Chicken Scampi

Cooking Time: 30 minutes - one hour

Ingredients:

1 1/4 pound boneless, skinless chicken breast 2 tablespoons olive oil 1/2 teaspoon black pepper 2 tablespoons parmesan cheese 2 tablespoons parsley, chopped 2 cloves garlic, minced 1 teaspoon oregano 2 tablespoons Worchestershire sauce 1/4 cup white wine, optional 1/4 cup fresh lemon juice

Directions: Cut chicken into 1" strips. Mix marinade ingredients in a zip-lock baggie and shake to mix. Add chicken to baggie and marinate for 30 minutes. Broil 10 - 14 minutes (or until all the pink is gone), turning once halfway through.

Servings: 4 116 calories, 9g fat.

Author: Polly Pitchford, Full Spectrum Health™

Fresh Guacamole

Ingredients:

4 ripe avocados, washed, peeled, pitted and mashed.
2 cups chopped, peeled Fresh Tomatoes
1/4 cup finely chopped Onion
1 Jalapeno Pepper, seeded and finely chopped
1 tablespoon Olive or Vegetable Oil
1 teaspoon White Vinegar
1 teaspoon Ground Cumin
1 teaspoon Salt
1 Garlic clove, minced

Method:

In a bowl, combine all ingredients; mix well. Let stand for about 1 hour. Serve at room temperature. Store in a covered container in the refrigerator.

Roasted Turkey Breast

 

 

 

 

 

 

Ingredients

• 3/4  cup  apple cider
• 5  tablespoons  dark corn syrup, divided
• 1  turkey breast
  
• 1  tablespoon  poultry seasoning
• 1  tablespoon  dried rubbed sage
• 1  teaspoon  salt
• 1/4  teaspoon  black pepper
• 4  garlic cloves, sliced and divided
• 2  onions, quartered and divided
• 2  Golden Delicious apples, cored, quartered, and divided
• Cooking spray
• 1  teaspoon  butter

Preparation

Preheat oven to 375°.
Combine the cider and 4 tablespoons corn syrup in a small saucepan; bring to a boil. Remove from heat; set aside.
Rinse turkey with cold water; pat dry.
Combine poultry seasoning, sage, salt, and pepper.
Rub seasoning mixture into skin and body cavity.
Place half of the garlic, onion quarters, and apple quarters into the body cavity.
Place turkey, breast side up, in a shallow roasting pan coated with cooking spray.
Arrange remaining garlic, onion, and apple around turkey in pan.
Bake at 375° for 45 minutes.
Baste turkey with cider syrup, and cover with foil.
Bake at 375° an additional 2 hours and 15 minutes or until meat thermometer registers 180°, basting with cider syrup 4 times at regular intervals.
Let stand for 10 minutes.

Nutritional Information

Calories: 331 (24% from fat)

Fat: 8.8g (sat 3g,mono 1.9g,poly 2.5g)

Protein: 50.4g

Carbohydrate: 9.4g

Fiber: 0.1g

Cholesterol: 130mg

Iron: 3.2mg

Sodium: 396mg

Calcium: 52mg

Chocolate Oatmeal Cookies

In response to my mothers request for healthier sweets:












Ingredients:

• 2 egg whites
• 1/2 Cup Unsweetened Applesauce
• 4 Pkts Splenda
• 1 Tbsp Molasses
• 2 Tbsp Cocoa
• Dash Vanilla
• Dash Salt
• Dash Baking Soda
• 1/2 Cup Oats
• 1/4 Cup Whole Wheat Flour

Instructions:

1. Mix in order listed, drop by spoonfuls onto cookie sheet sprayed with Pam
2. Bake at 350º for 10 minutes
3. Cool on rack

from www.bodyforlife-recipes.com

Power Pancakes

Another simple recipe that takes about 5 minutes to make. They are delicious, although a much firmer consistency then regular pancakes, but you get all your protein, carbs from the whole grain. Enjoy!
  Ingredients:

• 6 Egg whites
• 1 Egg yolk
• 1 - 1 1/2 Cups of dried Oatmeal
• Splash of vanilla extract
• Cinnamon

Serving: 2 
Instructions:

1. Mix all ingredients in a blender for about 10 seconds
2. Heat non-stick pan or skillet, spray with Pam cooking oil
3. Cook on one side until edges start to bubble, flip and cook for about 1 minute

www.bodyforlife-recipes.com

Split Pea soup with ham

Ingredients
1 bag dried split peas
8 c chicken broth
1 1/2 pounds ham bone or 1c minced ham
1 onion thinly sliced
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon ground black pepper
tbsp minced garlic
3 stalks celery, chopped
3 carrots, chopped
1 potato, diced

Layer ingredients in slow cooker in the order given; pour in water. Do not stir ingredients. Cover and cook on HIGH 4 to 5 hours or on low 8 to 10 hours until peas are very soft and ham falls off bone. Remove bones and bay leaf. put half of soup in blender to thicken 1 cup at a time and then add back to unblended half.

Spicy Parmesan Meatballs

Want to eat healthier? Make meatballs with high-fiber cereal and serve them over delicious whole wheat pasta. From eatbetteramerica.

