|Microwave baked potato chips
||[25 May 2009|12:33pm]
This is an awesome way to have fresh oil-free potato chips at home.
-1/2 medium potato (or sweet potato)
-Salt and/or seasoning of choice
Scrub or peel the potato and thinly slice. You can use the slicing side of a box grater (like the short side of this), a Japanese V-slicer, the slicing disk of a food processor, or a fancy mandolin. Arrange the slices in a single layer on a plate. Don't use a paper plate, you want something that will conduct a bit of heat. Sprinkle with your seasoning of choice (I use Old Bay) and microwave for about 5 minutes. Keep an eye on them; when they're ready they'll have brown spots and will curl at the edges. They will be pliable when they come out of the microwave, but they'll crisp up quickly after cooling for a minute or so. Eat immediately! 84 calories, 19g carbs, 2.5g protein.
||[24 May 2009|01:51am]
This did a great job of satisfying a cheese burger craving!
-1 large La Tortilla Factory low-carb tortilla (80 calories)
-1/4 lb ground lean meat: either extra-lean ground beef, ground bison, ground turkey, or Boca crumbles. I used ground bison, it's as lean as ground turkey but it tastes beefy.
-1 oz shredded low fat or fat free cheese, or Laughing Cow light cheese (I used Cabot 75% fat free sharp cheddar)
-Cheeseburger toppings of choice (pickles, red onion, and mustard for me!)
Brown the ground meat in a pan (or for Boca crumbles, according to package directions. Immediately roll it up in the tortilla with cheese and toppings while it's still warm so that the cheese will melt. Devour! Serve with baked potato chips and a pickle spear.
Not including a calorie count since there are so many variations here.
||[08 Aug 2008|01:00pm]
I love ranch dressing, but the storebought fat-free stuff is way too sweet and chemical-tasting. So, I decided to make my own! The substitutions in square brackets are for a more "natural" version. All the herbs are optional; use all, none, or just 1-2; it all depends on your taste.
-1/4 cup fat free buttermilk
-3 Tbs fat free sour cream [or fat free Greek yogurt]
-2 Tbs Kraft fat free mayo [or Spectrum organic light canola mayo]
-2 tsp cider vinegar
-1/4 tsp Splenda [or raw sugar]
-1/8 tsp garlic powder
-1 tsp fresh or heaping 1/4 tsp dried dill (optional)
-1 tsp fresh or heaping 1/4 tsp dried chives (optional)
-1 tsp fresh or heaping 1/4 tsp dried Italian parsley (optional)
-Salt and freshly-ground black pepper, to taste.
Combine all ingredients and whisk in a bowl or shake in a salad cruet. Makes 6 servings.
Nutrition: 15 calories, 2g carbs, 1g protein, 0g fat.
|Independence Day link dump and survival kit
||[01 Jul 2008|09:24pm]
I'm not sure what everyone else is doing for July 4th, but I thought that I would provide a list of summer barbecue ideas. If I'm going somewhere that only serves burgers, hot dogs, and mayo-based salads, I'll often bring something healthy that I can fill up on. So here are some ideas:
-If you can bring something for the host to throw on the grill, shish kebabs with veggies, chicken breast chunks, and maybe pineapple pieces in a low-calorie marinade. Boca burgers, tofu dogs (I like Yves), Hebrew National 97% fat free hot dogs, Jennie-O turkey patties, or Aidell's turkey sausages.
-You can cook some bone-in skinless chicken breasts in a crock pot in barbecue sauce, then shred it and return it to the slow cooker. Keep it plugged in on a buffet table and serve on hamburger buns.
-Make a light protein-based salad, such as Waldorf chicken salad or shrimp salad with a Thai-inspired dressing. For the latter, I combine 1/4 cup fresh lime juice, 1 Tbs fish sauce or soy sauce, 2 Tbs each chopped mint and cilantro, and 1-2 tsp honey, tossed with 3/4 lb baby shrimp, 1/2 cup chopped red pepper, 1/2 julienned cucumber, and a chopped scallion.
