Berry Pudding Cake

Ingredients:

• Nonstick cooking spray
• 2 eggs
• 1/4 cup sugar
• 1 teaspoon vanilla
• Dash of salt
• 1 cup fat-free milk (or non-dairy milk)
• 1/2 cup all-purpose flour
• 1/2 teaspoon baking powder
• 3 cups assorted fresh fruit (raspberries, blueberries, and/or sliced strawberries)

Instructions:

• Preheat oven to 400 degrees F. Lightly coat six 6-ounce individual quiche dishes with nonstick cooking spray.  Arrange in a large baking pan; set aside.
• In a medium bowl, combine eggs, sugar, vanilla, and salt; whisk until light and frothy.  Whisk in milk until combined.  Add flour and baking powder; whisk until smooth.
• Divide berries among prepared quiche dishes.  Pour batter over berries (batter will not cover berries completely). 
• Bake about 20 minutes, or until puffed and golden brown.  Serve warm and, if desired, sift powdered sugar over each serving.

 Nutrition facts:

Servings per recipe: 6; Calories: 141; Total fat: 2g; Cholesterol: 71mg; Saturated fat: 1g; Carbs: 26g; Fiber: 3g; Protein: 5g; Sodium: 86mg

Diabetic Exchanges:

Fruit (d.e.): 0.5
Other Carb (d.e.): 1.5

Source: http://www.diabeticlivingonline.com/recipe/cakes/berry-pudding-cake/

Deb's Simple and Delicious Smoothie Recipes

Juicy Berries Smoothie

 

2 cups strawberries (cleaned and sliced)

1 cup blueberries

1 cup orange juice

1-2 teaspoon sugar, honey, or sugar substitute

 

Blend in your blender until smooth

 

 

 

 

Chocolate Peanut Butter Smoothie

 

2 tablespoons unsweetened cocoa powder

2 tablespoons peanut butter

½ banana

1 cup almond milk – (or any other kind of milk)

Ice if you need it (the more you use the thicker it will be)

A splash of vanilla extract

1-2 tablespoons honey if you wish

Blend in your blender until smooth.

 

 

Summertime Smoothie

 

2 cups frozen fruit (any kind)

2 1/2 cups milk

1 teaspoon vanilla

1-2 teaspoon sugar, honey, or sugar substitute if desired

2 scoops frozen sherbet or sorbet (any kind)

 

Blend in your blender until smooth.

 

 

Apple Pie Smoothie

 

4 ice cubes

1 banana

1 cup unsweetened applesauce

1/2 cup no-sugar-added nonfat vanilla yogurt

1/2 cup apple juice

1 tablespoon sugar, honey, or sugar substitute

1/4 teaspoon ground nutmeg

1/2 teaspoon cinnamon

1/4 teaspoon allspice

 

Blend in your blender until smooth.

 

 

Carrot-Apple Smoothie

 

2 whole carrots

1 apple (cored)

2 cups fresh baby spinach (or other leafy green)

1/2 cucumber

1/2 cup water

 

Blend in your blender until smooth.

 

Honey Lime Grilled Chicken

Ingredients:

·         ¼ cup extra virgin olive oil

·         ¼ cup freshly squeezed lime juice (2 limes), plus the zest of both limes.

·         2 tablespoons honey

·         ½ teaspoon cayenne pepper

·         1 teaspoon kosher salt

·         1 teaspoon black pepper

·         2 pounds of boneless chicken breasts

 

Directions:

·         Open a gallon-size Ziploc bag and place in a container with the edges of the bag over the sides (makes it easier to add the ingredients).

·         Combine all the ingredients in the bag, except for the chicken.  Seal the bag completely and shake well.

 

·         Add chicken to the bag, seal completely and turn to coat chicken.  Refrigerate the marinated chicken overnight (or at least 5-6 hours).

 

·         Heat grill or pan to medium-high.  Grill chicken about 6-7 minutes each side or until juices run clear.  Reduce the time if using thin chicken breasts.

Makes 4-6 servings

Source: http://loftybites.com/2011/10/05/simple-marinade-honey-lime-chicken/

 

 

Skinny Chocolate Chip Cookies

     Ingredients:

·         2 tablespoons salted butter or margarine, softened

·         2 teaspoons vegetable oil

·         ½ cup packed dark brown sugar

·         1 teaspoon vanilla extract

·         1/8 teaspoon salt

·         1 large egg white (or slightly less than ¼ cup applesauce)

·         ¾ cup all-purpose flour

·         ¼ teaspoon baking soda

·         ½ cup semi-sweet chocolate chips

     Directions:

·         Preheat oven to 375°F.  In a medium bowl, cream together the butter/margarine, oil, and sugar. 

·         Add vanilla, salt, and egg white; mix thoroughly to combine.

