fresh ginger root

2 t chopped garlic

2 T hot sauce

Salt and pepper to taste

2 skinless, boneless chicken *** halves-cut into ½ inch strips

1 T olive oil

Directions:

1. Mix together brown sugar, honey, soy sauce, ginger, garlic and hot sauce in a small bowl.
2. Lightly salt and pepper the chicken strips.

Heat oil in a large skillet over medium heat.  Add chicken strips and brown on both sides, about 1 minute per side.  Pour the sauce over the chicken.  Simmer uncovered until the sauce thicken, 8-10 minutes.

Recipe Name: Mexican Baked Potatoes with Bean & Corn Salsa

Servings: 4

Submitted By:  Barbara Z

Food Category: Main Dishes/Casseroles

Cooking Time:

Calories Per Serving (if known):

386 Cals

71 Carbs

3 Fat

23 Protein

Ingredients

4 large baking potatoes

bean & corn salsa (recipe follows)

1/2 cup grated tofu cheese or low-fat shredded mozzarella cheese

1/2 cup tofu sour cream or low fat sour cream

Bean & Corn Salsa

1 cup canned kidney beans, rinsed & drained

1 cup canned cannelini beans, rinsed & drained

1/4 cup canned corn, drained, or fresh corn cut off cob (I have also used frozen corn, defrosted)

1/4 cup red bell pepper, chopped

1/4 cup fresh cilantro, chopped

1/2 cup fresh tomatoes, chopped

2-4 tbsp canned green chiles, chopped (I leave these out, personal preference)

2 tbsp red onion, minced (optional)

2-4 tbsp scallions, chopped or minced

1 tbsp lemon juice

1/2 tsp ground cumin

1/8 tsp chili powder (optional)

1/4 tsp garlic powder

Directions:

1.  Bake potatoes until tender.

2.  Split the warm potatoes in half lengthwise.  Tope with the bean & corn salsa.  Sprinkle with the grated cheese of choice.  Bake for 5 minutes or microwave for 1 minute to melt cheese.  Serve immediately, and top with sour cream of choice.

In medium bowl mix all ingredients.  Cover and refrigerate for at least 1 hour.  The flavor is enhanced when the salsa sits for at least an hour, but it can be served immediately.  There will be leftover salsa to use for other meals, so cover and chill for later use.

Recipe Name: Spicy Mexican Style Zucchini Casserole

Servings: 8

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casserole

Cooking Time: 20 minutes cooking/35 minutes cooking

Calories Per Serving (if known):

245 Cals

24 Carbs

13 Fat

12 Protein

Ingredients

2 T olive oil

3 pounds zucchini, cubed

1 c chopped onion

1 t garlic salt

1 t paprika

1 t dried oregano

1 t cayenne pepper, or to taste

1 c cooked long-grain rice

1 c cooked pinto beans

2 ½ c salsa

1 1/2 c shredded Cheddar cheese

Directions:

1. Preheat oven to 350 degrees
2. Heat oil in skilled.  Add zucchini and onions; cook and stir until tender, about 10 minutes.  Season with garlic, salt, paprika, oregano and cayenne pepper and continue cooking and stirring until fragrant.  Mix in the rice, beans and salsa and cook just until heated through.  Mix in 1 c of cheese until well blended.
3. Transfer to 9x13” baking dish and top with remaining cheese.  Cover dish with lid or aluminum foil.

Bake for 20 minutes or until cheese is melted and bubbly.

Recipe Name: Tofu- Lasagna roll-ups

Servings: 14 (2 roll ups per serving)

Submitted By:  Barbara Z

Food Category: Main Dishes/Casseroles

Cooking Time:

Calories Per Serving (if known):

367 Cals

35 Carbs

11 Fat

20Protein

Ingredients

18 oz box lasagna noodle.  I use whole wheat noodles.

6 cups tomato sauce of choice

Tofu filling:  Mix the following together

1 pound (2 cups) tofu mashed

2 tbsp olive oil & 2 tbsp water

1 tbsp lemon juice

1 tbsp honey

3 tsp garlic powder

salt to taste

2 tsp basil

1 10-oz pkg frozen chopped spinach, thawed & drained.

Directions:

1.  Cook noodles.

2.  Sauté 1 1/2 cups chopped onions in water or oil.

3.  Blend sautéed onions into tofu mixture

4.  Pour 2 cups of tomato sauce into bottom of lasagna pan.  Lay each lasagna noodle flat and spread 1/2 cup filling over the entire noodle.  Roll noodle carefully and place, seam side down, in baking pan.  Do the same for all noodles.  Cover and with rest of sauce.  Bake in preheated oven at 350 uncovered for 30 minutes, or until lasagna is heated thoroughly and sauce bubbles.

Recipe Name: Tofu Pancakes

Servings: 6 (2 pancakes per serving)

Submitted By:  Barbara Z

Food Category: Main Dishes

Cooking Time:

Calories Per Serving (if known):

210 Cals

32 Carbs

7 Fat

7 Protein

Ingredients

10 oz firm tofu

1 cup tofu, soy or low fat milk

2 tbsp canola oil

2 tbsp honey or sugar

1 tsp lemon juice

1 tsp vanilla

3/4 cup whole wheat flour

3/4 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

3/4 tsp salt

Directions:

1.  Place all the wet ingredients in blender and blend until smooth.

2. Stir all dry ingredients together.

3.  Add dry ingredients to wet ingredients and mix until smooth.

4.  Preheat nonstick skillet to medium heat.

5.  Pour pancake batter into skillet to make the size pancakes desired.  When the top of pancake begins to bubble, turn pancake over and cook until lightly browned.

Recipe Name: Sausage Casserole

Servings: 12

Submitted By:  Kathleen Horacek

Food Category: Main Dishes and Casseroles

Cooking Time: 25 minutes preparation/1 hour and 15 minutes cooking

Calories Per Serving (if known):

358 Cals

8 Carbs

26 Fat

22 Protein

Ingredients

1 pound sage flavored breakfast sausage

3 cups shredded potatoes drained and pressed

¼ c butter, melted

12 ounces mild cheddar cheese, shredded

½ c onion shredded

1 (16 oz) container small curd cottage cheese

6 jumbo eggs

Directions:

1. Preheat oven to 375 degrees.  Lightly grease a 9x13” baking dish.
2. Place sausage in a large skillet.  Cook over medium-high heat until evenly browned.  Drain, crumble and set aside.
3. In prepared baking dish, stir together the shredded potatoes and butter.  Line the bottom and sides of the baking dish with the mixture.  IN a bowl, mix the sausage, cheese, onion, cottage cheese and eggs.  Pour over the potato mixture. 
4. Bake 1 hour in oven or until a toothpick inserted into center of the casserole comes out clean.  Let cool for 5 minutes before serving.

*Tip:  Change out the breakfast sausage with turkey sausage, ground turkey, lean ground beef or soy crumbles.  This would really change the NI and decrease the fat. 

This would be a wonderful Christmas or weekend breakfast casserole that could be prepared ahead of time and tossed into the oven when ready.

Make sure the NI is recalculated when substituting ingredients.

Recipe Name: Beef and Pita Casserole

Servings: 6

Submitted By:  Kathleen Horacek

Food Category: Main Dishes and Casseroles

Cooking Time: 30 minutes preparation/20 minutes cooking

Calories Per Serving (if known):

347 Cals

33 Carbs

14 Fat

22 Protein

Ingredients

5 pita bread, cut into squares

¼ c butter, divided

1 ¼ pounds beef sirloin, cut into 2 inch strips

1 (15oz) can tomato sauce

Directions:

1. Preheat oven to 325 degrees.
2. Cut pita bread into squares and sauté them with 2 T of butter in a large skillet over medium heat, for 5 minutes.  Spread into 9x13” pan.
3. Melt remaining butter and sauté beef strips for 2-3 minutes.  Pour in the tomato sauce, cover and let simmer until the beef is cooked; about 5 minutes.
4. Pour the beef mixture over the pita bread cubes.  Cover with aluminum foil and bake in preheated oven for 15 minutes or until bubbly.

