A 3x5 card version of this recipe can be found here.
Makes 6 Servings
~ 2 teaspoon canola oil
~ 2 cups sliced fresh mushrooms
~ 1 clove garlic, minced
~ ½ teaspoon curry
~ ¼ teaspoon cumin
~ 1 cup chicken broth
~ 1 cup frozen or fresh green beans
~ ½ cup white rice
~ 4 slices canadian bacon, diced
~ ¼ teaspoon black pepper
Saute mushrooms and garlic in oil. Cook for about 5 minutes. Stir in curry and cumin.
Add chicken broth, bring to a boil. Stir in green beans and rice. Cover, reduce heat and simmer for 18 minutes or until broth is absorbed and rice is fluffy. Stir in bacon and black pepper and cook until bacon is hot, about 1 minute.
½ cup = 1 serving
Recipe - Sirloin Strips over Rice
A 3x5 card version of this recipe can be found here.
Makes 6 Servings
~ 1-1/2 sirloin (cut into strips)
~ 1 teaspoon salt
~ ¼ teaspoon black pepper
~ 2 teaspoon olive oil, divided
~ 2 medium onions, sliced thin
~ 1 garlic clove, minced
~ 1 can diced tomatoes
~ ½ cup beef broth + 1/3 cup
~ bay leaf
~ ½ teaspoon basil
~ ½ teaspoon thyme
~ 3 cups cooked rice
Season beef with the salt and pepper. Saute beef in 1 teaspoon of oil. Remove from pan and keep warm. In the same pan, sauté onions and garlic in the remaining oil. Stir in the tomatoes, broth, bay leaf, basil and thyme. Bring to a boil, reduce heat and simmer for 10 minutes.
Return beef to pan and cook for 2-4 minutes or until beef is tender.
Discard bay leaf and serve over rice.
1 serving = 2/3 cup meat mixture and ½ cup cooked rice.
Makes 6 Servings
~ 1-1/2 sirloin (cut into strips)
~ 1 teaspoon salt
~ ¼ teaspoon black pepper
~ 2 teaspoon olive oil, divided
~ 2 medium onions, sliced thin
~ 1 garlic clove, minced
~ 1 can diced tomatoes
~ ½ cup beef broth + 1/3 cup
~ bay leaf
~ ½ teaspoon basil
~ ½ teaspoon thyme
~ 3 cups cooked rice
Season beef with the salt and pepper. Saute beef in 1 teaspoon of oil. Remove from pan and keep warm. In the same pan, sauté onions and garlic in the remaining oil. Stir in the tomatoes, broth, bay leaf, basil and thyme. Bring to a boil, reduce heat and simmer for 10 minutes.
Return beef to pan and cook for 2-4 minutes or until beef is tender.
Discard bay leaf and serve over rice.
1 serving = 2/3 cup meat mixture and ½ cup cooked rice.
Recipe - Applesauce Bread
This is a wonderful recipe that you can make for snacking on Christmas morning.
A 3x5 card version of this recipe can be found here.
Makes 16 Servings
~ 1 cup all-purpose flour
~ 1 cup wheat flour
~ 1/ cup white sugar
~ 1 teaspoon cinnamon
~ 1 teaspoon baking soda
~ ½ teaspoon salt
~ ½ teaspoon baking powder
~ ¼ teaspoon nutmeg
~ 2 egg whites
~ 1 egg
~ 1-1/4 cup apple sauce (no sugar added)
~ ¼ cup canola oil
~ 3 tablespoon fat free milk
~ ¼ cup brown sugar (save for topping)
~ ½ teaspoon cinnamon (save tor topping)
Combine first 8 dry ingredients. Whisk together the wet ingredients in a separate bowl. Stir wet ingredients into dry ingredients.
Fill a bread pan that has been coated with non-stick cooking spray.
Combine brown sugar and ½ teaspoon cinnamon and sprinkle on top of the bread mixture.
Bake at 350 degrees for 50-60 minutes.
Cool 10 minutes before trying to remove from pan. Cool completely on wire rack before cutting.
A 3x5 card version of this recipe can be found here.
Makes 16 Servings
~ 1 cup all-purpose flour
~ 1 cup wheat flour
~ 1/ cup white sugar
~ 1 teaspoon cinnamon
~ 1 teaspoon baking soda
~ ½ teaspoon salt
~ ½ teaspoon baking powder
~ ¼ teaspoon nutmeg
~ 2 egg whites
~ 1 egg
~ 1-1/4 cup apple sauce (no sugar added)
~ ¼ cup canola oil
~ 3 tablespoon fat free milk
~ ¼ cup brown sugar (save for topping)
~ ½ teaspoon cinnamon (save tor topping)
Combine first 8 dry ingredients. Whisk together the wet ingredients in a separate bowl. Stir wet ingredients into dry ingredients.
