Medi-Friendly Maintainance Recipes
Chocolate Cherry crunchies
1 bag bittersweet chocolate chips
1 1/2 cups whole grain cheerios
1 cup dried cherries (can sub dried cranberies)
1/2 cup walnuts
Melt chips in microwave. Mix in rest of ingredients coating well with the chocolate. Drop by healthy teaspoons on wax paper covered pan and chill for 2 hours. If you keep them in a closed tin in the fridge, they last for about a month. I calculated the calorie count the first time I made them and think its about 60 a piece. 2 make a good breakfast on the go.
Hungry Girl Pump-Up-the-Jam Cocktail Weenies
PER SERVING (3 cocktail weenies with sauce): 75 calories, 1.5g fat, 619mg sodium, 12.5g carbs, 0g fiber, 3g sugars, 6g protein -- POINTS® value 2*
When we "tweeted" about this recipe idea, an HG fan put it best: "If crock pot hot dogs are wrong, I don't wanna be right!" We wholeheartedly agree. These li'l pups are sweet, tangy and super-delicious. Serve 'em to pals, or keep 'em all to yourself...
14 Hebrew National 97% Fat Free Beef Franks (or another brand of nearly fat-free hot dogs with 40 - 45 calories each)
1 cup chili sauce (the kind found by the ketchup, like the one by Heinz)
3/4 cup sugar-free grape or seedless blackberry jam (like the ones by Smucker's)
3/4 cup very finely chopped onion
1 1/2 tsp. Dijon mustard
Place all ingredients except for the hot dogs in your crock pot. Stir until completely mixed.
Cut each hot dog into thirds, leaving you with cocktail-sized franks. Add those to the pot, and gently mix to coat.
Cover and cook on low for 3 - 4 hours, occasionally giving it a gentle stir (if you're around to do it; if not, it's okay).
Stir well and then serve up franks with extra sauce on top!
MAKES 14 SERVINGS
Use Arnold sandwich thins (your favorite variety) soak in a mixture of egg beaters, cinnamon and vanilla. Cook in frying pan with butter flavored Pam. When finished use spray butter and sugar free maple syrup. Enjoy.
"Almost" Guilt-Free Almond Joy
I have discovered a wonderful new snack that's perfect when you really want to treat yourself:
1 Atkins Endulge Chocolate Coconut Bar
7 Emerald Dark Cocoa Roast Almonds
It's a low net carb Almond Joy!!
< 5 net carbs
15 g fat (a little high - but again - it's a special treat!)
15 minute Chicken Fajitias
This is my favorite meal:
3 chicken breasts
2-3 cups of sliced assorted peppers (green, yellow, red)
1 cup onion
3 slices of Sargento Reduced-Fat Pepper Jack Cheese
Pampered Chef Deep Dish Baker
Slice peppers & onions, Place in bottom of Deep Dish Baker
Season generously with Chipolte Seasoning
Place chicken breasts on top of peppers/onions
Season generously with Chipolte Seasoning
Place lid on Deep Dish Baker
Place in MICROWAVE for 15 minutes
Let stand in Microwave 5 minutes
Remove from Microwave.
Remove lid and place 1 slice of cheese on each chicken breast. Replace lid for 30-45 seconds
Chicken & veggies come out PERFECT as if you stir-fried them. (the secret is the stoneware baker - I can't guarantee this will work with just any other microwave baker)
4 oz of chicken breast
1/2 cup of veggies + cheese = 240 calories, 6 carbs
Add 2 of Mama's Low-Carb WW Tortillas: 360 calories, 12 carbs
My husband and 13 year old son LOVE this dish also!
(1) Light Flatout Wrap
(1) Laughing Cow Wedge
Lettuce : I used Romain or Green/Red Leaf
Bacon : I bake my bacon in the oven on a rack, less fat and crispy. I use lower sodium bacon also
Assemble - I spread the LC on the wrap then add everything else.
about 200 cals / 8 carbs
Hey Nikki - where do you get the Flatout Wraps?
If you go to Untitled Document then click on stores then click on your state you will see a list of stores; and remember if your grocery store doesn't carry it now ASK them to special order/stock it.
2 medium sized baking potatoes*
1 1/2 oz Cabot 75% reduced fat cheddar cheese
1 Tbsp Hormel 50% reduced fat bacon bits
1 Tbsp chives
Salt to taste
2 Tbsp fat free sour cream
Cook potatoes in microwave. Let cool. Scoop out insides of potatoes leaving as little as possible. Put skins in baking dish and broil until skins are golden and crispy. Add 1/4 of the cheese and bacon bits to each skin. Return to oven and broil until cheese is melted. Top with chives and sour cream.
