Nutty Pineapple Coleslaw
4 side servings
* 1 1/2 cups packaged shredded coleslaw mix
* 1/4 cup well-drained pineapple tidbits (or fresh)
* 2 tablespoons vanilla yogurt (or Fage?)
* 2 tablespoons light mayonnaise
* 1/4 cup honey-roasted peanuts, chopped
1. Mix everything together and garnish with chopped peanuts.
2. Note: this recipe can be doubled or tripled.
Nutrition Facts
Recipe makes 4 side servings)
Calories 94
Total Fat 7.5g 11%
Cholesterol 3mg 1%
Sodium 96mg 4%
Potassium 156mg 4%
Total Carbohydrate 5.0g 1%
Dietary Fiber 1.6g 6%
Sugars 2.8g
Protein 3.3g 6%
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Sunday, February 7, 2010
Blueberry Muffins
1/4 cup butter, softened
1/2 cup Nature Sweet Crystals (I used Splenda)
1 whole egg
1 egg white
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
1/2 cup ricotta cheese
3/4 cup flour
1/2 cup almond flour (I used ground flaxseed)
1/4 teaspoon salt
1 teaspoon baking powder
2 cups fresh blueberries
Splenda granular
Preheat oven to 350 degrees. Grease 12 regular muffin cups and set aside.
In a large bowl cream the butter and NS crystals. Beat in whole egg, egg white, vanilla extract, almond extract, and ricotta cheese. In a small bowl mix the flour, almond flour, salt, and baking powder. Stir into the ricotta mixture just until moistened. Fold in 1 1/4 cup berries. Fill muffin cups with batter. Press the remaining berries on the top of the batter and sprinkle with Splenda. Bake for 18-20 minutes or until golden on the edges and a tester comes out with moist crumbs. Makes 10 regular-sized muffins.
Per Serving: Calories151; Protein 5 g; Fat 8 g; Carbs 11 g; Sugar 3 g; Sodium 124 mg
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And with replacing the butter with applesauce:
Cal: 111
Fat: 4.7
Carb: 14
Fiber: 3
Sugar: .8
Protein: 4.7
Enjoy!
1/2 cup Nature Sweet Crystals (I used Splenda)
1 whole egg
1 egg white
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
1/2 cup ricotta cheese
3/4 cup flour
1/2 cup almond flour (I used ground flaxseed)
1/4 teaspoon salt
1 teaspoon baking powder
2 cups fresh blueberries
Splenda granular
Preheat oven to 350 degrees. Grease 12 regular muffin cups and set aside.
In a large bowl cream the butter and NS crystals. Beat in whole egg, egg white, vanilla extract, almond extract, and ricotta cheese. In a small bowl mix the flour, almond flour, salt, and baking powder. Stir into the ricotta mixture just until moistened. Fold in 1 1/4 cup berries. Fill muffin cups with batter. Press the remaining berries on the top of the batter and sprinkle with Splenda. Bake for 18-20 minutes or until golden on the edges and a tester comes out with moist crumbs. Makes 10 regular-sized muffins.
Per Serving: Calories151; Protein 5 g; Fat 8 g; Carbs 11 g; Sugar 3 g; Sodium 124 mg
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And with replacing the butter with applesauce:
Cal: 111
Fat: 4.7
Carb: 14
Fiber: 3
Sugar: .8
Protein: 4.7
Enjoy!
Turkey Pepporoni "Chips"
Preheat the oven to 425 degrees F.
Lay the pepperoni slices in a single layer on a baking sheet and bake for 8 to 10 minutes.
Remove the pan from the oven and soak up the excess grease by pressing paper towels against the pepperoni chips. Return the pan to the oven and bake an additional 2 to 4 minutes, until the pepperoni slices are very crispy.
Nutrition for Hormel Sliced Turkey Pepperoni per 30g (17 slices)
===============================================
73 calories
3.5g fat
..101g sat fat
..1.1g polyunsaturated fat
..1.5g mono fat
37mg cholesterol
557g sodium
1.1g carbs
9.3g protein
Lay the pepperoni slices in a single layer on a baking sheet and bake for 8 to 10 minutes.
