Friday, October 29, 2010

Breaded Tilapia with flax

Okay, this recipe turned out so good, it should be ilegal....lol. Seriously, Dani Spies overdone herself this time, so good, and quick! Yum =P My hubby was very impressed!

Breaded Tilapia (with Flax!)

Ingredients

¾-1 lb Tilapia fillets
¼ cup of whole-wheat breadcrumbs
2 tbsp of ground flax seeds
2 tbsp Parmesan cheese
1/2 tsp of garlic powder
½ tsp oregano
Salt and pepper to taste

Directions

Preheat the broiler.

Combine breadcrumbs, flax seeds, cheese, and spices in a bowl.

Season tilapia with salt and pepper before dipping into breadcrumb mixture, the fillets should be moist enough that the coating will adhere without having to dip them into any eggs first.

Place breaded fillets on a baking sheet that is covered with foil and has been lightly coated with cooking spray.

Pop under the broiler for about three minutes per side.  They go fast, so keep your eye on them!
Serves 4.

Nutritional Analysis

Calories: 163; Total Fat: 4.6g; Saturated Fat: 1g; Cholesterol: 52mg; Sodium: 211mg; Carbohydrate: 7.1g; Dietary Fiber: 1.2g; Sugars: 0.5g; Protein: 23.7g

Quinoa Raisin Muffin

I know sometimes it gets really hard to eat breakfast, or just a quick snack. That's why this recipe ROCKS! You can make it on the weekend, leave some out and freeze the rest. That's what I do, and when I'm in the run and have no time to prep anything, I just take one of these with me! Very tasty! Got this recipe from kitchen diva, DaniSpies. (her picture turned out much better)

Quinoa Raisin Muffins

Ingredients

2 cups of cooked quinoa
¼ canola oil
2 cups of white whole wheat flour
½-3/4 cup brown sugar
1 ½ tsp baking powder
1 tsp salt
1/3 cup raisins
¾ cup organic skim milk
1 large egg
1 tsp vanilla Makes 12 muffins.

Directions

Pre-heat oven to 350.

Combine oil, brown sugar, milk, egg, and vanilla in a large bowl.

In a separate bowl combine flour, baking powder and salt.  Stir dry mixture into wet mixture and combine well.
Stir in quinoa and raisins and divide amongst 12 muffins tins that have been sprayed with cooking spay.

Cook for 25-30 minutes.

Nutritional Analysis

Serving Size: 1 muffin Calories: 206; Fat: 6.1g; Sat. Fat: .5g; Carbs: 34.5g; Fiber: 3g; Protein: 5.2g; Sugars: 11.6g

Tuesday, October 19, 2010

Better for you Jambalaya


HG's Pow! Sock! Bam! Jambalaya

HG's Pow! Sock! Bam! Jambalaya


Have a Rice Day!


Quit rubbing your eyes and pinching yourselves, people -- YES, we've made a calorie-friendly jambalaya! If it's spicy, sausage-packed comfort food you crave, you'll wanna save this recipe... Ingredients:
6 oz. (about 2 links) fully cooked chicken sausage, sliced into coins
One 14.5-oz. can fire-roasted diced tomatoes (not drained)
1 onion, chopped
1 green bell pepper, seeded, chopped
1 cup chopped celery
1 cup low-sodium fat-free chicken broth
1/2 cup uncooked brown rice
1 tbsp. chopped garlic
1 tsp. Cajun seasoning
1/2 tsp. hot sauce, or more to taste
1/4 tsp. dried oregano
1/4 tsp. dried thyme
6 oz. raw shrimp, tails removed, deveined, chopped
Optional: salt and black pepper
Directions:
Add all ingredients except shrimp to a large pot on the stove. Mix thoroughly. Bring to a boil.
Reduce heat to medium low. Cover and simmer until veggies are tender and rice is fluffy, about 35 minutes. Add shrimp and re-cover. Continue to cook until shrimp are tender and cooked through, about 6 minutes.
If you like, season to taste with salt, black pepper, and additional hot sauce. Serve and enjoy!!!
MAKES 4 SERVINGS



Serving Size: 1 1/2 cups
Calories: 256
Fat: 5.5g
Sodium: 688mg
Carbs: 30.5g
Fiber: 3.5g
Sugars: 6.5g
Protein: 20g

Quinoa Stuffed Turkey Breast

I can't believe it's not potato pie

Still researching some better for you classic Thanksgiving recipes, this one came from Hungry girl, and it tastes really good. I know that the marshmallows are not part of the "clean eating" so you could exclude them, but they do add a great taste and it's a small amount! I hope you enjoy!




