SparkPoints: (51,352)
Fitness Minutes: (76,227)
Posts: 5,108
7/2/08 10:06 P

posting in this thread. Please see the "Share Recipes" thread.

Thanks!

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Fitness Minutes: (591)
Posts: 575
6/27/08 5:01 P

Honey Pecan Chicken
this is from WW make it in minutes cookbook.

1/2 cup pecans
2 tbs cornflakes
2 tbs honey
1 tbs reduced- sodium soy sauce
4 (5 oz) skinless chicken breast

Preheat oven to 425. Line a baking sheet with foil.

Finely chop pecans in food porcessor. Sprinkle the pecans and cornflake crumbs on a sheet of wax paper. Combine honey and soy sauce in a shallow bowl. Dip both sides of chicken into honey mixture, then into pecan mixture. Arrange ont he baking sheet in a single layer; spray lightly with nonstick spray. Bake until chicken is cooked through, about 5 mins on each side.

ww-7pts.
296 cals
12g fat
13g carbs
1g fiber
35g protein

Pounds lost: 4.0

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Posts: 1,178
6/19/08 11:19 P

I love this salad. And the longer it is in your fridge, the better it gets.

Marinated Gimme green Salad

one bunch dino kale
purple cabbage, shredded coarsely
2 scallions
sunflower sprouts (I never have used these)
1 cup toasted pumpkin seeds
½ avocado
Optional: fresh herbs to taste-try mint or cilantro!


Dressing
2 cloves garlic, pressed or minced
1/4 c seasoned rice vinegar
1/2 c olive oil
2T toasted sesame oil
Tamari to taste

Wash greens; chop kale by rolling into a tube and
slicing thin. Combine all salad ingredients into large
bowl. Blend dressing ingredients, pour over salad and
mix.

I trust you will love it!

I sometimes put in cubes of baked tofu--yum!

current weight: 134.0

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SparkPoints: (75,028)
Fitness Minutes: (50,831)
Posts: 6,135
6/15/08 10:02 P

I don't remember where I got this recipe, but it's one of my favorites. I think I sweated the whole time I was eating it tonight. It is a bit spicy. But maybe the "heat" raises one's metabolism a bit. Whatcha think?

20-Minute Chicken Creole

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

Nonstick cooking spray, as needed
1 lb boneless, skinless chicken breasts cut into 1 inch strips
1 can (14 oz.) tomatoes, cut up (can use low-sodium tomatoes) (DO NOT DRAIN!) [I use no salt added diced tomatoes]
1 C. low-sodium chili sauce [or whatever you can find]
1 ½ C. green pepper, chopped (1 lg.)
½ C. celery, chopped
¼ C. onion, chopped
2 cloves minced garlic
1 T. fresh basil - or 1 t. dried
1 T. fresh parsley - or 1 t. dried
¼ t. crushed red pepper
¼ t. salt [I use a no-salt blend like Mrs. Dash]

Spray a deep skillet with nonstick cooking spray. Preheat pan over high heat.

Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.

Add remaining ingredients. Bring to a boil; reduce heat and simmer, covered, for 10 minutes.

Serve over hot cooked rice or whole wheat pasta.

Yield: 4 servings--Serving Size: 1-1/2 cup
Each serving provides (approx.):
Calories: 255
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 100 mg
Sodium: 465 mg

current weight: 120.0

120 116.25 112.5 108.75

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SparkPoints: (12,773)
Fitness Minutes: (3,485)
Posts: 1,353
6/2/08 4:45 P

I just saw this online and thought it looked yummy:

Coconut-Lime Chicken & Snow Peas Recipe
www.cooking.com/recipes/static/recipe9946.
htm

current weight: 192.0

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Fitness Minutes: (267)
Posts: 1,267
5/29/08 10:14 P

Another spark find. I've not tried this one yet either but sure sounds yummy!

Very Lemony Chicken

Serves: 4

Using skinless chicken breasts means this tangy dish is lower in saturated fat and cholesterol.

