Monthly archive for December 2018

Creamy Mushroom Chicken

Creamy Mushroom Chicken

Number of Servings 4 Ingredients 4 6-oz. skinless, boneless chicken breast halves ¼ tsp. salt ¼ tsp. black pepper cooking spray 3 large shallots, peeled (about 1 cup) 1 8-oz. package mushrooms, sliced 1/3 cup chicken broth 1 tsp. dried marjoram, crushed Black pepper Instructions Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/3-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and ¼ teaspoon pepper; coat with cooking spray. Heat a large nonstick skillet over medium-high heat. Add chicken to pan; cook 5 to 6 minutes on each side or until browned. While chicken cooks, cut shallots vertically into thin slices. Remove chicken from pan. Coat pan with cooking spray. Add mushrooms and shallots to pan; coat vegetables with cooking spray. Cook 1 minute, stirring constantly. Stir in broth and marjoram. Return chicken to pan; cover and

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Creamy Fettucini

Creamy Fettucini

Number of Servings 4 Ingredients 1 8-oz. package low-fat cream cheese ½ cup milk 2 tbsp. butter ¼ cup grated parmesan 2 tsp. garlic salt 1 12-oz. package fettuccini noodles Instructions Cook noodles as directed. While noodles are cooking, put remaining ingredients in small saucepan and heat, stirring frequently, until mixed and melted. Serve over fettuccini noodles. Garnish with shaved parmesan. Add chicken or shrimp for a meatier option. This recipe taken from Healthy Happy Cooking, available in the First Place 4 Health store. Nutrition Information 321 calories; 10g fat (29.4% calories from fat); 11g protein; 45g carbohydrates; 2g dietary fiber; 28mg cholesterol; 1245mg sodium. LIVE IT TRACKER: 3 oz.-eq. grain, ½ oz.-eq. meat

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Blueberry Oatmeal

Blueberry Oatmeal

Serving Size 1 Number of Servings 1 Ingredients ½ cup cooked oatmeal ½ cup blueberries 1 teaspoon honey Instructions Add fresh blueberries to your oatmeal and drizzle honey on top. Serve with 1 cup low-fat milk. Nutrition Information 272; Fat: 2g; Protein: 14g; Carbohydrate: 50g; Fiber: 5g; Cholesterol: 4mg; Sodium: 130mg  

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BBQ Beef – Crockpot

BBQ Beef - Crockpot

Number of Servings6Ingredients 2 pounds boneless stew meat, trimmed of fat 1 teaspoon garlic powder 1 cup BBQ sauce, reduced fat 3 packages sugar substitute 2 teaspoons Liquid Smoke 1/2 teaspoon salt 1/4 teaspoon black pepper Instructions Place stew meat in crockpot. Combine remaining ingredients; pour over stew meat. More BBQ sauce may be added, if needed. Cook on low for 8 hours or high for 4 to 6 hours or until stew meat is tender. Stir the meat with a fork to shred. Mix well in sauce. Serve on hamburger buns or bread. Nutrition Information 372 Calories; 24g Fat (59.4% calories from fat); 32g Protein; 5g Carbohydrate; trace Dietary Fiber; 113mg Cholesterol; 723mg Sodium  

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Banana Ice Dream (6-ingredient or less, Dessert)

Banana Ice Dream (6-ingredient or less, Dessert)

Number of Servings1 Ingredients 1 large very ripe banana Instructions Peel banana and cut into slices. Freeze. Place frozen banana slices in blender. Blend until the banana starts to look creamy. Make sure you blend it long enough to get to the creamy stage. Serve immediately or transfer to an airtight container to store or freeze harder. Mix-in’s (each adds 100 calories): 2 tbsp. mini chocolate chips 2 tbsp. of chopped almonds 1 tbsp. peanut butter This recipe taken from Healthy Happy Cooking, available now in the online store.   Nutrition Information 109 calories; 1g fat (4.2% calories from fat); 1g protein; 28g carbohydrates; 3g dietary fiber; 0mg cholesterol; 1mg sodium. LIVE IT TRACKER: 1 cup fruit  

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Banana Breakfast Smoothie (6-ingredient or less, Beverage, Breakfast, Holidays)

Banana Breakfast Smoothie (6-ingredient or less, Beverage, Breakfast, Holidays)

Serving Size 1 c Number of Servings 2 Ingredients ½ cup 1% lowfat milk ½ cup crushed ice 1 tbsp. honey 1/8 tsp. ground nutmeg 1 frozen sliced ripe large banana 1 cup plain Greek 2% yogurt   Instructions Combine milk, ice, honey, nutmeg and banana in a blender and process for 2 minutes or until smooth. Add yogurt and process just until blended. Serve immediately. Nutrition Information 212 calories; 3.6g fat (15% calories from fat); 14.2g protein; 34.2g carbohydrates; 2g fiber; 9mg cholesterol; 75mg sodium

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5-Spice Tilapia

5-Spice Tilapia

Number of Servings 4 Ingredients 1 pound tilapia fillets 1 tsp. five-spice powder (find in Asian section) 1/4 cup reduced-sodium soy sauce 3 tablespoons light brown sugar 1 tablespoon canola oil 3 scallions, thinly sliced Instructions Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.  Heat oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until the outer edges are opaque, about 2 minutes. Reduce heat to medium, turn the fish over, stir the soy mixture, and pour into the pan. Bring the sauce to a boil and cook until the fish is cooked through and the sauce has thickened slightly, about 2 minutes more. Add scallions and remove from the heat. Serve the fish drizzled with the pan sauce.   Nutrition Information   Nutritional Information:  180 Calories, 6g Fat, 57mg Cholesterol, 596mg Sodium, 9g Carbohydrate, 24g Protein   Tracker:  4 oz.-eq meat

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275-Calorie Cherry Cobbler (Holidays, Dessert)

275-Calorie Cherry Cobbler (Holidays, Dessert)

Number of Servings 8 Ingredients 1/2 of a 15-ounce package refrigerated pie dough (such as Pillsbury) Cooking spray 1 large egg white, lightly beaten 1 tablespoon sugar 4 cups pitted fresh cherries (about 1 3/4 pounds) 3/4 cup sugar 3 tablespoons uncooked quick-cooking tapioca 1 tablespoon fresh lemon juice 1/8 teaspoon salt 2 tablespoons chilled butter Instructions Preheat oven to 375°.  Cut dough into 8 (9 x 1-inch) strips. Arrange dough strips in a lattice design on a baking sheet coated with cooking spray. Brush dough with egg white, and sprinkle evenly with 1 tablespoon sugar. Bake at 375 for 15 minutes or until crust is golden brown. Cool on pan, on a wire rack, 10 minutes. Carefully lift crust using 2 spatulas; cool completely on a wire rack.  Combine cherries, 3/4 cup sugar, tapioca, juice, and salt. Let stand 15 minutes. Spoon the cherry mixture into an 8-inch baking

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