Looking for those who have 100+ to lose - COOKBOOK
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Baked Cod Loins
4 (4oz) Frozen or Fresh Cod loins
1.5 c water
1Tbsp extra virgin olive oil
1 Tbsp dill (fresh or squeeze tube)
2 tsp ginger (fresh grated or squeeze tube)
1 Tbsp basil (fresh chopped or squeeze tube)
1 tsp garlic powder
juice from 1 lemon
Preheat oven to 400 degrees. Place all fish in the baking dish, add the water, add the lemon juice & herbs. Cover with foil and bake for 45mins or until white & flaky.
Serve with steamed broccoli & sweet potato for a colorful & scrumptious plate that = 301 calories, 28g carb, 27g protein, 6g fiber, 61g sodium, 8g fat
It's one of our favorite dinners!0 -
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Black Bean Croquettes with Fresh Salsa (Makes 4 servings of 2 croquettes and 1/2 cup salsa)
Ingredients:
2 15-ounce cans black beans, rinsed
1 teaspoon ground cumin
1 cup frozen corn kernels, thawed
1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
2 cups finely chopped tomatoes
2 scallions, sliced
1/4 cup chopped fresh cilantro
1 teaspoon chili powder, hot if desired, divided
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 avocado, diced
Directions:
1) Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2) Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs.
3) Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
4) Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
5) Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.
Calories: 405
Fat: 12g
Saturated: 2g
Mono: 8g
Cholesterol: 0mg
Carbohydrates: 61g
Protein: 16g
Fiber: 16g
Sodium: 438mg0 -
Brazilian Grilled Flank Steak (Makes 8 servings)
Ingredients:
Steak
6 cloves garlic, minced
1/2 small hot pepper, such as jalapeño or serrano, minced
2 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt
2 pounds flank steak
Salsa:
1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
4 medium tomatoes, chopped
1/2 cup chopped red onion
1/2 small hot chile, such as jalapeño or serrano, minced
1/4 cup chopped fresh cilantro
2 tablespoons red-wine vinegar
1/4 teaspoon kosher salt
Directions:
1) Preheat grill to high (see Broiling Variation).
2) To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.
3) To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.
4) Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.
Tip: Broiling variation:
Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.
Calories: 215
Fat: 8g
Saturated: 3g
Mono: 4g
Cholesterol: 37mg
Carbohydrates: 7g
Protein: 29g
Fiber: 2g
Sodium: 341mg0 -
Chicken & Sun-dried Tomato Orzo (Makes 4 Servings)
Ingredients:
8 ounces orzo, preferably whole-wheat
1 cup water
1/2 cup chopped sun-dried tomatoes (not oil-packed), divided
1 plum tomato, diced
1 clove garlic, peeled
3 teaspoons chopped fresh marjoram, divided
1 tablespoon red-wine vinegar
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 9-ounce package frozen artichoke hearts, thawed
1/2 cup finely shredded Romano cheese, divided
Directions:
1) Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
2) Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
3) Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
4) Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
5) Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.
Calories: 457
Fat: 12g
Saturated: 3g
Mono: 6g
Cholesterol: 68mg
Carbohydrates: 54g
Protein: 36g
Fiber: 10g
Sodium: 372mg0 -
Chilaquiles Casserole (Makes 10 Servings)
Ingredients:
1 tablespoon canola oil
1 medium onion, diced
1 medium zucchini, grated
1 19-ounce can black beans, rinsed
1 14-ounce can diced tomatoes, drained
1 1/2 cups corn, frozen (thawed) or fresh
1 teaspoon ground cumin
1/2 teaspoon salt
12 corn tortillas, quartered
1 19-ounce can mild red or green enchilada sauce
1 1/4 cups shredded reduced-fat Cheddar cheese
Directions:
1) Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
2) Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
3) Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
4) Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
Make ahead tip: Prepare through Step 3 and refrigerate for up to 1 day.
Calories: 243
Fat: 10g
Saturated: 5g
Mono: 4g
Cholesterol: 23mg
Carbohydrates: 30g
Protein: 9g
Fiber: 5g
Sodium: 308mg0 -
Love This Idea!!
