RECIPE: Spinach Dip

Spinach Dip

(Makes approximately 6 cups)

Ingredients:

• 1 (16 ounce) container cottage cheese (gluten free if needed)
• 10 ounce container frozen spinach, thawed
• 8 ounce can water chestnuts, chopped fine
• 2 tablespoons onion powder
• 1 teaspoon dried parsley
• 2 teaspoons garlic powder
• 1/2 teaspoon salt

Directions:

1. Using a blender, blend the cottage cheese until it is smooth and creamy.
2. Put the cottage cheese in a large mixing bowl, and add all other ingredients. Stir well.

Nutritional Content:
(Data is for 1/2 cup)
Calories: 64
Total Fat: 1 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 3 mg
Sodium: 151 mg
Carbohydrates: 7 gm
Dietary fiber: 1 gm
Sugars: 1 gm
Protein: 6 gm
Estimated Glycemic Load: 4

http://www.thegraciouspantry.com/clean-eating-spinach-dip/  

RECIPE: Tomato Bacon Soup

Tomato Bacon Soup

 Yield: 8-10 servings

 

Ingredients

• 4 slices turkey bacon (look for the kind without nitrates and preservatives)
• 1 large (32oz) can of crushed tomatoes (I recommend the Hunts All Natural kind with basil added. If you can't find that, regular crushed tomatoes are fine too)
• 1 can Cannellini beans, drained and rinsed
• 1 Fresno (red) chile pepper, finely chopped (remove most of the ribs and seeds- while this is more of a mild/medium heat level, you don’t want the spice to overpower the soup. You just want the flavor the pepper gives because in my opinion it really makes the dish!)
• 1 onion, chopped
• 2 garlic cloves, grated
• ½ quart chicken stock (all natural, organic, low sodium is best)
• ¼ cup finely chopped fresh basil and parsley (best with both, but either or works best too)
• Bay leaves (i just use a sprinkle of dried, but you can add a whole fresh bay leaf if you prefer)

Directions

1. In a dutch oven, brown the bacon. Remove from pan. Finely chop.
2. Add the chopped onion, garlic, and Fresno to the same pan and saute until tender (you cook it in the pan drippings, but you might need to add a little EVOO depending on how much grease your bacon yielded. Alternatively, if there's more than 1-2 tbsp of bacon grease, I would remove some before sauteing the veggies, so the soup isn’t overly greasy… just depends on your bacon that day). Season with salt, pepper, and bay leaves.
3. Combine all ingredients in a Crockpot and cook until heated through and beans are tender- I usually give it at least 3-4 hours on low, but it can cook all day too!
   NOTE: If anyone does the nutritional information on recipes I post on the blog, I would edit the post here to add them if you will send it to me....
   **Original recipe was Rachel Ray, this is altered and found on the internet.

 

RECIPE: Scrambled Eggs with Smoked Salmon

Scrambled Eggs with Smoked Salmon

 

Enjoy scrambled eggs with smoked salmon on Mother's Day, for an Easter brunch or another special occasion. Eggs in moderation can certainly fit into a healthy, low fat diet. I use one whole egg and two egg whites for each person. Use egg substitute if you prefer: one cup is equivalent to 4 eggs.

 

Ingredients:

2 whole eggs

4 egg whites

1 ounce smoked salmon, cut into thin strips

Freshly ground black pepper

Fresh dill or chopped chives for garnish

 

Preparation:

Whisk eggs and egg whites together. Coat a nonstick skillet with cooking spray. On a low to medium heat, gently cook eggs until curds begin to form. Use a flexible spatula to move the eggs around. Just before the eggs are set, stir in the salmon. Remove from heat promptly. Serve with a toasted whole wheat English muffin. 

 

Serves 2 

 

Per Serving:

Calories: 119, 

Calories from Fat 51, 

Total Fat 5.6g (sat 1.5), 

Cholesterol 214mg, 

Sodium 455mg, 

Carbohydrate 1.3g, 

Fiber 0g, 

Protein 15.8g

SOURCE:  HERE

RECIPE: Queso-Salsa Dip

Queso-Salsa Dip

 

This cheesy snack is so easy, it doesn't require a recipe:

 

Stir one serving (approximately 1 oz.) of reduced-fat or fat-free cream cheese into your favorite salsa; microwave until warm and bubbly. Serve with your favorite baked chips or sliced veggies. Much healthier than queso dip from a jar!

RECIPE: Cheddar Cheese Chip Crisps

Cheddar Cheese Chip Crisps

1/4 Cup of Reduced Fat Sharp Cheddar Cheese

No Stick Cooking Spray

 I have also used shredded Parmesan (not the powdered kind) and those are yummy too!!

