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coug
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Healthy/Lo Cal Recipes

Breakfest Burrito

      
  • 2 teaspoons canola oil
  •   
  • 1/2 small red onion, diced (1 cup)
  •   
  • 1 red bell pepper, seeded and diced
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  • 1 cup drained, rinsed canned black beans, preferably low-sodium
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  • 1/4 teaspoon chili flakes
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  • Salt and freshly ground black pepper
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  • 4 eggs and 4 egg whites
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  • 1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese
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  • Cooking spray
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  • 4 (10-inch) whole-wheat tortillas (burrito-size)
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  • 1/4 cup reduced-fat sour cream
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  • 1/4 cup salsa
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  • 1 large tomato, (4 ounces) seeded and diced
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  • 1 small avocado (4 ounces), cubed
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  • Hot sauce

Directions

  

Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.

  

Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.

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coug
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Whole-Grain Waffles

 

      
  • 1 (1/4-ounce) package active dry yeast
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  • 1/2 cup warm water (105 to 110 degrees)
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  • 2 cups buttermilk
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  • 3 tablespoons peanut oil
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  • 2 tablespoons sugar
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  • 2 cups whole-wheat pastry flour
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  • 1/2 cup rolled oats
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  • 4 large egg whites
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  • 1/8 teaspoon baking soda
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  • 1/4 teaspoon fine salt
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  • Cooking spray for waffle iron
  •   
  • Maple syrup, for serving
  

1. Sprinkle the yeast over the water in a large mixing bowl; let stand until foamy, about 5 minutes. Add the buttermilk, oil, sugar and flour and whisk until smooth. Cover the bowl with plastic wrap and refrigerate overnight.

  

2. Preheat a waffle iron. Whisk the oats, egg whites, baking soda, and salt into the waffle batter until smooth. Lightly mist the hot waffle iron with cooking spray. Add about 1/3 cup of batter to each section, using the back of a spoon to spread batter to the edges. Cook until the waffles are crisp and golden brown, 5 to 7 minutes. Repeat with the remaining batter. Serve with maple syrup.

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coug
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Creamy Broccoli Slaw

      
  • 1 cup lowfat Greek yogurt, or strained yogurt
  •   
  • 1/3 cup raw sunflower seeds
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  • 3/4 teaspoon salt, divided
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  • 1/4 cup lowfat buttermilk
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  • 3 tablespoons lemon juice
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  • 2 tablespoons mayonnaise
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  • 2 teaspoons spicy brown mustard
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  • 1/4 teaspoon black pepper
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  • 1 1/4 pounds broccoli stalks (from about 2 1/2 pounds broccoli bunches)
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  • 1 large or 2 medium carrots

Directions

  

If using regular yogurt, place it in a strainer lined with paper towel and set the strainer over a bowl. Let the yogurt drain and thicken for 20 minutes.

  

Preheat oven to 300 degrees F. Place sunflower seeds and 1/4 teaspoon salt on a rimmed baking sheet and shake to combine. Toast seeds until aromatic, about 10 minutes. Cool and reserve.

  

Combine yogurt, buttermilk, lemon juice, mayonnaise, mustard, 1/2 teaspoon salt and pepper. Whisk to incorporate and reserve.

  

Peel tough outer layer of broccoli stalks and trim off 1/4 inch from bottoms of stalks (should be about 3/4 of a pound. tender broccoli stalks remaining). Shred stalks in food processor, then shred carrots. Combine shredded broccoli and carrots with dressing and toss to combine. Sprinkle with sunflower seeds and serve.