-Crudite with a healthy dip, like hummus, baba ghnoush, or white bean dip
-If you can throw veggies on the grill, some interesting choices are lengthwise slices of sweet potato, corn on the cob, or asparagus "rafts"
-Roasted artichoke hearts are always surprising and sooo tasty
-Southern style green beans are always a hit. You can substitute smoked turkey necks for the ham hocks to lower the fat content.
-Sugar snap peas are a nice seasonal choice.
-Vegan BBQ baked beans are an option. I think that I would use Annie's smoky maple BBQ sauce for this.
-Black bean confetti salad
-Low fat lemon coleslaw
-Citrus-spiked carrot and jicama slaw
-Leek salad -- kind of like a slaw
-1 bag prepared broccoli slaw, 1 pack dry ramen noodles (crushed), mixed with Newman's Own low fat sesame-ginger dressing
-Sesame-maple cole slaw
-Cabbage and corn slaw with cilantro and orange dressing
PASTA (OR GRAIN) SALAD:
-On my regular food blog, I made soba noodle salad with vegetables and tofu. It has a nice hit of protein so it can also serve as a vegetarian main course.
-Whole wheat penne with edamame, roasted red pepper, canned mandarin orange, and Newman's Own low-fat sesame ginger dressing.
-Tabouleh (with bulghur or quinoa)
Post your favorites in the comments and I'll add them!
||[24 Apr 2008|11:55pm]
I loooooove Reuben sandwiches, but they are always so fattening! So, I devised my own version to cut down on the calories. The brands I mention are those used in calculating the nutritional information.
-1 slice rye bread, preferably sprouted whole-grain rye bread (usually in the freezer section)
-1 serving (2-3oz) smoked turkey such as Applegate Farms brand
-1 thin slice reduced-fat Swiss cheese, like Sargento
-1/3 cup sauerkraut, rinsed and drained. I think that the bagged, refridgerated stuff (i.e. Boar's Head) tastes the best.
-1 Tbs Kraft Free Thousand Island dressing. I've been trying to avoid processed foods, so I made my own instead. I used the recipe for Russian dressing detailed here, with Spectrum light canola mayo and organic ketchup instead of chili sauce. However I used the Kraft dressing in the calorie count.
Toast the bread until crisp. Top with the turkey, followed by the sauerkraut, then followed by the cheese. Broil in the toaster oven until the cheese is melted and bubbly. Slather on the dressing and serve open-faced. You can top with another slice of rye bread if you prefer, just tack on about 90 calories. Serve with a pickle spear.
Average deli reuben
Turkey rachel (a rachel is a reuben made with pastrami instead of corned beef): Substitute two strips of Wellshire Farms peppered turkey bacon for the smoked turkey, cooked in the microwave.
Vegetarian reuben: Substitute grilled tomato slices for the turkey.
|Cottage Cheese Loaf (a Vegetarian Meatloaf)
||[30 Jan 2008|01:45am]
First of all, I'm not a vegetarian. But I am trying to eat healthier, and this was such an interesting mix of ingredients I just had to try it.
I made a few alterations to the recipe and I really enjoyed it. I haven't had meatloaf since I was a kid, so I'm not the best person to compare it, but it definitely reminded me of it and I liked it.
Ingredients (i know they sound insane, but try it!)
16 oz. carton of small-curd cottage cheese (i used lowfat)
4 eggs beaten (not sure if egg beaters would work - I'll try next time)
1 packet of Meatloaf flavorings (the original recipe called for Onion Soup Mix, but I couldn't find it at the store I was at)
1 cup finely chopped walnuts and pecans (or you could just use 1 type of nut)
1 cup whole grain cereal flakes
1/4 cup chopped onions
3/4 cup tomato sauce
1. Preheat oven to 350 degrees F
2. Grease a loaf pan
3. Mix all ingredients together
4. Spoon into pan
5. Bake for 65-70 minutes
6. Remove and let it sit for 5-10 minutes
7. Dump onto a plate to cut and serve.
Makes about 8 servings and each serving is around 250 calories, with lots of protein and little fat.