Pre-heat a non stick skillet over medium heat (about 3-5 minutes).  Spray it with your cooking spray.

Place 4 one-tablespoon piles of your cheese around the pan.  The cheese will start to spread out.

Let it brown up real nice on one side and very carefully take a spatula and flip them over.

Make sure they are firm and crisp but watch so they don't burn.  Lay them flat on a plate to harden.

Makes 4 crisps. 

Number of Servings: 1

Nutritional Info

Servings Per Recipe: 1

Amount Per Serving

Calories: 90.0

Total Fat: 6.0 g

Cholesterol: 20.0 mg

Sodium: 240.0 mg

Total Carbs: 0.0 g

Dietary Fiber: 0.0 g

Protein: 7.0 g

RECIPE: HOMEMADE ITALIAN HERB SEASONING

HOMEMADE ITALIAN HERB SEASONING

 

Ingredients

1 T oregano, dried

1 T basil, dried

1 T sage, dried

1 t rosemary, dried

1 t red pepper flakes

 

Makes about 1/4 cup.

 

Combine spices in a mixing bowl. Store in an airtight container away from direct sunlight for up to six months. Before using, crush herbs between your fingers to release more flavor.

RECIPE: FAUX Fried Cheese Sticks

FAUX Fried Cheese Sticks

Ingredients

4 light string cheese sticks

1 T flour

1 c panko (Japanese bread crumbs)

1/2 c egg substitute (or 2 egg whites)

1 1/2 T Italian Herb Seasoning Blend

Directions

Preheat the oven to 375 degrees. Spray a baking sheet with nonstick cooking spray. Pour the flour onto a small plate.  Cut the cheese sticks in half. Roll each cheese stick in the flour.  Place breadcrumbs and Italian herb blend in a small container with a lid or zipper-top bag; set aside. Pour egg substitute into a shallow dish. Using one hand, roll the floured cheese sticks in the egg mixture. One at a time, using your other (dry) hand, transfer the cheese sticks to the bread crumb mixture and shake to coat. Using the dry hand, remove from the crumb mixture and place on the baking pan. Continue until all cheese sticks are breaded. Spritz each cheese stick with cooking spray. Bake for 10 minutes or until cheese is bubbly and melted.  If desired, dunk these cheese sticks in low-sodium tomato sauce (calories not included).

Makes 4 two-stick servings.

PER SERVING:
calories 141.8
cholesterol 10.6 mg
sodium 335.0 mg
total carb 14.3 g
fiber 0.6 g
protein 14.7 g

 

RECIPE: Herb and Crumb-topped Tilapia

HERB AND CRUMB TOPPED TILAPIA

2 TBSP whole wheat bread crumbs
2 TBSP ground flaxseed
1 tsp dried oregano
1/2 tsp minced garlic
1/16 tsp salt
1 1/2 TBSP olive oil
4 tilapia fillets (5 oz each)
4 lemon wedges for garnish

Preheat the oven to 375*F.  Coat a small baking pan with cooking spray.  Combine the bread crumbs, flaxseed, oregano, garlic and salt in a bowl.  Drizzle half of the oil over the tilapia.  Rub to coat.  Sprinkle with the bread crumbs mixture.  Rub to coat evenly.  Place in the prepared baking pan and drizzle with the remaining oil.  Bake for 10 minutes, or until tilapia is cooked through.  Serve with the lemon wedges.

PER SERVING:
Calories 190
Fat 7g
Sat Fat 2 g
Protein 26g
Carbohydrates 4g
Fiber 2g
Calcium 19mg
Sodium 90mg

*My commentary on this is that I would add Parmesan cheese to the bread crumb mixture.  That will change the stats...

RECIPE: Rosemary Roast Chicken

ROSEMARY ROAST CHICKEN

1 broiler-fryer chicken (3 pounds)
3 tsp dried rosemary, crushed
1/4 tsp salt
1 lemon, sliced
1 small onion, chopped
2 cans (14 1/2 oz each) fat free,
reduced sodium chicken broth
1 TBSP cornstarch
1/3 cup Madeira or alcohol-free
white wine

