My Favorite New Chicken Salad Wrap

This is another Zone Recipe .. Serving size is 1 wrap though it makes enough for 1.5 wraps! It is super easy and super yummy!!!

1/4 10oz cn Chicken, canned
1 lg Egg, white
1 lg Egg, whole
1 & 1/4 Tbsp Mayonnaise, Fat Free
2 tsp Nuts, pecans, raw
1/2 Tbsp Pickle relish, sweet
3/8 Tbsp Seasoning, Cajun
1 ea Tortillas, low-carb, large, LA TORTILLA FACTORY

TOTAL CALORIES: 443
Makes 1-1/2 wraps
(Each whole wraps is 3.4 Blocks)

Boil eggs. Mix chicken, chopped eggs, nuts, mayo, relish, and seasoning in a bowl. Store in airtight container in refrigerator until ready to serve. To serve, spread chicken salad on tortilla and enjoy!

Zone Diet

I started the Zone Diet last month in an effort to increase my performance during workouts and to lose weight. It's working! I lost 4 lbs in the first week! Every meal and snack is weighed and measured to the ounce, so it's a little time consuming but worth the effort. This recipe is a Zone recipe, but so yummy!

"Zoned" Chicken Stir-Fry
Makes 1 Serving

1/2 cup Carrots
1/2 cup Celery
2 oz Chicken, breast
1/2 Tbsp Cornstarch
1/2 cup Mushrooms
1 & 3/4 tsp Oil, olive
1/2 cup Onions
1/2 cup Peppers, Bell, green
1 Tbsp Soy Sauce, Light
2 & 1/4 Tbsp Water
3 & 1/2 Tbsp Water chestnuts
1/2 cup Zucchini

TOTAL CALORIES: 333
Recipes is 3.7 Blocks

Slice or chop all vegetables as desired. Slice or dice chicken. Heat oil in a wok or skillet. Add chicken, cook for 5 minutes. Add carrots, celery and onions. Stir fry for 5 minutes. Add green pepper, zucchini, mushrooms. Stir fry for 5 minutes. Add water chestnuts. Mix soy sauce, corn starch, and water, then add to pan and stir until thickened. Enjoy.

Lighter Vegetable Lasagna

This is a great summer fresh vegetable lasagna. It's so delicious and smells amazing while cooking! Serve with a yummy salad and crusty bread!

Lighter Lasagna Ingredients

2 c Zucchini; cubed
2 c Cottage cheese; lowfat
1 c Cubed bell peppers
1 c Mozzarella cheese; part skim
1 c Chopped tomatoes
4 c Sliced mushrooms
1/4 c Grated parmesan cheese
1/4 ts Salt
1/3 c Dry red wine
3 1/2 c Tomato sauce; prepared
3 tb Chopped fresh basil
1 lb Uncooked lasagne noodles
10 oz Fresh spinach; rinsed


Preheat the oven to 350F.
Combine the zucchini, peppers, tomatoes, mushrooms, salt, and wine in a saucepan, bring to a boil, cover, and then simmer on low heat for about 10 minutes, until vegetables are tender and juicy. Stir in the basil and set aside.

Cover and cook the spinach on high heat in just the water clinging to the leaves for 3 minutes, until wilted but still bright green. Drain and chop coarsely.

Combine with the cottage cheese, mozzarella, and Parmesan and set aside.

Spread 1 cup of the tomato sauce evenly on the bottom of a 3-inch-deep nonreactive 8x12-inch baking dish. Layer with 5 or 6 noodles, 1 generous cup of undrained vegetables, and 1 cup of the spinach-cheese mixture. Cover with a second layer of noodles, 1 cup of sauce, 1 heaping cup of vegetables, 1 cup of the spinach-cheese mixture, and a third layer of noodles. Finally, add the rest of the vegetables, the remaining spinach-cheese mixture, a fourth layer of noodles, and the rest of the sauce. Cover tightly with foil and bake until the noodles are tender, about 60 minutes. Let sit at least 10 minutes before cutting.

