Chocolate Chip Granola Bars *
Makes 16 We made them more natural by using unsweetened applesauce instead of butter to reduce the fat, substituting a reduced amount of honey instead of brown sugar and calling for organic ingredients whenever possible. You may also want to try our vegan version: Maple and Carob Chip Granola Bars.
NutritionWith chopped nuts:Per serving (50g-wt.): 230 calories (110 from fat), 13g total fat (will be less with applesauce), 2g saturated fat, 4g protein, 28g total carbohydrate (3g dietary fiber, 14g sugar), 0mg cholesterol, 0mg sodium Without chopped nuts:Per serving (42g-wt.): 180 calories (70 from fat), 7g total fat, 1.5g saturated fat, 3g protein, 27g total carbohydrate (2g dietary fiber, 14g sugar), 0mg cholesterol, 0mg sodium
Ingredients 4 cups of quick cooking oats
1 cup of applesauce
2/3 cup honey
1 teaspoon vanilla extract
1/2 cup chocolate chips
1 cup chopped organic nuts (optional)
Directions: Preheat oven to 350°F. Spread oats on an ungreased baking sheet. Bake for 15 minutes, stirring a couple of times. Allow oats to cool to room temperature. Combine remaining ingredients in a large mixing bowl. Add cooled oats. Spread mixture into a 9x13-inch baking dish that has been sprayed or oiled, pressing down hard to compact it.
Bake for 25 to 30 minutes, or until golden brown. Cool completely and cut into bars.
NutritionWith chopped nuts:Per serving (50g-wt.): 230 calories (110 from fat), 13g total fat (will be less with applesauce), 2g saturated fat, 4g protein, 28g total carbohydrate (3g dietary fiber, 14g sugar), 0mg cholesterol, 0mg sodium Without chopped nuts:Per serving (42g-wt.): 180 calories (70 from fat), 7g total fat, 1.5g saturated fat, 3g protein, 27g total carbohydrate (2g dietary fiber, 14g sugar), 0mg cholesterol, 0mg sodium
Ingredients 4 cups of quick cooking oats
1 cup of applesauce
2/3 cup honey
1 teaspoon vanilla extract
1/2 cup chocolate chips
1 cup chopped organic nuts (optional)
Directions: Preheat oven to 350°F. Spread oats on an ungreased baking sheet. Bake for 15 minutes, stirring a couple of times. Allow oats to cool to room temperature. Combine remaining ingredients in a large mixing bowl. Add cooled oats. Spread mixture into a 9x13-inch baking dish that has been sprayed or oiled, pressing down hard to compact it.
Bake for 25 to 30 minutes, or until golden brown. Cool completely and cut into bars.
Banana Nut Bread*
Light-n-Luscious Banana Bread Serves 14 Secret Ingredient: Earth University Bananas Who says banana bread needs to be a guilty pleasure? Try this light-n-luscious banana bread that delivers moist banana goodness without extra fat and calories. Plus, we used Earth University bananas grown in Costa Rica, a Whole Foods Market exclusive, that not only offer sweet banana flavor, but also support education, entrepreneurship, and sustainable agriculture in the developing world. If you like this delicious bread, you'll love Banana Bread Pancakes with Cinnamon, Honey and Orange Mascarpone, which are based off of this recipe. To learn how to make this recipe, watch the Secret Ingredient cooking show.
NutritionPer serving (about 3oz/71g-wt.): 170 calories (40 from fat), 4.5g total fat, 2.5g saturated fat, 40mg cholesterol, 190mg sodium, 29g total carbohydrate (2g dietary fiber, 13g sugar), 4g protein
IngredientsCooking spray
2 cups whole wheat flour
1 teaspoon baking soda
2 tablespoons ground flax meal
1 tablespoon ground cinnamon
1/2 teaspoon salt
1 cup of unsweetened applesauce
1/2 cup granulated sugar
2 eggs
1/3 cup fat free or low fat plain yogurt
3 very ripe bananas, smashed (about 1 1/2 cups)
2 teaspoons vanilla extract
1 tablespoon turbinado sugar
DirectionsPreheat oven to 350°F. Spray an 8-inch x 4-inch metal loaf pan with cooking spray; set aside.
