Sunday, November 29, 2009

Mini Pita Sandwich Triangles

Just a few simple ingredients combine to make this tasty snack or light lunch, great for kids as well! An easy way to use up leftover turkey too!


2 whole wheat pitas, each cut into quarters (eight triangles total
8 thin slices turkey breast
4 laughing cow light swiss cheese wedges (or 4 tablespoons light cream cheese)
one small apple cut into thin slices


Spread the inside of each pita triangle with ½ cheese wedge or ½ tablespoon cream cheese, top with 1 slice turkey and a few apple slices and close. Place the triangles on a large non-stick pan and toast for a few minutes on each side until crispy and lightly browned.

Makes 8 triangles (8 servings)

Serving size: 1 triangle Calories 78 Protein 5 g Carbs 8 g Fiber 1 g Sugars 2 g Fat 2 g Saturated fat <1g sodium 305 mg


Wednesday, November 25, 2009

Italian Inspired Green Beans

Liven up ordinary green beans with oregano, tomatoes and low fat cheese!


1 pound of fresh green beans, trimmed and cut into 2 inch pieces
1 cup grape or cherry tomatoes
2 sticks low fat string cheese or ½ cup low fat mozzarella cheese, cut into small cubes* (*use a gluten-free brand such as Trader Joe's if you are on a gluten-free diet)
1/2 teaspoon dried oregano
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)
Salt and pepper to taste


Cook the green beans until almost done by either boiling them in a pot of water, steaming in a pyrex dish in an half inch of water or even quicker, put them in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 2-3 minutes. Then set aside. Spray a medium sized pan with ICB or an olive oil sprayer or drizzle very lightly with a teaspoon olive oil and put on medium heat. Add the tomatoes and sauté 3-5 minutes until slightly softened. Add the beans, sprinkle the oregano over the veggies and cook for another 1-2 minutes. Let cool for a few minutes toss in the cheese cubes and add salt and pepper to taste. This dish can be served at room temperature or cold.

Makes 4 servings

Serving size: 1/4th of the recipe Calories 80 Protein 5 g Carb 10 g Fiber 4 g Sugars 3 g Fat 2.5 g saturated fat 1 g Sodium 100 mg

Labels: veggies, vegetarian, sides, Italian, lower carb, lower sodium, lower fat


Sunday, November 22, 2009

Autumn Apple Cake

A moist, dense snack cake, a perfect use for fall apples in season.


1 ¼ cups whole wheat pastry flour
1 ½ teaspoons baking soda
1 teaspoon cinnamon
1 egg or ¼ cup egg substitute
½ cup packed brown sugar
¼ cup margarine, melted
¼ cup light maple syrup
½ cup 0% Greek yogurt
3 cups chopped apples

Preheat oven to 350 degrees. Mix flour, cinnamon and baking soda in a small bowl. In a larger bowl, mix the brown sugar, maple syrup, egg, margarine, and Greek yogurt. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the chopped apples and add batter to a 9 X 9 inch pan coated with cooking spray. Bake for 35 minutes or until lightly a toothpick in the center comes out clean.
Makes 12 servings
Serving size: 1/12th of recipe Calories 138 Protein 3 g Carb 23 g Fiber 2 g Sugars 15 g Fat 4 g Saturated fat <1 g Sodium 233 mg


Sunday, November 15, 2009

The BAD/BETTER/BEST of Foods Challenge Post # 6


BAD – white rice

This rice is milled, or refined, and though this helps it cook quicker and keep longer, it comes at the price of less nutritional value. There is very little fiber in white rice, less than a gram and it has the lowest vitamin and mineral content of all the rice varieties, unless it is artificially fortified.

BETTER/BEST - whole grain rices (brown rice, wild rice, black rice)

These rice varieties are unmilled so they retain their bran and germ components, making them good source of whole grain. Brown rice, wild rice and black rice are much higher in fiber, containing 2-3 times more than white rice. In addition they are rich in antioxidants and vitamins and minerals, such as iron. They have a heartier texture and nuttier flavor in comparison to white rice as well. To get your dose of healthy whole grains from rice try my Lime Cilantro Rice, Fiesta Rice or Veggie Fried Rice recipes


Sunday, November 8, 2009

Veggie Fried Rice

Delicious fried rice without all the fat….


2 cups cooked brown rice (I used Trader Joes instant microwavable)
1/2 cup diced green onion
1 cup diced celery (a couple stalks)
1 cup chopped or matchstick carrots
1/2 cup corn or peas
1 cup chopped broccoli
1 tablespoon sesame oil
1-2 tablespoons low sodium soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)
¼- ½ cup chopped fresh basil
2 tablespoons chopped nuts (peanuts or cashews)


Wash, cut and measure all of the vegetables and chop up the nuts (or you can put the 1/4 cup in a baggie, seal it and crush them). Begin cooking the rice according to package directions.
While the rice is cooking, put the tablespoon sesame oil and all the veggies in a separate large skillet, wok or flat saucepan and put on medium to high heat and sauté, stirring constantly. . Cook for about 7-10 minutes or until they are slightly tender and remove from heat. Once the rice is done, add it into the pan with the veggies. Return to medium heat, add the tablespoon of soy sauce, chopped nuts and the basil and stir well to coat/mix and until warm, about 2-3 minutes.

Makes 4 cups, 4 servings

Serving size: 1 cup Calories 210 Protein 5 g Carb 33 g Fiber 4g Sugars 3 g Fat 4g Saturated fat 1g Sodium 460 mg


Thursday, November 5, 2009

Moroccan Stew

Exotic and hearty, a satisfying stew to add warmth and spice to a chilly night.
¼ cup chopped white onion
2 cups sliced carrots
2 cups sliced zucchini
2 cups cubed eggplant
One 14 ounce can chickpeas, rinsed well
Two 14.5 ounce cans crushed tomatoes
1.5 teaspoons curry
1.5 teaspoons cumin
1.5 teaspoons cinnamon
¼ teaspoon garlic powder
¼ teaspoon tumeric
(note: if you like less spice, use 1 teaspoon each of cinnamon, curry and cumin instead of 1.5)
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)


In a small bowl combine spices and canned tomatoes and set aside. Wash and chop all the vegetables. Put the onions and carrots into a large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté until just before tender (about 5-10 minutes). Put in the rest of the veggies, canned tomatoes/spice mixture and beans in and bring to a light boil. Reduce to low heat and simmer until the veggies are tender, about 12-17 minutes.
Makes 7 cups, seven servings:

Serving size: 1 cup Calories 110 Protein 4 g Carb 20 g Fiber 6 g Sugars 8 g Fat 1.5 g Saturated fat 0 g Sodium 400 mg


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