Ingredient List
SERVES 8
* 4 cups frozen Silver Queen or other sweet corn kernels, thawed
* 4 cups peeled and diced butternut squash
* 2 cloves garlic, minced
* 1 tsp. salt
* 1/2 tsp. white pepper
* 4 cups water
* 2 Tbs. chicken-flavored broth powder
* 4 Tbs. olive oil
* 1 lb. firm tofu, diced
* 1/4 cup all-purpose flour
* 1/2 cup pine nuts
* 2 scallions, minced, for garnish
Directions
1. Place corn in blender or food processor, and purée until coarse. Transfer corn to heavy saucepan, and add squash, garlic, salt, pepper, water and broth powder. Bring to a boil over medium heat, and cook until squash is tender.
2. Meanwhile, heat large skillet over medium heat, and add oil. Toss diced tofu in flour, and sauté until browned on all sides. Add pine nuts, and sauté 1 minute more. When squash is tender, add tofu and pine nuts, stir and continue cooking 5 minutes. Remove from heat, garnish with scallions and serve.
Nutritional Information Per SERVING:
Calories: 260,
Protein: 10g,
Total fat: 14g,
Saturated fat: 2g,
Carbs: 29g,
Cholesterol: mg,
Sodium: 580mg,
Fiber: 4g,
Sugars: 4g
Thursday, September 30, 2010
Wednesday, September 29, 2010
Mock Guac(amole)
Ingredient List
Makes 2 cups
* 4 cups fresh or frozen peas
* 1 medium tomato, chopped (about 1 cup)
* 1 bunch green onions, chopped (about 1/2 cup)
* 1/2 cup chopped cilantro
* 1/4 cup fresh lime juice
* 1/2 tsp. salt
* 1/4 tsp. ground black pepper
* 1/8 tsp. hot pepper sauce
Directions
1. Bring large pot of salted water to a boil. Add peas, and cook 15 minutes. Drain, and rinse under cold water. Purée in food processor, then press through medium-meshed sieve with back of ladle to separate skins from purée.
2. Combine pea purée and remaining ingredients in medium bowl. Let stand 30 minutes to develop flavors. Serve with tortilla chips or Mexican dishes.
Nutritional Information Per TABLESPOON:
Calories: 15,
Protein: 1g,
Total fat: g,
Saturated fat: g,
Carbs: 3g,
Cholesterol: mg,
Sodium: 37mg,
Fiber: 1g,
Sugars: 1g
Makes 2 cups
* 4 cups fresh or frozen peas
* 1 medium tomato, chopped (about 1 cup)
* 1 bunch green onions, chopped (about 1/2 cup)
* 1/2 cup chopped cilantro
* 1/4 cup fresh lime juice
* 1/2 tsp. salt
* 1/4 tsp. ground black pepper
* 1/8 tsp. hot pepper sauce
Directions
1. Bring large pot of salted water to a boil. Add peas, and cook 15 minutes. Drain, and rinse under cold water. Purée in food processor, then press through medium-meshed sieve with back of ladle to separate skins from purée.
2. Combine pea purée and remaining ingredients in medium bowl. Let stand 30 minutes to develop flavors. Serve with tortilla chips or Mexican dishes.
Nutritional Information Per TABLESPOON:
Calories: 15,
Protein: 1g,
Total fat: g,
Saturated fat: g,
Carbs: 3g,
Cholesterol: mg,
Sodium: 37mg,
Fiber: 1g,
Sugars: 1g
Steamed Kale
4 Servings
Ingredients:
1 lb kale
1 tsp extra-virgin olive oil
2 cloves garlic, minced
1/2 cup water
1 tsp cider vinegar
Salt and pepper to taste
Instructions:
Wash the kale well by submerging it in clean water a couple of times. Use a sharp knife to cut out the ribs of the kale and coarsely chop the leaves. In a large skillet with a lid, heat the oil. Saute the garlic until it just begins to turn golden. Add the kale and the water. Stir briefly and cover. Cook on medium until the kale is tender but still bright green. Sprinkle with vinegar, season to taste and serve.
Nutritional Information:
Per serving:
69 calories
2 g total fat (0 g sat)
0 mg cholesterol
12 g carbohydrate
4 g protein
2 g fiber
49 mg sodium
Ingredients:
1 lb kale
1 tsp extra-virgin olive oil
2 cloves garlic, minced
1/2 cup water
1 tsp cider vinegar
Salt and pepper to taste
Instructions:
Wash the kale well by submerging it in clean water a couple of times. Use a sharp knife to cut out the ribs of the kale and coarsely chop the leaves. In a large skillet with a lid, heat the oil. Saute the garlic until it just begins to turn golden. Add the kale and the water. Stir briefly and cover. Cook on medium until the kale is tender but still bright green. Sprinkle with vinegar, season to taste and serve.
Nutritional Information:
Per serving:
69 calories
2 g total fat (0 g sat)
0 mg cholesterol
12 g carbohydrate
4 g protein
2 g fiber
49 mg sodium
Tuesday, September 28, 2010
Broccoli Soup
2 Servings
This is a simple broccoli soup that can be prepared quickly.
Ingredients:
1 cup vegetable stock
3 cups chopped broccoli (about 1/2 large bunch)
1 clove garlic, minced
2 tsp grated ginger root
1 cup soy milk or skim milk
1 tsp low-sodium soy sauce
1/4 cup finely chopped red onion
Instructions:
1. In a large saucepan, bring the vegetable broth to a boil.
2. Add the chopped broccoli, garlic and ginger. Reduce the heat to low and cover. Steam for about 5 minutes or until the broccoli is tender. Remove from the heat.
3. After the broccoli has cooled slightly, puree it in a food processor or blender. Return it to the sauce pan.
4. Add the soy milk or skim milk and soy sauce. Warm over low heat.
5. Serve sprinkled with chopped red onion.
Nutritional Information:
Per serving:
99 calories
3 g total fat (0 g sat)
0 mg cholesterol
13 g carbohydrate
9 g protein
6 g fiber
150 mg sodium
This is a simple broccoli soup that can be prepared quickly.
Ingredients:
1 cup vegetable stock
3 cups chopped broccoli (about 1/2 large bunch)
1 clove garlic, minced
2 tsp grated ginger root
1 cup soy milk or skim milk
1 tsp low-sodium soy sauce
1/4 cup finely chopped red onion
Instructions:
1. In a large saucepan, bring the vegetable broth to a boil.
2. Add the chopped broccoli, garlic and ginger. Reduce the heat to low and cover. Steam for about 5 minutes or until the broccoli is tender. Remove from the heat.
3. After the broccoli has cooled slightly, puree it in a food processor or blender. Return it to the sauce pan.
4. Add the soy milk or skim milk and soy sauce. Warm over low heat.
5. Serve sprinkled with chopped red onion.
Nutritional Information:
Per serving:
99 calories
3 g total fat (0 g sat)
0 mg cholesterol
13 g carbohydrate
9 g protein
6 g fiber
150 mg sodium
Monday, September 27, 2010
Barley and Vegetable Soup
6 Servings
Ingredients:
3/4 cup medium pearl barley
11 cups vegetable stock
2 tbsp vegetable oil
1 1/2 cups chopped onion
1 cup chopped carrots
1/2 cup chopped celery
1 cup thinly sliced mushrooms
salt to taste
1/2 bunch parsley
Instructions:
1. In a saucepan, combine the barley and 3 cups of vegetable stock. Bring to a boil over medium heat, cover, and simmer for 1 hour, or until the liquid is absorbed.
2. Meanwhile, heat the vegetable oil in a large pot and add the onion, carrots, celery and mushrooms. Cover and sweat the vegetables for about 5 minutes, until they begin to soften.
3. Add the remaining vegetable stock and simmer 30 minutes, covered.
4. Add the barley and simmer 5 minutes more. Add salt to taste and ladle into bowls. Serve garnished with some chopped fresh parsley.
Nutritional Information:
Per serving:
203 calories
5 g total fat (0 g sat)
0 mg cholesterol
34 g carbohydrate
7 g protein
5 g fiber
150 mg sodium
Ingredients:
3/4 cup medium pearl barley
11 cups vegetable stock
2 tbsp vegetable oil
1 1/2 cups chopped onion
1 cup chopped carrots
1/2 cup chopped celery
1 cup thinly sliced mushrooms
salt to taste
1/2 bunch parsley
Instructions:
1. In a saucepan, combine the barley and 3 cups of vegetable stock. Bring to a boil over medium heat, cover, and simmer for 1 hour, or until the liquid is absorbed.
2. Meanwhile, heat the vegetable oil in a large pot and add the onion, carrots, celery and mushrooms. Cover and sweat the vegetables for about 5 minutes, until they begin to soften.
3. Add the remaining vegetable stock and simmer 30 minutes, covered.
4. Add the barley and simmer 5 minutes more. Add salt to taste and ladle into bowls. Serve garnished with some chopped fresh parsley.
Nutritional Information:
Per serving:
203 calories
5 g total fat (0 g sat)
0 mg cholesterol
34 g carbohydrate
7 g protein
5 g fiber
150 mg sodium
Sunday, September 26, 2010
Miso Soup
4 Servings
To preserve it's properties, miso should not be boiled. Add it to a soup after it has been removed from direct heat.
