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ALFA_SUNSHINE's Photo ALFA_SUNSHINE Posts: 3,772
7/30/14 3:33 P

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Mini Eggplant Pizzas

Submitted by: GONZOSTAR

Mini Eggplant Pizzas

Introduction

Ditch the crust and boost your veggie intake with these eggplant "pizzas."

Minutes to Prepare: 5
Minutes to Cook: 12
Number of Servings: 4

Ingredients

1 eggplant - 3 inches in diameter, peeled and cut into 4 half-inch thick slices
4 teaspoons olive oil
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1/4 cup pasta sauce
1/2 cup shredded part-skim mozzarella cheese


Directions
Preheat the oven or toaster oven to 425 degrees F. Brush both sides of the eggplant with the oil and season with the salt and pepper. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once. Spread 1 tablespoon of pasta sauce on each eggplant slice. Top with the shredded cheese. Bake until the cheese melts, 3 to 5 minutes. Serve hot.

Number of Servings: 4

Recipe submitted by SparkPeople user GONZOSTAR.



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6/24/14 5:35 P

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Greek Omelet

Submitted by: HICKEYSUZ

Greek Omelet
Introduction
Omelet with a difference!
Minutes to Prepare: 15
Minutes to Cook: 10
Number of Servings: 3

Ingredients

1 tsp olive oil
1/4 cup onions, diced
3 T of both red and green peppers, diced
4 black olives, remove pits and cut in chunks
1/2 large tomato, diced
1/2 T dried basil
2 eggs, whole
2 egg whites
1/4 c water
3 T Feta


Directions
Serves 3
Saute onions and peppers in oil. Add tomatoes and olives. Beat eggs and egg whites together with 1/3 cup of water. Add to vegetable mixture. Sprinkle with dried or fresh basil. Cover and cook on medium to low heat for approximately 5 minutes. Add feta cheese and either continue to cook as is (until egg is set) or flip in half to form traditional omlette.






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6/15/14 3:53 P

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Low-Fat Zucchini Brownie

Submitted by: TNICKY

Low-Fat Zucchini Brownie

Introduction

A very moist low fat chocolate brownie alternative, for weight watchers, only 2 ww points per serving (24 servings). No oil or egg used.

Number of Servings: 24

Ingredients

1/2 cup applesauce
2 small or medium bananas mashed
1 1/2 cup sugar
2 tsp. vanilla extract
1/2 cup cocoa powder
1 1/2 tsp. baking soda
1/2 tsp salt
2 cups finely shredded zucchini
2 cups all purpose flour
1/2 cup walnut pieces


Directions

Preheat oven to 350 degrees F.
Grease and flour an 9x13 inch baking pan.

In a large bowl, mix together the applesauce, mashed bananas and sugar. Add vanilla and cocoa and mix together. Then add baking soda, salt, and zucchini and mix together. Add flour and walnuts and mix together. Spread evenly into a prepared pan.

Bake for 25 minutes until brownies spring back when gently touched.







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5/26/14 5:49 P

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Crunchy Cucumber Salad

Submitted by: CHEF_MEG
Crunchy Cucumber Salad

Introduction
Depending on how small you chop the veggies, this light summer side can be a salad or salsa. Pair the salad with grilled chicken or shrimp. As a dip, opt for endive, jicama slices, or lime tortilla chips.

Minutes to Prepare: 15
Number of Servings: 6

Ingredients

Juice and zest of 2 limes
1/4 teaspoon cracked black pepper
1 tablespoon olive oil
2 English cucumbers, diced (and peeled if you prefer)
1/2 red onion, diced fine (about 1/2 cup)
2 stalks celery, diced (about 1 cup)
1/4 cup chopped cilantro
1 jalapeno, seeds removed and minced


Tips

Are you serving the dish now or later? If you're making it ahead of time, toss the diced cucumber with 2 teaspoons salt in a colander. Place in kitchen sink for 20 minutes to allow the salt to pull out excess moisture from the cucumber. Rinse well, then drain.

Directions
Whisk together the lime zest and juice, pepper, and olive oil in a large mixing bowl. Add the remaining ingredients, and toss to combine. Serve chilled.


6 servings, 1 cup each



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4/21/14 6:24 P

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Protein Breakfast Smoothie
Submitted by: DREAMGURU

Introduction
During the week, my morning time is very limited and I used to skip breakfast. After refocusing to ensure I ate something filling, healthy and quick EVERY morning, I started to make these. Usually, I make two at a time, one for my wife as well and we will drink it before heading out to our work outs.

Minutes to Prepare: 3
Minutes to Cook: 2
Number of Servings: 1

Ingredients

Ingredients:
1 Scoop - Whey Protein Powder, Precision Engineered, 24 gram(s)
1/2 cup - Milk, nonfat
2 ice cube
1/2 Banana fresh (about 3-4")
5 Strawberries, frozen, unsweetened



Directions
Want to be nice to the blender and give it a second to spin up before it has to crunch hard stuff, so I put the soft ingredients in first.

Add the milk and banana in first, then the whey powder.
Then add the frozen strawberries and finally the ice on top.

Pulse the blender until the sound of ice grinding stops, then blend medium for about 30 seconds.

If you want a smoothie that is a little thinner, you can add 1/4 of cold water.

Makes 1 serving


Number of Servings: 1

Recipe submitted by SparkPeople user DREAMGURU.



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3/17/14 5:36 P

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Coach Nicole's Yummy Hummus

Submitted by: COACH_NICOLE

Coach Nicole's Yummy Hummus
Introduction

Use as a dip for veggies or a spread on pita and sandwiches.

Minutes to Prepare: 5
Minutes to Cook: 1
Number of Servings: 6

Ingredients

2 cups chickpeas (garbanzo beans), rinsed and drained
1/4 cup tahini (sesame paste)
1/4 cup water
3 tablespoons olive oil
2 cloves garlic, minced
juice of 2-3 lemons (about 3 tablespoons)
3/4 teaspoon salt
1 tablespoon ground cumin



Directions
Place all ingredients into a food processor (or blender) and process until very smooth. Refrigerate in an air-tight container for up to about 7-10 days.




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2/16/14 12:17 A

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Cauliflower Pizza Crust
Submitted by: XANADUREALM
Cauliflower Pizza Crust
Introduction
This is a really low carb approach to pizza. By using a cauliflower pizza crust, you can really cut a ton of calories when compared to a traditional pizza recipe.
Minutes to Prepare: 15
Minutes to Cook: 20
Number of Servings: 4

Ingredients

1 cup cooked frozen cauliflower, riced or minced
1 large egg
1 cup shredded Cheddar cheese
1/2 tsp fennel seeds
1 tsp oregano
2 tsp dried parsley


Directions
Beat egg, add the cauliflower, and shredded cheese. Mix, then press into a greased pizza pan then sprinkle with the spices. Bake at 450 for 12 to 15 minutes. If you double the recipe cook 15 to 20 minutes.

Add desired pizza topping (not included in nutritional info) such as red sauce, mushrooms, green pepper, onions, cheese, etc. Bake until brown and cheese is bubbly.

This makes four pieces.







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1/29/14 5:57 P

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Light Beer Cheese Dip (link has great picture with suggested veggie tray for dipping)

Submitted by: WAZZ_MOMMY

Light Beer Cheese Dip

Introduction
A great dip for crackers and pretzels, with only four ingredients, you'll love this cheesy side dish.
Minutes to Prepare: 65
Number of Servings: 60

Ingredients

2 (8-ounce) packages fat-free cream cheese, softened
1/2 cup light beer
1 ounce packet ranch dressing mix
2 cups shredded 2% milk Cheddar cheese



Directions
Thoroughly mix the cream cheese, beer and dressing mix in a medium bowl, then fold in the shredded cheese.
Refrigerate at least one hour for best taste. Makes 60 servings!
You can also serve it heated.

recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=94846


Edited by: ALFA_SUNSHINE at: 1/29/2014 (17:58)

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12/22/13 5:16 P

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BREAKFAST CUPCAKES

This is a really easy dish to prepare, and it looks so darn cute! It is also a great dish to serve on a buffet table because each serving is completely self-contained and can just be picked up and popped on a plate.

1 20 ounce package pre-shredded hash brown-style potatoes
2 large eggs, lightly beaten
4 tablespoons flour
1 small sweet onion, coarsely grated
2 thick slices deli ham, chopped into small bits (about 1 cup)
1 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese
Salt and freshly ground black pepper to taste
1 dozen eggs, scrambled*
chives for garnish

Preheat the oven to 400 degrees F., and lightly spray a 12-cup muffin tin with non-stick cooking spray. Mix the first eight ingredients together in a large bowl. Spoon potato mixture into each prepared muffin cup until about 1/3 full. Gently press the potato mixture down in the middle and up the sides of each cup. Bake until golden brown, about 25-30 minutes. If the nests have puffed up too much in the center, scoop out a little with a teaspoon. Spoon a few tablespoons of scramble eggs into each nest and top with chives.







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12/2/13 8:16 P

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Crackers - Wheat / Gluten / Yeast Free
Submitted by: DEE_SPARKS
Crackers - Wheat / Gluten / Yeast Free

Introduction
Wonderfully delicious and simple to make cracker. Play with different flour / spice combinations besides the suggested ones.
Minutes to Prepare: 10
Minutes to Cook: 10
Number of Servings: 4

Ingredients

1 cup flour - use any type wheat free - buckwheat, oat, brown rice, chickpea, white rice
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1/2 tsp salt
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2 Tb olive oil or coconut oil or grapeseed oil
1-2 tsp seasonings

3-4 Tb water



Directions
Preheat oven to 400
-
In food processor or by hand mix flour, salt, oil and seasonings.
-
Add 3-4 Tb water - start with 3 and whirl or work in and add more as needed to form a ball.
-
Remove dough and roll out on well floured surface using same flour as in mix.
-
Transfer to baking sheet or pizza stone and bake 10 minutes at 400
-
Once they are nicely browned, cool and break into pieces. One serving is 1/4 of the recipe.
-
Try chickpea flour and after rolling out cracker sprinkle with sesame seeds and use rolling pin to press into the cracker. (Good with hummus)
-
Try buckwheat flour and after rolling out cracker sprinkle sea salt and use rolling pin to crush it into the cracker.
-
Try brown rice and white rice flour (1/2 cup each) and add some Italian spices to the mix before mixing. Try basil, oregano, granulated onion - about 1/2 tsp each.
-
Have fun with it and as long as it balls up nicely you've got a winner!

Number of Servings: 4

Recipe submitted by SparkPeople user DEE_SPARKS.




