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2006/01/08, 10:53 PM
Steamed asparagus -
So easy and tasty.
Rinse asparagus under running water, then gently bend each stalk until it snaps - discard the lower, fibrous part (or try giving it to your dog, my boys love them).
Place all of the tops on a plate that will fit in the microwave, sprinkle on a little water and cover with another plate 9upside down) or microwaveable plastic wrap.
Microwave 4-6 minutes, depending on the power of your microwave, just until tender-crisp.
Sprinkle with either soy sauce and garlic or lemon. or there is a tasty soy sauce called Ponzu that is cutrus-flavored soy sauce - very good on vegetables!
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You must begin to think of yourself as becoming the person you want to be.
- David Viscott
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2006/01/09, 03:48 PM
Cheesy baked artichokes
2 packages (9oz each) frozen artichoke hearts
1 tbsp lemon juice
3 tbsp ground pecans (I whirled mine in a coffee grinder)
2 tbsp grated parmesan cheese
1 tsp italian seasoning, crushed
1 clove garlic, minced
1 tsp extra virgin olive oil
Preheat oven to 375 degrees F. Coat a 9" glass pie plate with cooking spray.
Place the artichokes in a colander and rinse well with cold water to seperate (break them apart with your hands). Drain well, then pat dry with paper towels. place in the pie plate and sprinkle with the lemon juice.
In a small bowl, combine the pecans, cheese, italian seasoning, garlic and oil. Sprinkle the mixture evenly over the artichokes.
Bake for 15 minutes, or until the topping is golden.
Makes 4 servings
Per serving:
110 cal
6g fat, 1g sat
5g pro
12g cho, 8g fiber
0 cholesterol
170mg sodium
I really liked this, hubby and daughter not-so-much. It reheats well in the microwave - so if you like artichokes, make it and divide into 4 vcontainers and freeze.
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You must begin to think of yourself as becoming the person you want to be.
- David Viscott
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2006/01/10, 08:34 PM
CristalBelle
.. ft Elite Status
Here's another one, this one we actually had last night.
Fresh Italian (doesn't have a real name)
1 box whole wheat penne pasta
3 handfuls fresh baby spinach
1 cup baby grape tomatoes (halved or quatered depending on size, then nuked for 20 seconds)
2tbs butter or evoo (whichever you prefer)
1 cloved minced garlic
crumbled feta cheese
Cook your pasta, and right before it is done, put evoo and garlic into sautee pan. Heat until oil is nice and hot, but don't let your garlic burn! If you are using butter, brown it slightly until it gets nutty smelling!
Next add in your tomatoes, spinach and cooked pasta. Toss these together until spinach JUST BARELY starts to wilt.
Put a few(and I mean a few) crumbles of feta cheese in and toss until they start to melt just a bit (a little of this stuff goes a LONG way)
Sprinkle pepper on top and plate. Serve with a nice big green salad and iced tea with lemon. Yum!
serving suggestion:
add chicken
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2006/01/21, 10:34 PM
Broccoli and Brown Rice Casserole
from Strong Women Eat Well, Dr. Miriam Nelson
2 cups cooked brown rice
3/4 cup good-quality marinara sauce
1 cup part-skim ricotta
2 T. chopped fresh basil or parsely
2 1/2 to 3 cups chopped cooked broccoli
salt
freshly ground pepper
1/2 cup grated cheddar cheese
1/4 cup grated Parmesan cheese
Preheat oven to 350 degrees. Oil a 2-quart casserole. Combine the rice and marinara and spread in the bottom of the casserole. Combine the ricotta and basil and spread over the rice. Season the broccoli with salt and pepper to taste and distribute evenly over the ricotta. Sprinkle the top with the cheddar and Parmesan and bake for 20-30 minutes or until very hot.
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2006/01/21, 10:37 PM
Rosemary Potato Wedges
Source:Cooking Light
Ingredients
5 red potatoes (about 1 3/4 pounds)
1 tablespoon olive oil
1 teaspoon dried rosemary
1/4 teaspoon salt
1/4 teaspoon pepper
Directions
Estimated Total Time: 40 minutes
Preheat oven to 450°.Cut each potato lengthwise into 6 wedges. Pat dry with paper towels; place in an 11 x 7-inch baking dish. Drizzle with oil. Sprinkle with rosemary and remaining ingredients; toss well.Bake at 450° for 30 minutes or until tender, stirring occasionally.
