RASPBERRY TRIFLE (Great for Father's Day!)Angel food cake
Danish Dessert (raspberry flavor)
2 cups fresh or frozen raspberries
Lite Cool Whip, softened
Bake angel food cake according to directions on box. Cool completely and cut into cubes or tear into 1-2 inch pieces. Prepare Danish Dessert according to directions on box. Cool slightly and mix in fresh or frozen fruit. In a glass trifle bowl layer one third of angel food cake, raspberry sauce, and Cool Whip. Repeat twice, ending with Cool Whip on top. Top with extra berries if desired. Can use sliced strawberries and strawberry Danish Dessert instead of raspberries if desired.
NOTE: This dessert is one of my all-time favorites. It is delicious, beautiful, and light.
PITA SANDWICHES (CURRY CASHEW CHICKEN SALAD, Eat Like Me 5/14)
1/4 C fat free sour cream
1 Tbsp mayonnaise1/4 tsp curry powder
2 C chopped cooked skinless chicken breasts (boiled with chicken bouillon cube)1/3 C chopped celery
2 Tbsp chopped dry-roasted cashews
1 Tbsp finely chopped green onions
2 whole wheat pita pockets
Combine first 3 ingredients in large bowl until well blended. Add chicken, celery, cashews, and green onions; stir well. Yields 2-3 servings (1/2 C on each bun).
NOTES: Per serving, 353 calories, 31.6g protein, 925g sodium, 10.3% fat. Provides very balanced meal with whole wheat bun, a side salad and fruit salad or sliced apples dipped in light yogurt.
SWEET AND SOUR SPINACH SALAD
From my mom :)
1 bag fresh spinach
2 hard boiled eggs
2-3 sliced bacon, cooked and crumbled
1/2C dried cranberries
1/2C sugared pecans (or other nut)
1C fresh sliced mushrooms
Sweet and sour dressing:
1/2C oil
1/4C vinegar (red wine)
1T Worcestershire sauce1/2C brown sugar
1/3C ketchup
Combine salad ingredients in large salad bowl. Mix dressing ingredients together and shake very well. Toss in salad or serve on the side....delicious.
BAKED/GRILLED ZUCCHINI (Eat Like Me 4/29)
3-4 zuccchini and/or yellow zucchini squashOlive oil or canola nonstick spray
Steak or italian seasoning, pepper, and salt (from McCorrmick fresh grinders)
Slice zucchini and place in single layer on cookie sheet. Drizzle lightly with oil or spray with canola nonstick cooking spray. Grind fresh steak/italian seasoning, pepper and salt over zucchini. Bake at 350 degrees or 10 minutes or until zucchini is tender (but not mushy).
TORTELLINI SOUP (Eat Like Me 4/6)9oz frozen cheese tortellini (I used 12 oz, we like pasta)
2 cans 14 oz diced Italian tomatoes, undrained
1/2 frozen box chopped spinach, thawed
2-3 beef bouillon cubes dissolved in 2 cups water
To taste: pepper, garlic salt, onion powder, rosemary, red pepper flakes
Combine all ingredients. Add more spinach if you prefer. Heat to boiling and simmer for 10 min until tortellini is soft. Serve with side of vegetables and french bread (with spray butter).
Highlight: Great leftovers. I like to add extra spinach to give myself an extra dose of iron, calcium, folate, potassium, copper, protein, phosphorus, zinc, niacin, omega 3 fatty acids, and vitamins C, E, K, B2, and B6. Sounds like a super food to me!
BEEF STROGANOF (Eat Like Me 3/30)
From Shirley J1 pound hamburger, browned with onion
1 tsp. beef bouillon
4 cups water
1 cup Shirley J Universal sauce
1/2 cup sour cream
In large pan mix together water and Universal sauce mix. Bring to a slow boil. Add beef bouillon, onion seasoning and hamburger. Simmer on low for 10 minutes. Add salt and pepper to taste. Stir in sour cream right before serving. Serve over whole wheat noodles or brown rice.
GARBAGE SALAD (Eat Like Me 3/26)
Fresh romaine lettuce, washed and chopped
Any of the following that you can find in your kitchen......
Green onions
Cucumbers
Tomatoes
CeleryGreen/red peppers
Avocado
Craisins
Croutons
Feta cheese
Fresh parmesean cheese
Slivered almonds
Grapes
Sliced strawberries
Mandarin orange wedges
Hard boiled egg
DRESSING: Girard's Light Champagne Salad Dressing (Reams, the WalMart near me only carries the original and I can't tell a difference between regular and light...so go with light!!)
Highlight: Anything goes in this salad. And it gets those leafy greens into picky children and husbands :)
BREAKFAST BURRITO (Eat Like Me 3/19)
Whole wheat tortilla
Scrambled eggs (2 egg whites, 1 yolk)
Low fat mozzarella cheese
Low fat turkey sausage or bacon
Fresh salsa
Green pepper, sliced
Romaine lettuce
Avocado, sliced
Fat free sour cream
Steak seasoning
Roll up all ingredients on a warm wheat tortilla
FAVORITE FRUIT SMOOTHIE (great breakfast or post workout snack)
1 cup frozen fruit (mixed tropical, berries, etc)
1/2-3/4 cup milk or soy milk
1/4 cup juice
1/2 cup light yogurt
1 kiwi (peeled)
1 mandarin orange (peeled)
1-2 packets artificial sweetener, to taste
Blend together. Adjust liquids and frozen fruit as needed for desired consistency.
