SKINNY BERRY PROTEIN SMOOTHIE

• 6 oz container non-fat blueberry Greek yogurt
• ½ cup frozen or fresh blueberries
• ½ scoop vanilla protein powder
• 1 cup crushed ice
• ¼ cup water

1. Place all ingredients in a blender and mix on high until well blended. You can top with fresh blueberries if you like. Serve immediately.

Yield: 1 smoothie

Nutritional Information: 215 Calories

Calories from fat: 15

Fat: 2g

Saturated Fat: 0g

Cholesterol: 5mg

Sodium: 176mg

Carbohydrates:21 g

Fiber: 2g

Sugar 16g

Protein: 31g

Calcium: 23%

Iron: 1%

WWP+: 5

Source: Skinny Mom

ROASTED ASPARAGUS SALAD WITH CITRUS DRESSING

• 2 pounds asparagus, (about 2 bunches), trimmed
• 1 pint tiny cherry or pear tomatoes, red or mixed colors
• 1 tablespoon extra-virgin olive oil
• 3/4 teaspoon salt, divided
• Freshly ground pepper, to taste
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh orange juice
• 1 tablespoon honey
• 1/2 teaspoon Dijon mustard
• 2 bunches watercress, tough stems removed (about 4 cups lightly packed)
• 2 tablespoons finely chopped fresh dill

1. Preheat oven to 450°F.
2. Place asparagus in a large bowl. Add tomatoes and oil and toss to coat. Spread in a heavy roasting pan or rimmed baking sheet, spooning the tomatoes between and on top of the asparagus. Sprinkle with 1/2 teaspoon salt and add a generous grinding of pepper. Roast until the asparagus is crisp-tender and the tomatoes are warmed and slightly crinkled, about 15 minutes. Set aside until ready to serve.
3. Whisk lemon juice, orange juice, honey, mustard and remaining 1/4 teaspoon salt in a medium bowl until blended. Reserve half of the dressing in a small bowl.
4. Add watercress to the medium bowl; toss to coat. Spread the watercress on a platter. Arrange the roasted asparagus on the watercress and top with tomatoes. Drizzle the reserved dressing over the asparagus and tomatoes; sprinkle with dill. Serve warm or at room temperature.

Yield: 6 servings

Per serving: 61 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 9 g carbohydrates; 3 g protein; 2 gfiber; 319 mg sodium; 371 mg potassium.

Source: 2008 Eating Well Magazine

BROCCOLI BACON SALAD

Not only is this a quick fix recipe it is also a healthy recipe. It is a recipe I got from LifeScript.

• 1 clove garlic, minced
• 1/4 cup low-fat mayonnaise
• 1/4 cup reduced-fat sour cream
• 2 teaspoons cider vinegar
• 1 teaspoon sugar
• 4 cups finely chopped broccoli crowns, (see Tip)
• 1 8-ounce can sliced water chestnuts, rinsed and chopped
• 3 slices cooked bacon, crumbled
• 3 tablespoons dried cranberries
• Freshly ground pepper, to taste

1

Whisk garlic, mayonnaise, sour cream, vinegar and sugar in a large bowl. Add broccoli, water chestnuts, bacon, cranberries and pepper; stir to coat with the dressing.

 

Tips:

Tip: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.

COLA BURGERS

A friend sent me this recipe; can't wait to try it!

1 egg
1/2 cup cola, divided
1/2 cup crushed saltine...
6 tablespoons French dressing, divided
2 tablespoons grated parmesan cheese
1/4 teaspoon salt
1 1/2 lbs hamburger
hamburger bun

Directions:
1 Combine the egg, 1/4 c. cola, crackers, 2 tbsp. dressing, cheese and salt.
2 Add the beef and mix well.
3 Shape into six patties.
4 In a bowl, combine the remaining cola and dressing.
5 Grill patties, uncovered, for 3 min. a side.
6 Brush with cola mixture.
7 Grill 8-10 min. longer or until juices run clear basting and turning as needed.
8 Serve on buns.

CHICKEN NACHO BAKE

4

small  boneless skinless chicken breasts(1 lb.)