HG’s I Can't Believe It's Not Sweet Potato Pie

HG’s I Can't Believe It's Not Sweet Potato Pie


Get Squashed!


This one's an instant classic, people.  We promise. By substituting butternut squash for sweet potatoes and using some key light ingredients, you can save over 200 calories and nearly 17 grams of fat per serving on this Turkey Day classic.  And it tastes EXACTLY like the real thing (yes, EXACTLY).  Now THAT'S something to be thankful for!  Butternut squash, with half the calories (and all the yummy fun) of sweet potato, is our new best friend.

Ingredients: 
1 large butternut squash (large enough to yield 2 cups mashed flesh)
1/2 cup egg substitute
1/3 cup light vanilla soymilk 
1/3 cup sugar-free maple syrup
1 tsp. cinnamon
1/4 cup SPLENDA; Granular
1 tsp. vanilla extract
2/3 cup miniature marshmallows

Directions:
Preheat oven to 350 degrees.  Peel squash and cut into large chunks (removing seeds).  Fill a large, microwave-safe dish with a half an inch of water.  Place squash into dish and cover with plastic wrap.  Microwave for approximately 8 minutes (and drain).  Squash should be tender enough to mash, but not fully cooked.  With a potato masher, food processor or fork, mash squash.  Measure out 2 generous cups, lightly packed, and place in an oven-safe baking dish.  Add all ingredients except for marshmallows.  Mix ingredients thoroughly, but do not over-stir; squash should still be pulpy.  Allow to cook for 45 – 50 minutes.  Remove from oven, and disperse marshmallows over top of pie.  Return to oven for 5 minutes, until marshmallows begin to brown.  Allow to cool.  Serves 4.



Serving Size: 1/4 recipe; approx. 2/3 cup
Calories: 110
Fat: <0.5g
Sodium: 115mg
Carbs: 25g
Fiber: 1.5g
Sugars: 7.5g
Protein: 5g

*2 Points

Wayne's Pumpkin Smash

This is a GREAT recipe for Thanksgiving! You could use this instead of the traditional pumpkin pie. And the best part it is D'lish! Enjoy it! 

Wayne's Pumpkin Smash
PER SERVING (1 piece, 1/9th of recipe): 65 calories, <0.5g fat, 81mg sodium, 12g carbs, 1g fiber, 7g sugars, 5g protein




Ingredients:One 15-oz. can pure pumpkin
One 12-oz. can evaporated fat-free milk
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
3/4 cup Splenda No Calorie Sweetener (granulated)
2 tsp. pumpkin pie spice
Directions:
Preheat oven to 350 degrees.
Combine all ingredients in a bowl, and mix thoroughly.
Place mixture in a baking dish (8" X 8" works well) sprayed lightly with nonstick spray, and bake in the oven for 45 minutes. (It will remain a little soft, like pie filling.)
Once ready to serve (it's delicious eaten hot or cold), cut into 9 pieces.
Serve and enjoy!
MAKES 9 SERVINGS
There it is -- hope you love it! BTW, store leftovers in the fridge... if you have any!

Thursday, October 14, 2010

Curtis Stone's Dessert Recipes

This one is from episode of the biggest loser! Under 100 calorie cupcakes, and it is a clean recipe! yumoooo! Enjoy it!

Vanilla Cupcakes

Makes about 14 cupcakes

Ingredients
5 organic egg whites
Pinch of salt
3 tablespoons honey
2 teaspoons vanilla extract
1/4 cup nonfat Greek yogurt
1/2 cup whole wheat flour
1 teaspoon baking powder