Tip:  I think Flatout wraps could be used instead of pita bread.  Also using less butter or get the wraps crispy in the oven would work fine. This would save on lots of the fat.

Add some veggies to this too and you have a complete meal.

Make sure the NI is changed for any subbing that may be done.

Recipe Name: Creole Pork Chops

Servings: 4

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casseroles

Cooking Time: 15 minutes preparation/1 hour cooking

Calories Per Serving (if known):

219 Cals

12 Carbs

12 Fat

16 Protein

Ingredients

4 (1 inch thick) pork chops

1 T flour

1 T Olive oil

1 (15 oz) can diced tomatoes

1 green bell pepper, seeded and chopped

1 onion, chopped

1 T Worcestershire sauce

1 ¼ t salt

Directions:

Coat the pork chops with flour, shaking off the excess.  Heat the oil in a large skillet over medium-high heat.  Add pork chops and cook until browned on each side, about 5 minutes per side.  Reduce heat to low and add the tomatoes, bell pepper and onion.  Season with Worcestershire sauce and salt.  Cover and simmer for about 1 hour, until chops are fork tender.

Recipe Name: Grilled Portobello Mushrooms

Servings: 4

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casseroles

Cooking Time: 15 minutes preparation/20 minutes cooking time

Calories Per Serving (if known):

156 Cals

7 Carbs

14 Fat

3 Protein

Ingredients

½ c finely chopped red bell pepper

1 clove garlic, minced

¼ c olive oil

¼ t onion powder

1 t salt

½ t ground black pepper

4 portobello mushroom caps

Directions:

In a large bowl, mix the red bell pepper, garlic, oil, onion powder, salt, and ground black pepper.  Spread mixture over gill side of the mushroom caps

Lightly oil the grill grate.  Place mushrooms over indirect heat, cover and cook for 15-20 minutes.

Recipe Name: Chicken Breasts Pierre

Servings: 6

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casseroles

Cooking Time: 30 minutes preparation/40 minutes cooking

Calories Per Serving (if known):

247 Cals

15 Carbs

8 Fat

29 Protein

Ingredients

6 skinless boneless chicken *** halves

¼ c all purpose flour

½ t salt

1 pinch ground black pepper

3 T butter

1 (14.5 oz) can stewed tomatoes, with liquid

½ c water

2 T brown sugar

2 T distilled white vinegar

2 T Worcestershire sauce

1 t salt

2 T chili powder

1 T mustard powder

½ t celery seed

1 clove garlic, minced

1/8 t hot pepper sauce

Directions:

In a shallow dish or bowl, combine flour, ½ t salt and ground black pepper.  Coat chicken breasts with flour mixture.  Melt butter in a large skillet over medium heat and brown chicken on all sides.  Remove from skillet and drain on paper towel.

In the same skillet, combine the tomatoes, water, brown sugar, vinegar and Worcestershire sauce.  Season with salt, chili powder, mustard, celery seed, garlic and hot pepper sauce.  Bring to boil; reduce heat and return chicken to skillet.  Cover and simmer for 35-40 minutes or until chicken is tender no longer pink and juices run clear.

Recipe Name: Souvlaki

Servings: 12

Submitted By:  Kathleen Horacek

Food Category: Main Dishes/Casseroles

Cooking Time: 30 minutes prepration/15 minutes cooking

Calories Per Serving (if known):

213 Cals

5 Carbs

10 Fat

26 Protein

Ingredients

1 lemon, juiced

¼ c olive oil

¼ c soy sauce

1 t dried oregano

3 cloves garlic, crushed

4 pounds pork tenderloin cut in 1 inch cubes

2 medium yellow onions cut into 1 inch pieces

2 green bell peppers cut into 1 inch pieces

skewers

Directions:

In a large glass bowl, mix together lemon juice, olive oil, soy sauce, oregano and garlic; add pork, onions and green peppers and stir to coat.  Cover and refrigerate 2-3 hours

Preheat grill for medium-high heat.  Thread pork, peppers and onions onto skewers.

Lightly oil grate.  Cook for 10-15 minutes or to desired doneness, turning skewers frequently for even cooking.

Recipe Name: Roasted Garlic Cauliflower

Servings: 6

Submitted By:  Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 15 minutes preparation/25 minutes cooking

Calories Per Serving (if known):

124 Cals

9 Carbs

9 Fat

5 Protein

Ingredients

2 T minced garlic

2 T EVOO

1 large head cauliflower, separated into florets

1/3 c grated Parmesan cheese

Salt and pepper to taste

1 T chopped fresh parsley

Directions:

Preheat oven to 450 degrees.  Grease a large casserole dish.

Place the EVOO and garlic in a large re-sealable bag.  Add Cauliflower, and shake to mix.  Pour into the prepared casserole dish.

Bake for 25 mins stirring halfway through.  Top with cheese and parsely and broil for 3-5 mins until golden brown.

Recipe Name: Confetti Barley Pilaf

Servings: 6 (2/3 cups)

Submitted By:  Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 10 minutes preparation/55 minutes cooking

Calories Per Serving (if known):

169 Cals

32 Carbs

3 Fat

5 Protein

Ingredients

1 large onion, finely chopped

1 garlic clove, minced

1 T EVOO

1 c medium pearl barley

1 c sliced fresh mushrooms

½ c shredded carrot

½ c coarsely shredded cabbage

½ c shopped sweet red pepper

1 t dried basil

1 t dried oregano

2 ½ c chicken or vegetable broth

Directions:

In a large skillet, sauté onion and garlic in EVOO until tender.  Add barley, sauté for 3-4 mins or until lightly browned.  Add the mushrooms, carrot, cabbage, red pepper, basil and oregano.  Cook and stir until vegetables are crisp-tender about 3 minutes

Stir in broth; bring to boil.  Reduce heat; cover and simmer for 40-45 mins or until liquid is absorbed and barley tender.

Recipe Name: Grandma’s Amazing Red Cabbage

Servings: 4

Submitted By:  Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 20 minutes preparation/1 hour 30 minutes cooking

Calories Per Serving (if known):

145 Cals

24 Carbs

6 Fat

2 Protein

Ingredients

2 T butter

5 c shredded red cabbage

1 c sliced green apples

1/3 c apple cider vinegar

3 T water

¼ c white sugar

2 ¼ t salt

¼ t black pepper

¼ t ground cloves

Directions:

Place butter, cabbage, apples and sugar into a large pot.  Pour in the vinegar and water and season with salt, pepper and clove.

Bring to a boil over medium-high heat, then reduce heat to low, cover and simmer until cabbage is tender 1 ½ hours to 2 hours.

Recipe Name: Sarah’s Applesauce

Servings: 4

Submitted By:  Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 10 minutes preparation/20 minutes cooking

Calories Per Serving (if known):

131 Cals

34 Carbs

1 Fat

1 Protein

Ingredients

4 apples – peeled, cored and chopped

¾ c water

¼ c sugar

½ t ground cinnamon

Directions:

In a saucepan, combine apples, water, sugar and cinnamon.  Cover and cook over medium heat for 15-20 minutes, or until apples are soft.  Allow to cool then mash with a fork or potato masher.

*Tip:  I’m sure that honey or Splenda could be used in place of the sugar. 

Heat large, nonstick frying pan over medium-high heat. Add sesame oil, turning the pan to coat well. Add the vegetables and sauté for a minute.
Add in the chicken broth, garlic, and ginger, and toss to blend. Cook about 4 minutes, stirring constantly. Add more chicken broth if more moisture is needed.
Reduce heat to medium-low, push the vegetables to one side of the frying pan, and stir in the soy sauce and cornstarch mixture. Heat and stir until thickened (about a minute). Stir in the vegetables to coat with the sauce.

