Golden Sneakers Recipes

MARIE,, this is off subject, but our Senior Golden Sneakers is locked and no longer accepts my posts. Who fixes that?
Buzz

Here's a wonderful soup for any day.



Stir mix into water and simmer for about an hour, stirring frequently. Watch this - it WILL cook over if you don't monitor the heat.

Brown turkey, and add to soup mix. Add roasted tomatoes and chopped cabbage. Add beef base. If you're watching sodium, substitute Oxbow no sodium beef bullion, or a low-sodium beef base (Nestle, Minors, etc.). Simmer for another hour. Add additional two cups of water five minutes prior to serving as the cooking process will reduce the liquid. This makes 16 cups of delicious soup.

CRABACADO OMELET (my version of the Ruby Tuesday Crabacado Omelet)

1 egg scrambled flat
1 wedge Laughing Cow light swiss melted onto the egg
1 oz lump crab
1 oz fresh avacado in small chunks
Top with the following parmesan sauce
Serve immediately

Parmesan Sauce: 1 Tb light sour cream with 2 tsp parmesan (either grated or shredded). Microwave for 10 seconds, stir, microwave again, stir and pour over top of omelet.

With the brands I used, it was 238 calories.

Creamy Cole Slaw - Makes 6, one cup servings

Shredded Green Cabbage, 6 cup (70g)
Red Delicious - Apple - Small, diced w/peel
Raw Medium Carrot, shredded
Fage Greek Yogurt 0% - 1/2 C (4 oz)
Fit and Active - Light Poppy Seed Reduced Fat Salad Dressing, 4 TBSP
Stevia, Truvia or Splenda - 1 tsp.


Total: Calories 385 Carbs 69 Cholesterol 0 Protein 17 Fiber 21 Potassium113
Per Serving: Calories 64 Carbs 12 Cholesterol 0 Protein 3 Fiber 4 Potassium 19

CONNIE'S Chicken “ALFREDO” 2 generous servings

In sauté pan, brown
1/4 c green onion, diced
5 large mushrooms, sliced
1 TBSP olive oil
Set aside
in same pan, brown
1 Large Chicken Breast, cut into 1/2 “ wide strips
Prepare whole wheat angel hair separately
Add
1 c steamed broccoli, and mushrooms/onion to chicken
Turn heat low
In a small bowl, whisk together
1/2 c Fage 0% yogurt
1/2 c low sodium chicken broth'
2 TBSP grated Parmesan cheese
Pour over chicken, broccoli mixture and heat until warm
( will curdle if too hot )
Drain, and add hot pasta to the pan. Combine and serve

calories – about 380

Five Minute Key Lime Pie

Prep Time: 5 minutes
Total Time: 3 hours 45 minutes
Servings: 8

Ingredients
1/4 cup water
1 package (4-serving size) sugar-free lime-flavor gelatin
2 containers (6 oz.) fat-free key lime pie yogurt
1 tub (8 oz.) frozen reduced-fat non-dairy whipped topping, thawed
1 Keebler® Ready Crust® Reduced Fat Graham Pie Crust

Directions
1. In microwave-safe measuring cup heat water on high (100% power) for 45 seconds to 1 1/2 minutes or until boiling. Whisk in gelatin until dissolved.

2. In large bowl whisk together gelatin mixture and yogurt. Fold in whipped topping. Carefully spread in crust. Refrigerate at least 4 hours or until set.
Carefully spread in crust. Refrigerate at least 4 hours or until set.

3. Garnish as desired. Store in refrigerator.

NUTRITION FACTS:
Calories 160
Total Fat 3.5g
sat fat 0.5g
Sodium 115mg
Total carbohydrate 27 g
sugar 13g
Protein 2g

vitamin A 0% Calcium 2%
vitamin C 0% Iron 0%

This was easy and delicious, and I used nonfat whipped topping and it tasted delicious!

