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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE SparkPoints: (87,520)
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5/12/13 7:49 A

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Skinny Lemon Tilapia




Yield: 4 servings


Serving Size: 1/4




Skinny Lemon Tilapia

Ingredients
•4 (4 ounce) tilapia fillets
•4 teaspoons margarine, melted
•2 tablespoons lemon juice
•2 tablespoons chopped fresh dill weed
•1 tablespoon lemon-pepper seasoning
•4 teaspoons cream cheese
•2 tablespoons chopped fresh dill weed
•

Instructions
1.Preheat the oven to 375 degrees F (175 degrees C).
2.Grease a baking sheet with cooking spray.
3.Place the tilapia fillets on the sheet, and coat them lightly with cooking spray.
4.Spoon the melted margarine over each fillet, then drizzle with 2 tablespoons of lemon juice.
5.Season with lemon pepper seasoning and 2 tablespoons of dill.
6.Bake for 15 minutes in the preheated oven, or until the fish is opaque and flakes easily.
7.While the fish is baking, combine the cream cheese, 5 tablespoons of lemon juice and 2 tablespoons of dill in a small bowl.
8.Heat in the microwave for 1 minute and 10 seconds, then stir to blend.
9.Place fillets onto serving plates, and spoon sauce around them in a decorative fashion.

Nutrition Info and Tips


Nutrition Info Per Serving Size (1/4 of recipe): Calories: 206.3; Fat: 9.3 g; Carbs: 1.6 g; Fiber: .1g; Sugars: .6 g; Protein: 30 g; WWP: 5




http://www.skinnymom.com/2012/01/29/skin
ny-lemon-tilapia/

Leslie
Central time
Area Captain TOPS ask me about it.
www.tops.org


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CWOMACK138's Photo CWOMACK138 SparkPoints: (31,683)
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2/22/13 1:11 P

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Taco Soup
1 Weight Watcher Point per cup

Ingredients:
1pkg. taco seasoning mix
1 pkg. Hidden Valley Ranch salad dressing mix
2 cans whole kernel corn
1 can chicken or beef broth
2 can black beans
2 can white beans
2 can fat-free refried beans
2 cans Rotel – use mild unless you like it really spicy
2 can diced tomatoes(any flavor)

Directions
Take out a big pot and start opening cans! Do not drain anything. Stir it up add the taco mix and ranch mix. Bring the soup up to just a boil (do not boil more than a moment) cover and simmer for 30 min.

You can also add browned ground beef or turkey – but believe me flavor wise it needs no meat.

Optional - For a real Mexican flavor serve w/ corn tortilla chips.



What have you done today to make you feel proud?

~Cynthia~



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SYN-CA's Photo SYN-CA SparkPoints: (12,834)
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1/22/13 9:05 A

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California Roll in a Bowl

Nutrition Info
Calories: 199.1
Fat: 8.3g
Carbohydrates: 27.3g
Protein: 6.5g
Ingredients

Salad:
1 cup brown rice, cooked (1/2 c dry)
1 head butter or romaine lettuce, chopped
8 oz. imitation crab meat or cooked shrimp, chopped
1 English (seedless) cucumber, thinly sliced (and peeled if not organic)
1 ripe avocado, diced
1 carrot, grated
3 T pickled ginger, chopped (available in the Asian section of most supermarkets)

Dressing:
3 T rice wine vinegar
1 T light soy sauce
Wasabi powder to taste (start with 1/2 t)

Garnishes:
1 T sesame seeds
1 large sheet nori (seaweed), toasted and broken into small pieces

Directions

Combine all ingredients for dressing in a small bowl and whisk ingredients together.

Divide clean, dry and chopped lettuce among four large bowls. Top with crab meat, avocado, cucumber, carrot and ginger. Drizzle dressing over salads, then top with sesame seeds and nori.

xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
You become what you think about
2011 -31
2012 -10

Q1 --2012 Tracker!


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DEBBICZ's Photo DEBBICZ Posts: 2,880
1/10/13 4:36 P

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Egg Cups by Chris

Dice up any veggies you like (I did broccoli, onion and sweet red pepper). Heavily spray a 12 muffin pan with Pam. Fill 1/2 full with veggies. Next add shredded chesse and/or turkey sausage (cooked) until 3/4 full. Finally, crack an egg over each one. Break the yoke with a knife and stir it around to get the egg to seep to the bottom through the veggies. Bake at 375 until lightly golden (about 10 minutes, but watch them). Run a knife around the edge and pop them out. Store in fridge for a week. Heat in microwave for 30 second before eating - YUM!

Love to all of my spark family!! ~ Debbi
Work on results not on excuses!
I want to one day say that I DID IT!


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SCRAP317's Photo SCRAP317 Posts: 949
7/20/11 8:47 A

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Moroccan Quinoa
3 cups Vegetable Broth (or Water)
2 cups Uncooked Quinoa
2 teaspoons Olive Oil
½ teaspoons Curry Powder
½ teaspoons Turmeric Powder
¼ teaspoons Cinnamon
1 whole Small Onion, Finely Chopped
2 whole Small Carrots, Thinly Sliced And Cut Into 1-inch Strips (about 3/4 Cup)
2 whole Scallions, White And Green Parts, Cut Into 1-inch Strips
¼ cups Slivered Almonds, Toasted
½ cups Golden Raisins

Bring broth to a boil in a large pot with a tight-fitting lid. Pour quinoa into boiling broth and reduce heat to a simmer. Cover and allow to simmer for 15 minutes. Remove from heat and allow to rest, covered, for 5 minutes more.

While quinoa is cooking, add olive oil, curry powder, turmeric and cinnamon to a large pan over medium heat. When spices become fragrant, add onion and carrots. Cook, stirring frequently, until onions begin to soften. Remove from heat.

When quinoa is tender, pour onion and carrots over the quinoa. Add scallions, almonds and raisins and stir to combine. Serve immediately.


(¨ ´*•. (¨ ´*•..•*´¨ ) ¸.•*¨) -:¦:- *~Chris~*-:¦:- (¨ ´*•. (¨ ´*•. .•*´¨ ) ¸.•*¨) -:¦:-

Write it on your heart that every day is the best day in the year.
Ralph Waldo Emerson



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SYN-CA's Photo SYN-CA SparkPoints: (12,834)
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3/27/11 11:13 P

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Skillet Beef & Veggie
o 1 lb. top round beef


o 1 tablespoon paprika


o 1-1/2 teaspoon oregano


o 1/2 teaspoon chili powder


o 1/4 teaspoon garlic powder


o 1/4 teaspoon black pepper


o 1/8 teaspoon red pepper


o 1/8 teaspoon dry mustard


o 8 red-skinned potatoes, halved


o 3 cups finely chopped onion


o 2 cups beef broth


o 2 large garlic cloves, minced


o 2 large carrots, peeled, cut into very thin 2-1/2-inch strips


o 2 bunches mustard greens, kale, or turnip greens, stems removed, (1/2 lb. each) coarsely torn


o as needed nonstick spray coating



Directions
1. Partially freeze beef. Thinly slice across the grain into long strips 1/8" thick and 3" wide.



