Recipes
Replies
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FLAVOURED WATER:
http://www.theyummylife.com/Flavored_Water0 -
Personal Sized BAKED OATMEAL with Individual Toppings:
http://www.sugarfreemom.com/recipes/personal-sized-baked-oatmeal-with-individual-toppings-gluten-free-diabetic-friendly/0 -
How to make POTATO CHIPS in the MICROWAVE (and therefore has a LOT less calories & fat!!!!):
http://www.thekitchn.com/how-to-make-crispy-potato-chips-in-the-microwave-1667180 -
Make Ahead & Freeze Breakfast Sandiwches:
http://www.homebeccanomics.com/2011/09/14/make-ahead-and-freeze-breakfast-sandwiches/0 -
Make Ahead & Freeze Breakfast Burritos:
http://cdm-arewethereyet.blogspot.ca/2012/04/breakfast-burritos.html0 -
Christina's Quick & Easy Beef Barley Soup
1 pkg stew meat
4 cloves garlic, minced
2 tsps extra virgin olive oil
2 boxes low sodium beef broth (or you could use homemade)
1 can low sodium diced tomatoes
3 medium red potatoes, diced
3 medium carrots, diced
1/2 cup pearl barley
Salt & pepper to taste
3 Bay leaves
Brown the stew meat in the olive oil and garlic in a large soup pot, but don't cook completely through because your meat will get tough. Add your potatoes and carrots and saute for a couple of minutes. Add your broth, tomatoes, barley, bay leaves, and salt & pepper. Bring to a boil stirring occasionally. Turn down the heat and let simmer, covered, for about an hour. Remove bay leaves and serve with your favorite crusty bread.
Notes: This hearty, comforting soup freezes well and is extremely versatile. You could throw the ingredients in a slow cooker and just let it cook slowly all day, but be sure to brown the beef first. You could add any number of vegetables. You could also add a little flower to thicken it up, if you'd like. This soup is delicious the first day, but if it makes it to the second day it is amazing!0 -
100% NATURAL (simple to make) PANCAKE RECIPE – Gluten Free, Flourless, Low Calorie, Easy
Original Blog Post:
http://www.blogilates.com/recipe-index/100-natural-pancakes-recipe-gluten-free-flourless-low-calorie
Video Showing how to Make:
http://www.blogilates.com/recipe-index/the-banana-pancakes-recipe-video
This is the easiest pancake recipe you will ever find in your LIFE!!!!! And it’s 100% made out of natural ingredients. No protein powder, no flour, no sugars…not even almond milk! It’s just 2 ingredients!
Check this ingredient list:
- 1 ripe banana
- 2 whole eggs
Bam!!! That’s it. Just mix in a bowl and make sure the banana is all mashed. Then spray your pan with some PAM, EVO, or coconut oil on low to medium heat, scoop some of the batter on there, give it about 20-30 sec, flip, and done! Serve and eat!
UNDER 250 CALORIES FOR THE FULL RECIPE.0 -
Lentil & Feta Salad
Prep: 20 minutes
Makes 4 servings
3 c cooked or canned lentils*
1 c feta cheese, crumbled or cubed
1 cucumber, diced
3 stalks celery, diced
2 c cherry tomatoes, quartered
1 red pepper, diced
1 small red onion, diced
1/2 c parsley, chopped
1/4 c mint or basil leaves, chopped (optional)
1/3 c lemon juice
3 tbsp olive oil
1/2 tsp dried thyme
Salt & pepper to taste
Combine first 9 ingredients in a large bowl. Whisk together the olive oil, lemon juice, thyme, salt, & pepper. Toss with first 9 ingredients. Cover and refrigerate for an hour or two. You can eat as soon as it's done, but it just gets better the longer the flavors combine. The next day is best!
*Note - To get 3 cups of cooked lentils, rinse 1 cup of dried lentils and put in a pot with 3 cups of water. Bring to a boil. Reduce heat to medium-low, cover and continue to cook. Taste periodically until lentils reach desired level of doneness.