Ingredients:
2 teaspoons canola oil
3 slices fresh ginger root
1 large onion
2 carrots, peeled and thinly sliced
2 stalks celery, thinly sliced
4 cups coarsely chopped cabbage
5 cups water
4 tablespoons miso (dark or light, available at natural-food stores)
Scallions
Sesame oil (optional)
Instructions:
1. Heat canola oil in large pot. Add ginger and onion, thinly sliced. Saute over medium heat for 5 minutes and add carrots, celery, and cabbage. Stir well.
2. Add water, bring rapidly to a boil, then lower heat and simmer covered till carrots are tender, about 10 minutes. Remove from heat.
3. Place miso in a bowl, add a little of the vegetable broth, and stir well into a smooth paste. Add more broth to thin the mixture, then add to the pot of soup. Let rest for a few minutes.
4. Serve in bowls with chopped raw scallions. You may wish to remove the sliced ginger before serving, and you can add a few drops of roasted (dark) sesame oil to each bowl, if desired, for a smoother nutty flavor.
Nutritional Information:
Per serving:
108 calories
6 g total fat (1 g sat)
0 mg cholesterol
13 g carbohydrate
3 g protein
3 g fiber
675 mg sodium
To preserve it's properties, miso should not be boiled. Add it to a soup after it has been removed from direct heat.
Ingredients:
2 teaspoons canola oil
3 slices fresh ginger root
1 large onion
2 carrots, peeled and thinly sliced
2 stalks celery, thinly sliced
4 cups coarsely chopped cabbage
5 cups water
4 tablespoons miso (dark or light, available at natural-food stores)
Scallions
Sesame oil (optional)
Instructions:
1. Heat canola oil in large pot. Add ginger and onion, thinly sliced. Saute over medium heat for 5 minutes and add carrots, celery, and cabbage. Stir well.
2. Add water, bring rapidly to a boil, then lower heat and simmer covered till carrots are tender, about 10 minutes. Remove from heat.
3. Place miso in a bowl, add a little of the vegetable broth, and stir well into a smooth paste. Add more broth to thin the mixture, then add to the pot of soup. Let rest for a few minutes.
4. Serve in bowls with chopped raw scallions. You may wish to remove the sliced ginger before serving, and you can add a few drops of roasted (dark) sesame oil to each bowl, if desired, for a smoother nutty flavor.
Nutritional Information:
Per serving:
108 calories
6 g total fat (1 g sat)
0 mg cholesterol
13 g carbohydrate
3 g protein
3 g fiber
675 mg sodium
Weekly weigh-in
I was so sick this week, I forgot to post my weigh-in. I am down 1 lbs this week for a total lost of 25 lbs. Considering the completely miserable week I have had, I will take one pound down!
Saturday, September 25, 2010
Easy Huevos Rancheros
1 Serving
Look for a brand of canned, low fat and low sodium all natural refried beans. (Or, make your own.) Most of the fat in this dish is "good fat" from the avocado; if you're trying to lose weight, you might skip the avocado or substitute apple or pear.
Ingredients:
1 whole wheat flour tortilla
1/4 cup low fat, all natural refried beans
1 egg (preferably organic)
2 tbsp salsa
1/4 avocado
Instructions:
Heat the tortilla in the oven briefly until it is slightly crisp. In the meantime, fry the egg and heat up the refried beans in the microwave. Assemble the dish by putting the beans on the crisp tortilla and topping with the fried egg. Garnish with salsa and avocado slices.
Nutritional Information:
Per serving:
297 calories
15 g total fat (3 g sat)
187 mg cholesterol
32 g carbohydrate
13 g protein
7 g fiber
386 mg sodium
Look for a brand of canned, low fat and low sodium all natural refried beans. (Or, make your own.) Most of the fat in this dish is "good fat" from the avocado; if you're trying to lose weight, you might skip the avocado or substitute apple or pear.
Ingredients:
1 whole wheat flour tortilla
1/4 cup low fat, all natural refried beans
1 egg (preferably organic)
2 tbsp salsa
1/4 avocado
Instructions:
Heat the tortilla in the oven briefly until it is slightly crisp. In the meantime, fry the egg and heat up the refried beans in the microwave. Assemble the dish by putting the beans on the crisp tortilla and topping with the fried egg. Garnish with salsa and avocado slices.
Nutritional Information:
Per serving:
297 calories
15 g total fat (3 g sat)
187 mg cholesterol
32 g carbohydrate
13 g protein
7 g fiber
386 mg sodium
Friday, September 24, 2010
Curried Greens
6 Servings
Ingredients:
1 pound spinach, kale, collards, or beet greens (or mixture of all)
2 cloves garlic, pressed or minced
2-3 tablespoons curry powder
1 cup finely chopped tomatoes (fresh or canned)
1 tablespoon tomato paste
1 tablespoon dark-brown sugar
1 tablespoon canola oil
1 cup onion, finely diced
3/4 pound brown potatoes, peeled and cubed
1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Wash and drain greens, removing any coarse stems and midribs. Cut into half-inch strips.
2. In a small bowl, mix together garlic, curry powder, tomatoes, tomato paste, and sugar.
3. Heat the canola oil in a skillet and sauté onion over medium-high heat until it begins to brown. Add the spice-and-tomato mixture, mix well, and cook for a few minutes.
4. Add the potatoes and 2 cups water.
5. Mix well, bring to a boil, reduce heat, cover, and cook for 10 minutes.
6. Add greens and cook for 10 minutes more, or until potatoes are done.
7. Correct seasoning to taste. Garnish with the chopped fresh cilantro if desired.
Nutritional Information:
Per serving:
103 calories
3 g total fat (0 g sat)
0 mg cholesterol
19 g carbohydrate
4 g protein
4 g fiber
250 mg sodium
Ingredients:
1 pound spinach, kale, collards, or beet greens (or mixture of all)
2 cloves garlic, pressed or minced
2-3 tablespoons curry powder
1 cup finely chopped tomatoes (fresh or canned)
1 tablespoon tomato paste
1 tablespoon dark-brown sugar
1 tablespoon canola oil
1 cup onion, finely diced
3/4 pound brown potatoes, peeled and cubed
1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Wash and drain greens, removing any coarse stems and midribs. Cut into half-inch strips.
2. In a small bowl, mix together garlic, curry powder, tomatoes, tomato paste, and sugar.
3. Heat the canola oil in a skillet and sauté onion over medium-high heat until it begins to brown. Add the spice-and-tomato mixture, mix well, and cook for a few minutes.
4. Add the potatoes and 2 cups water.
5. Mix well, bring to a boil, reduce heat, cover, and cook for 10 minutes.
6. Add greens and cook for 10 minutes more, or until potatoes are done.
7. Correct seasoning to taste. Garnish with the chopped fresh cilantro if desired.
Nutritional Information:
Per serving:
103 calories
3 g total fat (0 g sat)
0 mg cholesterol
19 g carbohydrate
4 g protein
4 g fiber
250 mg sodium
15 Minute low-fat vegetarian skillet dinner
1 1/2 cup Macaroni
1 medium onion, chopped
1 tsp each garlic powder, basil and oregano
1 can (796 mL) Diced Tomatoes
1 1/2 cup frozen mixed vegetables
1 can (398 mL) Kidney Beans
1. Cook pasta according to package directions.
2. In large non-stick skillet, cook onion in 1 tsp. oil until tender. Add all other ingredients and stir until mixture boils. Stir in pasta.
3. Turn down heat and simmer until serving. Adjust spices to taste; add hot sauce if desired
Makes 4 to 6 servings
Nutritional Analysis:
No. of Servings: 5, Serving Size: 1.5 cups, Energy: 270Kcal, Protein: 12.5g, Fat: 1.5g, Carbohydrate: 53.7g, Fibre: 7.1g, Iron: 4mg
1 medium onion, chopped
1 tsp each garlic powder, basil and oregano
1 can (796 mL) Diced Tomatoes
1 1/2 cup frozen mixed vegetables
1 can (398 mL) Kidney Beans
1. Cook pasta according to package directions.
2. In large non-stick skillet, cook onion in 1 tsp. oil until tender. Add all other ingredients and stir until mixture boils. Stir in pasta.
3. Turn down heat and simmer until serving. Adjust spices to taste; add hot sauce if desired
Makes 4 to 6 servings
Nutritional Analysis:
No. of Servings: 5, Serving Size: 1.5 cups, Energy: 270Kcal, Protein: 12.5g, Fat: 1.5g, Carbohydrate: 53.7g, Fibre: 7.1g, Iron: 4mg
Thursday, September 23, 2010
Roasted Red Peppers, White Beans and Pesto
2 Servings
Ingredients:
1/2 cup jarred roasted red peppers, cut in strips
1 15-oz can cannellini beans, rinsed and drained
2 cloves garlic, minced
2 tbsp prepared pesto
Instructions:
1. Mix together red peppers, beans and garlic in a small saucepan. Cook over low heat until warmed through.
2. Stir in pesto and serve.
Nutritional Information:
Per serving:
266 calories
4 g total fat (1 g sat)
0 mg cholesterol
43 g carbohydrate
17 g protein
11 g fiber
497 mg sodium
Ingredients:
1/2 cup jarred roasted red peppers, cut in strips
1 15-oz can cannellini beans, rinsed and drained
2 cloves garlic, minced
2 tbsp prepared pesto
Instructions:
1. Mix together red peppers, beans and garlic in a small saucepan. Cook over low heat until warmed through.
2. Stir in pesto and serve.
Nutritional Information:
Per serving:
266 calories
4 g total fat (1 g sat)
0 mg cholesterol
43 g carbohydrate
17 g protein
11 g fiber
497 mg sodium
Creamy Polenta
Ingredients:
* 3/4 cup cornmeal
* 3 cups water
* Pinch of salt
* Freshly ground black pepper
* 1/3 cup freshly chopped parsley (optional)
Preparation:
Heat oven to 425 degrees.
