¾ cup whole wheat
1-tablespoon baking powder
½ teaspoon salt
¼ cup honey
2 tablespoons canola oil
2 large eggs
2 cups milk (I use soy milk and it works fine)
Mix together.
*from nieniedialogues.blogspot.com
Showing posts with label HEALTHY CHOICES. Show all posts
Showing posts with label HEALTHY CHOICES. Show all posts
Wednesday, August 22, 2007
Whole Wheat Pizza
-¾ whole-wheat flour
2 tablespoons olive oil
1-teaspoon salt
1 packet of yeast
Dissolve packet of yeast into 1-cup warm water with ¼ teaspoon sugar, let sit for 7 minutes (or until risen)
Mix flour, olive oil and yeast mixture with dough hook. For about 5 minutes.
Place in oiled bowl. Cover with plastic wrap in warm spot for about 1 hour (or desired risen state)
Roll out and add toppings. Cook for 17-18 minutes on 475 (those are my oven settings anyway)
I usually make 2 rectangle (cookie sheet) pizzas.
Favorite toppings:Zucchini, corn and fresh mozzarella
*From nieniedialogues.blogspot.com
2 tablespoons olive oil
1-teaspoon salt
1 packet of yeast
Dissolve packet of yeast into 1-cup warm water with ¼ teaspoon sugar, let sit for 7 minutes (or until risen)
Mix flour, olive oil and yeast mixture with dough hook. For about 5 minutes.
Place in oiled bowl. Cover with plastic wrap in warm spot for about 1 hour (or desired risen state)
Roll out and add toppings. Cook for 17-18 minutes on 475 (those are my oven settings anyway)
I usually make 2 rectangle (cookie sheet) pizzas.
Favorite toppings:Zucchini, corn and fresh mozzarella
*From nieniedialogues.blogspot.com
Friday, July 27, 2007
Garden Risotto
6 cups low-sodium chicken broth
2 teaspoons olive oil
1 medium onion, chopped
1 1/2 cups Arborio rice
3/4 teaspoon salt
Freshly ground black pepper
3 lightly packed cups baby spinach leaves
1 cup frozen peas
1/2 pound asparagus, steamed and cut into 3/4-inch pieces
1/4 cup freshly grated Parmesan
Bring the broth to a simmer in a medium saucepan. Heat the oil in a heavy saucepan over moderately low heat and cook the onion, stirring occasionally, until soft, 3 to 5 minutes. Add the rice and cook, stirring constantly, 1 minute. Add wine and simmer, stirring constantly, until absorbed, about 1 minute. Add 3/4 cup of the hot broth, the salt and a few grinds of fresh pepper and simmer, stirring constantly, until broth is absorbed. Continue simmering and adding hot broth, about 3/4 cup at a time, stirring constantly and allowing the broth to be absorbed before adding more, until rice is almost tender and creamy-looking, about 18 minutes.
Add the spinach and peas and cook until the spinach is wilted. Add the asparagus and cook just until the vegetables are hot. Stir in the Parmesan and more broth if the risotto seems too thick. Serve in soup plates.
Nutrition Information
Nutritional Analysis per serving
Calories 205
Total Fat 4 grams
Saturated Fat 1.5 grams
Cholesterol 1 mg
Sodium 466 mg
Carbohydrates 30 grams
*Ellie Krieger's Healthy Recipes, Food Network
Protein 10.5 grams
Fiber 3.5 grams
2 teaspoons olive oil
1 medium onion, chopped
1 1/2 cups Arborio rice
3/4 teaspoon salt
Freshly ground black pepper
3 lightly packed cups baby spinach leaves
1 cup frozen peas
1/2 pound asparagus, steamed and cut into 3/4-inch pieces
1/4 cup freshly grated Parmesan
Bring the broth to a simmer in a medium saucepan. Heat the oil in a heavy saucepan over moderately low heat and cook the onion, stirring occasionally, until soft, 3 to 5 minutes. Add the rice and cook, stirring constantly, 1 minute. Add wine and simmer, stirring constantly, until absorbed, about 1 minute. Add 3/4 cup of the hot broth, the salt and a few grinds of fresh pepper and simmer, stirring constantly, until broth is absorbed. Continue simmering and adding hot broth, about 3/4 cup at a time, stirring constantly and allowing the broth to be absorbed before adding more, until rice is almost tender and creamy-looking, about 18 minutes.