Buzz

SKILLET CHICKEN SOUVLAKI

Skillet Chicken Souvlaki

YIELD: 4 servings (serving size: 1 cup chicken mixture, 1/4 cup sauce, 1 pita, and about 1/4 cup tomatoes) ...TOTAL:20 MINUTES
Ingredients
1 tablespoon olive oil, divided
1 pound skinless, boneless chicken breast, thinly sliced
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 cups vertically sliced onion (about 1 medium)
1 cup thinly sliced green bell pepper (about 1)
2 teaspoons bottled minced garlic
1/2 teaspoon dried oregano
1/2 cup grated English cucumber
1/4 cup 2% Greek-style yogurt (such as Fage)
1/4 cup reduced-fat sour cream
1 tablespoon chopped fresh flat-leaf parsley
1/2 teaspoon grated lemon rind
1 teaspoon fresh lemon juice
1/8 teaspoon salt
4 (6-inch) whole-wheat soft pitas, cut in half
2 plum tomatoes, thinly sliced
Preparation
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with 1/2 teaspoon salt and black pepper. Add chicken to pan; sauté 5 minutes or until done. Remove from pan.
2. Add 1 teaspoon oil to pan. Add onion and bell pepper; sauté 3 minutes. Add chicken, garlic, and oregano; cook 30 seconds.
3. Combine cucumber and next 6 ingredients (through 1/8 teaspoon salt). Serve chicken mixture with yogurt sauce, warmed pita, and tomato slices.

Salad: Combine 5 cups torn romaine lettuce, 1/3 cup sliced red onion, and 3 sliced pepperoncini peppers. Combine 2 tablespoons red wine vinegar, 2 tablespoons olive oil, and 1/4 teaspoon salt; toss with salad. Top with 1/4 cup crumbled feta cheese and 3 tablespoons halved kalamata olives.
Nutritional Information
Amount per serving
Calories: 361 Carbohydrate: 39g
Fat: 7.4g Fiber: 4.7g Saturated fat: 2.3g Cholesterol: 72mg
Monounsaturated fat: 3.3g Sodium: 589mg
Polyunsaturated fat: 0.8g Calcium: 105mg
Protein: 35.1g Iron: 3 .1mg

Good summer eating!
Buzz

I am excited! Thanks

I'll add several recipes I received from my Low Sodium email

Italian Steak

Serve this over pasta or just stir some pre-cooked pasta in along with
the zucchini.

2 lb Round Steak
1/4 t Black Pepper
1 Onion,Sliced
1 Green Bell Peppers,Cut In Strips
28 oz Low Sodium Spaghetti Sauce (If you can find Flora No salt added, it's great!)
1 c Zucchini,Sliced

Cut beef into serving sized pieces. Sprinkle with pepper. Layer beef,
onion and pepper in slow cooker. Pour sauce over. Cover and cook on low
8-10 hours. Stir in zucchini, cover, turn heat to high and cook 15-20
minutes more, until zucchini is tender.

Yield: 6 Servings

Per Serving:
273 Calories
31 g Protein
10 g Total Fat
3 g Saturated Fat
1 g Polyunsaturated Fat
4 g Monounsaturated Fat
15 g Carbohydrates
3.2 g Fiber
79 mg Sodium
791 mg Potassium
85 mg Cholesterol

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Greek Beef And Eggplant Stew

This is a Greek style stew adapted for the crockpot. The spices give it
the characteristic Mediterranean flavor. The eggplant will be very
soft. This is terrific served over a thick pasta, like penne or
rigatoni.

2 lb Stew Beef,cut in 1 1/2 inch chunks
2 medium onions,sliced thin
2 ea garlic,minced
1/4 c olive oil
2 Eggplant,Cut In 1" Cubes
1 c Low Sodium Beef Broth
8 oz No Salt Added Tomato Sauce
1 T red wine vinegar
3/4 t sugar
1/2 t cinnamon
1/8 t allspice
1/8 t ground cloves
1/4 c minced parsley

Wash the eggplant, peel, just cut into 1 inch cubes. In large skillet,
brown the beef, onions, garlic and eggplant in olive oil until dark
golden-brown; drain. Place in crockpot. Combine the beef broth with
the tomato sauce, vinegar, sugar and spices and stir it into the meat.
6. Cover and cook on low heat for 8-10 hours. If serving with pasta,
prepare pasta, pour onto a large serving platter and cover with meat,
eggplant and sauce Sprinkle minced parsley over.

