Easy Creamy Chicken Masala

I made this up last night and it was REALLY GOOD! 

Serves 2 people and only 225 calories per serving.

Loaded with flavor and not with fat. This is a healthy dish that is simple enough to make any day. I was surprised how low calorie this dish was since it seamed to make a lot of food!
Suggest serving with a side of creamed spinach (to save time I buy the green giant steamers) and basmati rice. You can also choose to mix in peas. Calories from sides not included.

Prep Time: 5 minutes

Cooking Time: 20 minutes


Ingredients

•     1 (8 ounce can) 2 cups diced tomatoes in juice, No Salt Added (do not drain juice)
•     1/2 cup Tomatoes Sauce No Salt Added
•     1 1/2 tsp Garam Masala Spice (find in bulk food dispenser or ethnic foods isle)
•     1/4 tsp Cajun Seasoning
•     1/2 lb (8 oz) Chicken Breast Tenders, cubed
•     1/2 cup Fat-Free Plain Yogurt (optional)
•     1/2 cup Unsweetened Almond Milk or So Deliscuous unsweetened coconut milk

Directions

1.) Cube and cook the chicken in a large skillet/pan that can hold a lot of liquid and has a lid (you will need to cover)

2.) Add all ingredients except milk and yogurt

3.) Cover and simmer for 15 minutes. Do not skimp on this step! Check halfway though to make sure nothing is burning, stir if necessary.

4.) Add milk and yogurt, continue to cook uncovered until sauce is thick. Stir so that sauce doesn't burn. You can be creative and add extra almond milk if you like. Also, SoDelicsious makes a low calorie (50 calories per cup) version of coconut milk that would work in this dish.
- serve with creamed spinach, rice, and/ or peas

 http://www.livestrong.com/recipes/leah-newmark-rds-creamy-tomato-chicken-masala/

Spicy black bean and portobello mushroom toastadas

Ingredients:

• Two 50 calorie La Tortilla factory tortillas
• Two slices of 2% milk cheddar cheese slices
• 2 TBSP 2% milk cheddar cheese, shredded
• 1 Morning Star Spicy Black Bean veggie burger
• optional: Salsa, fat free plain yogurt

Directions: 

Preheat oven to 375 degrees

1. Cook 1 portabello mushroom in microwave for 2 minutes. Remove from microwave.
2. Add veggie burger patty to plate with mushroom and continue to cook mushroom and veggie burger for an additional 2 minutes.
3. Toast tortillas in oven for 5-7 minutes or until lightly brown on top
4. Cut up mushroom and veggie patty, mix together.
5. Divide the mushroom mixture and place half on each tortilla. Tear cheese slices and spread around top of the mushroom mixture. Add 1 TBSP shredded cheese to each tortilla.
6 Put back in oven for 10 minutes or until cheese is melted.
7. Let cook and enjoy. Try serving with fat free yogurt (replaces sour cream) and salsa




Read more: http://www.livestrong.com/recipes/leah-newmark-rds-spicy-black-bean-mushroom-toastadas/#ixzz1KUKaB7sJ

Zesty Cheddar Asparagus Quiche- readers digest heart smart for a healthy heart cook book

Prep time 30 minutes, cook time 45 minutes, serves 6

Ingredients:

1 TBSP plain dry  bread crumbs (fiber one)

8 oz small all purpose potatoes, peeled and very thinly sliced

1 pound asparagus, trimmed

3/4 cup shredded reduced fat sharp cheddar cheese

3 scallions, sliced

1 can (12 oz) fat free evaporated milk

1/2 cup fat free egg sub

1 large egg

2 teaspoons margarine, melted

1 tsp dry mustard

1/4 tsp freshly ground black pepper

Directions:

1. Preheat oven to 400 degrees F. Coat 9 inch pie plate with nonstick cooking spray and sprinkle with bread crumbs.  Beginning in center, arrange potato slices in slightly overlapping circles up to rim. Lightly coat with nonstick cooking spray and press down gently. Bake 10 minutes. 

2. Set 8 to 12 asparagus spears aside. Cut remaining spears into 1-inch pieces. 

3. Sprinkle crust with 1/4 teaspoon salt and 1/4 cup cheddar. Cover with asparagus pieces, then sprinkle with scallions and another 1/4 cup cheese. Arrange whole asparagus spears on top. 

4. Beat evaporated milk, egg sub, egg, margarine, mustard, pepper, and remaining salt in medium bowl. Pour into pie plate and sprinkle with remaining Cheddar. Bake until knife inserted in center comes out clean, about 35 minutes. 

Serves 6. Nutrition facts: 165 calories, 4g total fat, 1g sat fat, 41mg chol, 415mg sodium, 18g total carb, 2g dietary fiber, 14g protein. 