Recipe Name: Basil Quinoa with Red Bell Pepper

Servings: 8

Submitted By: Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time:

Calories Per Serving (if known):

123 Cals

13 Carbs

7 Fat

4 Protein

Ingredients

1 cup lightly packed fresh basil leaves

2 tablespoons freshly grated Parmesan cheese

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

4 cloves garlic, minced (2 teaspoons minced)

2 cups cooked quinoa*

1 cup chopped red bell pepper

1/2 cup sliced green onions

Kosher salt

Freshly ground black pepper

1/4 cup shelled sunflower seeds

Directions:

In a small saucepan, bring 2 cups water to boiling. In a small bowl, combine cold water and ice cubes to make an ice bath. Add the basil to the boiling water; stir once and drain immediately. Place basil in the ice bath to cool quickly. Gently squeeze out any excess water.

Place basil in a food processor. Add Parmesan cheese, lemon juice, olive oil, and garlic. Cover and process until nearly smooth.

In a medium bowl, stir together cooked quinoa, bell pepper, and green onions. Add basil mixture; stir to coat. Season to taste with kosher salt and black pepper. Sprinkle with sunflower seeds.

*Note: Look for quinoa at a health food store or in the grains section of a large supermarket. To make 2 cups cooked quinoa, in a fine strainer rinse 2/3 cup quinoa under cold running water; drain. In a small saucepan, combine 1 1/3 cups water, the quinoa, and 1/4 teaspoon kosher salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Let stand to cool slightly. Drain off any remaining liquid.

Recipe Name: Italian Broccoli

Servings: 4

Submitted By: Corinne Crabtree

Food Category: Vegetables & Side Dishes

Cooking Time: 5 minutes

Calories Per Serving (if known):

60 Cals

Carbs

Fat

Protein

Ingredients

1 pound broccoli spears

3 T fat-free Italian salad dressing

2 T parmesan cheese

Directions:

Steam broccoli spears covered for 5 minutes or until crisp, yet tender.  Whisk together salad dressing and cheese.

Toss broccoli mixture and serve.

Recipe Name: Okra and Stewed Tomatoes

Servings: 8

Submitted By: Corinne Crabtree

Food Category: Vegetables & Side Dishes

Cooking Time: 10 minutes

Calories Per Serving (if known):

40 Cals

Carbs

Fat

Protein

Ingredients

½ c chopped red onion

4 c frozen cut okra

1 (16 oz) can stewed tomatoes (unsalted) undrained

½ t Splenda

¼ t black pepper

Directions:

Combine all ingredients in a saucepan or nonstick skillet.  Simmer for 10 minutes or until okra and onion is tender.

Recipe Name: Refried Beans without the refry

Servings: 15

Submitted By: Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 15 minutes preparation/8 hours cooking

Calories Per Serving (if known):

137 Cals

26 Carbs

1 Fat

8 Protein

Ingredients

1 onion, peeled and halved

3 cups dry pinto beans, rinsed

½ fresh jalapeno pepper, seeded and chopped

5 t salt

1 ¾ t fresh ground black pepper

1/8 t ground cumin, optional

9 c water

Directions:

Place the onion, rinsed beans, jalapeno, garlic, salt, pepper and cumin into a slow cooker.  Pour in the water and stir to combine.  Cook on high for 8 hours, adding more water as needed. 

Note:  if more than 1 c of water has evaporated during cooking then the temperature is too high.

Once the beans have cooked, strain them and reserve the liquid.  Mash the beans with a potato masher, adding the reserved water as needed to attain desired consistency.

Recipe Name: Bulgur Lentil Pilaf with Tahini-herb sauce

Servings: 4 main or 6 side dishes

Submitted By: Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 20 minutes preparation/55 minutes cooking

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

Pilaf

4 c water

1 c green lentils, picked over and washed

2 large onions, cut into ½ inch dice

½ c EVOO

1 c medium grind bulgur

1 ½ t kosher salt

Fresh ground pepper

2 gups grape tomatoes, halved

1/3 c chopped fresh flat-leaf parsley, mint or dill

½ c flat-leaf parsely

1/3 c freshly squeezed lemon juice

¼ c water

¼ c tahini

2 t honey

1 garlic clove, smashed

1 t kosher salt

Fresh ground pepper

Directions:

For pilaf:  bring the water and lentils to a boil in a medium saucepan.  Adjust the heat to a simmer, cover and cook for 15 minutes.

Meanwhile, fry the onions in the EVOO over medium heat until well browned, about 12 minutes.  Season with salt and pepper to taste.  Add the onions, bulgur, 1 ½ t salt to the pan with the lentils, bring to a full simmer and then cook covered for 5 minutes.  Remove from the heat and let stand for an additional 15 minutes.

Transfer pilaf to a platter and top with the tomato and herbs.  Serve drizzled with Tahini-herb sauce.

For Thini-herb sauce:  Puree all the ingredients in a blender or a mini food processor to make a pale green sauce.  This can be made ahead and kept in the fridge for up to 4 days.

Recipe Name: Lemon-Zesty Zucchini with Pine Nuts

Servings: 4

Submitted By: Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 10 minutes preparation/15 minutes cooking

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

¼ c pine nuts

3 T extra virgin olive oil

1 large zucchini cut into ¾ inch chunks (about 1 pound)

2 cloves garlic, smashed

1 lemon, zest stripped off in large pieces

½ t kosher salt

Freshly ground black pepper

6 ounces fresh ricotta

Directions:

Toss pine nuts with 1 T of olive oil and spread out on a sheet pan.  Toast the nuts in the oven, shaking the pan about half way through until evenly brown.  About 7 minutes.  Transfer to a serving bowl.  Reserve the baking dish

Toss the zucchini with 2 T of olive oil, the garlic, lemon zest, salt and pepper.  Spread out on the baking sheet and roast until crisp tender and slightly brown.  About 10-12 minutes.

Toss zucchini and lemon with the nuts and scatter dollops of the cheese on top.  Serve.

*Tip:  I’m sure cottage cheese could be use in place of ricotta.

Recipe Name: Spiced Edamame

Servings: 4 (1 c servings)

Submitted By: Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 10 minutes preparation/8 minutes cooking

Calories Per Serving (if known):

151 Cals

15 Carbs

4 Fat

14 Protein

Ingredients

2 t kosher salt

1 t chili powder

¼ t red pepper flakes

½ t dried oregano

1 (1-pound) bag frozen edamame, in the pod (green soy beans)

Directions:

Heat the salt, chili powder and pepper flakes in a small skillet over medium heat, stirring until hot and aromatic, about 3 minutes.  Remove from the heat and crumble in the oregano.

Boil the edamame pods in salted water until tender. About 8 minutes.  Drain in a colander and pat dry.  Toss the edamame pods with the chili-salt and serve warm.

Recipe Name: Grandma’s Spinach Soufflé Bake

Servings: 12

Submitted By: Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 20 minutes preparation/45 minutes cooking

Calories Per Serving (if known):

131 Cals

4 Carbs

8 Fat

12 Protein

Ingredients

2 c cottage cheese

3 eggs beaten

3 (10 oz) packages chopped frozen spinach, thawed and squeezed dry

½ t salt

1/8 t ground nutmeg

1 ½ c shredded cheddar cheese, divided

Directions:

Preheat oven to 350 degrees.  Grease sides and bottom of an 8 inch square baking dish.

In a large bowl, mix together the cottage cheese and eggs.  Stir in spinach, salt, nutmeg and 1 ¼ c shredded Cheddar cheese.  Mix until well blended.  Spread evenly into prepared pan.

Bake in preheated oven for 45 minutes or until firm.  Remove from oven and sprinkle with remaining cheese.  Allow to rest for 5 minutes before serving.

*Tip:  NI could be lowered by using LF CC and substituting out one or two of the eggs for egg whites or Egg Beaters.  In making these small changes the serving size could be increased and the NI better than it already is.