Recipe by: Moosewood Restaurant Low-Fat Favorites

BBQ Beef Sammy

Wow, long time and no post! On Monday we had Movie Dinner Theme Night which included the movie Ratatouille and the dish Ratatouille (courtesy of Emeril). I accompanied the dish with brown rice. It was really tasty vegetarian dish! I had never had it before, but it was good!!! Quite a fun movie night!

Tonite, we are having a little Clean Eating fun. I love then new magazine Clean Eating and they have a summer themed issue out now. So the BBQ Beef is on the menu for tonite with a little oven roasted potatoes! Yum! It looks delicious, but I'll have to let you know! If you do make it, just remember to start early, it takes a couple of hours because it has to slowly simmer!!

Here is the recipe:
1T whole-wheat flour
1/4 t garlic powder
1/4 t onion powder
1 lb top round roast or steak, extra lean, cut into 3/4 inch cubes
olive oil spray
3/4 c low fat, low sodium beef broth
2 T liquid smoke (don't skip this!)
1/3 c bbq sauce
1 c white onion strips
4 whole grain wheat hamburger buns

In a medium plastic bag, combine flour, garlic and onion powders. Add beef and shake bag until beef is evenly coasted. Refrigerate beef for at least 15 minutes.

Preheat a medium, nonstick saucepan over medium high heat. When it's hot, lightly mist pan with spray, then add beef. Brown beef on all sides, about 1 minute per side, then reduce heat to medium. Add broth and liquid smoke. When liquid comes to a boil, reduce heat to low (liquid should still be boiling slightly). Cover and cook beef, stirring occasionally, for 1 to 1 & 1/2 hours or until it's very tender. (the pieces should easily fall apart when smashed with a fork) Using a slotted spoon, drain any excess liquid to a medium bowl, using a fork, separate pieces so beef is somewhat shredded, them mix in bbq sauce.

during the last 5 minutes of cooking the beef, lightly mist a small nonstick frying pan with spray and place it over medium heat. add onion strips and cook until tender, about 5 minutes.

meanwhile, place bun halves, insides down, in a medium nonstick frying pan over medium heat. Cook until just toasted, about 2 to 4 minutes. Place each bun bottom on a plate. pile 1/4 of beef mixture onto each bun. Top with 1/4 of onion strips. add bun tops. serve immediately.

Delicious Salmon in minutes!!

This is a great Biggest Loser recipe. It's so fast, easy, and yummy!!!


Balsamic Orange Salmon

Makes 2 Servings

Remove skin from 1 large or 2 small salmon fillets (total 12-16 ounces), if needed.
Cut large fillet in half. In a small bowl prepare glaze:
1 teaspoon orange zest
1 teaspoon honey
1 teaspoon balsamic vinegar
1/4 teaspoon salt
Spoon glaze on top of salmon, spreading it evenly. Tuck any thin parts of fillet underneath for even cooking. Put glazed salmon in Ziploc Brand Zip 'n Steam™ bag, placing thicker portions toward outer edge of bag. Seal bag and place in microwave.

Cook on full power for 3 1/2 minutes or until salmon is cooked through and flakes easily. If needed, continue microwaving at 30-second intervals until salmon is done. Allow bag to stand 1 minute before handling. Carefully open bag. Use spatula to remove cooked salmon from bag. Serve with dipping sauce and garnish with sliced green onions and orange slices, if desired.

Recipe for Dipping Sauce:
3 Tablespoons orange juice
1 Tablespoon balsamic vinegar
1/2 teaspoon honey
Pinch of salt (about 1/16 teaspoon)

http://www.nbc.com/The_Biggest_Loser/dietcenter/zip_n_steam/recipes-submit.shtml

Stroganoff - 4 points

MMM!! One of my favorite meals on a cold day. It really warms you up with some creamy comfort food! Add a great side salad and you've got a complete meal. Next time I make this, I'll omit the mustard.. I don't like mustard but threw it in to try the first time.