Steamed chicken and vegetable sandwich with hummus on whole wheat bun

The easy way....
Last night I ordered Chinese food (Steamed chicken and vegetables with sauce on the side) and I wasn't in the mood for more Chinese food today. So I used the left over steamed chicken and veggies for my hummus sandwich today by simply using hummus and a 80 calorie Sara Lee hamburger bun.

Other tips:
- Make sure you measure your hummus, calories from condiments add up.
- Feel free to add different types of vegetables like tomatoes or cucumbers.

My favorite hummus is Wild Garden. Its less calories than many other types of hummus. It can be found at HyVee in the health food section

Cooking your own steamed chicken and vegetables:
You can easily make your own steamed chicken and vegetables in about 20 minutes by cutting up chicken breast and vegetables and using your cook top, a large pot filled with a shallow amount of steaming water, and a steamer basket (inside the pot, water should be below the tray). Cook time is usually only 10-15 minutes. Make sure there is no pink remaining in the chicken before you eat it.

Steamer Basket

Spice It Up with Salt Free Seasoning

15 Seasoning Blends So Good You Won’t Miss The Salt

Spices are usually defined as the roots, bark or seeds of various plants. Herbs are usually defined as the leaves. Salt is neither an herb nor a spice!

Most herbs and spices lose flavor and color with age. Each year, test your herbs and spices by sprinkling a small amount into your hand and crushing them; if a distinct aroma is not immediately obvious, your herbs are past their prime. Sealed glass jars are best to lock in flavor and color.

Another way to preserve freshness is to buy whole spices (such as cumin seeds and black peppercorns) and grind them as needed in a coffee grinder (about $20 retail). This grinder should then be used for spices only and not for other uses.

All these recipes contain negligible amounts of sodium and fat, while many spice blends available in grocery stores are very high in sodium.

RECIPES

For each seasoning blend, mix all ingredients and store in an airtight container. Ingredients are dried herbs and ground spices, unless otherwise noted.

Each blend contains 5 mg sodium or less per teaspoon, except as noted.

Source: RD411.com

Ginormous Creamy Cheesy Spaghetti Primavera Bowl by Hungry Girl

180 Calories, 5g fat.

Saute 1/2 cup chopped onion, 2 cups broccoli slaw until soft, add 1 bag DRAINED spaghetti shaped tofu shirataki, 2 wedges of Laughing Cow Light French Onion Flavor, salt, pepper and garlic powder. Melt that cheese well. HUUUUUUUUUGE, FILLING, DECADENT.

Crab stuffed mushrooms

Ingredients:

• 2 Crab sticks
• 1/4 cup Red onion (or less, to taste) 
• Fresh sage or basil to taste
• 2 wedges laughing cow cheese (swiss or garlic herb) 
• 2 Portabello mushrooms (or white mushrooms with stems removed) 
• Optional- add 1/8 to 1/4 cup fiber one cereal to enhance the fiber

Directions:

1. Preheat oven to 350 degrees
2. Cut crab sticks, red onion, and sage (or basil) into large chunks and place in blender. Pulse blender about 5-10 times or until shredded and blended. 
3. Place mixture in a bowl and stir in cheese wedges until combined. 
4. Place the 2 Portabello mushrooms, tops down, on cookie sheet. Fill each with half of the mixture. Cook for 30 minutes. 
5. Enjoy!!!

What did I just have for lunch?

Today I had a bean and cheese burrito with peppers and salsa

Even though I only eat chicken and fish, Im trying to cut back on meat consumption because its expensive and there are many benefits to a diet rich in plants.

A diet rich in plant foods may help prevent cancer and is proven to lower the risk of heart disease.

If you have diabetes, a plant rich diet is often high in fiber which helps control blood glucose levels.

Nutrition facts and benefits of this meal: Calories are around 250 per serving, dish is a really great source of fiber, good source of protein, contains calcium and a serving of vegetables.


Ingredients: 

• 1 large La Tortilla Factory Wrap
• 1 Wedge queso flavored Laughing Cow Cheese
• 1/2 cup fat free refried beans
• 1 cup peppers (frozen mixed pepper blend)
• 1/4 cup salsa

Directions:

Preheat oven to 375 degrees. Spread cheese on wrap followed by beans and salsa. Close the wrap and put in a shallow oven safe cooking dish. Pour 1 cup peppers (frozen or fresh) next to the wrap in the oven safe dish.  Cook for 20 minutes. Flip the wrap half way through cooking to help crisp all sides of the tortilla. 

Variations to this recipe include:

• Substituting the Laughing Cow Cheese wedge with 1/4 cup blenderized (pureed) fat free cottage cheese
• Adding salsa to the top of the tortilla to make it more like a bean and cheese enchilada
• Cook the peppers first then add them to the inside of the tortilla.

Artichoke-Turkey Casserole

This low fat recipe was modified from the Better Homes and Gardens cook book.