For the frosting
1 cup nonfat cream cheese
1/2 ripe banana

Method
  • Preheat the oven to 325F.
  • Place the egg whites in a large bowl and using a handheld mixer whip the whites on medium speed for 3 to 4 minutes or until the whites begin to lighten up and hold their shape.
  • Increase speed to high and whip in the salt and honey until the whites hold a soft peak, then add the vanilla extract.
  • Fold in the yogurt.
  • In a separate medium mixing bowl combine the flour and baking powder and mix well.
  • Sift the dry ingredients into the egg whites a little at a time, gently folding them in with a rubber spatula.
  • Once fully incorporated, scoop the batter into cupcake tins lined with cupcake papers.
  • Bake the cupcakes for 15 to 20 minutes or until they have colored and gently spring back when pushed with a finger.
  • Remove from the oven and cool the cupcakes at room temp.
  • Mix the cream cheese and the banana in a medium mixing bowl until well incorporated, leaving small chunks of banana throughout the frosting.
  • Once cool, spread a little of the banana frosting over the cupcakes and (top each with a raspberry?) serve.
Nutrition Facts:
Calories 60
Total Fat 0g
Sat Fat g 0g
Cholesterol 5mg
Sodium 190mg
Total Carb 10g
Dietary Fiber 1g
Sugar 4g
Protein 5g

Tuesday, October 12, 2010

Feel Good Chocolate Truffle

Ok folks, this recipe is a must, specially for the ones with a sweet tooth! I LOVE it! And the best thing of all, it's healthy, it's clean and it tastes great! I got this one from my buddy Danispies, she rocks! Here we go;


Ingredients

½ cup pitted prunes
¼ cup pitted dates
3 tbsp almond butter
2 tbsp Agave Nectar
2 tbsp cacao powder*
1/4 cup grated unsweetened coconut
2 tbsp unsweetened cocoa

Directions

Place unsweetened cocoa powder in a shallow bowl and set aside.

Combine prunes and dates in a food processor and process until finely chopped.  Add almond butter, agave nectar, and cacao powder.  Transfer to a bowl and mix in coconut by hand.

Scoop up about a tsp of fruit mixture and roll between the palms of your hand to form a small ball.  Roll each ball in cocoa powder and place on a tray or plate that will fit in your fridge.  Refrigerate until firm and enjoy!
*If you do not have cacao powder on hand, don't worry!  You can simply add 2 tbsp of unsweetened cocoa powder instead and the truffles won't even know the difference!
Makes 12 truffles.
PS: courtesy of DaniSpies

Nutritional Analysis

Calories: 89; Total Fat: 3.8; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 22mg; Carbohydrate: 13g; Dietary Fiber: 1.6g; Sugars: 7.5g; Protein: 1.7g

Monday, October 11, 2010

How to Make Egg Drop Soup


I had to post this! I love egg drop soup, it's my all time favorite and it settles my stomach when I'm feeling yuckie! I tryed this recipe today and it turned out AWESOME! I did put 3 eggs instead of one!
I hope you folks enjoy!

Rawsome Caramel Apples

I stumbled on this naturalistic site, and fell in love! This recipe has no processed sugar and it tastes delicious! No need to feel deprived if you're dieting, there are always alternatives! Enjoy it!

Rawsome Caramel Apples!
6 organic apples
2 cups dates soaked in 1 cup water, and mashed down
2 tablespoons raw tahini
1 teaspoon vanilla extract
1 tiny pinch Celtic salt
2 cups walnuts, almonds, hazelnuts or other nut of your choice
Pulse the nuts in a food processor and transfer to a bowl.
Poke a chopstick through 6 apples.
In a food processor, blend till smooth, the soaked dates, vanilla and salt.
Using a butter knife, apply the date paste to each apple. Swirl in nuts. Chill in the refrigerator. Enjoy this October delight!


Read more: http://www.care2.com/greenliving/healthy-caramel-apples.html?page=2#ixzz124vYEuJn

Bison Taco Bowl

I know I haven't been posting a lot. Things happen and you get caught up in so many tasks that it slips your mind... Well I found the so famous.....(drum roll).... "to do list". Don't laugh, I always want to accomplish so many things but without any planning, I end up not getting more than half done!
Well this recipe in particular, is an all time FAVORITE, at my house! My husband licks his whiskers...lol! It's easy and delish! I got this recipe from Danispies site, she is great!

Ingredients:
1lb ground bison
1 tsp olive oil
2 bell peppers ( I use 1 red and 1 yellow), chopped
1/2 onion, chopped
3 cloves of garlic, minced
3 tbsp of taco seasoning
1/2 cup low sodium beef broth
8.75oz can of kidney beans, drained and rinsed.
Salt and pepper to taste

Directions

Heat a large non-stick sauté pan over medium high heat.  Add ground bison into the dry pan and using a wooden or rubber spatula break the meat apart.  Cook for a couple of minutes or until the meat is no longer pink and then push the meat over to one side of the pan.