Add the spinach and peas and cook until the spinach is wilted. Add the asparagus and cook just until the vegetables are hot. Stir in the Parmesan and more broth if the risotto seems too thick. Serve in soup plates.
Nutrition Information
Nutritional Analysis per serving
Calories 205
Total Fat 4 grams
Saturated Fat 1.5 grams
Cholesterol 1 mg
Sodium 466 mg
Carbohydrates 30 grams
*Ellie Krieger's Healthy Recipes, Food Network
Protein 10.5 grams
Fiber 3.5 grams
Grilled Chicken Ceasar Salad
1/4 cup pasteurized egg product
1 clove of garlic, minced (about 1/2 teaspoon)
1 1/2 teaspoons anchovy paste
1/2 teaspoon Dijon mustard
1/4 teaspoon Worcestershire sauce 2
tablespoons lemon juice
2 tablespoons olive oil
1/4 cup finely grated Parmesan S
alt and freshly ground black pepper
6 cups coarsely torn romaine lettuce
2 cups of baby spinach leaves
2 cups of whole-grain croutons
4 grilled chicken breast halves (about 4 ounces each), sliced
In a small bowl, whisk together the egg product, garlic, anchovy paste, mustard, Worcestershire sauce and lemon juice. Slowly add the olive oil in a steady stream, whisking the whole time. Stir in the Parmesan and season with salt and pepper.
In a large bowl, toss the dressing with the lettuce and spinach until well coated. Add the croutons and toss to combine. Divide the salad onto 4 plates and top each plate with grilled chicken slices.
Nutrition Information
Nutritional Analysis per serving
Calories 150
Total Fat 10 grams
Saturated Fat 2 grams
Cholesterol 4 mg
Sodium 400 mg
Carbohydrates 10 grams
Protein 5 grams
Fiber 2 grams
*Ellie Krieger's Healthy Recipes, Food Network
1 clove of garlic, minced (about 1/2 teaspoon)
1 1/2 teaspoons anchovy paste
1/2 teaspoon Dijon mustard
1/4 teaspoon Worcestershire sauce 2
tablespoons lemon juice
2 tablespoons olive oil
1/4 cup finely grated Parmesan S
alt and freshly ground black pepper
6 cups coarsely torn romaine lettuce
2 cups of baby spinach leaves
2 cups of whole-grain croutons
4 grilled chicken breast halves (about 4 ounces each), sliced
In a small bowl, whisk together the egg product, garlic, anchovy paste, mustard, Worcestershire sauce and lemon juice. Slowly add the olive oil in a steady stream, whisking the whole time. Stir in the Parmesan and season with salt and pepper.
In a large bowl, toss the dressing with the lettuce and spinach until well coated. Add the croutons and toss to combine. Divide the salad onto 4 plates and top each plate with grilled chicken slices.
Nutrition Information
Nutritional Analysis per serving
Calories 150
Total Fat 10 grams
Saturated Fat 2 grams
Cholesterol 4 mg
Sodium 400 mg
Carbohydrates 10 grams
Protein 5 grams
Fiber 2 grams
*Ellie Krieger's Healthy Recipes, Food Network
Lime Chicken
This recipe is delicious and healthy and quick, and chances are most people have these items around the kitchen so no special runs to the store (which I love)!
2 boneless skinless chicken breasts, cut in half
2 tablespoons olive oil
2 cloves garlic, minced
3 tablespoons honey
juice of 2 limes
1 tablespoon soy sauce
1/2 teaspoon salt
1/4 ground ginger
pinch of cayenne pepper (optional)
Heat oil in a skillet over medium-high heat. When skillet is hot, add the chicken and cook about three minutes on one side, or until it is nicely browned. Turn chicken over and add garlic to the pan, lower heat to medium low.