Whisk together flour, baking soda, flax meal, 2 teaspoons of the ground cinnamon and salt; set aside.
Cream together applesauce with sugar using a mixer. Add eggs, one at a time, beating well after each addition. Mix in yogurt, bananas and vanilla. Fold in flour mixture and mix until just incorporated. Spoon batter into loaf pan.
Stir together turbinado sugar and remaining 1 teaspoon cinnamon. Sprinkle over the top of the banana bread. Bake 55 to 60 minutes or until a knife inserted in the center of the loaf comes out clean. Allow to cool slightly, then remove from baking pan.
Chef’s Tip: If using a glass baking pan, decrease cooking time by 5 to 10 minutes.
NutritionPer serving (about 3oz/71g-wt.): 170 calories (40 from fat), 4.5g total fat, 2.5g saturated fat, 40mg cholesterol, 190mg sodium, 29g total carbohydrate (2g dietary fiber, 13g sugar), 4g protein
IngredientsCooking spray
2 cups whole wheat flour
1 teaspoon baking soda
2 tablespoons ground flax meal
1 tablespoon ground cinnamon
1/2 teaspoon salt
1 cup of unsweetened applesauce
1/2 cup granulated sugar
2 eggs
1/3 cup fat free or low fat plain yogurt
3 very ripe bananas, smashed (about 1 1/2 cups)
2 teaspoons vanilla extract
1 tablespoon turbinado sugar
DirectionsPreheat oven to 350°F. Spray an 8-inch x 4-inch metal loaf pan with cooking spray; set aside.
Whisk together flour, baking soda, flax meal, 2 teaspoons of the ground cinnamon and salt; set aside.
Cream together applesauce with sugar using a mixer. Add eggs, one at a time, beating well after each addition. Mix in yogurt, bananas and vanilla. Fold in flour mixture and mix until just incorporated. Spoon batter into loaf pan.
Stir together turbinado sugar and remaining 1 teaspoon cinnamon. Sprinkle over the top of the banana bread. Bake 55 to 60 minutes or until a knife inserted in the center of the loaf comes out clean. Allow to cool slightly, then remove from baking pan.
Chef’s Tip: If using a glass baking pan, decrease cooking time by 5 to 10 minutes.
*Recipe from Whole Foods (some ingredients modified)
Homemade Refried Beans
Ingredients: I bag of pinto bean
Fill the crock pot with water & poor beans into crock pot. Cook for 10 hours stirring every 3 hours. If water evaporates, add water to keep beans moist. Once finished, mash bean with potato masher. Allow to cool - enjoy!
Fill the crock pot with water & poor beans into crock pot. Cook for 10 hours stirring every 3 hours. If water evaporates, add water to keep beans moist. Once finished, mash bean with potato masher. Allow to cool - enjoy!
Chicken and Rice casserole
Ingredients:
Chicken Breast
Whole Grain Brown Rice
Chicken Bouillon or Chicken Broth
Reduced fat cream of chicken soup
1/2 Green Pepper
1/2 Red Pepper
1 Onion
1 teaspoon Italian seasoning
1 teaspoon Garlic
Splash of olive oil
Cook rice according to directions on package (to add flavor to rice, add chicken bouillon or chicken broth to water mixture)
Grill chicken on barbecue for 20 minutes or in the oven (375 degrees) for 45 minutes (until done).
While rice and chicken are cooking, dice pepper and onion. In a fry pan, place a splash of olive oil, garlic and seasoning. Cook vegetables (on medium) until desired crispiness.
Warm-up cream of chicken soup in saucepan or microwave until warm.
Combine all ingredients on a plate. Enjoy :-)
Chicken Breast
Whole Grain Brown Rice
Chicken Bouillon or Chicken Broth
Reduced fat cream of chicken soup
1/2 Green Pepper
1/2 Red Pepper
1 Onion
1 teaspoon Italian seasoning
1 teaspoon Garlic
Splash of olive oil
Cook rice according to directions on package (to add flavor to rice, add chicken bouillon or chicken broth to water mixture)
Grill chicken on barbecue for 20 minutes or in the oven (375 degrees) for 45 minutes (until done).