Nutritional Information Per Serving:
Calories - 424
Fat - 19g
Carbs - 45g
Fiber - 16g
Protein - 21g0 -
Quinoa Stuffed Peppers
Makes 4-6 Servings
1 cup Traditional Quinoa
2 cups water
4-6 medium or large green peppers (number of peppers depends on size)
1 medium onion, diced
1/2 lb fresh mushrooms, sliced
2 tbsps butter
1 28oz can diced tomatoes, juice reserved
2 garlic cloves, minced
1 12oz jar salsa
2 tbsps red wine vinegar
10oz mozzarella cheese, shredded
Preheat oven to 325 degrees farenheit. Cook quinoa following basic directions (add 1 cup quinoa to 1-1/2 cups boiling water, return to boil, then lower heat to a simmer and cook until water is absorbed; about 15 minutes). Blanch (immerse in boiling water for a minute to a minute and a half) peppers that have had their tops & seeds removed. You could also cut the peppers in half after blanched. In a large skillet, saute onion and mushrooms in butter. Add the diced tomatoes. Add the garlic and salsa. Cook over medium heat for 10 minutes. Add the red wine vinegar and simmer 10 more minutes. Fold in quinoa. Place peppers in a baking dish or large cup muffin tin and fill with quinoa mixture. This will take about half the mixture. Thin remainder with reserved juice and pour around peppers. Sprinkle shredded mozzarella over peppers and bake for 30 to 35 minutes.
Notes:
The above is the recipe as it was presented to us. As a group, there were some things done differently. For one, we didn't bother with placing the remaining mixture around the outside of the peppers as they baked. For another, we didn't put cheese on the peppers before baking, but rather opted to place the cheese on halfway through so it wouldn't burn. Further, each of did something a little different with our own recipes - not adding onion, not adding salsa, etc. - just to make it our own. This really is a versatile recipe and, like the one last month, the possibilities are truly endless.0 -
Couscous w/Peppers & Chicken
2 tablespoons olive oil
2 medium carrots, diced
1 large red bell pepper, diced
1 jalapeno pepper, diced (seeds & ribs removed)
200g white button mushrooms, diced
1/2 teaspoon salt
1/2 teaspoon pepper
2 cloves garlic, minced
1 1/3 cups bulk barn tri-color couscous
2 cups chicken broth
12 oz (about 3 cups) chopped chicken
1. In a large skillet, heat olive oil over medium high heat. Add veggies & season with salt and pepper. Saute for 5-10 minutes until softened.
2. Add garlic and stir to combine until fragrant, about 30 seconds. Add couscous and broth, stir to combine, then cover, reduce heat to low, and simmer for 8-10 minutes until broth is absorbed.
3. Add chicken and stir until heated through. Enjoy!
The inspiration for this meal (read: the original recipe) can be found here: http://www.kevinandamanda.com/recipes/dinner/easy-chicken-and-couscous-skillet-dinner.html0 -
I made this yesterday and thought it might be good for those who want a tasty meal that can be made in under 30 minutes. I've copied the full recipe from my Vegetarian Times magazine below followed by the modifications I do when making this recipe.
Broccoli Pesto
Serves 9
6 tbsp blanched hazelnuts, plus more garnish (optional)
2 cups broccoli florets
1.5 cups loosely packed parsley leaves
1/4 cup plus 2 tbsp olive oil plus more for drizzling (optional)
1/2 cup mint leaves
4 tsp lemon juice
1.5 tsp grated lemon zest
1.5 tsp capers rinsed and drained (optional)
5 large garlic cloves
Pasta
1. Toast hazelnuts in skillet 3 to 5 minutes, or until golden, shaking skillet often. Cool, coarsely chop and set aside.
2. Meanwhile, bring large pot of water to a boil. Cook broccoli in boiling water 2 to 3 minutes, or until tender. Remove with slotted spoon. Drain, and rinse under cool water. Drain again.