I ate mine with ketchup, just like I would with regular meatloaf. Even my roommate (a meat-loving boy) liked it.
||[06 Nov 2007|11:25am]
O.kay, so I have this Andouille Sausage with polenta, pepper, and onion idea floating around in my head. I'm a sauce person though and can't think of anything kinda cajun/mild spicy to top this masterpiece off. In essence...HELP!!!
|Mashed potato swap
||[17 Aug 2007|10:18am]
Serves 4-6, depending on the size of your cauliflower.
There are a few vegetables which I can rarely get my husband to eat, and cauliflower is one of them. However, he could hardly eat this mashed potato swap fast enough. It tastes convincingly like mashed potatoes but is low-glycemic and low-carb. Great with turkey Swedish meatballs, or anything else you like with mashed potatoes.
-1 large head of cauliflower, cut into small uniform florets
-2-3 Tbs soft cheese such as goat cheese, reduced fat or fat free cream cheese, or an herbed cheese like Boursin.
-2-3 Tbs grated Parmesan (optional)
-Lots of salt, to taste
-White pepper, to taste (optional)
In a vegetable steamer, steam cauliflower until very soft. Let drain in a colander for about five minutes. When cauliflower is well drained, put into food processor and puree. If you like a coarser texture, you could try using a potato masher instead.
Put cauliflower back into the pan you cooked it in and turn heat on very low. Add cheese and season with salt and pepper. Heat 2-3 minutes, stirring constantly so it does not stick to the bottom. Serve hot, with a little freshly grated parmesan on top if desired.
made with 2T low-fat cream cheese
and 2T parmesan
|Homemade masked potatoes,
whole milk & margarine added
|Vegan broccoli "cheese" soup
||[15 Aug 2007|09:45pm]
VEGAN BROCCOLI "CHEESE" SOUP
Even meat eaters love this! You would never guess that it's vegan. It's a great way to make this soup low-fat without using a bunch of frankenfood.
-1 large potato, peeled and diced
-1 large carrot, coarsely chopped
-1 large onion, coarsely chopped
-1 cup vegetable broth (or water, or beer)
-12 oz firm silken tofu, such as mori-nu lite silken firm
-1 cup unsweetened plain nondairy milk (I use unsweetened Almond Breeze almond milk)
-1/2 to 1 cup nutritional yeast flakes (I use a full cup, I love this stuff!)
-2 Tbs lemon juice
-2 Tbs nonhydrogenated vegan margarine such as Earth Balance (optional)
-1 1/4 tsp salt
-1 tsp onion powder
-1/4 tsp garlic powder
-2 cups steamed chopped broccoli (I finely chop some and keep the rest more coarse)
Combine potato, onion, carrot, and vegetable broth (or water or beer) in a large soup pot and bring to a boil. Reduce heat, cover, and simmer, stirring once or twice, until vegetables are tender.
Combine remaining ingredients except milk in a large bowl. Mix well and stir into cooked vegetables. Puree in batches in a blender. Process until completely smooth. Pour blended mixture into a clean large bowl or soup pot and add each blended batch until it is finished. Add broccoli and warm over low heat until hot. If too thick, add additional milk or water. Serve hot.
broccoli cheese soup
|200-calorie bourbon chicken
||[14 Aug 2007|09:03am]
1 1/2 lbs. boneless chicken breasts, cut into bite sized pieces
1/4 cup cornstarch mixed with ¼ tsp. salt
2 tblsp. canola oil
2 minced garlic cloves
1/3 cup orange juice concentrate
1/2 cup water
1/4 cup soy sauce
1 tblsp. apple cider vinegar
1/4 tsp. minced ginger
1/2 tsp. crushed red pepper flakes
1/4 cup brown sugar, loosely packed
1 tblsp. ketchup
Toss chicken chunks in salted cornstarch until lightly coated. Heat a large skillet over medium-high heat. Once hot, add oil and garlic and stir gently. Add chicken chunks and cook quickly until chicken browns. Remove chicken and set aside. In the same skillet, stir in the rest of the ingredients and bring to a boil. Stir until the brown sugar dissolves. Add chicken back in, reduce heat to low and simmer until chicken is cooked throughout and sauce thickens, about 15 minutes.