2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.



3. Spray a large heavy skillet with nonstick spray coating. Preheat pan over high heat.



4. Add meat; cook, stirring for 5 minutes.



5. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.



6. Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.



7. Serve in large serving bowl, with crusty bread for dunking.



Yield: 6 servings--Serving Size: 7 oz
• Calories: 359.9
• Total Fat: 11.2 g
• Cholesterol: 99.2 mg
• Sodium: 417.8 mg
• Total Carbs: 20.8 g
• Dietary Fiber: 5.6 g
• Protein: 43.7 g


xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
You become what you think about
2011 -31
2012 -10

Q1 --2012 Tracker!


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CWOMACK138's Photo CWOMACK138 SparkPoints: (31,683)
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Posts: 1,342
3/3/11 12:13 P

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Roasted Kale Chips

Ingredients
1 bunch of Kale
1 Tbsp. Olive oils
Salt to taste

Directions
Pre-heat oven to 350.
Take parchment and cut to fit a baking sheet.
Clean and remove thick stem from kale. I just tear rather than using a knife. Get the salad spinner out or make sure the kale is quiet dry with paper towels.
Drizzle kale with oil and sprinkle with salt. Get your hands in the mix to evenly incorporate the oil and salt.
Lay them out on the baking sheet and Roast until slightly brown and clearly crunchy. Cool and enjoy!

Number of Servings: 4

Nutritional Info
• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 66.2
• Total Fat: 3.9 g
• Cholesterol: 0.0 mg
• Sodium: 146.2 mg
• Total Carbs: 7.3 g
• Dietary Fiber: 2.6 g
• Protein: 2.5 g




What have you done today to make you feel proud?

~Cynthia~



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SHELMG2010's Photo SHELMG2010 Posts: 297
2/21/11 1:41 P

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Mashed Potato Garlic Gallette

1 7/8 lbs potatoes cut in 1 1/2” cubes
4 cloves of garlic
¼ cup skim milk
Drop salt
Drop freshly ground black pepper, to taste

1. Preheat broiler. Spray 9” ceramic plate with non stick cooking spray
2. In medium saucepan of cold water combine potatoes and garlic, cook over med-high heat covered, 15 min until potatoes are tender. Drain, transfer garlic to mini food processor . Return potatoes to saucepan, cover and keep warm.
3. Puree garlic then return garlic to saucepan with potatoes. Add milk, salt and pepper, with potato masher or fork, then wire whisk or electric mixer, beat potato mixture until fluffy.
4. Transfer potato mixture to prepare pie plate, spread evenly. Broil 4” from top for 5 minutes until top is golden brown.


Shelley (Shelmg2010)
Today is a new day! Live it to the fullest!

20lb loss-Red Lobster Visit with girl friends-03/16/12
25lb loss – Pedicure
30lb loss – New workout outfit
40lb loss -New Haircut or color


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SHELMG2010's Photo SHELMG2010 Posts: 297
2/21/11 1:23 P

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Turkey Marinara Sauce

2 Italian-style turkey sausages, crumbled
1 onion chopped
1 garlic clove, minced
2-28 oz cans crushed tomatoes
1 tsp oregano
¼ tsp sweet basil

In a non stick skillet, lightly brown sausage (take skin off and crumble before cooking). Transfer to a slow cooker. In the skillet, sauté the onion and garlic until softened, about 5 minutes. Add to the slow cooker with the tomatoes. Cook on high until thickened, 2 hours. Stir in oregano’ cook 1 hour longer. Mom puts in the oregano at the beginning.

8- 1 cup servings


Shelley (Shelmg2010)
Today is a new day! Live it to the fullest!

20lb loss-Red Lobster Visit with girl friends-03/16/12
25lb loss – Pedicure
30lb loss – New workout outfit
40lb loss -New Haircut or color


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SHELMG2010's Photo SHELMG2010 Posts: 297
2/21/11 1:10 P

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This is my mom's 3-day brisket recipe:

Day 1
9-11lb brisket
Rub brisket with the following mixture:
4T of liquid smoke, garlic salt and onion salt.
Wrap in foil. Refrigerate for 24 hours

Day 2
Repeat day 1 except liquid smoke.
Rewrap in foil and refrigerate 24 hours.

Day 3
Light sprinkle of onion salt and garlic salt. Wrap in heavy duty foil in shallow pan. Bake 325 3-4 hours. removed and cool.

Transfer meet drippings to a sauce pan and add:
3T brown sugar
14 oz ketchup
1/2 cup water
1T of liquid smoke
4T Worcestershire sauce,
1T dry mustard
2 teaspoon celery seed
Simmer for 3 minutes.

Slice brisket thinly, top with sauce. Rewrap, heat at 350 for 40 min and serve.


Shelley (Shelmg2010)
Today is a new day! Live it to the fullest!

20lb loss-Red Lobster Visit with girl friends-03/16/12
25lb loss – Pedicure
30lb loss – New workout outfit
40lb loss -New Haircut or color


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SHELMG2010's Photo SHELMG2010 Posts: 297
2/18/11 11:33 A

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Baked Fish and Potatoes
Pesce e Patate al Forno
Mary Ann Esposito

The easiest baked fish and potato dish you will ever make! Flounder fillets or fillet of sole are perfect because they are thin and cook fast but other types of fish are easily adaptable to this recipe including sea bass, cod, and haddock.

Serves four
Ingredients
2 large baking potatoes, peeled
4 tablespoons extra virgin olive oil
1 pound fillet of sole (8 pieces)
4 tablespoons minced thyme leaves plus 4 whole sprigs
Salt and pepper
1 lemon cut into 4 wedges
Directions
Put the potatoes in a pot, cover with cold water and bring to a boil. Parboil the potatoes for 5 minutes. Drain, cool and cut into thin slices. Set aside.

Lightly brush a 12 1/2 x 9 1/2 x 2-inch baking dish with 1 tablespoon of the olive oil.

Bake at 350 until the fish easily flakes and the potatoes are beginning to brown, about 25-30 minutes.

You can also cook it at 425 for a shorter period of time, 12-15 minutes. All will depend on the thickness of the fish and how thinly the potatoes are sliced.

Cover the bottom of the dish with a layer of the potatoes and sprinkle them with salt, pepper and 1 tablespoon of the thyme leaves. Drizzle 1 tablespoon of olive oil over the thyme. Arrange the fish fillets in a single layer on top of the potatoes. Sprinkle the fish with salt and pepper and 1 tablespoon of the olive oil. Sprinkle 1 tablespoon of the thyme over the fillets.

Cover the fish with the remaining potato slices; add salt and pepper, the remaining thyme and olive oil. Bake uncovered until the fish turns milky white and the potatoes are cooked through.

Use a wide-faced spatula to lift the fish from the baking dish to individual dinner plates. Serve 2 fillets per person.

Garnish with a sprig of thyme and a lemon wedge.