Recipe Name: Cajun Style Baked Sweet Potato

Servings: 4

Submitted By: Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 10 minutes preparation/1 hour cooking

Calories Per Serving (if known):

258 Cals

57 Carbs

2 Fat

4 Protein

Ingredients

1 ½ t paprika

1 t brown sugar

¼ t black pepper

¼ t onion powder

¼ t dried thyme

¼ t dried rosemary

¼ t garlic powder

1/8 t cayenne pepper

2 large sweet potatoes

1 ½ t olive oil

Directions:

Preheat oven to 375 degrees

In a small bowl, stir together paprika, brown sugar, black pepper, onion powder, thyme, rosemary, garlic powder and cayenne pepper.

Slice the sweet potatoes in half lengthwise.  Brush each half with olive oil.  Rub the seasoning mix over the cut surface of each half.  Place sweet potatoes on a baking sheet or in a shallow pan.

Bake in oven one hour or until tender.

Recipe Name: Acorn Squash with Apple

Servings: 6

Submitted By: Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 20 minutes preparation/15 minutes cooking

Calories Per Serving (if known):

101 Cals

20 Carbs

3 Fat

1 Protein

Ingredients

1 acorn squash

2 apples, cored and sliced

1 T butter

2 T brown sugar

1 T finely chopped walnuts

½ t salt

½ t ground cinnamon

Directions:

To easily peel the acorn squash without loosing a lot of vegetable, gently drop the squash in a large pot of boiling water and boil for 15 minutes.  Pour off the boiling water and fill with cold water and let sit 5 minutes to cool.  When cool enough to handle, use a knife to slice off the peel on the ridges and use a teaspoon to dig out the peel in the valleys.  Slice the squash in half and remove the seeds and stem.  Then slice the halves into sections and finally cut into 1 inch chunks

Place the squash chunks into a large microwave-safe bowl along with the apples.  Dot with pieces of butter.  Sprinkle with the brown sugar, walnuts, salt and cinnamon over the top.  Cover with plastic wrap and poke a few holes in it for ventilation.

Cook in the microwave for 7 ½ minutes on full power.  Remove, uncover and stir.  Return to the microwave and cook for another 7 ½ minutes on full power until tender.  Serve hot.

Recipe Name: Roasted Beets and Sautéed Beet Greens

Servings: 4

Submitted By: Kathleen

Food Category: Vegetables & Side Dishes

Cooking Time: 10 minutes preparation/1 hour cooking

Calories Per Serving (if known):

199 Cals

17 Carbs

14 Fat

5 Protein

Ingredients

1 bunch beets with greens

¼ c olive oil, divided

2 cloves garlic, minced

2 T chopped onion (optional)

Salt and pepper to taste

1 T red wine vinegar (optional)

Directions:

Preheat the oven to 350 degrees.  Wash the beets thoroughly, leaving the skins on and remove the greens.  Rinse greens, removing and large stems and set aside.  Place the beets in a small baking dish or roasting pan and toss with 2 T olive oil.  If you with to peel the beets it is easier to do so once they have been roasted.

Cover and bake for 45-60 minutes or until a knife can slide easily through the largest beet.

When the roasted beets are almost done, heat the remaining 2 T olive oil in a skillet over medium-low heat.  Add the garlic and onion and cook for a minute.  Tear the beet greens into 2-3 inch pieces and add them to the skillet.  Cook and stir until greens are wilted and tender.  Season with salt and pepper.  Serve the greens as is and the roasted beets sliced with either red-wine vinegar or butter and salt and pepper.

Recipe Name: Oven Roasted Red Potatoes and Asparagus

Servings: 6

Submitted By: Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 15 minutes preparation/45 minutes cooking

Calories Per Serving (if known):

153 Cals

24 Carbs

5 Fat

4 Protein

Ingredients

1 ½ pounds red potatoes, cut into chunks

2 T extra virgin olive oil

8 cloves garlic, thinly sliced

4 t dried rosemary

4 t dried thyme

2 t kosher salt

1 bunch fresh asparagus, trimmed and cut into 1 inch pieces

Ground black pepper to taste

Directions:

Preheat oven to 425 degrees F

In a large baking dish toss the red potatoes with ½ the olive oil, garlic, rosemary, thyme and ½ the kosher salt.  Cover with aluminum foil.

Bake 20 minutes in the preheated oven.  Mix in the asparagus, remaining olive oil and remaining salt.  Cover and continue cooking 15 minutes or until the potatoes are tender.  Increase oven temperature to 450 degrees.  Remove foil and continue cooking 5-10 minutes until potatoes are lightly browned.  Season with pepper to serve.

Recipe Name: Sautéed String Beans

Servings: 4

Submitted By: Kathleen Horacek

Food Category: Vegetable & Side Dishes

Cooking Time: 15 minutes preparation/15 minutes cooking

Calories Per Serving (if known):

119 Cals

13 Carbs

7 Fat

3 Protein

Ingredients

2 T olive oil

1 pound fresh green beans, trimmed and snapped

Garlic salt to taste

Garlic powder to taste

Ground black pepper to taste

Dried minced onion

1 (16 oz) jar marinated cocktail onions, with liquid

Directions:

Heat oil in a wok over high heat.  Reduce heat to medium and place beans in the wok.  Cover and cook 10 minutes, stirring occasionally.  Season with garlic salt, garlic powder, pepper and minced onion.  When beans are almost tender mix in cocktail onions with liquid.  Continue cooking 5 minutes, until heated through.

Recipe Name: Quinoa and Black Beans

Servings: 10

Submitted By: Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 15 minutes preparation/35 minutes cooking

Calories Per Serving (if known):

154 Cals

28 Carbs

2 Fat

8 Protein

Ingredients

1 t olive oil

1 onion, chopped

3 cloves garlic, peeled and chopped

¾ c uncooked quinoa

1 ½ c vegetable broth

1 t ground cumin

¼ t cayenne pepper

Salt and pepper to taste

1 c frozen corn kernels

1 (15 oz) cans black beans, rinsed and drained

½ c chopped fresh cilantro

Directions:

Heat oil in saucepan over medium heat.  Stir in the onion and garlic and sauté until lightly browned.

Mix quinoa into the saucepan and cover with vegetable broth.  Season with cumin, cayenne pepper, salt and pepper.  Bring the mixture to a boil.  Cover, reduce heat and simmer 20 minutes.

Stir frozen corn into the saucepan and continue to simmer about 5 minutes until heated through.  Mix in the black beans and cilantro.

Recipe Name: Bulgur Veggie Stir Fry

Servings: 4

Submitted By: Kathleen Horacek

Food Category: Vegetables & Side Dishes

Cooking Time: 20 minutes preparation/25 minutes cooking

Calories Per Serving (if known):

186 Cals

24 Carbs

7 Fat

13 Protein

Ingredients

1 c dry bulgur wheat

2 cups water

¼ t cumin seeds

1 t olive oil

3 cloves garlic, minced

½ onion, chopped

½ (16 oz) package firm tofu, drained and cubed

1 c chopped broccoli

½ green bell pepper, chopped

4 kumquats, thinly sliced

¼ c fresh basil leaves

½ lemon, juiced

Salt to taste

Cayenne pepper to taste

Directions:

Place bulgur wheat and water in a medium saucepan and bring to a boil.  Reduce heat, cover and simmer 15 minutes.  Remove from heat and fluff with a fork.

Place cumin seeds in a medium skillet over medium heat and cook 1-2 minutes until lightly toasted.  Place oil in the skillet and sauté garlic and onions until tender.  Stir in the tofu and cook until lightly browned.

Mix the broccoli and green bell pepper into the skillet and cook until tender.  Stir in the kumquat slices and basil leaves.  Sprinkle with lemon juice and season with salt and cayenne pepper.  Serve over the cooked bulgur wheat.

Recipe Name: Roasted Red Pepper Soup

Servings: 8

Submitted By: Kathleen Horacek

Food Category: Soups/Salads

Cooking Time: 15 minutes preparation/15 minutes cooking

Calories Per Serving (if known):

259 Cals

38 Carbs

7 Fat

12 Protein

Ingredients

2 (16 oz) jars roasted red peppers

2 (14.5 oz) cans chicken broth

1 (8 oz) package sliced fresh mushrooms

1 t dried basil

1 t dried oregano

1 t garlic powder

½ t salt

½ t ground black pepper

2 (9 oz) packages fresh cheese tortellini, uncooked

Directions:

Place roasted red peppers in a blender or food processor and blend until smooth.