Serve over simple white or brown rice, garnished with scallions.
Total Fat: 5.2 g
Cholesterol: 55.0 mg
Sodium: 931.7 mg
Total Carbs: 14.0 g
Dietary Fiber: 0.2 g
Protein: 23.7 g
|Hash browns, covered and smothered
||[03 Jun 2007|07:16pm]
I created this on a whim today when a craving hit!
-1 cup frozen shredded hash browns (use a brand that is 100% potatoes with no oil or salt. I used Wild Oats brand organic)
-Half an onion, diced, or to taste
-Dry chicken gravy mix
-1 Tbs 2% shredded cheddar cheese
-Salt and pepper
1. Heat some cooking spray in a heavy nonstick skillet over medium heat. Add the frozen potatoes and let them cook for 10-12 minutes. Spray the top with a bit of cooking spray. Turn them over and let them finish cooking until the other side is crisp. Season with salt to taste.
2. Meanwhile, in a small saucepan saute the onion over medium heat until translucent. Add the chicken gravy mix and water, and cook according to package directions. Season liberally with pepper.
3. To serve, top the potatoes with onion gravy, and then top with shredded cheese.
||Denny's hash browns,
covered and smothered
||[22 Apr 2007|11:15pm]
Here's a high-protein low-carb version of pancakes. This makes a thin, dense, crepe-like griddle cake. I made them as silver-dollar pancakes.
-1/2 cup oats
-1/2 cup low fat cottage cheese
-5 egg whites
-1 scoop vanilla protein powder
-1 packet Splenda (optional)
Combine everything in a blender. Blend until smooth. Cook over medium-high heat in a nonstick skillet.
1 serving = 3 small pancakes.
||Perkin's short stack
|Chicken & dumplings
||[01 Apr 2007|08:56pm]
CHICKEN AND DUMPLINGS
2 teaspoons olive or vegetable oil
1/2 cup chopped onion
1 green bell pepper, seeded and chopped
1 cup baby carrots, halved
2 cloves garlic, minced
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
2 bay leaves
1 teaspoon dried thyme
1/4 teaspoon ground black pepper
1/4 teaspoon ground sage
4 cups reduced-sodium chicken broth
1 cup frozen green peas
2 tablespoons chopped fresh parsley
1 cup all-purpose flour
1 1/2 teaspoons baking powder
1 1/2 tablespoons unsalted butter
1/2 cup nonfat milk
2 tablespoons chopped fresh chives
Heat oil in a large stock pot (with a tight-fitting lid) over medium-high heat. Add onion, bell pepper, carrots, and garlic and saute 2 minutes. Add chicken and saute 5 minutes, until golden brown on all sides. Add bay leaves, thyme, pepper, and sage and stir. Add chicken broth and bring mixture to a boil. Reduce heat to medium and simmer 5 minutes.
Meanwhile, in a medium bowl, combine flour and baking powder. Work in butter with a fork until mixture is crumbly. Add milk and stir with a fork until mixture comes together. Fold in chives.
Add peas to simmering liquid in pot and return to a simmer.
Using a large spoon, drop 8 ball-shaped dumplings (slightly bigger than golf balls) into liquid. Cover and simmer 8 to 10 minutes (without lifting lid), until dumplings are tender and cooked through (they'll be firm to the touch).
Remove from heat and discard bay leaves. Ladle soup and dumplings into bowls and sprinkle with fresh parsley.
Per serving: 346 calories, 8 g fat (21% of calories), 3 g saturated, 39 g carbs, 28 g protein, 5 g fiber, 185 mg calcium, 4 mg iron, 690 mg sodium
|Hash brown casserole
||[27 Feb 2007|09:42pm]
HASH BROWN CASSEROLE
(Via Cooking Light magazine)
1 cup thinly sliced green onions
1 cup (4 ounces) shredded reduced-fat extra-sharp cheddar cheese
2 tablespoons stick margarine, melted (Ed note: stick margarine is usually loaded with trans fat, I would use something like fat free Promise spread instead)
1/4 teaspoon pepper
1 (32-ounce) package frozen hash brown potatoes, thawed
1 (16-ounce) carton fat-free sour cream
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted
1/2 teaspoon paprika
Preheat oven to 350°.