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11/6/13 1:16 P

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The "I need to eat more veggies" Soup
Submitted by: AZHIKERCHICK

Introduction
This soup is so versatile. I wind up tossing in whatever vegetables I need to use up and it always tastes good. Sometimes I add a bit of hot sauce for a kick.

A serving is about a cup, just perfect to pack for lunch with a half sandwich.
Minutes to Prepare: 15
Minutes to Cook: 20
Number of Servings: 10

Ingredients

1 T extra virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 carrots, peeled and chopped
2 stalks celery, chopped
1 can reduced sodium diced tomatoes
1 c. reduced sodium chicken broth
2 c. reduced sodium V8
1 can reduced sodium black beans, drained and rinsed
1 can reduced sodium red kidney beans, drained and rinsed
1 T dried basil
1 tsp. dried oregano
freshly ground pepper, to taste
1/4 c. parsley, chopped
2 c. baby spinach, stems removed



Directions
Saute onion and garlic in olive oil until soft. Add carrots and celery, saute for 5 minutes or until celery is slightly soft. Add remaining ingredients EXCEPT parsley and spinach.

Simmer until carrots are tender, add parsley and spinach. Simmer until spinach is wilted.

Number of Servings: 10

Recipe submitted by SparkPeople user AZHIKERCHICK.




Edited by: ALFA_SUNSHINE at: 11/6/2013 (13:17)

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10/3/13 1:55 P

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Nutty Baked Apples with Raisins

Nutty Baked Apples with Raisins
Introduction
What a sweet warm treat for a cold afternoon!
Minutes to Prepare: 5
Minutes to Cook: 30
Number of Servings: 4

Ingredients

4 small tart apples, such as Granny Smith, washed and cored

Filling:
1 tablespoon Smart Balance butter blend, softened
1 tablespoon pecans, toasted and chopped
2 tablespoons raisins
2 tablespoons old-fashioned oats
1 tablespoon brown sugar
1/4 teaspoon cinnamon



Tips

This dish is like having a piece of apple pie but without the large amount of fat and carbs from the dough. The oats inside will trick your mind into thinking that you did just eat pie!

Directions
Preheat oven to 375 degrees Fahrenheit. Place the apples in a baking dish.
Combine raisins in a small bowl with 1 tablespoon of warm water and allow to rest for 10 minutes. (This is an important step! If you skip this step, the raisins will burn in the oven.)
Combine all ingredients for the filling in a bowl. Divide the filling evenly among the apples.
Pour 1/2 cup water into the bottom of the baking dish. Bake for 30 minutes. Remove from oven and allow to cool slightly before eating.
Makes 4 servings





Edited by: ALFA_SUNSHINE at: 10/3/2013 (13:56)

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9/1/13 12:02 P

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Black Bean Veggie Burgers

Submitted by: CHEF_MEG

Black Bean Veggie Burgers
Introduction
Packed with fiber and a serving of veggies, these burgers are flavorful and easy to make. Top them with your favorite condiments, just as you would a beef burger.
Minutes to Prepare: 40
Minutes to Cook: 20
Number of Servings: 4

Ingredients

2 tablespoons olive oil, divided
1 small onion, finely chopped (about 1/2 cup)
2 cloves garlic, minced
2 medium carrots, shredded (about 1 cup)
1 Anaheim or jalapeno pepper, cored and finely chopped
1 (14.5-ounce can) black beans, drained and rinsed (about 1 1/2 cups)
1/2 cup old-fashioned rolled oats
1/4 cup chopped parsley
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon black pepper
1/4 teaspoon hot sauce



Tips

No parsley? Swap in 1/4 cup chopped fresh spinach.

Double the recipe and freeze half for later. Stack the uncooked burgers between sheets of parchment and then place in a sealed plastic bag.

Thaw in the refrigerator and cook as desired.

Directions
Place a large nonstick skillet over medium heat and add half the olive oil. Add the onions and garlic cook for about 4 minutes, stirring occasionally, until they have softened. Add the carrots, cook another 2 minutes, and then add the pepper. Cook for 2 more minutes.

Meanwhile, in a large mixing bowl stir together the beans, oats, parsley, spices, hot sauce and remaining oil.

Remove the vegetables from heat and fold into the bean mixture.
Either mash using a potato masher or transfer to a food processor and pulse a few times. The texture should be half pureed, half chunky. (Pureeing them entirely will yield a gummy burger.)

Refrigerate mixture for 30 minutes or overnight.

Preheat a large nonstick skillet over medium heat.
Remove the burger mixture from the fridge and divide into four portions. Pat each burger into a 4-inch flat circle, using a sheet of parchment or plastic wrap if needed.

STOVETOP DIRECTIONS: Coat the skillet with cooking spray, and place the burgers in the pan, careful to leave space between each one.
Cook for four minutes per side, carefully flipping using a thin spatula.

OVEN DIRECTIONS:
Bake at 375 degrees for 20 minutes on a greased baking sheet, flipping halfway through the cooking process. Spritz the tops with cooking spray for a crispier exterior.

Serving Size: Makes 4 burgers




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8/24/13 4:36 P

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Microwave Herb Potato Chips
Submitted by: CHEF_MEG
Microwave Herb Potato Chips
Introduction
When you're craving something crunchy but don't want the added fat, whip up a batch of these chips. You will not need any special equipment for this recipe, just a couple of brown paper bags.

Minutes to Prepare: 5
Minutes to Cook: 20
Number of Servings: 4

Ingredients

1 large baking potato
pinch dried thyme
pinch free-flowing salt*
pinch black pepper
2 brown paper lunch bags

* Free-flowing salt is finer than table salt, so a little goes a long way. If you don't have free-flowing salt, grind regular salt in a spice grinder until it's powdery.





Tips

Feel free to change up the spices or seasonings. Cayenne pepper, garlic powder, or rosemary will all work well with these chips.

Directions
Using a knife, the slicing blade of a food processor or a mandoline, cut the unpeeled potato into 1/16-inch slices.
Soak the potato slices in a bowl of cool water for a couple of minutes to remove excess starch, which will help get the chips crispy.
Drain and rinse the potatoes, then pat them dry.
Fold each paper bag into an accordion shape, with each fold about 1/2 inch long.
Place the folded bags into an 8 X 10 inch microwave-safe dish. Mist the potatoes with cooking spray, then sprinkle the thyme, salt, and pepper over the potatoes.
Place each slice into a fold of the paper bag, being careful not to overlap the slices.
Microwave on high for five minutes. Let the potatoes rest for one minute, then cook for another four minutes. Remove any chips that are light brown and cook the remaining chips, if necessary, for one more minute.
Repeat with the remaining potato slices, reusing the paper bags. Cool completely before storing in an airtight container.

Makes 4 servings, approximately 10 chips per serving.

Serving Size: Makes 4 servings, approximately 10 chips per serving.

Number of Servings: 4

Recipe submitted by SparkPeople user CHEF_MEG.



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7/27/13 8:29 P

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Spiced Raspberry Cocktail
Submitted by: KLEAHY1
Spiced Raspberry Cocktail
Introduction
Spiced Raspberry Cocktail - refreshing drink for hot summer days.
Minutes to Prepare: 1
Number of Servings: 1

Ingredients

1 oz of tequila
1/2 oz fruit liquor
15 raspberries
1 to 3 drops of tabasco
4 ice cubes



Directions
Mix and drink up!


Edited by: ALFA_SUNSHINE at: 7/27/2013 (20:31)

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Israeli Salad
Submitted by: LOULOUB
Israeli Salad
Introduction
When the ingredients are fresh, salads can be simple yet impressive. This traditional, classic Israeli salad is perfect as a side, salad, or as filling for your pita.
Minutes to Prepare: 10
Number of Servings: 8

Ingredients

1 medium cucumber (peeled)
1 green or yellow bell pepper
3 medium tomatoes
3 tbsp extra virgin olive oil
2 tbsp lemon juice
1 tsp salt
1 tsp fresh ground pepper

Tips

Garnish with parsley or green onions.

Directions
Chop all vegetables into small cubes (you can chop them larger if you like). Add olive oil, lemon juice, salt, and pepper. Mix. Enjoy!
Note: Do not make in a metal bowl as the acid from the tomatoes and lemon juice will begin to react.
Note: The longer it sits, the more liquidy it will get.




Edited by: ALFA_SUNSHINE at: 6/26/2013 (16:39)

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Vegetable Paella
Submitted by: CHEF_MEG

Introduction

A budget version of the rustic Spanish favorite. An herbed-citrus olive pesto adds color and intensifies the flavor.

Minutes to Prepare: 10
Minutes to Cook: 50
Number of Servings: 4

Ingredients

1 tablespoon olive oil
1 yellow onion, sliced into strips
2 bell peppers, sliced


1 small bulb fennel, core removed and sliced
3 garlic cloves, sliced
1 teaspoon paprika
1/2 teaspoon turmeric
1 pinch cayenne pepper
1 large bay leaf
1 cup no salt added diced tomatoes
1 cup brown rice
1/4 cup red wine vinegar
2 1/2 cups boiling water
1 cup canned or frozen lima beans, drained and rinsed

Pesto:
1/2 bunch flat-leaf parsley, leaves only
8 Kalamata olives, pitted
1 clove garlic
1 lemon zested and juiced


Tips

Make this a quick cook recipe: Use heat-and-eat brown rice, reduce hot water to 1/2 cup, and cook for 5 minutes before adding the lima beans.

When prepping fennel, only use the white bulb. Discard the green stalks. If you can't find it, you can add extra peppers and onions.


Directions

Place a large saute pan over medium heat, then add the oil. Add the onions and peppers when the oil is hot and cook for four minutes, stirring occasionally.
Add the fennel and garlic, and cook for another 2 minutes.
Add all the spices and the bay leaf, and stir constantly for 1 minute. Add the tomatoes, stir to combine, then add the vinegar and scrape the bottom to pull up any caramelized bits.
Add the rice to pan, stir and cook for one minute. Slowly add the boiling water to the pan, stirring to combine.
Raise the heat to medium-high, bring to a boil, then reduce heat to medium-low and simmer for 40 minutes.
Meanwhile, prepare the pesto, either in a food processor or by chopping all the ingredients together.
After 35 minutes, stir in the lima beans, cook for 5 minutes, then remove from heat. Stir in the pesto and serve immediately.

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 219.4
Total Fat: 5.0 g
Cholesterol: 0.0 mg
Sodium: 140.5 mg
Total Carbs: 38.0 g
Dietary Fiber: 7.4 g
Protein: 7.2 g





Serving Size: Makes 8 cups, 2 cups per serving




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Kitchen Basics: Vegetable Stock
Submitted by: CHEF_MEG

Introduction

This veggie stock has a stronger, richer flavor than most.