While rice and chicken are cooking, dice pepper and onion. In a fry pan, place a splash of olive oil, garlic and seasoning. Cook vegetables (on medium) until desired crispiness.
Warm-up cream of chicken soup in saucepan or microwave until warm.
Combine all ingredients on a plate. Enjoy :-)
Homemade Taco Seasoning*
This seasoning mix is the secret behind terrific tacos, whatever the filling — ground beef, chicken, turkey or sautéed veggies. Use it in any recipe that calls for taco seasoning. Our favorite? Try these Turkey Tacos.
NutritionPer serving (About 2 tsp/8g-wt.): 25 calories (5 from fat), 0.5g total fat, 0g saturated fat, 1g protein, 4g total carbohydrate (1g dietary fiber, 1g sugar), 0mg cholesterol, 570mg sodium
Ingredients4 tablespoons chili powder
2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon natural brown sugar
1 tablespoon arrowroot powder
2 tablespoons ground cumin
4 teaspoons sea salt, or to taste
4 teaspoons paprika
4 teaspoons dried oregano
1 to 3 teaspoons crushed red pepper flakes, to taste
DirectionsStir all ingredients together and store in an air-tight container until ready to use.
NutritionPer serving (About 2 tsp/8g-wt.): 25 calories (5 from fat), 0.5g total fat, 0g saturated fat, 1g protein, 4g total carbohydrate (1g dietary fiber, 1g sugar), 0mg cholesterol, 570mg sodium
Ingredients4 tablespoons chili powder
2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon natural brown sugar
1 tablespoon arrowroot powder
2 tablespoons ground cumin
4 teaspoons sea salt, or to taste
4 teaspoons paprika
4 teaspoons dried oregano
1 to 3 teaspoons crushed red pepper flakes, to taste
DirectionsStir all ingredients together and store in an air-tight container until ready to use.
Chicken Piccatta
Thin chicken cutlets cook quickly and evenly, making this recipe a fast weeknight option. A pan sauce of lemon juice, capers and parsley adds vibrant flavor. Serve with a simple green salad or steamed vegetables.
NutritionPer serving (About 7oz/202g-wt.): 300 calories (100 from fat), 11g total fat, 2g saturated fat, 31g protein, 14g total carbohydrate (less than 1g dietary fiber, 0g sugar), 80mg cholesterol, 700mg sodium
Ingredients4 skinless, boneless chicken cutlets (about 1 1/4 pounds)
1 lemon
1/2 cup whole wheat flour
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil
1/3 cup capers
1/2 cup pinot grigio or other dry white wine
3/4 cup low-sodium chicken broth
2 tablespoons chopped parsley
DirectionsPlace chicken cutlets between 2 sheets of parchment, waxed paper or plastic wrap. With a mallet or rolling pin, gently pound cutlets to an even 1/4-inch thickness. Zest and juice the lemon.
In a shallow bowl or pie plate, combine flour, lemon zest, salt and pepper. Dip chicken in flour, coat all sides and shake off excess. Preheat a large sauté pan over medium high heat. Add olive oil and tilt pan until a thin layer covers the bottom. Place chicken in hot oil and cook 3 minutes per side, until browned and cooked through. Remove pan from heat. Transfer chicken to a clean plate and cover to keep warm.
Return pan to medium high heat, add capers and cook for 1 minute until brown on edges and slightly plumped. Add chicken broth and bring to a brisk simmer, stirring with a wooden spoon to scrape up browned bits from the bottom of the pan. Cook until volume is reduced by half, 3 to 4 minutes. Remove from heat, stir in parsley and 2 tablespoons of the lemon juice. Taste and adjust seasoning with salt, pepper and lemon juice. Divide chicken among plates. Top with capers and drizzle with sauce.