INGREDIENTS
1-1/2 lb. chicken breast, skinned and fat removed
1/2 cup fresh lemon juice
1/2 cup fresh sliced lemon peel
3 teaspoons chopped fresh oregano or 1 teaspoon dried oregano, crushed
1 medium onion, sliced
1/4 teaspoon salt
Black pepper to taste
1/2 teaspoon paprika

DIRECTIONS
1. Place chicken in 13x9x2" glass baking dish.
2. Mix lemon juice, lemon peel, oregano, and onions. Pour over chicken, cover and marinate in refrigerator several hours or overnight, turning occasionally.
3. Sprinkle with salt, pepper, and paprika.
4. Cover and bake at 325 degrees F for 30 minutes. Uncover and bake 30 minutes more or until done.

NUTRITION INFO (per breast)
Calories: 158.6
Fat: 1.6 g
Carbohydrates: 8.4 g
Protein: 28.0 g

SparkPoints: (12,564)
Fitness Minutes: (267)
Posts: 1,267
5/27/08 8:26 P

Spark's recipe of the day from 05/26/08. I've not tried it yet, but it sounds good and may be my experiment this coming weekend.

Sticky Chicken

Serves: 4

This roasted chicken gets its sticky coating from the juices it releases while being baked.

INGREDIENTS
1 teaspoon salt
2 teaspoons paprika
1 teaspoon cayenne pepper
1 teaspoon onion powder
1 teaspoon thyme
1 teaspoon white pepper
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1 ready-to-cook 1 lb. roasting chicken
1 cup chopped onion

DIRECTIONS
1. In a small bowl, thoroughly combine all the spices.
2. Remove giblets from chicken; clean the cavity well and pat dry with paper towels.
3. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep under the skin.
4. Place in a resealable plastic bag, seal and refrigerate overnight.
5. When ready to roast chicken, stuff cavity with onions, and place in a shallow baking pan.
6. Roast, uncovered, at 250° F for 5 hours. After the first hour, baste the chicken occasionally (every half hour or so) with pan juices. The pan juice will start to caramelize on the bottom of the pan and the chicken will turn golden brown. If the chicken contains a pop-up thermometer, ignore it or remove it.
7. Let chicken rest about 10 minutes before carving. If you carve meat too soon after cooking, the juices will run out and the meat will be dry.

NUTRITION INFO (per serving)
Calories: 83.2
Fat: 1.7 g
Carbohydrates: 5.6 g
Protein: 11.5 g

SparkPoints: (5,479)
Fitness Minutes: (5,949)
Posts: 308
5/9/08 9:05 A

Here is a recipe that I have modified from Cooking Light. My husband loves it. Serves 4

Shrimp Pad Thai
1lb of Shrimp
8 oz uncooked rice noodles-
2 Tbsp fish sauce
2 Tbsp lite soy sauce
2 Tbsp sugar
1/4 tsp crushed red pepper
1 Tbsp of olive oil
3 tsp of egg whites
2 garlic cloves, minced
1 Tbsp of reduced fat peanutbutter
4 choped green oinons
1/4 cup of unsalted peanuts
Cook rice noodle acording to package. Mix fish sauce, soy sauce, sugar, and crushed red pepper in a small bowl. Set aside. Heat oil in large skillet with garlic, saute shrimp until done, add egg white untill scrambled. Add noodles, peanut butter and sauce mixture into skillet. Stirring until heated. Add green onion and peanuts.

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 282.3
Total Fat: 11.3 g
Cholesterol: 172.3 mg
Sodium: 1,328.9 mg
Total Carbs: 59.3 g
Dietary Fiber: 3.3 g
Protein: 31.7 g

It is VERY high in sodium, so if you are watching your salt intake beware. I haven't tried to reduce the soy sauce or fish sauce but I am sure that is where the sodium is.

current weight: 142.0

154 146.75 139.5 132.25

125

SparkPoints: (51,352)
Fitness Minutes: (76,227)
Posts: 5,108
5/6/08 4:13 P

Oh my gosh. These sound good. And, I was looking for something to do with avocado besides guacamole.

Do you have a preference on fish sticks? It's been so long since I bought them.