Whisk cornmeal with water in an 8 X 8 inch baking dish, and add salt and pepper, and whisk once more. Cover tightly with foil and bake for 15 minutes. Remove foil, stir, cover again, and bake for another 15 minutes.
Remove from oven and stir with a wire whisk until creamy, adding a little nonfat or low-fat milk if necessary. Add freshly chopped parsley if desired.
Serves 4-6
Per Serving: Calories 87, Calories from Fat 7, Total Fat 0.8g (sat 0.1g), Cholesterol 0mg, Sodium 90mg, Carbohydrate 17.9, Fiber 1.9g, Protein 2g
* 3/4 cup cornmeal
* 3 cups water
* Pinch of salt
* Freshly ground black pepper
* 1/3 cup freshly chopped parsley (optional)
Preparation:
Heat oven to 425 degrees.
Whisk cornmeal with water in an 8 X 8 inch baking dish, and add salt and pepper, and whisk once more. Cover tightly with foil and bake for 15 minutes. Remove foil, stir, cover again, and bake for another 15 minutes.
Remove from oven and stir with a wire whisk until creamy, adding a little nonfat or low-fat milk if necessary. Add freshly chopped parsley if desired.
Serves 4-6
Per Serving: Calories 87, Calories from Fat 7, Total Fat 0.8g (sat 0.1g), Cholesterol 0mg, Sodium 90mg, Carbohydrate 17.9, Fiber 1.9g, Protein 2g
Wednesday, September 22, 2010
Vegetable Stock
20 Cups
This is an excellent vegetable stock - freeze what you don't use for next time.
Ingredients:
1 tbsp extra-virgin olive oil
2 leeks, white and light green parts only, well washed and chopped
4 medium onions, chopped
6 large carrots, peeled and chopped
3 stalks celery, chopped
1 small bunch parsley stems
2 teaspoons dried whole marjoram
1/2 teaspoon dried whole thyme
3 Turkish bay leaves or 1/2 Caolifornia bay leaf
1 1/2 gallons cold purified water
Instructions:
Heat the olive oil over medium heat in a large pot. Add the vegetables and stir-fry to brown lightly. Add the marjoram, thyme, bay leaves, and cold water. Bring the pot to a boil, reduce the heat, cover, and simmer for one hour.
Strain the stock through a fine sieve or a cheesecloth-lined colander. Press or squeeze the vegetables to extract their liquid. Discard the vegetables.
Nutritional Information:
Per serving:
36 calories
0 g sugar
0 g total fat (0 g sat)
0 mg cholesterol
7 g carbohydrate
0 g protein
2 g fiber
0 mg sodium
This is an excellent vegetable stock - freeze what you don't use for next time.
Ingredients:
1 tbsp extra-virgin olive oil
2 leeks, white and light green parts only, well washed and chopped
4 medium onions, chopped
6 large carrots, peeled and chopped
3 stalks celery, chopped
1 small bunch parsley stems
2 teaspoons dried whole marjoram
1/2 teaspoon dried whole thyme
3 Turkish bay leaves or 1/2 Caolifornia bay leaf
1 1/2 gallons cold purified water
Instructions:
Heat the olive oil over medium heat in a large pot. Add the vegetables and stir-fry to brown lightly. Add the marjoram, thyme, bay leaves, and cold water. Bring the pot to a boil, reduce the heat, cover, and simmer for one hour.
Strain the stock through a fine sieve or a cheesecloth-lined colander. Press or squeeze the vegetables to extract their liquid. Discard the vegetables.
Nutritional Information:
Per serving:
36 calories
0 g sugar
0 g total fat (0 g sat)
0 mg cholesterol
7 g carbohydrate
0 g protein
2 g fiber
0 mg sodium
Low Fat Fettuccine Alfredo
Ingredients:
* 1 tbsp reduced fat butter
* 2 garlic cloves, crushed
* 1 tbsp all-purpose flour
* 1 cup fat-free milk
* 1/4 cup fat-free cream cheese
* 1/4 cup Parmesan cheese
* 1 cup broccoli florets
* 1 small red bell pepper, seeded and cut into strips
* 1 small carrot, thinly sliced
* 10 ounces fettuccine
Preparation:
Boil pasta according to instructions. Meanwhile, steam vegetables in a steamer basket over a pot of shallow boiling water until slightly tender, about 3 minutes.
Melt the butter in a nonstick saucepan. Add garlic and saute gently for 1 minute. Whisk in flour to form a paste, then add the milk gradually, stirring constantly until thickened. Stir in cream cheese and Parmesan. Keep stirring until smooth.
Combine hot pasta and vegetables in a large bowl. Add sauce and toss well to coat. Garnish with some parsley or chives. Makes 4 servings.
Per Serving: Calories 353, Calories from Fat 38, Total Fat 4.3g (sat 2.2g), Cholesterol 10mg, Sodium 238mg, Carbohydrate 62.5g, Fiber 3.7g, Protein 16.2g
* 1 tbsp reduced fat butter
* 2 garlic cloves, crushed
* 1 tbsp all-purpose flour
* 1 cup fat-free milk
* 1/4 cup fat-free cream cheese
* 1/4 cup Parmesan cheese
* 1 cup broccoli florets
* 1 small red bell pepper, seeded and cut into strips
* 1 small carrot, thinly sliced
* 10 ounces fettuccine
Preparation:
Boil pasta according to instructions. Meanwhile, steam vegetables in a steamer basket over a pot of shallow boiling water until slightly tender, about 3 minutes.
Melt the butter in a nonstick saucepan. Add garlic and saute gently for 1 minute. Whisk in flour to form a paste, then add the milk gradually, stirring constantly until thickened. Stir in cream cheese and Parmesan. Keep stirring until smooth.
Combine hot pasta and vegetables in a large bowl. Add sauce and toss well to coat. Garnish with some parsley or chives. Makes 4 servings.
Per Serving: Calories 353, Calories from Fat 38, Total Fat 4.3g (sat 2.2g), Cholesterol 10mg, Sodium 238mg, Carbohydrate 62.5g, Fiber 3.7g, Protein 16.2g
Tuesday, September 21, 2010
Frozen Banana Cream
1 Serving
Try it sprinkled with chopped nuts, or on a bed of pureed raspberries or strawberries.
Ingredients:
1 very ripe banana
Instructions:
Peel the banana and cut it into chunks. Put the chunks, uncovered, on a plate in the freezer, and freeze for at least an hour. (They can stay overnight.) When you're ready to serve, take out the banana and put the frozen pieces in a blender or food processor, and process until smooth, scraping down the sides of the container as needed. As the bananas thaw slightly, the texture will become smooth and creamy.
Nutritional Information:
Per serving:
92 calories
0 g total fat (0 g sat)
0 mg cholesterol
23 g carbohydrate
1 g protein
2 g fiber
1 mg sodium
Try it sprinkled with chopped nuts, or on a bed of pureed raspberries or strawberries.
Ingredients:
1 very ripe banana
Instructions:
Peel the banana and cut it into chunks. Put the chunks, uncovered, on a plate in the freezer, and freeze for at least an hour. (They can stay overnight.) When you're ready to serve, take out the banana and put the frozen pieces in a blender or food processor, and process until smooth, scraping down the sides of the container as needed. As the bananas thaw slightly, the texture will become smooth and creamy.
Nutritional Information:
Per serving:
92 calories
0 g total fat (0 g sat)
0 mg cholesterol
23 g carbohydrate
1 g protein
2 g fiber
1 mg sodium
Low Fat Eggplant Bake
Ingredients:
* 1 large or 2 medium eggplants—about 1 pound
* 1 jar low-sodium marinara sauce
* 1 15-ounce tub fat-free ricotta cheese, drained
* 1 6-ounce bag baby spinach
* 1/3 cup freshly grated parmesan cheese
Preparation:
Preheat oven to 450 degrees. Slice eggplant lengthwise to a 1/4 inch thickness. Place on large cookie sheet coated with cooking spray. Roast eggplant until tender, about 20 minutes, turning once half-way through.
When the eggplant is done, remove from oven and set aside. Reduce oven heat to 350 degrees.
Place baby spinach in microwaveable dish and sprinkle with water. Cook until just wilted. Squeeze dry.
Spoon on-third of the marinara sauce on the bottom of an 8-inch by 8-inch baking dish. Lay one-third of eggplant slices over sauce, followed by one-third of the spinach and one-third of the ricotta cheese. Repeat layers. Sprinkle with parmesan cheese and bake for 20-25 minutes until bubbling.