Hamburger Stroganoff:

9 oz extra lean ground beef
1 c chopped onion
8 oz mushrooms, sliced
2 cloves garlic, minced
1 & 1/4 t dried thyme leaves
2 c reduced sodium beef broth
1 sweet red pepper
1 t dijon mustard **** IF YOU DON"T LIKE MUSTARD: either omit or only put in 1/8 t
2 t prepared horseradish
1/4 t pepper1/4 salt
1 c nonfat sour cream
3 c hot cooked rice

Coat a large frying pan w/ no-stick spray. Crumble the beef into pan. Cook over medium high heat, breaking up the meat w/ a wooden spoon, fro 5 min or until lightly browned.

Line a platter w/ paper towels. Transfer the beef to the platter and drain well.

Wipe out the pan w/ a paper towel. Add the onions, mushrooms, garlic and thyme. Cook over medium high heat, stirring frequently, for 5 min, or until the onions soften.

Add the broth, red peppers, mustard, horseradish, pepper, and salt. Simmer, stirring occasionally, for 20 min or until the sauce thickens slightly.

Reduce the heat and add the sour cream & beef. Heat for 2 min. Serve over rice.

WW Points: 4 pts

Makes 4 servings: approx 1 c rice each & 1 c stroganoff

Sweet Potato Casserole

As I am sure I have stated many times, I love fall! One veggie in particular I really love (any time of the year) is the sweet potato. They are heart healty and of course deliciously sweet! This recipe is Weight Watchers and was so yummy I felt like I had dessert!

My stand-in taste-tester (Dad) had this to say:

"Rachael Ray would have been envious"

Makes 4 Servings

2 apples, peeled, cored and thinly sliced
1 lb sweet potatoes, peeled and thinly sliced
3/4 t finely chopped crystallized ginger (I just used regular ground ginger)
1/2 t salt
1/4 c thawed frozed apple juice concentrate
2 T packed brown sugar
2 t fresh lemon juice
1/4 t cinnamon
1/8 t ground cloves
2 t margarine, diced

Preheat oven to 375 F; spray 8" square baking dish w/ non-stick cookig spray. Arrange half of the apples in the baking dish; top w/half of the sweet potatoes, then sprinkle w/ half the ginger and half the salt. Repeat the layers.

In a small bowl, combine the juice concentrate, brown sugar, lemon juice, cinnamon, cloves and 1/4 c wter. Pour over the potatoes. Cover with foil and bake 45 min; dot w/margarine. Bake, uncovered until tender, bubbling and lightly browned, about 15 min longer

Cal: 220/serving
Fat: 2 g

Eggplant Lasagna

Well, lasagna doesn't exactly always take the best pictures, but I assure you it's delicious!!!

I'd never actually had eggplant before tonite, but always wanted to try it (basically b/c it is pretty!). I was very impressed with this dish and liked it very much. A definite make again!

Eggplant Lasagna:

6 lasagna noodles (I used whole wheat)
3 c chopped, peeled eggplant
1 medium green bell pepper, diced (about 1 c)
1 lg onion, chopped (about 1 c)
1/4 c fresh basil or 1 T plus 1 t dried, crumbled
3 medium cloves garlic, minced, or 1 & 1/2 t bottled minced garlic
2 8 oz no-salt-added tomato sauce
2 t low sodium Worcestershire sauce
1/8 t salt
1/4 t fennel seeds (optional)
1 c fat free cottage cheese
1 c part skim mozzarella chz, shredded
2 T shredded or grated parmesan chz

Preheat oven to 350F. Spray 12x8x2-inch glass baking dish w/ vegetable oil spray.

In a large stockpot, cook noodles using package directions, omitting salt and oil.

Meanwhile, heat a large nonstick skillet over medium-high heat. Remove skillet from heat and spray with vegetable oil. Cook eggplant, bell pepper, onion, basil, and garlic for 10 minutes, or until eggplant is tender, stirring occasionally; reduce heat to medium if mixture sticks to skillet.