Servings/Serving Size:
6 servings (serving size: 5 wedges).
Nutrition Facts
(per Serving):
119 calories
2.4 g fat
2.4 g fiber
this is yummie!!!:)
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2006/01/24, 10:32 PM
Melanzane parmigiana (eggplant with cheese)
I adapted this recipe from The Good Carb Diet Plan
2 large eggplants
2 cans (14oz) diced tomatoes
2 tsp garlic, minced
2c ff cheddar cheese shreds
1/3c parmesan cheese, grated
Preheat oven to 400.
Trim the eggplants and cut into thick slices lengthwise, spray a baking sheet with olive oil spray and place the eggplant slices on it (I had to do 2 batches), then spray them lightly with the olive oil spray. Roast in the oven on the top rack position, 5 minutes, then turn over, 5 more minutes (until golden).
Mean while, heat the tomatoes and garlic in a medium saucepan, bring to a boil then reduce and simmer 10 minutes.
Place a small amount of tomato sauce into a pre-sprayed baking dish (one size down from 9X13), then a layer of eggplant slices, then a half the cheese. Repeat the layers and end with the remianing sauce, and parmesan cheese.
bake 30-40 minutes, until bubbling and golden.
i liked this, my husband didn't because he doesn't like eggplants or tomatoes very much. oh well, I have agood supply of veggie side dish now ;0
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor.
- Henry David Thoreau
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2006/02/07, 11:56 PM
JustinE22
.. ft Elite Status
Gender : Male Posts : 1350
Courtesy of Asimmer
Pico De Gallo
Here is a great way to liven up your low fat burgers and chicken breasts, fish or even shrimp - It is fresh and tasty!
2 medium tomatoes, mine weighed 4.5 oz each, about two cups
½ a large onion, 4oz, about ¾ c
1 jalapeno pepper, 1 oz, seeds removed
1 medium lime, mine was about 4.5oz
½ bunch of cilantro (1 cup when chopped)
Dice the tomatoes, onion and jalapeno into small cubes. Chop the cilantro. Place in a medium bowl. Roll the lime around while pressing down on it, then cut in half and squeeze the juice into the bowl with the other ingredients.
This made about 3 cups.
Total 170 calories
6g protein
41.4g carbohydrates
<1.6g fat
8.4g fiber
Per ½ cup serving:
28.3 calories
1g protein
6.9g carbohydrates
.26g fat
1.4g fiber
It is even better if you cover it and let it meld together in the fridge overnight!
You can top just about anything with it, try it on burgers!
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2006/02/08, 12:01 AM
JustinE22
.. ft Elite Status
Gender : Male Posts : 1350
courtesy of cristalbelle
Here is a recipie for fake guacamole that we had Sunday for the Super Bowl. It tasted just like the real thing. I was quite surprised.
1 large bundle asparagus
2 cloves garlic
pinch of red pepper flakes
few sprigs on cilantro
Cook the asparagus until tender, then throw everything into a blender and pulse until the majority of mixture is smooth.
Very tastey, especially with Soy & Flax seed tortilla chips! MMMMMMMM
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2006/02/09, 11:57 AM
Ultimate Taco Salad (My version)
1 serving as big as your head...
4 oz extra lean ground turkey
1/4c chopped onion
2 tsp spicy taco seasoning
3.5c salad greens
3 mini-tomatoes
1/2 medium avocado
3 large black olives
1/4c fat free cheddar cheese
1 tbsp low fat sour cream
1/8 of a lime
Cook the turkey and onion, once fully cooked add the taco seasoning and a splasj of water, reduce heat and cook until sauce thickens.
Place the lettuce, tomatoes and avocado in a large bowl, top with turkey mixture, cheese, sour cream and olives, then squeeze the lime over the top. Enjoy!
Calories 373
fat 13.9g,
Sat fat 3g,
polyunsat fat 1.7g,
monounsat fat 6.5g
cholesterol 9.46mg
sodium 846mg
potassium 578mg
CHO 26.8g
fiber 8.02g
sugars 2.5g
Protein 39.5g
This is a high volume meal, the calories seem high but that is due to the amount of fat. The fat comes from good sources, so don't stress over it!
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Never, never, never, never give up.
- Winston Churchill
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2006/02/10, 07:16 PM
Quick, easy tastier broccoli
2 cups frozen broccoli, in a microwaveable bowl, add a little water and microwave until cooked but not soggy! Drain, return to bowl, add 1 slice ff cheese. Microwave 30 seconds-1 minute to melt cheese. Add S&P to taste.