3. Pulse hazelnuts, broccoli, parsley, oil, mint, lemon juice, lemon zest, capers (if using), and garlic in food processor until smooth. Season with salt and pepper if desired.
4. Cook pasta according to package directions in broccoli cooking water. Reserve 1/4 cup cooking water before draining. Toss pasta with pesto and pasta cooking water. Garnish with toasted hazelnuts, if using, and drizzle with olive oil, if desired.
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- To speed things up, I usually don't bother blanching the hazelnuts and I skip step one (toasting and chopping the hazelnuts) altogether.
- I usually leave out the parsley, mint, lemon zest and capers just because these aren't items I typically have in the house or cook with. The pesto is still pretty flavourful without it.
- I strongly recommend using no more than 2 or 3 cloves of garlic. The first time I made the recipe, I put 5 cloves in like the recipe says and was unable to taste anything other than garlic for 3 days afterwards.0 -
My recipes for my meal plan...
SLOW COOKER MEXICAN CHICKEN:
4 Frozen Chicken Breasts (aka, 400 grams or 1 lb. if you get the frozen chicken breasts from safeway/superstore it's 2 of them)
½ cup 10 minute Brown Rice (1/2 cup uncooked obviously.. it's that minute rice in a box...)
1 cup Salsa (el paso chunky medium is what I used)
2 cans Black Bean (low sodium) (I used blue menu no sodium added! - each one is 2 cups)
Throw everything in together – black beans including juice. Cook on low for 8-10hrs and serve
Makes 6 cups at 222 calories a cup. But I make it into 4 servings (1.5 cups) at 333 calories per serving.
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Chicken Kebobs:
• 2 skinless, boneless chicken breast halves - cubed (200 grams or one whole frozen chicken breast)
• 1/2 large green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 1/2 large red bell pepper, cut into 2 inch pieces
• 1/2 cup low sugar (under 5g per serving) barbeque sauce (1/4 cup! - and cajun is the BEST!! always bullseye! mmmm)
• skewers
(I also added mushrooms... about 5!)
Directions
1. Preheat grill for high heat.
2. Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately.
3. Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear.
I'm not going to lie.. I didn't do this... I cooked the chicken in a pan letting the juices/run off be my 'grease' aka be my non-sticker, added the veggies and used a lid to get them going, then added the sauce and mixed, letting it get juice and a bit carmelized... no skewers for me... This is apparently going to make '4' kebobs, but screw that, I consider it 2... aka a single serving. as it's very low calorie.. 364ish for the whole recipe.
I also found it very awesome to cut up all the veggies, use a ziplock sandwich bag and fit a portion them in and then let them freeze, so it was a fast cook, and everything was premade, cut and ready to go I just had a grab a chicken breast, cube it and away I went.
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1 pancake =
3/4 cup Egg Whites
1/3 cup Dry Quick Oats
1 tbsp Ground Flaxseed
1 tsp Cinnamon
¼ tsp Baking Powder
½ tsp/1 packet Splenda or Stevia
Mix up in a bowl
Pour in pan like an omelette
Fold over like a crape yum!!!
**Put 1 tbsp Natural Peanut Butter on top or 30 ml Sugar Free Syrup**
-- I haven't made these yet... I start monday.
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The Salad (or dressing really...)
Cranberry Romaine Salad
INGREDIENTS:
1-1/2 teaspoons butter
1/4 cup and 2 tablespoons almonds, blanched and slivered
2 heads Romaine, rinsed and torn into bite-size pieces
1/2 cup dried cranberries
1 tablespoon toasted sesame seeds
1-1/2 teaspoons poppy seeds
1 teaspoon minced onion
1/8 teaspoon paprika
2 tablespoons white wine vinegar
2 tablespoons cider vinegar
1/4 cup olive oil
DIRECTIONS:
1. In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool.
2. In a medium bowl, whisk together the sesame seeds, poppy seeds, onion, paprika, white wine vinegar, cider vinegar, and vegetable oil. Toss with lettece just before serving.