Diet Brownies:
1 box Dry Brownie Mix
1 Can Diet Coke
Mix dry mix with diet coke and bake according to the directions on the brownie package. So moist and delicious but without all the fat and calories from the eggs and oil. Servings: 12
Calories 110 Sodium 100 mg
Total Fat 3 g Potassium 0 mg
Saturated 1 g Total Carbs 63 g
Polyunsaturated 0 g Dietary Fiber 1 g
Monounsaturated 0 g Sugars 15 g
Trans 0 g Protein 1 g
Cholesterol 0 mg
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Fennel & Chicken Flatbread (Makes 4 Servings)
Ingredients:
2 teaspoons extra-virgin olive oil
1 bulb fennel, quartered, cored and thinly sliced, plus 1 tablespoon chopped feathery tops for garnish
1 red bell pepper, thinly sliced
8 ounces boneless, skinless chicken breast, very thinly sliced crosswise
4 6 1/2-inch whole-wheat pitas or eight 4-inch whole-wheat pitas
1 cup shredded provolone cheese
Freshly ground pepper to taste
Directions
Preheat oven to 500°F.
Heat oil in a large nonstick skillet over medium heat. Add fennel and bell pepper and cook, stirring often, until the vegetables begin to soften, about 5 minutes. Add chicken and cook another 5 minutes, stirring often, until the vegetables are tender and the chicken is cooked through.
Place pitas on a baking sheet and top each with an equal portion of the chicken and vegetable mixture; sprinkle with cheese and pepper. Bake until the cheese melts and turns golden, 10 to 15 minutes. Sprinkle with chopped fennel tops and serve warm.
Nutrition Bonus: Vitamin C (160% daily value), Vitamin A (35% dv), Calcium (25% dv).
3 Carbohydrate Servings
Calories: 447
Fat: 13g
Saturated: 6g
Mono: 4g
Cholesterol: 51mg
Carbohydrates: 53g
Protein: 30g
Fiber: 10g
Sodium: 660mg0 -
Instead of buying spaghetti sauce, I use a can of crushed tomatoes. I season however I like, usually crushed garlic, parsley, and italian seasoning. Sometimes I'll combine it with meat for a meat sauce, but I also add a can of tomato paste for marinara sauce.
Crushed tomatoes - 40 calories per serving (1/2 cup or 100 g)
Tomato paste - 139 calories a can
It's not too bad considering that the leading brands of spaghetti sauce are 70 calories per 1/2 cup.0 -
Easy Mini Pizza
Slice of whole wheat bread
2 Tbsp of Salsa
15 grams of light shreded cheese (I use tex mex light)
Slice of any deli meat (ham is yummy)
tsp of diced onion
Put the salsa on the bread, then onion, your meat, and cheese. Broil and make sure you watch. Will burn quickly.
This makes a fantastic deluxe pizza!
About 163 calories0 -
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Florentine Ravioli (Makes 4 servings, about 1 1/2 cups each)
Ingredients:
1 20-ounce package frozen cheese ravioli or tortellini (4 cups)
6 teaspoons extra-virgin olive oil, divided
4 cloves garlic, minced
1/4 teaspoon salt
1/8-1/4 teaspoon crushed red pepper
1 16-ounce bag frozen chopped or whole-leaf spinach
1/2 cup water
1/4 cup freshly grated Parmesan cheese
Directions:
1) Bring a large pot of water to a boil; cook ravioli (or tortellini) according to package directions.
2) Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add salt, crushed red pepper to taste, spinach and water. Cook, stirring frequently, until the spinach has thawed, wilted and heated through, 5 to 7 minutes. Divide among 4 bowls, top with the pasta and drizzle 1 teaspoon of the remaining oil over each portion. Serve immediately with a sprinkle of Parmesan.