Serves 4
Per Serving: Calories 306, Calories from Fat 29, Total Fat 3.2 (sat 1.6g), Cholesterol 73mg, Sodium 693mg, Carbohydrate 49.7g, Fiber 4.9g, Protein 19.5g
* 1 large or 2 medium eggplants—about 1 pound
* 1 jar low-sodium marinara sauce
* 1 15-ounce tub fat-free ricotta cheese, drained
* 1 6-ounce bag baby spinach
* 1/3 cup freshly grated parmesan cheese
Preparation:
Preheat oven to 450 degrees. Slice eggplant lengthwise to a 1/4 inch thickness. Place on large cookie sheet coated with cooking spray. Roast eggplant until tender, about 20 minutes, turning once half-way through.
When the eggplant is done, remove from oven and set aside. Reduce oven heat to 350 degrees.
Place baby spinach in microwaveable dish and sprinkle with water. Cook until just wilted. Squeeze dry.
Spoon on-third of the marinara sauce on the bottom of an 8-inch by 8-inch baking dish. Lay one-third of eggplant slices over sauce, followed by one-third of the spinach and one-third of the ricotta cheese. Repeat layers. Sprinkle with parmesan cheese and bake for 20-25 minutes until bubbling.
Serves 4
Per Serving: Calories 306, Calories from Fat 29, Total Fat 3.2 (sat 1.6g), Cholesterol 73mg, Sodium 693mg, Carbohydrate 49.7g, Fiber 4.9g, Protein 19.5g
Monday, September 20, 2010
Vietnamese Hot Pot
Ingredient List
Serves 8
Broth
* 4 cups low-sodium vegetable broth
* 2 stalks fresh lemongrass, pounded with rolling pin or mallet and cut into 3-inch lengths
* 1/2 cup chopped cilantro
* ¼-inch piece fresh ginger, cut into 6 rounds
* 4 cloves garlic, peeled
* 2 Thai chiles
* ¼cup low-sodium soy sauce or tamari
* 2 Tbs. light brown sugar
* 1 Tbs. rice wine vinegar
Dippers
* 1 lb. broccoli florets or Chinese broccoli, cut into pieces
* 1 sweet onion, cut into 2-inch pieces
* 16 large white or cremini mushroom caps, stems removed
* 2 stalks bok choy, cut into 1/2-inch slices
* 8 small potatoes, quartered
* 16 prepared vegetable dumplings, ready to cook
* 1 lb. snake beans or green beans, trimmed
* 12 oz. seitan, cut into bite-size pieces
Soup
* 5 oz. dry rice noodles or rice vermicelli
* 1 cup bean sprouts
* Leftover green onions, mint, cilantro, and peanuts from lettuce wraps
* Hoisin and chile sauces, optional
Directions
1. To make Broth: Bring vegetable broth and 5 cups water to a boil in electric wok or electric skillet over medium-high heat. Add lemongrass, cilantro, ginger, garlic, chiles, soy sauce, brown sugar, and vinegar. Reduce heat to low, and simmer 30 minutes. Remove lemongrass, ginger, garlic, and chilies with slotted spoon, and discard. Place broth in center of table for communal dipping.
2. Let guests dip vegetables, potatoes, and dumplings in simmering broth
to cook. (Most vegetables take 2 to 3 minutes, potatoes and dumplings 5 minutes.) Serve with sauces.
3. To make Soup: When all the dippers have been cooked, add rice noodles and sprouts to broth (any uneaten dippers can remain in the soup). Simmer 5 minutes, or until noodles are tender. Serve garnished with onions, mint, cilantro, and peanuts from Lettuce Wrap garnishes. Add hoisin and/or chile sauces, if desired.
Nutritional Information Per serving: Calories: 440, Protein: 23g, Total fat: 5g, Saturated fat: g, Carbs: 78g, Cholesterol: 1mg, Sodium: 734mg, Fiber: 11g, Sugars: 12g
Serves 8
Broth
* 4 cups low-sodium vegetable broth
* 2 stalks fresh lemongrass, pounded with rolling pin or mallet and cut into 3-inch lengths
* 1/2 cup chopped cilantro
* ¼-inch piece fresh ginger, cut into 6 rounds
* 4 cloves garlic, peeled
* 2 Thai chiles
* ¼cup low-sodium soy sauce or tamari
* 2 Tbs. light brown sugar
* 1 Tbs. rice wine vinegar
Dippers
* 1 lb. broccoli florets or Chinese broccoli, cut into pieces
* 1 sweet onion, cut into 2-inch pieces
* 16 large white or cremini mushroom caps, stems removed
* 2 stalks bok choy, cut into 1/2-inch slices
* 8 small potatoes, quartered
* 16 prepared vegetable dumplings, ready to cook
* 1 lb. snake beans or green beans, trimmed
* 12 oz. seitan, cut into bite-size pieces
Soup
* 5 oz. dry rice noodles or rice vermicelli
* 1 cup bean sprouts
* Leftover green onions, mint, cilantro, and peanuts from lettuce wraps
* Hoisin and chile sauces, optional
Directions
1. To make Broth: Bring vegetable broth and 5 cups water to a boil in electric wok or electric skillet over medium-high heat. Add lemongrass, cilantro, ginger, garlic, chiles, soy sauce, brown sugar, and vinegar. Reduce heat to low, and simmer 30 minutes. Remove lemongrass, ginger, garlic, and chilies with slotted spoon, and discard. Place broth in center of table for communal dipping.
2. Let guests dip vegetables, potatoes, and dumplings in simmering broth
to cook. (Most vegetables take 2 to 3 minutes, potatoes and dumplings 5 minutes.) Serve with sauces.
3. To make Soup: When all the dippers have been cooked, add rice noodles and sprouts to broth (any uneaten dippers can remain in the soup). Simmer 5 minutes, or until noodles are tender. Serve garnished with onions, mint, cilantro, and peanuts from Lettuce Wrap garnishes. Add hoisin and/or chile sauces, if desired.
Nutritional Information Per serving: Calories: 440, Protein: 23g, Total fat: 5g, Saturated fat: g, Carbs: 78g, Cholesterol: 1mg, Sodium: 734mg, Fiber: 11g, Sugars: 12g
Spinach and Ginger Frittata
1 Serving
Ingredients:
1 cup spinach leaves (or other greens) torn
1 egg
1 egg white
1 tsp fresh grated ginger root
1 tsp Italian or other seasoning mix
1 tbsp salsa
Instructions:
Tear up the spinach leaves and steam very briefly. (Put the torn leaves in a small saucepan with 1/4 cup of boiling water, cover the saucepan, turn off the heat and allow to steam for about 3-5 minutes. Baby spinach leaves take just 3 minutes.) Fold into the beaten
eggs with the grated ginger, salsa and seasoning. Cook on a non-stick pan sprayed with cooking spray, turning as needed until the eggs are set.
Nutritional Information:
Per serving:
105 calories
5 g total fat (1 g sat)
187 mg cholesterol
3 g carbohydrate
10 g protein
1 g fiber
204 mg sodium
Ingredients:
1 cup spinach leaves (or other greens) torn
1 egg
1 egg white
1 tsp fresh grated ginger root
1 tsp Italian or other seasoning mix
1 tbsp salsa
Instructions:
Tear up the spinach leaves and steam very briefly. (Put the torn leaves in a small saucepan with 1/4 cup of boiling water, cover the saucepan, turn off the heat and allow to steam for about 3-5 minutes. Baby spinach leaves take just 3 minutes.) Fold into the beaten
eggs with the grated ginger, salsa and seasoning. Cook on a non-stick pan sprayed with cooking spray, turning as needed until the eggs are set.
Nutritional Information:
Per serving:
105 calories
5 g total fat (1 g sat)
187 mg cholesterol
3 g carbohydrate
10 g protein
1 g fiber
204 mg sodium
Sunday, September 19, 2010
Eggplant and Portobello Schnitzel
Ingredient List
Serves 8
* Schnitzel
* 1 cup nonfat milk
* 1 large egg
* 2 cups Italian-seasoned dried breadcrumbs
* 8 large portobello mushrooms, stemmed
* 2 medium-sized eggplants, sliced into 1/2-inch rounds
* Lemon-Caper Sauce
* 3 Tbs. unsalted butter
* 3 Tbs. olive oil
* 3 tsp. capers
* 3 Tbs. lemon juice
* 2 Tbs. parsley, chopped
* Lemon slices and parsley sprigs for garnish, optional
Directions
1. Preheat oven to 350F. Coat baking sheet with cooking spray.
2. To make Schnitzel: Whisk together milk and egg in wide bowl. Spread breadcrumbs on large plate. Dip mushrooms and eggplant slices into milk mixture, then coat slices with breadcrumbs. Shake off excess crumbs, and set on prepared baking sheet. Spray vegetables with cooking spray, and bake 10 minutes. Flip vegetables, spray with cooking spray, and bake 10 to 15 minutes more, or until vegetables are tender and breadcrumbs are dark golden brown. Set aside.
3. To make Lemon-Caper Sauce: Melt butter in saucepan over medium-high heat. Cook 2 to 3 minutes, or until butter begins to brown. Stir in oil and capers, and cook 1 minute more. Remove from heat, and add lemon juice and parsley.