Prep: 20 min
Bake: 40 min
Oven: 350 F
Stand: 10 min
Makes: 6 servings

Ingredients:

• 1/2 C chopped carrot (1)
• 1/2 C chopped red sweet pepper
• 1/4 C sliced green onions (2)
• 1 TBSP heart healthy light butter spread (Smart Balance light or Promise Light)
• 1 10 and 3/4 oz can condensed cream of chicken soup, fat free and reduced sodium
• 1 8- or 9- oz package frozen artichoke hearts, thawed and cut up. If you cant find frozen use canned.
• 1 and 1/2 C chopped cooked turkey or chicken
• 1 C wild rice or brown rice, with out seasoning packet
• 1/2 C shredded mozzarella cheese
• 2/3 C skim milk
• 1/2 tsp dried thyme, crushed
• 2 slices turkey bacon (optional), cooked and fat drained
• 3 TBSP grated Parmesan cheese

Directions:

1. In a large skillet cook carrot, sweet pepper, and green onion in butter until the carrot is crisp and tender. Remove from heat. Stir in chicken soup, artichoke hearts, turkey, rice, mozzarella cheese, milk, thyme, and bacon. Transfer turkey mixture to a 2 qt rectangular baking dish. Sprinkle with Parmesan cheese.
2. Bake, covered, in a 350 oven for 20 minutes. Uncover and bake about 20 min more or until bubbly. Let stand for 10 minutes before serving. 

Make ahead directions: Prepare as above through step 1. Cover and refrigerate for up to 24 hours. Bake, covered, in a 350 degree oven for 30 minutes. Uncover and bake about 20 minutes more or until bubbly. 

Nutrition Facts (before substituting regular margarine or butter with light butter, before substituting cream soup with fat free cream soup, and before substituting regular bacon with turkey bacon) 

248 cal, 11g total fat (5g sat fat), 47mg cholesterol, 611mg sodium, 18g carb, 3g fiber, 18g protein.

Daily values: 75% vit A, 41% vit C, 19% calcium, 9% Iron

Exchanges: 1/2 Vegetable, 1 starch, 2 lean meat, 1 fat

Top 10 Super Foods

It is important to eat a variety of foods (and colors of foods) every day. Which foods should you try to eat every day? The following is my top 10 choices of nutrient dense foods.

1. Beans and Legumes: The best beans and legumes that you can eat are black beans, red beans, and edemame (soy beans which are really legumes). These beans are high in fiber, iron, protein, and contain cancer fighting antioxidants. As a general rule, the more rich in color a food is, the more nutrients it has. 

2. Berries: Their color is indicative of their high level of antioxidants.  

3. Soy products: Soy intake has been shown to lower the risk of heart disease. These foods are rich in antioxidants, fiber, and protein. In fact, soy milk has as much protein as cow's milk but contains 0mg of cholesterol.  Try substituting animal products with soy products such as soy milk, soy cheese (known as Tofu), and edemame at least once per week.

4. Broccoli: Not only is this veggie high in fiber but is a dairy-free source of calcium. Like many of the foods on this list, it contains anti-cancer properties known as phytochemicals. These phytochemicals also boost the immune system. Broccoli is related to cabbage, kale, cauliflower, and Brussles sprouts which are also blessed with the above nutritional benefits. 

5. Whole grains: The fiber found in whole grains may lower the risk of heart disease, cancer, diabetes, cholesterol, and high blood pressure. Some examples of whole grains are quinoa, oats, brown rice (which is gluten free), and whole wheat products. 

6. Almond Milk: At only 40 calories per unsweetened cup, this low calorie drink can help enhance bone health and aid in weight loss, diabetes management, and heart disease. It contains more calcium than cow's milk (45% of the daily value vs.  30% in cow's milk). It contains 0mg cholesterol, filling fiber, and healthy monounsaturated fat which helps to keep you feeling full and prevents blood sugars from increasing rapidly. Try replacing 1 glass of cow's milk per day with almond milk.

7. Salmon: The brain boosting power found in this fish is due to the high amount of polyunsaturated fatty acids known as Omega-3's. These fatty acids have been shown to reduce inflammatory diseases such as arthritis and may play a role in reducing the incidence of cancer, heart disease, and depression. 

8. Dark green leafy veggies like spinach: The darker the green, the greater the nutrition. For example, spinach contains fiber, magnesium, vitamin A, vitamin K, Iron, calcium, and potassium. Replace your iceburg lettuce with a romaine and spinach mixture to enhance the cancer fighting properties of your salad today!

9. Fat free dairy like yogurt: Many varieties of yogurt are now fortified with pre and probiotics which are the good bacteria that help our digestive systems. Fat free yogurt can help with weight loss because it is a good low calorie snack that also contains protein which helps keep you full. Dairy is a good source of calcium which plays an important role in bone health. 

