Mind-Body Wellness Center Discussion Forum

Recipe: Low-Fat Blue Cheese Dressing

ahoegerl — Mon, 28 Sep 2009 14:33:10 GMT

-If you love blue cheese salad dressing, but don't love the extra calories and fat, give this recipe a try. It provides all of the great flavor, but without the unwanted extras.

Low-Fat Blue Cheese Salad Dressing

1/3 cup low-fat mayonnaise

1/3 cup nonfat plain yogurt

1/3 cup 1% buttermilk

2 tablespoons vinegar

1 tablespoon Dijon mustard

teaspoon salt

teaspoon pepper

cup blue cheese, crumbled

Combine the first 7 ingredients in a medium bowl, then stir in the blue cheese. Chill before serving. Makes 10 servings; 2 tablespoons per serving.

Nutrition Facts

Calories 29, Fat 2 grams, Saturated Fat trace, Protein 2 grams, Carbohydrate 2 grams, Dietary Fiber trace, Sodium 197 milligrams.

Recipe: Tomato and Caramelized Onion Baked Focaccia Bread

ahoegerl — Mon, 28 Sep 2009 14:30:37 GMT

-In the mood for some hearty bread to serve with your meal? Try this baked focaccia. It is sure to hit the spot!

Tomato and Caramelized Onion Baked Focaccia Bread

12 slices tomato

4 teaspoons olive oil, divided

4 cups onions, sliced

1 tablespoon fresh basil, minced

teaspoon salt

teaspoon black pepper

1 loaf frozen and thawed bread dough

1/3 cup Parmesan cheese, grated

cup fresh basil, sliced

Place sliced onions between several sheets of paper towel. Allow to drain in this manner for 10-15 minutes, pressing down occasionally to help remove excess moisture.

Heat 2 teaspoons of olive oil in a medium skillet over medium-high heat, then add onion, basil, salt, and pepper. Cook and stir for 10-15 minutes, or until onions have caramelized.

Press thawed bread down into an 11 x 15 baking sheet that has been sprayed with nonstick cooking spray. Brush the top of the dough lightly with the remaining oil, then layer with the onion mixture and tomatoes. Sprinkle with the Parmesan cheese.

Bake focaccia at 425 degrees for 12-15 minutes, or until the crust has browned. Sprinkle with fresh basil and allow to cool before serving. Makes 12 servings.

Nutrition Facts

Calories 163, Fat 4 grams, Saturated Fat trace, Protein 3 grams, Carbohydrate 27 grams, Dietary Fiber 4 grams, Sodium 307 milligrams.

Recipe: New England Clam Chowder

ahoegerl — Mon, 28 Sep 2009 14:28:09 GMT

-Sit down and curl up with a bowl of this heart-warming soup.

New England Clam Chowder

6 slices turkey bacon, cooked

2 teaspoons olive oil

1 medium onion, chopped

2 stalks celery, chopped

2 teaspoons fresh thyme

1 medium red potato, diced

8 ounces clam juice

1 whole bay leaf

3 cups skim milk

cup evaporated skimmed milk

1/3 cup flour

12 ounces minced clams

2 green onions, chopped

Cook bacon until crisp, then crumble and set aside. Heat oil in a medium pan over medium-high heat, then add onion, celery, and thyme. Cook until softened, then add potato, clam juice, and bay leaf. Simmer, covered, until vegetables are just tender (8-10 minutes).

In a medium bowl, combine the milks and four; add to the potato mixture and return to a simmer while stirring over medium-high heat. Cook and stir until thickened

(~2 minutes). Add clam and heat through.

Top with bacon pieces and chopped green onions before serving. Makes 8 servings.

Nutrition Facts

Calories 178, Fat 4 grams, Saturated Fat 1 gram, Protein 18 grams, Carbohydrate 16 grams, Dietary Fiber 1 gram, Sodium 462 milligrams.

