5 ways with Spaghetti squash

PUT DOWN THE HAMBURGER HELPER!

Why eat squash?

• Healthy and low calorie! Its a veggie that can be used to replace starches in many recipes. Different colored squashes are high in different vitamins and minerals. Many are great sources of vitamins A and C.
• 1 cup squash averages 40-50 calories (thats almost half the calories of a potato)
• Squash will store at room temp for up to 3 months prior to cooking it. 
• You can cook and store in fridge for up to 2 weeks. 
• Its CHEAP!!! Schnucks is offering squash for $0.50 per lb! How can you honestly tell me that hamburger helper was the better option at that price? You can't. 

If you have never cooked spaghetti squash its really easy, here is how you do it.

1. Cut the squash in half length wise; be careful not to cut yourself. All types of squash are hard to cut before they are cooked.  
•  Tip: If you are finding the squash hard to cut, you can pierce the skin with a fork a few times and cook it for about 3 minutes in the microwave.
2.  Scrape out the seeds
3.  Microwave method: Cook both halves of squash insides down, skin side up, on a plate for about 10 minutes. 

Other Spaghetti Suggestions:

1. Spaghetti traditional style
• 1 Spaghetti squash
• Newman's Own Garden Pepper pasta sauce 
• Lean (90%) ground turkey 
• Cook the squash, scrape the insides. You can heat and cook all ingredients separately.  
• I like to cook the squash, cook the turkey, then layer the 3 ingredients in a baking dish, like lasagna, and bake at 375 for about 15 minutes. Then remove the dish and top with Parmesan cheese and continue to cook for another 15 minutes. 
2.  Sloppy squash
• Sloppy Joe Sauce 
• Ground turkey (90% lean or more)
• Cook squash in microwave. Cook turkey and add sloppy joe sauce, simmer 5 minutes until sauce is warm. 
• Top spaghetti with sloppy Joe mixture. 
• Complement with a side of green veggies.
3. Replace noodles in soup with spaghetti squash
4. Stir fry and Pad Thai
5. Easy Cheesy Style
• 1 bag/ box Green Giant Broccoli with Cheese Sauce Steamer
• Cook squash. Cook steamer according to package directions. Combine the 2 ingredients. 

Creamy Pumpkin Pie Oatmeal- only 100 calories!

Makes 1 serving
Nutrition Facts: (Using water, no raisins)
Serving Size: 1 bowl, Calories 97, Calories from Fat 11, Total Fat 1.23g, Saturated Fat 0.13g, Cholesterol 0mg, Sodium 124.83mg, Total Carbohydrate 17.79g, Dietary Fiber 5.1g, Sugars 2.8g, Protein 3.44g

Ingredients:

• 1/3 cup canned pumpkin puree (NOT Pumpkin pie filling)
• 1/4 cup (1/2 packet) plain oatmeal (old fashioned oats can also be used)
• 1/2 cup water or unsweetened almond milk (1/2 cup unsweetened almond milk is about 20 calories)
• 2 tsp Splenda or other no calorie sweetener
• 2 TBSP Sugar free pancake syrup (about 20 calories per serving like Mrs. Butterworths) 
• 1 tsp Pumpkin pie spice (or to taste)
• I also like to add 1 TBSP raisins, yummmmm.

Directions: 

1. Cook oatmeal. 
• If using instant oatmeal and microwave, cook in intervals no longer than 1 minute and 30 seconds as the oatmeal might boil over. I suggest even putting a plate under your bowl just in case. Typically shouldn't take longer than 3 minutes depending on amount of liquid used. 
• Old fashioned oats take longer, about 15 minutes, since you need to use your cook top)
2. Once water or almond milk is fully absorbed add pumpkin and syrup. Mix and continue to cook until warm. (prob 20-30 seconds in microwave; 1 minute on stove top)
3. Remove from heat and pour into bowl. Add remaining ingredients and stir. 
4. Enjoy! You can even make this ahead of time to eat cold.

 You can also see this recipe on livestrong.com

Yellow Squash Ribbons with Red Onion and Parmesan

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

Sugar cookies... dietitian style

Ingredients:

• 1 stick Smart Balance Butter (softened)
• 1 egg
• 1 Tablespoon vanilla
• 1 teaspoon baking powder
• 1/2 cup white sugar (or half white sugar and half powdered sugar)
• 1/4 cup Splenda
• 1/2 cup Fiber One Original Cereal bread crumbs
• 1/2 cup flour 

Direction:

1. Preheat oven to 350 degrees F
2. Combine all ingredients and gently mix until just combined. (Dont over mix because Splenda doesnt respond well to over stirring and flour will become tougher)
3. Bake for 10-15 minutes or until cookies are brown around edges.

