Fall recipe substitutions for flavorful and healthful fall foods

Recipes for Fall: Flavorful and Healthful

In the fall, nothing seems more comforting than sitting down to a nice, warm meal with your loved ones. But wait, you are trying to eat healthfully! Not to worry—you still can enjoy the enticing richness of autumn’s harvest, while meeting your health goals. These recipe tips will help.

Sweet potato casserole

• Use egg whites or Egg Beaters® in place of the whole eggs
• Reduce the amount of margarine or use lite margarine
• Add some applesauce to the sweet potato mixture
• Replace canned sweet potatoes with fresh sweet potatoes
• Choose pineapple packed in its own juice, instead of the kind in heavy syrup
• Add a cut up apple to the streusel topping and cut down on the amount of pecans
• Substitute orange juice for some of the melted margarine in the streusel topping

Stuffing

• Make with low-fat margarine
• Replace whole eggs with egg whites or Egg Beaters
• Substitute chicken or turkey sausage for pork sausage
• Use fat-free, low-sodium chicken broth
• Choose whole-grain bread

Mashed potatoes

• Make with low-fat cream cheese or lite butter
• Replace some of the potato with steamed cauliflower (it sounds odd, but it works)
• Use 2% milk or low-fat buttermilk in place of the heavy cream

Chili

• Make with extra-lean ground beef, ground turkey, turkey sausage, or trimmed pork tenderloin
• Select low-sodium, well-drained beans
• Replace salt with a salt substitute
• Use lite beer, if beer is called for in your favorite recipe

Corn bread

• Use low-fat buttermilk
• Substitute egg whites or Egg Beaters for whole eggs
• Cut down on the oil, and add an extra splash of milk or some applesauce

Creamed spinach

• Make with lite margarine
• Replace sour cream with low-fat sour cream
• Substitute Neufchâtel cheese for cream cheese
• Add half the amount of Parmesan cheese called for in the recipe
• Use no-salt seasoning

Squash or pumpkin soup

• Make with lite margarine
• Use low-sodium, low-salt chicken broth or stock
• Choose lite whipping cream or low-fat half-and-half
• Substitute Neufchâtel for cream cheese, if your recipe calls for it

Macaroni and cheese

• Make with lite margarine
• Use low-fat cheese
• Choose low-fat half-and-half, evaporated milk, or skim milk
• Substitute Egg Beaters for whole eggs
• Replace sour cream with low-fat sour cream, if your recipe calls for it
• Select whole-grain, lite bread for the topping

Resource: RD411.com 

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. 

Healthified Pumpkin Pie Filling

You can use a regular pie crust or make a pie crust out of Fiber One Original bread crumbs. The nutrition facts for these crusts are not factored into the below recipe. I made this last night and it turned out beautifully, ENJOY!

Makes 8 servings...

1 can (2 cups) pureed pumpkin (not pumpkin pie filling)
3/4 Cup Unsweetened Almond milk
1/2 Cup egg beaters (or 4 egg whites)
3 TBSP Truvia natural sweetener (not splenda) 
1/2 teaspoon cinnamon
1/4 teaspoon ginger
1/4 teaspoon cloves
1/4 teaspoon nutmeg
- Optional: You can also add a small 6 ounce container of 0% Vanilla Greek Yogurt for extra protein, flavor, and texture. If doing this, add during step 3. Bake the same way. It adds 100 calories to the entire recipe (or about 12 calories per serving).

Directions:
1.) Preheat oven to 400 degrees
2.) In a small bowl mix Stevia and spices (last 4 ingredients)
3.) In a large bowl beat eggs (hand whisk) then mix in pumpkin and milk until combined. (and Greek yogurt if using it)
4.) Add Stevia and spice mixture to pumkin mixture, just stir until combined.
5.) Pour in pie crust or cooking sprayed pie pan (if making crust-less version, like I did)
6.) Bake at 400 for 40-50 minutes or until a knife inserted into the center of pie comes out clean.
7.) MUST DO THIS STEP before cutting and serving: Let pie sit and cool for 30 minutes then refrigerate for at least 2 hours. If you skip this you will have pumpkin mush!

Let me know how it goes!!!

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/

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

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

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 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!

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!

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

Fit and French Toast

Serves 2 people
serving size is 2 slices of toast

Ingredients:

• 4 slices of low calorie bread (Like Sara Lee 45 calorie OR Active Lifestyle 35 calorie whole grain white bread)
• Older bread works best because it holds together and doesn't soak up as much liquid (cooks easier)
• 1/3 cup egg beaters or 3 egg whites
• 2-4 Tablespoons skim milk (about 1/8-1/4 cup)
• Cinnamon, to taste
• Splash of vanilla extract, to taste
• Cooking spray OR (1 Tablespoon Light butter spread such as Promise light or Smart Balance light)

Directions:

1. Preheat skillet on medium heat
2. Beat together milk, egg beaters, cinnamon, and vanilla
3. Spray the pan with cooking spray or melt 1.5 teaspoons butter spread on pan. (if pan is large enough for all 4 slices of bread add the entire 1Tablespoon of butter spread)
4. Dunk bread quickly in batter, just enough to coat both sides.
• DO NOT let bread soak in mixture because this will result in soggy and hard to cook french toast.
5. Flip french toast after about 2 minutes, or until each side is golden brown.

Nutrition Facts: 2 slices of toast (cooked with cooking spray) contains 130 calories, 1.3g fat, 0.3g sat fat, 285.5mg sodium, 0mg cholesterol, 22g carbs, 5.6g fiber, 3.8g sugar, 9.8g protein.


Optional Strawberry sauce topping
Serving size is 1/2 of the recipe

Ingredients

• 1/4 cup reduced sugar strawberry jelly
• 1/8 cup water
• 1/2 cup slices strawberries, frozen (thawed, no sugar added) or fresh

Directions:
In a small sauce pan or pot add the above ingredients and combine. Keep on stove just long enough to heat the mixture (a low amount of steam will rise).


Nutrition Facts:1/2 recipe is 50 calories, 0g fat, 0mg cholesterol, 8mg sodium, 12g carb, 10g sugar, 0.5g protein

Other Optional Toppings (1 serving per person): 1/4 cup sugar free syrup, 1 Tablespoon reduced sugar jelly, 1 Tablespoon or less light butter spread, cinnamon and Splenda, 1 teaspoon sugar



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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!