In a large sauce pan, mix roasted red peppers, chicken broth and mushrooms.  Season with basil, oregano, garlic powder, salt and pepper.  Bring the mixture to a boil.  Stir in tortellini and continue cooking 8-10 minutes or until pasta is al dente.

Recipe Name: Minestrone

Servings: 8

Submitted By: Kathleen Horacek

Food Category: Soups/Salads

Cooking Time: 35 minutes preparation/50 minutes cooking

Calories Per Serving (if known):

232 Cals

32 Carbs

8 Fat

9 Protein

Ingredients

3 T olive oil                                                  2 c baby spinach, rinsed

3 cloves garlic, chopped                                2 zucchinis, quartered and sliced

2 onions, chopped                                         1 T chopped fresh oregano

2 c chopped celery                                        2 T chopped fresh basil

5 carrots sliced                                              salt and pepper to taste

2 c chicken broth                                          ½ c seashell pasta

2 c water                                                      2 T grated parmesan cheese for topping

4 c tomato sauce                                           1 T olive oil

½ c red wine (optional)

1 c canned kidney beans, drained

1 (15 oz) can green beans

Directions:

In a large stock pot, over medium-low heat, heat olive oil and sauté garlic for 2-3 minutes.  Add onion and sauté for 4-5 minutes.  Add celery and carrots, sauté for 1-2 minutes

Add chicken broth, water and tomato sauce, bring to boil, stirring frequently.  If desired add red wine at this point.  Reduce heat to low and add kidney beans, green beans, spinach leaves, zucchini, oregano, basil salt and pepper.  Simmer 30-40 minutes.  The longer the better!

Fill a medium sauce pan with water and bring to a boil.  Add macaroni and cook until tender.  Drain water and set aside.

Once pasta is cooked and soup is heated through place 2 T cooked pasta into individual serving bowls.  Ladle soup on top of pasta and sprinkle cheese on top.

Recipe Name: Apple Almond Crunch Salad

Servings: 6

Submitted By: Kathleen Horacek

Food Category: Soups/Salads

Cooking Time: 10 minutes preparation/10 minutes cooking

Calories Per Serving (if known):

167 Cals

14 Carbs

11 Fat

7 Protein

Ingredients

1 (10 oz) package mixed salad greens

½ c slivered almonds

½ c crumbled feta cheese

1 c tart apple, cored and chopped

¼ c sliced red onion

¼ c golden raisins

1 c raspberry vinaigrette salad dressing

Directions:

In a large salad bowl, combine the salad greens, almonds, feta cheese, apple, red onion and raisins.  Toss to blend.  Apply salad dressing to individual servings.

Tip:  NI will vary based on the amount of dressing used.

Recipe Name: Asparagus and Tomato Salad with Yogurt-Cheese Dressing

Servings: 4

Submitted By: Kathleen Horacek

Food Category: Soups/Salads

Cooking Time: 10 minutes preparation/10 minutes cooking

Calories Per Serving (if known):

43 Cals

7 Carbs

1 Fat

4 Protein

Ingredients

1 (10 oz) package frozen cut asparagus, thawed

1 tomato, chopped

2 T thinly sliced green onion

3 T nonfat plain yogurt

1 T grated parmesan cheese

1 t prepared mustard

10 leaves lettuce

Directions:

Thaw frozen asparagus and drain well.  IN a medium bowl, combine the asparagus, tomatoes, onions and set aside.

In a small bowl, whisk together the yogurt, cheese and mustard.  Add to the vegetable mixture and toss until well coated.  To serve, line salad plates with romaine lettuce leaves and spoon salad on top.

Recipe Name: Yogurt Pie

Servings: 8

Submitted By: Jessica Faulkner

Food Category: Salad/Soup, Desert

Cooking Time: 10 minutes preparation/3 hours chilling

Calories Per Serving (if known):

139 Cals

10 Carbs

10 Fat

19 Protein

Ingredients

1 container (32 oz) plain nonfat yogurt

1 pkg (6oz) Any flavor Sugar Free gelatin

Directions:

Mix yogurt and dry gelatin in a medium bowl.  Microwave on high for 2 minutes stirring half way or until the gelatin has dissolved.  Pour into a 9 inches pie plate sprayed with a little cooking spray.

Cut into 8 pieces and serve.

Refrigerate for three hours until set.

Recipe Name: Fabulous Fruit Salad

Servings: 4

Submitted By: Kathleen

Food Category: Soup/Salad

Cooking Time: 20 minutes preparation

Calories Per Serving (if known):

250 Cals

37 Carbs

10 Fat

6 Protein

Ingredients

1 red apple, cored and chopped

1 Granny Smith apple, cored and chopped

1 nectarine, pitted and sliced

2 stalks celery, chopped

½ c dried cranberries

½ c chopped walnuts

1 (8 oz) container nonfat lemon yogurt

Directions:

Combine apples, nectarine, celery, cranberries and walnuts.  Mix in yogurt.  Chill until ready to serve.

Tip:  Fage yogurt could be subbed in this recipe.  Also a vanilla protein powder mixed into the yogurt and then mixed with the fruit would up the protein content.  This would be a fun recipe to try various flavored pp in.  Make sure you figure NI when subbing ingredients.

Recipe Name: Steak Salad

Servings: 4

Submitted By: Kathleen Horacek

Food Category: Soup/Salad

Cooking Time: 30 minutes preparation/45 minutes cooking

Calories Per Serving (if known):

620 Cals

12 Carbs

45 Fat

41 Protein

Ingredients

1 ¾ pounds beef sirloin steak

1/3 c olive oil

3 T red wine vinegar

2 T lemon juice

1 clove garlic, minced

½ t salt

1/8 t ground black pepper

1 t Worcestershire sauce

¾ c crumbled blue cheese

8 c romaine lettuce, rinsed, dried, and torn into bite-sized pieces

2 tomatoes, sliced

1 small green bell pepper, sliced

1 carrot, sliced

½ c sliced red onion

¼ c sliced pimento-stuffed green olives

Directions:

Preheat grill for high heat.

Lightly oil grate.  Place steak on grill and cook for 3-5 minutes per side or until desired doneness is reached.  Remove from heat and let sit until cool enough to handle.  Slice steak into bit size pieces.

In a small bowl, whisk together the olive oil, vinegar, lemon juice, garlic, salt, pepper and Worcestershire sauce.  Mix in the cheese.  Cover and place dressing in refrigerator.

Onto chilled plates arrange the lettuce tomato, pepper, onion and olives.  Top with steak and drizzle with dressing.

Recipe Name: Emily’s Famous Roasted Vegetable Salad

Servings: 10

Submitted By: Kathleen Horacek

Food Category: Soup/Salad

Cooking Time: 20 minutes preparation/55 minutes cooking

Calories Per Serving (if known):

142 Cals

12 Carbs

11 Fat

3 Protein

Ingredients

1 egg plant-quartered lengthwise and sliced into ½ inch pieces

2 small yellow squash, halved lengthwise and sliced

4 cloves garlic, peeled

¼ c olive oil, or as needed

1 red bell pepper, seeded and sliced into strips

1 bunch fresh asparagus, trimmed and cut into 2 inch pieces

½ red onion, sliced

Dressing

¼ c red wine vinegar

2 T balsamic vinegar

¼ c olive oil

2 lemons, juiced

¼ c chopped fresh parsely

3 T chopped fresh oregano

Salt and freshly ground black pepper to taste

Directions:

Preheat oven to 450 degrees.  Grease a large baking sheet with non stick spray

Spread eggplant and squash sliced out in an even layer on the baking sheet.  Place the cloves of garlic off to one side of the pan.  Bake for 15 minutes

While veggies roast, whisk together red wine vinegar, balsamic vinegar, olive oil and lemon juice in a large serving bowl.  Season with oregano, parsely, salt and pepper.  Remove the garlic cloves from the oven and chop or mash.  Wisk the garlic into the dressing and set aside.