Minutes to Prepare: 10
Minutes to Cook: 50
Number of Servings: 12

Ingredients

1 t canola oil


1 onion, chopped


2 carrots, chopped
2 stalks celery, chopped
1 bulb fennel, chopped
2 cloves garlic, smashed and cut in half
1/4 cup no salt added crushed tomatoes
2 bay leaves
1/2 t black peppercorns
3 sprigs fresh thyme
8 c cold water
5-Star Peeler Under $10 at Amazon Upgrade Your Peeler

Tips

I saute the vegetables for an extra layer of flavor, and I added extra veggies to the mix.

Get those knives ready! This recipe is a great chance to practice chopping. The smaller your veggies are chopped, the more flavor you can extract from them.

I love to use fennel and tomatoes in my stock, but feel free to switch it up with mushrooms, turnips, leeks, or asparagus. Stay away from Brussels sprouts, beets, or spinach. They will give your stock strong flavors or wild colors. Also, avoid adding potatoes since they are starchy and will make your stock cloudy.


Directions

Heat a large saucepan over moderate heat, then add the oil. Add the onions and carrots to the hot oil and cook them for 3-4 minutes. Add the fennel and celery and cook another 5 minutes until the vegetables start to brown. Add the garlic and tomatoes, along with one cup of the water.
Use a wooden spoon to stir the mixture well, scraping the bottom of the pan to remove any "fond," that cooked-on crust that develops in the bottom of the pot.
Add the remaining water, peppercorns, thyme, and bay leaves. Bring the stock to a boil then reduce to a low simmer. Cook 40 minutes, skimming the surface twice to remove any impurities that float to the top.
Remove the stock from heat and strain through a fine-mesh strainer. (Line the strainer with a coffee filter for an even clearer stock.) Cool then refrigerate.
Makes 6 cups, 1/2 cup per serving.




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Introduction

A lovely egg dish that highlights all the flavors of late spring. This dish can be made ahead of time and served room temperature. Perfect for brunch or even a light lunch!

Minutes to Prepare: 20
Minutes to Cook: 35
Number of Servings: 6

Ingredients

1 pound asparagus
6 ounces button mushrooms
1 tbsp olive oil
1 clove garlic
1 shallot
1 small or 1/2 large zucchini


6 large eggs
1/3 cup 1% milk
1 tsp salt
1/4 tsp freshly ground black pepper
dash nutmeg
1 tbsp chopped chives


1/4 cup freshly grated parmesan cheese
2 medium or 1 large tomato

Directions

1. Preheat the oven to 350 degrees.


2. Wash and trim asparagus and cut into 1-inch long pieces. Blanch asparagus in boiling water for 1-2 minutes and immediately shock in ice water. Drain and dry asparagus, set aside.


3. Clean and slice mushrooms. In a skillet, heat olive oil and saute the mushrooms over medium heat for about ten minutes. While they cook, grate or finely mince the garlic and shallots. Add the garlic and shallots to the mushrooms and continue to cook for about two minutes more. Remove the mushroom mixture from the heat and set aside.


4. Cut the zucchini in half lengthwise and slice into thin, half-moon shapes.


5. In a large bowl, beat together eggs, milk, salt, pepper, nutmeg, and chives. Add asparagus, mushroom mixture, and zucchini.


6. Lightly spray a 2-quart baking dish (11 x 7 x 1.5) with cooking spray. Pour the egg and vegetable mixture into the dish.


7. Thinly slice tomatoes and arrange on top of the egg mixture. Sprinkle parmesan cheese over the top and bake in the oven until set, about 30-35 minutes. If desired, place under the broiler for 2-3 minutes to brown the top.


8. Allow the frittata to cool before serving. Frittata can be made ahead and chilled, covered, overnight -- allow to come to room temperature before serving.


Makes six servings

Number of Servings: 6

Recipe submitted by SparkPeople user RICKIEBETH.



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No Bake Protein Bars
Submitted by: CHEF_MEG

Introduction

These hunger-busting bars are ready in a snap, and they're perfect for a hike or an after-workout snack.

Minutes to Prepare: 20
Minutes to Cook: 3
Number of Servings: 6

Ingredients

1 1/4 cup rolled oats, divided
4 scoops vanilla whey protein powder (45 grams)
1/4 cup smooth reduced-fat peanut butter, such as Smucker's Creamy Reduced-Fat Peanut Butter
2 tablespoons ground flax seeds
1/3 cup nonfat dry milk
1 teaspoon vanilla extract
2 tablespoons sliced almonds
2 tablespoons semisweet chocolate chips






Tips

Swap out almonds with chopped cherries or dates for a fruity bar. Some vanilla flavored protein powders have a strong after taste. If yours does, choose an unflavored variety.


Directions

Line a 5" x 8" loaf pan with wax paper.

Place 1 cup of the oats in a food processor and pulse until they become flour.

In a medium mixing bowl, stir together the oat flour, remaining oats, protein powder, peanut butter, flax seeds, dry milk, vanilla, and 1/4 cup warm water just until the ingredients are incorporated.

Transfer the mixture to the prepared loaf pan. Using the wax paper, press down firmly on the mixture until it forms a loaf shape.

In a small skillet, toast the almonds over low heat until fragrant and lightly toasted, then remove from the pan and chop.
Remove the pan from the heat and add the chocolate to melt it, stirring often.

Press the chopped almonds into the top of the loaf, then pour the chocolate over the almonds.

Place the bars in the freezer for 10 minutes.

Using the wax paper, lift the bars from the pan and slice into 6 bars.

Wrap each bar in wax paper then in a sealed bag, and store in the refrigerator for up to seven days or freeze for up to three months.

.



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Lentils Puttanesca
Submitted by: SP_STEPF

Introduction
Puttanesca is one of my favorite Italian sauces. This version turns ordinary dried brown lentils into real comfort food.
Minutes to Prepare: 10
Minutes to Cook: 30
Number of Servings: 4

Ingredients

1 cup brown lentils, rinsed
1 cup pearled farro

1 T olive oil
1 onion, chopped
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3 garlic cloves, chopped
1/2 t red pepper flakes
2 T tomato paste
1/2 cup dried mushrooms
1 14.5-ounce can diced tomatoes
16 black olives, pitted and chopped
2 T capers, chopped
1/2 lemon (optional)
chopped parsley or basil for garnish

salt and pepper to taste



Tips

Like this recipe? It's part of our first official e-book, "Easy Vegan Meals by SparkPeople: The No-Stress, No-Guilt Way to Reap The Benefits of a Plant-Based Diet". Click here to learn more, then download or preview a copy!

Use dried lentils in this recipe. If you only have canned, rinse them and skip the soaking steps. You would also omit the 2 cups of water if you use canned lentils.

Farro, also called emmer wheat, is a whole grain that resembles in appearance and taste a cross between barley and wheatberries. It is available in the whole grains aisle, and I buy it in bulk at Costco. No farro? Sub barley, wheat berries or save time and serve this over whole-wheat pasta.

If you're watching your sodium levels, you can cut down on the capers and olives, but that's what gives this dish its unique flavor.

Directions
Bring a kettle of water to a boil.

Place the lentils in heat-proof bowl. Pour boiling water over them, covering by one inch. Place a dinner plate over the bowl to cover and set aside. (You can do this in the morning to save time.)

Heat the oil over medium-high in a large sautepan. Add the onion, garlic and red pepper flakes and cook for five minutes, stirring often. Add the tomato paste and stir well to combine. Cook for two minutes, until tomato paste is fragrant and has darkened in color.

Drain and rinse the lentils, then add them to the pan, along with the mushrooms. Cook for one minute, stirring often. Add the tomatoes, plus two cups of water.
Lower heat to medium, cover the pan, and simmer for 20 minutes, stirring every five minutes. Add additional water if needed.
While the lentils are simmering, prepare the farro according to package directions.
Once the lentils are tender, remove from heat, season with black pepper and stir in the olives and capers, then squeeze in the lemon juice.
Serve immediately, over the cooked farro, and garnish with chopped fresh parsley or basil.

Serving Size: Makes four servings; 3/4 cup of cooked farro and 1 cup of lentils per serving




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Nancy's Easy Tzatziki (Greek Yogurt Sauce to Die For!)

Submitted by: KEEPITMOVING

Introduction

I fell in love with tzatziki the first time I tried it and was on a quest to find the recipe that included those ingredients that pleased my particular palate best. This recipe is low-fat, high-protein, nutritious, smooth, Mediterranean, refreshing, light, and hopefully the best you've ever had!

Minutes to Prepare: 15
Minutes to Cook: 120
Number of Servings: 12

Ingredients

2 cups. Non-Fat, Plain, Greek Yogurt or plain yogurt (strain per instructions below if plain yogurt is NOT Greek)
1 large Hothouse or English Cucumber (or 2 medium cukes)
1 tbs. and 1/2 tsp. (Kosher) Salt
Pinch (1/4 tsp.) Fresh Ground Black Pepper
2 tsp. Extra Virgin Olive Oil
1 tsp. White Wine Vinegar
2 ounces (tbs.) Freshly Squeezed Lemon Juice (reconstituted is OK in a pinch)
2 Garlic Cloves, Finely Minced
2 tsp. Minced Fresh Dill Weed (no stalks)
2 tsp. Minced Fresh Mint Leaves (optional and Instead of Dill)



Tips

Two things to remember are to strain any plain yogurt that is NOT Greek yogurt (see info below) and to soak the cukes, so a lot of the water is removed to avoid the sauce becoming too runny and thin. Be creative with it! I use it on a hot baked potato, as a dip for fresh veggies instead of that ol', tired, onion soup and sour cream staple, as a salad dressing, or as a sauce to add protein and great flavor to any complex carb.


Directions

If you don't have Greek yogurt, strain plain yogurt by placing it in a cheesecloth or paper towel-lined strainer, set it over a bowl, and refrigerate it for at least one hour, so the liquid drains out.

Peel cucumber(s). Cut in half lengthwise. If not English/hothouse, use a small spoon to scrape out and discard seeds. Grate the cukes, toss with 1 tbsp. Kosher salt, put it in a strainer, set it over a bowl, and refrigerate for at least one hour, so a lot of the cukes' water drains out.

Put yogurt in a large bowl. Squeeze as much liquid from the cukes as you can; pat dry lightly in a couple of pieces of paper towel to remove more liquid; add it to a small bowl and wisk in vinegar, lemon juice, olive oil, garlic, dill (or mint), 1/2 tsp. Kosher salt, and pepper. Mix together well. Add to yogurt. Mix well. This can be served immediately; however, it is traditionally served after having chilled well and allowing a few hours for the flavors to blend. Dip in or stuff veggies, use chips, pita bread, be creative and enjoy! Serves about 12 (2 tbsp. per serving).