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Posts: 277
5/6/08 1:16 P

Quick and easy fish tacos:
Two fish sticks baked until crunchy
2 corn tortillas
2 slices avocado
1 tbsp lite sour cream
cabbage and cilantro to fill

Once fish is hot and crunchy, build your tacos and fill with your favorite low fat garnishes. I like to squezze some fresh lime juice on top to add a bit more flavor

Edited by: MERC92 at: 5/6/2008 (13:15)

SparkPoints: (51,352)
Fitness Minutes: (76,227)
Posts: 5,108
4/22/08 3:10 P

I'd been doing a version of this for lunch and decided to try it as a casserole. It may not suit everyone, but here goes:

1/2 lb hamburger, cooked
1 can (15 oz) Bush's Chile Beans (or your preferred brand)
1 1/2 cups brown rice, cooked

Mix together in a 1 to 1 1/2 qt casserole. Sprinkle about 1/2 ounce finely shredded cheddar cheese on top.
Bake in a 350 degree over for about 20-30 minutes. Makes 3 servings, each about 268 calories (if you use 4% fat hamburger meat and 2% cheddar cheese). It's pretty filling as well.

I also added a little chili powder. Modify to suit your tastes.

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Posts: 95
4/11/08 6:17 P

I made up this recipe for my dinner tonight...it was so good i have to share it. It's for one person...obviously you would double if you were cooking for two:) It comes up to just under 400 calories and it's kept me full so far. I wrote it down so I don't forget exactly how I did it.

Chicken Avacado Salad
1 chicken breast grilled and diced
1/2 avocado fruit pitted, peeled, and diced
1/4 cup chopped onions
1 clove of garlic, thinly chopped
1/4 jalapeno pepper, thinly chopped (more or less to taste)
1 roma tomato, diced
sprinkle of shredded cheddar cheese
2 tbsp. apple cider vinegar
salt and pepper to taste

Mix all ingredients except for cheese, salt, and pepper together. Add cheese, salt and pepper to taste. Eat alone, serve with lettuce wraps, or tortillas. Enjoy!!!

SparkPoints: (12,564)
Fitness Minutes: (267)
Posts: 1,267
4/2/08 9:59 A

Honey Mustard Roasted Chicken

Serves: 4

Rich, flavorful honey mustard chicken with carrots and potatoes.

INGREDIENTS
1 lb. potatoes cut into wedges
2 lbs. chicken
6 medium carrots, sliced
2 tablespoons olive oil
1-1/2 tablespoons honey
3 tablespoons mustard
1 teaspoon rosemary
2 heads garlic
salt and pepper to taste

DIRECTIONS
1. Preheat oven to 425 degrees F.
2. In a shallow pan, toss potatoes and carrots with oil, salt and pepper.
3. Nestle peeled garlic cloves amongst the vegetables and scatter the rosemary on top.
4. Arrange the chicken among the vegetables and bake uncovered for 30 minutes.
5. Meanwhile, stir the mustard and honey together.
6. Remove the pan from the oven. Carefully take the chicken from the pan to another clean plate. Spread the honey-mustard mixture over the chicken.
7. Stir vegetables in the pan, return coated chicken to the pan, and place pan back into the oven. Bake 10-20 minutes, until chicken is cooked and vegetables are tender.

NUTRITION INFO
Calories: 357
Fat: 9 g
Carbohydrates: 39.4 g
Protein: 30.5 g


This is a spark recipe - sounds very yummy.

SparkPoints: (6,472)
Fitness Minutes: (2,835)
Posts: 879
3/26/08 2:01 P

Oh yeah, I just love shrimp in stir frys and healthy stews/gumbos. Whenever hubby decides he wants to stop for Chinese food, I always have him get me steamed shrimp & veggies as a healthy alternative. Always hits the spot, sans guilt!

Pounds lost: 30.0

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50

Posts: 2,659
3/26/08 8:42 A

Fitnut - I buy the frozen shrimp in a bag so they are on hand whenever I need them. This sounds like a good way to use them!

SparkPoints: (6,472)
Fitness Minutes: (2,835)
Posts: 879
3/24/08 7:04 P

Hubby had bought a shrimp cocktail platter, and when he asked if I wanted any I told him to save some shrimp so I could make a stir fry. I was surprised at how well it turned out. I used stuff I already had on hand:

2 oz. shrimp
1 clove garlic, chopped
1/4 cup carrots, sliced thin
1/4 cup broccoli florets
1/4 cup snow peas
1/4 cup mushrooms
1/4 cup reduced-fat or FF crumbled feta (I used FF)
1/2 Tbsp. hoisin sauce
1 egg white (or 1/4 cup liquid egg whites)

I sauteed the garlic and shrimp in olive oil cooking spray over medium heat for a few minutes, then removed from the pan. I added the carrots & broccoli first, cooked for about 3-5 minutes, then the peas, shrooms, feta, hoisin sauce, shrimp & garlic, and *egg and cooked, stirring constantly, until heated through and veggies were done.