Add tomato sauce, Worcestershire sauce, salt, and fennel. Bring to a boil; reduce heat, and simmer, uncovered, for 15 minutes, or until sauce has slightly thickened and bell pepper is tender. Remove from heat.

To assemble, lay 2 noodles lengthwise in baking dish. Spread a scant 1 c eggplant mixture over noodles. Spoon half the cottage chz over sauce; spread evenly. Sprinkle w/ 1/4 c mozzarella. Repeat layers twice, ending with remaining 1/2 c mozzrella. Tuck in ends of noodles if overhanging; cover w/ aluminum foil.

Bake for 30 min. Remove from oven, discard foil.

Sprinkle lasagna w/ parmesan; let stand for 5-10 min to allow chz to melt and to make slicing easier.

Calories: 214
Protein: 15g
Carbs: 30 g
Fat: 4g
Fiber: 4g

ENjoy!

Orange-Blueberry Angel Food Cake

This is a delicious cake with a little tang to it! So yummy!

1 1/2 c egg whites (10-12 large)
1 1/2 c sifted powdered sugar
1 c sifted cake flour or sifted all-purpose flour
1 t vanilla
1 1/2 t cream of tartar
1 c granulated sugar (or substitute Splenda baking sugar just make sure to read the equivalency directions)
1 1/2 c freeze dried blueberries (I used the little "wild" blueberries in the frozen food section)
1 T finely shredded orange peel
1 C sifted powdered sugar
3-5 t frozen orange juice concentrate thawed (I didn't have this, just regular OJ and it tasted fine!)

~Directions~

In a very large mixing bowl allow egg whites to stand at room temperature for 30 minutes. Meanwhile, sift the 1 1/2 c powdered sugar and the flour together 3 times. Set aside.

Add cream of tartar and vanilla to egg whites. Beat with an electric mixer on medium speed until soft peaks form (tips curl). Gradually add granulated sugar, about 2 T at a time, beathing until stiff peaks form (tips stand straight).

Sift 1/4 of the powdered sugar mixture over beaten egg whites; fold in gently. Repeat, folding in the remaining powdered sugar mixture by fourths. Gently old in freeze-dried blueberries and orange peel. Pour into an ungreased 10-nich tube pan. Gently cut through batter to remove air pockets.

Bake cake on the lowest rack in a 350F oven for 40-45 min or until top springs back when lightly touched. Immediately invert cake in pan; cool completely in pan. Loosen cake from pan; remove cake.

In a small bowl combine the 1 c powdered sugar and 3 t of the OJ concentrate. Stir in enough of the remaining OJ, 1 t at a time, to reach drizzling consistency. Drizzle over cooled cake.

You will LOVE this cake and want to eat more than just one piece! and at only 208 c and 0g fat per serving (makes 12 servings) you can!!

YUM!

Chicken Tetrazzini

This delicious and creamy comfort-food is great for a chilly night, or really any night! The recipe has been modified for a more healthful approach, so don't be scared to try it only 394 calories per serving (makes 4 servings).

6 oz dried spaghetti (I use whole wheat spaghetti)
1 1/2 c sliced fresh mushrooms
3/4 c chopped red or green sweet pepper
1/2 c cold water
1/4 c flour
1 12-oz can (1 1/2c) evaporated low fat milk
1 t instant chicken bouillon granules
1/4 t black pepper
1/8 t salt
1 c chopped cooked chicken or turkey (5 oz)
1/4 c finely shredded Parmesan cheese (1 oz)
2 T dry sherry or milk
1 T sliced almonds

~Directions~

Cook the spaghetti according to package directions, except omit the cooking oil and lightly salt the water. drain well.

Meanwhile, in a large covered saucepan cook the mushrooms and sweet pepper in a small amount of boiling water until tender. Drain well, return to saucepan.