Remove the pan from the oven and soak up the excess grease by pressing paper towels against the pepperoni chips. Return the pan to the oven and bake an additional 2 to 4 minutes, until the pepperoni slices are very crispy.
Nutrition for Hormel Sliced Turkey Pepperoni per 30g (17 slices)
===============================================
73 calories
3.5g fat
..101g sat fat
..1.1g polyunsaturated fat
..1.5g mono fat
37mg cholesterol
557g sodium
1.1g carbs
9.3g protein
Stuffed Cabbage Rolls
Stuffed Cabbage Rolls
SERVINGS: 6
INGREDIENTS
1 pound 93% lean ground turkey
1 head of cabbage
1 serving Minute Rice
2 teaspoons garlic powder
1 teaspoon onion powder
2 teaspoons Oregano or Italian seasoning
2 cups tomato sauce
DIRECTIONS
Preheat oven to 350 degrees
Wash and blanch cabbage to make leaves pliable
Prepare rice as directed
Brown turkey in skillet over medium heat. Drain excess grease. Add the powders and seasonings
Combine rice and meat, mixing well
Place ½ cup of mixture into center of 1 cabbage leaf. Rollup, sealing both ends as you roll
Place cabbage rolls in baking dish side by side
Top the cabbage rolls off with the tomato sauce, letting it spill over to the bottom of the dish
Bake for 35 to 45 minutes. Let stand for 5 to 10 minutes.
NUTRITIONAL ANALYSIS PER SERVING (1 roll)
Calories: 174
Fat: 5.5 grams
Protein: 15 grams
Carbohydrate: 16 grams
Cholesterol: 54 mg
Sodium: 560 mg
Sugar: 6 grams
SERVINGS: 6
INGREDIENTS
1 pound 93% lean ground turkey
1 head of cabbage
1 serving Minute Rice
2 teaspoons garlic powder
1 teaspoon onion powder
2 teaspoons Oregano or Italian seasoning
2 cups tomato sauce
DIRECTIONS
Preheat oven to 350 degrees
Wash and blanch cabbage to make leaves pliable
Prepare rice as directed
Brown turkey in skillet over medium heat. Drain excess grease. Add the powders and seasonings
Combine rice and meat, mixing well
Place ½ cup of mixture into center of 1 cabbage leaf. Rollup, sealing both ends as you roll
Place cabbage rolls in baking dish side by side
Top the cabbage rolls off with the tomato sauce, letting it spill over to the bottom of the dish
Bake for 35 to 45 minutes. Let stand for 5 to 10 minutes.
NUTRITIONAL ANALYSIS PER SERVING (1 roll)
Calories: 174
Fat: 5.5 grams
Protein: 15 grams
Carbohydrate: 16 grams
Cholesterol: 54 mg
Sodium: 560 mg
Sugar: 6 grams
Turkey Bean Enchilada
Turkey Bean Enchilada
SERVINGS: 4
INGREDIENTS
6 medium scallions, white and green parts chopped
2 cups cooked skinless, white turkey meat, cubed
15 oz canned pinto beans, drained and rinsed
1 cup canned enchilada sauce or taco sauce, divided
4 medium-sized fat-free or low-carb tortillas
½ cup shredded reduced fat Mexican cheese
DIRECTIONS
Preheat oven to 350 degrees.
Combine scallions, turkey, beans, and ½ cup enchilada or taco sauce.
Fill each tortilla with ¼ of turkey-bean mixture. Fold in sides, top and bottom of tortilla to completely enclose filling.
Place tortillas seam side down in a 9x13 inch baking dish.
Pour remaining ½ cup of sauce over top of enchiladas and top with cheese.