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!!!

'Un' Candied Fiber One Clusters

These are great in yogurt instead of granola or for a quick sweet snack on the go.


Ingredients:

• 1 egg white
• 2 tsp water
• 1 tsp vanilla
• Cinnamon to taste 
• 3/4 cup Splenda (try the kind with Fiber)
• 3/4 cup Fiber One Original Cereal
• Pam

Directions:

• Preheat oven to 250 degrees F. Spray a cookie sheet with Pam.
• In a large bowl whisk together the egg whites, water, and vanilla 
• In a separate bowl mix cinnamon and Splenda together
• Add Fiber One to egg mixture and coat
• Add Splenda mixture to Fiber One and coat completely
• Spread Fiber One on the cookie sheet. Cook for 1 hour. Flip and stir cereal every 15 minutes. 

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.

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

Healthy Breaded Mozzarella Cheese Sticks

Creating this recipe took some trial and error. You may want to do a test run before you really need them.

This recipe adds heart healthy fiber and removes tons of calories and fat!


Ingredients:

• 4 mozzarella cheese sticks (as in string cheese) or cut sticks out of a block of mozzarella cheese. 
• You may be able to make more than just 4 sticks with the same amount of ingredients. 
• about 1/4 cup Fiber One Original cereal crumbs, a mix of fine and chunky crumbs will give a texture more similar to traditional cheese sticks (use 1/2 cup cereal and a blender to make crumbs)
• 1 egg white
• 1 tablespoon milk
• Cooking spray
• Italian seasoning and garlic powder to taste
• Marinara sauce for dipping
• 2 chilled plates and 1-2 chilled cookie sheets

Directions:

1. Preheat oven to 350 degrees and use cooking spray to oil cookie sheet. Put 2 medium to large plates in the freezer. Put cookie sheets in the freezer or fridge. 
2. Mix seasoning and garlic powder with bread crumbs
3. Spread crumbs out on cookie sheet, lightly spray crumbs with cooking spray, and bake for 10-15 minutes. Stir crumbs halfway through. Meanwhile mix milk and egg white together. Unwrap string cheese from packages and set aside.
4. Once crumbs look toasted, remove from oven and let cool on a cooled plate for about 10 minutes.
5. Once crumbs are cool to touch, dunk cheese stick in egg mixture then coat cheese stick with crumbs and repeat for all cheese sticks. Place sticks on chilled cookie sheet. Bake cheese sticks for 3-5 minutes. (keep an eye on them to make sure they don't melt). 
6. Remove from cookie sheet and let them cool for about 5 minutes on chilled plate.
7. Repeat steps 5 and 6 (with second chilled cookie sheet) at least 1 more time. 

Serve with warm marinara sauce. Let me know how it goes!

Are you getting fiber at Breakfast?

There are two types of dietary fiber used in the labeling of food products – both are important for good health.

Soluble fiber dissolves in water and is found in foods like beans and other legumes, fruits, and oat products (e.g. oatmeal, Cheerios®). Soluble fiber can help lower cholesterol levels, and therefore can help reduce the risk of heart disease.

Insoluble fiber is considered to be the “gut-healthy fiber” because one of its roles is supporting regularity. It does not dissolve in water and can be found in whole grain products (e.g. whole wheat bread, ready to eat cereals made with whole grain, such as Fiber One cereals), and vegetables.

Why is fiber important?


Weight Management

• Getting enough fiber can also help curb your hunger and help you feel satisfied, which can help with weight management. Research suggests that people who have higher intakes of fiber tend to have healthier body weights.

Digestive Health

• The most recognized benefit of fiber is its important role in keeping the digestive system running smoothly by promoting regularity. Fiber adds bulk to help move food through the digestive tract.
• Along with regular exercise and plenty of water, fiber plays an important part in maintaining digestive health.

Heart Health

• Fiber – specifically soluble fiber – may also help lower blood cholesterol levels, thereby reducing the risk for heart disease. Fiber appears to lower cholesterol by interfering with its absorption in the digestive tract.