Calories: 277
Fat: 13g
Saturated: 4g
Mono: 7g
Cholesterol: 25mg
Carbohydrates: 28g
Protein: 14g
Fiber: 6g
Sodium: 654mg0 -
Grilled Filet Mignon with Vegetable Kabobs (Makes 4 Servings)
Ingredients:
1 lemon, zested and juiced
2 tablespoons extra-virgin olive oil
1 tablespoon dried oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
16 cherry tomatoes
10 ounces white mushrooms, stemmed
1 medium zucchini, halved lengthwise and sliced into 1-inch pieces
1 small red onion, cut into wedges
1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces
Directions:
1) Preheat grill to high.
2) Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.
3) Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.
Tip: When using wooden skewers, wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn't protect them.)
Calories: 291
Fat: 17g
Saturated: 4g
Mono: 9g
Cholesterol: 70mg
Carbohydrates: 10g
Protein: 27g
Fiber: 3g
Sodium: 363mg0 -
Here's a couple recipes I've made that I love. The banana wontons are my favorite sweet treat:
Spinach Frittata
Cooking spray
2 teaspoons olive oil
1 red onion, chipped
1 and ¼ cup part-skim ricotta
1 cup low-fat cheddar cheese, shredded
11 egg whites
1 egg (yolk and white)
1 Tablespoon nonfat milk
1 Tablespoon Dijon mustard
1 teaspoon dried oregano
1 teaspoon dried parsley
¼ teaspoon black pepper
1 teaspoon garlic powder
½ cup whole wheat bread crumbs
10 ounces frozen spinach, thawed
1 Tablespoon parmesan cheese, grated
Serves: 8
Preheat oven to 375 degrees. Spray bottom of 9 inch pie pan with cooking spray.
Place skillet over medium heat, add oil. Saute onion 3 minutes. In bowl, mix ricotta, cheddar cheese, egg whites, milk, mustard, oregano, parsley, pepper, garlic powder, bread crumbs, and onion. Wrap defrosted spinach in clean towel, ring all liquid out. Fold spinach slowly into egg mixture. Add mix to pie pan. Sprinkle with Parmesan cheese.
Bake 40 minutes. Let stand for 10- 15 minutes to settle before slicing.
Tip: If you have frozen spinach, remove the onions after softening and add spinach to the pan for a quick defrost.
Options:
• Add crispy turkey bacon to mix before baking
• Swap red onion for green onions
Nutritional Tidbit: Spinach contain lutein, which prevents cataracts and age-related macular degeneration.
Guiltless Corn Chowder
Cooking Spray
1 Tbsp olive oil
2 turkey bacon slices
1 large onion
2 carrots, chopped
2 celery stalks, chopped
2 medium baking potatoes, chopped small
½ green bell pepper, chopped
15 ounces frozen corn
1 bay leaf
1 Tablespoon fresh thyme
1 teaspoon paprika
1 teaspoons cayenne pepper
Black pepper to taste
1 and 1/2 tablespoon flour
6 cups low-sodium chicken stock
2 cups skim milk
Chopped parsley, for garnish
Nutritional Tidbit: Corn is a great example of a whole grain and is a good source of vitamin B1, Vitamin B5, folate, fiber, and Vitamin C.
Serves: 8
Spray interior of a large pot with cooking spray. Place pot over medium to medium-high heat and add olive oil. Chop bacon slices, add to oil and cook until crispy. Add onion, carrot, celery and cook for 2 minutes. Add potatoes, bell pepper, bay leaf, thyme, paprika, cayenne and pepper. Reserve 1/3 of the corn, add the other 2/3 and cook 10 minutes. Sprinkle flour into vegetables, stir for one minute until you can’t see the white flour any longer. Add chicken stock. Cover and bring to a boil.
In a blender, puree the reserved corn with the milk. Lower soup heat to a simmer, add milk and corn mixture to thicken. Simmer 5 minutes.
Remove from the heat. Pull out the bay leaf. Stir in parsley and serve.
