Ingredients
1 cup egg substitute
1/4 cup fat free half and half
1/4 cup skim milk
3 oz low fat swiss cheese
1 large stalk broccoli
1/2 cup canned mushrooms
Directions
Preheat oven to 400*F. Steam and chop broccoli.
Add broccoli and mushrooms to cake pan sprayed with nonstick cooking spray.
Mix egg substitute with half and half and skim milk.
Pour egg mixture over broccoli.
Sprinkle with cheese.
Bake in 400*F oven approximately 40 minutes.
Number of Servings: 4
Friday, February 27, 2009
Wednesday, February 25, 2009
Easy Slow Cooker Lemony Garlic Chicken
Ingredients
1 tsp oregano
1/4 tsp black pepper
2 lbs boneless, skinless chicken breasts (six halves)
1 tbsp olive oil
1/4 cup water
3 tbsp lemon juice
2 tsp minced garlic
1 tsp chicken bouillon granules
1 tsp parsley
Directions
Mix oregano and pepper and sprinkle evenly over chicken pieces.
In a large non-stick skillet, using medium heat, brown chicken evenly on both sides in olive oil.
Mix remaining ingredients and pour over chicken, bringing mixture to a gentle boil.
Pour skillet contents into slow cooker, cover, and cook on low for 6 hours (3 hours on high).
Chicken is very tasty served on a bed of brown rice with steamed carrots!
Number of Servings: 6
1 tsp oregano
1/4 tsp black pepper
2 lbs boneless, skinless chicken breasts (six halves)
1 tbsp olive oil
1/4 cup water
3 tbsp lemon juice
2 tsp minced garlic
1 tsp chicken bouillon granules
1 tsp parsley
Directions
Mix oregano and pepper and sprinkle evenly over chicken pieces.
In a large non-stick skillet, using medium heat, brown chicken evenly on both sides in olive oil.
Mix remaining ingredients and pour over chicken, bringing mixture to a gentle boil.
Pour skillet contents into slow cooker, cover, and cook on low for 6 hours (3 hours on high).
Chicken is very tasty served on a bed of brown rice with steamed carrots!
Number of Servings: 6
Friday, February 13, 2009
Cream of Spinach Soup
Ingredients
1 white onion
1 pack fresh spinach
1 medium sized potato (white or red, no skin)
1 chicken breast (boneless, no skin)
1 chicken boullion cube (low sodium)
4 cups water
2 cups 2% milk
2 tbsp corn starch
salt to taste (optional)
Directions
Combine the onion, spinach, potato, chicken breast, chicken bullion cube, water and boil until chicken and potato are fully cooked.
Place all ingredients in blender and turn blender on for one minute or until most ingredients are blended.
Return ingredients to stove and add milk and salt to taste. Bring to a boil and add corn starch (dissolve corn starch with 1/4 cup of water).
Bring heat to med-low and stir until desired thickness. If you want thicker consistency add double corn starch mix.
Serve and enjoy.
For added taste cook some mushrooms in butter and at to bowl right before serving.
1 white onion
1 pack fresh spinach
1 medium sized potato (white or red, no skin)
1 chicken breast (boneless, no skin)
1 chicken boullion cube (low sodium)
4 cups water
2 cups 2% milk
2 tbsp corn starch
salt to taste (optional)
Directions
Combine the onion, spinach, potato, chicken breast, chicken bullion cube, water and boil until chicken and potato are fully cooked.
Place all ingredients in blender and turn blender on for one minute or until most ingredients are blended.
Return ingredients to stove and add milk and salt to taste. Bring to a boil and add corn starch (dissolve corn starch with 1/4 cup of water).
Bring heat to med-low and stir until desired thickness. If you want thicker consistency add double corn starch mix.
Serve and enjoy.
For added taste cook some mushrooms in butter and at to bowl right before serving.
Thursday, February 12, 2009
Beef and Noodles
Ingredients
1 lb. beef round steak, cut into bite size pieces
1/2 cup chopped onion (about 1/2 a medium onion)
1 tbsp olive oil
10.5 oz low-sodium beef broth
8 oz (or about 4 cups) uncooked egg noodles
4 cups water
salt and pepper to taste
Directions
In a 3.5 qt pot, heat olive oil. Add onion and round steak. Stir until all meat is browned and onions are translucent. Add beef broth and bring to a boil.
Reduce heat and simmer about 15 -20 minutes.
When meat is tender, add 4 cups water.
Increase heat to high and bring to a boil. Add egg noodles. Boil for 10 minutes, stirring occasionally to make sure all noodles get cooked.
After 10 minutes, remove from heat, cover and let stand for 15 minutes to let noodles absorb more juice.
Serve with steamed broccoli, if desired.
1 lb. beef round steak, cut into bite size pieces
1/2 cup chopped onion (about 1/2 a medium onion)
1 tbsp olive oil
10.5 oz low-sodium beef broth
8 oz (or about 4 cups) uncooked egg noodles
4 cups water
salt and pepper to taste
Directions
In a 3.5 qt pot, heat olive oil. Add onion and round steak. Stir until all meat is browned and onions are translucent. Add beef broth and bring to a boil.
Reduce heat and simmer about 15 -20 minutes.
When meat is tender, add 4 cups water.
Increase heat to high and bring to a boil. Add egg noodles. Boil for 10 minutes, stirring occasionally to make sure all noodles get cooked.
After 10 minutes, remove from heat, cover and let stand for 15 minutes to let noodles absorb more juice.
Serve with steamed broccoli, if desired.
Wednesday, February 11, 2009
Black Bean and Pineapple Salsa
Ingredients
2 cups black beans
1/2 cup red onions, raw, chopped
1 cup pineapple, fresh, diced
1/4 cup jalapeno peppers, sliced
1 cup tomatoes, chopped
1/2 cup sweet corn
Directions
Mix all ingredients together and serve. Refrigerating for an hour is recommended but not necessary.
Enjoy!
Number of Servings: 6
2 cups black beans
1/2 cup red onions, raw, chopped
1 cup pineapple, fresh, diced
1/4 cup jalapeno peppers, sliced
1 cup tomatoes, chopped
1/2 cup sweet corn
Directions
Mix all ingredients together and serve. Refrigerating for an hour is recommended but not necessary.
Enjoy!
Number of Servings: 6
Frozen Pudding Pops
Ingredients
* 2 cups low-fat or skim milk
* 1 small box of instant pudding
Directions
Prepare pudding according to package directions. Freeze in pop molds or spoon into small paper cups and insert popsicle sticks or plastic spoons. Place in freezer until solid.
* 2 cups low-fat or skim milk
* 1 small box of instant pudding
Directions
Prepare pudding according to package directions. Freeze in pop molds or spoon into small paper cups and insert popsicle sticks or plastic spoons. Place in freezer until solid.
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