  

Serves: 6

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coug
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Light Chicken Pot Pie

For the Crust:

      
  • 1 cup all-purpose flour, plus more for dusting
  •   
  • 1/4 teaspoon baking powder
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  • 1/4 teaspoon fine salt
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  • 4 tablespoons cold unsalted butter, cut into small pieces
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  • 1 large egg
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  • 2 tablespoons 2% milk

For the Filling:

      
  • 2 small russet potatoes
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  • 4 1/2 cups low-sodium chicken broth
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  • 5 medium carrots, cut into large chunks
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  • 1 to 2 teaspoons chopped fresh thyme
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  • 2 tablespoons extra-virgin olive oil
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  • 1 large onion, finely diced
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  • 3 tablespoons all-purpose flour
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  • 1/3 cup 2% milk
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  • 3 stalks celery, sliced
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  • 3 cups shredded rotisserie chicken, skin removed
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  • 1/2 cup fat-free plain Greek yogurt
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  • 1 cup frozen peas
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  • 1/2 cup minced fresh parsley
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  • Kosher salt and freshly ground pepper

Directions

  

Prepare the crust: Pulse the flour, baking powder and salt in a food processor until combined. Add the butter, one piece at a time, pulsing until the mixture looks like coarse meal. Separate the egg; refrigerate the egg white. Beat the egg yolk and milk in a bowl, then add to the food processor, pulsing until the dough comes together. Turn out onto a lightly floured surface and gather into a ball. Flatten into a disk, wrap in plastic wrap and chill at least 1 hour.

  

Meanwhile, make the filling: Preheat the oven to 425 degrees F. Prick the potatoes with a fork and bake directly on the oven rack until tender, about 45 minutes. Cool slightly, then peel and break into small pieces.

  

Bring the chicken broth, carrots and thyme to a simmer in a small saucepan over medium heat and cook 2 minutes; cover and keep warm. Meanwhile, heat the olive oil in a large pot over medium heat. Add the onion and cook until soft, about 8 minutes. Sprinkle in the flour and stir until lightly toasted, about 3 minutes. Add the milk, celery, potato pieces and the warm broth mixture and simmer until thickened, about 15 minutes. Remove from the heat and stir in the chicken, yogurt, peas and parsley. Season with salt and pepper.

  

Transfer the filling to a 2-quart casserole dish. Roll out the dough on a lightly floured surface until about 1/2 inch thick and slightly larger than the dish. Beat the reserved egg white in a bowl; brush over the dough and season with salt and pepper. Press the dough against the sides of the dish. Place on a baking sheet and bake until the crust is golden brown, 20 to 25 minutes.

  

Per serving (1 cups): Calories 482; Fat 19 g (Saturated 8 g); Cholesterol 137 mg; Sodium 795 mg; Carbohydrate 47 g; Fiber 5 g; Protein 31 g

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coug
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THREE-CHEESE MACARONI

      
  • 1 large egg
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  • 1 12-ounce can evaporated whole milk
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  • Pinch of cayenne pepper
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  • Pinch of freshly grated nutmeg
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  • Kosher salt and freshly ground black pepper
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  • 1 1/3 cups grated muenster cheese (4 ounces), plus 4 deli-thin slices (1 ounce)
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  • 1/2 cup grated sharp cheddar cheese (2 ounces)
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  • 1/4 cup grated parmesan cheese (1 ounce)
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  • 1/2 head cauliflower, cut into small florets (4 cups)
  •   
  • 4 cups medium pasta shells (9 ounces)

Directions

  

Whisk the egg, evaporated milk, cayenne, nutmeg, and salt and black pepper to taste in a bowl. Toss the grated cheeses in a separate bowl.

  

Bring a large pot of salted water to a boil. Add the cauliflower and cook until almost falling apart, about 7 minutes. Transfer with a slotted spoon to a bowl. Add the pasta to the same water and cook until al dente, about 10 minutes. Drain, reserving 1/4 cup cooking water. Preheat the broiler.

  

Combine the egg mixture and the grated cheeses in the empty pot and cook over medium-low heat, stirring constantly, until the cheeses melt and the sauce begins to thicken. Remove from the heat and add the cauliflower. Puree with an immersion blender until smooth and light (you can also use a regular blender). Stir in some of the reserved pasta water until creamy.

  

Toss the pasta in the sauce; season with salt and black pepper. Transfer to a shallow casserole dish and top with muenster slices. Broil until golden brown, about 5 minutes.