Fill a bread pan that has been coated with non-stick cooking spray.
Combine brown sugar and ½ teaspoon cinnamon and sprinkle on top of the bread mixture.
Bake at 350 degrees for 50-60 minutes.
Cool 10 minutes before trying to remove from pan. Cool completely on wire rack before cutting.
Recipe - Spaghetti Pizza Casserole
A 3x5 card version of this recipe can be found here.
Makes 9 Servings
~ 7 oz. spaghetti
~ ½ cup egg substitute
~ ¼ cup parmesan, shredded
~ 1 pound ground beef, 90% lean
~ 1 medium onion, chopped
~ 1 cup of green and/or yellow sweet pepper
~ 2 garlic cloves, minced
~ 26 oz. of spaghetti sauce
~ 1 teaspoon Italian seasoning
~ 1 teaspoon basil
~ ½ lb. fresh mushrooms, sliced
~ ½ cup mozzarella cheese
Cook spaghetti according to package directions. I really like using Barilla as it stays firm. Rinse spaghetti in cold water to stop it from cooking. Toss spaghetti with egg and parmesan.
Spread spaghetti in a 15” x 10” x 1” pan that has been coated with cooking spray.
Cook ground beef with the onion, peppers and cloves until beef is no longer pink. Drain grease. Add sauce to beef mixture and then spoon over spaghetti in pan. Top with mushrooms and mozzarella.
Bake in a 350 degree oven for 10-15 minutes or until lightly brown and cheese is melted.
This recipe is great using my Marinara Recipe.
Makes 9 Servings
~ 7 oz. spaghetti
~ ½ cup egg substitute
~ ¼ cup parmesan, shredded
~ 1 pound ground beef, 90% lean
~ 1 medium onion, chopped
~ 1 cup of green and/or yellow sweet pepper
~ 2 garlic cloves, minced
~ 26 oz. of spaghetti sauce
~ 1 teaspoon Italian seasoning
~ 1 teaspoon basil
~ ½ lb. fresh mushrooms, sliced
~ ½ cup mozzarella cheese
Cook spaghetti according to package directions. I really like using Barilla as it stays firm. Rinse spaghetti in cold water to stop it from cooking. Toss spaghetti with egg and parmesan.
Spread spaghetti in a 15” x 10” x 1” pan that has been coated with cooking spray.
Cook ground beef with the onion, peppers and cloves until beef is no longer pink. Drain grease. Add sauce to beef mixture and then spoon over spaghetti in pan. Top with mushrooms and mozzarella.
Bake in a 350 degree oven for 10-15 minutes or until lightly brown and cheese is melted.
This recipe is great using my Marinara Recipe.
Recipe - White Bean Dip
A 3x5 card version of this recipe can be found here.
Makes 9 Servings
~ 2 cans (15 oz) cannelli beans, rinsed and drained
~ 2 tablespoon olive oil
~ 2 garlic cloves, minced
~ ½ cup fresh basil, minced
~ 2 tablespoon lemon juice
~ ½ teaspoon salt
~ ¼ teaspoon white pepper
~ Baked Pita Chips (for dipping)
In a food processor or blender, combine beans, oil, and garlic. Process until smooth. Add basil, lemon juice, salt and pepper. Process until blended well.
Serve with pita chips. Refrigerate leftovers for 2-3 days.
Makes 9 Servings
~ 2 cans (15 oz) cannelli beans, rinsed and drained
~ 2 tablespoon olive oil
~ 2 garlic cloves, minced
~ ½ cup fresh basil, minced
~ 2 tablespoon lemon juice
~ ½ teaspoon salt
~ ¼ teaspoon white pepper
~ Baked Pita Chips (for dipping)
In a food processor or blender, combine beans, oil, and garlic. Process until smooth. Add basil, lemon juice, salt and pepper. Process until blended well.
Serve with pita chips. Refrigerate leftovers for 2-3 days.
Recipe - Hearty Carrot Muffins
A 3x5 card version of this recipe can be found here.
Makes 12 Muffins
~ ¾ cup fat free milk
~ ½ maple syrup
~ 2 egg whites
~ 1 tablespoon canola oil
~ ½ cup tart apple, grated
~ ½ carrot, shredded
~ ¾ cup whole wheat flour
~ ½ cup wheat bran
~ ¼ cup all-purpose flour
~ 3 tablespoons white sugar
~ 1 teaspoon baking powder
~ 1 teaspoon baking soda
~ ½ teaspoon salt
~ ½ teaspoon cinnamon
In a large bowl, beat the milk, syrup, egg whites and oil until smooth. Stir in apple and carrot.