*I'd recommend pre-cooking the egg over hard and then adding it to the mix after it's done. Turned out kinda mushy when I added it to the pan.

It was pretty darn good, I must say (doing her Ed Grimley voice).

Cals: 200
Fat: 2 g
Carbs: 15 g
Protein: 27
Sodium: 735 mg
Fiber: 3.5 g

I had this as a late meal, so I wanted take it easy on the fat & carbs, but you could always use reduced-fat feta, EVOO, one whole egg, or maybe serve over brown rice for more substance.

Pounds lost: 30.0

0 12.5 25 37.5

50

Posts: 2,659
3/12/08 10:45 P

Here's one of my easy stand-bys:

Chicken or shrimp, cooked in oil mix from artichokes
Jar of marinated artichokes
Can of diced tomatoes
Pasta or rice or bulgur

Artichokes have enough seasoning for us and with pre-cooked frozen shrimp, it's really quick!

SparkPoints: (51,352)
Fitness Minutes: (76,227)
Posts: 5,108
2/12/08 10:02 P

Those sound good! I'm going to have to try.

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Posts: 1,026
2/12/08 6:54 P

Burritos have become a huge dinner staple for my diet.

I dont think the recipe is really from anywhere but various kitchens in my family... and probably many others!

1-2 cups brown rice
1-2 chicken breasts cut into 1in cubes
we look for the corn tortillas with the most aggreeable nutrition facts...
a sprinkle of grated cheese
Generous dash of chili powder (probably over a tbsp)
About half that much cumin
1/2 packet taco seasoning
tapatio for extra spiciness

Cook brown rice like normal, but add cumin and chili powder to the water... you may also add fresh salsa and use any combination of chicken broth/water to taste.

Sautee the chicken with taco seasoning and a few sprinkles of tapatio... include onions and peppers if you like (but dont use oil! it adds a surprising amount of fat... the juices from the food will be fine in any non stick skillet)

Wrap 'em up with that sprinkle of cheese and they're filling and delicious!!

For Saturday and Sunday mornings, replace chicken with half a small baked potato and one scrambled egg for a giant breakfast burrito!!

Both are only about 400 cals for two small (6 in) corn tortillas or 1 larger (10 in) tortilla if you can find one with agreeable nutrition facts (try to find ones under 120 cals)

i know it's not real specific, but it's not something we've ever written down or measured out spices for... just throw together!

Best thing about burritos... substitute whatever you like that's within your limits! they're delicious!

current weight: 215.8

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Posts: 409
2/12/08 1:38 P

I made bran muffins from a box I found in the organic section of the store and added some cut up apple to them and they were great. I am looking for a healthy from scratch recipe so I'll check yours out!

current weight: 168.0

168 159.25 150.5 141.75

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SparkPoints: (51,352)
Fitness Minutes: (76,227)
Posts: 5,108
2/11/08 4:03 P

This weekend I baked Golden Bran muffins. Never baked a bran muffin in my life (and I've baked LOTS of muffins). Since this is from a cookbook, the recipe wasn't submitted to SP, but it is in my Cookbook on SP Recipes (look for Adlins).

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Posts: 29,215
2/8/08 10:12 P

Im really glad you added the serving size and what it acutally consists of..ie 4 oz...because a lot of the recipies I have tried do not break it down like that and then it turns out to be a freaken guessing game...thanks so much eh

current weight: 197.0

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SparkPoints: (12,564)
Fitness Minutes: (267)
Posts: 1,267
2/8/08 9:38 P

Beef Stroganoff for the 21st Century

Serves: 4
Serving Size: approximately 4 oz. beef and 3/8 cup pasta

Ready in 25 minutes!

INGREDIENTS
1 lb. beef tenderloin tips
1-1/2 cups whole wheat bow tie pasta
1/2 lb. mushrooms, sliced
1/3 cup chopped onion
2 teaspoons olive oil
2 tablespoons whole wheat flour
1 (10.5 oz.) can beef broth

DIRECTIONS
1. Cook pasta according to package directions.