This recipe is featured on show 2022 – Earth and Sea


Shelley (Shelmg2010)
Today is a new day! Live it to the fullest!

20lb loss-Red Lobster Visit with girl friends-03/16/12
25lb loss – Pedicure
30lb loss – New workout outfit
40lb loss -New Haircut or color


 Pounds lost: 6.0 
 
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CWOMACK138's Photo CWOMACK138 SparkPoints: (31,683)
Fitness Minutes: (42,861)
Posts: 1,342
2/3/11 4:12 P

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This is not a "recipe" as much as it is just a quick & easy meal that Kelly and I love that is really low cal & very healthy.

Layer 1 cup brown rice & then 1 cup black beans (we actually just use canned) & then about 1/4 cup of grated low-fat cheddar cheese & then about 1 cup of sauteed onions & then top this all off with about a 1/4 cup of salsa & then a dollop of light sour cream on top.....quick easy & YUMMY!

What have you done today to make you feel proud?

~Cynthia~



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SYN-CA's Photo SYN-CA SparkPoints: (12,834)
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1/29/11 11:51 A

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Rocco’s Brownies under 100 calories. WooHoo!
Ingredients
15 oz canned black beans, rinsed and drained
1/4 cup unsweetened cocoa powder
1 tsp expresso powder
3/4 cup liquid egg substitute
3 tbsp whole wheat pastry flour
3/4 cup agave nectar
1 tbsp unsalted butter, melted
1 tsp vanilla extract

Note: Chris recommended a product from TJs called No Pudge Fudge Brownies. Not sure the calorie content. But she said they are easy (just add water) & Micro and are yummy.

Edited by: SYN-CA at: 1/29/2011 (11:51)
xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
You become what you think about
2011 -31
2012 -10

Q1 --2012 Tracker!


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CWOMACK138's Photo CWOMACK138 SparkPoints: (31,683)
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10/29/10 4:32 P

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Weight Watcher’s Chicken Pot Pie – 6 Points (per serving)
Makes 2 servings
Nurtitional Information per 1 serving = 1 pie
Calories 489
Carbs 60
Fat 12
Protein 27

Ingredients:
1 can mixed vegetables or veg all
1 can fat free or low fat cream of chicken soup
Small can of cooked chicken or 1 chicken breast finely chopped
2 Tablespoons chicken broth
2 frozen (or canned) biscuits**
Instructions:
Mix first four ingredients and pour into two small baking dishes
Roll out biscuits until thin and place on top of chicken mixture making sure it is covered completely

Bake at 350 degrees for approximately 20 minutes or until it is brown on top and edges. (I think it actually took ours 30 to get to the brownness we desired, but we like our crusts pretty brown)

**I buy bag of frozen biscuits and place them two at a time in microwave on 10 seconds & then flip & do 10 seconds on the other side to thaw. Once it is thawed, sprinkle a little bit of flour on a paper towel and a little on top of the biscuit before rolling out with rolling pin.


What have you done today to make you feel proud?

~Cynthia~



 current weight: 246.6 
 
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CWOMACK138's Photo CWOMACK138 SparkPoints: (31,683)
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10/13/10 9:07 A

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Grits & Greens Casserole

6 servings, about 1 cup each | Active Time: 50 minutes | Total Time: 1 1/4 hours

Ingredients
4 slices bacon, chopped (optional)
2 teaspoons extra-virgin olive oil
1 small onion, diced
4 cloves garlic, minced
2 cups reduced-sodium chicken broth or vegetable broth, divided
1/4 teaspoon salt
16 cups chopped collard greens or kale, stems removed (about 1 large bunch, 1 1/2-2 pounds)
2 cups water, plus more as needed
1 cup grits (not instant)
3/4 cup shredded extra-sharp Cheddar cheese, divided
1/4 cup prepared salsa
1 large egg, lightly beaten
Preparation
Preheat oven to 400°F. Coat an 8-inch-square baking dish with cooking spray.
Place bacon (if using) in a large Dutch oven. Cook over medium heat, stirring often, until crispy, 4 to 6 minutes. Remove with a slotted spoon to a paper towel-lined plate to drain. Pour off the bacon fat.
Return the pot to medium-low heat; add oil, onion and garlic and cook, stirring often, until fragrant and starting to brown in spots, 2 to 8 minutes (cooking time will be quicker if you started with bacon). Add 1 cup broth and salt; bring to a boil over high heat. Add collards (or kale); stir until wilted down to about one-third the volume and bright green, 1 to 2 minutes. Cover, reduce heat to medium-low and simmer, stirring occasionally, until tender, 18 to 20 minutes. Adjust heat during cooking to maintain a simmer, and add water, 1/4 cup at a time, if the pan seems dry.
Meanwhile, bring 2 cups water and the remaining 1 cup broth to a boil in a large saucepan. Pour in grits in a steady stream, whisking constantly. Bring to a simmer, whisking constantly. Reduce heat to medium-low and cook, whisking often, until thick, about 5 minutes. Combine 1/2 cup cheese, salsa and egg in a small bowl. Remove the grits from the heat and quickly stir in the cheese mixture until combined.
Working quickly, spread about half the grits in the prepared baking dish. Top with greens, spreading evenly. Spread the remaining grits over the greens. Sprinkle with the remaining 1/4 cup cheese and the reserved bacon (if using).
Bake the casserole until hot and bubbling, about 20 minutes. Let stand for about 10 minutes before serving.
Nutrition
Per serving : 226 Calories; 8 g Fat; 3 g Sat; 2 g Mono; 50 mg Cholesterol; 31 g Carbohydrates; 11 g Protein; 4 g Fiber; 473 mg Sodium; 335 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 1/2 high-fat meat, 1/2 fat

Tips & Notes
Make Ahead Tip: Prepare through Step 5, cover and refrigerate for up to 1 day. Bake at 400°F until bubbling, about 30 minutes.


Edited by: CWOMACK138 at: 10/13/2010 (09:09)
What have you done today to make you feel proud?