10. Water: Dont underestimate the power of a glass of water. A well hydrated body has healthy teeth, skin, and possibly body weight. Tap water is usually fortified with fluoride which keeps our teeth strong and healthy. Additionally, water keeps our skin moist, is a crucial component of your body's metabolism, helps curb cravings, and keeps you feeling full and energized. Be sure to drink at least 8 ounces of water per day. If you are thirsty you are already dehydrated.

Super food supper

Baked salmon and rice with Raspberry and spinach salad

Serves 4

Ingredients:

• 4 Salmon fillets (3 oz each)
• Cajun seasoning, to taste
• 2 cups brown (or wild) rice or quinoa (1/2 cup per person)
• 2 cups romaine lettuce
• 1 cup fresh spinach leaves 
• 1/4 cup frozen edemame, thawed and shelled 
• 1/2 cup frozen berries, thawed and sliced
• Kraft light raspberry vinaigrette dressing (2 TBSP per person)
• 2 ounces of sliced almonds (1/2 ounce per person)

Directions:

1. Preheat oven to 350
2. Place salmon fillets on a Pam sprayed cookie sheet (with tinfoil under them if desired), skin side down (for skinless fillets, do not worry which side is on bottom). Shake Cajun seasoning on top of salmon. Bake for 20-25 minutes or until flakes are easily removed with a fork. 
3. Meanwhile, prepare rice according to instructions on container. 
4. Mean while prepare salad by combining the remaining ingredients, except dressing, in a bowl and tossing. Help your kids form healthy habits by serving 2 TBSP salad dressings on the side in small cups.

Sources: HyVee Seasons Healthy Living Recipes cook book

Save the Snow Day Meals: Quick and easy meals for a snowy day

If its snowy outside you probably don't want to run to the store for ingredients. You also may have the kids home from school and that means more mouths to feed.  

What ingredients should you always have in your arsenal for such an occasion?

The following ingredients can be mixed and matched to make tons of different recipes that will keep you warm on a snowy day.

Freezer: 

• Frozen bag of chicken breasts or tenderloins
• Bake a few of these up to 1 week ahead of time to be used as needed or you could freeze the cooked chicken breasts. 
• Frozen ground beef, turkey, or chicken (90% lean or more)
• Frozen veggies like broccoli, peas, carrots, and diced onions
• Frozen veggie blends: If you like Asian or Mexican food consider stocking up on bags of stir fry style veggies or a bag of mixed peppers. 

Pantry/Canned:

• Chicken broth, fat free, low sodium
• Tomato soup, low sodium
• Pineapple in it's juice
• Black beans (no salt added if available)
• Pinto beans (no salt added if available)
• Canned mushrooms
• Tomato sauce (no salt added) 
• Diced tomatoes (no salt added)
• Pasta sauce
• Salsa 
• If you like Asian foods: water chestnuts, bamboo shoots, and baby carrots are good to have around

Grains:

• Heart healthy Bisquick or whole wheat mix
• Whole wheat pasta
• Instant brown rice or tofu shiritake noodles
• Low calorie bread (can be stored for a long time in the fridge or freezer)
• You can buy low calorie wraps and store them in the fridge for a very long time. 

Fridge:

• Cheese: Parmesan cheese, cheese slices or shredded cheese
• Salad dressings: at least keep around fat free Italian which is great for marinading chicken. Consider fat free Asian dressings for stir fry meals.

Extras:

• PB2 and Reduced sugar Jelly
• A variety of dried seasonings like chili powder, Cajun, Italian, garlic powder, basil, ginger, and cilantro 
• If you like Mexican food: 1 packet of taco seasoning

What meals are quick and simple so that you can spend your snow day warming up by the fire instead of by the stove?

Just click the links to get my full recipes. Substitute any of the fresh vegetables for frozen ones.  

Comfort Foods: Grilled cheese and tomato soup is a quick and simple lunch idea. Chili is the most obvious recipe to make when its cold out but to make it healthy requires a little extra thought. Watch your sodium! Get as many "no salt added" canned foods as you can find, they last just as long. If you cant find beans without added salt you can rinse them off to get rid of extra sodium. Beans in chili sauce are usually high in sodium, its better to add your own spices and make your own sauce. 

Mexican: Chicken fajitas, Taco salad, or Turkey Tacos

Asian: Pad Thai, Chicken stir fry. Just throw a bunch of ingredients in a pan together with your favorite sauce and serve over brown rice. 

Italian: Chicken Parmesan or Home made pizza (lower calorie alternative to delivery because you control the toppings). Just use Bisquick to make pizza crusts and use pasta sauce instead of pizza sauce to cut calories. If you have more time you could bake a chicken breast and cut it up for on top of the pizza. Thaw out some veggies in the microwave and add them to the top of the pizza. 