Combine first 7 ingredients in a large bowl; spoon into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with paprika. Bake at 350° for 1 hour or until bubbly.
Yield: 9 servings (serving size: 1 cup)
CALORIES 146 (27% from fat); FAT 4.3g (sat 1.5g,mono 1.7g,poly 1g); PROTEIN 6.7g; CHOLESTEROL 8mg; CALCIUM 105mg; SODIUM 224mg; FIBER 0.7g; IRON 0.7mg; CARBOHYDRATE 17.8g
|Jalapeno cornbread muffins
||[26 Feb 2007|12:49pm]
Makes 6 muffins or 12 corn sticks
(I used my rose-shaped muffin pan for those)
You could alternately bake these in corn stick pans or a loaf pan. Just bake shorter for the corn sticks, longer for the loaf. To significantly reduce the calories, substitute 1/4 cup unsweetened applesauce (WITHOUT cinnamon) for the olive oil + maple syrup. This recommendation isn't 100% solid as I haven't tried it myself, but I plan to. Doing so cuts about 50 calories from each muffin.
1/2 cup fat free Greek yogurt
1 Tbs low-fat buttermilk (or regular low-fat milk)
6 Tbs whole wheat flour
2 Tbs oat bran
1/2 cup yellow cornmeal
1 1/8 teaspoon baking powder, divided
1/4 teaspoon baking soda
1/4 teaspoon salt
2 Tbs golden flax meal
1 large egg white
2 tablespoons maple syrup or honey
1/3 cup canned Mexicorn, drained (or a mixture of corn and diced red and green peppers)
2 tablespoons extra-light olive oil (or canola oil)
1-2 jalapeno peppers, seeded and finely minced (optional)
1. Preheat oven to 425 degrees F. In a measuring cup combine milk and vinegar; set aside.
2. In a large bowl, combine flour, oat bran, cornmeal, salt, 1 tsp baking powder, and baking soda. Make a well and set aside.
3. In a medium bowl, thoroughly combine flax meal with 1/8 tsp baking powder and 1 Tbs water. Add remaining ingredients and whisk until smooth. Pour mixture into well and stir until dry ingredients are just moistened and batter is still slightly lumpy.
4. Pour batter into muffin pan coated with cooking spray, filling each mold about three-quarters full and smoothing surface of batter with a rubber spatula.
5. Bake 15 to 20 minutes or until tops are light golden and a toothpick inserted in center comes out clean. Cool in pan on rack five minutes; remove from pan to cool completely.
25 grams carbs
5 grams protein
6 grams fat
3 grams fiber
|Low fat tamales
||[12 Feb 2007|08:29am]
I love rich, creamy tamales. Unfortunately, they normally get that way with a generous portion of shortening, lard, and/or butter. On a whim, I decided to try replacing the fat with pumpkin puree. It was an amazing success! You wouldn't know that there's pumpkin in there unless you were told, as it complements the corn flavor really well.
You can also fill these with whatever you like. I filled half of them with Amy's refried black beans, but you could use something else or simply leave them plain.
Dried corn husks, simmered in boiling water for 10 mins to soften
1 10 or 12oz package frozen corn kernels, defrosted and cooled
2/3 cup quick (not instant) grits
3/4 cup masa harina
1 Tbs butter (could probably be optional)
7 Tbs pumpkin puree
2 Tbs maple syrup (sugar-free or regular)
1/2 tsp table salt
1 1/2 tsp baking powder
I also used 1/2 tsp of Better Than Bouillon vegetable base. You could probably use a low-salt chicken bouillon cube, or just omit it.
1. Pulverize grits in a spice grinder (in batches) or blender, then transfer them to a medium-size bowl.
2. Whisk in 1 1/4 cups boiling water (don’t worry if grits lump a bit; mixture is eventually pureed in food processor); let stand 10 minutes. Stir in masa harina; cover and cool to room temperature.