Recipe: Simple Suppers-Whole Grain Buttermilk Bread

Katie — Fri, 25 Sep 2009 15:29:56 GMT

Whole Grain Buttermilk Bread

Makes 12 Servings

1 1/4 cups whole wheat flour

3/4 cup whole grain corn flour

2 teaspoons baking powder

1/2 teaspoon baking soda

1 pinch salt

1/2 tablespoon dried Italian seasoning (or teaspoon each basil, oregano, thyme)

1/4 cup buttermilk, dried

1 cup water

1/4 cup egg beaters 99% egg substitute

1 tablespoon honey

1 tablespoon canola oil

Preheat oven to 350 degrees. In a large bowl combine the first 7 ingredients. In a separate container combine the next 4 ingredients. Mix the wet ingredients into the dry ingredients.

Spray a large baking sheet with cooking spray. Place dough on baking sheet 1 heaping tablespoon at a time and spread dough into a small 3 inch diameter circle. Leave room around the dough for expansion and continue spreading the dough circles on your baking sheet.

Bake for 10-15 minutes or until golden brown on the bottom.

Nutrition Information per Serving: Calories 97; Total Fat 2 gram; Saturated Fat trace; Protein 3 grams; Total Carbohydrate 18 grams; Dietary Fiber 3 grams; Sodium 167 milligrams.

Recipe: Simple Suppers-Parmesan Roasted Vegetables

Katie — Fri, 25 Sep 2009 15:29:13 GMT

Parmesan Roasted Vegetables

Makes 4 Servings

1 pound frozen vegetables any variety

Olive oil spray

1 teaspoon dried parsley

teaspoon garlic powder

teaspoon black pepper

cup parmesan cheese

Preheat broil on low setting or oven to 450 degrees. Spray a baking sheet with cooking spray.

Open the frozen vegetables and add the spices. Hold the bag closed and shake. Dump vegetables onto the baking sheet and spray with cooking spray.

Bake or broil for 10-15 minutes, stir every 5 minutes, until cooked through and lightly browned.

Serve with a sprinkle of parmesan cheese.

Nutrition Information per Serving: Calories 57; Total Fat 2 grams; Saturated Fat trace; Protein 6 grams; Total Carbohydrate 7 grams; Dietary Fiber 3 grams; Sodium 113 milligrams.

Recipe: Simple Suppers-Pizza Sloppy Joes

Katie — Fri, 25 Sep 2009 15:28:39 GMT

Pizza Sloppy Joes

Makes 5 Servings

1/2 pound 99% Fat Free ground chicken or turkey Breast

1/2 pound 93% Lean ground turkey

1-6 ounce can no salt added tomato paste

3/4 cup low sodium chicken broth

2 teaspoon onion flakes

1 teaspoon dried basil

1/2 teaspoon dried oregano

1/8-1/4 teaspoon red pepper flakes

1/2 teaspoon garlic powder

1/4 teaspoon black pepper

1/4 cup part skim milk mozzarella cheese, shredded

Spray a large non-stick skillet with non-stick cooking spray. Heat over medium-high heat and add the ground turkeys. Stir and cook until browned throughout.

Add the tomato paste, chicken broth, and seasonings. Stir well. Turn the heat to low or medium low, cover and let simmer ~10 minutes.

Serve on whole grain buns with 1 tablespoon of shredded mozzarella cheese.

Nutrition Information per Servings: Calories 170; Total Fat 5 grams; Saturated Fat 2 grams; Protein 25 grams; Total Carbohydrate 8 grams; Dietary Fiber 2 grams; Sodium 197 milligrams.