Add one teaspoon of olive oil to the empty half of the pan and then add in the peppers, onion, garlic and a pinch of salt.  Allow the veggies to cook until they are tender, about five minutes, and then combine the meat and the veggies together.

Stir in the taco seasoning trying to ensure an even coating over the meat veggie mixture. 

Stir in broth and beans and allow to cook until the broth has evaporated and the beans are heated through (about five minutes or so).

Time to build your bowl!  Put a half-cup of brown rice in the bottom of your serving bowl.  Top with a small handful of romaine, a heaping tbsp of cheese, and one cup of the bison-taco mixture.  Sprinkle with chopped tomatoes and enjoy!

Serves 6.
PS: Courtesy of DaniSpies

Nutritional Analysis


Calories: 330; Total Fat: 10.1g; Saturated Fat: 4.9; Cholesterol: 65mg; Sodium: 584mg; Carbohydrate: 31g; Dietary Fiber: 4.8; Sugars: 2; Protein: 31.4g

Tuesday, October 5, 2010

Clean Butternut Squash Chilli w/ Kale

Ok, so today was a really chilli day, and it definetely felt like a soup kind of day, looking around for a good recipe, I came across this one. And it turned out GREAT!
I think the only thing I'd do different, I would add bison grounded meat to it. It did taste great as is, but I am going to try some meat next time for sure! So without any further due, here we go:

Ingredients:
1 large onion chopped
4 cloves of garlic, chopped/crushed
2 bell pepper (1 red 1 green)
1 jalapeno diced
4 cups butternut squash cut into 1-inch chunks
3-15oz cans of beans, rinsed and drained (black, pinto and kidney)
1 tbsp of curry powder
2 tbsp of chilli powder
1 tbsp of cumin
1 15oz can diced tomato
4 cups of veggie broth
1 bunch of kale chopped
2 tsp olive oil
salt and pepper to taste
1 lb bisson grounded beef
Makes 10 cups

Directions:

Heat olive oil in a large pot over medium heat. Once heated, stir in onions, jalapeno and garlic along with a pinch of salt. Allow to cook for about two minutes or so.

Stir in bell peppers and cook another two minutes. Add bison meat and cook, stirring occasionally until browned. Add squash, curry, chilli powder, and cumin and give everything a good stir.

Add beans, tomatoes and broth. Turn heat to high and bring everything to a boil. Once boiling, reduce to a simmer and cook until the butternut squash is tender, about 20 minutes.

Add kale to the pot slowly giving everything a good stir, cover for about 5 minutes or until it wilts down. Give everything one last stir....taste it.... does it need anything else? If not, Enjoy!

Nutritional info without bison:
Calories: 301, Total fat: 2.9, Saturated fat: 0.7, Carbohydrate: 57g, Fiber: 12.1 Protein: 15.7

Nutritional info with bison:
Calories: 377, Total fat: 7.3, Carbohydrate: 57g, Fiber: 12,1, Protein: 23,7

Friday, October 1, 2010

D'lish Alfredo Sauce

 Ok, this recipe is a must! usually when you get a good for you recipe of alfredo sauce, that's exactly how it tastes... like healthy alfredo sauce!
  Not this one, this one actually tastes really GOOD and it's a clean recipe too! I was pleasantly surprised! Without any further delay here it is!

Ingredients:
1 cup unsweetened original almond milk
2½ tsp arrowroot
2/3 cup grated parmesan cheese
3/4 cup greek yogurt
1/4 tsp nutmeg, ground
1/4 tsp ground white pepper
Makes 2 cups.

Instructions:
 In a medium saucepan, whisk together milk and arrowroot. Place over medium heat and cook, stirring, untill mixture comes to a simmer and thickens, about 3 minutes. Remove from heat and add cheese, whisking until melted. Whisk in yogurt, nutmeg and pepper. Cover and set aside. If necessary, re-warm over low heat before serving.

Nutritional per 1/3 cup serving: Calories:101; Total fat: 5g; Sat Fat: 2.5g; Carbs: 6g; Fiber: 0g, Sugars: 4.5g, Protein: 9.5g, Sodium: 267mg, Cholesterol: 15mg