·          In a small bowl, mix together flour and baking soda and stir into batter.  Add chocolate chips and mix in completely.

·         Drop 48 half-teaspoons of dough onto one or two large nonstick baking sheets, leaving a small amount of space between each cookie.

·         Bake cookies until golden around the edges, about 4-6 minutes.  Cool on a wire rack.

 

Nutritional Information: Servings: 48, Serving Size: 1 cookie, Calories per serving: 30, Fat: 1.2 g., Carbs: 4.8 g., Fiber: 0.2 g., Protein: 0.3 g., Points+: 1 WW point.

 

Source: http://www.eat-yourself-skinny.com/2012/01/skinny-chocolate-chip-cookies.html

Note from testing the recipe:  It was much easier to use a full teaspoon or a small spoon to scoop the cookies instead of the 1/2 teaspoon.  It still yielded about 30 cookies that would be approximately 60 calories each, which is still pretty good for a cookie! -Hannah

 

Pot Pie Bundles

Use egg roll wrappers instead of a pie crust to reduce saturated fat in these mini pot pies:

Ingredients:
1 1/2 tablespoons canola oil, divided
1 large carrot, peeled and cut into 1/4-inch dice (about 1 cup)
1/2 small onion, cut into 1/4-inch dice (about 1/2 cup)
2 cloves garlic, minced
1 pound boneless, skinless chicken breast halves, cut into 1/2-inch dice
2 teaspoons chopped fresh tarragon or 1/2 teaspoon dried tarragon
1/2 teaspoon kosher salt
Pinch of black pepper
1 cup all-natural chicken or vegetable broth
4 teaspoons cornstarch
3/4 cup frozen petite peas, thawed
3/4 cup frozen corn kernels, thawed
2 tablespoons grated Parmesan cheese (optional)
12 egg roll wraps (NOT the smaller wonton wrappers)

Instructions:
1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.
2. Stir in the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes.
3. Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.
3. To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.
4. Place a generous 1/4 cup of the chicken mixture into each wrap, and sprinkle the Parmesan cheese on top. Fold the corners up and over the top of the filling and press to seal the edges (it doesn't have to be perfect!). Brush the remaining oil on top of each bundle.
5. Bake until golden and crisp,12 to 15 minutes. Cool slightly before eating.

Nutrition Information:
Serving size: 2 bundles.  Per serving: 360 calories, 7g fat (1g saturated, 0.4 omega-3), 680mg sodium, 48g carbohydrate, 3g fiber, 24g protein, 70% vitamin A, 15% iron

Source: http://www.wellsphere.com/healthy-living-article/chicken-pot-pie-bundles-recipe/1257318

Moroccan Carrots

 

 Ingredients:

1 pound skinny carrots, scraped and cut into little cubes

1 teaspoon olive oil

1 teaspoon each: cinnamon, nutmeg, cumin, paprika and, caraway seeds

1/2 teaspoon ground ginger

 A couple cloves of garlic, smashed

1 14.5 ounce can chickpeas, drained well

1 14.5 ounce can chopped tomatoes, juice and all

1 tablespoon honey or other sweetener

water, if needed

1/4 cup chopped cilantro

Directions:

1. Cook the carrots in a small amount of salted water until tender, about 5-7 minutes (more if you cut them bigger).
2. Meanwhile, heat the oil in a medium saucepan and add the spices and garlic; cook, stirring, over medium-low heat, until the kitchen starts to smell delicious.
3. Drain the carrots and stir into the spices along with the tomatoes, the chickpeas, and the honey. Simmer about 15 minutes, adding water if needed; stir in the cilantro, and serve alongside your favorite grain (farro, quinoa, brown rice, etc.)

Serves 4, Gluten-free and Vegetarian

 

Source: http://food52.com/recipes/9906-it-s-maaaaa-gic-moroccan-carrots

Balsamic Glazed Vegetables

Ingredients:
4 Tbsp. butter or margarine
1 large shallots, minced
3 cloves garlic, minced
1/2 cup balsamic
5 large carrots (see directions, to cut)
8-10 large Brussels sprouts, halved
2 tsp. thyme, roughly chopped


Directions:

1. Over medium-high heat, melt the butter in a small sauté pan. Add the shallot and garlic and cook for about 3 minutes. Add 1 tsp. of thyme and cook for another minute.  Add the balsamic and let reduce for about 2-3 minutes.
2. Let the balsamic reduction sauce sit for a couple minutes before tossing with the vegetables and remainder of chopped thyme. If the carrots are thick, cut them in half lengthwise and again to quarter; if not, leave them halved. Slice the carrots  2-inch-thick slices.
3. Spread the vegetables out on a baking sheet covered with foil (for easy clean-up), and bake at 400 degrees F for 25 minutes.
4. Garnish with thyme and serve.