~Cynthia~



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SYN-CA's Photo SYN-CA SparkPoints: (12,834)
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10/6/10 10:53 A

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Healthy Low Calorie Deserts
Greek Yogurt with Oranges and Mint (TJs has good Greek Yogurt)
Add oranges, honey, and mint to plain yogurt and you have yourself a healthy and delicious treat for under 200 calories.
Nutrition facts per serving:
171 calories
11g protein
34g carbohydrate
5g fiber
0g fat

Orange Angel Food Cake with Fruit Compote
This cake has 0 grams of fat (yes, you read that right), and contains beta-carotene and fiber, which fight cancer. Eating dessert has never been so good for you.
Nutrition facts per serving:
257 calories
5g protein
3g fiber
61g carbohydrate
0g fat

12 servings Cool: about 2 hours
Bake: 40 minutes
Prep: 50 minutes
INGREDIENTS
• 1 1/2 cups egg whites (10 to 12 large)
• 1 teaspoon cream of tartar
• 1 1/3 cups extra-fine granulated sugar
• 1 tablespoon finely shredded orange peel
• 1 cup sifted cake flour
• 1 1/3 cups water
• 2 6- or 7-ounce packages dried apricots, halved
• 1 cup dried cranberries
• 2/3 cup orange juice
• 1/3 cup granulated sugar
• 2 inches stick cinnamon
• 1/2 teaspoon vanilla
• 1/4 teaspoon almond extract
DIRECTIONS
In an extra-large bowl allow egg whites to stand at room temperature for 30 minutes. Add cream of tartar to egg whites. Beat with an electric mixer on medium speed until soft peaks form (tips curl). Gradually add the 11/3 cups extra-fine sugar, about 2 tablespoons at a time, beating until stiff peaks form (tips stand straight).
Sprinkle orange peel over beaten egg whites. Sift about one-fourth of the flour over beaten egg whites; fold in gently. Repeat, folding in the remaining flour by fourths. Pour batter into an ungreased 10-inch tube pan. Gently cut through batter to remove any large air pockets.
Bake on the lowest rack in a 350° oven about 40 minutes or until top springs back when lightly touched. Immediately invert cake (leave in pan); cool thoroughly. Loosen sides of cake from pan; remove cake.
Meanwhile, for compote, in a medium saucepan combine water, apricots, cranberries, orange juice, the 1/3 cup sugar, the cinnamon, vanilla, and almond extract. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Remove from heat. Discard cinnamon. Transfer the compote to a serving bowl. Serve warm or cool over cake slices.
Big Fudgy Bittersweet Brownies
250 calories
35g carbohydrate
4g protein
3g fiber
14g fat (4g saturated)
Big Fudgy Bittersweet Brownies


9 servings, 1 brownie each
INGREDIENTS
• 1 large egg
• 1 egg white
• 3 tablespoons plain nonfat yogurt
• 1 1/2 teaspoons pure vanilla extract
• 1 1/2 cups sugar
• 1/3 cup canola oil
• 1/2 teaspoon sea salt
• 1/4 cup unsweetened cocoa powder
• 3 ounces high-quality unsweetened baking chocolate, chopped
• 1/3 cup unbleached all-purpose flour
• 1/3 cup buckwheat or presifted whole wheat flour
DIRECTIONS
Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside.
In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth.
Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.
377 calories
23g protein
40g carbohydrate
11g fat (1.5g saturated)
3.5g fiber
Black Forest Banana Split Recipe

2 servings
INGREDIENTS
• 2 cups nonfat ricotta cheese
• 2 bananas, split lengthwise
• 16 halves walnut halves
• 1 teaspoon unsweetened cocoa powder
• 2 teaspoons cherry concentrate
DIRECTIONS
Spoon ricotta into a dessert dish and place a banana half on each side of the cheese. Put the walnut halves on top and dust with the cocoa powder. Drizzle the cherry concentrate on top.

Guilt-Free Double Chocolate Brownies


16 brownies
INGREDIENTS
• Nonstick cooking spray
• 4 tablespoons butter
• 2/3 cup granulated sugar
• 1/2 cup cold water
• 1 teaspoon vanilla
• 1 cup all-purpose flour
• 1/4 cup unsweetened cocoa powder
• 1 teaspoon baking powder
• 1/4 cup mini semisweet chocolate pieces
• 2 teaspoon powdered sugar
DIRECTIONS
Preheat oven to 350 degrees F.
Coat the bottom of a 9-x-9-inch baking pan with nonstick spray. In a medium saucepan, melt butter; remove from heat. Stir in sugar, water, and vanilla. Mix in flour, cocoa powder, and baking powder until combined. Add chocolate pieces. Pour batter into pan; bake for 15 to 18 minutes. Cool in pan on wire rack. Sprinkle with powdered sugar.

111 calories
1g protein
18g carbohydrate
4g fat (3g saturated)
1g fiber
Fresh Raspberry-Mousse Almond Crumb Cake


8 servings, 1 piece each
INGREDIENTS
• 1 cup unbleached all-purpose flour
• 1/3 cup sugar
• 1/8 teaspoon sea salt
• 5 tablespoons unsalted butter, chilled, cut into small pieces
• 1/2 cup low-fat vanilla yogurt
• 1 1/4 teaspoon pure vanilla extract
• 1/2 teaspoon almond extract
• 1 large egg
• 1/2 teaspoon baking powder
• 1/4 teaspoon baking soda
• 4 ounces light cream cheese, room temperature
• 1/3 cup raspberry jam or preserves (preferably seedless)
• 3/4 cup fresh raspberries (optional)
• 3 tablespoons sliced almonds
DIRECTIONS
Preheat oven to 350 degrees F. Combine flour, sugar, and salt in a large bowl; cut in butter with a pastry blender or potato masher until crumbly. Reserve 1/2 cup for later use.
Add yogurt, vanilla and almond extracts, egg, baking powder, and baking soda to mixture. Beat with electric mixer at medium speed until blended. Pour into 8-inch-round nonstick baking pan.
In a small bowl, combine cream cheese and jam; beat at low speed until blended. Spread evenly over batter. Top with reserved flour mixture, sprinkling of raspberries (optional) and almonds.
Bake for 45 minutes, or until edges are browned and center is nearly set. Cool on a rack. Refrigerate 3 hours, or until well chilled. Cut into 8 wedges.
250 calories
5g protein
30g carbohydrate
12g fat (7g saturated)
1g fiber
Spiced Red Wine-Poached Pears


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4 servings View Nutrition Facts
INGREDIENTS
• 2 cups dry red wine, such as Cabernet or Merlot
• 1/4 cup 1 tablespoon sugar
• 1 Juice of orange
• 1X3 inch strip orange zest
• 1 stick cinnamon
• 2 cloves
• 4 firm, ripe pears
DIRECTIONS
In a 4-quart saucepan, combine wine, sugar, orange juice, zest, cinnamon stick, and cloves. Bring to a boil, reduce heat, and simmer for 5 minutes.
While liquid is simmering, peel pears, leaving stems intact. Slice 1/2 inch off the base of pears to create a flat bottom. Gently place pears in liquid, cover, and simmer, turning every 5 minutes, until pears are cooked but still firm, 20 to 25 minutes. Remove from saucepan and set aside.
Turn the heat up to medium-high and cook the liquid until it is thickened and slightly syrupy, about 15 minutes. Pour sauce over pears and chill at least 3 hours before serving.
185 calories
1g protein
45g carbohydrate
1g fat (0g saturated)
4g fiber


xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
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Big Sweet 'n Spicy Veggie Pot


PER SERVING (1 cup): 85 calories, 0.5g fat, 163mg sodium, 20g carbs, 5.75g fiber, 9g sugars, 3g protein -- POINTS® value 1*

Ingredients:
2 cups cubed butternut squash (about half a squash)
1 large eggplant, stem removed, peeled, and cubed
1/2 head of cabbage, cored and cut in chunks
1 zucchini, sliced into 1/4-inch coins
1 large onion, chopped
1 cup chopped carrots
One 15-oz. can pure pumpkin
One 6-oz. can tomato paste
1 1/2 tbsp. brown sugar (not packed)
1 tsp. chopped garlic
1/2 tsp. cinnamon
1/2 tsp. salt, or more to taste
1/4 tsp. cayenne pepper, or more to taste
1/4 tsp. ground ginger, or more to taste
1/4 tsp. ground cumin, or more to taste
1/4 tsp. chili powder, or more to taste

Directions:
Place all cut veggies in an extra-large bowl and set aside.