In a screw top jar combine 1/2 c cold water and flour; cover and shake well. Stir into the veggie mixture in the saucepan. Stir in the evaporated milk, bouillon granules, black pepper, and salt. Cook and stir until thickened and bubbly. Stir in the cooked spaghetti, chx, parmesan cheese and dry sherry/milk.

Lightly coat a 2-qt square baking dish with nonstick cooking spray. Spoon spaghetti mixture into dish. Sprinkle with almonds. Bake, uncovere, ina 400F oven about 10 min or until heated through and nuts are lightly toasted.

Serve with a tossed salad and low cal dressing! ENJOY!!!

Birthday Celebration

Happy 25th Birthday Kari!

What better than a home-made birthday cake with UDF ice cream to start a new year?! It's even better with it's kind of okay to eat!!

This cake seems to bake really fast, so make sure to watch it so it doesn't overcook! Don't forget to add a little flair to your birthday celebration, even if you are celebrating in a restaurant! Bring a bday table cloth and Target has some super fun square bday cake plates!


CHOCOLATE-BANANA CAKE WITH WALNUTS
Healthy bonus: 1/2 serving of fruit per slice, potassium from bananas, iron from walnuts
Makes 16 servings.
1 cup whole-wheat flour
1 cup unbleached all-purpose flour
3/4 cup Splenda Sugar Blend for Baking
1/2 cup unsweetened cocoa powder
2 tsp baking soda
4 large overly ripe bananas, mashed
1/2 cup plain lowfat yogurt
2 egg whites
2 tsp vanilla extract
3/4 cup walnuts, chopped
Vegetable-oil cooking spray
Frosting
1 cup lowfat milk
3/4 cup Splenda Sugar Blend for Baking
1/2 cup unsweetened cocoa powder
1/4 cup cornstarch
1 tbsp butter
2 tsp vanilla extract

Preheat oven to 350°F. Combine flours, Splenda, cocoa, and baking soda. Add bananas, yogurt, egg whites, vanilla, and 1/2 cup walnuts. Stir. Coat a 9" x 13" cake pan with cooking spray. Pour batter into pan, spreading evenly. Bake about 35 minutes. Cool.

Raise oven to 375°F. Toast remaining 1/4 cup walnuts 6 minutes. To make frosting, pour 1/4 cup milk into a medium saucepan over medium heat. Stir in Splenda, cocoa, and cornstarch. Slowly add remaining 3/4 cup milk and bring to a low boil, stirring continuously until thick. Remove from heat and stir in butter and vanilla. Cool and spread over cake. Sprinkle walnuts over cake.

Seasons Restaurant at the Nemacolin Woodlands Resort & Spa, Farmington, PA
Nutritional analysis per serving: 203 calories, 5.4 g fat (1.3 g saturated fat), 26.1 g carbohydrates, 5.9 g protein, 3.8 g fiber

Recipe from Self.com and Self Dishes Spring 2006

Delicious Stuffed Pepper Recipe

This is such a nutritious, filling alternative to the traditional stuffed pepper.

1 &1/4 c fat-free reduced sodium chx broth
1 c couscous
1 T olive oil
1 medium onion
3 cloves garlic, minced
2 c fresh spinach
1 c canned corn, drained
1 c canned diced tomatoes
1 c grated lowfat/nonfat mozzerella chz
4 red/yellow/green peppers cored, stemmed, and seeded
4 tsp grated parmesan

Heat oven to 350. Coat a baking dish with cooking spray. heat chx both in a small saucepan until poinlin; add couscous, cover and remove from heat. let stand 10 min; fluff with a ford and set aside.

warm oil in a large pan over medium heat; saute onion and garlic until translucent, 5 to 10 min. add spinach and saute until wilted. add corn and tomatoes (with juices) and cook for 5 min. remove from heat, drain and transfer to a bowl.

stir in couscous and mozzarella; season w/ salt and pepper. place peppers upright in baking dish and fill with stuffing, then top with parmesan.

bake 20 min (including pepper tops). serve warm

383 calories

Serve with northern beans!

ENJOY!