Healthy and Creamy Chicken Fettuchini Alfredo

I was skeptical to try this myself but I am glad that I did. To this day, my boyfriend has no clue that this was made without any cream. Just try it, you have nothing but calories and saturated fat to lose.

How to turn a dish that is the antithesis of health food into a dish that is the epitome of health food:
This recipe replaces cream with tofu, which is just cheese made from soy milk. Tofu takes on the flavor of whatever you cook it in. By using tofu instead of cream you replace saturated fat with cancer fighting plant proteins, heart healthy fiber, and anti-aging antioxidants.

Creamy Chicken Fettuchini Alfredo
Serves 2 very saucy portions

Ingredients

• 2 chicken breasts (about 3-4 ounces each), cut into strips
• 1 package light tofu
• Skim milk, as needed
• 3 garlic cloves, peeled and minced
• Black pepper, to taste
• 1/3 cup Parmesan cheese
• 1 small can of mushrooms (or larger if using in place of chicken), also you can use fresh mushrooms
• 2 Tablespoons smart balance light butter spread
• 1 package of shiritake noodles (see my grocery list tab for more info) or 1 cup cooked fettuchini noodles

Directions

1. Boil water if using regular pasta, cook according to direction on package. If using shiritake noodles, drain and rinse noodles. Let sit in strainer in order to help drain water from the surface of noodles. Toss noodles every 10-20 minutes to help remove moisture.
2. Put tofu in blender along with 2 Tablespoons milk, blend until no lumps are left. Add milk as needed in order to fully blend tofu. Add Parmesan cheese and blend until combined.
3. Peal and chop garlic, cut up chicken, and drain can of mushrooms.
4. Heat a large skillet and melt 1 Tablespoon of Smart Balance. Add garlic, mushrooms, and chicken. Cook chicken on medium to medium high heat about 5 minutes, flip chicken and finish cooking chicken. Make sure chicken is fully cooked before adding tofu mixture.
5. Add tofu mixture, thin out to desired consistency using milk. Taste the mixture, if needed add second tablespoon of butter spread. Add pepper to taste.
6. Add pasta or shiritake noodles to mixture. Continue to cook until heated.

Enjoy! 

You will eat this again! 

Leah Lunch: Fruity chicken wrap and my signature salad

The following is for 1 meal (1 serving). Adjust recipes accordingly. The salad always gets rave reviews. (Sorry, no pictures today)


Wrap ingredients:

• 1 low calorie wrap, like la tortilla factory ones (I used a small one because I was going to have salad with it)
• 6 large black grapes, sliced in half
• 1 wedge of The Laughing Cow Light Cheese (I used Swiss)
• 1/2 of a Cuttie (Clementine), pealed and segmented
• 1 Tablespoon Kraft Light Raspberry Vinaigrette
• 1.5 ounces of deli chicken or baked chicken breast, cut into strips

Directions: Spread cheese on wrap then add other ingredients. Fold bottom of wrap up about 1/4th of the way over toppings. Holding the bottom of the wrap in place, fold one side of the wrap over the other toppings. I use some of the cheese to keep the wrap together once its finished.


Salad Ingredients

• 1- 2 Tablespoons (or less) of Seasoned Rice Vinegar, a little goes a long way
• Olive oil cooking spray, just enough to coat the top of the lettuce. Do not drowned your lettuce!
• 1-2 cups Romain lettuce
• 1/4 cup Raw tomatoes, diced OR 2 tablespoons dried cranberries (Higher calorie choice, 1/3 cup is 130 calories)
• 10 grams (about 2-3 tablespoons) Fiber One Original cereal (about 20 calories) OR 1/2 ounce sliced almonds ( around 80-100 calories )
• 1 Tablespoons of red onion, finely diced. Even if you don't like onion, you really need it in this salad for the full flavor.
• 2 Tablespoons Fat Free Feta Cheese (Presidents brand is best)
• Dash garlic powder, oregano, and pepper
• Optional: 1/8th of a Slimacado (1/3 the calories of a regular avocado, at HyVee by the regular avocados)

Directions: Throw it all together!

Leah Lunch: Turkey Tacos

These tacos are packed with protein and fiber!

Makes 4 large tacos or 5 regular sized tacos

Ingredients:

• 1 pound Lean ground turkey (90% lean or greater)
• Tip: To cut the fat down try using lean ground chicken.
• 1/4 cup taco seasoning or 1 packet reduced sodium taco seasoning
• 2/3 cup water
• Low calorie tortillas (look at "my grocery list" for examples, nutrient analysis uses 50 calorie tortillas)
• small (6 ounce) container of Non fat plain yogurt (use about 2 tablespoons per person)
• 1/3 cup (or more) onion, diced
• 1/2 cup (or more) tomato, diced
• 1/4 cup or less of 2% milk cheese per person
• 1 jar salsa (a serving is 2 tablespoons per person and only around 5 calories per serving)
• 1 package iceburg lettuce, shredded

Directions:

1. In a non stick skillet, cook the turkey completely, chopping with spatula as it cooks.
2. Add water and seasoning to turkey.
3. Fill one low calorie wrap with no more than 3-4 ounces of meat. Fill wrap with other ingredients (if you are watching your weight and don't want to count calories just be sure that you do not exceed 1 serving for each of the other ingredients, you will find the serving sizes at the top of the food labels).  
4. Feel free to add as many veggies such as tomatoes, lettuce, and onions to your taco as you wish.