4. To serve: Stack 1 mushroom and several eggplant rounds on each plate; drizzle with Lemon-Caper Sauce, and garnish with lemon slices and parsley sprigs, if desired. Serve immediately.
Nutritional Information Per SERVING:
Calories: 292,
Protein: 11g,
Total fat: 12g,
Saturated fat: 3g,
Carbs: 38g,
Cholesterol: 39mg,
Sodium: 499mg,
Fiber: 7g,
Sugars: 10g
Serves 8
* Schnitzel
* 1 cup nonfat milk
* 1 large egg
* 2 cups Italian-seasoned dried breadcrumbs
* 8 large portobello mushrooms, stemmed
* 2 medium-sized eggplants, sliced into 1/2-inch rounds
* Lemon-Caper Sauce
* 3 Tbs. unsalted butter
* 3 Tbs. olive oil
* 3 tsp. capers
* 3 Tbs. lemon juice
* 2 Tbs. parsley, chopped
* Lemon slices and parsley sprigs for garnish, optional
Directions
1. Preheat oven to 350F. Coat baking sheet with cooking spray.
2. To make Schnitzel: Whisk together milk and egg in wide bowl. Spread breadcrumbs on large plate. Dip mushrooms and eggplant slices into milk mixture, then coat slices with breadcrumbs. Shake off excess crumbs, and set on prepared baking sheet. Spray vegetables with cooking spray, and bake 10 minutes. Flip vegetables, spray with cooking spray, and bake 10 to 15 minutes more, or until vegetables are tender and breadcrumbs are dark golden brown. Set aside.
3. To make Lemon-Caper Sauce: Melt butter in saucepan over medium-high heat. Cook 2 to 3 minutes, or until butter begins to brown. Stir in oil and capers, and cook 1 minute more. Remove from heat, and add lemon juice and parsley.
4. To serve: Stack 1 mushroom and several eggplant rounds on each plate; drizzle with Lemon-Caper Sauce, and garnish with lemon slices and parsley sprigs, if desired. Serve immediately.
Nutritional Information Per SERVING:
Calories: 292,
Protein: 11g,
Total fat: 12g,
Saturated fat: 3g,
Carbs: 38g,
Cholesterol: 39mg,
Sodium: 499mg,
Fiber: 7g,
Sugars: 10g
Vegetarian Shepherd's Pie
6 Servings
Ingredients:
2 medium or large sweet potatoes, peeled and cubed
6 medium or large white potatoes, peeled and cubed
1 tablespoon olive oil
1 tablespoon Italian seasoning
1 tablespoon Cajun
seasoning
CURRIED LENTIL FILLING:
3 1/4 cups purified water
1 bay leaf
1 cup lentils
2 teaspoons Cajun seasoning
1 cup sliced onions
2 cloves garlic
1 cup sliced shiitake or button mushrooms
1/2 cup broccoli florets
1/2 cup yellow or red bell pepper
1 tablespoon olive oil
2/3 cup nutritional yeast
1 teaspoon curry powder
1 teaspoon salt
1 tablespoon cornstarch
1 zucchini, cut in rounds (about 2 cups)
1 cup bread crumbs or premade croutons
GARNISH:
1/2 cup thinly sliced scallions or green onion
Instructions:
1. Preheat oven to 350 degrees F.
2. Bring a large pot of water to a boil. Drop the cubed sweet and white potatoes into the water and simmer for 45 minutes. They should be easily pierced with a fork. Strain the potatoes, reserving 2 cups of the water. Pour 1 cup of the water back into the pot and mash the potatoes using a potato masher or a large fork. Add the olive oil, Italian seasoning, and Cajun seasoning and mash again until seasonings are completely blended into the potatoes.
3. Meanwhile, cook the lentils: Bring 3 cups of the water to a boil. Add the bay leaf, lentils, and Cajun seasoning and cook for 45 minutes. Remove from heat when completely cooked and let cool briefly. Drain off any liquid.
4. Saute the onions, garlic, mushrooms, broccoli, and bell peppers in the olive oil in a large sauce pan until the onions are transparent and limp, about 4 minutes. Add the reserved cup of potato water, nutritional yeast, salt, and curry powder and stir until everything is blended in. Add to the cooked lentils. Dissolve the cornstarch in the remaining 1/4 cup water and stir it into the lentil and vegetable mixture. Continue to cook for 3 more minutes, until the sauce thickens. Remove from heat.
5. Line the bottom of a casserole dish with the zucchini rounds. Sprinkle half of the bread crumbs or croutons on top of the zucchini. Spoon out 4 cups of the mashed potatoes and spread across the zucchini rounds. Spoon out 2 cups of the curried lentils and spread on top of the potatoes. Spoon the remainder of the mashed potatoes and smooth them out on top. Sprinkle the rest of the bread crumbs and the scallions or green onion on top. Bake for 50 minutes. Let cool for 15 minutes before cutting and serving.
Nutritional Information (I would leave out the oil when I make this thus changing the information a little, but here it is with the oil included):
Per serving:
503 calories
7 g total fat (1 g sat)
0 mg cholesterol
92 g carbohydrate
23 g protein
22 g fiber
350 mg sodium
Ingredients:
2 medium or large sweet potatoes, peeled and cubed
6 medium or large white potatoes, peeled and cubed
1 tablespoon olive oil
1 tablespoon Italian seasoning
1 tablespoon Cajun
seasoning
CURRIED LENTIL FILLING:
3 1/4 cups purified water
1 bay leaf
1 cup lentils
2 teaspoons Cajun seasoning
1 cup sliced onions
2 cloves garlic
1 cup sliced shiitake or button mushrooms
1/2 cup broccoli florets
1/2 cup yellow or red bell pepper
1 tablespoon olive oil
2/3 cup nutritional yeast
1 teaspoon curry powder
1 teaspoon salt
1 tablespoon cornstarch
1 zucchini, cut in rounds (about 2 cups)
1 cup bread crumbs or premade croutons
GARNISH:
1/2 cup thinly sliced scallions or green onion
Instructions:
1. Preheat oven to 350 degrees F.
2. Bring a large pot of water to a boil. Drop the cubed sweet and white potatoes into the water and simmer for 45 minutes. They should be easily pierced with a fork. Strain the potatoes, reserving 2 cups of the water. Pour 1 cup of the water back into the pot and mash the potatoes using a potato masher or a large fork. Add the olive oil, Italian seasoning, and Cajun seasoning and mash again until seasonings are completely blended into the potatoes.
3. Meanwhile, cook the lentils: Bring 3 cups of the water to a boil. Add the bay leaf, lentils, and Cajun seasoning and cook for 45 minutes. Remove from heat when completely cooked and let cool briefly. Drain off any liquid.
4. Saute the onions, garlic, mushrooms, broccoli, and bell peppers in the olive oil in a large sauce pan until the onions are transparent and limp, about 4 minutes. Add the reserved cup of potato water, nutritional yeast, salt, and curry powder and stir until everything is blended in. Add to the cooked lentils. Dissolve the cornstarch in the remaining 1/4 cup water and stir it into the lentil and vegetable mixture. Continue to cook for 3 more minutes, until the sauce thickens. Remove from heat.
5. Line the bottom of a casserole dish with the zucchini rounds. Sprinkle half of the bread crumbs or croutons on top of the zucchini. Spoon out 4 cups of the mashed potatoes and spread across the zucchini rounds. Spoon out 2 cups of the curried lentils and spread on top of the potatoes. Spoon the remainder of the mashed potatoes and smooth them out on top. Sprinkle the rest of the bread crumbs and the scallions or green onion on top. Bake for 50 minutes. Let cool for 15 minutes before cutting and serving.
Nutritional Information (I would leave out the oil when I make this thus changing the information a little, but here it is with the oil included):
Per serving:
503 calories
7 g total fat (1 g sat)
0 mg cholesterol
92 g carbohydrate
23 g protein
22 g fiber
350 mg sodium
Saturday, September 18, 2010
Weekly weigh-in
We had our weigh-in today and I am down .6 lbs. I am happy with that as any loss at all is good considering the week I have had and the changes I have made in my diet. I expect next week will be a bigger loss, but I will take what I can get.
Cheese Balls
16 oz. cream cheese, softened
2 - 3 green onions, chopped
2/3 tsp. Dijon mustard
1 Tbs. mayonnaise
1/2 tsp. cayenne pepper
1 tsp. paprika
1 tsp. garlic powder
1 tsp. Worcestershire sauce
1 tsp. Tabasco sauce
1/2 cup chopped pecans
Mix all ingredients except the pecans. Shape into walnut sized balls, roll
in pecans. Chill.
2 - 3 green onions, chopped
2/3 tsp. Dijon mustard
1 Tbs. mayonnaise
1/2 tsp. cayenne pepper
1 tsp. paprika
1 tsp. garlic powder
1 tsp. Worcestershire sauce
1 tsp. Tabasco sauce
1/2 cup chopped pecans
Mix all ingredients except the pecans. Shape into walnut sized balls, roll
in pecans. Chill.