NutritionPer serving (About 7oz/202g-wt.): 300 calories (100 from fat), 11g total fat, 2g saturated fat, 31g protein, 14g total carbohydrate (less than 1g dietary fiber, 0g sugar), 80mg cholesterol, 700mg sodium
Ingredients4 skinless, boneless chicken cutlets (about 1 1/4 pounds)
1 lemon
1/2 cup whole wheat flour
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil
1/3 cup capers
1/2 cup pinot grigio or other dry white wine
3/4 cup low-sodium chicken broth
2 tablespoons chopped parsley
DirectionsPlace chicken cutlets between 2 sheets of parchment, waxed paper or plastic wrap. With a mallet or rolling pin, gently pound cutlets to an even 1/4-inch thickness. Zest and juice the lemon.
In a shallow bowl or pie plate, combine flour, lemon zest, salt and pepper. Dip chicken in flour, coat all sides and shake off excess. Preheat a large sauté pan over medium high heat. Add olive oil and tilt pan until a thin layer covers the bottom. Place chicken in hot oil and cook 3 minutes per side, until browned and cooked through. Remove pan from heat. Transfer chicken to a clean plate and cover to keep warm.
Return pan to medium high heat, add capers and cook for 1 minute until brown on edges and slightly plumped. Add chicken broth and bring to a brisk simmer, stirring with a wooden spoon to scrape up browned bits from the bottom of the pan. Cook until volume is reduced by half, 3 to 4 minutes. Remove from heat, stir in parsley and 2 tablespoons of the lemon juice. Taste and adjust seasoning with salt, pepper and lemon juice. Divide chicken among plates. Top with capers and drizzle with sauce.
Grilled Sirloin and Mixed Peppers
Serves 4
Colorful peppers, marinated in a quick teriyaki sauce, taste delicious and look pretty on the plate with thinly sliced sirloin steak. Serve with rice pilaf or buttered new potatoes.
NutritionPer serving (About 11.25oz/318g-wt.): 350 calories (170 from fat), 19g total fat, 6g saturated fat, 32g protein, 11g total carbohydrate (2g dietary fiber, 7g sugar), 85mg cholesterol, 680mg sodium
Ingredients1/4 cup teriyaki sauce
2 tablespoons extra virgin olive oil
1 1/2 pounds sirloin steak
1 red bell pepper, cored, seeded, and sliced
1 green bell pepper, cored, seeded, and sliced
1 orange bell pepper, cored, seeded, and sliced
1 large red onion, peeled and thickly sliced into rounds
Salt and freshly ground black pepper
Directions: Mix teriyaki sauce with oil in a small bowl. Arrange steak in a wide, shallow dish, pour over half of the teriyaki mixture and turn steak to coat. Put remaining teriyaki mixture, peppers, and onions into a large bowl and toss to coat. Cover steak and vegetables and refrigerate for at least 2 hours.
Light the grill and heat a dry cast iron skillet over the coals. When coals and skillet are hot, add steak directly to grill, turning once until cooked to your liking. While steak is grilling, add peppers and onions to skillet and cook, stirring occasionally, until slightly charred and just tender. (You may have to work in batches depending on the size of your cast iron skillet.) When steak is done, let it rest for a few minutes, then slice it thinly and serve with the peppers and onions.
Colorful peppers, marinated in a quick teriyaki sauce, taste delicious and look pretty on the plate with thinly sliced sirloin steak. Serve with rice pilaf or buttered new potatoes.
NutritionPer serving (About 11.25oz/318g-wt.): 350 calories (170 from fat), 19g total fat, 6g saturated fat, 32g protein, 11g total carbohydrate (2g dietary fiber, 7g sugar), 85mg cholesterol, 680mg sodium
Ingredients1/4 cup teriyaki sauce
2 tablespoons extra virgin olive oil
1 1/2 pounds sirloin steak
1 red bell pepper, cored, seeded, and sliced
1 green bell pepper, cored, seeded, and sliced
1 orange bell pepper, cored, seeded, and sliced
1 large red onion, peeled and thickly sliced into rounds
Salt and freshly ground black pepper
Directions: Mix teriyaki sauce with oil in a small bowl. Arrange steak in a wide, shallow dish, pour over half of the teriyaki mixture and turn steak to coat. Put remaining teriyaki mixture, peppers, and onions into a large bowl and toss to coat. Cover steak and vegetables and refrigerate for at least 2 hours.