In a medium bowl, combine all other ingredients and thoroughly mix. Spoon this mixture over the veggies and stir to coat.

Transfer mixture to a crock pot with a capacity of four quarts or more. If needed, pack it in tightly. (It will cook down.)

Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until veggies are very tender.

Stir well and serve!

MAKES 10 SERVINGS


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~Cynthia~



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9/15/10 11:07 P

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20 Snacks under 50 calories!

Kellogg's Bite Size Maple & Brown Sugar Frosted Mini Wheats
These super-tasty sweet treats feature a satisfying crunch (it helps that whole grain wheat is the first ingredient). Six Mini-Wheats will cost you just 47 calories--and you'll get a gram of filling fiber, too.
Nutrition facts for six Mini Wheats: 47 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium

Raspberries
Packed with antioxidants, fiber, and potassium, raspberries are among the Cleveland Clinic's list of 40 best foods for heart health. Research suggests they help lower blood pressure and boost good cholesterol, plus they'll tide you over as a delicious snack.
Nutrition facts for 3/4 cup raspberries: 50 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium

Edy's All Natural Fruit Bar
You'll get 15 percent of your daily vitamin C needs in one 50-calorie frozen pop. Pick from yummy cherry, grape, and tropical flavors.
Nutrition facts for one bar: 50 calories, 0 g fat, 0 mg cholesterol, 180 mg sodium

Root Beer Float
Pour fizzy diet root beer over 1/4 cup of light vanilla ice cream for a treat that will take you back to your youth. Toss your glass in the freezer 10 minutes before dishing for the full frosty effect.
(We used Frostop Diet Root Beer and Breyer's Smooth & Dreamy Light Ice Cream.)
Nutrition facts for one root beer float: 50 calories, 2 g fat (1 g sat fat), 5 mg cholesterol, 33 mg sodium

Jell O Sugar Free Cup with Cool Whip
These single-serving containers of Jell-O make calorie counting oh-so-easy! The gelatin has just 10 calories, the whipped topping adds 25.
(We topped our Jell-O with 2 tablespoons of Cool Whip.)
Nutrition facts for Jell-O with Cool Whip: 35 calories, 2 g fat (2 g sat fat), 0 mg cholesterol, 50 mg sodium

Peach
Increasing your fiber intake (at least 25 grams a day) can significantly lower your heart disease risk, and a peach provides nearly 2 grams. For a special treat, cut one in half and grill both sides to caramelize the natural sugars.
Nutrition facts for one peach: 38 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium

Maraschino Cherries
Stock these simple treats in your fridge for grab-and-go convenience. Each cherry has just 10 calories with no fat or cholesterol.
Nutrition facts for five cherries: 50 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium

Sugar-Free Baskin Robbins Hard Candies
In flavors like Pralines 'n Cream, Fruit Medley, and Mint Chocolate Chip, these long-lasting, creamy candies mimic the taste of their ice cream counterparts. Each piece melts in your mouth for a full 10 minutes.
Nutrition facts for five candies: 50 calories, 1 g fat (0 g sat fat), 0 mg cholesterol, 25 mg sodium

Tea with Sugar Substitute
Calorie-free white, black, red, and green teas have all been shown to contain high levels of antioxidants, which help ward off disease. Add a dash of sugar substitute to sweeten things.
Nutrition facts for a cup of tea: 0 calories, 0 g fat, mg cholesterol, 0 mg sodium

Strawberries
Ripe and juicy, eight strawberries provide more than 100 percent of your vitamin C for the day. For an even sweeter treat, dust five strawberries with 2 teaspoons of confectioners' sugar for only 3 tiny calories more.
Nutrition facts for eight strawberries: 46 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium

Mott's No-Sugar-Added Healthy Harvest Applesauce
This tasty fruit-filled applesauce kicks up your vitamin C quotient: Each 50-calorie snack cup provides 25 percent of your daily needs.
Nutrition facts for one snack cup: 50 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium

Dove Dark Chocolate Promise
Sometimes all you need is one decadent bite of really good chocolate. Plus, the dark kind is full of heart-healthy antioxidants. Enjoy!
Nutrition facts for one chocolate: 42 calories, 3 g fat (1 g sat fat), 1 mg cholesterol, 0 mg sodium

Propel Fitness Water
Sipping a 23 ounce bottle of this fruit flavored water can stave off a candy binge all afternoon, as well as provide much needed hydration and a splash of B vitamins.
Nutrition facts for one bottle: 30 calories, 0 g fat, 0 mg cholesterol, 15 mg sodium

Jelly Belly Sugar-Free Jelly Beans
Jelly Belly's bold jelly bean flavors range from tangerine to sizzling cinnamon to juicy pear. A handful will quench any sweet craving, and with 20 beans you're hardly skimping on portion size.
Nutrition facts for 20 beans: 46 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium

Orville Redenbacher Smart Pop Kettle Korn
Air-based snacks, such as popcorn, help you feel full on fewer calories. The smell of the popped popcorn will also make you feel indulgent, even while you're being sensible.
Nutrition facts for 3 cups popped popcorn: 45 calories, 0 g fat, 0 mg cholesterol, 69 mg sodium

Del Monte No-Sugar-Added Mandarin Oranges
Grab a spoon and you can savor the natural sweetness of mandarin oranges anytime (and nearly anywhere). The 40-calorie portion-controlled snack serves up 100 percent of your daily vitamin C needs.
Nutrition facts for one snack cup: 40 calories, 0 g fat, 0 mg cholesterol, 10 mg sodium

Quaker Quakes Caramel Corn Rice Snacks
Pop five of these mini rice snacks in your mouth and you'll forget you're dieting. The sweet crunch comes without fat or cholesterol and is delightfully low in sugar, too.
Nutrition facts for five rice cakes: 43 calories, 0 g fat, 0 mg cholesterol, 107 mg sodium

Swiss Miss Fat-Free Hot Cocoa with Calcium
The antioxidant level in cocoa is even higher than in red wine. Plus, one mug provides as much calcium as a glass of milk. Add a cinnamon stir stick for no additional calories.
Nutrition facts for one mug: 50 calories, 0 g fat, 0 mg cholesterol, 180 mg sodium
emoticon emoticon emoticon

Edited by: SYN-CA at: 9/15/2010 (23:08)
xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
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7/11/10 11:47 P