  

Per serving (about 1 1/3 cups): Calories 403; Fat 17 g (Saturated 10 g); Cholesterol 85 mg; Sodium 517 mg; Carbohydrate 41 g; Fiber 2 g; Protein 20 g

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coug
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SLOPPY JOES

 

  
       
  • 1 pound extra-lean ground beef
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  • 1 onion, diced
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  • 4 cloves garlic, minced
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  • 1 jalapeno, minced
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  • 1 red pepper, diced
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  • 1 can small red beans or pinto beans, preferably low sodium drained and rinsed
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  • 1 1/2 cups no-salt-added tomato sauce
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  • 2 tablespoons tomato paste
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  • 1 tablespoon red wine vinegar
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  • 1 tablespoon molasses
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  • 1 tablespoon Worcestershire sauce
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  • 1 teaspoon mustard powder
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  • 3/4 teaspoon salt
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  • Freshly ground black pepper
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  • 8 whole-wheat burger buns
  •   
  

Directions

  
   

Brown the meat and the onion in a large nonstick skillet over medium-high heat for 5 minutes, breaking up the meat into crumbles as it cooks. Pour the drippings out of the pan and discard. Add the garlic, jalapeno, and red pepper and cook 5 minutes more, stirring occasionally. Stir in the rest of the ingredients, reduce heat to low, and simmer for 5 minutes more. Place a half-cup scoop of the mixture onto each bun and serve.

  
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coug
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FETTUCCINI ALFREDO WITH ZUCCHINI RIBBONS

Directions

  

Slice the ends off the zucchini and discard. Using a mandolin or carefully with a sharp knife slice the zucchini lengthwise into very thin slices. Stack the slices and cut with a knife lengthwise into 1/4 inch-thick ribbons.

  

Heat 1 tablespoon of the oil in large non-stick skillet over a medium heat. Add 1 clove of the garlic and cook for 30 seconds. Add the zucchini ribbons, cover and cook until the zucchini is tender, stirring occasionally, about 6 minutes. Transfer the zucchini to a bowl.

  

Cook the pasta al dente according to the directions on the package. Ladle out a half cup of the pasta water and set aside. Drain the pasta and return it to the pasta pot.

  

Meanwhile, make the sauce. Stir the flour into the low-fat milk until it is completely dissolved. Put the remaining tablespoon of olive oil in the skillet and heat over a medium-high heat. Add the remaining clove of garlic and cook for 30 seconds. Add the flour-milk mixture and cook until the mixture begins to boil, stirring constantly. Reduce heat to low and cook, stirring, for 2 minutes more. Add the evaporated milk, salt and the cheese and cook, stirring, until the cheese is melted, about 1 minute. Season with additional salt to taste.

  

Add the sauce, the zucchini and 3 tablespoons of the parsley to the pasta in the pot and toss to combine. Add a little of the reserved pasta water as necessary to loosen.

  

To serve, place 2 cups of the pasta mixture on each plate and garnish with remaining parsley.

  

Per Serving: Calories 500; Total Fat 13 g (Sat Fat 4.2 g, Mono Fat 6.6 g, Poly Fat 1.5 g); Protein 24 g; Carb 77 g; Fiber 12 g; Cholesterol 20 mg; Sodium 600 mg

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coug
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BEEF CHILI

      
  • 1 1/2 pounds beef round, cut into 1-inch chunks
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  • Kosher salt and pepper
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  • 6 teaspoons vegetable oil
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  • 1 medium onion, chopped
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  • 1 red bell pepper, seeded and chopped
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  • 2 garlic cloves, finely chopped
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  • 2 tablespoons unsweetened cocoa powder
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  • 1 to 2 teaspoons chipotle chili powder
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  • 2 teaspoons dried oregano
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  • 1 teaspoon ground cumin
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  • 1 teaspoon ground coriander
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  • 2 tablespoons fine corn meal
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  • 2 tablespoons tomato paste
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  • 2 (14.5-ounce) cans kidney beans, rinsed and drained
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  • Fresh salsa, homemade or store-bought, for serving
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  • Lime wedges and cooked brown rice, for serving
  

Season the beef with salt and pepper. Heat a Dutch oven over medium heat with 2 teaspoons vegetable oil; sear the beef in two batches, adding up to 2 teaspoons more vegetable oil, until browned on all sides, 4 to 6 minutes per batch. Using a slotted spoon or tongs, transfer the beef to a plate as it browns.