Light the grill and heat a dry cast iron skillet over the coals. When coals and skillet are hot, add steak directly to grill, turning once until cooked to your liking. While steak is grilling, add peppers and onions to skillet and cook, stirring occasionally, until slightly charred and just tender. (You may have to work in batches depending on the size of your cast iron skillet.) When steak is done, let it rest for a few minutes, then slice it thinly and serve with the peppers and onions.
Chocolate Chip Cookies
2 cups of whole wheat flour or 1 cup of flour and 1 cup of oats
1/4 cup of sugar
1/4 cup of brown sugar
1 cup of applesauce
2 eggs
1 teaspoon of vanilla (make sure it is pure vanilla - not natural flavors or corn syrup)
1 bag of Dark chocolate chips (60% or more cacao is better for you!)
1 teaspoon of baking soda
1 pinch of salt
If want chocolate, chocolate chip cookies get no sugar added cocao powder and add it to the sugar mixture.
Combine the flour, baking soda and salt in one bowl. In another bowl, combine the sugar, egg, applesauce and vanilla. Mix both bowls separately. Combine the mixture until mixed through then add the chocolate chips. Make small rolls individual cookies of mixture, store in an airtight container - freeze in a container until ready to use. When ready to bake, spray a nonstick pan with olive oil - bake on 350 degrees for 19 minutes - Enjoy with a glass of milk :-)
1/4 cup of sugar
1/4 cup of brown sugar
1 cup of applesauce
2 eggs
1 teaspoon of vanilla (make sure it is pure vanilla - not natural flavors or corn syrup)
1 bag of Dark chocolate chips (60% or more cacao is better for you!)
1 teaspoon of baking soda
1 pinch of salt
If want chocolate, chocolate chip cookies get no sugar added cocao powder and add it to the sugar mixture.
Combine the flour, baking soda and salt in one bowl. In another bowl, combine the sugar, egg, applesauce and vanilla. Mix both bowls separately. Combine the mixture until mixed through then add the chocolate chips. Make small rolls individual cookies of mixture, store in an airtight container - freeze in a container until ready to use. When ready to bake, spray a nonstick pan with olive oil - bake on 350 degrees for 19 minutes - Enjoy with a glass of milk :-)
Quick and tasty Oatmeal
Poor a half of mug amount of quick oats oatmeal into a coffee mug. Boil hot water in a tea kettle or in a microwave. Poor water into coffee mug - stir until desired tenderness. Add almonds, raisins, dried cranberries, blueberries, raspberries and/or strawberries. Let cool to desired temperature - enjoy!
Poor a half of mug amount of quick oats oatmeal into a coffee mug. Boil hot water in a tea kettle or in a microwave. Poor water into coffee mug - stir until desired tenderness. Add almonds, raisins, dried cranberries, blueberries, raspberries and/or strawberries. Let cool to desired temperature - enjoy!
Breakfast Casserole
Scramble eggs or eggwhites in a bowl (8-10 depending on how big you want the casserole. Prepare a glass 9 by 11 dish by using nonstick spray. Cut and dice a red pepper, green pepper and onions. sauté in a pan until soft. Cook 4-6 turkey sausage links or turkey bacon strips until done. 3 to 4 slices of American cheese or 2 cups of cheddar cheese handy. Place the veggies and turkey sausage on the bottom of the pan. follow that with the cheese. Then layer the eggs over that. Cook on 350 degrees for 45-60 minutes.
Home Made Buttermilk Pancakes
2 cups Whole Wheat Flour (Organic and free of GMO preferable)
2 eggs
1/2 cup of buttermilk
1/2 cup of fat free milk (add more if you like your pancakes thin, less if you like them thick)
1 teaspoon of brown sugar
1 teaspon of baking powder
Combine all ingredients in a food processor until thoroughly mixed. Turn pan on medium heat, wait until pan is hot, scoop 2 tablespoons of batter onto pan. Cook until you see bubbles in the batter, then flip. Enjoy with organic maple syrup, blueberries, raspberries or strawberries.