Recipe: Simple Suppers-Crockpot Chicken Stew

Katie — Fri, 25 Sep 2009 15:27:59 GMT

Crockpot Chicken Stew

Makes 4 servings

2 cups low sodium chicken broth

2 cups water

pound skinless chicken breast, cooked, shredded

pound skinless chicken thighs, cooked, shredded

1/2 pound frozen carrots

1/2 pound frozen green beans

1/2 small onion, diced

1 cup mashed potato flakes

1/2 teaspoon poultry seasoning

Spray your crock pot with nonstick cooking spray. Shred the cooked chicken into bite size pieces and add them to the crock pot. Then add the carrots and green beans and diced onion. Add the seasonings, chicken broth and water. Stir to combine and cover.

Turn your crock pot to low and set for 6 hours. Then stir in the potato flakes. Best served immediately.

Nutrition Information per Serving: Calories 211; Total Fat 3 grams; Saturated Fat 1 gram; Protein 25 grams; Total Carbohydrate 21 grams; Dietary Fiber 5 grams; Sodium 353 milligrams.

Recipe: Savoring Summer - Summer Couscous

LeslieLawton — Tue, 08 Sep 2009 13:13:55 GMT

If you have a garden full of summer squash, this tasty recipe is for you!

Summer Couscous

1 large zucchini, sliced lengthwise into -inch slices

2 yellow squash, sliced lengthwise into -inch slices

2 red bell peppers, seeded and cut into quarters

1/3 cup extra virgin olive oil, divided

1 teaspoon kosher salt, divided

teaspoon freshly ground black pepper, divided

1 cup water

1 cups low sodium chicken broth

2 cups uncooked whole grain couscous

3 tablespoons red wine vinegar

1 tablespoons Dijon mustard

cup chopped fresh basil

1. Heat grill to medium-high heat. Brush summer squash, zucchini and bell pepper evenly with 4 teaspoons oil. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place vegetables on grill and grill for 3 minutes on each side. Cool vegetables, chop and place in a large bowl.

2. Bring water and chicken broth to a boil in a medium sauce pan. Stir in couscous, remove pan from heat, cover and let stand for 5 minutes.

3. Add couscous, remaining teaspoon salt and remaining teaspoon pepper to veggies and toss.

4. Combine vinegar and mustard in a medium bowl with a wire whisk. Add remaining cup oil to vinegar mixture and stir until well combined.

5. Add vinegar mixture to couscous and toss to coat. Stir in basil

Makes 12 servings

Nutrition Information: calories 224, fat 7 grams, saturated fat 1 gram, sodium 246 milligrams, carbohydrate 36 grams, fiber 6 grams, protein 8 grams

Recipe: Savoring Summer - Zesty Green Beans

LeslieLawton — Tue, 08 Sep 2009 13:06:19 GMT

Invoke the flavors of summertime with this delicious blend between green beans and a zesty marinade.

Zesty Green Beans

2 pounds fresh green beans, trimmed

3 tablespoons parsley, finely chopped

teaspoon kosher salt

2 tablespoons extra virgin olive oil

1 tablespoon grated lemon rind

2 tablespoons fresh lemon juice

teaspoon crushed red pepper

1 clove garlic, minced

Cook green beans in a large pot of boiling water for 6 minutes or until crisp, but tender. Drain beans and immerge in ice water bath.
Combine parsley and remaining ingredients in a large bowl.
Drain beans and add to bowl tossing well to coat.
Chill for 1 hour to allow flavors to marry.

Makes 8 servings

Nutrition Information: calories 62, fat 3 grams, saturated fat 0 grams, sodium 124 milligrams, carbohydrate 7 grams, fiber 4 grams, protein 2 grams

Recipe: Savoring Summer - Cajun Crab Cakes and Tartar Sauce

LeslieLawton — Tue, 08 Sep 2009 13:03:53 GMT

These crab cakes will take your tastebuds on a trip to the seashore!