1/2

cup  TACO BELL® Thick & Chunky Salsa

1/2

cup  crushed baked tortilla chips

1/2

cup  KRAFT 2% Milk Shredded Sharp Cheddar Cheese

2

slices  OSCAR MAYER Bacon, chopped

1

small  onion, chopped

2

cups  grape tomatoes

2

cups  cooked long-grain brown rice

1/4

cup  BREAKSTONE'S Reduced Fat or KNUDSEN Light Sour Cream

HEAT oven to 400ºF.

PLACE chicken on foil-covered baking sheet; top with salsa. Bake 20 min. or until chicken is done (165ºF), topping with crushed chips and cheese for the last 5 min.

MEANWHILE, cook bacon in large skillet until crisp. Remove bacon from skillet; drain on paper towels. Discard drippings from skillet. Add onions to skillet; cook and stir 5 min. Stir in tomatoes; cook 4 to 5 min. or until tomatoes begin to pop, stirring occasionally. Add rice; cook 2 to 3 min. or until heated through, stirring occasionally. Stir in bacon.

TOP chicken with sour cream. Serve with rice mixture.

Yield: 4 servings

Per serving: Calories 380, 10 g fat (4 sat), 35 g carbs, 33 g protein, 5 g sugar, 

Source: Kraft Foods

PEPPERMINT PATTY SANDWICH COOKIES

2 pkg (2-layer size) devil's food cake mix
4 large eggs
2/3 cup canola oil
Granulated sugar
1 pkg (8-oz) cream cheese, softened
1/2 cup butter, softened
1 tsp peppermint extract
4 cups powdered sugar

Preheat oven to 350 degrees.
Lightly grease baking sheets; set aside.

In a large mixing bowl, combine cake mixes, eggs, and oil; beat until well blended. Shape mixture into 1-inch balls and place 2-inches apart on greased baking sheets. Flatten with the bottom of a glass dipped in granulated sugar.

Bake cookies 5 to 7 minutes or until the tops are cracked. Cool on the baking sheets for 2 minutes then remove to wire racks to cool completely.

To make the filling:
In a large bowl, beat the cream cheese, butter, and peppermint extract until blended. Gradually beat in the confectioners' sugar until smooth.

Spread the filling on the bottom of half the cookies and cover filling with the remaining half of the cookies.

Leftovers should be refrigerated in an airtight container.

Yield: 3 dozen sandwich cookies

THAI CHICKEN PEANUT NOODLES

1/4 cup creamy peanut butter
1/2 cup reduced-sodium chicken broth
1/4 cup lemon juice
1/4 cup reduced-sodium soy sauce
4 tsp sriracha Asian hot chili sauce
1/4 tsp crushed red pepper flakes
12-oz uncooked multigrain spaghetti
1 lb lean ground chicken
1 1/2 cups julienned carrots
1 medium sweet red pepper, chopped
1 garlic clove, minced
1/2 cup finely chopped unsalted peanuts
4 green onions, chopped

In a small bowl, whisk the first 6 ingredients until blended.

Cook spaghetti according to package directions; drain.

In a large skillet, cook the chicken, carrots, red pepper and garlic over medium heat 5 to 6 minutes until chicken is no longer pink, breaking up chicken into crumbles; drain.

Stir the peanut butter mixture into the chicken mixture and bring to a boil. Reduce heat and simmer uncovered 3 to 5 minutes or until sauce is slightly thickened.

Serve the sauce with the spaghetti. Garnish each serving with the peanuts and green onions.

Yield: 6 servings
Per serving: 475 calories, 17 g fat (3 g sat) 51 g carbs, 7 g fiber, 33 g protein

Note: An old TOH recipe.

CAMPBELL'S MINI CHICKEN POT PIES

1 1/2 cups cubed cooked chicken
1 can (10 3/4-oz) condensed cream of chicken soup
1 1/2 cups frozen mixed vegetables, thawed
flour
1 tube (10 pieces) refrigerated biscuits
1/2 cup shredded cheddar cheese

Preheat oven to 375 degrees.
Spray 10 (2 1/2-inch size) muffin cups with nonstick cooking spray; set aside.

In a medium bowl, combine the chicken, soup, and vegetables; set aside.

