Thursday, April 9, 2009

I have done away with the themes, since we don't seem to be getting a lot of traffic here. If you feel like posting, post. Sometime when I have time I will clean up the categories a little and relabel them just by type instead of by month and then I will periodically add any new recipes to the correct category.

Tuesday, March 10, 2009

Rice Pudding with Kiwi and Orange

Prep 10 min Cook 18 min Serves 4

2 cups fat free milk
1 1/2 cups cooked white rice
1/4 cup raisins
2 T sugar
1 large orange, peeled and chopped
2 kiwi fruits, peeled and chopped
1/2 t vanilla extract

1. Bring the milk, rice, raisins and sugar to a boil in a medium saucepan. Reduce the heat and simmer, uncovered, stirring often, until the pudding is thick and creamy, about 15 minutes. Meanwhile, combine the orange and kiwi fruits in a medium bowl. Set aside.

2. Remove the pudding from the heat and stir in the vanilla. Serve the pudding warm or cover and refrigerate until chilled, about 2 hours. Serve with the fruit.

Per serving (1/2 cup pudding and 1/2 cup fruit): 223 Cal, 1 g fat, 0 g Sat fat, 0 g Trans fat, 3 mg Chol, 67 mg Sod, 49 g Carb, 3 g Fib, 7 g Prot, 195 mg Calc.
WW Points value: 4

Monday, February 23, 2009

Old-fashioned chocolate malts

Prep 5 min cook none serves 4

2 cups no-sugar-added chocolate fat-free ice cream (or any flavor)
1 1/2 cups fat-free milk
2 T malt powder
2 T chocolate syrup

Combine the ice cream, milk, malt powder and syrup in a blender. Process on high speed until smooth. Pour into 4 tall slim glasses and serve with extra-long straws.

per serving (3/4 cup): 182 cal., 1 g fat, o g sat fat, o g trans fat, 8 mg chol, 181 mg sod, 37 g carb, 4 g fib, 9 g prot, 296 mg calc. WW points value: 3

Sunday, February 8, 2009

Baked Potatoes with Chili

Prep 12 min Cook 45 min Serves 4

2 large (10-0unce) baking potatoes, scrubbed
4 teaspoons canola oil
1 onion, chopped
2 garlic cloves, minced
1 (14-ounce) can diced tomatoes with green chilies
1 medium zucchini, diced
1 teaspoon chili powder
3/4 teaspoon ground cumin
1 cup chopped cooked skinless chicken breast
4 Tablespoons fat-free sour cream
Chopped fresh cilantro

1. Pre heat the oven to 425*F. Rub the skins of the potatoes with 1 teaspoon of the oil. Place on the middle rack of the oven and bake until fork-tender, 45-50 min.

2. Meanwhile, heat the remaining 3 teaspoons oil in a nonstick saucepan over medium heat. Add the onion and garlic and cook, stirring occasionally, until golden, 8-10 minutes. Add the tomatoes, chili powder, and cumin; bring to a boil. Reduce the heat and simmer, covered, until the zucchini is tender, about 15 minutes. Add the chicken and heat through.

3. Cut the potatoes in half lengthwise and spoon the chili evenly over the halves. Top each half with 1 Tablespoon of the sour cream and sprinkle with the cilantro.

Per serving:(1/2 potato, generous 3/4 cup chili, and 1 Tablespoon sour cream):292 calories, 7 g fat, 1 g sat fat, 0 g trans fats, 32 mg chol, 594 mg sod, 42 g carb, 5 g fib, 17 g prot, 108 mg calc. Weight watchers points value: 6

Sunday, February 1, 2009

February Theme

Let's help each other stick to those New Year's resolutions! Post your healthy, low fat, low cal recipes and tips here!

Thursday, January 29, 2009

Hamburger Soup

Brown together: 1 lb. humburger and 1 medium onion.
Salt and pepper to taste. Put in large pot and cover with water.
Let cook on low heat for 1/2 hour. Add 3/4 c. chopped cabbage. Let
simmer about 15 minutes. Add 2 c. canned tomatoes or tomato juice.
Let cook on low heat 15 more minutes. Add 4 or 5 medium potatoes and 3 carrots.
Cook until done.

It is important that everything is cooked in the right order.

This is very good, and of course you ca put more water and veggies as needed.
I also don't put salt in it, as we try to not eat added salt.

from Mom

Delicious Banana Shake

2 bananas, sliced
2 c. fat-free milk
2 c. nonfat vanilla yogurt
1/2 c. pineapple juice
1 Tbsp honey
Makes 4 16oz servings

Processall ingredients in a blender until
smooth. Serve immediately.

this is good in helping reduce high blood pressure
It is very good.

-from Mom

Friday, January 9, 2009

Homemade Chicken Broth

5 pounds chicken parts or 2 whole chickens
2 large onions unpeeled, quartered
2 leeks, peeled, cleaned and cut lengthwise
2 large carrots, peeled, cut into chunks
2 tablespoons black peppercorns
2 bay leaves
2 garlic cloves
a handful parsley stems
6 quarts water

Combine in a large stock pot all chicken parts if cut up or 2 the whole chickens along with all other ingredients. Bring to boil over high heat. Skim any foam, and simmer on med/low for 1 1/2 to 2 hours. Skim fat from top, Strain and cool. Refrigerate for 2 days, or freeze.

Yield: 4 to 5 quarts

Salsa Chicken Soup

4 boneless chicken breasts
1 tsp garlic powder
1 tblsp cumin
½ tsp chili powder
1-49 oz can chicken broth
1-16 oz jar mild or medium chunky salsa
1-15 oz can black beans, drained
1 bag tortilla chips
shredded cheese
sour cream

Dice chicken breasts into 1 inch cubes. Add chicken, garlic, cumin, chili powder, chicken broth, salsa, corn, and black beans into crock pot. Cook on high 3-4 hours or on low 5-7 hours. To serve, put a few chips in each bowl and then ladle soup into bowl. Sprinkle on remaining sour cream, cheese and tortilla strips (if desired).

Salsa Bean Soup

1 tsp veggie oil
1 tblsp minced garlic
2 c water
½ tsp chili powder
3 cans black beans, drained
1-8 oz bottle salsa
1 tblsp lime juice
½ c cheese

Heat oil; add garlic and sauté for 1 minute. Stir in water, chili powder, beans and salsa. Bring to a boil and reduce heat. Simmer. Place 3 cups of the black bean mixture in blender and process until smooth. Return to pan. Stir in lime juice; simmer for 10 minutes. Remove from heat and sprinkle with cheese.