Diabetes

• Fiber may also be important for people who have diabetes. Diets high in whole grain and fiber have been shown to help people with diabetes manage their blood sugar and cholesterol levels.

Studies show that people get the majority of their daily fiber at breakfast. It is recommended that you get 25-30g of fiber per day.  Most people do not get enough fiber.

How much fiber does your breakfast have? 


Tips to get more fiber using Fiber One Original Cereal (Which has 57% of your daily recommended fiber in 1/2 cup): 

Personally, I really enjoy making oatmeal out of my Fiber One cereal and flavoring it with the below ingredients.  (Fiber One oatmeal will have only 60 calories and 14g of fiber versus regular oatmeal which has about 130 calories and only 2g of fiber)

To make oatmeal out of Fiber One Cereal: Combine about 1/3 cup water (adjust amount to your desired consistency) and 1/2 cup Fiber One Original cereal and microwave for 1 minute and 30 seconds...Mash the cereal with the back of your spoon until it is free of lumps.

My favorite flavoring ideas include (in order):

• Sugar free pancake syrup
• 2 Tablespoons no sugar added apple sauce and cinnamon
• Reduced sugar jelly (and PB2) 
• Cinnamon and Sugar (or splenda)
• Splenda and brown sugar blend
• Fruit
• Basically anything you would put in oatmeal or on top of waffles and pancakes.

More Tips for using Fiber One Original Cereal all day long (from Fiber One website)

• Mix in Fiber One cereal to your favorite ready-to-eat cereal, or stir into hot oatmeal.
• Garnish a fresh garden salad with Fiber One cereal as a substitute for croutons.
• Stir Fiber One cereal into your favorite fruit yogurt for a creamy, crunchy delight.
• Create a unique snack mix by combining Fiber One cereal, pretzels, cereal, and seeds.
• Sprinkle Fiber One cereal over your favorite soup for crunchy variety.
• Punch up the fiber in brownies or cookies by adding nuts and Fiber One cereal.
• Blend Fiber One cereal into dips and serve with fresh veggies for fun snacking adventures.
• Top chicken or fish with a crispy coating of crushed Fiber One cereal before baking.
• Cover casseroles or baked vegetables dishes with Fiber One cereal and melted cheese.
• Add Fiber One cereal to fruit and nut trail mixes for tasty snacking on-the-go.

If you are trying to add more fiber to your diet, do so gradually and make sure to drink plenty of water throughout the day. 


Sources:
http://www.fiberone.com/Benefits/Default.aspx

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!

Protein Packed Pumpkin Pie Cheesecake

I have found this to be much easier than making a regular cheesecake. I love pumpkin all year round.

Ingredients

Crust

1/2 cup Fiber One Cereal (original) crumbs, use a blender or food processor

2 TBSP Smart balance spread

1 TBSP Splenda brown sugar blend

Filling

• 1 can pumpkin puree (not pumpkin pie mix)
• 1 small package fat free cottage cheese, pureed using a blender or food processor
• 1/2-3/4 cup Splenda, to taste
• 1/2 cup egg beaters or egg whites (4 egg whites)
• 1 tsp vanilla

Directions

1. Preheat oven to 350 degrees
2. Melt butter in microwave (about 30 seconds)
3. Crush fiber one cereal in blender.
4. Combine crust incredients then press mixture into a pie tin.
5. Bake for 5 minutes.
6. Make cheese cake filling by combining all filling ingredients in mixing bowl, except Splenda. Mix all ingredients to combine, then add Splenda. Do not over stir mixture once Splenda is added. 
7. Pour mixture into pie crust. Lightly tap pie on counter to release air bubbles before putting it in the oven. 
8. Bake for about 45 minutes.

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/

Easy Cheesy Chicken Enchiladas: High Protein and Low in Cholesterol

Photo from Cooking Light's Becky Luigart-Stayner

This was modified from Cooking Light's Original Cheesy Chicken Enchilada Recipe. By reducing some of the cheese and using lower calorie tortillas I have saved 200 calories per serving (making each serving only 250 calories). 

Prep Time: 30 minutes

Cooking Time: 30 minutes

Serves: 8
Serving Size: 1 enchilada

Serve with a side of fat free refried beans or Mexican style salad using tomatoes, cilantro, onions, lime or lemon juice, a dab of non-fat plain yogurt and lettuce. 