Combine honey, lime juice, soy sauce, salt, ginger, and cayenne and 2 tablespoons water in a bowl, stir, then scrape into the pan with chicken. Simmer for five minutes (or until chicken is cooked through).
Remove chicken to plates and allow sauce to cook a little more to thicken slightly, stirring with a spoon to loosen bits of of chicken and brown bits stuck to the bottom of the pan. Spoon sauce over chicken.
Serve with brown rice and a vegetable side (I used green beans).
*internecipes.blogspot.com; Heidi in Reno
2 boneless skinless chicken breasts, cut in half
2 tablespoons olive oil
2 cloves garlic, minced
3 tablespoons honey
juice of 2 limes
1 tablespoon soy sauce
1/2 teaspoon salt
1/4 ground ginger
pinch of cayenne pepper (optional)
Heat oil in a skillet over medium-high heat. When skillet is hot, add the chicken and cook about three minutes on one side, or until it is nicely browned. Turn chicken over and add garlic to the pan, lower heat to medium low.
Combine honey, lime juice, soy sauce, salt, ginger, and cayenne and 2 tablespoons water in a bowl, stir, then scrape into the pan with chicken. Simmer for five minutes (or until chicken is cooked through).
Remove chicken to plates and allow sauce to cook a little more to thicken slightly, stirring with a spoon to loosen bits of of chicken and brown bits stuck to the bottom of the pan. Spoon sauce over chicken.
Serve with brown rice and a vegetable side (I used green beans).
*internecipes.blogspot.com; Heidi in Reno
Monday, June 18, 2007
Healthy Oatmeal Cookies
*I tried this one out yesterday and they are delicious! We even made 3 different kinds (raisin, choco chip, and dried cranberries and white chocolate chips!). Yum.
¾ cup whole wheat flour
1 cup regular oats
½ teaspoon baking soda
¼ teaspoon salt
¾ cup packed brown sugar
¼ cup butter, softened
1 teaspoon vanilla extract
1 large egg
¾ cup chopped dried cranberries
1/3 cup white chocolate chips
(or raisins, chocolate chips...)
Bake the cookies until they look slightly brown - about 8-11 minutes. 350 degrees.
Makes 2 dozen
*Because I used wheat flour instead of all-purpose, I didn't put the full 3/4 cup and instead, added a bit more oats... they turned out great!
¾ cup whole wheat flour
1 cup regular oats
½ teaspoon baking soda
¼ teaspoon salt
¾ cup packed brown sugar
¼ cup butter, softened
1 teaspoon vanilla extract
1 large egg
¾ cup chopped dried cranberries
1/3 cup white chocolate chips
(or raisins, chocolate chips...)
Bake the cookies until they look slightly brown - about 8-11 minutes. 350 degrees.
Makes 2 dozen
*Because I used wheat flour instead of all-purpose, I didn't put the full 3/4 cup and instead, added a bit more oats... they turned out great!