Cranberry Mold
1 cup fresh cranberries, chopped (I use food processor)
1/2 cup slivered almonds
1/2 cup whole pecans
1/2 cup unsweetened coconut
1 tsp. cinnamon
1 package Vege-gel
1 cup heavy cream
1 8-oz package cream cheese
1/2 cup boiling water
1/2 cup cold water
Prepare Vege-gel as per the instructions. Add cold water and
stir. Place bowl in fridge, or even freezer to cool to room temperature.
Whip the heavy cream until peaks form. Add the cream cheese and beat until
smooth. While beating slowly add in the cooled Veg-gel. When this is smooth
set mixer to low speed and add the cinnamon, coconut, almonds and pecans.
When well blended turn into a pretty mold of some sort. Allow to chill and
set for several hours. When ready to serve dip the mold in hot water for
about 8-10 seconds then turn out on a serving plate.
Entire recipe has 49g carbs and 15g fiber and probably serves at least 6-10
depending on serving size taken, so to get carb count just divide by the
number of servings.
1/2 cup slivered almonds
1/2 cup whole pecans
1/2 cup unsweetened coconut
1 tsp. cinnamon
1 package Vege-gel
1 cup heavy cream
1 8-oz package cream cheese
1/2 cup boiling water
1/2 cup cold water
Prepare Vege-gel as per the instructions. Add cold water and
stir. Place bowl in fridge, or even freezer to cool to room temperature.
Whip the heavy cream until peaks form. Add the cream cheese and beat until
smooth. While beating slowly add in the cooled Veg-gel. When this is smooth
set mixer to low speed and add the cinnamon, coconut, almonds and pecans.
When well blended turn into a pretty mold of some sort. Allow to chill and
set for several hours. When ready to serve dip the mold in hot water for
about 8-10 seconds then turn out on a serving plate.
Entire recipe has 49g carbs and 15g fiber and probably serves at least 6-10
depending on serving size taken, so to get carb count just divide by the
number of servings.
Friday, September 17, 2010
Tomato Delight
* 2 fresh tomatoes
* 2 tablespoons whole grain bread crumbs
* 1 tablespoon seasoning mixture of your choice
Slice tomatoes in half. Brown bread crumbs and seasoning mix in non-stick pan, stirring constantly so they don't burn. Sprinkle on top of tomatoes. Brown under broiler for 3-4 minutes.
* 2 tablespoons whole grain bread crumbs
* 1 tablespoon seasoning mixture of your choice
Slice tomatoes in half. Brown bread crumbs and seasoning mix in non-stick pan, stirring constantly so they don't burn. Sprinkle on top of tomatoes. Brown under broiler for 3-4 minutes.
Thursday, September 16, 2010
Southwest Vegetable Stew
* 1/2 cup vegetable broth
* 1 chopped onion
* 1 chopped red bell pepper
* 1 sliced celery stalk
* 1/2 teaspoon bottled, minced garlic
* 1 bunch green onions, cut in 1 inch pieces
* 1 1/2 cups thinly sliced savoy cabbage
* 1 tablespoon soy sauce
* 1 teaspoon chili powder
* 1 teaspoon basil
* 1 15-ounce can chopped tomatoes
* 2 cups chopped fresh spinach
* 1 15-ounce can black beans, drained and rinsed
* 1 15-ounce can small red beans
* 1/2 cup salsa
* several dashes Tabasco Sauce
* fresh ground pepper to taste
* 1-2 tablespoons chopped cilantro
Place onions, bell pepper, celery and garlic in a large pot with the broth. Cook and stir over medium heat until onion softens slightly, about 4-5 minutes. Add the green onions, cabbage, soy sauce, chili powder and basil. Cook, stirring occasionally, for 10 minutes. Stir in the remaining ingredients, except the cilantro, and cook an additional 5 minutes. Add the cilantro just before serving, stir to mix. Serve in a bowl, over baked potatoes, or rolled up in a tortilla.
* 1 chopped onion
* 1 chopped red bell pepper
* 1 sliced celery stalk
* 1/2 teaspoon bottled, minced garlic
* 1 bunch green onions, cut in 1 inch pieces
* 1 1/2 cups thinly sliced savoy cabbage
* 1 tablespoon soy sauce
* 1 teaspoon chili powder
* 1 teaspoon basil
* 1 15-ounce can chopped tomatoes
* 2 cups chopped fresh spinach
* 1 15-ounce can black beans, drained and rinsed
* 1 15-ounce can small red beans
* 1/2 cup salsa
* several dashes Tabasco Sauce
* fresh ground pepper to taste
* 1-2 tablespoons chopped cilantro
Place onions, bell pepper, celery and garlic in a large pot with the broth. Cook and stir over medium heat until onion softens slightly, about 4-5 minutes. Add the green onions, cabbage, soy sauce, chili powder and basil. Cook, stirring occasionally, for 10 minutes. Stir in the remaining ingredients, except the cilantro, and cook an additional 5 minutes. Add the cilantro just before serving, stir to mix. Serve in a bowl, over baked potatoes, or rolled up in a tortilla.
Wednesday, September 15, 2010
Minestrone
* 4 cups vegetable broth
* 1 chopped onion
* 1 chopped celery stalk
* 1 14.5-ounce can Italian style stewed tomatoes
* 1/2 cup uncooked small pasta
* 1 15-ounce can kidney beans, drained and rinsed
* 1 15-ounce can cannellini beans, drained and rinsed
* 1 16-ounce package frozen Italian style mixed vegetables
* 2 teaspoons parsley flakes
* 1/2 teaspoon basil
* 1/2 teaspoon oregano
* 1/2 teaspoon marjoram
* fresh ground pepper to taste
* soy parmesan (optional)
Place onion and celery in a large pot with 1/4 cup of the vegetable broth. Cook, stirring occasionally for 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Sprinkle with soy parmesan cheese, if desired.
* 1 chopped onion
* 1 chopped celery stalk
* 1 14.5-ounce can Italian style stewed tomatoes
* 1/2 cup uncooked small pasta
* 1 15-ounce can kidney beans, drained and rinsed
* 1 15-ounce can cannellini beans, drained and rinsed
* 1 16-ounce package frozen Italian style mixed vegetables
* 2 teaspoons parsley flakes
* 1/2 teaspoon basil
* 1/2 teaspoon oregano
* 1/2 teaspoon marjoram
* fresh ground pepper to taste
* soy parmesan (optional)
Place onion and celery in a large pot with 1/4 cup of the vegetable broth. Cook, stirring occasionally for 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Sprinkle with soy parmesan cheese, if desired.
Tuesday, September 14, 2010
Himalayan Curried Soup
* 1 chopped onion
* 1 chopped celery stalk
* 4 1/2 cups vegetable broth
* 2 1/2 cups cooked brown rice
* 1 1/2 teaspoons curry powder
* 1/2 tablespoons soy sauce
* 1/4 teaspoon ground coriander
Place 1/2 cup of vegetable broth, onions and celery in a saucepan. Cook, stirring occasionally for 5 minutes. Add remaining ingredients. Cook over low heat for 15 minutes.
* 1 chopped celery stalk
* 4 1/2 cups vegetable broth
* 2 1/2 cups cooked brown rice
* 1 1/2 teaspoons curry powder
* 1/2 tablespoons soy sauce
* 1/4 teaspoon ground coriander
Place 1/2 cup of vegetable broth, onions and celery in a saucepan. Cook, stirring occasionally for 5 minutes. Add remaining ingredients. Cook over low heat for 15 minutes.
Monday, September 13, 2010
Hearty Brazilian Bean Soup
* 1 chopped onion
* 1 chopped celery stalk
* 1 teaspoon chopped, fresh, bottled garlic
* 1 chopped red bell pepper
* 1 cup chopped frozen hash brown potatoes
* 2 1/2 cups vegetable broth
* 1 15-ounce can undrained black beans
* 2 tablespoons sherry
* 2 tablespoons soy sauce
* 1 tablespoon lemon juice
* 1 tablespoon parsley flakes
* 1/2 teaspoon fennel seeds
* 1/4 teaspoon Worcestershire sauce
* fresh ground pepper to taste
* 1 cup chopped Swiss chard
Place 1/2 cup of the vegetable broth, onions, celery, garlic and bell pepper in a large saucepan. Cook, stirring occasionally over medium heat for 5 minutes. Add remaining ingredients, except chard. Cook over low heat for 20 minutes. Add chard and cook for 5 minutes.
* 1 chopped celery stalk
* 1 teaspoon chopped, fresh, bottled garlic
* 1 chopped red bell pepper
* 1 cup chopped frozen hash brown potatoes
* 2 1/2 cups vegetable broth
* 1 15-ounce can undrained black beans
* 2 tablespoons sherry
* 2 tablespoons soy sauce
* 1 tablespoon lemon juice
* 1 tablespoon parsley flakes
* 1/2 teaspoon fennel seeds
* 1/4 teaspoon Worcestershire sauce
* fresh ground pepper to taste
* 1 cup chopped Swiss chard
Place 1/2 cup of the vegetable broth, onions, celery, garlic and bell pepper in a large saucepan. Cook, stirring occasionally over medium heat for 5 minutes. Add remaining ingredients, except chard. Cook over low heat for 20 minutes. Add chard and cook for 5 minutes.