2. While pasta is cooking, trim fat from meat and cut into 1 x 1/2" pieces. Spray a large skillet with vegetable cooking spray. Heat skillet over medium-high heat until hot. Add beef and stir-fry 3-5 minutes until outside surface is no longer pink. Remove from skillet.

3. In the same skillet, add the olive oil and heat until hot. Add the onions and mushrooms and cook until tender, about 2-3 minutes.

4. Stir in the flour. Gradually add 1 cup beef broth, stirring until blended. Bring to boil. Cook and stir 2 minutes. Return beef to skillet and heat through. If stroganoff appears too thick, add more beef broth to thin as desired.

5. Salt and pepper to taste.

6. Serve beef mixture over pasta. Add dollop of sour cream, if desired.

NUTRITION INFO
Calories: 389
Fat: 24 g
Carbohydrates: 15 g
Protein: 27 g


Recipe is from spark.

Posts: 29,215
2/2/08 11:38 A

wow some really great receipies and ideas here as well...I've been trying some of the spark recipies and have a hankering for pancakes lately, so far one I keep going back to is the cottage cheese pancake...I'll post the link here at the end:

These are crisp and golden on the outside and creamy on the inside! The cottage cheese gives these pancakes their tangy flavor and creamy texture. Serve with butter and pure maple syrup.
10 Minutes to Prepare and Cook


Ingredients

2c Cottage Cheese
4 eggs
1/2 c flour


Directions
Mix cottage cheese,eggs & flour in a small bowl. Let rest for an hour or overnight in the fridge.
Heat nonstick griddle
Spoon batter on griddle and fry untill bubbles on the surface of the pancale remain open. When bottom side is a nice golden brown flip till other side is the same color.
Finish pancakes on a plate with a little Sweet n Low and add sliced fruit of your choice.

Number of Servings: 8

Recipe submitted by SparkPeople user TABBYKAT75.

I actually used dried cottage cheese this 3rd time for really thick pancakes and of all the ones I have done so far, these freeze and reheat the best..Im having some for breakie this morning !!!



recipes.sparkpeople.com/recipe-detail.asp?
recipe=205625

current weight: 197.0

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SparkPoints: (51,352)
Fitness Minutes: (76,227)
Posts: 5,108
1/27/08 8:25 P

Easy Egg and Oat One Pan Breakfast

This is from the Radiant Recovery Website, www.radiantrecovery.com/breakfast.html#Eas
y, (for sugar sensitive people)

My cut in half version:

1 egg
1 apple (small) - chopped
3 oz lowfat or fat free plain or flavored yogurt or Milk
1/2 cup oats
cinnamon and nutmeg to taste

Mix all ingredients in a bowl and either scramble or cook as a pancake.

I used yogurt and did it as a pancake. Got three medium sized. As above, 320 calories. It's also in my SP Cookbook.

Edited by: ADLINS at: 1/27/2008 (20:27)

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Fitness Minutes: (41,827)
Posts: 6,191
1/26/08 1:56 P

Well, this week I tried SP's recipe for Peanut and Sesame Noodles:
recipes.sparkpeople.com/recipe-detail.asp?
recipe=112

It turned out pretty well. I grated the ginger instead of slicing it (since I didn't want to eat big chunks of ginger) but I think that made the flavor of the ginger much more intense - so it overpowered the peanut and sesame flavor a bit. Next time I'll cut down on the ginger.

Also, after I ate half the recipe for dinner one night (1 cup = 2 servings!) I decided that I would bulk it up (and calm the spiciness down a bit) with some shrimp, shredded carrots, bean sprouts, and green onion slivers. I stir-fried them in a teaspoon of sesame oil and added another tablespoon of toasted sesame seeds, then dumped the rest of the noodles on top and mixed them together. Yum! It reminded me of Pad Thai or another Thai dish with peanut sauce. Also, I then only ate 1 serving of noodles (half of what was left) for dinner, because there was so much more there. I highly recommend it this way!

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1/25/08 10:43 A

Both recipes sound good. I love Chipotle, but after looking at their calories, I was aghast. Good thing I never ate a whole burrito at one sitting! (They're huge).