Ingredients

• 2 1/2  cups  cooked chicken breast, shredded
•  1 1/2 cups  shredded reduced-fat Mexican blend cheese
• 1 (6oz) small container of  plain non-fat yogurt
• 1/4  cup  chopped onion
• 1  teaspoon  minced garlic
• 1/4  teaspoon  freshly ground black pepper
• 1  (10 3/4-ounce) can of Healthy Request condensed, reduced-fat, reduced-sodium cream of chicken soup, undiluted
• 1  (4.5-ounce) can chopped green chiles, drained
• 8 Small Tortillas: Either Mame Lupe Low Carb (at Gerbes) or La Tortilla Factory (HyVee health foods section)  
• 1/2 cup shredded reduced-fat Mexican blend cheese
• Green onions, chopped (optional)

Directions
 

- To Cook Chicken, boil chicken breast until fully cooked (about 10-20 minutes depending on size of chicken breast). Once fully cooked and no pink is visible (cut into the largest part of breast to make sure), shred the chicken using 2 forks to pull the chicken apart. 

1. Preheat oven to 350°.

2. Combine first 8 ingredients in a large bowl. Remove 1 cup chicken mixture; set mixture aside.

3. Arrange 1/2 cup chicken mixture down center of one tortilla. Roll jelly-roll style; place filled tortilla, seam side down, in a 13 x 9–inch baking dish coated with cooking spray. Repeat procedure with remaining 7 tortillas and remaining chicken mixture.

4. Spread reserved 1 cup chicken mixture evenly over enchiladas.

5. Cover and bake at 350° for 20 minutes.

6. Uncover; sprinkle evenly with 1/2 cup Mexican cheese (and optional green onions) and bake an additional 5 minutes or until cheese melts.

Nutrition Facts

Serving Size: 1 enchilada

Amount per Serving

Calories 251         

Calories from Fat 91.4  

Total Fat 10.16g 

- Saturated Fat 4.53g 

Cholesterol 19.18mg 

Sodium 628.65mg 

Total Carbohydrate 19.29g 

- Dietary Fiber 8.45g 

- Sugars 2.38g 

Protein 27.17g

Read more: http://www.livestrong.com/recipes/leah-newmark-rd-lds-easy-cheesy-chicken-enchiladas/#ixzz14oNy0TRB

I have started using Livestrong.com to enter my own recipes and meals, which are available to the public. Just search "Leah Newmark, RD" and it will come up with all the meals I have entered so far. Enjoy!

Leah Lunch: Italian can be healthy!

Chicken Parmesan with garlic bread, pasta, and Italian salad:

Chicken Parmesan:

Ingredients 

• 4 Chicken breasts
• 1 Jar Classico "Tomato Basil" pasta sauce
• 50 calories per serving instead of 100 calories per serving of traditional pasta sauce 
• 4 White cheese slices, 2% milk
• Cheese slices help with portion control.
• Feel free to measure out shredded mozzarella cheese. Just know that 2% cheese slices tend to be less calories (~45 calories) than 1 serving of shredded mozzarella cheese (~80 calories).  

 Directions

1. Preheat oven to 400 degrees.
2. Add half the jar of pasta to a oven safe container.
3. Add the chicken breasts
4. Add the rest of the pasta sauce
5. Cook covered for 45 minutes or until chicken is fully cooked inside
6. Add 1 slice of cheese over each chicken breast and put back in the oven for 15 more minutes or until cheese is melted and golden brown on top.
7. Enjoy!

Garlic Bread:

Ingredients

• Wheat bread
• Use slices of 45 calorie Sara Lee bread for portion control
• "Light" or "Lite" butter spread like Promise or Smart Balance. 
• These are half the calories of the regular Promise or Smart Balance spreads. 
• 2 Garlic Cloves, minced or 2 teaspoons canned minced garlic 

Directions

1. Use only 1/2 to 1 tablespoon of light butter spread per piece of bread, spread on the bread.
2. Add garlic on top of each piece of buttered bread
3. Toast bread in oven or toaster oven for about 5 minutes or until golden brown.

Pasta

Ingredients

• Ronzoni Smart Taste pasta
• This is white pasta with the benefits of wholegrain pasta. It has 5g of fiber, 6g protein, plus Calcium and vitamin D. 
• There is also 0mg of sodium and 0mg of cholesterol.