Sprinkle a flat surface lightly with flour then roll out or pat the biscuits to flatten slightly. Press biscuits onto the bottom and up the sides of the muffin cups. Spoon 1/3 cup of the chicken mixture into each biscuit cup. Lightly press down mixture with back of spoon to mixture is level with biscuit.

Top each pie with about 2 teaspoons of the shredded cheese.

Bake at 375 degrees for 15 minutes or until the biscuits are browned and the cheese is melted.

Remove from the oven and cool in the pans on a wire rack for 5 minutes before removing to serve.

EASY WHITE CHEESE DIP

1 lb white American cheese, grated
1 can sliced green chilies, drained

In a saucepan over low heat, melt cheese while stirring constantly. Add the chilies and heat through.

Serve with tortilla or corn chips.

ITALIAN BAKED CHICKEN

4 skinless boneless chicken breast halves
3/4 cup mayonnaise
1/2 cup grated Parmesan cheese
3/4 tsp garlic powder
3/4 cup Italian-seasoned bread crumbs

Preheat oven to 425 degrees.
Lightly spray a baking sheet with nonstick cooking spray.

In a shallow bowl mix together the mayonnaise, cheese, and garlic powder.

Place bread crumbs in another shallow bowl.

Dip the chicken pieces in the mayo mixture than into the crumbs to coat; place on the prepared baking sheet.

Bake at 425 degrees for 20 minutes or until juices run clear and crumbs are browned.

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BREAKFAST PIZZA SCRAMBLE

If you are looking for a quick and easy breakfast idea that is different, you should try this old recipe from Mr. Food. It is made in the microwave and each family member can choose their own 'pizza toppings'.

2 eggs
2 tablespoons chopped pepperoni, vegetables, or your favorite pizza toppings
2 tablespoons milk
1/8 teaspoon salt
1/8 teaspoon black pepper
2 tablespoons shredded mozzarella or Cheddar cheese

Coat a microwave-safe cereal bowl with cooking spray. 

Add eggs, pepperoni, milk, salt, and pepper; beat until blended.

Microwave 45 seconds at high power; stir. Top with cheese and microwave 30 to 45 seconds more, or until eggs are set.

Serve immediately.

Note: Since microwave ovens vary, you may need to adjust the cooking time.

MAPLE-CHILI GLAZED PORK MEDALLIONS

1 teaspoon chili powder
1/2 teaspoon salt
1/8 teaspoon ground chipotle pepper
1 pound pork tenderloin, trimmed and cut crosswise into 1-inch-thick medallions
2 teaspoons canola oil
1/4 cup apple cider
1 tablespoon maple syrup
1 teaspoon cider vinegar

Mix chili powder, salt and ground chipotle in a small bowl. Sprinkle over both sides of pork.

Heat oil in a large skillet over medium-high heat. Add the pork and cook until golden, 1 to 2 minutes per side. Add cider, syrup and vinegar to the pan. Bring to a boil, scraping up any browned bits. Reduce the heat to medium and cook, turning the pork occasionally to coat, until the sauce is reduced to a thick glaze, 1 to 3 minutes. Serve the pork drizzled with the glaze.

Note: Recipe and photo provided by Eating Well.

POTATO AND SAUSAGE SKILLET

1 lb red potatoes, cubed
3 tbsp water
12-oz smoked sausage, cut into 1/4-inch rounds
1/2 cup chopped onion
1 tbsp olive or canola oil
2 tbsp brown sugar
2 tbsp vinegar
1 tbsp Dijon mustard
1/2 tsp dried thyme
1/4 tsp freshly ground black pepper
4 cups fresh baby spinach leaves
5 - 6 slices bacon, cooked crisp and crumbled

Place the potatoes in a microwave-safe bowl with the water; cook on high approximately 4 minutes or until tender. Drain in a colander.

Heat the oil in a large skillet and add the sausage and onion; cook until onion is tender. Add the potatoes to the skillet and cook until potatoes and sausages are browned, 3 to 5 minutes.

Combine the brown sugar, vinegar, mustard, thyme and pepper; stir into the skillet. Bring the mixture to a boil. Reduce the heat and simmer, uncovered, until heated through.

Add the spinach and bacon to the skillet and cook, stirring, until the spinach is wilted.

Yield: 4 servings