Tip: For added flavor, roast potatoes and peppers under the broiler before adding to the pot
Serving Suggestion: Hollow out whole-wheat or sourdough dinner rolls to make single-serving soup breadbowls or serve with baked tortilla chips.
Options:
• Use any mix of frozen or fresh vegetables that you enjoy
• Add one pound of diced chicken once the broth is in, cook for 8 minutes before continuing with recipe
Banana Won Tons
Cooking spray
1 banana
¼ teaspoon pumpkin pie spice
1/8 – 1/4 teaspoon vanilla (to your taste)
1 packet Splenda
½ Tablespoon sugar (I like Sugar in the raw)
12 won ton wrappers
Preheat oven to 375 degrees.
Mash banana, pumpkin spice, vanilla, and splenda. Lay won ton wrappers out. Place small dollop in center of each wrapper. Lightly wet edges of wrapper with water, fold over to make a triangle. Push edges together or mash edges with fork.
Spray cooking sheet with cooking spray. Place filled wrappers on sheet. Spray all with cooking spray. Sprinkle with sugar. Bake for 12- 14 minutes. If won tons haven’t quite brown enough, turn them for the last minute of cooking.
Makes 12 pieces
Tip: Be careful not to overfill the wontons – the filling will seep out.
Serving Suggestion: For a big finish, drizzle with no-sugar chocolate syrup or thin ribbons of melted caramel. Or dust the serving platter with powdered sugar. Serve with a non-fat vanilla yogurt for dipping.
Options:
• Exchange bananas for drained canned peaches or pears
• Hold the sugar on top, brush with an egg white before baking
Nutritional Tidbit: Bananas are rich in Vitamin B6 and supply 11% of your daily value of of potassium. Lack of B6 can cause weakness, irritability, and insomnia.
Not Quite Brownie Brownies
Cooking Spray
1 cup sugar
3/4 cup Splenda
½ cup unsweetened cocoa powder
¼ cup unsweetened dark cocoa powder
½ cup all-purpose flour
½ cup whole-wheat flour
½ teaspoon baking powder
7 egg whites
5 ounces baby-food prunes
¼ cup non-fat plain yogurt
2 teaspoons vanilla
3/4 cup chopped walnuts or pecans
Serves: 30
Preheat oven to 350 degrees.
Spray 13x9x2 glass baking dish with cooking spray. In a large bow, combine the sugar, Splenda, cocoas, flours, and baking powder.
In a second bowl, beat the egg whites until foamy. Slowly stir in prunes, yogurt, and vanilla. Add the egg mixture to the flour and beat until combined. Fold in nuts.
Pour batter into baking pan. Bake 30 minutes, or just until knife comes out clear. Cool, cut, and serve.
Tip: If dark cocoa powder is too strong, try traditional, unsweetened cocoa powder.
Serving Suggestion: Sprinkle with powdered sugar or frost with a low-fat frosting.
Nutritional Tidbit: Prunes contain betacarotene and can help prevent cancer. They also contain Vitamin A, Vitamin B, Niacin and Iron.0 -
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Brazilian Grilled Flank Steak (Makes 8 servings)
Ingredients:
Steak
6 cloves garlic, minced
1/2 small hot pepper, such as jalapeño or serrano, minced
2 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt
2 pounds flank steak
Salsa:
1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
4 medium tomatoes, chopped
1/2 cup chopped red onion
1/2 small hot chile, such as jalapeño or serrano, minced
1/4 cup chopped fresh cilantro
2 tablespoons red-wine vinegar
1/4 teaspoon kosher salt
Directions:
1) Preheat grill to high (see Broiling Variation).
2) To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.
3) To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.
4) Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.
Tip: Broiling variation:
Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.
Calories: 215
Fat: 8g
Saturated: 3g
Mono: 4g
Cholesterol: 37mg
Carbohydrates: 7g
Protein: 29g
Fiber: 2g
Sodium: 341mg
Sounds so yummy!0 -
The recipe for this is posted on my blog here:
http://ellies-new-chapter.blogspot.com/2011/06/ellies-taco-salad-of-awesomeness.html0
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