I've been experimenting with making my own version of their food in a bowl (if you leave off the tortilla you lose a lot of calories). So, last night I had rice, black beans, baked chicken all mixed in a bowl, with a dab of the homemade guacamole and and some shredded cheddar cheese. I baked the chicken using McCormicks Caribbean Jerk (I think) seasoning. Might not be good if your tracking sodium, but it does give it a little spicy, tangy flavor.

I supposed it could also be wrapped in a small tortilla.

Edited by: ADLINS at: 1/25/2008 (10:42)

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1/25/08 10:32 A

I'm going to have to play with the recipe too. I see that it's pretty high in carbs. But there are ways to reduce that and I'll have to play in the kitchen and figure it out.

Posts: 2,579
1/25/08 10:20 A

That does sound pretty good. I'd sub black beans for the pinto beans, but that's because I prefer black beans.
The other night after working my second job I got home and went to bed. After an hour of tossing and turning and listening to my stomach growling, I got up and made the thing that I came up with while lying in bed.
I grabbed a whole wheat pita out of the freezer and nuked it for 45 seconds so it was soft and warm. Meanwhile, I put some olive oil in a small dish with some pesto spice mix I have, and a little bit of crushed garlic (I always have a jar of crushed garlic on hand). I spread that over the pita, added a sprinkling of Italian six cheese blend and put it in the oven at 475 for a couple minutes until the cheese was delightfully melted, bubbly, and gooey. It was delicious and once I devoured my little midnight snack, I went back to bed and fell right asleep:D

current weight: 250.0

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SparkPoints: (12,564)
Fitness Minutes: (267)
Posts: 1,267
1/25/08 9:56 A

A very good sounding spark recipe. I'll be trying it myself soon.

Vegetarian Taco Salad

Serves: 4
Serving includes 2 taco shells (or 30 g baked tortilla chips)

Brought To Your Kitchen From SparkPeople Member LBBROCK195. "This is another easy, versatile recipe that I use often. I call for canned beans in my recipes, but I like the taste of homecooked beans. If you have a crock pot, there is no reason why you can't have homecooked beans too."

INGREDIENTS
8 Taco Shells or 120 grams baked tortilla chips
1 (15 oz) can pinto beans
2 cups shredded lettuce
4 Tablespoons shredded low fat cheddar cheese
4 tablespoons salsa
4 tablespoons fat free sour cream
4 tablespoons taco sauce

DIRECTIONS
1. Drain beans.

2. Heat and slightly mash beans in a skillet

3. Spoon 1/2 cup of beans into each taco shell (or over chips). Add half a tablespoon of sour cream and 1 tablespoon of salsa to each taco.

4. Mound on lettuce, tomato, and half a tablespoon of grated cheese. Top with taco sauce.

NUTRITION INFO
Calories: 317
Fat: 7.4 g
Carbohydrates: 50.7 g
Protein: 14 g

SparkPoints: (51,352)
Fitness Minutes: (76,227)
Posts: 5,108
1/20/08 10:02 P

Tonight I tried ElaineHN's Guacamole recipe from the SparkPeople site. It uses fat free sour cream. I did cut the recipe in half for a smaller amount and trimmed it down to 5 servings. It's linked to from my SP Cookbook.

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1/20/08 8:13 A

Lemon Carrots and Rutabega
(sounds odd, is absolutely WONDERFUL!)
INGREDIENTS
4 medium carrots, cut into 3 inch julienne strips
2 cups rutabaga, peeled and cut into 3 inch julienne strips
1/2 cup water
2 tablespoons butter or stick margarine
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon peel
1/4 teaspoon dill weed

DIRECTIONS
In a large saucepan, combine the carrots, rutabaga and water. Bring to a boil. Reduce heat to medium; cover and cook for 13-15 minutes. Meanwhile, in a small saucepan, combine the remaining ingredients; cook, uncovered, over medium heat for 2-3 minutes or until butter is melted.
Drain vegetables; add butter mixture. Cook for 3-4 minutes or until vegetables are glazed, stirring occasionally.
Nutritional Analysis: One serving (3/4 cup) equals 93 calories, 5 g fat (3 g saturated fat), 12 mg cholesterol, 77 mg sodium, 13 g carbohydrate, 3 g fiber, 1 g protein. Diabetic Exchanges: 2 vegetable, 1 fat.