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Introduction

The only turkey recipe you'll ever need--no basting necessary.

Minutes to Prepare: 5
Minutes to Cook: 240
Number of Servings: 12

Ingredients



1 orange
2 tbsp olive oil
1 tbsp dried rosemary
1 tsp dried thyme
1 tsp dried sage
1⁄2 tsp black pepper
Try Zoe's Organic Olive Oil at Amazon




Directions

1. Preheat the oven to 400° F. Remove the giblets
and neck if they are encased within the turkey,
then rinse out the cavity and pat the turkey
dry. Slice the orange in half and stuff it inside
the bird.
2. In a small bowl, combine the oil with the
rosemary, thyme, sage, and pepper. Rub the
seasoning mixture under the skin and on top
of the breast of the turkey. Rub any remaining
seasonings over the entire turkey. If the legs
are not secured with a wire, tie them together
with kitchen string. Place the turkey on a Vrack
in a roasting pan, tucking the wings under
the bird.
3. Roast the turkey at 400° F for 30 minutes;
reduce the oven temperature to 325° F and continue
cooking the turkey until an internal temperature
of 165° F is reached for the breast or 180°
F for the leg. Also look for other indications of
doneness: loose joints and juices running clear.
If turkey begins to turn dark brown before the internal
temperature is met, cover the breast with
foil and continue to roast until done.



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Yogurt Jello
Submitted by: YERVANT


Introduction
Sweet and nutritious Yojo to restore your mojo! Many thanks to my friend Julie for giving me this recipe.


Minutes to Prepare: 5

Minutes to Cook: 180

Number of Servings: 4



Ingredients

1 package sugar-free Jello
1 cup boiling water
1 cup plain lowfat yogurt

COUPONS





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Tips




Directions

Mix the sugar-free Jello envelope with the 1 cup boiling water until dissolved.

Stir the jello/water mixture into the 1 cup yogurt until well mixed, being sure to do this very slowly so as not to curdle the yogurt.

Divide into 4 half-cup servings (the little gladware containers are great for this!) and refrigerate until set, between 2 and 3 hours.

At less than 50 calories a serving, this is a refreshing and satisfying snack or dessert that I should liken to a parfait. One could make 2 1-cup servings for a very satisfying snack under 100 calories. I like using raspberry or blackberry flavoured jello, myself, but let your imagination run wild trying different flavours!







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Savory Greek Beans (Fasolia Gigantes)
Nutrition Info
Calories: 167.4
Fat: 4.6g
Carbohydrates: 24.1g
Protein: 7.5g
Ingredients2 cups dried white beans (Great Northern or cannellini), rinsed
8 cups water

4 Tablespoons olive oil
2 medium carrots, diced, about 1 cup
1 medium onion, diced, about 1/2 cup
3 cloves garlic, minced
1 6-ounce can tomato paste
1 teaspoon dried thyme or 2 teaspoons fresh
1 teaspoon dried oregano or 2 teaspoons fresh
salt and pepper to taste
Directions
NOTE: To save time, use 2 cans of beans, drained and rinsed, and skip the next step.

You can also soak dried beans overnight to cut the cooking time.

Place the rinsed beans in a large stock pot and cover with water, about 8 cups. Boil for an hour. Beans will still be slightly firm.

After 45 minutes, heat a large sauce pan over medium-high heat. Once hot, add the olive oil, then when the oil is hot, add the onions. Cook for five minutes, stirring often, then add the carrots. Cook another five minutes, then add the garlic. After two minutes, add the tomato paste and stir well. Cook five minutes. Add the dried spices (if using fresh, add them at the end).

Drain and rinse your beans. Add them to the sauce pan and cover with water by 1 inch. Cook for 30 minutes, or until beans are tender and most of the water has been absorbed. Add fresh herbs (if using), salt and pepper.

Makes 12 half-cup servings. Serve warm or cold.



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Buffalo Chicken Chili

Enjoy the flavor of Buffalo chicken recreated in this hearty black bean chili

Hands On: 15 | Total: 30 | Makes: 6 servings (1 cup each)




Ingredients:
■ PAM® Original No-Stick Cooking Spray
■ 1-1/4 pounds boneless skinless chicken thighs, cut into bite-size pieces
■ 1-1/2 cups sliced celery
■ 1 can (15 oz each) Rosarita® Premium Whole Black Beans, drained, rinsed
■ 1 can (14.5 oz each) Hunt's® Fire Roasted Diced Tomatoes with Garlic, undrained
■ 1 can (8 oz each) Hunt's® Tomato Sauce
■ 2 tablespoons red pepper sauce
■ 1/3 cup crumbled blue cheese



Directions
1.Spray large saucepan or Dutch oven with cooking spray; heat over medium-high heat. Add chicken and celery; cook 5 to 7 minutes or until chicken is no longer pink, stirring occasionally.
2.Stir in beans, undrained tomatoes, tomato sauce and pepper sauce; bring to a boil. Reduce heat; cook 10 to 15 minutes or until chicken is tender and flavors are blended. Top each serving with blue cheese. Add more pepper sauce, if desired.



Nutritional Information:

6 servings (1 cup each) Calories 230; Total Fat 8 g (Saturated Fat 3 g); Cholesterol 101 mg; Sodium 931 mg; Carbohydrate 14 g; (Dietary Fiber 5 g, Sugars 4 g); Protein 22 g; Percent Daily Values*: Vitamin A 11%; Vitamin C 13%; Calcium 9%; Iron 12%

* Percent Daily Values are based on a 2,000 calorie diet.






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Coach Nicole's Fresh Guacamole
Submitted by: COACH_NICOLE

Cucumbers give this guacamole a refreshing flavor.
Minutes to Prepare: 5
Minutes to Cook: 1
Number of Servings: 8

Ingredients

2 ripe avocados, peeled and chopped
1/3 medium organic* cucumber, chopped
1/3 medium onion, chopped
1 garlic clove, minced
1 tsp cumin powder
1 squeeze lemon (about 1-2 Tbsp juice)
Salt to taste (about 1/2 tsp)




Directions
Add all ingredients to blender or food processor and process to desired consistency. Add salt (about 1/2 tsp) to taste. Serve chilled. Enjoy with your favorite chips or tortillas.

*Note: If using conventional (non-organic) cucumber, peel skin and discard.

Number of Servings: 8

Recipe submitted by SparkPeople user COACH_NICOLE.





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Chef Meg's Healthy Chicken Salad
Submitted by: CHEF_MEG

We ditched the mayo from this sandwich staple and boosted the nutrition with crunchy vegetables.

Minutes to Prepare: 15
Minutes to Cook: 10
Number of Servings: 4

Tips

This is a basic chicken salad recipe; feel free to customize it with your favorite veggies, herbs, fruits, and nuts. Try 1 cup sliced grapes, 1/4 cup toasted chopped pecans and 1 cup arugula.

Jicama is a root vegetable that tastes like a cross between an apple and a potato. Look for them in the international produce section of your supermarket. The brown roots should be firm and heavy, and the stem end should be dry and odorless.


Ingredients

12 ounces cooked, diced chicken*
3 celery ribs, finely chopped (about 1 1/2 cups)
1 cup jicama, peeled and finely diced
1/2 cup onion, diced
1/4 teaspoon black pepper
1/8 teaspoon salt
1/2 cup fat-free Greek yogurt
Juice of 1/2 lemon

*I recommend using poached chicken, as grilled chicken has a tendency to dry out.





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Salsa Chicken
Submitted by: SP_STEPF

This is the easiest recipe I know, and it's quite tasty, too. Grill or saute chicken, cook rice and top with salsa!
Minutes to Prepare: 5
Minutes to Cook: 30
Number of Servings: 4

Ingredients

4 3-ounce portions of chicken breast (skinless and boneless)
2 cups salsa (any variety)
1 cup brown rice, uncooked
Make a tasty chicken Panini with Pillsbury® in just 20 minutes! Learn how!

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Directions
Bring two cups of water to a boil in a medium saucepan. Add rice, cover the pot and reduce heat to medium-low. Cook 30 minutes, or until rice is tender.

Saute chicken breasts in a nonstick pan set on medium-high heat. Cook about 6-8 minutes on each side. Add salsa to pan and heat through.

When rice is cooked, place 1/2 cup of rice on a plate and top with one piece of chicken and about 1/2 cup of salsa.

Serve with a green salad, broccoli or green beans.

You can also make this dish with 12 ounces of shrimp or tofu.

Makes 4 servings: 1/2 cup brown rice, 1/2 cup salsa and 1 piece of chicken.

Number of Servings: 4

Recipe submitted by SparkPeople user SP_STEPF.



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Chef Meg's Easy Cucumber Cups
Submitted by: CHEF_MEG

We often turn to bread, crackers, or other whole-grain products as a vehicle to get dip from point A to point B. I like to use vegetables whenever I can. For this spicy, creamy dip, I used cucumber, but you could use any vegetable: hollowed cherry tomatoes, celery sticks, or endive leaves.

Minutes to Prepare: 15
Number of Servings: 12

Ingredients

1 English (seedless) cucumber, peeled

1/2 cup peas*
1 tablespoon horseradish mustard
1/4 cup sour cream, reduced fat
1/4 cup hummus

1 sprig fresh dill, separated into 12 sections

* I used no-salt added canned peas, but you could also use thawed frozen peas.



Directions
Cut the cucumber into 12 rounds (approximately 2 inches each). Scoop out the inner flesh being careful not to scoop out all the way through to the bottom. Place the slices on paper or cotton towels to drain.

Puree the peas, mustard, and sour cream using a blender or immersion blender, or mash with a fork until smooth.

Fill each cup with 2 teaspoons of hummus, then fill to the top with the pea mixture. Garnish with a dill sprig.

One filled cup per serving.

Number of Servings: 12

Recipe submitted by SparkPeople user CHEF_MEG.