Remove the veggies from the oven and stir the squash and the eggplant.  Layer the asparagus, red onion and bell pepper of the top of the eggplant and squash.  Return to the oven, and bake for another 15-20 minutes or until asparagus is tender but still bright green.

When the veggies are cooked through and slightly roasted remove from the oven and place them in the bowl with the dressing.  Stir to coat evenly.

Taste and adjust salt and pepper if necessary.  Chill for a few hours to marinate the veggies.

Recipe Name: Christmas Eve Beef Stew

Servings: 6

Submitted By: Kathleen Horacek

Food Category: Soup/Salad

Cooking Time: 10 minutes preparation/6 hours cooking

Calories Per Serving (if known):

477 Cals

37 Carbs

15 Fat

48 Protein

Ingredients

2 ½ pounds beef stew meat, diced into 1 inche pieces

1 (28 oz) can stewed tomatoes with juice

1 c chopped celery

4 carrots, cliced

3 potatoes, cubed

3 onions, chopped

 3 ½ T tapioca

2 cubes beef boulioon

1/8 t dried thyme

1/8 t dried rosemary

1/8 t dried marjoram

¼ c red wine

2 c water

1 (10 oz) package frozen green peas, thawed

Directions:

Preheat the oven to 250 degrees

Place beef tomatoes, celery carrots, potatoes onions and tapioca into a Dutch oven.  Season with beef boullion, thyme, rosemary and marjoram and stir in red wine and water.  Place the lid on the Dutch oven.

Bake for 5-6 hours in the preheated oven.  Add peas during last half hour of cooking.

Tip:  I’m sure a crockpot on low for 5-6 hours would yield lovely results as well

Recipe Name: Broccoli Salad

Servings: 5

Submitted By: Corinne Crabtree

Food Category: Soup/Salad

Cooking Time: 5 minutes

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

2 bags of broccoli florets

½ c low-fat cheese

½ c light Ranch dressing

¼ c sunflower seeds

3 strips crispy, crumbled bacon

Directions:

Cook bacon until crispy.  Pat dry and crumble.  (I prefer organic bacon)  Mix all other ingredients in a bowl and let sit overnight.

Great side dish for parties or for sandwiches.

Recipe Name: Turkey Chili for Dummies

Servings: 8-10

Submitted By:  Corinne Crabtree

Food Category: Soup/Salad

Cooking Time: Overnight in Crockpot

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

1 can black beans

1 can kidney beans

1 can pinto beans

2 cans diced tomatoes with onions

1 can low sodium chicken stock

1 lb browned ground turkey ***

Season to taste with cumin, red pepper, cinnamon, pepper and oregano

Directions:

Brown turkey meat; mix all ingredients into crock pot.  Set on low and cook overnight

Recipe Name: Chicken Sagwala

Servings: 4

Submitted By: Cassandra

Food Category: Main Dishes/Casseroles

Cooking Time: 20 minutes

Calories Per Serving (if known):

Ingredients

2 tbsp olive oil

4 tsp curry powder

1 tsp ground coriander

2 tbsp ginger root, finely chopped

2 garlic cloves, finely chopped

1 pound uncooked skinless, boneless chicken *** cubed

10 oz spinach leaves (or a thawed 10 oz package of frozen spinach)

.5 tsp salt

.25 cup water

2 tbsp fresh cilantro, chopped

Directions

Put first five ingredients in a skillet over medium heat and warm until fragrant. Add chicken *** and cook until tender. Stir in spinach and salt, wilt or warm and add water as needed to desired consistency. Enjoy over quinoa, brown rice, or crisp-tender green beans. Also good with shrimp or tofu.

Recipe Name: Grilled Tuna Salad

Servings: 4

Submitted By: Kathleen Horacek

Food Category: Soup/Salad

Cooking Time: 10 minutes preparation, 10 minutes cooking

Calories Per Serving (if known):

277 Cals

6 Carbs

12 Fat

35 Protein

Ingredients

20 oz fresh tuna steaks, 1 inch thick

3 T white wine

3 T olive oil

2 T red wine vinegar

½ t chopped fresh rosemary

½ t ground black pepper

1/8 t salt

1 clove garlic, minced

6 cups packed torn salad greens

1 cup halved cherry tomatoes

Directions:

Preheat grill for medium heat

Place tuna in a glass dish.  Prepare the vinaigrette by whisking together the wine, olive oil, red wine vinegar, rosemary, pepper, salt and garlic.

Pour 2 T over fish and turn to coat.  Marinate 15-30 minutes, turning once.  Reserve remaining vinaigrette for salad dressing.

Coat grill rack with cooking spray and place on grill to heat 1 minute.  Place tuna on grill 4-6 inches over hot coals.  Cover with lid or ten with foil.  Cook, turning once,   Just until tuna begins to flake easily when tested with a fork, about 7 minutes.  Discarge marinade.

Arrange salad greens n 4 plates.  Place hot tuna on greens and add cherry tomatoes.  Stir remaining vinaigrette and drizzle over salads.

Tip:  I think a George Foreman grill or the like would work fine for cooking the fish.

Recipe Name: Bold Vegan Chili

Servings: 8

Submitted By: Kathleen Horacek

Food Category: Soups/Salads

Cooking Time: 20 minutes preparation, 4 hours cooking

Calories Per Serving (if known):

280 Cals

40 Carbs

6 Fat

18 Protein

Ingredients

1 (12 oz) package vegetarian burger crumbles

3 (15.25 oz) cans kidney beans

1 large red onion, chopped

4 stalks celery, diced

2 red bell peppers, chopped

4 bay leaves

2 T hot chili powder

3 T molasses

1 cube vegetable bouillon

1 T fresh chopped cilantro

1 t hot pepper sauce

Sald & pepper to taste

1 c water

3 T flour

1 c hot water

Directions:

In a slower cooker combine vegetarian crumbles, kidney beans, onion, celery, bell pepper, bay leaves, chili powder, molasses, bouillon, cilantro, hot sauce, salt, pepper & 1 cup water.  Cook on high for 3 hours.

Dissolve flour in 1 cup of hot water.  Pour into chili and cook 1 more hour.

Recipe Name: Slow Cooker Turkey Chili

Servings: 10 (1 c servings)

Submitted By: Kathleen Horacek

Food Category: Soup/Salad

Cooking Time: 6-8 hours on low for slow cooker

Calories Per Serving (if known):

200 Cals

24 Carbs

2 Fat

21 Protein

Ingredients

1 T olive oil

1 c onion, chopped

1/2 c red bell pepper, chopped

1 T fresh garlic, minced

1 lb lean ground turkey ***

1 1/2 t sea salt

1/2 t red chili flakes

1/4 t black pepper

15 oz canned red kidney beans, drained and rinsed

15 oz canned black beans, drained and rinsed

15 oz can tomato sauce

15 oz low-sodium chicken stock

1 T chili powder

2 t cumin

1 t dried oregano

Directions:

Heat oil in a large saute pan.  Add onion, red bell pepper and garlic.  Saute until onions are translucent.

Add the ground turkey ***, salt, chili flakes and black pepper.  Brown over medium heat until the turkey is cooked through.

Pour the mixture into a crock pot

Add remaining ingredients and stir well to combine.  Cook for 8 hours on low or 3-4hours on high, stirring occasionally.