Combine the dry ingredients and then stir them into the milk mixture just until moistened.
Coat muffin cups with cooking spray and fill 2/3 full.
Bake at 375 degrees for 18-20 minutes.
Cool for 5 minutes and then remove from pans and finish cooling on rack.
Makes 12 Muffins
~ ¾ cup fat free milk
~ ½ maple syrup
~ 2 egg whites
~ 1 tablespoon canola oil
~ ½ cup tart apple, grated
~ ½ carrot, shredded
~ ¾ cup whole wheat flour
~ ½ cup wheat bran
~ ¼ cup all-purpose flour
~ 3 tablespoons white sugar
~ 1 teaspoon baking powder
~ 1 teaspoon baking soda
~ ½ teaspoon salt
~ ½ teaspoon cinnamon
In a large bowl, beat the milk, syrup, egg whites and oil until smooth. Stir in apple and carrot.
Combine the dry ingredients and then stir them into the milk mixture just until moistened.
Coat muffin cups with cooking spray and fill 2/3 full.
Bake at 375 degrees for 18-20 minutes.
Cool for 5 minutes and then remove from pans and finish cooling on rack.
Recipe - Cheesy Bean Dip
A 3x5 card version of this recipe can be printed here.
Makes 4 cups (1 serving = 2 tablespoons)
~ 1-1/2 cup (6 oz) reduced-fat Mexican cheese blend, shredded
~ 1-1/2 cup (6 oz) reduced-fat cheddar, shredded
~ 1 can (16 oz) fat-free refried beans
~ 1 can (10 oz) diced tomatoes with green chilies
~ 1 pkg (8 oz) reduced-fat cream cheese, cubed
~ ½ cup low-fat sour cream
~ 1 tablespoon taco seasoning
Combine the shredded cheeses and set aside 1 cup for topping. Add remaining ingredients and mix well.
Transfer to a 2 quart baking dish coated with non-stick cooking spray. Sprinkle with reserved cheese. Bake uncovered at 350 degrees for 20-25 minutes or until bubbly. Serve warm with pita chips or crackers.
Notes:
Since this is served warm, I've found that fat-free cream cheese and fat-free sour cream work well also. Sometimes you have to worry about the texture of fat-free cream cheese, but it doesn't bother us in this dish.
Makes 4 cups (1 serving = 2 tablespoons)
~ 1-1/2 cup (6 oz) reduced-fat Mexican cheese blend, shredded
~ 1-1/2 cup (6 oz) reduced-fat cheddar, shredded
~ 1 can (16 oz) fat-free refried beans
~ 1 can (10 oz) diced tomatoes with green chilies
~ 1 pkg (8 oz) reduced-fat cream cheese, cubed
~ ½ cup low-fat sour cream
~ 1 tablespoon taco seasoning
Combine the shredded cheeses and set aside 1 cup for topping. Add remaining ingredients and mix well.
Transfer to a 2 quart baking dish coated with non-stick cooking spray. Sprinkle with reserved cheese. Bake uncovered at 350 degrees for 20-25 minutes or until bubbly. Serve warm with pita chips or crackers.
Notes:
Since this is served warm, I've found that fat-free cream cheese and fat-free sour cream work well also. Sometimes you have to worry about the texture of fat-free cream cheese, but it doesn't bother us in this dish.
Attack of the Killer Kettlebells
Yesterday I decided that it was time to get back into my workout routine. With the holidays approaching, I don't want to pack on the pounds, and the best way to keep them at bay is to exercise.
The reason why I got out of the habit of exercising was because I got a nasty cold two months back. I was feeling pretty bad for about a week, and even though I have done some cardio exercise since then, I have not been working out with weights like I should be. Though I'd been exercising regularly for six months at that point, I was obviously not making it a habit, or I wouldn't have dropped it so easily. Still something I need to work on, I guess.
So yesterday morning, I picked up a 20 pound kettlebell and did a simple 20 minute workout. I didn't want to overdue it after all.
I felt pretty good. I did five different exercises consisting of double arm swings, one arm swings, alternating arm swings, a press, and some squats. I did about 10 reps of each exercise and rested about a minute between reps.
Needless to say, I felt pretty good after my workout. It was chilly in the house, and I was no longer chilly. I was toasty warm and if not a little sweaty. Great! The blood was pumping, and it was the start of a good day.
Later that day, I felt pleasantly sore....just the slight twinge that my muscles had had a good workout.
