Minestrone

Minestrone

This is a great veggie packed version of the Italian favorite, minestrone. I modified this recipe by adding a small can of tomato paste because I thought it would make the soup more hearty. Yield: 8 servings.

3 cups low sodium chicken broth

2 cups shredded green cabbage

2 onions, chopped

2 carrots, sliced diagonally

2 celery stalks, sliced diagonally

1 purple turnip, peeled and chopped

1 (14.5 oz) canned whole tomatoes, undrained

1 medium potato, peeled an chopped

1/2 teaspoon dried oregano

1/4 teaspoon dried basil

1 teaspoon salt

1/4 teaspoon black pepper

3 cups water

1 cup chopped trimmed green beans (about 1 inch lengths)

1 medium zucchini, halved lengthwise and sliced

1 cup cooked ditalini (very small pasta)

1/2 cup canned red kidney beans

1/4 cup grated parmesan

1/4 cup fresh parsley, chopped

1. In a dutch oven, combine the broth, cabbage, onion, carrot, celery, turnip, tomatoes, potato, and spices with the water; bring to boil. Reduce heat and simmer, covered, 20 minutes.

2. Stir in the green beans and zucchini; cook, covered, 15 minutes longer. Stir in the ditalini and kidney beans; heat to serving temperature. Serve, sprinkled with parmesan and parsley.

Nutritional Information: 186 calories, 3 grams fat, 1 gram saturated fat, 6 mg cholesterol, 494 mg sodium, 31 grams carbs, 5 grams fiber, 8 grams protein, 145 mg calcium

WW Points - 3

Lean Mean Burgers and Strawberry Dream Cake

Today we celebrated Ron's birthday with family. Ron loves burgers, so I planned the menu around burgers and fries. I found this burger recipe in Women's Health Magazine - so healthy and delicious at the same time. I topped the burgers with fat free cheese and center cut bacon. I can exactly say the same for the cake. :-) It is super delicious, and very moist but not so healthy. I'm thinking about trying to modify the cake recipe, but didn't want to do that for the first time on a special occasion. I also served Buffalo chicken burgers, sweet potato fries, fruit salad and pepper slaw. A little note about the pepper slaw - Growing up in Pennsylvania Dutch Country (near Lancaster County) one of my favorite Amish dishes was Pepper Cabbage (or Pepper Slaw). I recently found a recipe for Pepper Cabbage, which I modified by using splenda to make it a yummy, o WW Points salad. Pepper Slaw makes a great alternative to coleslaw. I love the sweet and sour taste!

Lean Mean Burgers

1 lb. lean ground beef (I use the 95/5)

1 egg

1/2 cup chopped baby spinach

1/2 cup oats

1/3 cup chopped onion

salt and pepper to taste

Mix all ingredients together. Make into patties. Grill to desired doneness.

Pepper Slaw

INGREDIENTS

VEGETABLES
1 pound green cabbage, shredded
1/2 cup finely chopped green pepper
1/2 cup finely chopped celery
1/4 cup grated carrot

DRESSING
1/2 cup cold water
5 tablespoons white vinegar
1/4 cup splenda
1 teaspoon salt
Pepper and Celery Salt to taste

Combine the cabbage, green pepper, celery and carrot in bowl. Toss well.

Combine the dressing ingredients in a medium bowl and stir until the splenda dissolves. Pour over the cabbage mixture and toss together. Cover bowl tightly and marinate in refrigerator for several hours before serving. Toss and taste for seasoning.

