heartgirl

CHALLENGE - MEMBER RECIPES

Posted on 06/08/08, 08:40 pm

Do you have a healthy recipe you'd like to share with the group? Please post it here and be sure to provide the calorie content and the number of servings. It may also be helpful to provide the resource, if known.

Thanks for sharing! :]

• Reply #1 06/09/08  1:51am
  
  heartgirl
  MAIN DISH ~ Impossible Lasagna - from Healthy Exchanges Cookbook by JoAnna M Lund. Start to finish, this recipe takes just over 30 minutes.
  With this one, it tastes like you're eating lasagna but without any guilt! Enjoy ...
  
  8 oz ground 90% lean turkey or beef
  1/2 cup fat-free cottage cheese
  1/4 cup (3/4 ounce) grated Kraft House Italian or Parmesan cheese
  2 teaspoons Italian seasoning
  1 cup (one 8-ounce can) Hunt's Tomato Sauce
  3/4 cup (3 ounces) Kraft shredded reduced-fat mozzarella cheese
  1 cup skim milk
  1/3 cup Carnation nonfat dry milk powder
  9 tablespoons Bisquick reduced-fat baking mix
  2 eggs or equivalent in egg substitute
  1/2 teaspoon salt
  1/8 teaspoon black pepper
  
  Preheat oven to 400 degrees. In a large skillet sprayed with olive-flavored cooking spray, brown meat. Spray an 8-by-8 inch baking dish with olive-flavored cooking spray. Layer cottage cheese and House Italian cheese on bottom. Add Italian seasoning, tomato sauce, and 1/4 cup of the mozarella cheese to browned meat. Spoon over cheese layer. In a blender combine skim milk, dry milk powder, baking mix, eggs, salt, and black pepper for 15-seconds on HIGH speed. Pour over meat mixture. Bake 30 minutes. Spread remaining 1/2 cup mozzarella cheese on top and bake an additional 5 minutes. Let set 5 minutes before cutting.
  
  Each serving equals:
  HE: 2 1/3 Pr (1/3 limited), 2/3 Ve, 1/2 Br, 1/3 SM
  229 Calories, 9 gm Fa, 21 gm Pr, 15 gm Ca, 752 mg So, 1 Fi
  DIABETIC: 3 Mt, 1 St
• Reply #2 06/09/08  1:07pm
  
  ladybleu
  This is one of my most favorite dishes. I created this when I wanted fish and did not want to fry it. I STILL love to eat so it has to be tasty, but I've found ways to make healthy foods delicious. This is just one of them. Hope you enjoy it as much as I do. Here it goes:
  
  MaMa's Baked Fish and Vegetables w/Rice
  
  Entire meal takes about 25 minutes to prepare and cook.
  Makes 2 Servings
  
  Ingredients needed for this recipe are as follows:
  
  1 medium white onion sliced- 60 calories 0 fat
  1/2 cup of diced tomatoes canned or fresh- 25 calories 1 calorie from fat
  2 tsp of Butter Buds or any butter subsitutue- 10 calories 0 fat
  2 tsp of garlic fresh or from a jar- 8 calories
  1 cup of brown or white rice- brown rice 218 calories 14 calories from fat/ white rice 242 calories 3 calories from fat
  6 oz of Whiting Fish- 153 calories 20 calories from fat
  1 tsp of Old Bay seasoning
  
  Cook rice according to instructions on box (Do not use butter)
  Line baking pan with aluminum foil
  Place fish on aluminum foil in baking pan
  Sprinkle fish with Old Bay and Butter Buds on both sides
  Turn fish skin side down and cover with garlic, tomatoes and onions
  Use the foil to wrap fish tightly so juice from fish and vegetables won't leak out
  Fill bottom of baking pan with 1/3 cup of water
  Place in oven and cook for 15-20 minutes or until fish is white and firm to touch
  Remove fish from oven allow to sit for 2-3 minutes
  Place rice on plate( you can have 1/2 cup if you didn't overdose on carbs during the day-LOL)
  Place fish on plate beside rice
  Place tomatoes and onions on fish and rice or beside if that's your preference
  *Because the onions, fish, tomatoes and garlic were wrapped in aluminum foil, they will create their own juice*
  Use the natural(and delicious) juices from fish and vegetables to pour over rice and fish
  Enjoy!
  