Prep Time:50 min
Start to Finish:50 min
makes:4 servings

3/4 cup Fiber One® original bran cereal
1 lb extra-lean (at least 90%) ground beef
1/4 cup shredded Parmesan cheese (1 oz)
3/4 teaspoon Italian seasoning
1/4 teaspoon garlic powder
1 can (8 oz) tomato sauce
1 can (14.5 oz) diced tomatoes with green pepper and onion, undrained
1/8 teaspoon ground red pepper (cayenne)
6 oz uncooked whole wheat angel hair (capellini) pasta
Additional shredded Parmesan cheese, if desired
1 to 2 tablespoons chopped fresh parsley, if desired

1. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
2. In large bowl, mix cereal, ground beef, 1/4 cup cheese, the Italian seasoning, garlic powder and 1/4 cup of the tomato sauce until well blended. Shape into 16 (1 1/2-inch) meatballs.
3. Spray 12-inch skillet with cooking spray. Cook meatballs in skillet over medium heat 8 to 10 minutes, turning occasionally, until browned. Drain if necessary. Add remaining tomato sauce, tomatoes and red pepper to skillet; turn meatballs to coat.
4. Cover; cook over medium-low heat 15 to 20 minutes, stirring sauce and turning meatballs occasionally, until meatballs are thoroughly cooked and no longer pink in center.
5. Meanwhile, cook and drain pasta as directed on package. Serve meatballs over pasta. Top each serving with additional Parmesan cheese and parsley.


Nutritional Information
1 Serving: Calories 460 (Calories from Fat 110); Total Fat 12g (Saturated Fat 5g, Trans Fat 1/2g); Cholesterol 75mg; Sodium 950mg; Total Carbohydrate 54g (Dietary Fiber 10g, Sugars 9g); Protein 33g Percent Daily Value*: Vitamin A 10%; Vitamin C 10%; Calcium 20%; Iron 40%

Turkey Lasagna

 

 

 

 

 

 

Ingredients

• 1  pound  extra lean ground turkey breast
• Cooking spray
• 1 1/2  cups  water
• 1  (26-ounce) bottle fat-free Italian pasta sauce (such as Healthy Choice)
• 3  cups  (12 ounces) shredded part-skim mozzarella cheese, divided
• 2  cups  1% low-fat cottage cheese
• 1/2  cup  (2 ounces) grated fresh Parmesan cheese
• 1/2  cup  egg substitute
• 1/4  cup  chopped fresh parsley
• 1/4  teaspoon  black pepper
• 9  uncooked lasagna noodles

Preparation

Preheat oven to 350°.
Cook the turkey in a large saucepan coated with cooking spray over medium heat until browned, stirring to crumble. Add water and pasta sauce; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Remove from heat.
Combine 2 cups mozzarella, cottage cheese, and next 4 ingredients (cottage cheese through pepper) in a bowl.
Spread 1 cup turkey mixture in bottom of a 13 x 9-inch baking dish. Arrange 3 noodles over turkey mixture; top with 1 1/2 cups turkey mixture. Spread half of cheese mixture over turkey mixture. Repeat layers, ending with the remaining turkey mixture.
Cover and bake at 350° for 1 hour. Sprinkle with 1 cup mozzarella cheese, and bake, uncovered, for 10 minutes. Let lasagna stand 10 minutes before serving.

Nutritional Information 1 serving - 8 servings total recipe

Calories:385 (24% from fat)

Fat:10.4g (sat 6.2g,mono 2.8g,poly 0.7g)

Protein:39g

Carbohydrate:32g

Fiber:2.3g

Cholesterol:62mg

Iron:2.5mg

Sodium:902mg

Calcium:481mg

From Cooking Light

Barbecued Chicken Burritos

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients

• 1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
• 1/2 cup prepared barbecue sauce
• 1 cup canned black beans, rinsed
• 1/2 cup frozen corn, thawed, or canned corn, drained
• 1/4 cup reduced-fat sour cream
• 4 leaves romaine lettuce
• 4 10-inch whole-wheat tortillas
• 2 limes, cut in wedges

Preparation

1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

Per serving: 353 calories; 9 g fat (3 g sat, 3 g mono); 82 mg cholesterol; 40 g carbohydrates; 33 g protein; 5 g fiber; 579 mg sodium; 39 mg potassium.
Nutrition Bonus: Fiber (24% daily value), Iron (20% dv).

From Eatingwell.com

Healthy Breaded Fish

4 fillets of white fish

1/2 cup flour
1 egg
Panko crumbs
Salt and pepper
2 tbsp. peanut, light olive or vegetable oil


1. Sprinkle 1/2 cup flour mixed with some salt and pepper in the first plate. You won't need as much as you think.

2. Break an egg into the bowl and mix it up with a fork. If you are out of egg, 1/2 cup milk is okay to use.

3. Spread the panko crumbs on the last plate. If these are difficult to find, insert about a dozen saltine crackers into a zipped plastic bag. Crush them by rolling over the plastic bag with a rolling pin. Spill cracker crumbs onto the last plate.

4. After drying each thin fish fillet with a paper towel, approach the row of plates as if it were an assembly line. Take each piece of fish and coat both sides in flour, dip or dredge in egg, then coat in panko crumbs.

5. When all fillets are coated with the three ingredients, heat 2 tbsp oil in a frying pan over medium heat. When the oil in the pan is heated, gently place coated fillets side by side in the pan.

6. Using a spatula, flip fillets after five minutes, or when the bottom sides are golden brown. After 3 or 4 more minutes, remove the fish and let it sit on a paper towel for a minute to absorb oil. Serve immediately with a lemon wedge.