Makes 2 servings. Per serving w/o sour cream: 93 cal/ 3g fat/ 7.5g carbs/ 1g fiber/ 10g protein
Fat Free Sour Cream per 2 tbsp serving: 25 cal/ 0g fat/ 3g carbs/ 0g fiber/ 1.5g protein
* To reduce carbohydrates even more you can use low carb baking potatoes which can be purchased online at SunLite All-Natural Low-Carb Potatoes • nutrition.
Cooking spinach takes very little time, but you need to wash and drain it carefully, and remove tough stems first, which may take 5 or 10 minutes. Plan accordingly. The spinach on these little appetizers is a great source of iron and vitamins A and C.
3/4 cup purified water
2 bunches fresh spinach (about 2 pounds), stemmed
9 pieces thinly sliced whole wheat bread
1 small onion, minced
1 clove garlic, minced
1 tablespoon canola or grape seed oil
2/3 cup low-fat plain yogurt
1/8 teaspoon freshly ground nutmeg
1 tablespoon chopped fresh mint
Freshly ground pepper to taste
11/2 tablespoons chopped toasted walnuts
1 red apple, cut in thin wedges
Preheat oven to 300°F.
Pour the water into a large stainless steel pot and bring it to a boil. Drop in the washed spinach and cook for 3 minutes, stirring several times. Drain the spinach in a colander over a pan to catch all the water, which you can save to make vegetable stock (page 122). Put a bowl or plate on top of the spinach, inside the colander, and press down to squeeze excess water from the leaves.
Trim the crusts from the bread slices, cut on the diagonal to create 2 triangular pieces, then cut again to make 4 triangles. Put them on a cookie sheet and bake until lightly toasted, about 5 minutes. Meanwhile, sauté the onions and garlic in canola or grape seed oil in a medium nonstick sauté pan over low heat until onions are softened, about 2 minutes. Remove from heat.
Put the spinach leaves into a medium bowl, along with the onions and the garlic. Add the yogurt, mint, pepper, and nuts and toss thoroughly with a fork. Spread the spinach mixture on the toasts just before serving. Garnish with apple wedges. Makes 36 pieces - 3 triangles per person.
Fat 3.3 g
Saturated fat 0.6 g (24.2% of calories from fat)
Protein 4.4 g
Cholesterol 1 mg
Fiber 3 g
Coutesy of Dr Andrew Weil email
*.*Too-Good-To-Deny Pumpkin Pie*.*
*Hungry Girl's Too-Good-To-Deny-Pumpkin Pie"
Pump It Up, Again!
In honor of Thanksgiving (it's the day after tomorrow!), we decided to serve up a second helping of one of our most popular recipes EVER -- our Too-Good-To-Deny Pumpkin Pie! This pie will fool EVERYONE into thinking that they're eating a fat-filled, high-calorie dessert. Make it and see...
2 cups Fiber One bran cereal (original)
1/4 cup light whipped butter or light buttery spread (like Brummel & Brown)
3 tbsp. Splenda No Calorie Sweetener (granulated)
1 tsp. cinnamon
One 15-oz. can pure pumpkin (NOT pumpkin pie filling!)
One 12-oz. can evaporated fat-free milk
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
3/4 cup Splenda No Calorie Sweetener (granulated)
1/4 cup sugar-free pancake syrup
1 tbsp. pumpkin pie spice
1/2 tsp. cinnamon
1/8 tsp. salt
Optional Topping: Fat Free Reddi-wip or Cool Whip Free
Preheat oven to 350 degrees.
In a small microwave-safe bowl, combine butter with 2 tbsp. water. Microwave until just melted, and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency.
In a medium mixing bowl, combine butter mixture and crumbs with remaining ingredients for crust. Stir until mixed well.
Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish. Set aside.
In a large mixing bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. The filling may be taller than the crust -- trust us, this is okay!
Bake pie in the oven for 45 minutes. Allow pie to cool slightly. Refrigerate for several hours (overnight is best). Keep refrigerated until ready to serve.
Cut into 8 slices and, if you like, top with Reddi-wip or Cool Whip before serving!
MAKES 8 SERVINGS
Serving Size: 1 slice
POINTS® value 2*
*.*Chef Meg's Spice Cookies*.*
Serve these holiday cookies with a cup of tea, date puree spread, or lowfat vanilla ice cream.
