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10/17/12 9:41 P

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SPINACH, RASPBERRY AND MADARIN ORANGE SALAD
Ingredients
6 cups washed, dried and torn spinach leaves (baby spinach may also be used)
1 cup mandarin orange slices
ฝ cup shaved red onion
ฝ cup crimini or button mushrooms sliced thin
ฝ cup fat-free raspberry dressing
ฝ cup fresh raspberries
salt and pepper
Method
1. In a serving bowl, combine spinach leaves, mandarin oranges, red onion and mushrooms. Toss together.
2. Pour dressing over salad; toss to coat.
3. Place 1 cup of salad mixture in bowl or plate and garnish with raspberries.
4. Add salt and pepper to taste.
Yield: 6 servings - 1 cup per person


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
6/22/12 7:33 A

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Asparagus & Sweet Pepper Salad

servings - (4)
Ingredients
1 pound of fresh asparagus spears
1 medium orange bell pepper
1 small or medium red onion
1 lemon
1 lime
1 orange
1/4 cup vinegar
2 tablespoons of dijon mustard

Method:
• preheat grill to 375 degrees
• prepare vegetables for grilling by trimming off rough ends of asparagus, cutting the pepper in half and removing the seeds, and slicing the onion.
• grill asparagus for only 2 or three minutes. (you still want it crunchy).continue grilling the onion and the pepper until they are flavored but still crunchy. place in refrigerator to cool down.
• zest the lemon, lime, and orange and set aside.
• squeeze juice from the lemon, lime, and orange and set aside.
• combine vinegar ,dijon mustard, salt, pepper, citrus juices.
• chop the onion and pepper then cut the asparagus into thirds.
• combine dijon vinaigrette, citrus zest, and vegetables, then toss until evenly coated.

64.25 Calories
3.18 grams Protein
.78 grams Fat


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
4/16/12 2:19 P

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Mediterranean Devilled Chicken Salad

Ingredients
1/4 cup frozen apple juice concentrate, thawed
2 tablespoons white wine vinegar
2 teaspoons coarse Dijon mustard
3/4 teaspoon ground cumin
1/8 teaspoon cayenne pepper
4 cups torn salad greens
2 medium oranges, peeled, sectioned
1 red bell pepper, cut into strips
1/2 cup sliced red onion
1/4 cup chopped cilantro or parsley
Cooking spray
3/4 cup Large Flake Oats or Quick Oats (uncooked)
1/4 cup grated Parmesan cheese
1/2 teaspoon ground cumin
4 boneless, skinless chicken breast halves (about 1 lb.)
2 tablespoons coarse Dijon mustard


In small bowl, combine ingredients for dressing. Mix until thoroughly blended; chill. In large shallow bowl or platter, combine ingredients for salad; cover and chill.
Heat broiler. Lightly spray rack of broiler pan with cooking spray.
Place oats, cheese and cumin in blender container or food processor bowl; cover. Blend on high speed or process about 1 minute, stopping occasionally to stir; set aside. Pound each chicken breast half between sheets of waxed paper to 1/4-inch thickness.
Spread mustard thinly over both sides of chicken; coat with oat mixture. Place chicken on broiler pan; spray one side of chicken evenly with cooking spray to coat completely, about 10 seconds.
Broil about 6 inches from heat 3 to 4 minutes; remove pan from broiler. Turn chicken over; spray with cooking spray to coat, about 10 seconds.
Broil an additional 3 to 4 minutes or until golden brown and no longer pink in centre. Toss salad with dressing; place warm chicken over top. Serve with additional orange wedges and cilantro, if desired.

Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
1/18/12 8:00 P

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White Bean Salad

Serves 7
Serving Size: 1/2 cup

1-15 oz can navy or cannelloni beans, drained and rinsed
4 oz Red Bell Pepper, diced
2 Tbsp Parsley, chopped
2 Tbsp Scallions, sliced
2 Tbsp Lemon Juice
1 Clove Garlic, minced

Salt to taste
Mix all ingredients together. For the best flavor, let salad sit in refrigerator for an hour.
Calories: 77
Fat: 0.3g


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
9/23/11 6:15 P

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Snow Pea Salad

Ingredients
• 2 Tbsp rice wine vinegar
• 1 Tbsp low-sodium soy sauce
• ผ tsp ground ginger
• ผ tsp garlic powder
• 1 cup fresh snow pea pods
• 1 (8 oz) can water chestnuts, drained
• 1 Tbsp chopped fresh parsley
• green onions, chopped (optional)
Directions
1. Combine first 4 ingredients in a jar; cover jar tightly and shake vigorously.
2. Wash snow peas; remove ends. Arrange snow peas in a vegetable steamer over boiling water. Cover and steam 3 minutes; drain and rinse with cold water.
3. Combine snow peas, water chestnuts and parsley in a small bowl. Pour vinegar mixture over snow pea mixture; toss lightly. If desired, garnish with chopped green onion.

Makes 2 servings. Per Serving: 1 Vegetable, 1 Free.
Nutrition Info Per Serving
Calories 72
Carbohydrate 14.2g
Protein 3g
Fat 0.2g
Cholesterol 0mg
Sodium 209mg



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
7/2/11 4:04 P

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Bean Sprout Salad

Bean sprouts: 1 cup
Green peas: 1/2 cup
Corn: 1/2 cup, cooked
Pickles: 2-4 small, chopped
Onion spring: 6
Tomato: 4 small
Walnuts: 2 tbsp, chopped
Green Olives: 1/2 cup, pitted
Fresh parsley: 2 tbsp, chopped
Fresh lemon juice: 2-4 tbsp
Olive oil: 2 tbsp
Dried oregano: 1 tsp
Salt
Pepper

Directions:

1. Boil and cook green peas and corns with some salt. Drain and let them cool down.

2. Chop onion springs, parsley, tomatoes, walnuts and pickles. Add corns, green peas, olives and bean sprouts to them.

3.Add salt, pepper, oregano, lemon juice and olive oil. Mix well.

4.Keep in the fridge for at least 1 hour before serving.

Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
4/4/11 3:40 P

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Fast and Fresh Tuna Noodle Salad

Ingredients:

- 3 cups ( 750 ml ) Yolk Free Whole Wheat Noodles
- 1 cup ( 250 ml ) chopped green beans
- 2 tbsp ( 30 ml ) balsamic vinegar
- 2 tbsp ( 30 ml ) thawed, frozen concentrate apple juice (undiluted)
- 2 tbsp ( 30 ml ) prepared horseradish
- 1 tbsp ( 15 ml ) chopped fresh tarragon leaves
- 1 tsp ( 5 ml ) each honey and Dijon mustard
- 1 clove garlic, minced
- Pinch each salt and pepper (approx.)
- 1 can ( 170 g ) sodium-reduced tuna in water, drained and flaked
- 1/2 cup ( 125 ml ) each halved grape tomatoes and sliced cucumber
- 1/4 cup ( 50 ml ) each very thinly sliced red onion and radishes
- 1/4 cup ( 50 ml ) chopped fresh parsley leaves

Step 1 : Prepare the noodles according to package directions. Add the green beans during the last 5 minutes. Drain and rinse under cold running water until cool. Drain well.Step 2 : Meanwhile, whisk vinegar with apple juice, horseradish, tarragon, honey, dijon mustard, garlic, salt and pepper until well combined.Step 3 : Toss the noodles and green beans with the tuna, tomatoes, cucumber, red onion, radishes and parsley. Add the dressing just before serving and toss to coat. Season with additional pepper to taste.