Sunday, September 12, 2010
Harvest Moon Soup
* 1 chopped onion
* 1/2 teaspoon bottled, minced, garlic
* 1 chopped yellow or orange bell pepper
* 3 tablespoons unbleached flour
* 3 1/2 cups vegetable broth
* 2 diced zucchini
* 2 cups corn kernels
* 2 cups chopped fresh tomatoes
* 1 tablespoon soy sauce
* 1/4 teaspoon ground cumin
* 1/4 teaspoon dill weed
* 1/8 teaspoon white pepper
* 1 1/2 cups soy milk
Place 1/2 cup of the vegetable broth in a large soup pot. Add onion, garlic and bell pepper. Cook, stirring frequently, for 3-4 minutes. Mix in the flour. Add remaining broth, zucchini, corn, tomatoes and seasonings. Cover, bring to a boil, reduce heat and simmer for 10 minutes. Stir in soy milk. Heat through and serve.
* 1/2 teaspoon bottled, minced, garlic
* 1 chopped yellow or orange bell pepper
* 3 tablespoons unbleached flour
* 3 1/2 cups vegetable broth
* 2 diced zucchini
* 2 cups corn kernels
* 2 cups chopped fresh tomatoes
* 1 tablespoon soy sauce
* 1/4 teaspoon ground cumin
* 1/4 teaspoon dill weed
* 1/8 teaspoon white pepper
* 1 1/2 cups soy milk
Place 1/2 cup of the vegetable broth in a large soup pot. Add onion, garlic and bell pepper. Cook, stirring frequently, for 3-4 minutes. Mix in the flour. Add remaining broth, zucchini, corn, tomatoes and seasonings. Cover, bring to a boil, reduce heat and simmer for 10 minutes. Stir in soy milk. Heat through and serve.
Saturday, September 11, 2010
Weekly weigh-in
Well, I weighed in and I lost 2 lbs this week. I am quite happy with that loss. That makes it 23.2 lbs since July 23. I am determined not to give up. I need to get to a healthier size, no matter what it takes to get there.
Friday, September 10, 2010
Creamy Bean Soup
* 1/4 cup finely chopped onion
* 1/4 cup finely chopped celery
* 2 16-ounce cans no-fat black or pinto refried beans
* 2 1/2 cups vegetable broth or water
* 2 cups frozen corn kernels
* 1/3 cup mild salsa
* 1/2 teaspoon ground cumin
* chopped cilantro for garnish (optional)
Place the onion and celery in a medium saucepan with 1/4 cup vegetable broth. Cook, stirring occasionally, until onion and celery are tender. Add remaining ingredients except cilantro, mix well and cook over very low heat for 10 minutes. Garnish with cilantro, if desired.
* 1/4 cup finely chopped celery
* 2 16-ounce cans no-fat black or pinto refried beans
* 2 1/2 cups vegetable broth or water
* 2 cups frozen corn kernels
* 1/3 cup mild salsa
* 1/2 teaspoon ground cumin
* chopped cilantro for garnish (optional)
Place the onion and celery in a medium saucepan with 1/4 cup vegetable broth. Cook, stirring occasionally, until onion and celery are tender. Add remaining ingredients except cilantro, mix well and cook over very low heat for 10 minutes. Garnish with cilantro, if desired.
Thursday, September 9, 2010
Chip and Salsa Soup
* 3 1/2 cups vegetable broth
* 1 15 can black or pinto beans, drained and rinsed
* 1/4 cup chopped green onions
* 1 1/4 cups fresh salsa, mild or medium
* 1 tablespoon canned diced green chilies
* 1 cup corn kernels
* 2 cups fat-free tortilla chips, broken into bite-size pieces
* 1 cup avocado chunks
Place the broth, beans, salsa, corn, green onions and chilies in a medium saucepan. Cook over low heat for 10 minutes to blend flavors.
Place 1/2 cup of chips and 1/4 cup of avocado in each of four bowls. Ladle the soup over the avocado and chips and serve at once.
* 1 15 can black or pinto beans, drained and rinsed
* 1/4 cup chopped green onions
* 1 1/4 cups fresh salsa, mild or medium
* 1 tablespoon canned diced green chilies
* 1 cup corn kernels
* 2 cups fat-free tortilla chips, broken into bite-size pieces
* 1 cup avocado chunks
Place the broth, beans, salsa, corn, green onions and chilies in a medium saucepan. Cook over low heat for 10 minutes to blend flavors.
Place 1/2 cup of chips and 1/4 cup of avocado in each of four bowls. Ladle the soup over the avocado and chips and serve at once.
Wednesday, September 8, 2010
Red Curry Sauce
* 1/2 cup water
* 1 onion, finely chopped
* 1 tablespoon bottled, minced ginger
* 1/2 teaspoon bottled, minced garlic
* 1 28-oz. can crushed tomatoes
* 1/2 teaspoon curry powder
* 1/4 teaspoon turmeric
* 1/4 teaspoon ground coriander
Place the water in a saucepan. Add onions, garlic and ginger. Cook and stir for a few minutes. Add remaining ingredients. Mix well. Cook for another 6-7 minutes to allow flavors to blend. Serve hot.
* 1 onion, finely chopped
* 1 tablespoon bottled, minced ginger
* 1/2 teaspoon bottled, minced garlic
* 1 28-oz. can crushed tomatoes
* 1/2 teaspoon curry powder
* 1/4 teaspoon turmeric
* 1/4 teaspoon ground coriander
Place the water in a saucepan. Add onions, garlic and ginger. Cook and stir for a few minutes. Add remaining ingredients. Mix well. Cook for another 6-7 minutes to allow flavors to blend. Serve hot.
Tuesday, September 7, 2010
Tricolor Bean Salad
Make early to allow the flavors to blend.
* 1 15 oz. can black beans, rinsed and drained
* 1 15 oz. can cannellini beans, rinsed and drained
* 1 15 oz. can kidney beans, rinsed and drained
* 4 chopped green onions
* 1 thinly sliced celery stalk
* 1 chopped tomato
* 2 tablespoons canned chopped green chilies
* 1 cup Mexican salsa, mild or medium
* 1 tablespoon lime juice
* 1 teaspoon chili powder
Combine beans, onions, celery, tomatoes and chilies in a large bowl. Place the salsa in a small bowl or jar. Add the lime juice and chili powder. Mix well.
Pour the salsa mixture over beans. Toss to mix well. Cover and refrigerate for at least 1 hour to allow flavors to blend.
HINT: Use different kinds of beans to vary the taste of this delicious salad.
Servings: 6-8
* 1 15 oz. can black beans, rinsed and drained
* 1 15 oz. can cannellini beans, rinsed and drained
* 1 15 oz. can kidney beans, rinsed and drained
* 4 chopped green onions
* 1 thinly sliced celery stalk
* 1 chopped tomato
* 2 tablespoons canned chopped green chilies
* 1 cup Mexican salsa, mild or medium
* 1 tablespoon lime juice
* 1 teaspoon chili powder
Combine beans, onions, celery, tomatoes and chilies in a large bowl. Place the salsa in a small bowl or jar. Add the lime juice and chili powder. Mix well.
Pour the salsa mixture over beans. Toss to mix well. Cover and refrigerate for at least 1 hour to allow flavors to blend.
HINT: Use different kinds of beans to vary the taste of this delicious salad.
Servings: 6-8
Monday, September 6, 2010
Tex-Mex Couscous Salad
* 2 cups vegetable broth
* 1 3/4 cups couscous
* 1 15-ounce can black beans, drained and rinsed
* 1 15-ounce can red beans, drained and rinsed
* 2 cups frozen corn kernels, thawed
* 1 chopped red bell pepper
* 1 chopped green bell pepper
* 1 chopped tomato
* 1/2 cup chopped green onions
* 1/4 cup chopped cilantro
* 1 tablespoon fresh salsa, mild, medium or hot
* 1 tablespoon lime juice
Bring the vegetable broth to a boil. Add couscous, stir, cover, remove from heat and let rest for 10 minutes. Meanwhile, prepare remaining ingredients. Combine couscous and vegetables. Combine salsa and lime juice. Pour over couscous and mix well. Serve warm or cold.
* 1 3/4 cups couscous
* 1 15-ounce can black beans, drained and rinsed
* 1 15-ounce can red beans, drained and rinsed
* 2 cups frozen corn kernels, thawed
* 1 chopped red bell pepper
* 1 chopped green bell pepper
* 1 chopped tomato
* 1/2 cup chopped green onions
* 1/4 cup chopped cilantro
* 1 tablespoon fresh salsa, mild, medium or hot
* 1 tablespoon lime juice
Bring the vegetable broth to a boil. Add couscous, stir, cover, remove from heat and let rest for 10 minutes. Meanwhile, prepare remaining ingredients. Combine couscous and vegetables. Combine salsa and lime juice. Pour over couscous and mix well. Serve warm or cold.
Sunday, September 5, 2010
Pagoda Rice Salad
* 2 cups cooked jasmine rice
* 4 chopped green onions
* 1/4 cup mung bean sprouts
* 4 cups loosely packed, chopped spinach
* 1 11-ounce can mandarin orange segments, drained
* 1 8-ounce can sliced water chestnuts, drained
* 1/2 cup oil-free honey Dijon salad dressing
* 1/2 cup avocado chunks
Place the rice in a large bowl. Add the green onions, mung bean sprouts and spinach. Mix well. Add the orange segments and water chestnuts. Toss gently to mix.