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Mexican Wedge Salad

Put cilantro on the salad plate.
Put roasted corn around the cilantro
Put one wedge of lettuce on top of the basal
Put ElTorito Cilantro Pepita Caesar Salad dressing on top of lettuce
Add a few black beans on top
Add a few sliced black olives on the top
Add Queso Fresco Cheese to the top
Add Tostada Chips (I guy the small colored strips from ElPoloLoco)
You can use a whole Jalepeno for garnish (Some eat it;)

xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
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I put a turkey breast in the crock on top of two onion slices with carrots and celery. Put a pat of butter on top, salt, pepper, onion powder, parsley, marjoram, and some fresh sage and thyme from the garden. WOW! The flavour was wonderful! The turkey was so moist and tender! It will be hard to let my husband put the Thanksgiving bird in the oven after that! I put it on high for the first hour and low for 7. Probably could just do low for 8 if you wanted. I'm sure you could change up the spices as you prefer.

xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
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I am cooking something from these wonderful recipes this week. Thanks V and Cindy!
lin

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Balsamic maple glaze Salmon

1/4 cup grapefruit or orange juice
1/4 cup maple syrup
3 tablespoons balsamic vinegar
2 cloves garlic, minced
1 tablespoon olive oil
4 three-ounce salmon fillets or steaks

Prepare grill or broiler. Combine juice, syrup, vinegar and garlic in a saucepan over medium high heat. Bring to a boil and cook 5-6 minutes. Stir in oil. Season salmon with pepper to taste. Brush generously with glaze and grill or broil 10 minutes, occasionally brushing with glaze.

Makes 4 servings.

Nutritional values per serving
Calories: 200
Fat: 6 gm
Saturated Fat: 0 gm

Cholesterol: 0 mg
Carbohydrate: 8 gm
Fiber: 0 gm
Protein: 22 gm
Sodium: 54 mg


xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
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Favorite Crock Pot Recipes

Harvey’s Crock Pot Red Beans & Dumplings

Soak overnight with water covering beans 2 inches above beans. Add water in am 2 inches above beans and plug in. Use setting between low and medium. Season as you like: salt, pepper, chili powder, onion. Add ham and bone and cook 8 hours. Turn on high, add dumplings (bisquick= 2 cups bisquick to 2/3 cup milk) and cook ten minutes uncovered and ten minutes covered. Have beano on hand:)

Note: If you place one slice of onion in the bottom of the crock pot when cooking a roast, it will keep the roast from getting over cooked in that one area.

French Chicken Stew

2 cups mushrooms
1 can stewed tomatoes
3 sliced carrots
1 chopped onion
6 small red potatoes
1 cup fresh green beans
1 cup pitted black olives
1 ½ cup chicken broth
½ cup white wine
1 t Italian seasoning
1 t fresh thyme
½ t black pepper
2 pounds chicken
(thighs, wings, legs or cut up)
½ t salt
2 cups marinara

Combine all liquid ingredients in 5 or 6 Quart crock pot and mix spices. Add chicken and cook 4 hours on high or 8 hours on low. Serves 6

If thicker stock is preferred, add 2 T quick cooking tapioca.

Slow Cooked Barbequed Beef Brisket

8 hours on low setting
Mix: 1 can sliced mushrooms
½ c chili sauce
¼ c brown sugar
2 cloves minced garlic
¾ c beef broth
pepper
Place in the bottom of the crock pot:1 to 2
large onions sliced.
For a thicker gravy/juice:
Mix: ¼ c flour
¼ c cold water
Boil juice from cooked brisket and add above mixture.

Mediterranean style pot roast

Beef pot roast
1 T cooking oil
1 med onion
1 14 oz stewed tomatoes Italian style
2 cloves garlic
mushrooms
2 t herbs de Provence
salt & pepper to taste

Brown beef with spices: salt & pepper etc
add all ingredients over beef in crock pot
cook on low for 8-9 hours or until done


Italian Chicken

**you can just buy the McCormick’s spice pack if you prefer
4 chicken breasts
2 cans Italian stewed tomatoes
1 sm can tomato paste
1/8 t oregano
1/8 t onion powder
¼ t basil
1/8 herbs de province
Salt and pepper
1 clove garlic
¼ c red wine
1 can black olives just prior to serving (optional)

Cook on low for 8-9 hours

May change spices or add additional amount


Slow Cooked Beef Roast

Put Roast in Crock Pot
Add one to two cans of Fat Free Cream of Mushroom Soup
Put on low for 8-9 hours.
Serve with Rice or noodles

Slow Cooked Pork Roast

Put Roast in Crock Pot
Put one Tablespoon of Montreal Chicken Seasonings on top of roast
Add potatoes and carrots and onions
Add half cup of white wine
Cook on low for 8-9 hours

McCormick has two packets of seasonings for slow cookers that are quick and tasty!
Beef Stew
Italian Chicken






Crock Pot Italian Beans and Sausage Stew

1 can black beans
½ bag red beans
2 14.5 oz cans Italian Stewed Tomatoes
**Drain if you want thicker
1 10 oz can rotel
1 6 oz can tomato paste
28 oz chicken broth
**Cut 8 oz if you want thicker
1 cup diced celery
1 chopped red or orange bell pepper
1 cup cut up vine ripened tomato (optional)
2 onions divided
1 pound turkey sausage patties
6 chicken sausages cut into bite size pieces
1 t Kosher salt
2 bay leaves
1 sprig thyme
1/8 t cayenne
1/8 t red pepper flakes
3 cloves minced garlic
1 tablespoon soybean paste (optional)
1/3 cup white wine

Cook Sausage as directed. Add onion for flavor.
Deglaze pan with wine. Put everything in crock pot and simmer for 8 hours. Makes a lot

Beans: Dried beans must be covered by 2 inches and boiled for 2 minutes, cover, remove from heat and let stand for one hour. Drain and rinse. Then add to crock pot. If you put them in without this process, dried beans will be hardened as sugar and acid have a hardening effect and it prevents them from becoming tender.

Chicken & Veg Crockery
2 large onions, sliced
1tsp ground ginger
3 garlic cloves, minced
3 large carrots, diced (I use a 1lb bag of baby carrots)
2 large potatoes, diced
3 lbs chicken pieces (I use skinless, boneless breast)
1/2 tsp ground cumin
1/2 tsp salt
1/2 tsp pepper
1/4 tsp cinnamon
2 Tbps raisins (I use golden raisins)
14.5 ounce can diced tomatoes
3 small zucchini (you can also use some squash)
15 ounce can chickpeas (garbanzo beans)
2 Tbsp fresh parsley (or 1 Tbsp dried)
It says to saute onions with ginger and to brown the chicken, but I just throw it all in the slow cooker. Add chicken and veggies. Mix spices together and then sprinkle over the chicken and veggies. Add raisins and tomatoes. Cover and cook on HIGH for 4-6 hours or LOW for 8 hours. Add sliced zucchini, chickpeas and parsley 30 min before serving.
I know this sounds like it has a lot of ingredients, but it only takes about 20 min to get everything chopped and in the slow cooker. It is really good and, you don't need the chicken if you want to go vegetarian. I serve it with couscous. This is from Kristianna (from MCC)