3. In a large bowl, combine the spinach with the toasted almonds and cranberries
Okay first... just use a bit of the olive oil (1tbsp) and take out the butter completely.
two.. add a teaspoon of either honey or raw sugar or SOMETHING otherwise you are living in a world of sour.
3 - can't find poppy seed so I just ignore that.
4 - I hate dried fruit.. so no cranberries for me... you can also make with 1/2 avacado apparently which I guess means when you're making it, it's about 1/3rd of 1/2 an avacado sliced?.
5 - I just mix the almonds with the dressing immediately... screw this waiting until after you toss the lettece.
6 - This makes 3 servings of the dressing, I use about 6 cups of lettece for each serving.. you do not need to use romaine, realistically this goes with any type of salad... and because I use 6 cups...
7 - I also add a tablespoon of ranch to the lettece because zomg... I like it a bit creamier.
8 - I'll have cooked and diced a chicken breast (200 grams), let it cool and mix it in... mmmmm...
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My new Smoothie (vegan friendly)... because OMG.
Ahem... I threw this together because I kept getting peanut butter with a banana.. and I already had 1 cup of blueberries listed for the day with steel cut oats which again... I don't like mixing fruit with other things aka cooked things... since I was allowed veggies/fruit of my choice with lunch I just took a portion of strawberries out of that... and voila.)
1 cup unsweetened almond milk (did I mention I love this stuff?! 30 calories a cup and does wonders for cereal and smoothies)
1 Banana
1 Cup Blueberries
3-4 Strawberries (medium)
2 tablespoons all natural peanut butter
anywhere between 6 to 10 ice cubes.
Mix in the blender and serve... for just yourself it's 389 calories.... makes somewhere around 4 cups (or just under) and it's DELICIOUS... there is this amazing peanut buttery aftertaste which is just droolishious.
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And finally...
Egg Salad
INGREDIENTS:
5 eggs
3 tablespoons light mayonnaise
2 tablespoons Dijon mustard
2 tablespoons sweet pickle relish
½ teaspoon steak sauce
1/4 teaspoon paprika
1/4 teaspoon dried dill weed
salt and ground black pepper to taste
1 pinch cayenne pepper
DIRECTIONS:
1. Place eggs in a saucepan and cover with water. Bring to a boil, remove from heat, and let eggs stand in hot water for 15 minutes. Remove eggs from hot water, cool under cold running water, and peel.
2. Chop eggs and transfer to a large bowl.
3. Stir mayonnaise, Dijon mustard, sweet pickle relish, steak sauce, paprika, and dill into eggs until well mixed; season with salt and black pepper. Cover and refrigerate until chilled, if desired.
4. Sprinkle with cayenne pepper before serving
Apparently it makes '2' servings.. but this is more like 3... and I don't follow this exactly... No pickle relish for me bleh.. and no dill weed, I like onions in mine (1/2 of one finely cut) and I do a teaspoon of bbq sauce not steak... don't add salt or black pepper and throw the cayenne in when mixing.0 -
I made a clean BBQ sauce that is just incredible! I marinated chicken wings in it and baked, it tasted like I was cheating but it was still healthy!
1 (15 ounce) can tomato sauce – no sugar added
1 (6 ounce) can tomato paste – no sugar added
1 teaspoon low sodium soy sauce
2 teaspoons cumin
1 teaspoon paprika
1 tablespoon garlic powder
1 tablespoon onion powder
4 tablespoons unsulfered molasses
3 tablespoons honey
3 tablespoons balsamic vinegar
Directions:
Combine all ingredients together in a medium mixing bowl and mix well using a whisk.