Thursday, June 14, 2007
Cream of Vegetable Soup
3 cups Steamed Vegetable of choice
1 ½ cup chicken or beef broth
1 Tablespoon butter
1 Tablespoon flour
Seasonings
Salt and pepper to taste
1 cup milk, half and half, or light cream
Melt butter, stir in flour, seasonings, salt and pepper
Add milk all at once
Stir in figure 8 until slightly thickened and bubbly, stir 1 minute more
Stir in vegetable and broth, cook until heated through
(Great to make soup of any kind, or even to replace cream of “fill in the blank” soup cans to avoid hydrogenated oils)
*Lindsey Jensen Recipe
1 ½ cup chicken or beef broth
1 Tablespoon butter
1 Tablespoon flour
Seasonings
Salt and pepper to taste
1 cup milk, half and half, or light cream
Melt butter, stir in flour, seasonings, salt and pepper
Add milk all at once
Stir in figure 8 until slightly thickened and bubbly, stir 1 minute more
Stir in vegetable and broth, cook until heated through
(Great to make soup of any kind, or even to replace cream of “fill in the blank” soup cans to avoid hydrogenated oils)
*Lindsey Jensen Recipe
Minestrone
1/2 pound (about 1 1/4 cups) dried white beans
1/2 teaspoon salt
1/2 lb sliced lean bacon, chopped
1/3 cup olive oil
1 onion, chopped
1 large carrot, cut into 1/2-inch dice
1 rib of celery, cut into 1/2-inch dice
3 garlic cloves, chopped fine
2 zucchini, scrubbed and cut into 1/2-inch dice
1/4 lb green beans, trimmed and cut into 1/2-inch pieces
1/2 lb boiling potatoes, pealed ¾ inch dice
4 cups shredded green cabbage
1/2 lb kale, rinsed, drained, stems discarded, and the leaves chopped (about 6 cups)
28 oz can tomatoes, chopped coarse, drained well
4 1/2 cups chicken broth (preferably low-salt)
freshly grated Parmesan as accompaniments
TO PREPARE DRY WHITE BEANS
Soak beans overnight in water covering by 2” Drain beans, cover again with water, simmer uncovered in saucepan for 45 minutes to 1 hour, or until they are tender
Add salt and simmer beans for 5 minutes more
Remove from heat and let stand, uncovered
FOR SOUP
In a heavy kettle, cook bacon until crips
Add onion, sauté until soft
Add the carrots, the celery, and the garlic and cook for 4 minutes, stir occasionally
Add the zucchini, the green beans, and the potatoes, cook
Add the cabbage and the kale and cook until the cabbage is wilted
Add the tomatoes and the broth and simmer the soup, covered, for 1 hour.
Drain the white beans, reserving the liquid
Purée half of beans with 1 cup of the reserved liquid,
Stir the purée and the remaining white beans into the soup
Simmer the soup, uncovered, for 15 minutes
Thin soup if desired with some of the remaining reserve liquid
Season it with salt and pepper, and parmesan
(may be made 3 days in advance)
Makes about 10 cups, serving 6 to 8.Gourmet, March 1993
*Lindsey Jensen Recipe
1/2 teaspoon salt
1/2 lb sliced lean bacon, chopped
1/3 cup olive oil
1 onion, chopped
1 large carrot, cut into 1/2-inch dice
1 rib of celery, cut into 1/2-inch dice
3 garlic cloves, chopped fine
2 zucchini, scrubbed and cut into 1/2-inch dice
1/4 lb green beans, trimmed and cut into 1/2-inch pieces
1/2 lb boiling potatoes, pealed ¾ inch dice
4 cups shredded green cabbage
1/2 lb kale, rinsed, drained, stems discarded, and the leaves chopped (about 6 cups)
28 oz can tomatoes, chopped coarse, drained well
4 1/2 cups chicken broth (preferably low-salt)
freshly grated Parmesan as accompaniments
TO PREPARE DRY WHITE BEANS
Soak beans overnight in water covering by 2” Drain beans, cover again with water, simmer uncovered in saucepan for 45 minutes to 1 hour, or until they are tender
Add salt and simmer beans for 5 minutes more
Remove from heat and let stand, uncovered
FOR SOUP
In a heavy kettle, cook bacon until crips
Add onion, sauté until soft
Add the carrots, the celery, and the garlic and cook for 4 minutes, stir occasionally
Add the zucchini, the green beans, and the potatoes, cook
Add the cabbage and the kale and cook until the cabbage is wilted
Add the tomatoes and the broth and simmer the soup, covered, for 1 hour.
Drain the white beans, reserving the liquid
Purée half of beans with 1 cup of the reserved liquid,
Stir the purée and the remaining white beans into the soup
Simmer the soup, uncovered, for 15 minutes
Thin soup if desired with some of the remaining reserve liquid
Season it with salt and pepper, and parmesan
(may be made 3 days in advance)
Makes about 10 cups, serving 6 to 8.Gourmet, March 1993
*Lindsey Jensen Recipe
Oven Roasted Veggies
1 lb sweet potatoes, peeled
½ lb carrots
1-2 onions
3 Tbs olive oil
2-4 cloves of garlic, chopped
¼ tsp dried tyme
Salt and pepper
McCormic Steak Seasoning
Basically any vegetable you want roasted
Place on sheet in a single layer
Drizzle with olive oil and sprinkle with seasonings Roast until tender when pierced with a fork
(35-40 minutes).