  

Reduce the heat to medium. Add the remaining 2 teaspoons oil to the pot; add the onion, red pepper and garlic. Cook, stirring, until onion is soft, 8 to 10 minutes. Stir in the cocoa, chili powder, oregano, cumin and coriander; cook until fragrant, about 1 minute. Add the corn meal and tomato paste and cook until the tomato paste sticks to bottom and caramelizes, about 2 minutes. Stir in 6 cups water, scraping tomato paste from bottom of pan; bring to a simmer. Add the reserved beef and beans; partially cover the pot and adjust the heat to maintain a gentle simmer until the beef is tender, 1 1/2 to 2 hours

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coug
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BAKED FISH AND CHIPS

For the Chips:

For the Fish:

      
  • Olive oil cooking spray
  •   
  • 2 3/4 cups crispy rice cereal
  •   
  • Kosher salt and freshly ground black pepper
  •   
  • 3 large egg whites
  •   
  • 1 1/2 pounds skinless, boneless Pollock (or other firm white fish), cut into 2-by-4-inch pieces
  •   
  • Tartar sauce and/or malt vinegar, for serving (optional)

Directions

  

Position racks in the upper and lower thirds of the oven and preheat to 450 degrees F using the convection setting, if available. Place a baking sheet on one of the racks to preheat.

  

Prepare the chips: Cut the potatoes into 1/4-inch-thick sticks. Toss with the olive oil and cayenne in a bowl. Carefully remove the hot baking sheet from the oven, add the potatoes and spread in an even layer. Use a rubber spatula to scrape any oil from the bowl over the potatoes. Bake on the top oven rack, turning once, until browned and crisp, 25 to 30 minutes. Season with salt.

  

Meanwhile, make the fish: Set a wire rack on a baking sheet and coat with cooking spray. Lightly crush the cereal in a bowl with your fingers. Add 2 teaspoons salt, and black pepper to taste. In another bowl, whisk the egg whites and a pinch of salt until frothy.

  

Dip the fish in the egg whites, then roll in the cereal crumbs to coat. Place the fish pieces on the rack (position them on their sides so that the majority of the crust is exposed) and mist with cooking spray.

  

Bake the fish on the bottom oven rack until crisp and just cooked through, about 12 minutes. Season with salt and black pepper. Serve the fish and chips with tartar sauce and/or malt vinegar, if desired.

  

Per serving: Calories 442; Fat 15 g (Saturated 2 g); Cholesterol 63 mg; Sodium 1,015 mg; Carbohydrate 37 g; Fiber 2 g; Protein 37 g

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coug
Member

DARK CHOCOLATE BROWNIES

Directions

  

Preheat the oven to 350 degrees. Coat a 9 x 13inch baking pan with cooking spray.

  

Melt the chocolate and butter in a double boiler or heatproof bowl set over a pot of barely simmering water, stirring occasionally.

  

In a medium bowl, whisk together the flour, cocoa, salt, and baking soda.

  

In a large bowl whisk the eggs and sugar until smooth. Add the yogurt, oil and vanilla and whisk to combine. Add the chocolate-butter mixture and whisk until blended. Add the flour mixture and mix until just moistened.

  

Transfer the mixture to the prepared pan and sprinkle with nuts if using. Bake for 20-25 minutes, until a wooden toothpick inserted in the center comes out with a few moist crumbs. Cool completely in the pan on a wire rack. Cut into 24 squares.

  

Serving size: 1 square

  

* whole grain pastry flour (also called whole wheat pastry flour) is found in many major supermarkets and in most health food stores. If you cannot find it you may substitute 1/2 cup whole wheat flour and 1/2 cup all purpose flour in this recipe.

  

Per Serving without walnuts:

  

Calories 150; Total Fat 8 g; (Sat Fat 3 g, Mono Fat 2 g, Poly Fat .8 g) ; Protein 3 g; Carb 18 g; Fiber 1 g; Cholesterol 40 mg; Sodium 55 mg

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