Per serving (about 1 1/2 cups/375 ml):
405 calories, 3 g fat, 1 g saturated fat, 56 mg cholesterol, 372 mg sodium, 72 g carbohydrates, 11 g fibre, 28 g protein. Excellent source of vitamin C, folate, thiamin and iron. Good source of niacin and magnesium

Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
3/6/11 10:45 A

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Summer Salads: Mixed Green Salad with Peaches & Blackberries in Champagne Vinaigrette
Summer salads that will impress your guests.
Serves: 4

Prep Time: 15 minutes

Cook Time: N/A

Nutrition Score per serving:
Per serving: 113 Calories; 6 g. Fat; 1 g. Saturated Fat; 4 g. Fiber; 13g. Carbohydrate; 3 g. Protein; 40mg. Calcium; 10mg. Sodium


Ingredients

2 T champagne vinegar
1 T honey
1 T olive oil
1/2 lb mixed greens
1 cup ripe peaches, diced
1 cup fresh blackberries
1/4 cup sliced almonds
Salt and pepper, to taste

Directions
Dressing
In a small bowl or liquid measuring cup, combine the champagne vinegar and honey. While continuing to blend, slowly drizzle olive oil into the mixture until the dressing is smooth and emulsified. Season dressing with salt and pepper to taste and set aside until ready to use. To make ahead, you can also store in the refrigerator in a covered container for up to 1 week.

Salad
In a large stainless steel bowl, combine the mixed greens, peaches, blackberries and sliced almonds. Drizzle about 1/2 cup of the vinaigrette into the bowl and season with salt and pepper. Toss gently but thoroughly to combine, serve immediately on chilled salad plates.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
2/2/11 10:11 A

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RICE AND HAM SALAD

1 c. rice
1 pt. water
1 tsp. salt
1 clove garlic
4 tbsp. salad oil
12 oz. cooked ham
1-2 tbsp. vinegar
Salt and pepper
1 heaped tbsp. raisins
1 green pepper
2 lg. tomatoes

Cook rice in water and salt. Rub salad bowl with garlic and mix vinegar, oil and seasonings. Add hot rice and currants and toss lightly with the dressing. Finely slice green pepper. De-seed and chop the tomatoes and cube ham. Stir all into the salad, reserving a few pieces of pepper and tomato for garnishing the top of the salad. Cover and set aside in a cool place for the flavors to blend


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
1/9/11 2:26 P

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Cantaloupe Turkey Salad Delight

3/4 lb. smoked turkey breast, cut into 1/4 inch (1 cm) cubes 375 g
3/4 lb. cantaloupe, cut into cubes or balls 375 g
1 cup celery, chopped 250 mL
1/2 cup thinly sliced green onion 125 mL
2 tbsp chutney, chopped 30 mL
1 tbsp olive oil 15 mL
1 tbsp white wine vinegar 15 mL
1/2 tbsp sesame oil 7 mL
1/2 tbsp Dijon-style mustard 7 mL
1/2 tbsp reduced-sodium soy sauce 7 mL
1/8 tsp red pepper flakes .5 mL
1 clove garlic, minced 1

Directions: In a large bowl, combine turkey, cantaloupe, celery and green onions. In a small bowl, whisk chutney, oil, vinegar, sesame oil, mustard, soy sauce, red pepper flakes and garlic. Combine mixture with turkey/cantaloupe mixture. Cover and refrigerate for at least 1 hour. Makes 6 servings.

Nutrient analysis per serving:
Calories 132; Protein 13 g; Fat 4 g; Carbohydrates 11 g.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
1/1/11 1:29 P

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Marinated Vegetable Salads

Dressing:
2 cloves garlic
1 cup vinegar
1/4 cup oil
1/4 cup sugar
2 teaspoons salt
oregano and parsley (optional)




6 cups assorted vegetables, chopped

Some good choices are:
Spanish onions
Cauliflower
Broccoli
Carrots
Green, red, yellow and orange peppers
Green and yellow beans
Mushrooms
Red onion
Zucchini
Cucumber
Green onion
Celery
Radishes
Tomatoes
Cooked Potatoes
Aparagus, lightly steamed


Mix the dressing ingredients together, boil in a saucepan and pour over assorted vegetables. Let cool. Keeps at room temperature for a few hours or refrigerate until ready to use.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
12/2/10 10:03 P

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Bean Sprouts Salad

Bean sprouts: 1 cup
Green peas: 1/2 cup
Corn: 1/2 cup, cooked
Pickles: 2-4 small, chopped
Onion spring: 6
Tomato: 4 small
Walnuts: 2 tbsp, chopped
Green Olives: 1/2 cup, pitted
Fresh parsley: 2 tbsp, chopped
Fresh lemon juice: 2-4 tbsp
Olive oil: 2 tbsp
Dried oregano: 1 tsp
Salt
Pepper


Directions:

1. Boil and cook green peas and corns with some salt. Drain and let them cool down.

2. Chop onion springs, parsley, tomatoes, walnuts and pickles. Add corns, green peas, olives and bean sprouts to them.

3.Add salt, pepper, oregano, lemon juice and olive oil. Mix well.