MINI HONEY MUSTARD MEATLOAVES (Eat Like Me 3/5)
From Martha Stewart
2 tablespoons plus 1 teaspoon honey mustard2 tablespoons ketchup
1 pound extra lean ground beef
1 large egg, lightly beaten
1/2 cup panko (Japanese breadcrumbs....I use oatmeal)
1 cup shredded low fat mozzarella cheese
Combine ground beef, eggs, oatmeal, and 1/2 cheese in bowl. Form into mini loaves (2x4") and place in small casserole dish or baking sheet. Combine honey mustard and ketchup and spread over each loaf. Top with remaining cheese. Bake at 450 degrees for 20 minutes or until cook thoroughly. Serve with salad and roasted red potatoes.
BALSAMIC ASPARAGUS
1 bunch fresh asparagus
Olive oil
Balsamic vinegarFresh ground salt and pepper to taste
Wash asparagus, cut off hard ends at bottom, spread out on baking sheet (with small edges). Drizzle olive oil and vinegar over asparagus and add a touch of ground salt and pepper. Bake in oven 350 degrees until tender (~10 minutes). My husband LOVES this and will eat a whole bunch himself if I don't make him share :)
3-4 large chicken breasts
1 bottle BBQ sauce
Worcestershire sauce Fresh ground salt and pepper
Brown sugar to taste (1-2 Tbsp)
Brown sugar to taste (1-2 Tbsp)
ITALIAN CHICKEN AND RICE (Eat Like Me 2/17)
See the 3 words in the recipe name? Those are the 3 ingredients. This dish is so easy! While my husband was eating he asked me how long this dish took me to make....he didn't believe me when I said 2 minutes.Chicken breasts (frozen or thawed)
1/4 to 1/2 bottle light Italian salad dressing (I use 1/4 to feed a family of 2)
Rice pilaf (preferable a whole grain and brown rice version)
Put chicken and dressing in crock pot. Cook on high for 4-6 hours or low for 6-8 hours (may need to adjust if making a large batch or if chicken is frozen). Cook rice pilaf on stove (following box directions). Serve with steamed broccoli (with spray butter and fresh ground pepper or steak seasoning).
HEARTY HEALTHY CHILI
2-3 cans diced tomatoes (Italian flavor is good)
3 cans beans (I use kidney beans, black beans, and chili beans)
½ package frozen corn
1 green pepper, diced
1 Tbsp cumin
3 Tbsp chili powder (to taste)
Pepper
Combine together in large pot; cook over stove on low or in crock pot for 3-4 hours until hot and green peppers are tender. For those on low sodium or DASH diets, rinse beans before adding.
1 # ground beef, browned with onion
Taco/chili seasoning and cumin to taste
15 oz canned tomato sauce
1 bag tortilla chips
1 can cream of mushroom soup prepared with milk
Cheese
Combine the first three ingredients (beef, taco seasoning, tomato sauce). Layer 1/2 bag chips, meat, 1 can chicken or mushroom soup prepared with milk, and cheese in casserole dish. Bake 350 degrees for 25-30 minutes. Serve with lettuce, tomato, sour cream (fat free), and salsa. Well rounded meal as long as you watch your portion. Highlights: Iron, protein, dairy....very well rounded.
Highlights: full of protein, vitamin C, and lycopene (antioxidant, good for the heart).
LENTIL SOUP (Eat Like Me 2/15)
2 cups cooked lentil in water
1/2 # Italian sausage, browned
1 cup diced celery
1 cup diced onion
1 cup diced carrots
2-3 cans diced tomatoes
1 can tomato sauce
1 can tomato paste
Salt, pepper, vinegar, fresh garlic, and Italian seasoning to taste
Simmer til hot and veggies are tender. Highlights: Lentils are very high in protein, tomatoes provide a healthy dose of vitamin C and lycopene (antioxidant), and you get a full serving of vegetables (that taste good!).
TACO CASSEROLE (Eat Like Me 2/15)
1 # ground beef, browned with onion
Taco/chili seasoning and cumin to taste
15 oz canned tomato sauce
1 bag tortilla chips
1 can cream of mushroom soup prepared with milk
Cheese
Combine the first three ingredients (beef, taco seasoning, tomato sauce). Layer 1/2 bag chips, meat, 1 can chicken or mushroom soup prepared with milk, and cheese in casserole dish. Bake 350 degrees for 25-30 minutes. Serve with lettuce, tomato, sour cream (fat free), and salsa. Well rounded meal as long as you watch your portion. Highlights: Iron, protein, dairy....very well rounded.
Highlights: full of protein, vitamin C, and lycopene (antioxidant, good for the heart).
LENTIL SOUP (Eat Like Me 2/15)
2 cups cooked lentil in water1/2 # Italian sausage, browned
1 cup diced celery
1 cup diced onion
1 cup diced carrots
2-3 cans diced tomatoes
1 can tomato sauce
1 can tomato paste
Salt, pepper, vinegar, fresh garlic, and Italian seasoning to taste
Simmer til hot and veggies are tender. Highlights: Lentils are very high in protein, tomatoes provide a healthy dose of vitamin C and lycopene (antioxidant), and you get a full serving of vegetables (that taste good!).