Thai Style Pork Stew

Stew:
2 pounds boned pork loin, cut into 4 pieces
2 cups julienne-cut red bell pepper
1/4 cup teriyaki sauce
2 tablespoons rice or white wine vinegar
1 teaspoon crushed red pepper
2 garlic cloves, minced
1/4 cup creamy peanut butter

Remaining ingredients:

6 cups hot cooked basmati rice
1/2 cup chopped green onions
2 tablespoons chopped, dry-roasted peanuts
8 lime wedges

1. To prepare stew, trim fat from pork; discard fat. Place pork, bell pepper, and next 4 ingredients in an electric slow cooker. Cover with lid, and cook on low-heat setting 8 hours. Remove pork from slow cooker, and coarsely chop. Add peanut butter to liquid in slow cooker; stir well. Stir in pork.
2. Combine stew and rice in a large bowl. Top each serving with onions and peanuts; serve with lime wedges.
Yield: 8 servings (serving size: 1 cup stew, 1 tablespoon green onions, about 1/2 teaspoon peanuts, and 1 lime wedge).
Calories 412 (30% from fat); Fat 13.6g (sat 3.6g, mono 6.2g, poly 2.5g); Protein 28.9g; Carb 42.3g; Fiber 2.1g; Chol 64mg; Iron 2.9mg; Sodium 425mg; Calc 37mg.
Pork Chops & Mustard-sauced Potatoes

6 pork loin chops, cut 3/4 inch thick
1 T cooking oil

Brown above in a skillet and drain off fat

1 103/4 oz can condensed cream of mushroom soup
1/4 cup dry white wine or chicken broth
1/4 c Dijon-style mustard
1 t dried thyme, crushed
1 clove garlic, minced
1/4 t pepper
6 medium potatoes, cut into 1/4 inch slices
1 medium onion

combine all ingredients and mix. Add potoates and onion; stir to coat and place mixture in crockpot. Placed browned pork chops atop potatoes. Cook on low for 8 hours or high for 4 hours. Makes 6 servings

335 calories, 39 carbs, 11 g fat (3 sat) 17 g protein, 39 mg cholesterol, 705 mg sodium








Edited by: SYN-CA at: 10/5/2010 (15:25)
xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
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Yummy Roasted Vegetables

Mix your cleaned, cut favorite vegetables in a bowl with light coat of olive oil: sweet bell peppers, mushrooms, asparagus, brussel spouts, onions, sweet potatoes, garlic either whole, sliced, minced or a combo! You can add any other veggies you like. Transfer them to a cookie sheet.

Cook in a preheated 450 degree oven for at least 30 minutes (longer if you like them a little blackened)

xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
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Corned Beef and Cabbage (from Cooks.com - this is the one I'm using - I let you know tomorrow whether or not it's a good one - Kelly usually prepared our St. Paddy's day meal, but he's not home.)

3 carrots, cut in 3 inch pieced
3 to 4 lbs. corned beef brisket
2 to 3 med. onion, quartered
1 1/2 cups water
1 sm head cabbage, cut in wedges

Put meat & spice package that comes with corned beef into crock pot with about 1 1/2 cups of water. Cover and cook on low 8 to 10 hours (high 5-6 hours). Add veggies to the crockpot pushing down to moisten. Turn to high & cook an additional 1 to 2 hours.

Note: Vegetables may be varied or omitted for plain corned beef. I added potatoes too.

Edited by: CWOMACK138 at: 3/18/2010 (02:17)
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~Cynthia~



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This article is from a Web MD newsletter:

Recipe Makeovers: 10 Commandments of Healthy Cooking
'The Recipe Doctor' shares her top recipe lightening tips
By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Expert Column

My 10 Recipe Lightening Commandments
1. In most bakery recipes (muffins, cakes, cookies, coffee cakes, bars, brownies, nut breads, etc.) you can substitute whole wheat for two-thirds or one-half the white flour called for. Compared to 1/4 cup of white flour, each 1/4 cup of whole-wheat flour adds 3.5 grams of fiber and various phytochemicals, and doubles the amount of magnesium and selenium. The extra fiber helps slow digestion and increase fullness.
2. In most bakery recipes, you can reduce the sugar called for by one-fourth – and sometimes by one-third -- without a big difference in taste and texture. For example, instead of adding 1 cup of sugar, you can add 3/4 cup. Or, if you like using Splenda, you can replace half of the sugar called for with Splenda (or a similar alternative sweetener approved for use in baking).This cuts the calories from sugar by 48 calories for every tablespoon of sugar you take out or replace with Splenda.
3. In egg dishes (quiches, frittatas, omelets, breakfast casseroles), you can use egg substitute in place of half the eggs. In other words, if the recipe calls for six eggs, you would blend three whole eggs with 3/4 cup egg substitute (1/4 cup of egg substitute replaces each egg). You can replace half the eggs in bakery recipes with egg substitute as well. By replacing one large egg with 1/4 cup egg substitute, you'll shave 45 calories, 5 grams of fat, 1.6 grams of saturated fat, and 213 milligrams of cholesterol. If you don't like to use egg-substitute products, you can also use egg whites for half of the eggs called for.
4. In many bakery recipes, you can cut the fat ingredient (butter, margarine, shortening, or oil) in half. In other words, if a cake recipe calls for 1 cup of butter or margarine, you can usually use 1/2 cup instead. Remember to replace the missing fat with a similar amount of a moist but healthy ingredient (fat-free sour cream, orange juice, low-fat yogurt, applesauce, etc.) This change cuts both fat and calories, since each gram of fat translates into 9 calories as opposed to 4 per gram for protein or carbohydrate.
5. Cook with reduced-fat or fat-free products when available -- and when they taste good. Try fat-free sour cream, fat-free half-and-half, reduced-fat cheeses, light cream cheese, light mayonnaise, extra lean meat without skin or visible fat, reduced-fat or light sausage, less-fat turkey bacon, light salad dressings, and light margarine for frosting . Many cut calories and saturated fat along with total fat. A few fat-free products are in my arsenal as well: fat-free sour cream and half-and-half, chicken broth, wine, strong coffee, fruit purees, and fruit juice. These foods add moisture, and sometimes flavor, to recipes where you aren't using a lot of fatty ingredients.
6. Never deep-fry when you can oven-fry or pan-fry with a lot less oil. Choose canola oil or olive oil, and use about 1/2 teaspoon per serving (depending on the item). When you pan-fry or oven-fry in a controlled amount of oil, you can cut a lot of the fat and calories your food would soak up if it were submerged in hot oil. For every tablespoon of oil you cut, you'll save 120 calories and 13.5 grams of fat.
7. Use whole grains in your recipes whenever possible. We've already talked about whole-wheat flour, but you can also substitute brown rice for white rice, add barley to stews and casseroles, and look for recipes that call for oats. There are also multigrain blends and whole- wheat pastas to choose from in supermarkets now. Whole grains offer a plethora of health benefits, plus fiber to fill you up. One-fourth cup of dry brown rice contributes 2 grams of fiber and a 2-ounce serving of dry multigrain spaghetti adds 4 grams or more of fiber to your diet.
8. Extra ingredients and embellishments can often be removed or cut in half. If a recipe calls for chocolate chips, you can use less. If it calls for dotting your casserole or pie with butter, you can skip this step. In a cake recipe, you can use half the original amount of frosting (in a double-layer cake, just frost the top and middle and forget the sides). And in some cakes, bars, and cookies, you can skip the frosting in favor of a light sprinkling of powdered sugar. Using 2 tablespoons of frosting instead of 4 will shave 130 calories, 4.5 grams of fat, and 2 grams of saturated fat. Each tablespoon of chocolate chips you skip cuts the calories by 50 per serving, the fat by 3 grams, and the saturated fat by almost 2 grams.
9. Use top-quality ingredients when possible. Start with the best-tasting, freshest ingredients you can find. For example, I use fresh garlic (I buy it already minced in jars) and fresh herbs when I can -- they usually have more flavor than the dried. Use ripe tomatoes and just picked lemons for zest or juice, extra-fresh fish, the sharpest reduced-fat cheddar cheese, and so on. All this means your lighter dish will be more likely to pass muster with the masses!
10. Switch to "smart fat" ingredients when possible. Certain fats, when used in moderation, actually have health benefits! Omega-3 fatty acids (found in fish and some plant foods like canola oil and ground flaxseed), as well as oils that contain monounsaturated fats (like olive and canola oil) and foods high in monounsaturated fats (like avocado and almonds) may help protect against heart disease. In recipes, you often have a choice of which oil or margarine to use. You can also add fish to some entrée recipes instead of red meat. When a recipe calls for melted butter or margarine, you can often substitute canola or olive oil. Foods fortified with or containing omega-3s are starting to pop up in several aisles in the supermarket, including low-fat milk, eggs, and multigrain pastas.