Nutrition Info:

Calories 357

Calories from Fat 144.1

Total Fat 16.01g

Saturated Fat 6.01g

Cholesterol 128.75mg

Sodium 1480.37mg

Total Carbohydrate 24.99g

Dietary Fiber 8.47g

Sugars 7.13g

Protein 38.46g

Read more: http://www.livestrong.com/recipes/leah-newmark-rds-turkey-tacos/#ixzz18J1EhynM

Analyzed on livestrong.com http://www.livestrong.com/recipes/leah-newmark-rds-turkey-tacos/

Leah Lunch: Loaded Ranch Baked Potatoes

Potatoes are not a bad food, they just have a bad reputation. One small (5 ounce) baked potato is only 110 calories, naturally fat free, and contains 2g of fiber (mostly in the skin).  Here is a healthy alternative to traditional loaded potatoes.

This is to be eaten as a meal, not a side.

Benefits of this meal:
It contains almost 20g of protein, which is 1/3 of most people's recommended protein intake.
It is rich in calcium due to the yogurt, cheese, and broccoli.
It is rich in potassium.

Serves 4 people
Cook time varies depending on use of microwave vs oven.

Ingredients:

• 2 cups Non fat plain yogurt (you will only use about 1 cup of this at the most, you just need 2 cups for 1 whole packet of ranch mix)
• 1 packet fat free dry ranch dressing mix
• 1 cup cooked broccoli, chopped
• 4 ounces Turkey pepperoni, chopped into small pieces 
• 1/2 cup reduced fat (2% milk) cheddar cheese, shredded
• 4 small- medium potatoes
• Salt and pepper to taste

Directions:

1. Cook potatoes completely. Potatoes are cooked when knife can cut into potato easily.
• To cook in oven: Preheat to 350 degrees, cut a slit in potatoes, wrap potatoes in tinfoil, and bake about 60 minutes.
• To cook in microwave: Using a fork, puncture each potato 3-4 times. Place all potatoes in microwave for 8-10 minutes. Check at about 5 minutes to prevent over cooking.
2. Meanwhile, mix the ranch packet with the yogurt and set aside.
3. Once potatoes are cooked, cut a slit 3/4th of the way through the center of each potato. 
1. Put 1/2 ounce (2 Tablespoons or 1/8 cup) cheese in each potato. Close the potato partially for a minute to let cheese melt. You can also use the oven or microwave to melt the cheese.  
2. After cheese is melted, put 1/8-1/4 cup (2-4 tablespoons) of the ranch mixture in top of cheese.
3. Top with 1 ounce of pepperoni crumbles, and salt and pepper to taste. 

Nutrition Facts: 275 calories, 8g fat, 3g sat fat, Cholesterol 49.05mg, Sodium 695.12mg, Total Carbohydrate 32.14g, Dietary Fiber 2.6g, Sugars 5.89g, Protein 17.68g

Search for this recipe on livestrong.com "Leah Newmark, RD's Loaded ranch potato"

Read more: http://www.livestrong.com/recipes/leah-newmark-rds-loaded-ranch-potatoes/#ixzz17jc9mJlN

Reduced Fat Mac & Cheese

Reduced Fat Mac & Cheese



I modified this recipe from Cabot Creamery's original reduced fat Mac and Cheese recipe.



Makes 8 servings

Ingredients:

• 2 cups small dry elbow macaroni, prefer Ronzoni Smart Taste (which is white pasta with added fiber)
• Cooking spray
• 3 tablespoons Unbleached All-Purpose Flour
• 2 cups low-fat 1% milk
• 1/4 teaspoon dry mustard
• 1/4 teaspoon garlic powder (optional)
• 1/4 teaspoon salt
• Freshly ground black pepper, to taste
• Pinch of ground red pepper (cayenne)
• Dash of Worcestershire sauce
• 2 ounces 1/3-less-fat cream cheese
• 8 ounces Cabot 50% Reduced Fat Cheddar, grated & divided (about 2 cups)
• 1/3 cup Fiber One Original cereal bread crumbs, use blender or food processor (about 2/3 cup cereal makes 1/3 cup crumbs)
• Ask me for free samples of this cereal at your next visit!