2 cups Whole Wheat Flour (Organic and free of GMO preferable)
2 eggs
1/2 cup of buttermilk
1/2 cup of fat free milk (add more if you like your pancakes thin, less if you like them thick)
1 teaspoon of brown sugar
1 teaspon of baking powder
Combine all ingredients in a food processor until thoroughly mixed. Turn pan on medium heat, wait until pan is hot, scoop 2 tablespoons of batter onto pan. Cook until you see bubbles in the batter, then flip. Enjoy with organic maple syrup, blueberries, raspberries or strawberries.
Chicken and Dumplings
From Food Network Kitchens
4 to 6 servings
Ingredients
From Food Network Kitchens
4 to 6 servings
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
- Kosher salt and freshly ground black pepper
- One 20-ounce package peeled and diced butternut squash
- 4 stalks celery, finely chopped
- 1 medium onion, finely chopped
- 2 cups lower-sodium chicken broth
- 2 sprigs dill plus 2 tablespoons chopped fresh dill
- 1/2 cup white whole wheat flour
- 1 teaspoon baking soda
- 1 tablespoon cold unsalted butter, cut up
- 1/4 cup lowfat (1-percent) milk
- 1 cup frozen peas, thawed
Breakfast Pizza
Prep Time: 10 minsCook Time: 15 minsServes: You can also turn this pizza into a lunchtime treat by replacing the egg with 1/4 cup prepared low-fat tomato meat sauce. Round out the meal with some carrot and celery sticks.Ingredients1 whole wheat flour tortilla (8" diameter)1 tablespoon olive oil1/2 red bell pepper, cut into thin strips3 egg whites1 tablespoon chopped chives1 teaspoon chopped fresh oregano or 1/2 teaspoon dried1 ounce canadian bacon, cut into thin strips2 tablespoons shredded reduced-fat Italian cheese blend1 cup cubed melon or 2 thin wedges (about 1/8 of a melon) Directions
Print From Rodale 2/6/2014ALL RIGHT RESERVED © 2008 Rodale
Prep Time: 10 minsCook Time: 15 minsServes: You can also turn this pizza into a lunchtime treat by replacing the egg with 1/4 cup prepared low-fat tomato meat sauce. Round out the meal with some carrot and celery sticks.Ingredients1 whole wheat flour tortilla (8" diameter)1 tablespoon olive oil1/2 red bell pepper, cut into thin strips3 egg whites1 tablespoon chopped chives1 teaspoon chopped fresh oregano or 1/2 teaspoon dried1 ounce canadian bacon, cut into thin strips2 tablespoons shredded reduced-fat Italian cheese blend1 cup cubed melon or 2 thin wedges (about 1/8 of a melon) Directions
- Preheat the oven to 400°F. Coat both sides of the tortilla with cooking spray and place on a baking sheet. Bake for 6 minutes or until golden and crisp.
- Meanwhile, heat the oil in a small nonstick skillet over medium heat. Cook the pepper for 5 minutes or until tender. Place on a plate.
- Beat the egg whites, chives, oregano, and 2 teaspoons water in a medium bowl. Pour into the same skillet and cook over medium heat, stirring to scramble, for 2 minutes or until almost set.
- Scatter about two-thirds of the pepper and bacon strips on the tortilla. Top with the cooked eggs, remaining pepper and bacon strips, and cheese. Bake for 4 minutes or until the cheese is melted. Cut into fourths and serve with the melon.
Print From Rodale 2/6/2014ALL RIGHT RESERVED © 2008 Rodale
Ingredients
Low-cal Fettuccine Alfredo
Directions: Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon,1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.
Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot.
Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.