Use as you would any other bbq sauce!
it tastes like any other BBQ sauce but it's so much better for you
Nutritional Content:
(Data is for 1/4 cup)
Calories: 74
Total Fat: 0 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 248 mg
Carbohydrates: 19 gm
Dietary fiber: 1 gm
Sugars: 13 gm
Protein: 1 gm
Estimated Glycemic Load: 10 -
Not a specific recipe, but tiffanyisk brought to my attention two good clean eating sources:
http://www.cleaneatingmag.com
and
http://www.thegraciouspantry.com
That I thought should be shared. Thanks tiffanyisk!0 -
http://blog.foodnetwork.com/healthyeats/2013/03/29/make-your-own-flavored-oils-2/?hootPostID=d51a30c117f9cc1dcd1be7ecf0f08cf4
*That seems like a whole lot of work for something that I rarely use -- but someone may be interested?0 -
LOW-FAT / LIGHT ALFREDO SAUCE
This is my favourite new recipe. You can have it with pasta or spaghetti squash; add anything else you may want to the final dish (chicken, shrimp, etc.).
Original recipe via: http://www.food.com/recipe/low-fat-lite-alfredo-sauce-100488
1 cup skim milk
1/2 cup low fat cottage cheese
1 tablespoon cornstarch
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 teaspoon garlic powder
1/2 cup grated parmesan cheese or 1/2 cup romano cheese
1/8 teaspoon basil (can add more, depending on your pref.)
Directions:
1
Put all ingredients, except basil, into food processor or blender and blend until smooth.
2
Pour mixture in small saucepan and add basil.
3
Cook over medium-low heat until heated through and smooth consistency.
4
Add more basil, salt and/or pepper, if desired.
5
Let cook on very low heat for 10 minutes, stirring occasionally.
6
Serve over any type of pasta or use for vegetable lasagna.
My modifications:
- I use gravy flour instead of cornstarch because that's what I have on hand at the moment
- I leave out the salt
- I use just a smidge under a cup of milk
- I only use 1/4 cup of parmesan cheese
- I also add dried cilantro & oregano
I make this in my magic bullet and will sometimes make 2-3 batches at once. Making a 3x batch right now and plan on freezing some of the sauce for later. I think it should work! The batches that I don't freeze never last more than a couple of days of the fridge before it gets consumed. Don't know how long it is "safe" to have it stored in the fridge. The sauce thickens as it cools, so "next day" batches from the fridge are extra yummy!0 -
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Curried Red Lentil Soup W/Chickpeas & Quinoa
***Original recipe from www.zestycook.com
1 tablespoon oil
1/2 cup onion (chopped)
1/2 cup carrot (chopped)
1/2 cup celery (chopped)
1 tablespoon garlic (chopped)
1 tablespoon ginger (chopped)
1 tablespoon curry powder (or 1 tablespoon garam masala + 1 teaspoon turmeric)
1 cup red lentils
3 cups chicken stock (or vegetable broth)
1 (28 ounce) can diced tomatoes
1 tablespoon chili sauce (such as sambal oelek, or to taste)
1 (19 ounce) can chickpeas (rinsed and drained)
1 cup quinoa (cooked)
salt and pepper to taste
* cilantro (chopped)
* Greek style yogurt (or strained yogurt or sour cream)
Heat the oil in a pan.
Add the onions, carrots and celery and saute until tender, about 10-15 minutes.
Add the garlic, ginger and curry powder and saute until fragrant, about a minute.
Add the lentils, stock, tomatoes and chili sauce.
Bring to a boil, reduce the heat and simmer until the lentils are tender, about 10-15 minutes.
Add the chickpeas and quinoa and warm them up.
Season with salt and pepper and serve with a garnish of cilantro and a dollop of Greek style yogurt.
ENJOY!
Makes 6 servings of approximately 1-1/2 cups each at 290 calories a serving.