Recipe Name: Black Bean Salad

Servings: 16

Submitted By: Kathleen Horacek

Food Category: Soups/Salads

Cooking Time:1 hour

Calories Per Serving (if known):

130 Cals

21 Carbs

4 Fat

5 Protein

Ingredients

1 fresh diced avocado

2 lbs. frozen corn

15 oz canned black beans, rinsed

1 c fresh chopped scallions

1 1/4 diced red peppers

2 c fresh chopped tomatoes

2 jalapeno peppers

Dressing

1/2 c plus 2 T lime juice

1/2 c chopped cilantro

2 T olive oil

1/2 T granulated sugar

1 t minced garlic

1 t dried oregano

2 t salt

1/2 t black pepper

Directions:

Preheat oven to 375 degrees

In a small bowl, combine all ingredients for salad dressing

Add the diced avocado to the dressing, toss gently and set aside

On a large sheet pan, roast the corn in the oven for 20-25 mins or until slightly golden.  Add the corn to a medium bowl and chill in the refrigerator

In a large bowl, combine chilled corn, black beans, scallions, red peppers, tomatoes and jalapenos. 

Toss with dressing.

Finding how many calories you should eat each day is not as hard as many of us make it out to be. Most women who spend time pouring over trying to find the exact amount of calories they should eat either go on food binges which throws water on their metabolism fire, or chronically undereat because they never believe they can truly eat that much and lose weight.

Before I explain how to come up with a good calorie range for you to lose fat, I want you to stop and do a couple of things:

1. Get out your food journal. What? You don’t have one? Then go no further. Go buy a journal or create an online version so that you can actually use the information I’m going to give you. If you aren’t writing down your foods you’ll never stick to your ranges.

2. Accept the fact that to lose fat and not just weight you have to eat. I don’t want a single woman out there trying to lose fat by starving or undereating and feeling miserable. That’s ridiculous!

3. Repeat after me: I will create my daily 500 calorie deficit by combining a little calorie restriction with daily activity (cough, strength training too, cough).

OK…I think we are ready to do the numbers.

Determine Your Daily Calorie Goal
We will estimate your daily calorie needs to maintain your current weight. 

• Take your present weight and multiply by 13. That number covers your metabolic needs for the day, factoring in a bit of light activity. If you weigh 150 pounds, you need about 1950 calories per day. If you weigh 200 pounds you need 2600 calories per day.
• To create your calorie deficit, subtract 500 calories from your maintenance number on non-workout days and 200 calories from your number on workout days. Our 150 lb friend would eat in a range of 1450-1750 calories during the week depending on their workout schedule.

Your goal is to create the bulk of your deficit through your activity and not through reducing the fuel you put into your body. For my calculations above, I factored in you will burn on average about 300 calories per workout. That could be 30 minutes or running or 45 minutes of walking. If you do my strength training workouts that’s an average for one session. Some burn more but 300 is good for those doing PNP workout schedules.

How many calories you can cut from your diet depends a lot on how much you’re eating and how much weight you have to lose. If you have more than 25lbs to lose, you could subtract 750-1000 calories from your maintenance calories. With each 10lbs you lose you will need to refigure your ranges to keep losing the most amount of fat.

That’s it! Don’t make it harder than that. By eating just under what you need you will see inches melt off your body because you are in fat burning mode and not muscle burning mode.

For information on how to do meal timing, etc., search the clean eating and workout nutrition categories.

Have you ever started a workout schedule, went into it gung-ho, cut your calories and felt great the first week? You might even think, “Hey, this time it’s for real.” Week two rolls around and you are sore, tired, still eating right, but you notice you are talking yourself into the workouts. By week three you are very tired, have no desire to exercise, and you are just starving all the time. Sound familiar?

You could be missing your post-workout nutrition. Proper recovery from workouts leads to a better workouts, feelings of accomplishment, and helps you stay motivated through the tough weeks. You don’t feel as washed out and mentally drained by all your new found habits.

Why should I eat after a workout? Doesn’t that just put the calories back in my body that I just burned?
It sure does and that is a good thing! When you exercise you strip your body of amino acids, glucose, and glycogen stored in the muscles. By flooding your muscles and body with nutrients, you prepare your body for the repair process that burns up calories AND the next exercise session.

If you wait until your next meal before reloading your body, you burn less total calories over the next 24 hours and compromise the repair process. The faster your body can recover from a workout, the better your next workout will be. The more you feed and fuel the body the less cravings you have. If you aren’t craving you probably aren’t bingeing either!

When should I have this post-workout nutrition?
Your body has a sensitive 60 minute window to receive the much needed nutrition in the bloodstream. Any longer and you significantly delay the repair process by up to 48 hours! I keep a protein shake in my car or in my locker at the gym. As soon as I finish my strength or cardio session I drink my protein shake. I don’t wait longer than five minutes. It takes your body 20 minutes to get the protein and carbs from liquid form to enter your bloodstream. 

Within two hours of consuming your protein shake you then need to eat a meal of good, quality carbohydrates and protein. This will further maximize the repair process. The reason you want to consume a shake rather than food after a workout is that the digestion process takes awhile. The food may not be broken down into useable energy in time to meet the refueling window.

What do you recommend I eat or drink?
Post-workout I suggest a whey protein shake with around 15 - 25 g of protein  and 25 - 50 grams of carbs for the average female. You can easily blend some fruit or just eat some fruit with a protein shake. Fruit digests very quick and the sugars hit your body fast.

A post-workout meal might look like:

B - 3 egg whites or one scrambled egg in EVOO, 1 pc of WW toast with SF Jelly, 1 piece of fruit

L - Tuna Wrap with lettuce and tomato, 1 slice of avocado, 1 serving of plain, fat free yogurt

D - 5 oz. Sirloin Steak with 1/2 sweet potato, steamed broccoli

Remember, reload that body with nutrients after a workout. You aren’t being a hero by skipping a meal because you just worked out.

Recipe Name: Gloomy Day Smoothie

Servings: 2

Submitted By: Kathleen Horacek

Food Category: Appetizers & Beverages

Cooking Time:

Calories Per Serving (if known):

152 Cals

35Carbs

1 Fat

4 Protein

Ingredients

½ mango-peeled, seeded and cut into chunks

½ banana, peeled and chopped

½ c orange juice

½ c vanilla non-fat yogurt

Directions:

Blend until smooth and enjoy

Tip:  I think Fage could be used in this in lieu of the vanilla yogurt and then add some vanilla protein powder.  Recalculate NI based on any ingredient subs.

Recipe Name: All Around Good Smoothie

Servings: 1

Submitted By: Kathleen Horacek

Food Category:Appetizers & Beverages

Cooking Time:

Calories Per Serving (if known):

348 Cals

56 Carbs

6 Fat

26 Protein

Ingredients

½ c non-fat milk

½ c fat free plain yogurt

½ frozen banana, peeled & chopped

2 T protein powder

1 ½ T flax seed

1 t honey

½ c frozen strawberries

Directions:

In a blender mix until smooth.

Tip:  Check your NI based on your protein powder. 

This may be a little higher in calories but would be a great post workout drink after a long run!

Recipe Name: Spicy Crab Dip

Servings: 6

Submitted By: Kathleen Horacek

Food Category: Appetizers & Beverages

Cooking Time:

Calories Per Serving (if known):

42 Cals

2 Carbs

1 Fat

7 Protein

Ingredients

8 oz fat free cream cheese

¼ c non-fat milk

2 cloves of minced garlic

1 can crab meat (6.5 oz)

Cayenne pepper to taste

Directions:

Mix cream cheese, milk, and garlic together

Stir in crab meat

Stir in cayenne pepper to taste.

Chill and serve

Recipe Name: Not-So-Devilish Eggs

Servings: 6 (2 egg halves)

Submitted By: Kathleen Horacek

Food Category: Appetizers & Beverages

Cooking Time:

Calories Per Serving (if known):

128 Cals

3 Carbs

10 Fat

7 Protein

Ingredients

6 hard boiled eggs, peeled and halved lengthwise

1/3 c reduced-calorie mayonnaise

2 T low-fat cottage cheese, drained

2 T mustard

2 T sweet pickle relish

Salt & pepper to taste

Paprika for sprinkling

Parsely sprigs for garnish (optional)

Directions:

Place three of the egg yolks in a bowl (discard the others), mach them.