  Total calories for this 2 serving meal are: 474 and
  If you are doing white rice, total calories are: 506
  Each individual serving is: 253 calories for white rice
  237 calories for brown rice
  Fat calories for this meal are between 24 and 35 depending on which rice you use.
  
  I believe that you can still eat healthy and have the food be absolutely delicious. It does not have to be bland or tastless. The foods I have created are so good that sometimes you feel like you are cheating because there is no way that the foods can be this good and be healthy- but they are.
  If you enjoy this meal and would like more recipies, please let me know.
• Reply #3 06/09/08  1:08pm
  
  ladybleu
  *Oven should be preheated to 325-350 depending on oven.*
• Reply #4 06/09/08  8:05pm
  
  battlescarred
  Fast and Healthy Smoothie: 5 cubes of ice, 5 frozen strawberries, 1/2 cup calcium enriched OJ, 1/2 banana. BLEND all and ENJOY! This is a healthy 150 calories. Blend one when you are craving chocolate or french fries!
• Reply #5 06/09/08  8:21pm
  
  jrosey
  I keep a bowl of this in my fridge and have as a snack and have a cup before dinner:
  
  Jill's gazpacho:
  
  4 medium tomatoes small bunch of cilantro
  1 peeled cucumber juice of 1 lemon
  2 stalks of celery 4 c low sodium V-8
  1/2 vidalia onion dash of tobasco
  salt & pepper to taste
  
  Put 1st 4 ingediants plus cilantro in food processor and pulse until well-chopped. Place in bowl and add remianing ingedients. serve well-chilled.
  1 cup has 50 calories.
  
  
• Reply #6 06/09/08  8:49pm
  
  Lilliebird
  This is my go to side when I am feeling OVER hungry....Really simple you use one skillet....
  
  1 squash any kind
  1 tomato diced
  1/2 onion
  1 Tbsp minces garlic
  1 can mushrooms
  1 tsp EVOO
  1/2 cup asparagus
  1 Tbsp reduced fat feta cheese
  salt and pepper to taste
  
  Simply heat everything in a skillet, and sprinkle with cheese! You can add chicken breast or serve over pasta and make as a meal, but this is really good spooned over any type of meat. Sorry I do not know the calorie count. Of course you can use any veggie you like!
  
  
• Reply #7 06/10/08  12:47pm
  
  DebyDavis
  ladybleu that was good,oh it was hard to figure out enough to make for four people,and i can afford to buy this one,at my store where i live in indy (CLOSE TO INTERNATIONAL AIRPORT) food is high.turkey is outta sight. im on a very very limited income so close as going to the church for help at end of months,this one was good the butter buds were high but i thought well your not gonna use them all so it wld be worth it to use later,but cant find the old bay,i asked the stockboy he looked at me like i was "BARNEY" then he said say what,,are you on the right aisle,so after asking a few people they didnt know what i was looking for i used crushed bay leaves.but this is fantastic the baby even eat it and if you can get a child with liver problems to eat this is a keeper thanks deby
• Reply #8 06/10/08  1:24pm
  
  ladybleu
  Deby- You should allow 3 oz per person. Also you can use any seafood seasoning instead of Old Bay.
• Reply #9 06/12/08  8:50pm
  
  Marie01
  Hi There
  
  I actually posted it on the sight, a healthy snack if you want to give it a try. Should be easy for counting calories.
  
  1 Granny smith apple
  cashew or almond butter
  ground walnuts
  honey
  
  core an slice apple into large pieces keeping skin on, lightly spread cashew butter on the apple and put face down in ground walnuts. Lightly drizzle with honey.
• Reply #10 06/19/08  11:02am
  
  heartgirl
  Caneygirl ~ You can post your recipe here! Thanks!!!

We are in this together to support each other lose weight learn explore and experience the journey of a lifetime! Lets make this POSITIVE MOTIVATIONAL and ENLIGHTENING!!! The joy is in the journey and the knowledge and friendships that are gained along the way. Come join us and lets make history!