Notes:
Didn't use onion, because I don't like it, or celery, because I didn't have it. I used 1 tsp of ground ginger rather than the grated. I added a little broccoli & cauliflower. You will want to adjust the seasonings to suit your personal tastes as this is SUPER SPICY, but so good!0 -
June Cooking Class
Chicken Kebobs:
• 2 skinless, boneless chicken breast halves - cubed (200 grams or one whole frozen chicken breast)
• 1/2 large green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 1/2 large red bell pepper, cut into 2 inch pieces
• 1/2 cup low sugar (under 5g per serving) barbeque sauce (1/4 cup! - and cajun is the BEST!! always bullseye! mmmm)
• skewers
(I also added mushrooms... about 5!)
Directions
1. Preheat grill for high heat.
2. Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately.
3. Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear.
I'm not going to lie.. I didn't do this... I cooked the chicken in a pan letting the juices/run off be my 'grease' aka be my non-sticker, added the veggies and used a lid to get them going, then added the sauce and mixed, letting it get juice and a bit carmelized... no skewers for me... This is apparently going to make '4' kebobs, but screw that, I consider it 2... aka a single serving. as it's very low calorie.. 364ish for the whole recipe.
I also found it very awesome to cut up all the veggies, use a ziplock sandwich bag and fit a portion them in and then let them freeze, so it was a fast cook, and everything was premade, cut and ready to go I just had a grab a chicken breast, cube it and away I went.
We also made our own bbq sauce instead of using sauce from the store:
1 (15 ounce) can tomato sauce – no sugar added
1 (6 ounce) can tomato paste – no sugar added
1 teaspoon low sodium soy sauce
2 teaspoons cumin
1 teaspoon paprika
1 tablespoon garlic powder
1 tablespoon onion powder
4 tablespoons unsulfered molasses
3 tablespoons honey
3 tablespoons balsamic vinegar
Directions:
Combine all ingredients together in a medium mixing bowl and mix well using a whisk.
Use as you would any other bbq sauce!
it tastes like any other BBQ sauce but it's so much better for you
Nutritional Content:
(Data is for 1/4 cup)
Calories: 74
Total Fat: 0 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 248 mg
Carbohydrates: 19 gm
Dietary fiber: 1 gm
Sugars: 13 gm
Protein: 1 gm
Estimated Glycemic Load: 1
*Chicken kebobs originally posted by Judi and the bbq sauce was originally posted by Tiffany.0 -
Skinny Fettuccine Alfredo - Rachel Ray
8 oz fettuccine
2 tbsp oil
2 cloves garlic finely chopped
1 tbsp chopped fresh sage, plus small whole leaves for garnish
2 tbsp flour
1 cup fat free chicken broth
1/2 cup 2% milk
1/4 tsp pepper
1 pinch ground nutmeg
3/4cup grated parmesan, plus more for serving
Directions
In a pot of boiling, salted water, cook the pasta according to package directions. Drain and transfer to a large serving bowl.
Meanwhile, in a medium saucepan, heat the oil over medium-low heat. Add the garlic and chopped sage and cook, stirring frequently, until the garlic is golden, 1 to 2 minutes.
Whisk in the flour until smooth, about 2 minutes. Gradually whisk in the chicken broth, milk, pepper and nutmeg. Bring to a low boil, stirring constantly. Lower the heat and simmer, stirring gently, until the mixture thickens, about 3 minutes.
Pour the sauce over the pasta and toss. Stir in 3/4 cup parmesan. Top with the sage leaves and more parmesan.
*When I make for myself - I half the recipe and it still makes enough to cover 3 servings. Maybe 4 depending on how you like your sauce. I also NEVER add the parm cheese. I'm ok without it. The garlic and sage - I just use the spices up in my counter and just kinda add a bit and go. lol. It's pretty good though0 -
July Cooking Class
Fruit Salad with Greens - Our take on Wendy's Berry Almond Chicken Salad
-- it's a salad so please make according to your preference. We used:
Romaine Lettuce
Blueberries
Strawberries
Tomatoes
Cucumber
Greek Feta Salad Dressing
Chicken Breasts
*You can also add feta cheese and almonds - again - pretty much whatever you want. It's super good.0