Cajun Crab Cakes

3 teaspoons canola oil, divided

red bell pepper, finely chopped

cup frozen corn kernels, thawed

1 sweet onion, finely chopped

1 teaspoons Cajun seasoning, divided

1 pound pasteurized crabmeat

1 egg

cup plain breadcrumbs, divided

cup low fat mayonnaise

teaspoon freshly grated lemon zest

Coat a baking sheet with non-stick cooking spray.
Preheat oven to 425 degrees.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat.
Add bell pepper, onion, corn and 1 teaspoon Cajun seasoning and cook for roughly 5 minutes or until vegetables become tender while stirring regularly.
Transfer vegetable mixture to a large bowl and let cool for 5 minutes. Add crab, egg, cup breadcrumbs, mayonnaise and lemon zest and mix until well combined.
Divide the mixture into 8 patties and place on a prepared baking sheet.
Combine the remaining cup bread crumbs, teaspoon Cajun seasoning and 2 teaspoons oil in a small bowl and dust each cake with roughly 1 teaspoon of the bread crumb mixture. Gently, press the bread crumbs onto each cake.
Bake the cakes for 20 minutes or until golden brown.

Makes 8 servings

Nutrition Information: calories 161, fat 6 grams, saturated fat 1 gram, sodium 374 milligrams, carbohydrate 13 grams, fiber 1 gram, protein 14 grams

Tartar Sauce

cup low fat mayonnaise

2 tablespoons low fat sour cream

2 green onions, sliced

2 teaspoons capers, rinsed

1 tablespoon Dijon mustard

1 tablespoon sweet relish

teaspoon freshly ground black pepper

1. Combine all ingredients in a small bowl.

Makes 8 servings

Nutrition Information: calories 21, fat 2 grams, saturated fat trace, sodium 69 milligrams, carbohydrate 2 grams, fiber trace, protein trace

Recipe: Baked Apple Fritters

ahoegerl — Fri, 21 Aug 2009 14:26:07 GMT

-These are sure to turn into one of your favorite worn and crinkled recipe cards.

Baked Apple Fritters

cup whole wheat pastry flour

cup all-purpose flour

1 teaspoons apple pie spice

1 teaspoons baking powder

2 whole eggs

cup apple cider

3 tablespoons sugar

Additional brown sugar (optional)

Preheat oven to 400 degrees. In a medium bowl, combine the flours, apple pie spice, and baking powder. Set aside.

In a large bowl, lightly beat the eggs, then add the apple cider and sugar and stir until combined. Shred the apples either with a food grater or a food processor.

Combine the dry and liquid mixtures, then stir in apples. Fill muffin tins sprayed with nonstick cooking spray full with the batter and bake for 22-25 minutes. Remove from oven and sprinkle with brown sugar, if desired. Place under broiler for additional 1-2 minutes or until the sugar begins to melt. Allow to cool in pans for 1-2 minutes, then remove to wire racks. Makes 16 servings.

Nutrition Information

Calories 88, Fat 1 gram, Saturated Fat trace, Protein 2 grams, Carbohydrate 19 grams, Dietary Fiber 2 grams, Sodium 54 milligrams.

Recipe: Baked Hush Puppies

ahoegerl — Fri, 21 Aug 2009 12:55:06 GMT

-Whip up a batch of these hush puppies the next time seafood is on the menu and your family is sure to be pleased!

Baked Hush Puppies

2/3 cup whole corn flour

2/3 cup all-purpose flour

2 teaspoons baking powder

teaspoon baking soda

1 teaspoons Old Bay seasoning

1 teaspoon garlic powder

1 teaspoon onion powder

teaspoon sugar

teaspoon salt

cup low-fat buttermilk

3 egg whites

2 tablespoons canola oil

Preheat oven to 425 degrees. Combine the first 9 ingredients in a medium bowl. In another medium bowl, combine the buttermilk, oil and egg whites and mix well.

Stir the liquid ingredients into the dry ingredients, mixing just until dry ingredients are moistened. Spoon batter into 2 miniature muffin pans that have be sprayed with nonstick cooking spray. Fill full and bake for 10-12 minutes, or until lightly browned. Remove from pans immediately and cool on wire rack. Makes 24 servings.