Per serving: Calories 490; Fat 15 g (Saturated 8 g); Cholesterol 48 mg; Sodium 734 mg; Carbohydrate 66 g; Fiber 3 g; Protein 20 g
- 1 tablespoon unsalted butter
- 1 clove garlic, minced
- 1 teaspoon grated lemon zest
- 2 teaspoons all-purpose flour
- 1 cup low-fat (2%) milk
- Kosher salt
- 2 tablespoons Neufchtel or low-fat cream cheese
- 3/4 cup grated parmesan cheese, plus more for topping
- 3 tablespoons chopped fresh parsley
- 12 ounces fresh fettuccine
- Freshly ground pepper
Low-cal Fettuccine Alfredo
Directions: Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon,1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.
Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot.
Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.
Per serving: Calories 490; Fat 15 g (Saturated 8 g); Cholesterol 48 mg; Sodium 734 mg; Carbohydrate 66 g; Fiber 3 g; Protein 20 g
Chicken and Dumplings
Ingredients
Stir in the squash, celery and onions and cook, stirring occasionally, until the onions are soft, about 5 minutes. Add the broth, dill sprigs and 3 cups water. Bring to a boil, and then reduce the heat to medium to maintain a steady simmer. Simmer until a knife easily pierces through the squash, about 15 minutes.
Meanwhile, whisk together the flour, baking soda, 1/4 teaspoon salt and 1/8 teaspoon pepper in a small bowl. With your fingertips, cut the butter into the flour until the mixture forms coarse crumbs. Stir in the milk just until a dough forms.
Stir the chicken and peas into the broth and bring to a simmer. Drop the dough into the simmering broth by teaspoons, spacing them evenly to make about 16 dumplings. Cover and simmer on medium low for 5 minutes. Uncover and simmer until the dumplings are cooked through, about 3 minutes. Discard the dill sprigs. Top with chopped dill and serve.
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
- Kosher salt and freshly ground black pepper
- One 20-ounce package peeled and diced butternut squash
- 4 stalks celery, finely chopped
- 1 medium onion, finely chopped
- 2 cups lower-sodium chicken broth
- 2 sprigs dill plus 2 tablespoons chopped fresh dill
- 1/2 cup white whole wheat flour
- 1 teaspoon baking soda
- 1 tablespoon cold unsalted butter, cut up
- 1/4 cup lowfat (1-percent) milk
- 1 cup frozen peas, thawed
Stir in the squash, celery and onions and cook, stirring occasionally, until the onions are soft, about 5 minutes. Add the broth, dill sprigs and 3 cups water. Bring to a boil, and then reduce the heat to medium to maintain a steady simmer. Simmer until a knife easily pierces through the squash, about 15 minutes.
Meanwhile, whisk together the flour, baking soda, 1/4 teaspoon salt and 1/8 teaspoon pepper in a small bowl. With your fingertips, cut the butter into the flour until the mixture forms coarse crumbs. Stir in the milk just until a dough forms.
Stir the chicken and peas into the broth and bring to a simmer. Drop the dough into the simmering broth by teaspoons, spacing them evenly to make about 16 dumplings. Cover and simmer on medium low for 5 minutes. Uncover and simmer until the dumplings are cooked through, about 3 minutes. Discard the dill sprigs. Top with chopped dill and serve.
Flat Belly Smoothies
Strawberry SmoothieSERVINGS: 1
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Mango Smoothie SurpriseSERVINGS: 1
Peanut Butter and Banana Smoothie SERVINGS: 1
Strawberry SmoothieSERVINGS: 1
- 1 cup skim milk
- 1 cup frozen, unsweetened strawberries
- 2 tsp cold-pressed organic flaxseed oil (MUFA)
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Mango Smoothie SurpriseSERVINGS: 1
- ¼ cup mango cubes
- ¼ cup mashed ripe avocado (MUFA)
- ½ cup mango juice
- ¼ cup fat-free vanilla yogurt
- 1 Tbsp freshly squeezed lime juice
- 1 Tbsp sugar
- 6 ice cubes
Peanut Butter and Banana Smoothie SERVINGS: 1
- ½ cup fat-free milk
- ½ cup fat-free plain yogurt
- 2 Tbsp creamy natural unsalted peanut butter (MUFA)
- ¼ very ripe banana
- 1 Tbsp honey
- 4 ice cubes