(recipe from allrecipes.com)

SparkPoints: (12,564)
Fitness Minutes: (267)
Posts: 1,267
1/14/08 8:09 P

These both sound wonderful.

It's turning off cold - arctic blast to be specific, in the next couple of days. I think I'll try both of these.

SparkPoints: (51,352)
Fitness Minutes: (76,227)
Posts: 5,108
1/14/08 12:55 P

Back during the soup challenge, I mentioned that I had a stew recipe. Well, here it is. I did a modified version yesterday with chicken, but you can also do with beef tips. This is something I created on the fly many years ago, though yesterday was the first time I did it with chicken.

I did this in a small (baby) crock pot and did two servings, but you could possibly get three.

Here's what I used:

6 oz chicken tenders, cubed
2 small potatoes (I left the skin on)
1/2 cup carrots (I used frozen and placed them in a little over half way through the cooking process)
1/3 sweet/green peas (I used steam in the bag peas, so added them at the end)
Onion (I forgot this time, but will add next time)
seasonings to suit

After adding the cubed chicken and diced potatoes, I added 1 1/2 cups chicken broth and started the crock pot. I added the carrots a little past half way through (though if I use fresh carrots I put them in at the beginning). I used a little flour and tapioca to thicken the sauce near the end.

2 servings - 242 calories per serving.

You can put what ever veggies and seasonings you like. If you do you beef, you would use a beef broth.

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1/14/08 11:28 A

This recipe makes more than enough for one or two, but my husband and I LOVE the left overs. He was never one for soups and when I made this he fell in love with soups! Anyhow its easy to make and comes together quickly, it should also be easy to reduce if you want. From the taste of home cookbook.
Tara

4 boneless kinless breast cut into 3/4 inch cubes
1 medium onion, cut into thin wedges (dice if you're not an onion person)
1 tablespoon vegetable oil
2 teaspoons ground cumin
2 cans chicken broth (29 oz total)
10 oz. frozen corn
3/4 cup picante sauce
1/2 cup chopped red pepper
1/2 cup choppped green pepper
2 tablespoons minched fresh cilantro
2 tablespoons water
shredded cheese (optional)

1) cook chicken and onion in oil in a 3 qt. saucepan. stir in cumin, add broth, corn and picante sauce, bring to a boil. reduce heat, cover and cook 15 minutes. stir in peppers and cilantro

2)combine cornstarch and water until smooth, stir into soup. bring to a boil, cook and stir for 2 minutes. enjoy

7 servings
1 cup 164 calories, 4g fat( 1g saturated)

Pounds lost: 24.0

0 14.5 29 43.5

58

SparkPoints: (12,564)
Fitness Minutes: (267)
Posts: 1,267
1/10/08 7:44 P

Yum - this sounds very good and what a great way to get in the veggies.

Posts: 5
1/8/08 2:47 P

My boyfriend will be out tonight, so dinner will be just for myself. I'm making one of my favorite recipes that he doesn't eat!

Veggie Quesedilla's and Next Day Salad

1 zucchini, skin on, diced into cubes
1/4 red onion, diced
1 can black beans, rinsed
1 tomato, diced
2/3 cup frozen corn
1/2 packet taco seasoning (low sodium if preferred)
1-2 whole wheat tortillas
1.5 cups mixed greens

Sautee the zucchini and onion with a few olive oil sprays for 3 minutes. The zucchini doesn't need much of it. Then add the rinsed black beans, the frozen corn, and the taco seasoning, and simmer for 7-10 minutes. Finally, add the tomatoes, stir, and remove from heat.

For dinner, spoon some of the mixture into a whole wheat tortilla. You can sprinkle with cheese if desired. Enjoy!

For lunch (or dinner) the next day, pour the rest of the mixture over mixed greens. Top with cheese or fat free sour cream if desired.

I love this meal because you can add whatever veggies you prefer, and you know that you have a lunch to take to work the next day!

SparkPoints: (12,564)
Fitness Minutes: (267)
Posts: 1,267
1/3/08 8:55 P

Made as is - it yields approximately 10 servings with a serving size being listed as 1/2 cup.

It actually called for 2 large unpeeled sweet potatoes. I used 4 medium size. I think you could cut it down to 2 sweet potatoes and still have plenty 1-3 people.