Preheat the oven to 450*F.  Coat a roasting rack and roasting pan with cooking spray.  Wash the chicken and pat it dry with paper towels. (Reserve the giblets for another use)  Season the cavity with 1 tsp of the rosemary and the salt.  Place the lemon slices inside the cavity.  Place the chicken, breast side up, on a prepared roasting rack.  Rub 1 tsp of the remaining rosemary over the breast meat under the skin of the chicken.  Scatter the onion around the bottom of the pan.  Pour in 1 can of broth.  Roast the chicken for 20 minutes.  Baste with the pan juices and lower the heat to 350*F.  Roast, basting every 15 minutes, for 45 - 50 minutes, or until a thermometer inserted in a breast registers 180*F and the juices run clear.  Transfer the chicken to a cutting board and loosely cover with foil.  Whisk the cornstarch with 1/4 cup of the remaining broth in a small bowl until smooth.  Set aside.  Place the roasting pan on the stovetop over medium high heat.  Add the wine.  Boil for 2 - 3 minutes, scraping the bottom of the pan to remove the browned bits or until reduced to 1/4 cup.  Add the remaining broth.  Bring to a boil.  Skim off and discard any fat that rises to top.  Pour in the reserved cornstarch mixture and the remaining 1 tsp rosemary.  Cook, stirring constantly, for 2 - 3 minutes, or until slightly thickened.  Carve the chicken.  Remove and discard the skin before eating.  Serve with gravy.

PER SERVING:
Calories 167
Fat 3 g
Sat Fat 1 g
Protein 25 g
Carbohydrates 5 g
Fiber 1 g
Calcium 26 mg
Sodium 486 mg

RECIPE: GRILLED PORK CHOPS

GRILLED PORK CHOPS

Serves 4

2 TBSP fat free, reduced sodium chicken broth

3 TBSP balsamic vinegar

3 garlic cloves, minced

1 TBSP dried oregano

2 tsp olive oil

1/4 tsp salt

4 bone-in center-cut pork chops (6 oz each)

trimmed of all visible fat

Combine the broth, vinegar, garlic, oregano, oil, and salt in a shallow baking dish.  Add the chops.  Turn several times to coat both sides.  Cover and marinate in the refrigerator for 30 minutes, or up to 4 hours.  Turn the chops several times as they marinate.  Coat a grill or broiler pan with cooking spray.  Preheat the grill or broiler.  Grill or broil the chops, turning once, for about 4 - 5 minutes per side, or until a thermometer inserted in the center of a chop registers 160*F and the juices run clear.

PER SERVING:

Calories 182

Fat 8g

Sat Fat 2g

Protein 22g

Carbohydrates 4 g

Fiber 1 g

Calcium 46 mg

Sodium 206 mg

RECIPE: Asian-Style Asparagus

Asian Style Asparagus

1 TBSP reduced sodium soy sauce
2 tsp rice wine vinegar
1/2 tsp toasted sesame oil
1/2 tsp chopped fresh ginger
1 garlic clove, minced
1/8 tsp crushed red pepper flakes
1 1/4 pounds thin asparagus spears, ends trimmed

Combine soy sauce, vinegar oil, ginger, garlic and red pepper flakes in a small bowl.  Stir well to blend. Set aside.  Place a large skillet coated with cooking spray over medium high heat.  Add the asparagus.  Cover and cook, shaking the pan frequently to turn the asparagus, for 4 - 5 minutes, or until crisp tender and lightly charred.  Add the reserved soy mixture.  Cook, shaking the pan, for 1 minute, or until the liquid is reduced to a glaze.

PER SERVING
Calories 40
Fat 2 g
Sat fat 0 g
Protein 3 g
Carb 6 g
Fiber 3 g
Caldium 36 mg
Sodium 135 mg

RECIPE: Sesame Spinach

SESAME SPINACH
Serves 4

1 tsp sesame seeds
2 tsp canola oil
2 small garlic clove, minced
1 pound baby spinach leaves
2 TBSP wate
1 1/2 tsp reduced-sodium soy sauce

Place the sesame seeds in a skillet.  Cook over medium high heat, stirring frequently, for 2 minutes, or until golden.  Remove to a bowl.  Return the skillet to medium high heat. Add the oil and garlic.  Cook for 30 seconds, or until fragrant.  Add the spinach, water, and soy sauce to the pan.  Toss with tongs. Cover for 1 minute, or until the spinach wilts.  Sprinkle with the sesame seeds.

