Apple Salad

cut up two apples (about 10 oz each) green and red.
8 oz drained pineapple tidbits.
2 T chopped walnuts
1 T light miracle whip
1/3 C vanilla fat free yogurt
3 dashes of cinnamon.

mix well in a bowl and serve.

Dijon Chicken Fingers

1. cut chicken breast into chicken tenders.(1lb)
2. coat with dijon mustard.(1/4C)
3. in a bag coat with Panko crumbs (Japanese bread crumb, find in Asian spot in store, not at walmart)(1/2C)
4. put on sprayed cookie sheet. spray tops with olive oil.
5. cook 15 min at 450.
6. flip over cook for another 15 min. (this is a good time to put in your french fries if you want them with the meal.)

Panko crumb have about half the calories as regular bread crumbs, I have discovered that they stick to the food better too. this meal is quick easy and good for you. I served it with Apple salad (see other receipe)

On top of spaghetti (meatballs)

2 egg whites
1/2 C oats
1/4 C skim milk
1/4 C dried parsley
1 T dried onion flakes
1/2 tsp. dried oregano
1/2 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. crushed red pepper flakes
1 lb 96% lean ground beef

Mix together the egg whites, oats, and milk until well combined. Add the parsley, onion, oregano, garlic powder, salt, and crushed red pepper flakes and mix until combined. mix in the beef until well combined.
Make 32 meatballs. (use a cookie scoop or 2 tablespoons for ease,) Roll with hands and arrange on sprayed cookie sheet. (not touching), Bake for 7-10 min or no longer pink in side at 400 degrees.
Serving size is 4 balls: 194 calories, 26g protein, 10g carbohydrates, 5g fat, 60 mg cholesterol, 2g fiber, 252 mg sodium
these are great to freeze and use later. you can also use them on sandwiches.

Cauliflower Potatoes

cook a bag of frozen cauliflower. smash up until consistency of lumpy mashed potatoes. mix with pre made mashed potatoes or boiled mashed potatoes. I used a mixer to whip them together. This tastes mainly like just potatoes, but it cuts down on calories and starchiness from potatoes. just top with gravy.

GREEN BEANS AND TOMATOES
saute chopped up onion. add frozed small or petite whole beans, when just about cooked add cherry tomatoes and 1/2 tsp of minced garlic (2 cloves). cook until tomatoes skins are starting to wrinkle.

sweet & Sour Chickin

8 (4 oz each) skinless, boneless chicken breast (still frozen is fine)
1 (8 oz) can pineapple tidbits drained*
1 (16 oz) bag frozen peppers*
24 baby carrots*

place in slow cooker, in the order given.

2 (10 oz each) jars LaChoy sweet & sour sauce

Pour over all. cook on LOW 8 to 9 hours or HIGH 4 to 5 hours.

cook up some brown rice and broccoli.
Serving size is: 1/2 C rice, 1/2 C broccoli, one chicken breast, and 1/2 C sauce with peppers and pineapple. Calories 370, fat 2.5g, sodium 366 mg, total carbohydrate 56 g, sugars 32 g, Fiber 5g, Protein 32 g.

* I only made half the recipe and put the other half of the items stared above in a freezer bag for next time. just a tip for smaller families.

Lowfat Egg Mcmuffin

1 whole wheat English muffin toasted and sprayed with spray butter
1 slice of turkey bacon cut in half
1 slice of fat free cheese single
2 egg whites

put egg whites in small bowl or cup about the size around as the muffin. Spray with cooking spray first to prevent sticking. microwave 2 min on half power. then microwave bacon about 30 to 40 seconds on high. assemble and serve with sliced orange and cup of skim milk.
Serves one person has about 369 calories for the full meal. this is great if you are on the go!

Scambled Omlet

1/2 C frozen sliced peppers
1/3 C hash-browns (I use southern style)
1/3 C fresh sliced mushrooms
one Jimmy Dean precooked turkey sausage link sliced

(I will usually pre package the above items and freeze them so that I have them on hand. It makes life in the mornings much easier.)

I fry the above items until tender.
meanwhile in a small bowl i separate eggs yokes and whites (toss the yokes). add 1/2 tsp. Mrs. Dash Original seasoning or just pepper. I've even heard a little hot sauce might be good.
move the veggies to the side or onto a plate and add eggs. let them set a bit then scramble them. combine with veggies.
serve with sliced orange, cup of skim milk, and 1/2 whole wheat english muffin.
Serves one person total calories for the meal is 353. A good start for the morning!