Strawberry Dream Cake

Ingredients
1 (18.25 ounce) package white cake mix
1 1/2 cups frozen sweetened strawberries, pureed
12 ounces cream cheese
8 (1 ounce) squares white chocolate
1 cup heavy whipping cream
1 (8 ounce) container frozen whipped topping, thawed
1/2 pint sliced fresh strawberries

Directions
1.Preheat oven to 350 degrees F. Grease two 9 inch round cake pans.
2.Make cake per directions except substitute the 1 1/2 cups of strawberries for the water and add 1 extra egg, (if cake mix calls for 2 eggs add 3), and 8 ounces of the cream cheese at room temperature. Beat well and pour into the prepared pans.
3.Bake at 350 degrees F for about 20 to 25 minutes or until golden brown. A toothpick inserted in the center will not come out clean when this cake is done since it is so moist. Let cake cool fully before frosting.
4.To Make Frosting: Let the cream cheese come to room temperature, dice the cream cheese and place in the blender. Heat the heavy cream until it just comes to a boil, add the white chocolate and stir until melted. Add the cream/white chocolate mixture to the cream cheese in the blender and blend until smooth. Cool, then fold in the cool whip. Use to frost cooled cake and garnish with sliced fresh strawberries.

Ron's Birthday Breakfast

I got up very early this morning to make Ron a special breakfast in celebration of his birthday. "Blueberry French Toast" is similar to one of my mother in law's recipes. This breakfast is one of Ron's favorites from his growing up years. The recipe (as is) would not win any awards for nutritional value. I have taken on this recipe as a challenge to "lighten up" while still maintaining the delicious flavor. I will repost with my "makover recipe" once I have tried it out. For Ron's birthday, I made the full fat, scruptious version. :-) To top it off, I made Ron's favorite Coffee Times coffee and Orange-Pineapple Julius Breakfast Smoothies.



Blueberry French Toast

Ingredients:
12 slices day-old white bread, crusts removed
2 packages (8 ounces each) cream cheese
1 cup fresh or frozen blueberries
12 eggs
2 cups milk
1/3 cup maple syrup or honey

SAUCE:
1 cup sugar
2 tablespoons cornstarch
1 cup water
1 cup fresh or frozen blueberries
1 tablespoon butter

Directions:
Cut bread into 1-in. cubes; place half in a greased 13-in. x 9-in. baking dish. Cut cream cheese into 1-in. cubes; place over bread. Top with blueberries and remaining bread cubes.
In a large bowl, beat eggs. Add milk and syrup; mix well. Pour over bread mixture. Cover and refrigerate for 8 hours or overnight.
Remove from the refrigerator 30 minutes before baking. Cover and bake at 350° for 30 minutes. Uncover; bake 25-30 minutes longer or until golden brown and center is set.
In a small saucepan, combine sugar, cornstarch and water until smooth. Bring to a boil over medium heat; cook and stir for 3 minutes. Stir in blueberries; reduce heat. Simmer for 8-10 minutes or until berries have burst. Stir in butter until melted. Serve with French toast. Yield: 6-8 servings (1-3/4 cups sauce)



Orange-Pineapple Julius Breakfast Smoothie

Ingredients
1 can (6 ounces) frozen orange-pineapple juice concentrate, thawed
1 cup milk
1 cup water
1/4 cup sugar
1 teaspoon vanilla extract
10 to 12 ice cubes

Directions
In a blender, combine the orange juice, milk, water, sugar and vanilla. Cover and blend until smooth. With blender running, add ice cubes, one at a time, through the opening in lid. Blend until smooth. Serve immediately. Yield: 4-5 servings.


Nutrition Facts: 1 cup equals 156 calories, 2 g fat (1 g saturated fat), 8 mg cholesterol, 31 mg sodium, 32 g carbohydrate, trace fiber, 3 g protein.

Sunday Night Soups

For the past several weeks, I've been making a different, low calorie soup on Sunday nights. I think this is going to become a tradition for us. What I love about making Sunday night a soup night: 1. Easy and quick recipes are easy to find, 2. My ideas for low calorie, veggie packed, delicious soups are endless. 3. There are always plenty of leftovers for lunches. Tonight's soup was 7 Ingredient Chicken Fiesta Soup ~ a new recipe that one of my buddies at Weight Watchers shared with me. I'm not sure of the exact nutritional information, but I do know that it is 2 WW points per serving(1 cup = 1 serving).