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Bruschetta-Stuffed Mushrooms (Chef Meg's Makeover)
Submitted by: CHEF_MEG

All the flavor of bruschetta, in a mushroom!
Minutes to Prepare: 5
Minutes to Cook: 10
Number of Servings: 2

Ingredients

2 portabella mushrooms (or 6 baby portabella mushrooms)
1 shallot, diced
1/4 C red pepper, diced
1/4 C zucchini, diced
2 C baby spinach, stems removed
1 clove garlic, smashed
2 T flax seed meal
1 T olive oil
1 T balsamic vinegar
1/2 Roma tomato, sliced
1 oz mozzarella cheese
2 t Parmesan cheese, shredded



Directions
Using a spoon, remove the stems and gills from the mushrooms, which are the dark ridges on the underside of the mushroom. Preheat the oven to 450 degrees. Heat the olive oil in a skillet set over a medium flame. Add the shallot, red pepper, zucchini and saute for 1 minute. Add the cleaned and trimmed spinach and cook until tender, about 2-3 minutes. Spray the bottom of each mushroom with nonstick cooking spray and place on a baking sheet pan. Place in the oven for 1-2 minutes just to heat the mushrooms. Rub each mushroom with the smashed garlic. Sprinkle with the flax seed meal. Divide the vegetable mixture between the two mushrooms, then top with tomato and cheese. Bake for 6 minutes or until cheese is melted and bubbly. Drizzle vinegar over cooked mushrooms before serving.

Number of Servings: 2

Recipe submitted by SparkPeople user CHEF_MEG.

Nutritional Info

Servings Per Recipe: 2
Amount Per Serving
Calories: 191.9

Total Fat: 12.3 g
Cholesterol: 9.6 mg
Sodium: 134.2 mg
Total Carbs: 14.4 g
Dietary Fiber: 5.2 g
Protein: 10.2 g





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Stepf's 2-Bean Sweet Potato Chili
Submitted by: SP_STEPF

This vegetarian chili uses some secret tricks to boost the flavor without adding calories!
Minutes to Prepare: 10
Minutes to Cook: 45
Number of Servings: 8

Tips

Like this recipe? It's part of our first official e-book, "Easy Vegan Meals by SparkPeople: The No-Stress, No-Guilt Way to Reap The Benefits of a Plant-Based Diet". Click here to learn more, then download or preview a copy!

Ingredients

1 T canola oil
1 large onion, chopped, about 1 cup
1 jalapeno, chopped (optional)
1 large (about 6 ounces) sweet potato, peeled if desired and chopped

2 T ground cumin
1 T chili flakes
2 T dark chili powder
1 T hot or smoked paprika
1 t dried oregano

2 T tomato paste, no salt added


1 (14.5-ounce) can kidney beans, drained and rinsed
1 (14.5-ounce) can pinto beans, drained and rinsed
2 (14.5-ounce) cans petite diced tomatoes, no salt added
2 cups reduced-sodium vegetable broth
1 t Marmite or Vegemite

juice of one lemon, about 3 tablespoons
salt and pepper to taste



Directions
Heat a large stockpot over medium-high, then add the oil. Add the onions and jalapeno to the pot, and cook for five minutes, stirring often, until the onions are starting to soften. Add the sweet potato and the spices and cook another three minutes, stirring often. Add the tomato paste and cook for two minutes, continuing to stir often. Add the beans, tomatoes, broth and Marmite, stirring just to combine. Cook over medium heat for 30 minutes, until the sweet potatoes are soft.
Makes 8 servings (one heaping cup).
Serve with guacamole and Stepf's Spicy Vegan Quinoa-Cornbread.



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Halibut Stew (Chef Meg's Makeover)

"This recipe was wonderful! Probably one of the best I have tested!" Chef Meg really didn't have to change this recipe very much. It certainly gets her stamp of approval though! She did increase the serving size.

INGREDIENTS
1 T olive oil
1 medium onion, finely chopped
1 can (14.5 oz) petite diced tomatoes
(or 6 roma tomatoes, skins and seeds removed, then chopped)
pinch white pepper
2 cups low sodium vegetable broth
1/2 cup white wine (optional)
1/3 cup ground almonds
12 oz halibut fillets, cut into 1 inch cubes
2 cups loosely chopped bok choy (or shredded fresh spinach)
2 T fresh chopped basil (optional)
1/4 cup fresh chopped parsley (optional)

DIRECTIONS
Place a large saute pan over moderate heat; add oil. Add chopped onions and saute, stirring for 2-3 minutes. Don't let the onions brown. If using wine, add it to the pan, and, with a wooden spoon, scrape the bottom of the pan to loosen any onion that might have stuck. Add tomatoes and pepper; bring to a simmer. Cook for 3 minutes. Add stock and almonds; stir to combine. Add bok choy and simmer to wilt; 2 minutes. Add halibut and cook until fish becomes opaque, approx. 4-5 minutes.
If using herbs, add just before serving.

Recipe makes 6 servings with 2-3 ounces of halibut per serving. Addition of wine will add less than 10 calories per serving.

Serve this over brown rice (calories not included).

Number of Servings: 6

Recipe submitted by SparkPeople user CHEF_MEG.




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SparkPeople Cookbook SNEAK PEEK: Slow-Cooker Salsa Chicken

This recipe is part of "The SparkPeople Cookbook"! Order your copy today! This is THE most popular recipe on SparkRecipes. We've added more vegetables and reduced the sodium drastically to make it even better.

INGREDIENTS
2 pounds (32 ounces) chicken breasts, boneless and skinless
1 cup salsa, homemade or purchased
1 cup petite diced canned tomatoes (choose low-sodium)
2 tablespoons Taco Seasoning
1 cup onions, diced fine
1/2 cup celery diced fine
1/2 cup carrots, shredded
3 tablespoons sour cream, reduced fat

DIRECTIONS
Birdie, one of our most successful members to date, is a doctor and mother of five. Having lost 143 pounds on SparkPeople, she is always on the lookout for healthy recipe ideas, but they have to be quick and easy. "I'm not a good cook," she confesses, but this is one dish she serves regularly without worry. She's not the only member who's making this for dinner: the recipe has been rated more than 2,700 times!

Salsa Chicken is easy to make; just put all the ingredients in a slow cooker and let the machine do the work. There are infinite variations, and your family is guaranteed to like each one.
6-8 hours to prepare; 15 minutes of active cooking time
Makes 8 one-cup servings of chicken.


Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165�F. When ready to serve, break up the chicken with two forks then stir in the sour cream.
Makes eight 1 cup servings.

Nutritional Info
Amount Per Serving:
Calories: 164.9
Total Fat: 2.5g
Total Carbs: 7.3g
Dietary Fiber: 2.1mg
Protein: 27.6g




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Chef Meg's Mini Stuffed Potatoes with Charred Corn and Red Pepper Hummus

A healthy appetizer or side dish that's heavy on the veggies. Use store-bought or homemade hummus.

INGREDIENTS
12 small redskin potatoes
2 ears corn, shucked
1/4 cup red pepper hummus
3 green onions, finely chopped



DIRECTIONS
Fill a medium saucepan with water, bring to a boil, and add the potatoes. Simmer until tender, about 16-18 minutes. Remove from heat and place under cold running water to stop the cooking process.

Meanwhile, preheat a grill to moderate-high heat. Lightly spray the corn with non-stick cooking spray. Grill the corn for 20 minutes, turning halfway through. Remove from heat and allow to cool, then cut the corn from the cob.

Sliced cooled potatoes in half, and use a small spoon or melon baller to scoop out the center. Leave enough potato around the sides to support the filling. Set aside the potato "innards."

Place the hummus in a piping or plastic bag. Pipe 1/2 teaspoon of hummus into each potato. Top with the corn and onion.

Makes 24 halves; 2 pieces per serving.


Number of Servings: 12

Recipe submitted by SparkPeople user CHEF_MEG.

Nutritional Info

Amount Per Serving:

Calories: 151.8
Total Fat: 0.9g
Total Carbs: 32.8g
Dietary Fiber: 4.6mg
Protein: 4.5g



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Chocolate in moderation is a beautiful thing!

Chef Meg's Cocoa Meringue Shells

These meringues are a fun treat when served with low-fat vanilla ice cream and fresh fruit.

INGREDIENTS
12 egg whites, room temperature
1/2 t cream of tartar
1 1/2 c granulated sugar
1/2 c dark cocoa powder (This does make them very richly cocoa flavored. If you prefer a lighter cocoa taste, reduce the cocoa to 1/3 c.)
1 piping bag
1 star tip

DIRECTIONS
Preheat oven to 275 degrees. Line three baking sheets with parchment paper. Wipe out a mixing bowl and beaters with vinegar to ensure there is no grease on them. Place the egg whites in the cleaned bowl, beat at high speed until stiff. This process with take almost 8 minutes. Add cream of tartar and continue to beat. Slowly add the sugar. Remove the beaters and fold in the cocoa powder using a rubber spatula. Using a piping bag fitted with a star tip, pipe circles onto the lined trays. Pipe one 8 inch circle, then outline the outer top of the circle to create a basket effect. Bake in the middle and lower section of the oven for one hour. Turn off oven, and DO NOT open the door. Allow the meringues to sit in the warmed oven for an additional hour. Remove from oven to cool. Store in an air-tight container.

Number of Servings: 24

Recipe submitted by SparkPeople user CHEF_MEG.




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Chef Meg's Herb Roasted Turkey

The only turkey recipe you'll ever need--no basting necessary.

INGREDIENTS
One 12-pound turkey
1 orange
2 tbsp olive oil
1 tbsp dried rosemary
1 tsp dried thyme
1 tsp dried sage
1⁄2 tsp black pepper

DIRECTIONS
1. Preheat the oven to 400� F. Remove the giblets
and neck if they are encased within the turkey,
then rinse out the cavity and pat the turkey
dry. Slice the orange in half and stuff it inside
the bird.
2. In a small bowl, combine the oil with the
rosemary, thyme, sage, and pepper. Rub the
seasoning mixture under the skin and on top
of the breast of the turkey. Rub any remaining
seasonings over the entire turkey. If the legs
are not secured with a wire, tie them together
with kitchen string. Place the turkey on a Vrack
in a roasting pan, tucking the wings under
the bird.
3. Roast the turkey at 400� F for 30 minutes;
reduce the oven temperature to 325� F and continue
cooking the turkey until an internal temperature
of 165� F is reached for the breast or 180�
F for the leg. Also look for other indications of
doneness: loose joints and juices running clear.
If turkey begins to turn dark brown before the internal
temperature is met, cover the breast with
foil and continue to roast until done.



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Boneless Hot Wings (Chef Meg Approved)

Fried, battered, dripping sauce--hot wings are calorie bombs!
Here, boneless skinless chicken is coated in hot sauce and dredged in breadcrumbs for a tasty game-night appetizer.