Directions:

1. Cook according to instructions on package. Serve with Chicken Parmesan.

Italian Salad

Ingredients

• Romain and iceberg mix lettuce
• Artichokes, canned
• Black olives, canned
• Tomatoes, sliced
• Onions, sliced
• Parmesan cheese
• Kraft fat free Italian dressing

Directions

1. Combine the following in a salad bowl and toss
• Romain and iceberg mix lettuce
• Artichokes, canned- drained
• Black olives, canned- drained
• Tomatoes, sliced
• Onions, sliced
2. Distribute salad in separate containers then add 1 serving of Parmesan cheese and 1 serving of salad dressing.

Enjoy your light Italian meal. We all loved it here!

Leah Lunch: Zero Calorie Noodles

The noodles and pasta we usually eat have an average of 200 calories per 1/2 cup. Wouldn't it be great if they didn't have any calories. Such a food has arrived in America.

How is it possible that these noodles have 0 calories? According to the company that produces them, they are made from yam fiber and water. As we know, fiber is not absorbed and therefore has no calories.

Be aware that eating too much of anything that is not digestible will result in some unwanted digestive side effects.

Where can I find them?
Although no stores carry these noodles in Missouri, you can order them from the 0 Calorie "No0odles" website.

How do they taste?
We tried them today. We used them in chicken stir fry (recipe below) and thought they tasted like every other Asian noodle we have ever eaten.

They arrive precooked and do not look especially appetizing. Don't let that deter you from trying them. They don't really have a flavor of their own and will absorb the flavor of the foods they are cooked with.

How much do they cost?
We purchased "8 oz. NoOodle Angel Hair (2 per case)" which came to $13.81 after shipping.


Chicken stir fry with 0 calorie No0odles:

• 1-2 Chicken breast(s), cut into cubes
• Frozen stir fry blend vegetables (and any other frozen, fresh, or canned vegetables of your choice!)
• 1 Package of 0 calorie No0odles
• Pam cooking spray
• 2-4 Tablespoons of Teriyaki Sauce

1. Cook the chicken:
• Start by heating up a large skillet or wok.
• Once heated, spray skillet with Pam and add the chicken. 
• Cook the chicken completely. If you are unsure, cut the largest piece of chicken to make sure there is no pink inside.
• Remove the chicken from the skillet and place on a plate.
2. Cook Vegetables:
• Cook frozen vegetables until tender.
• If using a combination of frozen and fresh vegetables, add the fresh vegetables after the frozen.
• Always add tomatoes after all the other vegetables have finished cooking.  
3. Add the cooked chicken and the No0odles to the skillet with the vegetables. 
4. Add the sauce to the skillet
5. Once all components are mixed and hot, meal is ready to be served.  

If you are skeptical of these noodles you can make the above recipe without them. Stir fry can be very healthy if you watch the sodium in the sauce.

How 60 Calories Can Give You 60% of Your Daily Fiber!

Fiber comes in 2 forms:

• Insoluble fiber is found in the skins of fruits and vegetables.
• It helps promote digestive health.
• Example: Apples, dark green leafy vegetables, etc.

• Soluble fiber is found in the inner portion of fruits, whole grains, and vegetables. 
• It helps promote heart health.
• Example: Oatmeal, Whole grain cereals like Cheerios and Fiber One, inside of apples, etc.  

• Both types of fiber help with weight loss because fiber remains in your stomach for a long time and helps to keep you feeling full.

Tips to get more fiber:

I have come up with multiple uses for a very fiber rich cereal that I'm sure we are all familiar with...

The Original Fiber One cereal contains 57% of your daily fiber in a 60 calorie serving (1/2 cup per serving).  Although 1/2 cup may not seem like a lot, the 14g of fiber will make you feel full.

1. Use on top of salads in place of using fried Chow Mein noodles or croutons.  
• 1/2 cup of fried Chow Mein noodles has 130 calories, 5g of fat, and 0g of fiber.
• 1/2 cup of cereal has half the calories of the Chow Mein noodles
2. Use it to make oatmeal:
• At only 60 calories per serving, it will have less calories and more fiber than plain and low sugar oatmeal 
• Combine 1/2 cup of cereal and 1/2 cup of water (or milk).
• Let soak for 2 minutes. Stir.
• Microwave for about 1 minute.
• Stir again and let sit for another minute to finish absorbing the water.
• Add some flavor with Splenda, fruit (dried or fresh), nuts, or sugar free maple syrup
3. Use to make yogurt parfaits:
• Much more fiber and 100% less sugar than granola
• Inside a small cup alternate between 1/4 cup of of fat free vanilla yogurt and 1/4 cup fresh or frozen berries.
• Add the cereal to the top layer.