By 2pm today, I could barely stand up, much less put one foot in front of another I was so sore. That kettlebell workout kicked my butt. I should have known this would happen, but I honestly did not feel I had worked out that hard, but I guess my muscles were more out of shape than I thought.
My goal is to do this workout three times a week and supplement with some exercise ball routines if I'm able....might have to wait until next week to start those....
If you've never heard of kettlebells, I believe they feature them from time to time on the Biggest Loser, but I don't watch that show, so not sure. I have one from GoFit and like it pretty well. You can find more info here.
Recipe - Chicken Chili
A 3x5 card version of this recipe can be found here.
Makes 4 Servings
~ 1 pound chicken breasts, cubed
~ 1 tablespoon olive oil
~ 1 small onion, diced
~ 1 can (15 oz) chicken broth
~ 1 can (4 oz) green chilies
~ 1-3/4 cup chicken broth
~ 1 teaspoon garlic powder
~ 1/2 teaspoon oregano
~ 1/2 teaspoon cilantro, dried
~ 1/4 teaspoon cayenne pepper
~ 1 can (15 oz) Cannellini beans, drained and rinsed
In a saucepan on medium heat, sauté the chicken and onions with the oil until juices
run clear on the chicken. Stir in broth and seasonings and bring to a boil. Reduce heat and simmer for 30 minutes. Stir in the beans and cook 10 minutes longer.
Serve over rice or with baked tortilla chips.
Optional garnishes include sour cream or cheddar cheese.
Makes 4 Servings
~ 1 pound chicken breasts, cubed
~ 1 tablespoon olive oil
~ 1 small onion, diced
~ 1 can (15 oz) chicken broth
~ 1 can (4 oz) green chilies
~ 1-3/4 cup chicken broth
~ 1 teaspoon garlic powder
~ 1/2 teaspoon oregano
~ 1/2 teaspoon cilantro, dried
~ 1/4 teaspoon cayenne pepper
~ 1 can (15 oz) Cannellini beans, drained and rinsed
In a saucepan on medium heat, sauté the chicken and onions with the oil until juices
run clear on the chicken. Stir in broth and seasonings and bring to a boil. Reduce heat and simmer for 30 minutes. Stir in the beans and cook 10 minutes longer.
Serve over rice or with baked tortilla chips.
Optional garnishes include sour cream or cheddar cheese.
Recipe - Chocolate Fudge Surprise
A 3x5 card version of this recipe can be found here.
Makes 3-1/2 pounds (81 pieces)
~ 1-15oz. can pinto beans, rinsed and drained
~ 1 cup cocoa powder
~ ¾ cup butter
~ 1 tablespoon vanilla
~ 7-1/2 cups confectioner’s sugar
~ 1 cup chopped walnuts or pecans
Mash the beans in a bowl or process them in a blender or food processor until smooth. Place the beans in a large non-stick pan along with the butter. Cook on medium heat until all the butter is melted and the beans are heated through.
Remove from heat and stir in the cocoa and vanilla. Mixture will be thick. Slowly stir in the sugar until well blended. Add nuts, as desired.
Press mixture into a 9x9 pan that has been sprayed with non-stick cooking spray.
Cover and refrigerate until firm.
Makes 3-1/2 pounds (81 pieces)
~ 1-15oz. can pinto beans, rinsed and drained
~ 1 cup cocoa powder
~ ¾ cup butter
~ 1 tablespoon vanilla
~ 7-1/2 cups confectioner’s sugar
~ 1 cup chopped walnuts or pecans
Mash the beans in a bowl or process them in a blender or food processor until smooth. Place the beans in a large non-stick pan along with the butter. Cook on medium heat until all the butter is melted and the beans are heated through.
Remove from heat and stir in the cocoa and vanilla. Mixture will be thick. Slowly stir in the sugar until well blended. Add nuts, as desired.
Press mixture into a 9x9 pan that has been sprayed with non-stick cooking spray.
Cover and refrigerate until firm.
Recipe - Creamy Chicken and Thyme
A 3x5 card version of this recipe can be found here.
Makes 4 Servings
~ 4-4oz. boneless skinless chicken breasts
~ 1-14.5oz. can of reduced sodium, non-fat chicken broth
~ 1 tablespoon flour
~ 1/2 reduced-fat sour cream
~ 1/2 teaspoon dried parsley
~ 1/4 teaspoon salt
~ 1/4 teaspoon dill weed
~ 1/4 teaspoon dried thyme
~ 1/8 teaspoon onion salt
~ 1/8 teaspoon black pepper
Pound chicken breasts with a mallet so they are an equal thickness all the way around. Place the breasts in a non-stick skillet with 1/2 cup of chicken broth. Bring to a boil. Reduce heat, cover and simmer for 10-12 minutes, turning the chicken once.