Nutrition Information

Calories 38, Fat 1 gram, Saturated Fat trace, Protein 1 gram, Carbohydrate 5 grams, Dietary Fiber 1 gram, Sodium 103 milligrams.

Recipe: Oven-Fried Fish Sticks

ahoegerl — Fri, 21 Aug 2009 12:31:37 GMT

-Why deep fry when you can oven-fry? These fish sticks are delicious, with far fewer calories and fat than their fried counterpart

Oven-Fried Fish Sticks

1 cup panko bread crumbs

1 cup bran cereal

1 teaspoon lemon pepper seasoning

teaspoon garlic powder

teaspoon Old Bay seasoning

teaspoon salt

cup flour

2 egg whites

1 pound cod, cut into 1 x 4 strips

Preheat oven to 450 degrees. Place a wire rack coated with nonstick cooking spray onto a baking sheet and set aside.

Combine the first 6 ingredients in a food processor and process until fine crumbs. Transfer mixture to a shallow dish.

Add the flour and egg whites to individual shallow dishes. Dredge each fish stick in the flour, followed by a dip in the egg white, then finish by coating with the panko crumb mixture. Place on the wire rack and continue procedure with all remaining fish sticks.

Once all fish sticks have been coated and placed on the rack, coat both sides of the fish with nonstick cooking spray. Bake for 10-15 minutes, or until the fish is cooked through and the breading is crisp and golden brown. Makes 4 servings.

Nutrition Information

Calories 227, Fat 1 gram, Saturated Fat trace, Protein 26 grams, Carbohydrate 28 grams, Fiber 2 grams, Sodium 420 milligrams.

Recipe: Great Grilling - Cajun Fries

LeslieLawton — Thur, 06 Aug 2009 17:40:22 GMT

Cajun seasoning and grilled goodness makes this recipe a repeater all summer long!

Cajun Fries

2 teaspoons paprika

1 teaspoon kosher salt

1 teaspoon freshly ground black pepper

teaspoon garlic powder

teaspoon onion powder

teaspoon chili powder

1 teaspoon olive oil

8 baking potatoes (about 3 pounds), each cut into 8 wedges

1. Coat grill rack with nonstick cooking spray.

2. Heat grill to medium heat.

3. Combine the first 6 ingredients to create a Cajun seasoning.

4. Combine oil and potato wedges in a large bowl, tossing to coat. Sprinkle potatoes with seasoning and toss to coat evenly.

5. Place potatoes on a grill rack or a grill basket and grill for roughly 20 - 25 minutes or until potatoes become fork tender, turning frequently.

Makes 8 servings

Nutrition Information: calories 154, fat 1 gram, saturated fat trace, sodium 248 milligrams, carbohydrate 34 grams, fiber 3 grams, protein 4 grams

Recipe: Great Grilling - Asian Asparagus

LeslieLawton — Thur, 06 Aug 2009 17:39:01 GMT

Asian Asparagus

8 bamboo skewers

1 pound asparagus

1 tablespoon low sodium soy sauce

1 teaspoon peanut oil

1 clove garlic, minced

2 teaspoons sesame seeds, toasted

teaspoon freshly ground black pepper

Dash of salt

1. Soak skewers in water.

2. Heat grill to medium heat.

3. Remove tough ends of asparagus. Thread 2 skewers perpendicular to 4 asparagus spears leaving 1 inch of remaining on either ends of skewers. Repeat with remaining skewers and asparagus spears.

4. Combine soy sauce, oil, and garlic and distribute evenly over asparagus.

5. Grill each side of asparagus for 3 minutes or until asparagus is bright green, crisp and tender.

6. Dust finished asparagus evenly with sesame seeds, salt and pepper.

Makes 4 servings

Nutrition Information: calories 36, fat 2 grams, saturated fat trace, sodium 218 milligrams, carbohydrate 4 grams, fiber 2 grams, protein 2 grams