Add mayo, cottage cheese, sweet pickle relish, mustard, salt & pepper to taste

Mix all the ingredients together.  The texture needs to be firm enough to pip back into egg halves with a pastry bag or with a spoon.

Spoon or pip filling into egg whites, then sprinkle with paprika.  Garnish with parsley.

Refrigerate, covered until ready to serve.

Tip:  I think Fage could be subbed for the mayo.  NI will vary when subbing ingredients.

Recipe Name: 50-Calorie Decadent Iced Coffee

Servings: 1

Submitted By: Kathleen Horacek

Food Category: Appetizers & Beverages

Cooking Time: 15 minutes

Calories Per Serving (if known):

48 Cals

5 Carbs

1 Fat

2 Protein

Ingredients

Ice

1/5 c nonfat milk

1 c coffee

1 packet Splenda

1 T fat free shipped topping

5 chocolate chips

Directions:

Fill cup halfway with ice

Add Splenda packet

Add 1/5 c skim milk

Fill with coffee, stir until cold

Top with shipped topping and chocolate chips

Tip:  2% or whole milk could be used.  NI information will change when subbing ingredients.

Recipe Name: Slow-Cooker Salsa Chicken

Servings: 6

Submitted By: Tammi Daugherty

Food Category: Meat, Poultry & Seafood

Cooking Time: 6-8 hours

Calories Per Serving (if known):

157 Cals

7 Carbs

3 Fat

24 Protein

Ingredients

4 boneless, skinless chicken breasts

1 c salsa

1 package reduced sodium taco seasoning

1 can reduced fat cream of mushroom soup or cream of chicken soup

½ c reduced fat sour cream

Directions:

Add chicken to slow cooker

Sprinkle taco seasoning over chicken

Pour salsa and soup over chicken

Cook on low for 6-8 hours

Remove from heat and stir in sour cream

Recipe Name: Fresh Pico de Gallo

Servings: 6

Submitted By: Kathleen Horacek

Food Category: Appetizers & Beverages

Cooking Time:10 minutes preparation, 1 hour refrigeration

Calories Per Serving (if known):

24 Cals

6 Carbs

0 Fat

1 Protein

Ingredients

1 ½ c roma tomatoes, chopped

¾ c green onion, chopped

3 limes

2 T chopped cilantro

2 whole jalapeno peppers, chopped

Dash of salt

Directions:

Juice limes and set aside ix all ingredients together and refrigerate until chilled.

Recipe Name: Low Fat Garlic Veggie Dip

Servings: 5

Submitted By: Kathleen Horacek

Food Category: Appetizers & Beverages

Cooking Time: 10 minutes preparation, 1 hour refrigeration

Calories Per Serving (if known):

34 Cals

5 Carbs

1 Fat

3 Protein

Ingredients

8 oz plain fat free yogurt

2 T fat free sour cream

1 t garlic, chopped

1 t parsley, dried

½ t onion powder

Directions:

Mix all ingredients together well.

Refrigerate for at least an hour.  Enjoy with some fresh veggies.

Tip:  Fage yogurt would be a great sub.  Make sure that you change the NI if subbing ingredients.

Recipe Name: STUFFED BACON-CHEDDAR BBQ BURGER (winner of Emeril’s “Best Ever Burger” competition)

Servings:  not sure

Submitted By: Trish

Food Category: Meat, Poultry & Seafood

Cooking Time: about 40 minutes

Calories Per Serving (if known):

Ingredients

Ground Beef (93% ff) or Ground Turkey (lower calorie)

 2 t. black pepper, freshly ground  (optional)

 2 T. garlic salt

 8 oz. block of sharp cheddar cheese, coarsely shredded (I used 2% Kraft Shredded Cheese.  You could sub in FF Cheese, but not sure about the consistency)

 1 lb. bacon, cooked and crumbled (I used Turkey Bacon)

 Vidalia onion, sliced

 1 T. olive oil (for sautéing)

 Sweet barbecue sauce (I used low carb BBQ sauce)

 Hamburger buns (I used whole wheat)

 Lettuce (optional)

 Tomato (optional)

Directions:

Combine meat, salt and pepper in a large bowl.

In another bowl, combine the shredded sharp cheddar and cooked bacon pieces. Let bacon and cheese mixture sit at room temperature for about 20 minutes to get soft. Then, shape mixture into balls (for however many burgers you would like to make).

Form 2 patties of meat and place one cheese/bacon ball in between them. Pinch the sides together to seal in cheese ball. Gently press formed patty, to spread out cheese ball. Continue until all patties are formed.

Cook burgers on grill over medium flame for about 7 minutes on each side.

While burgers are grilling, slice sweet Vidalia onions and saute them in a skillet with olive oil. Once onions become translucent (about 4 minutes), add some barbecue sauce.

Flip burgers, and baste the cooked side of the patties with the same barbecue sauce used in the onions. After about 7 minutes longer, the burger should be done (these are big thick burgers and may take longer to grill to your liking).

Baste again with sweet barbecue sauce before removing from grill. Grill buns (if desired)

To build burger, take toasted bun, add patty, and top with smothered barbecue onions. You can add tomato or lettuce, if you'd like, but the flavors are great without them.

Recipe Name:  Strawberry Soy Smoothie

Servings: 4

Submitted By: Kathleen Horacek

Food Category: Appetizers & Beverages

Cooking Time: 10 minutes

Calories Per Serving (if known):

127 Cals

19 Carbs

4 Fat

7 Protein

Ingredients

2 c vanilla soymilk

1 c soft silken tofu

10 oz strawberries, frozen

½ c orange juice

1 T honey

Directions:

Mix in blender until smooth.  Serve immediately.

Recipe Name: Tropical Smoothie

Servings: 3

Submitted By: Kathleen Horacek

Food Category: Appetizers & Beverages

Cooking Time: 10 minutes

Calories Per Serving (if known):

148 Cals

26 Carbs

3 Fat

5 Protein

Ingredients

1 c frozen pineapple pieces

1 frozen banana (peel banana before freezing)

¾ c milk

½ c low fat vanilla yogurt

½ c orange juice

3 T coconut

Directions:

Blend until smooth serve immediately.

Tip:  Fage yogurt would increase protein count and some vanilla protein powder would help too.  Adjust NI accordingly if subbing ingredients.

Recipe Name: Blueberry Orange Smoothie

Servings: 3

Submitted By: Kathleen Horacek

Food Category: Appetizers & Beverages

Cooking Time: 10 minutes

Calories Per Serving (if known):

157 Cals

28 Carbs

3 Fat

7 Protein

Ingredients

2 ½ c frozen blueberries

8 oz vanilla low fat yogurt

1/2 orange juice

½ c milk

1 t vanilla extract

Directions:

Put into blender and blend until smooth.

Tips:  This recipe could be altered to use protein powder.  I think that Bill’s protein powder that he uses would be great.  Also, the Fage yogurt would add some extra protein as well.

Make sure that you alter the NI if subbing protein powder or Fage yogurt.

Recipe Name: Protein Pancakes

Servings: 3 (equals about 4 small pancakes)

Submitted By: Kathleen Horacek

Food Category: Breakfast

Cooking Time: 20 minutes

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

1 c Quaker Oats Old-Fashioned Oats

1 c 2% cottage cheese

6 large egg whites

1 T vanilla extract

1 T cinnamon

1 ½ T Splenda (optional)

½ t baking powder

Directions:

Mix all ingredients in blender for 1-2 minutes.  Pour over heated non-stick pan and cook.  Flip pancakes when you start to see bubbles coming through the top.

Tip:  These pancakes are WONDERFUL and will make you think you are getting the real thing.  I promise.  They are great topped with sugar free syrup, jelly or fresh fruit.

Recipe Name: Flex Muffins

Servings: 12 muffins-4 servings (3 muffins per serving)

Submitted By: Kathleen

Food Category: Breakfast

Cooking Time: 45 minutes

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

16 oz egg whites

1 large egg

1 ½ c oatmeal

½ c Splenda

½ c lowfat cottage cheese