INGREDIENTS
1/3 c whole-wheat bread crumbs
8 ounces boneless, skinless chicken, cut into bite-size chunks
2 T hot sauce
1 t onion powder
1 t garlic powder
1 t cayenne pepper
1 t black pepper


DIRECTIONS
Preheat oven to 375 degrees Fahrenheit. Place bread crumbs in a pie pan, add seasonings and mix well. Place chicken pieces in a separate dish, and cover and toss with hot sauce. Spray a sheet pan with nonstick spray. Give each piece of chicken a shake, and then coat it evenly with the crumbs. Use one hand for the wet ingredients and one for the wet ingredients so that the bread crumbs will not clump. Place the chicken on the sheet pan. Bake for 10 minutes, then turn over . Flip and bake for an additional 7-8 minutes or until fully cooked. Serve with more hot sauce, if desired, or bleu cheese dressing. (Nutrition info not included!) Don't forget the celery!


Number of Servings: 2




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Chef Meg's Grilled Perch with Citrus Salsa, Cilantro Sauce and Salsa Verde

This dish is quick and flavorful. Full of fruit flavor, the dish gets yet another fresh burst from the cilantro.



INGREDIENTS
CILANTRO OIL
1 c cilantro leaves
2 T olive oil
1 jalapeno, de-seeded
1/4 c water

CITRUS SALSA
1 pink grapefuit
1 orange
2 limes
pinch salt
1 t cilantro, chopped

1/4 c salsa verde


1 lb. lean white fish (catfish or perch)
pinch salt
pinch white pepper


DIRECTIONS
Preheat grill. Prepare cilantro sauce by placing the cilantro in a small food processor or blender. Add jalapeno and oil. Puree. Remove from blender and whisk in water. Set aside.

Segment the fruit over a bowl by taking off the rind and pith (white part) with a knife. Once all the white pith is removed make V shape strokes with a small knife in between each membrane to remove the fruit. Squeeze membrane segments to release any leftover juice. Place the fruit in a small sauce pan and warm. Once warm, toss in reserved teaspoon of chopped cilantro.

Brush grill to clean grates. Season fish with salt and white pepper. Place on grill and cook for 2-3 minutes. Turn and continue to grill for 2 minutes or until fish flakes and becomes firm. Place a serving of fruit salsa onto a plate. Top with 3 ounces of fish. Garnish with cilantro sauce and salsa verde.

Number of Servings: 4

Recipe submitted by SparkPeople user CHEF_MEG.



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Salmon with Summer Tomato Salsa

great, easy recipe

INGREDIENTS
4 (4 ounce) fillets salmon, skin removed
1 cup chopped fresh tomato
1/2 Hass avocado, chopped
1 garlic clove, crushed
1 Tbsp balsamic vinegar
1 tsp olive oil
1/2 cup cooked corn kernels
1/4 cup minced red onion
1/4 cup chopped fresh cilantro
salt and pepper, to taste
1 lime, cut in wedges

DIRECTIONS
1. Preheat oven to 325 degrees.

2. Combine all ingredients (except salmon fillets and lime) in small bowl and refrigerate for 30 minutes.

3. Bake salmon for 15-20 minutes, or until cooked thoroughly.

4. Serve salmon surrounded by the salsa and lime wedges.

Can serve salmon either hot or cool --

Serving cool salmon with salsa is a great summer recipe; just refrigerate until cool


**makes 4 4-oz fillets

Number of Servings: 4

Recipe submitted by SparkPeople user MBH1118.




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Chef Meg's Festive Polenta Rounds

This simple and delicious appetizer is very festive--red and green for the holidays.

INGREDIENTS
1/2 pound polenta- precooked
2 ounces goat cheese, softened
1 tablespoon sun dried tomato paste, concentrated
2 tablespoons prepared pesto

DIRECTIONS
Place the polenta in a bowl and microwave for one minute. Stir, and if not loose, cook for another minute. Stir until smooth.

Place plastic wrap over a cookie sheet, and coat with nonstick cooking spray. Pour the warmed polenta over the plastic wrap. Cover with another sheet of plastic wrap that has been coated with nonstick spray. Smooth out the polenta until it is 1/2 inch, then place in the refrigerator to chill for 10 minutes.

Mix the goat cheese and sun-dried tomato paste until smooth. Place in a piping bag or a plastic sandwich bag (snip off the corner).

Heat a nonstick saute pan or flat griddle over moderate heat. Coat with nonstick spray. Remove the polenta from the refrigerator, and using a 1-inch round cookie cutter, cut out 12 circles. If you don't have a round cutter, cut the polenta into 1-inch squares with a paring knife. Once the pan is hot, cook on each side for one minute.

Remove the rounds from the pan and place on a serving platter. Spread 1/2 teaspoon of pesto on each round, then pipe cheese on top.

Makes 12 polenta rounds.


Number of Servings: 12




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Chef Meg's 15 Minute Ginger-Garlic Chicken

This dish is perfect for busy nights. I marinade the chicken in the morning, grill it at night, and serve it with steamed or frozen vegetables and brown rice that I cook on nights when I have more time.

INGREDIENTS
1/4 cup Chef Meg's Favorite Ginger-Garlic Sauce
1 pound (16 ounces) boneless, skinless chicken breasts, visible fat removed
2 cups cooked brown rice
4 cups steamed vegetables (your choice)

DIRECTIONS
Place the chicken in a glass dish and pour 1/4 cup of the marinade over it. Cover and refrigerate up to 24 hours.
Remove the meat from the marinade, and discard any leftover marinade. Grill until internal temperature reaches 165 degrees, about 15 minutes, flipping halfway through.
Serve with a half cup of brown rice and one cup of vegetables, plus more sauce if desired.
Makes four servings, 3 ounces of cooked chicken per person.

Sooo simple yet so good. This is one of those recipes for a quick night meal. If you don't have a grill try using the oven. Roast the chicken at 375 for about 20-25 mintues, depending on the thickness of the chicken.

Number of Servings: 4

Recipe submitted by SparkPeople user CHEF_MEG.



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Red Hot Fusilli

This lively low-saturated fat pasta dish contains lots of tomatoes and herbs and very little oil.

INGREDIENTS



* 1 tablespoon olive oil


* 2 cloves garlic, minced


* 1/4 cup freshly minced parsley


* 4 cups ripe tomatoes, chopped


* 1 tablespoon fresh basil, chopped or 1 teaspoon dried basil


* 1 tablespoon oregano leaves, crushed or 1 teaspoon dried oregano


* 1/4 teaspoon salt


* ground red pepper or cayenne pepper to taste


* 8 oz. uncooked fusilli pasta (4 cups cooked)


* 1/2 lb. cooked chicken breasts, diced into 1/2-inch pieces (3/4 lb. raw) (optional)




DIRECTIONS
1. Heat oil in a medium saucepan. Sauté garlic and parsley until golden.



2. Add tomatoes and spices. Cook uncovered over low heat 15 minutes or until thickened, stirring frequently. Add chicken and continue cooking for 15 minutes until chicken is heated through and sauce is thick.



3. Cook pasta in unsalted water. Drain.



4. To serve, spoon sauce over pasta and sprinkle with coarsely chopped parsley. Serve hot as a main dish and cold for the next day's lunch.



Yield: 4 servings--Serving Size: 1 cup

Nutritional Info
Amount Per Serving:
Calories: 311.7
Total Fat: 6.3g
Total Carbs: 30.2g
Dietary Fiber: 2mg
Protein: 33.3g



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Garden Vegetable Frittata

A lovely egg dish that highlights all the flavors of late spring. This dish can be made ahead of time and served room temperature. Perfect for brunch or even a light lunch!

INGREDIENTS
1 pound asparagus
6 ounces button mushrooms
1 tbsp olive oil
1 clove garlic
1 shallot
1 small or 1/2 large zucchini


6 large eggs
1/3 cup 1% milk
1 tsp salt
1/4 tsp freshly ground black pepper
dash nutmeg
1 tbsp chopped chives


1/4 cup freshly grated parmesan cheese
2 medium or 1 large tomato

DIRECTIONS
1. Preheat the oven to 350 degrees.


2. Wash and trim asparagus and cut into 1-inch long pieces. Blanch asparagus in boiling water for 1-2 minutes and immediately shock in ice water. Drain and dry asparagus, set aside.


3. Clean and slice mushrooms. In a skillet, heat olive oil and saute the mushrooms over medium heat for about ten minutes. While they cook, grate or finely mince the garlic and shallots. Add the garlic and shallots to the mushrooms and continue to cook for about two minutes more. Remove the mushroom mixture from the heat and set aside.


4. Cut the zucchini in half lengthwise and slice into thin, half-moon shapes.


5. In a large bowl, beat together eggs, milk, salt, pepper, nutmeg, and chives. Add asparagus, mushroom mixture, and zucchini.


6. Lightly spray a 2-quart baking dish (11 x 7 x 1.5) with cooking spray. Pour the egg and vegetable mixture into the dish.


7. Thinly slice tomatoes and arrange on top of the egg mixture. Sprinkle parmesan cheese over the top and bake in the oven until set, about 30-35 minutes. If desired, place under the broiler for 2-3 minutes to brown the top.


8. Allow the frittata to cool before serving. Frittata can be made ahead and chilled, covered, overnight -- allow to come to room temperature before serving.


Makes six servings

Number of Servings: 6

Recipe submitted by SparkPeople user RICKIEBETH.

Nutritional Info
Amount Per Serving:
Calories: 148.8
Total Fat: 9g
Total Carbs: 7.6g
Dietary Fiber: 1.9mg
Protein: 10.5g



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Whole Wheat Waffles

A terrific way to start your day, much better than the frozen waffles you can find at the grocery store.

INGREDIENTS
1-3/4 cup whole wheat flour
1/2 tsp of salt
1 tbsp baking powder
2 egg yolks
2 egg whites
1-3/4 cup skim milk
1/2 cup unsweetened applesauce
3 tsp Splenda
1 tsp vanilla extract

DIRECTIONS
In a large mixing bowl stir flour, baking powder, Splenda and salt.
In a small mixing bowl beat egg yolks, milk, vanilla and applesauce.
Add to the flour mixture all at once.
Stir mixture until blended.
In small mixer bowl beat egg whites until stiff peaks form. Gently fold beaten egg whites into original mixture and do not over mix.
Pour batter onto preheated waffle maker which has been sprayed with non-fat cooking spray.
They take about 3-5 minutes depending on your waffle maker.
To keep waffles warm while making the batch, turn oven on to 200 and place the cooked waffles on the wire rack.
These waffles freeze well and will reheat in a toaster. This is a much healther choice than frozen ones from the grocery.

Number of Servings: 5

Recipe submitted by SparkPeople user JOGANRAY.



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Chicken and Vegetable Satay (Chef Meg's Makeover)

Chef Meg lowered the fat and calories in this member-submitted recipe, which contains two servings of cooked vegetables per serving!

