Wednesday, January 5, 2011

Healthy New Years Cooking

Healthy Cooking for the New Year!

BREAKFAST

Sausage, Egg and Cheese Sandwiches

Prep time: 5 minutes

Cook time: 10 minutes

Nonstick cooking spray

2 egg whites

Salt and pepper to taste

1 Country Sausage Patty (recipe follows)

1 multigrain English muffin

2 tbsp. 2% sharp Cheddar cheese

Spray a medium skillet with nonstick cooking spray. Add egg whites and cook over medium heat for a minute or so until partially set. Turn and cook for 2 minutes more, seasoning to taste with salt and pepper. While eggs are cooking, place sausage patty in skillet to warm and place muffin in the toaster oven or under the broiler to toast. Top with cheese and cook until cheese is melted. Place eggs and sausage on toasted cheese muffin and close sandwich. Wrap in foil to keep warm if not eating right away.

Country Sausage Patties

Prep time: 5 minutes

Cook time: 20 minutes total

1 (20-oz.) package 7% fat ground turkey

1 (1.25-oz.) country gravy packet

1 1/4 tsp. each: garlic salt and dried sage leaves

Freshly ground pepper to taste

Mix all ingredients in a medium bowl with your hands. Shape into 8 flat patties. Spray a large skillet with nonstick cooking spray and place over medium heat. Cook 4 patties at a time for about 5 minutes on each side or until lightly browned and cooked through. Let cool and store in an airtight container.

Fruity Juice

Puree orange juice and frozen mixed berries in a blender or food processor or

Mix 1/2 cup POM Wonderful Pomegranate Juice with 1/2 cup orange juice.

Carrot Cake Pancakes

Prepare multigrain pancakes according to package directions adding a generous handful of shredded carrot, cinnamon and nutmeg. Top with low fat cream cheese and a no sugar spread.

LUNCH

Fat Free Ranch Yogurt Dip

Stir 1 packet ranch dip mix into 2 cups fat free Greek yogurt.

Low Fat Bean Mayo

Spread on your bread in place of mayonnaise.

1 to 2 large cloves garlic

1 (15-oz.) can white beans

1 dill pickle spear, coarsely chopped or

1/4 cup fat free ranch yogurt dip

1/2 tsp. garlic salt

With machine running, drop garlic cloves into a food processor; process until finely chopped. Add beans, pickle and salt, puree until smooth. May be stored in an airtight container in the refrigerator for up to one week. Makes about 1 1/2 cups.

Chipotle Chicken Soup

Serve with crumbled baked tortilla chips and low fat shredded Mexican blend cheese.

Prep time: 10 minutes

Cook time: 30 minutes

1 (32-oz.) container chicken stock or reduced-sodium broth

1 (16-oz.) jar salsa

1 (15-oz.) can black or beans, rinsed and drained

1 (4-oz.) can diced green chiles

1 cup chopped onion

1 cup canned corn

2 carrots, peeled and sliced

2 ribs celery, sliced

1 lb. boneless, skinless chicken breasts, diced

1 tbsp. Art of Chipotle Gourmet Paste

Stir together all ingredients in a large saucepan and bring to a boil. Reduce heat and simmer, covered, for 30 minutes. Stir in chicken and cook for 5 minutes more. Serve with cornbread or tortillas. Makes 6 servings.

Smokey Black Eyed Pea Soup

Prep time: 15 minutes

Cook time: 1 hour 15 minutes

2 (32-oz.) packages chicken stock or reduced-sodium broth

2 cups diced, smoked turkey

1 cup dried black eyed peas

1 medium onion, chopped

2 ribs celery, sliced

2 medium carrots, peeled and sliced

1 (14 1/2-oz.) can fire-roasted diced tomatoes

1/2 cup minced California Sun-Dry Sun-Dried Smoked Tomatoes

2 to 3 tsp. Cajun seasoning

1/4 tsp. cayenne pepper

1 cup chopped bell pepper

Stir together stock, turkey, black eyed peas and onion in a large pot. Bring to a boil; reduce heat to low and simmer, covered, for 45 minutes. Add celery, carrots, tomatoes, and seasonings and simmer for 30 more minutes, adding bell pepper during the last 10 minutes of cooking. Makes 8 servings.

DINNER

Thin Crust Pepperoni Pizza

Spray a whole grain tortilla with olive oil cooking spray. Bake at 450°F for 5 minutes to crisp. Spread with prepared marinara sauce and top with sliced fresh Mozzarella or shredded reduced-fat Italian blend cheese. Top with sliced turkey pepperoni and any desired vegetables. Sprinkle with Parmesan cheese if desired and bake for 8 to 10 minutes or until cheese is melted and lightly browned around the edges.

Mexican Stuffed Potatoes

Cook large russet, red or Yukon Gold potatoes until soft when gently squeezed. Let cool slightly, then cut in half and scoop out insides into a bowl, leaving a 1/4-inch shell of potato inside the skin. Mash with diced avocado and light Mexican blend cheese, light sour cream or plain fat-free yogurt and season with garlic salt and a Mexican blend seasoning.

Low Fat Black Bean Brownies

Amazingly low fat. You’ll soon be addicted!

Preheat oven to 350°F and spray an 8-inch baking dish with nonstick cooking spray. Drain 1 (15-oz.) can black beans and rinse in a fine mesh sieve. Place back into can and cover with water. Puree beans and water in a blender or food processor until smooth. Stir into 1 box brownie mix with 2 teaspoons vanilla extract (no need to add eggs or oil!) Pour into prepared pan and bake for 35 to 40 minutes or until a toothpick inserted into the center comes out clean. Let cool before cutting. Makes 9 servings.

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