Posts: 589
1/3/08 8:50 P

Yum, that sounds good. I have a sweet potato sitting in my kitchen right now, so I might scale that recipe down a bit and give it a whirl tomorrow! :o)

current weight: 163.0

167 162.75 158.5 154.25

150

SparkPoints: (12,564)
Fitness Minutes: (267)
Posts: 1,267
1/3/08 8:45 P

Thyme scented sweet potatoes and onions

4 medium sized unpeeled sweet potatoes
2 Tbsp canola oil
1 tsp dried thyme
1/2 tsp paprika
1/8 tsp ground red pepper
1 med sweet or yellow onion, cut into chunks

1. Preheat oven to 425*F. Coat 15x10-inch pan with nonstick cooking spray.
2. cut sweet potatoes into 1-inch chunks. Place in large bowl. Add oil. Toss well. Add thyme, paprika, and if desired, red pepper. Toss well. Add onion. Toss again.
3. Spread vegetables in single layer on prepared pan. Bake 20-25 minutes or until very tender, stirring after 10 minutes. Let stand 5 minutes before serving.

Calories: 78, Total fat: 3g, protein: 1g, carb: 13, cholesterol: 0mg, fiber: 2, sodium 148 mg.

Source: Diabetic Cooking - November/December 2007 issue.

SparkPoints: (17,792)
Fitness Minutes: (16,700)
Posts: 4
1/2/08 2:05 P

Great idea!! I am always looking for new healthy dishes to make. Here is one that I tried the other day and it was sooo good.

In the crockpot I put in this order:
2 whole boneless chicken breasts
1 pkg of low sodium taco mix
1 cup of salsa
1 can of fat free mushroom soup

Cooked in the crock pot on low for 5 hours

When done I mixed in 1/2 cup fat free sour cream.

It was delicious...my son who does not usually like eating leftovers asked for more the next evening!!

Pounds lost: 6.0

0 8.75 17.5 26.25

35

Posts: 589
1/1/08 2:40 P

A recipe board -- great idea! I'm spending today cooking some healthy meals to tide us over during our busy January (I have a thesis to finish and my boyfriend has grad school applications to submit!), so here's my addition:

~Ratatouille~

In a large pot, heat 2 Tb olive oil over medium heat.
Add in 2 large chopped onions and some garlic (a clove or two, chopped).
While that's cooking, dice 2 peppers (I like red and yellow). Add in with the onions.
Cut up zucchini (I used 4 tiny zucchini today). Once it's diced, add it in to the onions and peppers.
Cut up one large eggplant. Once it's diced, add it in to the pot.
Add in one 14 oz can of diced tomatoes.
Add in herbs - salt, pepper, basil, herbs de provence (if you have it - otherwise, some sage, oregano, whatever you like).
Let cook about 20 minutes until it's cooked down some.

What I love about this dish is how versitile it is. I love it as a side dish to pretty much anything - so many tasty veggies and almost no fat! It's great mixed with whole wheat pasta as well. I freeze leftovers in individual servings and take them out when I need them. LOVE IT.

As for credit, this recipe is from my French friend, Charlotte.

Enjoy! :o)

current weight: 163.0

167 162.75 158.5 154.25

150

Posts: 2,579
1/1/08 2:32 P

Wow...what a terrific idea! I'm going to be experimenting with a couple seafood recipes in the next couple days. Scallops and crab mmmmm. I can't be by the ocean, but maybe I can eat like I'm there:D
I think it would also be helpful to have serving suggestions, i.e. what sides you're serving with the main dish.

current weight: 250.0

250 225 200 175

150

SparkPoints: (12,564)
Fitness Minutes: (267)
Posts: 1,267
1/1/08 1:42 P

Nearly all new members, and many of us who have been on here awhile, mention the desire for recipes. So... I thought I would start off 2008 with a new forum for the team.

drum roll please.... introducing the recipe board. Members who have recipes to share that are specifically targeted for 1-5 servings are very much encouraged to do so here.

I think we could also include tips for scaling down any recipes, tips on recipes in general, etc. Basically anything that will help us as we prepare our meals that are so often scaled way down from the typical 8-10 yield of most recipes.

If it is not your own recipe, however, I do have to request to be sure and give credit where credit is due. Meaning... if you know the source of the recipe, please list it as well.

Movin' right in to 2008.