PER SERVING:
Calories 75
Fat 3 g
Sat Fat 0 g
Protein 3 g
Carbohydrates 12 g
Fiber 5 g
Calcium 88 mg
Sodium 256 mg

RECIPE: Chunky Tilapia & Tomato Soup

CHUNKY TILAPIA & TOMATO SOUP

6 baby carrots, thinly sliced (about 1/3 cup)
1 small red onion, cut in slivers (about 1/3 cup)
2 tsp olive oil
1/2 tsp dried thyme
1 cup fat free reduced sodium chicken broth
2 cup water
8 oz tilapia fillets, cut into large chunks
1 1/2 cups chopped broccoli florets
1 cup canned no-salt-added diced tomatoes
1/2 tsp ground black pepper

Combine the carrots, onion, oil, and thyme in a large saucepan.  Cook, stirring over medium heat, for 5 minutes, or until softened.  Add the broth and water.  Bring almost to boiling.  Add the tilapia, broccoli, tomatoes (with juice), and pepper.  Reduce the heat and simmer, stirring occasionally, for 8 minutes, or until the tilapia is cooked.

PER SERVING:
Calories 210
Fat 7 g
Sat Fat 2 g
Protein 26g
Carbohydrates 10 g
Fiber 4
Calcium 55
Sodium 360 mg

RECIPE: Spinach, Mushroom and Mozz Omelet

Spinach, Mushroom and Mozzarella Omelet
SERVES 4

2 eggs
2 egg whites
3 TBSP water
1 tsp Italian Seasoning
8 oz mushrooms, sliced
1 onion, chopped
1 red bell pepper, chopped
1 clove garlic, minced
4 oz (2 packed cups) fresh spinach leaves, chopped
3/4 cup (3 oz) shredded part-skim mozzarella cheese

Preheat the oven to 200*F.  Coat a baking sheet with cooking spray.  Whisk together the eggs, egg whites, water and Italian seasoning in a medium bowl.  Heat a large nonstick skillet coated with cooking spray over medium high heat.  Add the mushrooms, onion, pepper and garlic and cook, stirring often, for 4 minutes, or until pepper starts to soften.  Add the spinach and cook for 1 minutes, or until spinach is wilted.  Place in a small bowl and cover.  Wipe the skillet with a paper towel.  Coat with cooking spray and place over medium heat.  Pour in half of the egg mixture.  Cook for 2 minutes, or until the bottom begins to set.  Lift the edges with a spatula to allow the uncooked mixture to flow to the bottom of the pan.  Cook for 2 minutes longer, or until set.  Sprinkle with half of the reserved vegie mixture and half of the cheese.  Cover and cook for 2 minutes, or until the cheese melts.  Using a spatula, fold the omelet in half.  Place on a prepared baking sheet and place in the oven to keep warm.  Coat a skillet with cooking spray.  Repeat with the remaining egg mixture, vegetable mixture, and cheese to cook another omelet.  To serve, halve each omelet.

PER SERVING:
Calories 140
Fat 6 gram
Saturated fat 3 gram
Protein 13 gram
Carbohydrates 10 gram
Fiber 3 gram
Calcium 213 mg
Sodium 240 mg

RECIPE: Ham & Vegie Omelet Wrap

Ham and Vegie Omelet Wrap

3 egg whites, lightly beaten
1 egg, lightly beaten
1 tsp olive oil
1 small onion, chopped
1 1/2 oz deli sliced ham, chopped
1/4 cup frozen peas
1 small plum tomato, chopped (about 1/2 cup)
1/8 tsp ground black pepper
1 low carb wrap
4 tsp jarred black bean and corn salsa

Combine the egg whites and egg in a small bowl.  Heat the oil in a medium nonstick skillet over medium high heat.  Add the onion and ham.  Cook, stirring occasionally for 2 - 3 minutes or until the onions starts to soften.  Stir in the peas, tomato and pepper.  Cook for 1 - 2 minutes, or until the tomato begins to wilt.  Add the egg mixture and cook for 2 minutes, or until the eggs are cooked through.  Warm the wrap according to the pkg directions, then place on a cutting board.  Slide the egg onto the wrap, roll up jelly roll style, then cut in half at an angle.  Top each half with 2 tsp of the salsa.

RECIPE: Lemon Garlic Shrimp w/ Veggies

Lemon Garlic Shrimp w/ Veggies
SERVES 4

nonstick cooking spray
1 large red bell pepper, diced
1 large green bell pepper, diced
2 pounds asparagus, trimmed and cut into 1"-2" pcs
2 tsp minced lemon zest
1/2 tsp salt
6 cloves garlic, minced
1 pound raw shrimp, peeled and deveined
1 tsp cornstarch
1 cup non-reduced sodium chicken broth
1 TBSP fresh lemon juice
2 TBSP chopped parsley

Coat a medium skillet with nonstick cooking spray, and heat over medium.  Add the bell peppers, asparagus, lemon zest, and 1/4 tsp salt.  Stir occasionally.  When the vegies just begin to soften, transfer to a bowl and cover.  Add remaining 1/4 tsp salt to the skillet with the garlic, and sweat about one minute.  Add the shrimp and cook for another 1 - 2 minutes.  Whisk the cornstarch and broth in a separate bowl until smooth, then add to the pan along with a dash of salt.  Cook, stirring, until the sauce has thickened slightely and the shrimp are pink and just cooked through, about 2 - 3 minutes.  Remove from the heat and stir in the lemon juice.  Serve the shrimp over vegies and garnish with parsley.