Can you think of more ways to use this cereal? If so, please post a comment and share with us!

Guilt Free Banana Oatmeal Cookies

These low calorie cookies may help satisfy a dieter's sweet tooth. These cookies could also be a quick breakfast for busy kids and parents on the go.

What you need: Recipe yield 24 cookies

• 2-3 ripe bananas
• 2 1/4 Cup rolled oats
• 1/3 Cup canola oil
• 1 egg white
• 1 teaspoon vanilla extract
• 1/3 Cup dried fruit
• Optional- nuts, powdered peanut butter, or chocolate chips (although the dietitian in me says "no to the chocolate chips", the human-being in me says "they taste really good").  
• Back to being a dietitian... if you add the chocolate chips,  I would not recommend eating them for breakfast.

Directions:

1. Preheat oven to 350 degrees F (175 degrees C).
2. In a large bowl, mash the bananas. Stir in oats, oil, egg white, vanilla, and optional ingredients.
3. Mix well, and allow to sit for 15 minutes. If you do not let them sit the oats will not absorb the oil and egg. It would be like eating oat meal before you cooked it. In other words, do not skip this step.
4. Drop by teaspoonfuls onto an ungreased cookie sheet.
5. Bake for 20 minutes

Nutrition Facts (without optional ingredients): 1 cookie contains 55 calories, 3g total fat, 0g saturated fat, 2g monounsaturated fat, 1g polyunsaturated fat, 5g total carbohydrate,  1g fiber, <1g protein, 30mg sodium


This recipe was modified from the section Cookies For Calorie Counters on allrecipes.com

Leah Lunch: Low Calorie Wraps

How many calories are in the wraps I usually buy?

• Chipotle's wraps are 300 calories each
• Taco bell's soft taco's are 200 calories each (for the small tortilla) 
• Many Mexican restaurants fry their tortillas (you could be getting 500 calories from tortillas alone when you order fajitas)
• At the grocery store, the wraps that look "healthy" (the green spinach wraps, whole grain/ fiber wraps) are between 150- 250 calories each.

Since an average meal for someone watching their weight (if they don't eat any snacks) should be about 350-500 calories, you can see that this does not leave very much room for nutritious stuff to fill these wraps with.

The solution...

• Flat Out wraps- 90 calories and 9g of fiber. These are my FAVORITE wraps because they are large and delicious. You can find these at HyVee by the deli counter. Its random, I know. They can be some what expensive and there are only about 6 per package, but they are worth it. 
• These are great sandwich wraps
• Aldi's has their own version of this for cheaper. (Located near the deli meats.)

• Mame Lupe Low Carb wraps- 60 calories each. These are smaller but more dense than the Flat Out wraps. These can be found at Gerbes.
• These are great for Mexican meals. 

• Smart and delicious, multi grain, soft wraps- 100 calories each and packed with 12g of fiber and 9g of protein.
• THESE WERE THE COMPANY FAVORITE!!!
• These and others like these can be found in the health food section of HyVee

The Recipe we made today:

1. One healthy wrap
2. 1 ounce of mozzarella cheese
3. 3 ounces Oven roasted deli chicken (less sodium than smoked or cured deli meats)
4. Fresh basil, to taste (courtesy of Dr. Hayes's and Nurse Abbey Old's gardens)
5. Fresh tomatoes, to taste (thanks again Abbey)

• Combine the first 4 ingredients and microwave for 30-45 seconds until cheese is melted.
• Add the tomatoes.
• Wrap it up!

We accompanied our lunch with some fat free yogurt and strawberries.

Each meal cost less than 5 dollars.


More Recipe Ideas:

• Use these wraps to make personal pizzas (regular pizza crust has a lot of calories). 
• Cook on broil and keep an eye on them because they will cook fast.
• Alternate to sandwich bread.
• Use these wraps when you make fajitas, tacos, or burritos
• Make tortilla chips with them by spraying them with some olive oil cooking spray and baking at 400 degrees for 10-15 minutes, until crisp.