INGREDIENTS
Marinade:
1 T coconut milk
1 T brown sugar
2 T soy sauce, low-sodium
2 cloves garlic, chopped
1 t cumin
1 lemon, juiced

Sauce:
1/4 cup natural, no salt-added peanut butter
1 lemon, juiced
1/4 teaspoon red pepper flakes
1 T hot curry paste (use mild if you don't like much heat)
3 T soy sauce, low-sodium
1 T light coconut milk
1/2-3/4 c water

Vegetables and Chicken:
16 oz chicken breast, boneless and skinless, diced into 3/4 inch cubes
1 T peanut oil
2 c carrots, shredded
1 onion, sliced
1 c mushrooms, sliced
1 c broccoli florets
1 c sugar snap peas
1 red pepper, sliced

DIRECTIONS
Prepare marinade by placing all ingredients in a glass dish. Toss diced chicken into the dish and coat in the marinade. Refrigerate for at least 30 minutes or overnight.
Prepare the sauce by combining all ingredients into a small saucepan. Start with 1/2 cup of warm water and add more if mixture seems thick. Place on the stove over low heat to warm. Remove the chicken from the refrigerator and stir fry in 1 tablespoon of peanut oil in a wok or flat bottomed pan. Stir fry over high heat until meat is completely cooked, remove from pan and reserve. While wok or flat bottomed pan is still hot, add onions and carrots. Stir fry for 2-3 minutes. Add mushrooms, broccoli, snap peas, pepper. Continue to stir fry for 3-4 minutes. Add chicken back into the wok along with the sauce. Heat until mixture for 1-2 minutes or until the chicken is hot.
Makes 6 two cup servings.

Editor's Cooking Notes:
For a complete meal, serve with brown rice or rice noodles.

If you're watching your sodium, reduce the amount of soy sauce, but keep in mind that it will affect the balance of flavors in the sauce.

We used all-natural peanut butter for a fresh taste and healthy dose of real nuts. Chef Meg served hers over rice noodles (95 calories per half-cup serving), but you could also serve this with brown rice.

Number of Servings: 6

Recipe submitted by SparkPeople user CHEF_MEG.

Nutritional Info
Amount Per Serving:
Calories: 237.6
Total Fat: 10.9g
Total Carbs: 13g
Dietary Fiber: 3.7mg
Protein: 22.9g




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Stepf's High Fiber Brownies

These brownies have a few secret ingredients: black beans and prunes, along with oats and whole wheat flour, boost the nutrition, while the dark cocoa powder and mini chocolate chips keep the rich flavor that you crave in a brownie.
I prefer the richer flavor of dark brown sugar, but you can use light if that's all you have.
Swap vanilla extract for almond or peppermint extract to alter the flavor. (If you use almond extract, mix in 1/2 cup chopped walnuts or almonds to the batter. For minty brownies, add a couple of chopped candy canes.)
These have 6 g fiber and protein each--and just 3 g fat. This is a treat you can feel good about eating. The result is a thick, fudge-like brownie that's rich and delicious.

INGREDIENTS
1 15.5-ounce can black beans, drained and rinsed (or 1 1/2 cups cooked dried beans)
2 cups water
1/2 cup prunes
1/4 cup packed dark brown sugar
1 teaspoon vanilla extract
1/3 cup dark cocoa powder

1/2 cup oats
1 1/2 cups whole wheat flour
1/2 t salt
1 1/2 t baking powder
1/2 cup mini chocolate chips

DIRECTIONS
Preheat the oven to 350�F.

Place the prunes in the bowl of a food processor and pulse a few times to start to break them down.

Add the black beans and process until smooth, adding a cup of the water in a steady stream to thin the mixture. The beans and prunes will be smooth with a few chunks.

Add the brown sugar and vanilla extract and pulse a few times to combine.

Add the oats, flour, salt and baking powder to the food processor and pulse until combined.

Add the remaining cup of water in a stream until a thick but smooth batter has formed. (You might not need all the water.)

Add the chocolate chips and pulse a few times to mix in.

Coat a 9x13-inch baking dish with nonstick cooking spray, then pour in the brownie batter.

Bake 30 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool before slicing into 12 brownies.

Note: For a party, slice into 24 brownies.

Number of Servings: 12

Recipe submitted by SparkPeople user SP_STEPF.

Nutritional Info
Amount Per Serving:
Calories: 146.3
Total Fat: 3g
Total Carbs: 32.7g
Dietary Fiber: 9.2mg
Protein: 6.1g





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Apple and Pork Stir-fry with Ginger

Featured in the revised edition of The New American Plate.

Printed with permission from the American Institute for Cancer Research

INGREDIENTS
2 Tbsp. peach jam, preferably fruit sweetened
2 Tbsp. reduced sodium soy sauce
2 Tbsp. water
1/2 tsp. cornstarch
1 1/2 tsp. dark toasted sesame oil
1 Tbsp. finely minced fresh ginger root
1/2 pound (8 ounces) pork tenderloin, cut into thin strips
1 1/2 tsp. canola oil
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup chopped yellow bell pepper
1 can (8 ounces) sliced water chestnuts, drained
2 firm apples, such as Fuji or Gala, cut into one-inch pieces
1/2 cup scallions, thinly sliced
Freshly ground black pepper, to taste


DIRECTIONS
1. In small bowl, combine jam, soy sauce, water and cornstarch. Set aside.

2. In large non-stick skillet, heat sesame oil over medium high heat. Add pork and ginger and stir-fry until pork is browned and just cooked through, about 3-5 minutes.

3. Transfer pork and ginger to bowl with slotted spoon. Add canola oil to skillet. Stir-fry peppers, water chestnuts, and apples until peppers are crisp tender, about 3 minutes.

4. Add pork back to skillet along with scallions. Stir-fry 30 seconds. Add jam mixture. Continue to stir-fry 30 seconds to one minute, or until sauce thickens. Season to taste with black pepper.

Makes 4 servings (2 oz cooked pork per serving.)

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.

Nutritional Info
Amount Per Serving:
Calories: 298.1
Total Fat: 7.4g
Total Carbs: 41.5g
Dietary Fiber: 5.4mg
Protein: 18.6g



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Chef Meg's Wilted Lemon Lettuce and Beef Bruschetta

This recipe may look hard but it is so easy. It's a little different from what you might be used to eating (cook lettuce? Anchovy paste?) It is so yummy--you'll just have to trust me!





INGREDIENTS
1/2 loaf (5 ounces) multigrain or whole wheat baguette bread, toasted and cut into 1 inch slices
2 tablespoons walnuts, toasted and chopped
6 ounces beef tenderloin or roast beef sliced thin
1 tablespoon olive oil
1 teaspoon anchovy paste (optional but included in nutritional info)
4 ounces frisee lettuce
1 lemon, zested and juiced


DIRECTIONS
Place the bread on a sheet pan or cutting board. Top each slice with 1/2 ounce of sliced meat.

Heat a large saute pan over moderate heat. Add the oil to the pan. Once warm, add the anchovy paste to hot oil. Stir to combine. Toss in lettuce to wilt, and saute for 1 minute. Remove from heat and add the lemon juice and zest. Using tongs or a fork, top each bruschetta with the wilted lettuce. Garnish with chopped walnuts.

Serve warm. Makes 12 servings.

Number of Servings: 12

Recipe submitted by SparkPeople user CHEF_MEG.

Nutritional Info
Amount Per Serving:
Calories: 113.4
Total Fat: 3.6g
Total Carbs: 1.5g
Dietary Fiber: 0.9mg
Protein: 6.5g



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Chef Meg's Vegetable Stock
Nutritional Info

* Fat: 0.1g
* Carbohydrates: 4.0g
* Calories: 17.8
* Protein: 0.7g

Ingredients
2 T olive oil
2 leeks, white and light green part only, sliced
3 carrots, peeled and diced
3 ribs celery, diced
1 pint mushrooms, sliced or quartered
1 onion, diced
1/2 t black peppercorns
1/2 t thyme, dried, or 2 springs fresh
6 parsley stems
Directions
Place a stock pot over medium heat. Add oil to warm. Add vegetables and sweat them over the heat. Slowly add 1 gallon and 1 quart of cold water to the mixture. Bring to a boil, then reduce to a simmer. Simmer for 30 minutes. Strain and cool before storing.
Makes one gallon; used as 1 cup per serving.

Number of Servings: 16

Recipe submitted by SparkPeople user CHEF_MEG.



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Whole Grain Banana Muffins
Nutritional Info

* Fat: 1.0g
* Carbohydrates: 19.7g
* Calories: 92.6
* Protein: 2.9g

Ingredients
1 C whole wheat flour
1/2 C whole oatmeal
3 tsp baking powder,
1/2 tsp baking soda,
1/4 tsp salt
1 1/2 tsp cinnamon
1/4 C brown sugar
1 egg plus 1 egg white
1/3 C unsweetened applesauce
1 C mashed banana
Directions
Preheat oven to 400. Mix dry ingredients in a large mixing bowl. Mix applesauce, egg, egg white, and mashed banana together before adding to dry mixture. Stir just until well blended. Spoon into 12 muffin cups.

Bake for 12- 18 minutes or until a toothpick inserted into the center of a muffin comes out clean. Let cool before serving.

Number of Servings: 12



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Hummus

A healthy and filling middle eastern dip! Eat it as an appetizer or snack with some pita. Why buy your hummus ready made from the store, when you can make it yourself?

INGREDIENTS
2 15 ounce cans of chickpeas, drained and rinsed
Juice of 1 small lemon (seeds removed, pulp optional)
1 tablespoon good olive oil
1 tablespoon tahini (sesame paste, you can find it in the "international" aisle in the grocery store or more cheaply in a middle eastern specialty shop)
2 small or one large clove of garlic, finely grated
Water to adjust consistancy
Sweet hungarian paprika to garnish

A strong blender or food processor.

DIRECTIONS
1. Drain and wash the chickpeas, add to blender or food processor.
2. Add grated garlic, olive oil, tahini, lemon juice, and about 2 tablespoons of water.
3. Puree until there are no whole chickpeas, and the hummus is a thick paste.
4. Remove from bowl of mixer and garnish with a sprinkle of paprika. You could drizzle some olive oil and toss some chopped tomatoes on top of it if you desire. Serve with pita bread.

This dish makes a lovely addition to a middle eastern appetizer platter, the centerpiece for a tray of veggies, or an amazingly filling snack. You can add all sorts of things to your hummus (see the variety of different pre-made hummus in the grocery store for inspiration!)

Number of Servings: 14

Recipe submitted by SparkPeople user GRANT_ME_WINGS.