Yield: 8 Servings

Per Serving:
480 Calories
34 g Protein
33 g Total Fat
11 g Saturated Fat
2 g Polyunsaturated Fat
16 g Monounsaturated Fat
12 g Carbohydrates
4 g Fiber
92 mg Sodium
599 mg Potassium
111 mg Cholesterol

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Crock Pot Beef Burgundy

A great beef and noodles dish, so easy to prepare in your crockpot. The
beef gets very tender from the long cooking process.

4 sl Low Sodium Bacon
2 lb beef stew meat
2 carrots,cut into chunks
1 onion,sliced
1/2 c all-purpose flour
1/2 t Marjoram
1/4 t garlic powder
1/4 t pepper
1 c Low Sodium Beef Broth
1/2 c Burgundy wine
1 T Worcestershire sauce
3 c Mushroom,Sliced
16 oz Egg Noodles,uncooked
2 T Fresh Parsley

Cook bacon until crisp; drain, and crumble. Place beef, bacon, carrots,
and onions in the bottom of the crock pot. Whisk together flour,
marjoram, garlic, and pepper with broth, wine and Worcestershire sauce.
Pour mixture into crockpot. Cook on high for 1 hour. Reduce to low
and cook for 5-6 hours. Add mushrooms to crock pot. Cook on high for 30
minutes or until mushrooms are tender While mushrooms are cooking,
prepare noodles according to package directions. Serve beef over
noodles garnished with parsley, if desired.

Yield: 8 Servings

Per Serving:
474 Calories
40 g Protein
22 g Total Fat
8 g Saturated Fat
1 g Polyunsaturated Fat
9 g Monounsaturated Fat
25 g Carbohydrates
1.5 g Fiber
129 mg Sodium
560 mg Potassium
135 mg Cholesterol

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I never made OxTail anything, but it sounds delicious, and I guess I could find other cuts like beef shortribs, so I'm including this for anyone who loves soup!

Scottish Oxtail Soup

Oxtails may be difficult to find, although you might get some from an
old-fashioned butcher or meat market. You can substitute inexpensive
cuts of bone-in beef. Here, in the metropolitan Washington, DC area, I
can occasionally get oxtails from the meat department at some of the
Giant Food supermarkets. ****'s words)


1 lb oxtail,cut into pieces, surplus fat removed
2 onions,chopped
1 Carrot,chopped
1/2 c Celery,chopped
1 oz Unsalted Butter
36 oz Low Sodium Beef Broth
4 oz No Salt Added Tomato Sauce
1 T Flour
3 T Port Wine
1 bay leaf
2 T Fresh Thyme
4 T Fresh Parsley
2 Green Onion

To make the spice bag, place bay leaf, thyme, parsley (including
stalks), one 4-inch piece celery stalk with leaves, and two whole green
onions in the center of a square of double thickness cheesecloth. Fold
up the sides of the cheesecloth and tie off the top very tightly to
make a spice bag. Fry the oxtail pieces and the vegetables in the
butter for a few minutes until lightly browned. Remove from heat. Pour
the beef stock into a saucepan and add the fried oxtail and vegetables
as well as the spice bag. Bring to the boil, and then transfer to a
crockpot and cook on high for 1½-2 hours (or longer if necessary)
until the meat is tender Strain the stock, cut all the meat from the
bones and then return the stock and meat to the pan. Bring to the boil.
Mix the flour and port together and add to the soup. Simmer for 5
minutes before serving.

Yield: 6 Servings

Per Serving:
86 Calories
2 g Protein
4 g Total Fat
2 g Saturated Fat
0 g Polyunsaturated Fat
1 g Monounsaturated Fat
9 g Carbohydrates
1.8 g Fiber
65 mg Sodium
164 mg Potassium
10 mg Cholesterol.

Buzz

Thanks Buzz. Sounds yummy.

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