Mix dressing and soy sauce. Pour over salad. Stir in avocado. Cover and chill for 1 hour before serving.
* 4 chopped green onions
* 1/4 cup mung bean sprouts
* 4 cups loosely packed, chopped spinach
* 1 11-ounce can mandarin orange segments, drained
* 1 8-ounce can sliced water chestnuts, drained
* 1/2 cup oil-free honey Dijon salad dressing
* 1/2 cup avocado chunks
Place the rice in a large bowl. Add the green onions, mung bean sprouts and spinach. Mix well. Add the orange segments and water chestnuts. Toss gently to mix.
Mix dressing and soy sauce. Pour over salad. Stir in avocado. Cover and chill for 1 hour before serving.
Saturday, September 4, 2010
Losing It - 2 Get Fit
My best friend and I are starting a blog to share our joint efforts to lose weight. We will post our weekly weigh-ins and our ups and downs on our weight loss journey. I will still be posting here, but I would love to have you join us over there as well!
Weekly weigh-in
I am down 4 lbs this week!! That means I have lost 20 lbs since July 23!! I am feeling great and really proud of myself! Woohoo! Good week this week!
Curly Pasta Salad
* 1 12 oz. package rainbow rotini
* 1 16 ounce package frozen chopped broccoli and cauliflower, thawed
* 1 cup sliced fresh mushrooms
* 4 green onions, chopped
* 1 2 oz.jar chopped pimientos
* 1/2 cup cherry tomatoes, cut in half
* 1 cup oil-free honey dijon dressing
* 2 tablespoons soy sauce
* fresh ground black pepper to taste
* dash Tabasco, optional
Bring 4 quarts water to a boil, add pasta and cook according to package directions. Drain. Rinse under cool water and set aside.
Thaw frozen vegetables by running under cold running water until completely thawed.
Place pasta in a large bowl. Add all the vegetables. Mix honey-Dijon dressing and soy sauce and pour. Toss to mix well. Season with black pepper and Tabasco. Refrigerate at least 2 hours before serving.
* 1 16 ounce package frozen chopped broccoli and cauliflower, thawed
* 1 cup sliced fresh mushrooms
* 4 green onions, chopped
* 1 2 oz.jar chopped pimientos
* 1/2 cup cherry tomatoes, cut in half
* 1 cup oil-free honey dijon dressing
* 2 tablespoons soy sauce
* fresh ground black pepper to taste
* dash Tabasco, optional
Bring 4 quarts water to a boil, add pasta and cook according to package directions. Drain. Rinse under cool water and set aside.
Thaw frozen vegetables by running under cold running water until completely thawed.
Place pasta in a large bowl. Add all the vegetables. Mix honey-Dijon dressing and soy sauce and pour. Toss to mix well. Season with black pepper and Tabasco. Refrigerate at least 2 hours before serving.
Friday, September 3, 2010
Rainbow Risotto
* 4 cups vegetable broth
* 1 cup uncooked Arborio rice
* 1 onion, finely chopped
* 2 cups broccoli florets
* 1 cup finely chopped zucchini
* 1 cup frozen corn kernels, thawed
* 1 cup finely chopped red bell pepper
* 1 cup finely chopped green bell pepper
* 1 tablespoon soy sauce
* 2 cups chopped spinach
* fresh ground pepper to taste
Place 3 1/2 cups of broth in a saucepan and bring to a boil. Stir in the rice, reduce heat and cook over low heat, stirring frequently, until broth is absorbed, about 15 minutes.
Meanwhile, place remaining 1/2 cup of broth in a large non-stick frying pan. Add onions, broccoli, zucchini, corn and bell pepper. Cook, stirring occasionally for 10 minutes. Add soy sauce and spinach. Cook about 3 minutes. Combine the rice and vegetable mixture. Season with fresh ground pepper.
* 1 cup uncooked Arborio rice
* 1 onion, finely chopped
* 2 cups broccoli florets
* 1 cup finely chopped zucchini
* 1 cup frozen corn kernels, thawed
* 1 cup finely chopped red bell pepper
* 1 cup finely chopped green bell pepper
* 1 tablespoon soy sauce
* 2 cups chopped spinach
* fresh ground pepper to taste
Place 3 1/2 cups of broth in a saucepan and bring to a boil. Stir in the rice, reduce heat and cook over low heat, stirring frequently, until broth is absorbed, about 15 minutes.
Meanwhile, place remaining 1/2 cup of broth in a large non-stick frying pan. Add onions, broccoli, zucchini, corn and bell pepper. Cook, stirring occasionally for 10 minutes. Add soy sauce and spinach. Cook about 3 minutes. Combine the rice and vegetable mixture. Season with fresh ground pepper.
Thursday, September 2, 2010
International Confetti Rice
* 1/4 cup vegetable broth
* 1 chopped onion
* 1 chopped celery stalk
* 1 chopped red bell pepper
* 1/2 pound sliced fresh mushrooms
* 1/2 cup chopped green onions
* 1/2 teaspoon minced fresh garlic
* 1 14.5 ounce can stewed tomatoes-Mexican, Cajun or Italian style
* 1 4-ounce can chopped green chilies
* 1/2 cup frozen corn kernels
* 1/2 cup frozen peas
* 2 tablespoons soy sauce
* 1 teaspoon chili powder
* dash or two Tabasco sauce
* 4 cups cooked brown rice
* 1/4 cup chopped fresh cilantro or parsley
Place the vegetable broth in a large pot. Add onion, celery, bell pepper, mushrooms, green onions, and garlic. Cook, stirring occasionally, for 5 minutes. Add remaining ingredients, except rice and cilantro or parsley. Cook, stirring occasionally for 5 more minutes. Add rice. Cook an additional 5 minutes. Stir in cilantro or parsley. Serve hot.
* 1 chopped onion
* 1 chopped celery stalk
* 1 chopped red bell pepper
* 1/2 pound sliced fresh mushrooms
* 1/2 cup chopped green onions
* 1/2 teaspoon minced fresh garlic
* 1 14.5 ounce can stewed tomatoes-Mexican, Cajun or Italian style
* 1 4-ounce can chopped green chilies
* 1/2 cup frozen corn kernels
* 1/2 cup frozen peas
* 2 tablespoons soy sauce
* 1 teaspoon chili powder
* dash or two Tabasco sauce
* 4 cups cooked brown rice
* 1/4 cup chopped fresh cilantro or parsley
Place the vegetable broth in a large pot. Add onion, celery, bell pepper, mushrooms, green onions, and garlic. Cook, stirring occasionally, for 5 minutes. Add remaining ingredients, except rice and cilantro or parsley. Cook, stirring occasionally for 5 more minutes. Add rice. Cook an additional 5 minutes. Stir in cilantro or parsley. Serve hot.
thoughts
My best friend brought over some clothes that I thought I wouldn't fit into yet and I did! I was really excited. I went down to my stash of clothes I used to be able to wear and went through them and was thrilled to find out that there were some things in there that I can wear.
I got my hair cut yesterday. I just had layers put it, but I like how it looks and falls. I just like feeling good about myself again. I like that even Princess Belle notices how much happier and more fun I am now.
I got my hair cut yesterday. I just had layers put it, but I like how it looks and falls. I just like feeling good about myself again. I like that even Princess Belle notices how much happier and more fun I am now.
Wednesday, September 1, 2010
HERBED RICE CASSEROLE
1/2 cup water
1 onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
1/2 pound sliced fresh mushrooms
2 Tablespoons soy sauce
1/4 teaspoon dried sage
1/4 teaspoon dried marjoram
1/4 teaspoon dried thyme
1/4 teaspoon dried rosemary
1/4 teaspoon poultry seasoning
3 cups cooked brown rice
1/2 cup chopped green onions
1 15 ounce can kidney beans, drained and rinsed
1 2.5 ounce can sliced black olives, drained
1/4 cup grated fat-free soy cheese
Preheat the oven to 350 degrees.
Place the water, onion, bell pepper and celery in a large pot Cook, stirring frequently, for 5 minutes. Add the mushrooms and seasonings. Cook for 10 more minutes. Stir in the rice, green oions, kidney beans and black olives. Mix well. Transfer to a covered casserole dish, sprinkle with the grated cheese and bake for 30 minutes.
1 onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
1/2 pound sliced fresh mushrooms
2 Tablespoons soy sauce
1/4 teaspoon dried sage
1/4 teaspoon dried marjoram
1/4 teaspoon dried thyme
1/4 teaspoon dried rosemary
1/4 teaspoon poultry seasoning
3 cups cooked brown rice
1/2 cup chopped green onions
1 15 ounce can kidney beans, drained and rinsed
1 2.5 ounce can sliced black olives, drained
1/4 cup grated fat-free soy cheese
Preheat the oven to 350 degrees.
Place the water, onion, bell pepper and celery in a large pot Cook, stirring frequently, for 5 minutes. Add the mushrooms and seasonings. Cook for 10 more minutes. Stir in the rice, green oions, kidney beans and black olives. Mix well. Transfer to a covered casserole dish, sprinkle with the grated cheese and bake for 30 minutes.
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