4.Keep in the fridge for at least 1 hour before serving.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
11/5/10 12:29 P

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Shrimp and Mango Salad

water

a few drops of vinegar

1 medium-sized red onion, thinly sliced

1/4 cup/60 mL canola oil

3 Tbsp/45 mL rice vinegar

1 tsp/5 mL sesame oil

1/4 tsp/1 mL salt

1/4 tsp/1 mL pepper

3 ripe mangoes

3 ripe avocados

3 green onions, thinly sliced

1 lb/500 g cooked shrimp

Fill a bowl with water. Add the vinegar and the onion. Put in the refrigerator while you prepare the rest of the salad.

In a large bowl, mix the canola oil, rice vinegar, sesame oil, salt and pepper. Whisk until well mixed.

Drain the onion and add it to the bowl.

Peel and dice the mangoes. Add them to the bowl.

Cut the avocados in half and remove the stones. Peel and dice the avocados and add them to the bowl.

Add the green onions and the shrimp.

Serve immediately


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
7/6/10 9:25 P

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Spinach salad recipe with orange and raisins

Dried raisins can be replaced with calamata olives to add a tangy taste.

Ingredients:
•8 cups of baby spinach leaves, washed and dried
•1/4 cup pine nuts, toasted
•2 large oranges, peeled and cut in rounds with all white pith removed
•1/2 cup raisins, dry or soaked in warm water
Dressing:
•1/4 cup extra-virgin olive oil
•2 tablespoon fresh orange juice
•2 tablespoon wine or balsamic vinegar
•salt and pepper

Directions:
1.In a small bowl, whisk together oil, juice, vinegar, salt and pepper.
2.In a large bowl, combine spinach, pine nuts, oranges and raisins.
3.Pour the dressing over the spinach mixture and toss gently until thoroughly missed. Serve at once.
Serves 4 to 6 people.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
6/9/10 8:19 P

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7 Layer Salad Salads

Ingredients:


1 head lettuce - chopped
1 onion - diced
1 bell pepper diced
1 can drained sweet peas
1 1/2 cup mayo or salad dressing
1 bag grated cheddar cheese -- (16 oz)
1 jar bacon bits

Preparation:
Layer the above as you read recipe starting with the lettuce. NOTE: when you spread the mayo you may need to add a little more - should have enough to cover the peas.


Nutritional Information:
483 Calories (kcal); 39g Total Fat; (72% calories from fat); 31g Protein; 3g Carbohydrate; 119mg Cholesterol; 869mg Sodium




Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
5/10/10 8:57 P

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Creamy Turkey Salad with Grapes and Pecans

Ingredients

200 g fusilli (pasta spirals)
150 g plain low-fat yogurt
4 tablespoons low-fat mayonnaise
1 teaspoon white wine vinegar
2 teaspoons Dijon mustard
4 tablespoons chopped fresh tarragon
250 g skinless boneless roast turkey, cubed
2 celery stalks, cut into fine strips
120 g black grapes, or a mixture of black and green grapes, halved
1⁄3 cup pecans, toasted and roughly chopped
pepper to taste
sprigs fresh tarragon to garnish
mixed green salad to serve (optional) Directions