Directions

1. Cook macaroni according to package directions; drain well.

2. Preheat oven to 350 degrees. Spray a 2 1/2-quart baking dish with cooking spray and set aside.

3. Place flour in a large saucepan over medium heat, gradually whisking in milk. Add mustard, garlic powder, salt, black pepper, red pepper and Worcestershire. Continue cooking until sauce thickens, stirring constantly.

4. Reduce heat to low. Stir in cream cheese until well blended; add 2/3 of shredded cheese and stir until melted. Add macaroni, stirring until well coated. Pour into prepared baking dish.

5. Toss remaining shredded cheese with breadcrumbs and sprinkle over top of macaroni; spray with cooking spray.

6. Bake for 20 minutes, or until golden on top and bubbling throughout.

Nutrition Analysis (using regular bread crumbs, and white pasta: Calories will be less and fiber will be more with the above ingredient suggestions)
Calories 192, Total Fat 7g, Saturated Fat 4g, Sodium 354mg, Carbohydrates 19g, Dietary Fiber <1g, Protein 13g, Calcium 300mg

Source/ original recipe: http://www.cabotcheese.coop/pages/recipes/recipe.php?id=365

Leah Lunch: Happy Healthy Hannuka Latkes (Potato pancakes) With Apple Sauce

HAPPY

 

We cut the recipe in half and it fed 6 people here at Cynergy. 

 

Latkes

Traditionally latkes are cooked by frying in oil. This version uses zucchini and cuts back some of the frying in order to lighten up the calories and sneak in a serving of veggies at the same time. You honestly can not taste the zucchini and don't miss the extra oil!

Yield 32, cook time 30 minutes

Ingredients

• Vegetable cooking spray
• 2 pounds russet potatoes, peeled and grated
• 2 medium zucchini, grated
• 3 garlic cloves, minced
• 1/4 cup reduced fat Parmesan cheese
• 1/4 cup Fiber One bread crumbs (about 1/2 cup pre-blenderized cereal)
• 2 egg whites, lightly beaten
• 2 teaspoons kosher salt, plus extra for seasoning
• 1/4 teaspoon freshly ground black pepper, plus extra for seasoning
• 3 tablespoons vegetable oil
• Serve with apple sauce, no sugar added or homemade

 

When I cook I always leave out the salt and tell people to add their own salt. Salt tends to lose some of its power during cooking. You can use less salt and get more flavor by adding it sparingly after cooking.

I encourage those with high blood pressure to omit salt both during cooking and at the table.

 

Directions

1. Place an oven rack in the center of the oven. Preheat the oven to 450 degrees F. Spray a baking sheet, liberally, with vegetable cooking spray. Set aside
2. Lay the potatoes and zucchini on 2 kitchen towels. Bring the corners of the towels together and squeeze out the moisture from the vegetables. Place the vegetables in a large bowl. Add the garlic, 1/4 cup Parmesan cheese, bread crumbs, egg whites, salt, and pepper. Mix well until all ingredients are combined.
3. In a 12-inch nonstick skillet, heat the vegetable oil over medium heat. Add the vegetable mixture to the pan. Using a spatula, press the mixture evenly into the pan. 
4. Cook for 8 minutes or until the edges of the mixture begin to brown. Slide the pancake, cooked side down, onto the prepared baking sheet. Bake for 20 to 25 minutes or until the top of the pancake starts to brown and the edges are crispy.

Giada's version includes a cheese sauce, see below link on how to make sauce. I substituted applesauce for the cheese sauce to make it more like a traditional Jewish meal.

Sources: This recipe was modified from Food Network (Giada's recipe)

Turkey Tips for Thanksgiving Leftovers

Turkey Brie Melt with Cranberry Sauce:

• Use 1 left over whole grain roll, 2 ounces turkey breast, 1 ounce of brie cheese (thinly sliced), and 1 tablespoon cranberry sauce.  

Directions:

• Split the roll in half. Divide the ingredients between the 2 roll halves and layer turkey first followed by brie. Heat up cranberry sauce in microwave. Place sandwich open-faced in toaster oven and cook until cheese is melted. 

Breaded Turkey Fingers:

• 1/2 cup Fiber One Original cereal
• 1 tablespoon grilling seasoning (or other seasoning of your choice)
• 1 to 2 Egg whites
• Cooking spray

Directions:

• Preheat oven to 375 degrees. Use a blender to make breadcrumbs out of Fiber One Original cereal. Put bread crumbs in a shallow bowl. Beat egg whites and put them in another bowl. 
• Dip turkey into egg whites then dip into breading. Place on a lightly sprayed cooking sheet.  Spray the tops of breaded turkey before putting in the oven. 
• Cook for 10 minutes then flip pieces and spray again. Cook for another 10 minutes.

Other ways to use up left over turkey:

• Omelet
• Pizza with feta, onion, and olives 
• Turkey   
• Salad with fruit and cranberry sauce
• Turkey and cheese enchilada or quesadilla 

How do you use your left overs? 