Serves 5

Source: http://glutenfreeworks.com/blog/2012/11/20/giving-thanks-for-balsamic-glazed-roasted-vegetables/#.UYkEcfjD99A

Turkey and Spinach Lasagna

Ingredients

 

• 12 whole-wheat lasagna noodles
• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1 chopped red pepper
• 1 pound ground turkey breast, white meat only
• 1/2 pound hot Italian turkey sausage
• 1 teaspoon red pepper flakes
• 2 teaspoons chopped garlic
• 1 teaspoon Essence (recipe follows)
• 3 1/2 cups prepared marinara sauce
• 3 cups shredded part-skim mozzarella cheese, divided
• 2 cups part skim ricotta
• 2 cups thawed and drained chopped frozen spinach
• 1/4 cup grated Romano
• 2 egg whites
• 1/2 cup chopped basil leaves
• 1/4 cup chopped fresh parsley leaves
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt

 

Directions:

 

1. Preheat oven to 350 degrees F.
2. In a large pot, bring several quarts of salted water to a boil. Add noodles and cook until very al dente, 7 minutes. Remove from water and place on a towel lined baking sheet.
3. Place the olive oil, onion and red pepper in a large saute pan over medium-high heat. Saute until the vegetables begin to sweat, about 5 minutes. Add ground turkey, turkey sausage, garlic and Essence, stirring to combine until turkey cooks through, about 10 minutes. Add marinara sauce; bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat.
4. In a large bowl, combine 1 1/2 cups mozzarella and remaining ingredients and set aside.
5. Spray a 13 by 9-inch baking dish with cooking spray. Spread 1 cup turkey mixture in bottom of the dish and arrange 4 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.
6. Cover and bake for 45 minutes. Sprinkle with remaining 1 1/2 cups mozzarella cheese, and bake, uncovered, for 20 minutes.  Let lasagna stand 10 to 15 minutes before serving.

 

Recipe for Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):

·         2 1/2 tablespoons paprika

·         2 tablespoons salt

·         2 tablespoons garlic powder

·         1 tablespoon black pepper

·         1 tablespoon onion powder

·         1 tablespoon cayenne pepper

·         1 tablespoon dried oregano

·         1 tablespoon dried thyme

Combine all ingredients thoroughly.

Yield: 2/3 cup seasoning

 

Campbell's Steak and Pepper Fajitas

 

Ingredients:

1 boneless beef sirloin steak, 3/4-inch thick (about 1 pound)
1 cup Pace® Picante Sauce
1 tablespoon vegetable oil
2 medium green or red peppers, cut into 2-inch-long strips (about 3 cups)
1 medium red onion, sliced
1 tablespoon chopped fresh cilantro leaves
8 (8-inch) flour tortillas, warmed
4 ounces shredded Cheddar cheese (about 1 cup)

 

Directions:

•  Lightly oil the grill rack and heat the grill to medium. Grill or broil the steak to desired doneness (allow 15 minutes for medium), turning once and brushing often with 1/3 cup of the picante sauce.                                                    
•  Heat the oil in a 10-inch skillet over medium heat. Add the peppers and the onion and cook until they're tender-crisp. Stir the remaining picante sauce and the cilantro in the skillet and heat to a boil.                                                    
• Slice the steak into thin strips and place down the center of each tortilla. Top with the pepper mixture and the cheese. Fold the tortilla around the filling. Serve with additional picante sauce.
• Serves four

Click here for nutritional info. 

Campbell's Chicken Pita Sandwiches

 

 

Ingredients:

2 cans (4.5 ounces each) Swanson® Premium White & Dark Chunk Chicken in Water, drained
1/2 cup reduced fat or fat free creamy ranch salad dressing
4 (6-inch) pita breads, cut in half forming 2 pockets
8 tomato slices
8 lettuce leaves

 

How to Make It

• Stir the chicken and dressing in a small bowl.                                                    
• Divide the chicken mixture among the pita halves.                                                    
• Top with the tomato and lettuce.
• Serves four.

Click here to see more nutritional info.

Dairy-Free Creamy Macaroni

Ingredients:

Pasta of choice
2 Tablespoons margarine
1/3 cup flour
14-16 ounces vegetable broth
salt and pepper to taste
1-2 tablespoons stone ground mustard
Optional: Sautéed or roasted vegetables like cherry tomatoes or spinach.

Make it:

-Bring salted pot of water to boil and cook pasta following instructions on package.
-Meanwhile, add 2 tablespoons of margarine to saucepan over medium heat.  When the margarine has melted, mix in flour until it forms a paste.  Add the vegetable broth and whisk to combine.  Bring to a boil, stirring occasionally, then let simmer until desired thickness (about 10-12 minutes).  Once thick, remove from heat and add stone ground mustard, salt, and pepper.

Combine cooked pasta and sauce.  Tastes great when you add sautéed spinach and squash or roasted cherry tomatoes.