*Lindsey Jensen Recipe
½ lb carrots
1-2 onions
3 Tbs olive oil
2-4 cloves of garlic, chopped
¼ tsp dried tyme
Salt and pepper
McCormic Steak Seasoning
Basically any vegetable you want roasted
Place on sheet in a single layer
Drizzle with olive oil and sprinkle with seasonings Roast until tender when pierced with a fork
(35-40 minutes).
*Lindsey Jensen Recipe
Broccoli Salad
1 package broccoli slaw mix
(find in produce section)
I package chicken flavored ramen noodles
2 cups diced cooked chicken
4 green onions, diced
¼ cup vinegar
2 tablespoons olive oil
2 tablespoons honey
Flavor packet from ramen noodles
½ cup sunflower seeds
Tortilla chips
Hammer ramen noodle packet to break noodles
Mix noodles with cooked chicken, broccoli mix, and green onions
Mix vinegar, oil, honey, and flavor packet
Poor over vegetables
Mix in sunflower seeds
Serve chilled with baked tortilla chips
*Lindsey Jensen Recipe (and family favorite!)
(find in produce section)
I package chicken flavored ramen noodles
2 cups diced cooked chicken
4 green onions, diced
¼ cup vinegar
2 tablespoons olive oil
2 tablespoons honey
Flavor packet from ramen noodles
½ cup sunflower seeds
Tortilla chips
Hammer ramen noodle packet to break noodles
Mix noodles with cooked chicken, broccoli mix, and green onions
Mix vinegar, oil, honey, and flavor packet
Poor over vegetables
Mix in sunflower seeds
Serve chilled with baked tortilla chips
*Lindsey Jensen Recipe (and family favorite!)
Balsamic Viniagrette
3 Tablespoons Balsamic Vinegar
1 Tablespoon Dijon Mustard
5 Tablespoons Olive Oil
1 Tablespoon fresh chopped basil
Pinch minced garlicSalt and pepper to taste
Shake in Jar
*Lindsey Jensen Recipe
1 Tablespoon Dijon Mustard
5 Tablespoons Olive Oil
1 Tablespoon fresh chopped basil
Pinch minced garlicSalt and pepper to taste
Shake in Jar
*Lindsey Jensen Recipe
Kashi Raisin Bran Muffins
1 cup whole wheat flour
2 teaspoon baking powder
½ teaspoon salt
1 ¾ cup Kashi Good Friends cereal
¾ cup milk
2 egg whites
¼ cup honey
¼ cup unsweetened applesauce
1 medium ripe banana, mashed
raisins
Nonstick cooking spray
Preheat oven to 400 degrees
Stir together flour, baking powder, and salt
In separate bowl, combine cereal and milk letting it stand for 2-3 minutes
Add egg whites, beat well
Stir in applesauce, banana, honey, and raisins
Add flour mixture and mix until moistened
Fill muffin tins and bake for 20-25 min
(fiber friendly and low cal)
*Lindsey Jensen Recipe
2 teaspoon baking powder
½ teaspoon salt
1 ¾ cup Kashi Good Friends cereal
¾ cup milk
2 egg whites
¼ cup honey
¼ cup unsweetened applesauce
1 medium ripe banana, mashed
raisins
Nonstick cooking spray
Preheat oven to 400 degrees
Stir together flour, baking powder, and salt
In separate bowl, combine cereal and milk letting it stand for 2-3 minutes
Add egg whites, beat well
Stir in applesauce, banana, honey, and raisins
Add flour mixture and mix until moistened
Fill muffin tins and bake for 20-25 min
(fiber friendly and low cal)
*Lindsey Jensen Recipe
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