Comments Please:

Last Minute Leah Lunch: Spicey Turkey Chili Mac

Today I threw together a few things we had sitting in the pantry at work and made a Spicey Turkey Chili Pasta Bake.

Makes 8 servings

Ingredients:

• 1 can condensed tomato soup
• 1 can turkey chili (such as 98% fat free or lean)
• Onion, sliced or diced
• 3.5 cups penne noodles, uncooked (about 6.5 servings cooked)
• Creole seasoning to taste, you could also use a packet of taco seasoning
• 1 cup of 2% milk cheddar cheese, divided

Directions:

1. Cook pasta and preheat oven to 350 degrees.
2. While pasta cooks, mix tomato soup, chili, 1/2 cup cheese, onions, and seasoning in a large bowl.
3. When pasta is done cooking, mix pasta into the above mixture.
4. Add mixture to an oven safe casserole dish and cover with tinfoil. Bake for 30-45 minutes.
5. Remove tinfoil and add remaining 1/2 cup cheese to top and bake another 10-15 minutes until cheese is melted.  

Voila!

To create your own pasta bake, try mixing and matching your favorite condensed soups and or pasta sauces, lean meats, low fat cheeses (portion control is important), and veggies (frozen, fresh, or no salt added canned).   

Find this recipe on livestrong.com

Nutrition Facts

Serving Size: 1/8 pasta bake

Amount per Serving

Calories 317

Calories from Fat 51.5

Total Fat 5.72g

Saturated Fat 2.25g

Cholesterol 17.5mg

Sodium 462.94mg

Total Carbohydrate 52.53g

Dietary Fiber 8.4g

Sugars 7.59g 

Protein 14.87g

Read more: http://www.livestrong.com/recipes/leah-newmark-rds-turkey-chili-pasta-bake/#ixzz15Z06mxnR

Leah Lunch: Chicken Fajitas

This dish serves 4-5 people for around $3.00-$4.00 per person!

Ingredients:

• 1 lb raw chicken breast, cut into strips (You could use lean steak instead of chicken if you wish.)
• 1 Taco Seasoning packet + 2/3 cup water (add water as stated on seasoning packet instructions)
• Iceburg lettuce, shredded
• 1 bag Kroger Frozen pepper mix blend or 1 fresh green pepper
• 1/2 cup red or white onion, sliced
• 1 medium tomato, cut into about 8 slices
• Pam cooking spray
• 1 package of small sized wraps, (low calorie options include Mama Lupe Low Carb found in Gerbes or La tortilla factory found in the health food section of HyVee)
• 1 small container (3/4 cup) Non-fat plain yogurt, optional
• 3/4 cup Fat-free refried beans, optional

Ingredients For Pico De Gallo:

• 2 Tablespoons lemon or lime juice
• 1 cup tomato, diced
• 1/4 cup red or white onion, diced
• 1/4 bunch of cilantro leaves, roughly chopped
• Tip: To save time, buy store-made "Fresh Salsa" (or regular salsa) and add diced onion and cilantro. It is more expensive than making it yourself but it still tastes great.  

Directions

1. Cut up peppers and onion into slices and add them to the same bowl
2. Cut up tomato into slices and set aside, they will be added last. 
3. Cut up another tomato (diced), small amount of onion (diced), and cilantro (roughly chopped), and add to bowl. Add lime or lemon juice to bowl. Set aside for later.
4. Cut up chicken into strips.
5. In a very large pan or wok cook (spray with pam first) vegetables on medium to high heat until onions caramelize and peppers are very tender. Takes about 15-20 minutes. Dont let them burn!
6. Meanwhile, in another pan (spray with pam first), cook chicken completely. Once finished cooking either set aside or add to vegetables if the vegetables are cooked as described in step 5.
7. Once chicken is added to veggie pan, add taco seasoning (usually 1/4 cup of seasoning and 2/3 cup of water is added, follow directions on taco seasoning packet). Mix until seasoning is evenly distributed then add tomato slices. Reduce heat to low, stir occasionally until all of the water is absorbed.
8. Heat up refried beans in a small bowl.
9. Heat up tortillas in microwave for 15-20 seconds

Fajitas are ready to eat!

Serve with pic de gallo, refried beans, tortillas, and plain yogurt.

Nutrition Info (each serving includes plain yogurt, refried beans, and 1 tortilla): Makes 4 large servings, Calories 345, Fat 3.5g , Cholesterol 73.75mg, Sodium 1554.59mg (high!), Total Carbohydrate 41.37g, Dietary Fiber 13.55g (Excellent!), Sugars 9.99g, Protein 35.46g (Amazing!) 

Search for this recipe on livestrong.com! "Leah Newmark, RD's Chicken Fajitas"