Better tha plain broccoli:)
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Never, never, never, never give up.
- Winston Churchill
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2006/05/30, 09:23 AM
I made this for our family get together over the weekend - everyone really liked it, so enjoy!
Thai Sweet Potato and Sugar Snap Pea Salad - Oxygen Magazine, July 06
Makes 12 servings (small)
Dressing:
1/4c seasoned rice vinegar
1/4c low sodium soy sauce
3 tbsp Smart Balance omega blend mayo
4 tsp fresh ginger, minced
½ tbsp roasted sesame oil
5 cloves garlic, minced (2 ½ tsp pre-minced)
1.5 tbsp natural peanut butter
2 tsp chili garlic sauce
1.5 tsp sugar-free maple syrup
Salad
2 lbs yams, peeled and cut into ½ inch cubes
2 cups (one bag) sugar snap peas, cut into ½ inch pieces
1/2c sliced green onion
1/4c dry-roasted unsalted peanuts, chopped
Place the sweet potatoes on a large saucepan with enough water to cover and bring to a boil, then cook about 7 minutes, until tender but not mushy (test with a fork). Drain and rinse under cold water.
In a blender, mix dressing ingredients on low speed until smooth.
Once the sweet potatoes are cool, put them in a large bowl, add the sugar snap peas, onions and dressing. Mix thoroughly and cover with plastic wrap. Refrigerate for at least 2 hours before serving. Garnish with peanuts before serving.
Nutrients per 128g serving:
Calories 182
Fat 7g
Cholesterol 0
Carbs 27g
Fiber 4g
Protein 4g
His salad is a good source of potassium, magnesium and phosphorous, as well as tasty!
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You don't drown by falling in the water. You drown by staying there.
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2006/05/30, 12:16 PM
Beet salad
Beets, raw 2.cups , grated
Carrots, raw 2.cups, grated
Raisins, golden seedless 1/2 cup (not packed)
Salad dressing, KRAFT Mayo Light Mayonnaise 3 tbsp
You can use a food processor with a grating attachment for the beets and carrots, just be sure it is sturdy. My sister’s food processor killed itself while making this…
Mix the beets and carrots together in a large bowl with the raisins.
My brother-in-law serves this with no dressing, which is good, but I put a little Smart Balance mayonnaise on it to add a little creaminess and flavor - really tasty
The calculations on this are using Kraft light because the website I used didn’t have the info for Smart Balance mayo. I am not 100% sure that the website is correct in it’s calculations, but it gives you a rough idea. This lists the entire amount, split it into servings that fit your calorie requirements!
Energy 576 Cal
Protein 9. g
Fats 16. g
Polyunsaturates 0.48 g
Monosaturates 0.12 g
Saturates 2.5 g
Cholesterol 15.75 mg
Carbohydrates 108.5 g
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You don't drown by falling in the water. You drown by staying there.
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2006/08/14, 10:44 AM
From the Biggest Loser Club E-letter
Vegging Out
This curried vegetable stew adds some sizzle to your meals.
If you're still not a veggie fan, this dish will convince you to become one. The spicy, robust flavor tones down the spinach and peppers, while delivering a serious fiber boost. Try it for a hearty, filling dinner.
Ingredients:
1 tablespoon extra-virgin olive oil
1 medium red onion, finely chopped
1 medium green bell pepper, deseeded and finely chopped
1/2 cup chopped carrot
1/2 cup chopped celery
3 garlic cloves, minced
2 tablespoons minced, peeled fresh ginger
1 tablespoon curry powder
2 large tomatoes, peeled, seeded and chopped, or 1 cup tomato sauce
1 bay leaf
4 cups fat-free chicken or vegetable broth
1 1/2 cups cooked pinto beans or black beans
3 tablespoons creamy or crunchy natural peanut butter (or almond butter)
1/4 cup chopped fresh cilantro
1/2 pound baby spinach leave, torn into bite-size pieces
To Prepare:
Heat olive oil in a 4-quart saucepan or Dutch oven. Add onion, bell pepper, carrot, and celery and saute until soft, about 5 minutes. Add garlic, ginger, and curry powder and saute until fragrant; do not brown garlic. Add the tomatoes and bay leaf and cook, uncovered, until tomatoes are slightly reduced, about 3 minutes.