You can read this article in its entirety here
www.webmd.com/food-recipes/features/reci
pe
-makeovers-10-commandments-of-healthy-
cooking?page=2


xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
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HEALTHIERME47's Photo HEALTHIERME47 Posts: 98
3/15/10 5:09 P

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I bought some Jenny O sausage. My store had Polish and Italian.

I am making kale tonight.
Thanks V
DarLin

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3/10/10 10:45 P

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Roasted Green Beans
Snap the ends off the blue lake (or regular) green beans.

Put pine nuts in a pan by themselves on medium heat for 2 - 3 minutes until they turn brown. Remove & reserve

Add Olive Oil to coat the pan

Add sliced garlic and cook a few minutes.

Add green beans and pine nuts. Cook until green beans are done to your liking--I like mine a little crunchy.




xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
You become what you think about
2011 -31
2012 -10

Q1 --2012 Tracker!


 current weight: 276.0 
 
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3/10/10 10:38 P

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Wild Rice Stuffed Trout
A hearty stuffing studded with walnuts, dried cherries, and green onions goes great with the mild
flavor of farm-raised trout

Note: I used instant brown rice and just added the toasted walnuts, cherries, etc.—very simple

• 2 tablespoons olive oil
• 1 tablespoon unsalted butter
• 1 onion, diced
• 2 cloves garlic, minced
• 1/2 red bell pepper, diced
• 1/2 cup wild rice, rinsed and well drained
• 3/4 cup water
• 3/4 cup chicken stock
• 1/4 teaspoon dried thyme, crumbled
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• Pinch of ground allspice
• 1/4 cup toasted walnuts, finely chopped
• 1/4 cup dried cherries or dried cranberries, diced
• 2 green onions, finely chopped
• 4 whole, dressed trout, 3/4 pound each, rinsed drained, and patted dry
• Additional salt and freshly ground pepper

Melt I tablespoon of the olive oil and the butter in a medium saucepan over medium-high heat; add the onion,
garlic, and red bell pepper. Cook 10 minutes, or until the vegetables are tender, stirring occasionally. Do not allow
the vegetables to brown. Add the wild rice and cook 2 minutes, stirring often to coat individual rice grains with oil.
Add the water,chicken stock, thyme, 1/4 teaspoon salt, 1/8 teaspoon pepper, and allspice and bring to a boil.
Reduce heat to medium-low and simmer 45 minutes, or until rice kernels blossom and the rice is tender.
Remove the rice from the heat, drain off any excess water, and stir in the walnuts, dried cherries, and green onions.
Ten minutes before cooking the fish, preheat oven to 350°F. Lightly coat a baking sheet large enough to
hold the trout without crowding with oil or nonstick cooking spray.
Sprinkle inside the cavities of the fish lightly with salt and pepper. Spoon 1/4 of the stuffing into the cavity
of each fish and place on the prepared baking sheet. Brush the outside of the trout with the remaining
1 tablespoon olive oil and cook 18 to 20 minutes, or until the trout are opaque through the thickest part
(just behind the head). Divide the trout among individual plates and serve immediately.
Serves: 4




xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
You become what you think about
2011 -31
2012 -10

Q1 --2012 Tracker!


 current weight: 276.0 
 
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3/10/10 11:35 A

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Kale & Jenny O's lowfat Turkey Sausage

Cut sausage in 1 inch pieces
Coat pan with olive oil
Add sausage
(Can also add garlic & onions)
when above is cooked, add 1/2 cup of low fat chicken broth
Add cleaned, cut Kale
Cover and cook on medium heat for 5 minutes.

xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
You become what you think about
2011 -31
2012 -10

Q1 --2012 Tracker!


 current weight: 276.0 
 
286
264.25
242.5
220.75
199
SYN-CA's Photo SYN-CA SparkPoints: (12,834)
Fitness Minutes: (630)
Posts: 2,682
3/10/10 11:32 A

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Kale (can use green Kale, Purple Kale, or Lacinato Kale)

Clean & cut Kale (I use it ALL)
Add Olive Oil to coat large pan
Add 3 - 5 cloves of sliced garlic
Add sliced onions (optional)
Saute a couple of minutes until done
Add Kale and stir to coat Kale leaves
Add 1/2 cup low fat chicken broth
Put lid on pan and leave on med heat for 5 minutes.

xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
You become what you think about
2011 -31
2012 -10

Q1 --2012 Tracker!


 current weight: 276.0 
 
286
264.25
242.5
220.75
199
SYN-CA's Photo SYN-CA SparkPoints: (12,834)
Fitness Minutes: (630)
Posts: 2,682
3/9/10 10:29 P

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emoticon
Spicey Cod

Put a little olive oil on baking pan
Add Salt & pepper and Cajun Season on Cod
Add pats of butter
Bake 350 for 15 minutes in toaster or regular oven
YUM!

xxoo
Blessings,
♥•*Syn*•♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((¸¸.•*´´*•.¸♥¸.•*´´*•.¸¸))
You become what you think about
2011 -31
2012 -10

Q1 --2012 Tracker!


 current weight: 276.0 
 
286
264.25
242.5
220.75
199
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