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Low-fat Maple Granola

Start your day with this hearty vitamin-rich granola.

INGREDIENTS

* 2 cups old-fashioned oats

* 1/4 cup wheat germ

* 1/4 cup whole almonds

* 1/4 cup pumpkin seeds

* 1/4 cup flaked coconut (unprocessed)

* 1/3 cup maple syrup

* 1/4 cup apple juice concentrate

* 1 teaspoon cinnamon

* 1 teaspoon vanilla

* 1/2 teaspoon salt

* 1/2 cup dried fruit



DIRECTIONS
1. Preheat oven to 300� F.



2. In a large bowl, combine all ingredients except the dried fruit and toss well. Spread on large cookie sheet and bake 35-45 minutes, stirring occasionally, until lightly browned. Stir in dried fruit.



Makes 6 servings (approx 5/8 cups each.)

Nutritional Info
Amount Per Serving:
Calories: 352.4
Total Fat: 8.4g
Total Carbs: 59.9g
Dietary Fiber: 8mg
Protein: 11.9g
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ALFA_SUNSHINE's Photo ALFA_SUNSHINE Posts: 3,772
9/22/10 9:09 A

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Cowboy Caviar

Black Bean Salsa

INGREDIENTS
2 (15oz) cans black beans, rinsed

1 (17 oz) can whole kernel corn, drained

2 large tomatoes, chopped

1 large avocado, diced

1/2 red onion, chopped

1/4 cup chopped fresh cilantro



Dressing

1 Tbsp red wine vinegar

3-4 Tbsp lime juice

2 Tbsp olive oil

1 tsp salt

1/2 tsp pepper



DIRECTIONS
1. Combine all ingred. in bowl.

2. Cover and chill.

3. Garnish with avocado slices

or cilantro sprigs.

3. Serve with tortilla chips



Number of Servings: 24

Recipe submitted by SparkPeople user JANAE55.

Nutritional Info
Amount Per Serving:
Calories: 56.7
Total Fat: 1.7g
Total Carbs: 8.8g
Dietary Fiber: 2.4mg
Protein: 2.5g



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ALFA_SUNSHINE's Photo ALFA_SUNSHINE Posts: 3,772
9/9/10 12:35 P

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Chicken and Vegetable Satay (Chef Meg's Makeover)

Chef Meg lowered the fat and calories in this member-submitted recipe, which contains two servings of cooked vegetables per serving!

INGREDIENTS
Marinade:
1 T coconut milk
1 T brown sugar
2 T soy sauce, low-sodium
2 cloves garlic, chopped
1 t cumin
1 lemon, juiced

Sauce:
1/4 cup natural, no salt-added peanut butter
1 lemon, juiced
1/4 teaspoon red pepper flakes
1 T hot curry paste (use mild if you don't like much heat)
3 T soy sauce, low-sodium
1 T light coconut milk
1/2-3/4 c water

Vegetables and Chicken:
16 oz chicken breast, boneless and skinless, diced into 3/4 inch cubes
1 T peanut oil
2 c carrots, shredded
1 onion, sliced
1 c mushrooms, sliced
1 c broccoli florets
1 c sugar snap peas
1 red pepper, sliced

DIRECTIONS
Prepare marinade by placing all ingredients in a glass dish. Toss diced chicken into the dish and coat in the marinade. Refrigerate for at least 30 minutes or overnight.
Prepare the sauce by combining all ingredients into a small saucepan. Start with 1/2 cup of warm water and add more if mixture seems thick. Place on the stove over low heat to warm. Remove the chicken from the refrigerator and stir fry in 1 tablespoon of peanut oil in a wok or flat bottomed pan. Stir fry over high heat until meat is completely cooked, remove from pan and reserve. While wok or flat bottomed pan is still hot, add onions and carrots. Stir fry for 2-3 minutes. Add mushrooms, broccoli, snap peas, pepper. Continue to stir fry for 3-4 minutes. Add chicken back into the wok along with the sauce. Heat until mixture for 1-2 minutes or until the chicken is hot.
Makes 6 two cup servings.

Editor's Cooking Notes:
For a complete meal, serve with brown rice or rice noodles.

If you're watching your sodium, reduce the amount of soy sauce, but keep in mind that it will affect the balance of flavors in the sauce.

We used all-natural peanut butter for a fresh taste and healthy dose of real nuts. Chef Meg served hers over rice noodles (95 calories per half-cup serving), but you could also serve this with brown rice.

Number of Servings: 6

Recipe submitted by SparkPeople user CHEF_MEG.

Nutritional Info
Amount Per Serving:
Calories: 237.6
Total Fat: 10.9g
Total Carbs: 13g
Dietary Fiber: 3.7mg
Protein: 22.9g



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ALFA_SUNSHINE's Photo ALFA_SUNSHINE Posts: 3,772
8/30/10 9:02 A

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Chef Meg's Oven Roasted Tomatoes

This is a great basic to always have on hand! Instead of spending money on expensive, oil-packed sun-dried tomatoes, make your own.

Make large batches when tomatoes are in season, then freeze them for use during winter. Serve them in a sauce over whole wheat pasta, on a sandwich or in a green salad.

They're quite versatile and affordable.
The entire recipe costs about $4, which means each serving is about 32 cents. If you use tomatoes from your own garden, this recipe is even cheaper.

INGREDIENTS
3 pounds plum (Roma) tomatoes
2 tablespoons extra virgin olive oil
3 cloves garlic, minced
1 t basil, dried
2 t Chef Meg's Italian Seasoning
1/2 t black pepper, cracked

DIRECTIONS
Preheat oven to 275 degrees. Remove the top and bottom of the tomatoes. Slice to remove the seed area. Discard the inner flesh and seeds. Cut the slices into 2 inch strips. Combine all remaining ingredients and toss with the tomatoes. Roast for 1 1/2 hours on a roasting rack. Remove from oven and allow to cool. (If not using a convection oven, the tomatoes will take about 2 hours.)
1/4 cup per serving.

Number of Servings: 12

Recipe submitted by SparkPeople user CHEF_MEG.

Nutritional Info
Amount Per Serving:
Calories: 28.9
Total Fat: 2.4g
Total Carbs: 2g
Dietary Fiber: 0.4mg
Protein: 0.4g




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ALFA_SUNSHINE's Photo ALFA_SUNSHINE Posts: 3,772
8/26/10 1:55 P

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Kirstin's Simple Berry Smoothie

A quick and delicious smoothie to satisfy that sweet tooth in a healthy way! My kids LOVE these smoothies.

INGREDIENTS
1 cup berries any type (I like Kirkland's Frozen Mixed Berry Blend)
1 small banana (6")
1 cup Low Fat Vanilla Yogurt (I used Mountain High which is made with fructose, if you use an artificially sweetened product the calories will be lower)
1/2 cup skim milk or enough as needed to make to a drinking consistency

DIRECTIONS
Place all ingredients in blender and process to desired consistency. Makes 3 servings approx 3/4 cup each.

Number of Servings: 3

Recipe submitted by SparkPeople user RAEBRALOP.

Nutritional Info
Amount Per Serving:
Calories: 131.6
Total Fat: 1.4g
Total Carbs: 25.8g
Dietary Fiber: 2.2mg
Protein: 5.3g



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ALFA_SUNSHINE's Photo ALFA_SUNSHINE Posts: 3,772
8/22/10 11:40 A

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(a friend of mine circulated an email about the miraculous health benefits of the combination of Honey and Cinnamon...if it's true this is an extra healthy recipe!)

Fresh Fruit Salad with Honey-Yogurt Dressing

The dressing makes the fruit an extra-sweet treat.

INGREDIENTS

* 1 cup low fat vanilla yogurt

* 2 tablespoons honey

* 1/2 teaspoon ground cinnamon

* 2 large seedless oranges, peeled, sliced, and halved

* 1/2 large pineapple, peeled, cored, sliced, and cut into wedges

* 1 apple, cored and chopped

* 1 ripe pear, cored and sliced into wedges

* 1 kiwifruit, peeled and sliced



DIRECTIONS
1. In a small bowl, combine the yogurt, honey and cinnamon. Stir well to blend ingredients.



2. Arrange fruit on plates and drizzle the honey-yogurt dressing on top.



Serves 6.




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THISGIRL's Photo THISGIRL Posts: 365
8/19/10 5:37 P

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Thanks for the yummy suggestions!

Travel Light...


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ALFA_SUNSHINE's Photo ALFA_SUNSHINE Posts: 3,772
8/16/10 12:15 P

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Quinoa with Spinach and Feta Cheese

Quinoa is similar to brown rice, with a higher protein content. This is a delicious side dish or light meal.

INGREDIENTS
1/2 cup uncooked quinoa
1 tsp. extra virgin olive oil
2 cloves garlic, sliced very thin
1 cup fresh spinach
1 ounce feta cheese

DIRECTIONS
Rinse the quinoa in a strainer. (Use a sifter if you don't have a strainer that's small enough.) In a small saucepan, add the quinoa and 1 cup of water. Bring to a boil over high heat, then cover and reduce heat to simmer until water is absorbed, about 10-15 minutes.
Meanwhile, heat a skillet over medium heat and add the olive oil and garlic. Cook the garlic in the oil until the edges of the garlic turns very light brown, being careful not to burn the garlic (reduce heat to low if necessary). When the quinoa is done cooking, add it to the skillet along with the spinach. Stir it together until the spinach wilts. Add the crumbled feta cheese and stir to combine. Makes 2 servings.

*Edit* I discovered why the calorie count was so high. The nutrition info in the database for the quinoa was completely different than what's listed on the box (for the same brand I used). So I changed the info on the quinoa, and now the nutrition info should be correct. Sorry about that!*

Number of Servings: 2

Recipe submitted by SparkPeople user SLIMKATIE.



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ALFA_SUNSHINE's Photo ALFA_SUNSHINE Posts: 3,772
8/5/10 9:21 A

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Mini Eggplant Pizzas

Ditch the crust and boost your veggie intake with these eggplant "pizzas."

INGREDIENTS
1 eggplant - 3 inches in diameter, peeled and cut into 4 half-inch thick slices
4 teaspoons olive oil
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1/4 cup pasta sauce
1/2 cup shredded part-skim mozzarella cheese


DIRECTIONS
Preheat the oven or toaster oven to 425 degrees F. Brush both sides of the eggplant with the oil and season with the salt and pepper. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once. Spread 1 tablespoon of pasta sauce on each eggplant slice. Top with the shredded cheese. Bake until the cheese melts, 3 to 5 minutes. Serve hot.

Number of Servings: 4

Recipe submitted by SparkPeople user GONZOSTAR.



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