I used a silicone baking mat for this recipe. You can find them anyplace kitchen supplies are sold. They are great-- you don't have to use any fat to grease the pan, and the cookies slide right off the tray. These are an affordable cookie to make: just $2.80 for the whole batch!
20 Minutes to Prepare and Cook
1/2 c whole wheat flour
1 1/2 c all purpose flour
2 t ginger, ground
2 t cinnamon, ground
2 t allspice, ground
1/2 t salt
1 t baking soda
1 stick margarine
1/2 c brown sugar
1/2 c very ripe banana, pureed
1 t decorating sugar, candy sprinkles or sugar in the raw
Sift all the dry ingredients into a mixing bowl. Place the margarine in a mixing bowl, then add the sugar and mix until creamy.
Add the banana and continue to beat at medium speed for 2-3 minutes. If the mixture looks loose, add one tablespoon of the flour mixture to the wet mixture. Add all the flour mixture in small amounts until combined. Divide the dough into 2 balls, wrap and press each one into a flat disk.
Chill for at least two hours. Preheat oven to 400 degrees. Place the dough balls between two sheets of wax paper and roll out as thinly as possible. Stamp with a small (1"-1 1/2") cookie cutter.
Sprinkle with decorating sugar; bake 10 minutes. Immediately after cooking, transfer the cookies to a wire rack to cool. Store cookies in an air-tight container for up to one week.
One serving equals two cookies.
Number of Servings: 36
Servings Per Recipe: 36
Amount Per Serving
Total Fat: 2.6 g
Cholesterol: 0.0 mg
Sodium: 47.3 mg
Total Carbs: 9.2 g
Dietary Fiber: 0.5 g
Protein: 0.8 g
*.*Chef Meg's Cinnamon Chocolate Shortbread*.*
Chef Meg's Cinnamon Chocolate Shortbread
This almond shortbread recipe replaces my mom's buttery shortbread. The original recipe had 141.6 calories per serving, 8.3 g fat, and 5.1 g sat fat. My new and improved version has less than half the calories and fat.
I used 3/4 cup of sugar, but the cookies aren't very sweet. If you want them to be sweeter, add an additional 1/4 cup of sugar.
1 1/2 c almonds, silvered
1/3 c butter, unsalted, room temperature
3/4 c sugar
2 eggs, room temperature
1 t vanilla flavoring
1 t baking powder
3/4 t cinnamon, ground
1/2 tea salt
2 c whole wheat pastry flour
(1 1/3 c whole wheat flour combined with 2/3 c cake flour)
1/2 c dark chocolate chips, melted
Preheat oven to 350 degrees. Place almonds on an ungreased baking sheet, toast until golden brown (about 8 minutes). Remove from oven and tray, set aside to cool. Once almonds have cooled, grind in a food processor or with a rolling pin.
Combine the flour, baking powder, cinnamon, salt, ground almonds and flour in a large mixing bowl. In a separate bowl, using a hand mixer, beat the butter until creamy, then add the sugar. Beat until creamy. Add eggs one at a time. Add vanilla. Add dry ingredients to the creamed mixture, beat only until combined.
Divide the dough into two balls. Once at a time, form into a log that is 2 inches wide and about 12 inches long. Cut each log into 1 1/2 inch strips. Place on ungreased baking sheet and bake for 8-10 minutes.
The cookies should not be golden brown; remove them from the oven just before they start to brown on top. Melt chocolate in a double boiler. Dip the end of each cookie in the chocolate and place on wax paper to set.
Makes 55 cookies.
Number of Servings: 55
Servings Per Recipe: 55
Amount Per Serving
Total Fat: 3.3 g
Cholesterol: 10.7 mg
Sodium: 32.7 mg
Total Carbs: 7.6 g
Dietary Fiber: 0.8 g
Protein: 1.4 g
I love experimenting with different whole grains. Quinoa, whole wheat couscous, bulgur, barley... This is one of my favorite dishes.
* 1 cup bulgur
* 3 tomatoes, seeded and chopped
* 2 cucumbers, peeled and chopped
* 3 green onions, chopped
* 3 cloves garlic, minced
* 1 cup chopped fresh parsley (I like to use flat leaf parsley)
* 1/3 cup fresh mint leaves
* 2 teaspoons salt
* 1/2 cup lemon juice
* 2-3 tblsp olive oil
1. Place bulgur in bowl and cover with 2 cups boiling water. Soak for 30 minutes; drain and squeeze out excess water.
2. In a mixing bowl, combine the wheat, tomatoes, cucumbers, onions, garlic, parsley, mint, salt, lemon juice, and olive oil. Toss and refrigerate for at least 4 hours before serving. Toss again prior to serving.