Add the broth and bring the mixture to a boil. Reduce heat to low. Stir in beans and peanut butter. Cook until heated through, about 2 minutes. Stir in cilantro and spinach. Serve immediately.
Yield: 2 quarts; 8 (1-cup) servings
Nutritional Values: Fat: 6 g. Carbohydrates: 18 g. Protein: 7 g. Calories: 145 kcal.
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2006/08/17, 09:22 PM
Steamed cauliflower
wash and cut a head of cauliflower into medium-size florets.
Fill a large pan with water, place steamer basket on top of pan, place cauliflower florets in a single layer, sprinkle with buter buds and paprika. Cover and steam for 20 minutes, or until just fork tender.
MMMMM.
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You don't drown by falling in the water. You drown by staying there.
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2006/11/01, 09:42 AM
Here is a link to an article for non-vegetable lovers..some good suggestions!
http://www.beachbody.com/jump.jsp?itemID=597&itemType=CONTENT&path=29
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Effort only fully releases its reward after a person refuses to quit.
Napoleon Hill
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2007/01/08, 04:39 AM
Does anyone know the carbs and protein for this recipe?
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Quoting from chellie1234:
Rosemary Potato Wedges
Source:Cooking Light
Ingredients
5 red potatoes (about 1 3/4 pounds)
1 tablespoon olive oil
1 teaspoon dried rosemary
1/4 teaspoon salt
1/4 teaspoon pepper
Directions
Estimated Total Time: 40 minutes
Preheat oven to 450?.Cut each potato lengthwise into 6 wedges. Pat dry with paper towels; place in an 11 x 7-inch baking dish. Drizzle with oil. Sprinkle with rosemary and remaining ingredients; toss well.Bake at 450? for 30 minutes or until tender, stirring occasionally.
Servings/Serving Size:
6 servings (serving size: 5 wedges).
Nutrition Facts
(per Serving):
119 calories
2.4 g fat
2.4 g fiber
this is yummie!!!:)
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2007/01/08, 09:00 AM
Here is a guess, going by 4 oz baked potato: carbs 24g, protein 2g
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Until you value yourself you will not value your time. Until you value your time, you will not do anything with it.
M. Scott Peck
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2007/01/09, 10:54 PM
Broiled Broccoli Florets
I feed a family of five so this works out great!
2 fresh heads of broccoli
2 TBSP Olive Oil
Paprika
Instructions:
Preheat broiler on medium
Cut broccoli into florets and place on a lightly sprayed baking pan evenly.
lightly baste each floret with olive oil
shake a generous amount of paprika on each floret
place in broiler and broil for 10 minutes, check every 5 minutes. If you like your broccoli a little crisp keep in longer.
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Bettia
To be motivated, motivate others!
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2007/05/18, 08:55 AM
new favorite asparagus cooking method:
Preheat oven to 400 degrees. (I had a yam in baking)
Spray a cooking sheet with butter flavored Pam, spread asparagus spears on the sheet, spray with Pam and sprinkle with garlic salt. Bake 10-15 minutes, turning once midway...mmmm yummy.
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2008/01/19, 12:25 PM
I am assuming all the meat is weighed before cooking?
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2008/01/19, 12:26 PM
I am assuming all the meat is weighed before cooking?
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2008/01/21, 08:16 AM
lisa - I weigh it post cooking, most of the time, unless the recipe says 1 lb boneless, skinless chicken and gives per serving info. Usually I cook a bunch of chicken at once to eat throughout the week, and then I weigh out the 4-5 ounces before I eat it. I hope this answered your question...
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2008/05/21, 08:33 AM
Here is a very quick easy way to have zucchini:
Using 3 - Cut the zucchini lengthwise into quarters, and then cut each quarter in half crosswise
Over medium heat, cook for 3 to 4 minutes in a tsp of olive oil
Add a tsp of lemon zest, 1/2 tsp of salt and 1/2 tsp of pepper, cook for 3 to 4 more minutes
Remove from heat and sprinkle with a tablespoon of parmesan
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2008/07/18, 01:47 PM
I love the zucchini on the grill, too!!!!
Easy Thai-style cucumber salad
Slice one large cucumber into very thin slices
slice one small red onion into very thin slices
Mix together:
1/4c rice vinegar
tbsp splenda (or more to taste)
1/4 tsp hot pepper flakes
1/4 tsp salt
toss dressing with cukes. When ready to serve add fresh chopped cilantro.
Especially yummy with Lean sirloin sliced over the top.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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