1.Cook the pasta in boiling water for 10–12 minutes, or according to the package instructions, until al dente. Drain and rinse with cold water, then drain again and leave to cool.
2.Meanwhile, mix the yogurt with the mayonnaise, white wine vinegar, mustard and tarragon in a large bowl. Stir until all the ingredients are combined and the dressing is smooth.
3.Add the pasta, turkey, celery, grapes, toasted pecans and pepper to taste. Toss until the ingredients are all evenly coated with the creamy dressing.
4.Transfer to a serving dish or plates and garnish with sprigs of tarragon. Serve with a mixed green salad, if desired.
Creamy turkey salad with grapes and pecans variations: Use 50 g natural roasted cashews instead of the pecans, and 2 cored and chopped dessert apples instead of the grapes. Add 1⁄3 cup sultanas. • For a spicy Indian flavour, stir in 2 tablespoons tikka masala curry paste (or to taste) with the yogurt. Garnish with chopped fresh coriander instead of the tarragon. • To make a tempting vegetarian salad, try 220 g firm smoked tofu instead of the turkey.

preparation time 20 mins, plus cooling
cooking time 10 mins
serves 4

Nutritional information

PER SERVING

394 calories
27 g protein
14 g total fat
2 g saturated fat
46 mg cholesterol
39 g total carbohydrate
10 g sugars
4 g fibre
318 mg sodium


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
5/10/10 8:56 P

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Cucumber, Radish and Melon Salad

Ingredients

1 pound (450 g) watermelon or honeydew melon
1 small cucumber
Salt
Olive oil for frying
2 tablespoons (25 g) flaked almonds
100 g fresh bean sprouts
8–10 medium radishes
4 green onions
A small bunch of watercress

Dressing
1 1⁄2 teaspoons clear honey
3 tablespoons walnut oil
1 tablespoon cider vinegar
Black pepper

Directions

1.Deseed and cube the melon; rinse, dry, and cube the cucumber. Put both into a colander, add a little salt and toss them together. Place a saucer on top and leave to drain.
2.Heat a little oil in a frying pan and fry the almonds until golden, then drain on kitchen paper.
3.Rinse the bean sprouts and drain them well, then rinse, dry, and trim the radishes and green onions. Quarter the radishes, slice the onions, and mix all three together in a salad bowl.
4.Whisk the dressing ingredients together and pour over the salad.
5.Trim the watercress, rinse and dry it, and arrange it in a shallow serving dish. Add the melon and cucumber to the salad bowl, toss the salad gently, then spoon it onto the watercress. Scatter the almonds over the top to serve.
Preparation time: 20 minutes
Serves: 4

Nutritional information

PER SERVING
231 calories
15 g carbohydrate (including 14 g sugar)
4 g protein
18 g fat (2 g saturated fat)


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
9/21/09 7:41 A

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Crunchy Apple Salad

Ingredients
• 1 large apple, cut into bite-size pieces
• 1 large stalk celery, sliced
• 1/4 cup (50 mL) light mayonnaise or salad dressing
• 1/4 cup (50 mL) salted peanuts or raisins, if desired
• Lettuce leaves
• 1 cup (250 mL) Cheeriosฎ cereal
Directions
Stir together apple, celery, mayonnaise and peanuts. Refrigerate until ready to serve.
Place lettuce leaves on 4 salad plates. Divide salad mixture among salad plates. Top each with 1/4 cup (50 mL) cereal. Serve


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
8/16/09 6:27 P

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Recipe #27
Sweet-and-Sour Pasta Salad
6 Servings

1 cup uncooked rosamarina (orzo) pasta (6 ounces)
1 bag (16 ounces) frozen stir-fry vegetables
1 can (14 ounces) baby corn nuggets, drained
1-1/2 cups cubed fully cooked ham
3/4 cup sweet-and-sour sauce

Cook pasta as directed n package - except omit salt and do not drain. Place frozen vegetables in colander. Let stand until vegetables are thawed.

Place vegetables ad pasta in large bowl. Add corn, ham and sweet-and-sour sauce; toss.