3. Pulse corn kernels in food processor until medium-coarse puree is formed.
4. Add remaining ingredients, except for corn husks, and puree until light and very smooth, about 1-2 minutes
5. Measure about 1 inch of water in a large saucepan. Set a collapsible vegetable steamer into saucepan. Line steamer and pan sides with corn husks. Fill and form tamales, tying with a strip of corn husk (you can find tutorials for this online). As the tamales are made, stand them in prepared steamer. Cover and steam, checking water level frequently and replenishing with boiling water as needed, until tamales easily come free from husks, about 1 1/2 hours.
Serve with reduced-fat sour cream and/or salsa verde.
NUTRITION (with no butter & with sugar-free maple syrup)
Calories: 57 (74 calories with real maple syrup + butter)
|Made-over meals for Super Bowl Sunday
||[31 Jan 2007|08:02am]
Seeing as Super Bowl Sunday is coming up, I went through the past entries to find some 'Bowl-appropriate snacks. I always like to bring some healthy snacks to a party because I know I'll start munching. Here are some that you can serve without seeming like you're serving diet food; your friends will be none the wiser ;)
Baked tortilla chips
Sesame-maple cole slaw
White bean hummus
KFC-style popcorn chicken
Turkey meatballs with glazed cocktail meatball sauce. Those really are the best turkey meatballs, ever, by the way. The oats act as a binder for the raw meat, but it turns to mush as it cooks, giving the meatballs a lovely creaminess while the yogurt acts to keep them moist.
Chile con queso
Seven-layer bean dip
Also, here's a quick salsa idea. Since tomatoes are out of season, make a corn-based salsa instead. Frozen corn is picked at its peak in the summertime and then frozen so it works well. Just combine some thawed frozen corn, canned black beans, some sliced scallion, and a can of Mexican-style Ro*Tel green chiles and tomatoes. Add a squirt of lime juice or some cider vinegar for acidity, and season liberally with salt and pepper.
|Baked jalapeno poppers
||[31 Jan 2007|07:48am]
BAKED JALAPENO POPPERS
I love the idea of using processed Fiber One cereal instead of breadcrumbs! I bet that you could make a whole bunch of the crumbs and keep them stored in a Ziplock bag for future use.
5 whole, fresh jalapenos
1/4 cup fat-free cream cheese
1/4 cup Galaxy Veggie Shreds, Cheddar & Pepper Jack Blend (ed note: I'm SURE that you could substitute fat free or 2% shredded cheddar)
1/2 cup Fiber One cereal
1/4 cup Egg Beaters, Original (ed note: you could probably use egg whites instead...I bet the Southwestern Egg Beaters would be good with this, though!)
Optional: salt, pepper and/or garlic powder
Preheat oven to 350 degrees. Halve the jalapenos lengthwise, and remove the seeds, stems, and membranes (HG Heads Up: Be VERY careful when handling jalapenos; wash hands frequently and well, and avoid touching your face and eyes). Wash halves and dry them very well; set aside. Next, stir to combine cream cheese and cheese shreds. If desired, season cheese mixture with salt, pepper, and/or garlic powder. Using a blender, grind Fiber One to a breadcrumb-like consistency. If you like, season crumbs with salt, pepper, and/or garlic powder. Place crumbs in one small dish and Egg Beaters in another. Stuff each pepper half with cheese mixture. Next, carefully coat both sides of each pepper half with Egg Beaters, and then with Fiber One crumbs. Place peppers on a baking pan sprayed with nonstick spray, and place in oven. Cook for 25 minutes (for very spicy poppers) to 30 minutes (medium-hot poppers). Makes 10 poppers.
||Arby's jalapeno bites
|8g fiber (!!)
|2 WW points
||7 WW points
|Apple desert help
||[29 Jan 2007|02:22pm]
I'm wanting to impress my new bf's mom this weekend with a desert. She's always on one diet or another so I was wondering, what are some of fave desert recipes involving apples?? I MUST make a good impression =] Thank you xo
||[28 Jan 2007|11:57am]
I can't seem to find the entries on almond butter... i think that's what it's called. It was mentioned as a substitute for peanut butter I think... anyways I just wanted to know if anyone could possibly let me know how it tastes??? Thank you =]