Remove chicken from pan and keep warm. Add remaining broth and bring to a boil. Reduce heat to low. Combine the flour and sour cream and then whisk into the pan of chicken broth. Stir in the remaining spices and simmer uncovered for 5 minutes until slightly thickened.
Return chicken to the pan and remove from heat.
Serve chicken immediately with a side of egg noodles or mashed potatoes and serve with 1/4 cup of the sauce.
Makes 4 Servings
~ 4-4oz. boneless skinless chicken breasts
~ 1-14.5oz. can of reduced sodium, non-fat chicken broth
~ 1 tablespoon flour
~ 1/2 reduced-fat sour cream
~ 1/2 teaspoon dried parsley
~ 1/4 teaspoon salt
~ 1/4 teaspoon dill weed
~ 1/4 teaspoon dried thyme
~ 1/8 teaspoon onion salt
~ 1/8 teaspoon black pepper
Pound chicken breasts with a mallet so they are an equal thickness all the way around. Place the breasts in a non-stick skillet with 1/2 cup of chicken broth. Bring to a boil. Reduce heat, cover and simmer for 10-12 minutes, turning the chicken once.
Remove chicken from pan and keep warm. Add remaining broth and bring to a boil. Reduce heat to low. Combine the flour and sour cream and then whisk into the pan of chicken broth. Stir in the remaining spices and simmer uncovered for 5 minutes until slightly thickened.
Return chicken to the pan and remove from heat.
Serve chicken immediately with a side of egg noodles or mashed potatoes and serve with 1/4 cup of the sauce.
Recipe - Peanut Butter Pie
A 3x5 card version of this recipe can be found here.
Makes 8 Servings
3 ounces fat-free cream cheese, softened
1/3 cup reduced-fat peanut butter
1/2 cup confectioner’s sugar
1/4 cup fat free milk
1 carton (8 oz.) of fat free cool whip, thawed
1 chocolate crumb crust, 9”
In a mixing bowl, beat cream cheese until fluffy. Mix in peanut butter and sugar. Gradually add milk, mixing well. Gently fold in the cool whip.
Spoon mixture in the prepared crust. Chill overnight before serving.
Makes 8 Servings
3 ounces fat-free cream cheese, softened
1/3 cup reduced-fat peanut butter
1/2 cup confectioner’s sugar
1/4 cup fat free milk
1 carton (8 oz.) of fat free cool whip, thawed
1 chocolate crumb crust, 9”
In a mixing bowl, beat cream cheese until fluffy. Mix in peanut butter and sugar. Gradually add milk, mixing well. Gently fold in the cool whip.
Spoon mixture in the prepared crust. Chill overnight before serving.
Recipe - Broccoli Shrimp Pasta Toss
A 3x5 card version of this recipe can be found here.
Makes 4 Servings
~ 2 cups cooked bowtie pasta
~ 1/4 cup onion, finely chopped
~ 3 garlic cloves, minced
~ 1 tablespoon butter
~ 1 table spoon olive oil
~ 2 cups fresh broccoli florets
~ 1/4 teaspoon salt
~ 8 oz. uncooked medium shrimp, peeled and de-veined
~ ¼ cup grated parmesan cheese
Cook pasta according to package directions.
In a large non-stick skillet sauté onion and garlic in the oil and butter until tender.
Add the broccoli and salt and cook on medium-high heat for 8 minutes. Add shrimp and cook and stir for an additional 2-3 minutes, or until shrimp turns pink.
Toss the broccoli and shrimp mixture with the drained pasta and sprinkle with parmesan cheese.
Serve immediately.
Makes 4 Servings
~ 2 cups cooked bowtie pasta
~ 1/4 cup onion, finely chopped
~ 3 garlic cloves, minced
~ 1 tablespoon butter
~ 1 table spoon olive oil
~ 2 cups fresh broccoli florets
~ 1/4 teaspoon salt
~ 8 oz. uncooked medium shrimp, peeled and de-veined
~ ¼ cup grated parmesan cheese
Cook pasta according to package directions.
In a large non-stick skillet sauté onion and garlic in the oil and butter until tender.
Add the broccoli and salt and cook on medium-high heat for 8 minutes. Add shrimp and cook and stir for an additional 2-3 minutes, or until shrimp turns pink.
Toss the broccoli and shrimp mixture with the drained pasta and sprinkle with parmesan cheese.
Serve immediately.
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