7 Ingredient Chicken Fiesta Soup

1 can chicken breast, drained
1 can refried beans
1 can black beans, drained
1 can corn, undrained
1 can Rotel
1 1/2 cups salsa
1 can chicken broth

Mix together all ingredients. Bring to a boil over medium high heat. Reduce heat to medium low and simmer for 15 minutes.

Garnish Idea:
1 tbsp reduced fat sour cream
2 tbsp 2% shredded cheddar
Cut several flour tortillas into strips. Bake at 350 degrees for 10-15 minutes or until crispy.

Traditional Sunday Dinners

Growing up, mouthwatering, belly busting Sunday dinners were a tradition. Sunday dinners were always a time of laughter and fellowship. Sometimes, it was just our family, but many times our family entertained others as well. My husband and I have kept the tradition of big Sunday dinners. More times than not, Sunday dinner is our most formal meal of the week. The big and delicious Sunday dinners are great for family bonding but not so kind on the wasteline. It can be a bit of a challenge to transform a meal that is typically "a big spread" to an adequate but healthy dinner.

This Sunday I made Apricot Mustard Glazed Pork Roast. I served herb roasted red potatoes, steamed yellow squash, and a salad on the side. For dessert, I made Oven Roasted Peaches.

Apricot Mustard Glazed Pork

3 garlic cloves, minced

1 teaspoon crushed dried rosemary

3/4 tsp salt

1/4 tsp pepper

1 (1 1/4 pound) boneless center cut pork loin roast, trimmed

2 tablespoons apricot jam

2 tablespoons Dijon mustard

1. Preheat the oven to 400 degrees. Lightly spray a roasting pan with nonstick spray.

2. Stir together the garlic, rosemary, salt, and pepper in a small bowl. Rub the mixture over the pork. Place the pork in the prepared pan and roast for 30 minutes.

3. Stir together the jam and mustard in a small bowl and brush all over the pork. Continue to roast the pork for about 10 more minutes. Transfer to a cutting board and let stand 10 minutes. Cut roast into 12 slices.

Nutritional Information: 237 calories, 10 grams fat, 3 grams saturated fat, 0 grams trans fat, 79 mg cholesterol, 696 mg sodium, 8 grams carbohydrates, 0 grams fiber, 28 grams protein, 46 mg calcium (6 WW Points). Serves 4.

Oven Roasted Peaches with Raspberries and Sorbet

4 ripe peaches halved and pitted

1 1/2 tablespoons sugar

1 pint lemon sorbet

1 (6 oz) container raspberries

1. Preheat oven to 425 degrees.

2. Arrange the peaches on a baking sheet, cut side up, and sprinkle evenly with the sugar. Roast the fruit until softened, about 20 minutes. Set aside until just warm.

3. Place 2 peach halves on each of 4 plates. Place a 1/4 cup scoop of the sorbet in each peach half. Scatter the raspberries around the peaches.

Nutritional Information: 229 calories, 1 gram fat, 59 grams carb, 6 grams fiber, 2 grams protein (WW Points: 4) Serves 4.

Best Black Bean Soup

This is a very simple, easy, and filling soup. The flavor of this soup reminds me of eating tacos. A nurse gave me this recipe when I was visiting with my grandma in the hospital last August. Kind of a strange place to come by a recipe, I know. =) Nutritional Information: 135 Calories, 1.7 g. Fat, 8.4 g. Fiber, 9.5 g. Protein (excluding garnish).

2 (15 oz) cans black beans, undrained

1 1/2 cups chicken broth

1 cup salsa

1 tablespoon chili powder

1 teaspoon cumin

Garnish:

reduced fat sour cream

2% shredded cheddar

chopped cilantro

crushed tortilla chips

Process 1 can black beans with food processor or imersion blender. In large saucepan, combine processed beans, remaining black beans, chicken broth, salsa, and spices. Bring to boil. Reduce heat to low and simmer for 15 minutes. Top each bowl of soup with 1 tbsp sour cream, then sprinkle with cheddar, cilantro, and chips.