PER SERVING:
calories:  187.2
Cholesterol:  172.4 mg
Fat: 4.8 g
Saturated fat: 0.8 g
Calories from fat: 16.5
Trans fat: 0 g.
Protein: 25.7 g.
Carbohydrates: 10.9 g.
Sodium: 176.8mg
Fiber: 3.2g
Sugars 3.4g

RECIPE: Cottage Cheese Pancakes

Cottage Cheese Pancakes
These are melty, cheesy, with bits of onion... really good, and almost all protein! A very surprising dish given the 5 ingredients that are used. Double or triple this recipe and serve to the family... everyone will love these!

Half a medium onion, chopped
1 tablespoon butter
1 egg
1/2 cup cottage cheese
2 tablespoons flour
salt
pepper

Saute the onion in the butter until golden... allow to cool in pan. In a small bowl, beat egg slightly, blend in cottage cheese, flour, salt and pepper, and onion butter mixture. Heat nonstick skillet, spray with Pam, and place four 1/4 cup scoops of batter and spread into small pancakes. Cook until browned... flip and cook until lightly brown on other side. YUMMY!

Shared on BE FORUM in March 2006

RECIPE: Zucchini Parmesan with Lemon

Zucchini Parmesan with Lemon Prep: 5 min, Cook: 5 min.

• 2 lbs. small zucchini
• 1 tsp. olive oil
• 1 tsp. lemon peel, grated
• 2 Tbs. grated Parmesan cheese
• 1/4 tsp. black pepper, freshly ground

Cut zucchini in half crosswise, then cut each half into 4 lengthwise sticks. Heat oil in a heavy nonstick skillet over medium high heat. Sauté zucchini and lemon peel about 3 minutes, stirring frequently, until zucchini is lightly browned. Mix in Parmesan cheese and pepper to taste.

Per serving: calories 53, fat 2.1g, 31% calories from fat, cholesterol 2mg, protein 3.6g, carbohydrates 6.8g, fiber 2.8g, sugar 3.8g, sodium 49mg, diet points 1.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.3, Lean meat: 0.1, Fat: 0.3, Sugar: 0.0, Very lean meat protein: 0.0

RECIPE: French Tuna Salad

French Tuna Salad

Prep: 10 min.

• Romaine lettuce leaf
• 10 ounces frozen French-style green beans, thawed and drained
• 1/2 cup celery, chopped
• 1/2 cup green onions, chopped
• 1/4 cup fat-free Italian dressing
• 1 lb. white tuna in water, drained
• 4 hard-boiled eggs, sliced

Line individual salad plates with romaine lettuce leaves. Combine all remaining ingredients, except the eggs, and place on the lettuce leaves. Garnish with egg slices to serve.

This recipe serves 6 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 6 only.
Per serving: calories 167, fat 4.7g, 26% calories from fat, cholesterol 182mg, protein 24.9g, carbohydrates 5.1g, fiber 1.7g, sugar 2.6g, sodium 413mg, diet points 3.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.7, Fruit: 0.0, Bread: 0.0, Lean meat: 0.7, Fat: 0.4, Sugar: 0.0, Very lean meat protein: 2.1

RECIPE: Lemon Dill Cauliflower

Lemon Dill Cauliflower Prep: 5 min, Cook: 10 min.

• 1 lb. cauliflower florets
• 2 tsp. unsalted butter
• 1 tsp. dill, or 2 Tbs. fresh, minced
• 1 tsp. lemon juice

Place cauliflower in a steamer basket over boiling water. Cover saucepan and steam 8 minutes or until almost tender. Remove cauliflower from steamer basket. Melt butter in a heavy nonstick skillet over medium low heat. Stir in cauliflower, dill, lemon juice, and salt and pepper to taste.
Per serving: calories 44, fat 2.4g, 44% calories from fat, cholesterol 5mg, protein 2.2g, carbohydrates 4.9g, fiber 3.1g, sugar 1.6g, sodium 18mg, diet points 1.0.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.9, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 0.4, Sugar: 0.0, Very lean meat protein: 0.0