Cover pan and bake until heated through and cheese is hot and bubbly (about 20 minutes)
NUTRITIONAL ANALYSIS PER SERVING (1 ENCHILADA)
Calories: 175
Fat: 3 grams
Protein: 14 grams
Carbohydrate: 19 grams
Cholesterol: 27 mg
Sodium: 815 mg
Sugar: 3 grams
SERVINGS: 4
INGREDIENTS
6 medium scallions, white and green parts chopped
2 cups cooked skinless, white turkey meat, cubed
15 oz canned pinto beans, drained and rinsed
1 cup canned enchilada sauce or taco sauce, divided
4 medium-sized fat-free or low-carb tortillas
½ cup shredded reduced fat Mexican cheese
DIRECTIONS
Preheat oven to 350 degrees.
Combine scallions, turkey, beans, and ½ cup enchilada or taco sauce.
Fill each tortilla with ¼ of turkey-bean mixture. Fold in sides, top and bottom of tortilla to completely enclose filling.
Place tortillas seam side down in a 9x13 inch baking dish.
Pour remaining ½ cup of sauce over top of enchiladas and top with cheese.
Cover pan and bake until heated through and cheese is hot and bubbly (about 20 minutes)
NUTRITIONAL ANALYSIS PER SERVING (1 ENCHILADA)
Calories: 175
Fat: 3 grams
Protein: 14 grams
Carbohydrate: 19 grams
Cholesterol: 27 mg
Sodium: 815 mg
Sugar: 3 grams
Sunday, January 24, 2010
Chicken & Grape Salad
Ingredients
1 pound grilled chicken
1 cup grapes, sliced
2 TBSP light mayo
1/4 cup walnuts
Directions
Mix all ingredients and serve with on lettuce or bread.
Number of Servings: 4
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 227.2
Total Fat: 9.0 g
Cholesterol: 68.4 mg
Sodium: 134.4 mg
Total Carbs: 8.8 g
Dietary Fiber: 0.9 g
Protein: 27.6 g
1 pound grilled chicken
1 cup grapes, sliced
2 TBSP light mayo
1/4 cup walnuts
Directions
Mix all ingredients and serve with on lettuce or bread.
Number of Servings: 4
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 227.2
Total Fat: 9.0 g
Cholesterol: 68.4 mg
Sodium: 134.4 mg
Total Carbs: 8.8 g
Dietary Fiber: 0.9 g
Protein: 27.6 g
Easy Slow Cooker Beef and Mushrooms
Ingredients
1 pound lean beef stew meat
1 can low-fat cream of mushroom soup
1/2 cup water
1 packet dry onion soup mix
8 oz fresh mushrooms (whole or sliced, your preference)
Directions
Brown meat in skillet over med-high heat. You can skip this step to save time and the recipe will still be great. I just think it gives the meat more flavor and helps it hold together better. Place meat in 4 quart crock pot. Place mushrooms on top of beef. Combine soup, water and soup mix and pour over mushrooms and beef. Cook on low for 6-8 hours or high for 3-4 hours.
Tastes great over brown rice or hot cooked noodles (neither are included in calorie count).
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 214.0
Total Fat: 6.0 g
Cholesterol: 71.2 mg
Sodium: 976.1 mg
Total Carbs: 12.4 g
Dietary Fiber: 1.7 g
Protein: 26.9 g
1 pound lean beef stew meat
1 can low-fat cream of mushroom soup
1/2 cup water
1 packet dry onion soup mix
8 oz fresh mushrooms (whole or sliced, your preference)
Directions
Brown meat in skillet over med-high heat. You can skip this step to save time and the recipe will still be great. I just think it gives the meat more flavor and helps it hold together better. Place meat in 4 quart crock pot. Place mushrooms on top of beef. Combine soup, water and soup mix and pour over mushrooms and beef. Cook on low for 6-8 hours or high for 3-4 hours.
Tastes great over brown rice or hot cooked noodles (neither are included in calorie count).
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 214.0
Total Fat: 6.0 g
Cholesterol: 71.2 mg
Sodium: 976.1 mg
Total Carbs: 12.4 g
Dietary Fiber: 1.7 g
Protein: 26.9 g
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