Beef and Bean Soft Tacos

I made this recipe last night for supper (sorry I forgot to take a picture). This is one of my favorite recipes from my Weight Watchers Momentum Cookbook. Ron and I both love Mexican food and this is a little bit of a different twist on tacos. We really enjoy spicy food, so I have swapped the green chiles for jalapenos and added hot sauce to this recipe on occasion. Baby spinach or shredded lettuce could be added to the tacos to make them more filling with no additional calories. This is a great recipe that requires very little time and just a few dishes.

Prep: 20 min
Cook Time: 4-5 hours on high or 8-10 hours on low
Serves: 6

1 1/2 cups reduced sodium beef broth
1 tsp. chili powder
1 (1 pound) flank steak
3/4 cup chunky tomato salsa + additional for serving
1/2 cup rinsed and drained canned black beans
1/4 cup fresh chopped cilantro
2 tablespoons canned chopped green chiles, drained
12 (7 inch) tortillas, warmed
1/4 cup fat free sour cream

1. Whisk together the broth and chili powder in a 5-6 quart slow cooker. Add the steak. Cover and cook until the steak is fork tender, 4-5 hours on high or 8-10 hours on low.

2. Transfer the steak to a cutting board; discard all but 1/4 cup of the cooking liquid; wipe out the slow cooker. With two forks, finely shred the beef. Return the beef tot he slow cooker and stir in teh reserved cooking liquid, 3/4 cup salsa, the beans, cilantro, and chiles. Cook on high until heated through, about 5 minutes.

3. Top each tortilla evenly with the beef, salsa miture, and sour cream. Fold the tortillas in half and serve with salsa on the side.

The Disciplined Life

The challenge: 12 pounds in 12 weeks. The contestants: myself and three of my friends. Despite the sarcastic comments of our nay-saying husbands, we are embarking on (at least) a 12 week weight loss and wellness plan. If all four of us lose the weight within the 12 weeks, our husbands have agreed to buy us each a complete new outfit. Yay for shopping! Secretly, the girls are conspiring to lose even more than the 12 pounds so that we will get an even larger prize.....a weekend getaway, perhaps? More to come on our progress and the final results of our experiment.

On a more serious note, I've been doing quite a bit of thinking lately regarding discipline in my life. Why is it that our bodies fight discipline so hard (spiritual discipline, discipline in diet and exercise, emotional regulation or discipline, discipline over our tongue and gossip, and the list goes on)? Yet, I find that when I achieve discipline in my life, I experience immeasurable contentment. I truly believe that God meant for us to live a disciplined life. There are too many scriptures about gossip, gluttony, excessive drinking, laziness, and meeting with God daily to deny this fact. I think that a piece of the lack of discipline in my life is that I just want my own way. I know that it is best to eat vegetables over cookies, I just like and want the cookies more.
Yesterday, while listening to a Focus on the Family Podcast featuring Chantel Hobbs I heard a statement that summed up my thoughts for the past few days. In talking about her own struggle with discipline in her life, Chantel said that she realized how she was living might not necessarily be "wrong" but that God had more for her. Chantel stated, "I heard God say to me, 'I have a better life for you than this.'
I know that I am at my best for God when I am daily practicing an intentional, deliberate, disciplined lifestyle. Somehow in discipline, there is freedom. In surrendering all of my choices into God's hands and resting in his love, there is peace and certainty regarding my course in life. Sometimes...most of the time, my way is not best.

Asian Lettuce Wraps

Ron and I were both quite impressed with how much these lettuce wraps reminded us of our favorite appetizer at P.F. Chang's. Definitely don't skip the sauce...it puts the final touch on the wraps! This recipe only takes about 15 minutes to put together, so it would be great to serve as an appetizer for company. The nutritional information is: Calories: 33; Fat 2 grams; Protein 3.1 grams; Carbohydrates 21 grams; Sodium 42 mg.