Chicken Corn Chowder with Sweet Potatoes

Chicken Corn Chowder with Sweet Potatoes

Adapted from Mykitchencafe.com

Serves 6-8 adults

3 cups whole milk
1 cup yellow corn muffin mix
2 T. butter
1 onion, chopped fine
3 garlic cloves, minced
1/2 tsp. ground cumin
1/2 tsp. dried oregano
8 cups chicken broth
1 1/2 pounds boneless, skinless chicken breasts, cut into cubes(I used shredded canned chicken)
2 sweet potatoes, peeled and cut into small cubes
1 cup shredded Monterey Jack Cheese
3 cups frozen corn (not thawed)
salt and pepper, to taste

Mix milk and muffin mix in bowl until well combined. Meanwhile, heat butter in large pot over medium heat until foaming. Add onion and cook until softened, about 8 minutes. Stir in garlic, cumin and oregano and cook until fragrant, about 30 seconds. Add broth, chicken and sweet potatoes. Bring to boil, reduce heat, and simmer until sweet potatoes are just tender, about 8 minutes. Stir in milk and muffin mixture and simmer until soup thickens, about 10 minutes. Add cheese and corn and cook until cheese begins to melt, about 2 minutes. Season with salt and pepper. Serve.

South West Turkey Burger

This is a delicious healthy burger. I got this recipe from mykitchencafe.blogspot.com but I just altered it a bit to fit my families needs. But mostly the same. Enjoy....

South West Turkey Burger

1 pound ground turkey

1/4 C chopped red onion

1 egg white

1/2 t cumin

1/2 t chili powder

1/2 t paprika

couple drops of hot sauce (or a dash of cayenne pepper would work)

1/2 T Worcestershire sauce

Garnishes: avacado, tomato, lettuce, cheddar cheese, red onions

Preheat a grill to medium-high.

In a large bowl, combine the ground turkey with the minced onion, egg white, seasonings and worcestershire sauce. Mix gently but thoroughly. Form into patties and cook about 4 minutes on each side. Makes four to six medium size burgers.

Serve the burgers on buns and top with garnishes. I also put a spread of BBQ sauce to add more moisture. YUM!

Oatmeal Pancakes

To make 10 cups of pancake mix:

3 1/2 cups old fashioned oats
3 cups whole wheat flour
2 cups all-purpose flour
3 tablespoons sugar
3 tablespoons baking powder
1 tablespoon salt
1 tablespoon baking soda
1 cup vegetable oil

Mix all the dry ingredients together in a mixer with a paddle (or by hand). With mixer on slow speed (or gently by hand), drizzle the vegetable oil into the bowl slowly while the mixer is running. When all the oil has been added, stop the mixer and squeeze a clump of mix in your hand. If it stays together, it is just right. If it is still crumbly, add another tablespoon of oil at a time until the consistency is correct (I've never had to add additional oil). Store in an airtight container for up to two weeks at room temperature or indefinitely in the refrigerator or freezer.



To make the pancakes:

Whisk together 1 cup of mix, 1 cup buttermilk (a combination of half plain yogurt and half milk will also work), and 1 egg. The mixture may seem thin at first but the oats will soak up the milk as it stands while the griddle preheats. Heat a griddle and drop the batter onto it. When the edges look dry and bubbles come to the surface and don't break, turn the pancake over to finish cooking on the second side. As a sidenote, buttermilk can be frozen indefinitely for future batches of pancakes, so it's worth keeping it around!

*1 cup of mix will make about 6-7 4-inch pancakes.

PUMPKIN CHEESECAKE BARS

Crust:
1 cup flour
1/4 cup br. sugar
1 stick sweet butter, softened
1/2 cup chopped walnuts
Blend together with a fork until a ball forms. Press into bottom of
8x8 pan. Bake at 350* for 15-20 minutes. Cool slightly.

Filling:
8 oz. cream cheese
1/2 cup sugar
2 eggs
1 tsp. vanilla
1/4 tsp. nutmeg
1/2 tsp. cinnamon
1/2 tsp. ginger
1/2 cup pumpkin
Blend until smooth. Pour over crust. Bake at 350* for 35-40 min. or until set.
Cool and cut into bars.

Granola

This granola recipe is so delicious. It is both healthier and cheaper than store bought granola. And it is pretty easy to make.

Granola Recipe

2 Cups old fashioned oats
3 Tablespoons brown sugar
1/2 Cup wheat germ
1/4 Cup ground flaxseed
1/2 Cup unsweetened coconut
1/2 teaspoon salt
1/2 to 1 Cup chopped nuts(any kind you like) Almonds and walnuts are the best for you.

Put all dry ingredients into a large bowl.



Turn stove on low heat and add to a saucepan:

1 Tablespoon water
3 Tablespoons canola oil
1/2 to 1 teaspoon cinnamon (depending on how strong you want it)
1/2 Cup Honey
Mix together until runny. Pour over dry ingredients and mix well.



Spray cookie sheet and spread granola on cookie sheet.



Bake at 275 for 40-45 minutes, stirring every 10-15 minutes, as not to burn. Coconut will start to look golden as it gets done.
When done, let cool completely before putting into a airtight container.



I like to eat mine like cereal with raisins(any dry fruit) or any fresh fruit I might have in the house. It is also good on yogurt, or a healthy topping on ice cream.



* you can double or triple the recipe if you like to make more at a time.