Baja Fish Tacos
3/4 lb mahi mahi or other firm white fish fillets
2 tsp fajita seasoning
2 c presliced green cabbage (about 6 ounces)
1 TBS fresh lime juice
1/2 tsp salt
3 TBS chopped fresh cilantro
8 (6") low carb tortillas
2.5 TBS FF sour cream, divided (optional)
1/2 avocado, pitted and diced
Lightly spray grill rack with nonstick cooking spray, and preheat grill. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces with a fork; keep warm.
In a small bowl, mix together cabbage, lime juice, salt, and cilantro.
Wrap the tortillas in paper towels, and microwave 1 minute on HIGH or until they're warm.
Place taco ingredients on the table for assembly. Spread each tortilla with 1 teaspoon of sour cream, if desired, and top with fish, cabbage mixture, and avocado. Serve with salsa and lime wedges on the side.
Yield: Makes 4 servings (serving size: 2 tacos)
Hi! Would it be possible to add in the nutritional data for these recipes as well? Makes it easier to decide if it is one to try.
Tabbouleh Nutrition Info
No problem - I should have done that.
Info for the Tabbouleh according to Daily Plate. I estimated the amount it yields - 5 cups. Generally 1c dry bulgur yields 3 cups cooked plus all the veggies. Make sure you plug it in yourself if you are concerned.
1/2c servings - yields 5 cups total.
Also for this, I forgot to mention that I normally add reduced fat feta to it. Sometimes chicken or tuna to make it a meal - especially when I eat leftovers for lunch. The longer it sits, the tastier it gets. Whatever your preference, adjust nutrients accordingly.
Baja tacos will come in a bit.
Baja Fish Tacos Nutrition Info
Info for the Baja Fish Tacos according to the Daily Plate. You could reduce the amounts on all of these by drastically reducing the amount of avocado and forgetting the tortillas all together.
Serving size is 2 tacos. Makes a total of 8.
Breaded Grilled Scallops
Had these last night and they were very very good. If you subbed out the crumbs for almond flour, it would work with any phase. Paired them with fresh sauteed spinach and the mock garlic potatoes I just listed in the veggie thread.
1/4 cup Soy Flour
1/4 cup Whole Wheat Bread Crumbs (Plain)
1/4 cup Parmesan Grated Cheese
1/2 tsp Coarse Kosher Salt
1/2 tsp Pepper, Black
32 oz Raw Scallops (about 1 oz. per scallop)
1 tbsp Olive Oil
Mix dry ingredients in shallow pie pan. Toss raw scallops in olive oil. Press crumbs into both sides of each scallop. Place on cookie sheet, cover with saran wrap and allow to sit refrigerated for 30 minutes to let crumbs settle. Grill on direct heat, turning once, for 4 minutes or until center is opaque.
Serving size - 4 scallops.
*.*Peanut and Sesame Noodles*.*
..Peanut and Sesame Noodles..
2 cups of cooked whole wheat spaghetti (I use Dreamfield's Pasta)
1 tablespoon sesame oil
3 tablespoons smooth peanut butter(I use a light variety)
1 tablespoon fresh ginger, chopped
Red pepper flakes to taste (approx. 1 teaspoon)
3 tablespoons hot water
1 garlic clove, chopped
2 tablespoons soy sauce (I use the low sodium variety)
1 tablespoon red wine vinegar
1 tablespoon toasted sesame seeds
1. Cook spaghetti as directed by the manufacturer.
2. Combine all other ingredients, mix until peanut butter is dissolved.
3. Add sauce to drained pasta, toss until pasta is fully coated.
4. Sprinkle with toasted sesame seeds.
Amount Per Serving
Total Fat: 11.0 g
Cholesterol: 0.0 mg
Sodium: 358.8 mg
Total Carbs: 22.9 g
Dietary Fiber: 4.3 g
Protein: 7.7 g
By using light/low salt/low sugar varieties of some items, you can lower the sodium count. Dreamfield's will yield fewer carbs as well.
Anyone starting Short Term Maintenance soon?
I am in short term maintiance... I think **LOL* I am up to 1000 calories
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