Asian Lettuce Wraps

Cooking Spray
3/4 pound ground chicken
1/2 cup broccoli slaw
2 garlic cloves, minced
1/4 teaspoon crushed red pepper
2 tablespoons diced water chesnuts
3 tablespoons light sesame ginger dressing (I used wishbone brand)
19 medium boston lettuce leaves

Sauce:
1 tablespoon chili garlic sauce or to taste (such as the one put out by Huy Fong Foods, sold at most large grocery stores in the international section)
2 tablespoons soy sauce
3 tablespoons teriyaki sauce

1. Heat a nonstick skillet over medium-high heat. Add chicken, slaw, and garlic; cook 6 minutes or until chicken is browned, stirring to crumble. Reduce heat to low, and stir in red pepper, water chestnuts, and dressing. Cook until thoroughly heated.
2. Fill each lettuce leaf with 2 tablespoons chicken mixture. Top with sauce. Serve immediately. Makes 20 lettuce wraps.

Favorite Lite Dessert

Cream Filled Tortilla Dessert

This is one of my favorite lowfat/low calorie desserts. Ron's aunt Pattie first introduced me to this great recipe. One serving (one tortilla) is 90 calories and 3.5 grams of fat but delivers the rich satisfaction of a decadent dessert.

3 tbsp sugar

3tsp cinnamon

5 (6 in.) flour tortillas

non stick cooking spray

1 cup cold skim milk

1 pkg. sugar free instant vanilla pudding mix

1 (8 oz) package light cream cheese, softened

2 cups thawed light whipped topping

1 square semisweet baking chocolate

Combine sugar and cinnamon. Spray tortillas with cooking spray and sprinkle with cinnamon on both sides. Cut each tortilla into 4 wedges. Stand tortilla in muffin cups with the pointed sides facing down. Bake 5-8 min. at 350 until barely golden. Cool in muffin pan. (This form shells as seen in above picture)

With mixer on low speed, beat milk and pudding mix for 2 minutes. Add cream cheese and beat until smooth. Fold in whipped topping. Refrigerate until chilled - at least one hour. When ready to serve, pipe 3 tbsp pudding mixture into each tortilla. Melt baking chocolate and drizzle over tortillas. Serve immediately (serves 20).

New Year, New Choices

Nothing can make fruits and vegetables seem as appetizing as weeks of rich, holiday food. The simplicity of healthy eating seems so inviting in comparison with that heavy feeling of holiday dinners. This year, I'm committing myself to trying various new healthy recipes and adapting old recipes to be more healthy. I've created this blog as a way of logging the various recipes that I make so that I can remember which ones I like, which ones flopped, and the recipes that were just mediocre. I love to cook but also enjoy entertaining. I have to admit that, when entertaining, I tend to throw my "healthy cooking" out the window and make things that I know will be delicious (which also equals fattening). It is my goal to make healthy eating a lifestyle that I can also share with others while entertaining. I'll also share fun family events and news along the way.





Day 1: Mediterranean Chicken with Rice and Hummus (pictured above)
This recipe is reminiscent of a my favorite dish at a wonderful little Lebanese restaurant in Rochester Hills, MI. This recipe is delicious and includes a full serving of veggies.

• 3 plum tomatoes, seeded and diced
• 3 tbsp olive oil, divided
• 1 cup chopped cucumber
• 1/3 cup thinly sliced red onion
• 1/4 cup chopped kalamata olives
• 1 garlic clove, minced
• 2 tbsp chopped fresh basil
• 1 tbsp fresh lemon juice
• 4 boneless skinless chicken breasts
• 1/2 tsp. salt
• 1/2 tsp. freshly ground pepper
• 1 (7 oz.) container hummus
• 2 cups cooked long grain rice

1. Combine tomatoes, 1 tablespoon olive oil, and next 6 ingredients. Set aside.

2. Pound chicken breast to 1/2 in. thickness. Sprinkle chicken breasts with salt and pepper. Heat remaining olive oil in skillet. Cook chicken over medium to high heat 8-10 min. on each side or until done.

3. Spread 1/2 cup cooked rice on each place. Top rice with 1/4 of the hummus and one chicken breast. Spoon tomato mixture over chicken.