1 Serving; Calories 250, Calories from Fat 45, Fat 5g, Saturated 2g, Cholesterol 20mg, Sodium 730mg, Carbohydrate 41g, Dietary Fiber 3g, Protein 13g.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
6/16/09 10:16 A

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Ham and Sweet Potato Salad

Nutrition Facts
Yield 5 servings
Amount Per Serving
Calories 175
Total Fat 5g
Saturated Fat 1g
Cholesterol 24mg
Sodium 838mg
Total Carbohydrates 24g
Dietary Fiber 5g
Protein 11g
Active Time: 25 minutes
Total Time: 25 minutes

INGREDIENTS

1 bag (5 oz) baby spinach
1 lb sweet potatoes, peeled, halved lengthwise, then cut crosswise in 1/4-in.-thick slices
8 oz green beans, ends trimmed, beans cut in half (2 1/3 cups)
2 tsp vegetable oil
8 oz thick-sliced Canadian bacon, stacked and cut in strips
1 red onion, cut in thin wedges
1/3 cup honey-Dijon dressing (we used Good Seasons Light)

PREPARATION
1. Line a serving platter with spinach.2. Bring 1 cup lightly salted water to a boil in a large nonstick skillet. Add potatoes and beans, cover and cook 5 to 7 minutes just until potatoes are fork-tender (be careful not to overcook or potatoes will fall apart). Drain potatoes and beans.3. In same skillet, heat oil over medium heat. Add bacon and onion; saut้ 5 minutes or until lightly browned and onion is tender. Spoon over spinach along with the drained potatoes and beans.4. Remove skillet from heat; reduce heat to low. Pour dressing into skillet, return to heat and stir until hot. Spoon over salad.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
5/5/09 9:55 A

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Healthy Broccoli Salad

Ingredients
1 large bunch broccoli rabe, ends trimmed off
2 heads broccoli
1 tablespoon golden raisins, cut up
1/4 cup salted cashews, coarsely chopped
1 tablespoon toasted sesame oil
1 tablespoon vegetable oil
3 tablespoons seasoned rice-wine vinegar
2 large garlic cloves, finely minced�
Large pinch cayenne pepper
2 teaspoons sesame seeds, lightly toasted

Salad Prep
Rinse broccoli rabe, steam until tender which should be 3 to 4 minutes. Rinse the rabe under cold running water, then drain. Wrap in a clean tea towel to absorb excess water. Chop into small pieces.

Cut the broccoli florets off and cut into small pieces. Steam for a short time making sure they remain bright green, this should take approximately 3 to 4 minutes. Like the rabe, rinse beneath cold running water. Drain well, and wrap in a clean tea towel to absorb excess water.

Place rabe and broccoli florets in a large bowl with raisins and cashews. Whisk together the oils, vinegar, garlic, and cayenne. Drizzle over salad, and lightly toss. Sprinkle with toasted sesame seeds. Serve at room temperature or chilled.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
2/4/09 1:50 P

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Taco Salad

Nutritional Information
(per serving)

Calories 356
Total Fat 14g
Saturated Fat 5g
Cholesterol 81mg
Sodium 618mg
Total Carbohydrate 26g
Dietary Fiber --
Sugars --
Protein 33g
Calcium --
Serves: 4


Total Time: 30 min
Ingredients
U.S. Metric Conversion chart

1/2 cup(s) prepared salsa
1/4 cup(s) reduced-fat sour cream
1 teaspoon(s) canola oil
1 medium onion, chopped
3 clove(s) garlic, minced
1 pound(s) 93%-lean ground turkey
2 large plum tomatoes, diced
1 can(s) kidney beans, rinsed
2 teaspoon(s) cumin
2 teaspoon(s) chili powder
1/4 cup(s) chopped fresh cilantro
8 cup(s) shredded romaine lettuce
1/2 cup(s) shredded sharp Cheddar cheese

Directions

1. Combine salsa and sour cream in a large bowl.
2. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, about 2 minutes. Add turkey and cook, stirring often and crumbling with a wooden spoon, until cooked through, about 5 minutes. Add tomatoes, beans, cumin and chili powder; cook, stirring, until the tomatoes begin to break down, 2 to 3 minutes. Remove from the heat, stir in cilantro and 1/4 cup of the salsa mixture.
3. Add lettuce to the remaining salsa mixture in the bowl; toss to coat. To serve, divide the lettuce among 4 plates, top with the turkey mixture and sprinkle with cheese.





Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
2/4/09 1:42 P

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Healthy Salad

two cups of green leaf lettuce
one-forth cup raw green beans
one-forth cup snap peas
one-forth cup chopped tomato
one-forth cup sliced carrots
one-forth cup apple slices
one-forth cup blueberries
one-forth cup chopped chicken breast
one chopped hard boiled egg
one ounce of shredded mozzarella cheese
one-eighth cup walnut pieces
lemon and lime wedges

This salad has lots of vitamins, antioxidants, phytochemicals and fiber and comes in at just under 400 calories. Serve this salad with a glass of iced-herbal tea or a big glass of sparkling water with lemon.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
1/14/09 5:55 P

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Cucumber Tomato Salad

Ingredients

• ฝ cup rice vinegar
• 3 Tbls Equalฎ Spoonful
• 3 cup cucumber, unpeeled, sliced ผ-inch thick
• 2 cup tomato, chopped
• ฝ cup red onion. chopped
• salt and pepper to taste

Directions

1. Combine vinegar and Equal.
2. Add cucumbers, tomato and onion. Season to taste with salt and pepper; mix well.
3. Refrigerate covered, at least 30 minutes before serving.

Makes 6 servings. Per Serving: 1 Vegetable, 1 Free.

Nutrition Info Per Serving

Calories 22
Carbohydrate 5g
Protein 1g
Fat 0g
Cholesterol 0mg
Sodium 7mg


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
10/10/08 8:43 P

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Apple and Peanut Salad

4 medium chopped apples
3 cups peanuts
1 small container of whipped topping

Mix ingredients and eat.

(It doesn't get any easier then this salad. Keep the ingredients on hand for when you have unexpected company.)



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
10/10/08 8:43 P

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Reply
Cottage Cheese Salad

2 cups cottage cheese
1/4 to 1/2 cup each of the following:
green pepper, chopped
onion, chopped
tomato, chopped
chives or parsley, optional
Salt and pepper to taste.

Mix all ingredients and chill.


Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
10/10/08 8:42 P

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Garlic Salad

4 stalks celery
4 carrots
1 pint Hellmann's or Best Foods mayonnaise (no substitutes)
1/4 tsp. garlic powder
1 tsp. garlic salt

Place celery and carrots in a blender with a little water. Chop finely, drain and dry between two paper towels. Add garlic powder, garlic salt and mayonnaise. Mix well and chill overnight. Serves 4.




Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
10/10/08 8:41 P

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Tomato Basil Salad

4 large peeled tomatoes (.79)
Salt and pepper (to taste)
1 Tbsp. wine vinegar (.10)
2 Tbsp. olive oil (.05)
1/3 cup fresh basil leaves, chopped into small pieces (.50)

Dice tomatoes and combine with salt, pepper, vinegar, oil and basil. Serve. You may also add cubes of mozzarella cheese.



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
ANGELMOM37's Photo ANGELMOM37 SparkPoints: (48,907)
Fitness Minutes: (23,195)
Posts: 5,299
10/10/08 8:41 P

Send Private Message
Reply
Watermelon Pickles

3 pounds white portion watermelon rind, cubed
5 cups sugar
2 cups cider vinegar
1 cup water
1 Tbsp. whole cloves
1 Tbsp. whole allspice
3 cinnamon sticks, 3 inches each
1 lemon, sliced

Put watermelon cubes in a large pot with enough salted water to cover. Soak overnight. Drain. Cover with fresh, cold water and bring to a boil. Cook over low heat until tender. Drain. In another large pot, combine sugar, vinegar and water. Tie cloves, allspice, cinnamon and lemon in a cheesecloth bag. Add to sugar mixture and stir over medium heat until mixture boils. Boil 5 minutes. Add watermelon cubes and simmer until translucent, about 15 minutes. Remove spice bag and pack pickles in hot, sterilized jars. Refrigerate 2 weeks before using



Tracy -Guelph,Ontario


I'M ON MY WAY!

My highest weight: 303.4
Current weight : 180
Mini goal: 200
Goal weight : 140
Total weight loss so far:125.4 lbs
Team:
Eating on a Budget


 current weight: 180.0 
 
303.4
262.55
221.7
180.85
140
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