Tuesday, October 27, 2009

I can't live without PIZZA

I Love LOVE pizza. This is as healthiest as I can get.

1. Whole wheat pizza dough from TJ's

2. 1/2 cup TJ's fat free pizza sauce

3. onion

4. mushrooms

5. tomatoes

6 broccoli slaw

7. garlic mashed

8. 3/4 cup part skim mozzarella

9. 4 oz griled chicken
10. 1 zucchini

The trick is to go really easy on the cheese and load up on the veggies. I like to add crushed red peppers after cooking. MAKE THIS! EAT THIS!

Monday, October 26, 2009

Okay this soup is very good.....tasting and for you! If you are following WW it is zero points. So you know its low cal nonfat and high FIBER! We all want FIBER right? The down fall to this soup so much prep. I love to cook but I hate to cut up veggies. Especially with my little man wanting to help and whine!!!! So good ol Trader Joe's came to the rescue I bought all the veggies pre-cut. Yes its a little more expensive but so worth the time saved, especially because I have 2 weeks of homework to do today for class tonight PROCRASTINATOR not totally my fault i've been playing nurse for 2 weeks. But when does the nurse come for me? I guess pre-cut veggies is as close as I get to a nurse. Make this! Eat this! And ENJOY this!

Non-stick, no fat cooking spray
2/3 cup carrots, sliced
1/2 cup onions, diced
2 garlic cloves, crushed
3 cups fat-free broth (beef, chicken, or vegetable)
1 1/2 cups green cabbage, shredded
1/2 cup green beans
1 tbsp. tomato paste
1/2 tsp. basil
1/4 tsp. oregano
1/4 tsp. salt
1/2 cup diced zucchini


Spray a large saucepan with non-stick cooking spray.
Step 2
Saute carrots, onions and garlic over a low heat for 5 minutes over a low heat to help them soften.
Step 3
Add broth, cabbage, green beans, tomato paste, basil, oregano and salt.
Step 4
Increase heat and bring to a boil.
Step 5
Reduce heat, cover, and simmer for 15 minutes or until beans are tender.
Step 6
Stir in zucchini and return to simmer for 4 to 5 minutes.

Sunday, October 25, 2009

Slow Cooker Chicken Tortilla Soup

O so yummy!!!! After fighting a cold all weekend this is just what I needed!

2 chicken breasts
1 (15-oz. can) tomatoes, mashed
1 (10-oz.) can enchilada sauce (I used "Mild")
1 medium onion, chopped
2 cloves garlic, minced
2 cups water
1 (14.5-oz.) can chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon crushed bay leaves
1 can of corn, drained
1 tablespoon chopped cilantro
Place whole chicken breasts, tomatoes, enchilada sauce, onion, green and garlic into slow cooker. Pour in water, chicken broth and season with cumin, chili powder, salt, pepper and bay leaves. Stir in corn and cilantro. Cover and cook on low setting for 6 to 8 hours or on high setting for 3 to 4 hours. Remove chicken breasts from slow cooker and shred with 2 forks. Return chicken to soup. Garnish with shredded cheese, sour cream and/or crushed tortilla chips.

Saturday, October 24, 2009

Iced Vanilla Soy Latte

I love this recipe from the back of Trader Joe's Low fat Soy milk.

1/2 cup strongly brewed espresso (I'm not so fancy I just use old coffee)

1/2 cup soy milk

1/2 tsp pure vanilla extract

1 1/2 tbsp sugar ( I use 3 packets of truvia)


Pour all ingredients over ice and stir!

You just saved yourself 5 bucks at Starbucks!!!

Its also really good in the blender like a frap!

Happy Drinking!

Wednesday, October 21, 2009

Sweet & Sour Chicken

I found this recipe while browsing the net for something healthy to throw in the crock pot. Sweet & Sour Chicken genius. This is a weight watchers recipe the whole pot is 20 pts with plenty of leftovers. I added a side of rice as well.
Ingredients:- 1 lb boneless, skinless chicken breast- 5.5 oz (about half of the 11.5 oz jar) Kikkoman Sweet & Sour Sauce- 1/4 teaspoon garlic powder- 1/4 teaspoon onion powder- 8 oz pineapple chunks in juice, drained (reserve 1/4 cup juice)- 1 tablespoons brown sugar- 16 oz bag of frozen stir-fry vegetables
** If you are feeling ambitious (not lazy), nix the bag of frozen veggies, and cut your own! I used green and red bell peppers, 2 stalks of green onions, broccoli, and some sugar snap peas — SOOOOOO yummy!
Directions:Cut the raw chicken breast into bite sized pieces. Spray your crock-pot with cooking spray. Add chicken, garlic powder and onion powder; stir. Stir in sweet and sour sauce, pineapple chunks, brown sugar and the 1/4 cup of pineapple juice. Cover and cook on low for 3-4 hours. Add frozen vegetables during the last 30 minutes of cooking and cook on high. Makes 4 servings
Serving size is 1/4th of the entire recipeEach serving = 5 Weight Watchers Points

Tuesday, October 20, 2009

Triple Layer Lasagna

I grabed this handy recipe from prevention.com I substitued the beef with turkey. It was delicious and it only took about 3hrs to be full cooked.

Serves: Prep: 20minCook: 6hr 10min Total: 6hr 30min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
1 lb extra lean ground beef
14 1/2 oz diced tomatoes
1 small onion, finely chopped
1 C sliced mushrooms
1 clove garlic, minced
9 oven-ready lasagna noodles
28 oz tomato sauce
16 oz fat-free cottage cheese
2 C shredded reduced-fat mozzarella cheese
1/4 C grated Parmesan cheese
Combine beef, tomatoes, onion, mushrooms, and garlic in large nonstick skillet over medium-high heat. Cook until meat is no longer pink, 8 to 10 minutes.
Coat 4-quart or larger slow cooker with cooking spray. Place 3 noodles, side by side, in bottom of cooker. Top with one-third each of the tomato sauce, cottage cheese, beef mixture, and mozzarella. Repeat layers two more times, ending with mozzarella. Sprinkle Parmesan on top.
Cover. Cook on low 5 to 6 hours, or until lasagna is cooked through and cheese is bubbly.

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Nutritional Facts per serving
225.3 CAL
6.3 G
2.7 G
34.5 MG
668.7 MG
21 G
3.5 G
2 G
20.1 G

Sunday, October 18, 2009

Spaghetti Squash

I have finally found spaghetti Squash. In the past months I have read all about the goodness of this wonderful vegetable but have never been able to spot one at the store. Today at trader joes I found one $1.69 awesome deal! I microwaved it for 12 minutes, while sauteing shrimp in garlic and olive oil. Tossed it all together and there was dinner. The boys refused to try it, which is great news for me because I think I have enough leftovers for the next week! I loved it!
To choose a good spaghetti squash you'll want to look for a hard fruit absent of bruises that feels heavy for its size. It should be close to 9 inches (23 centimeters) in length with about a 5 inch (12.7 centimeter) girth and even, pale coloring. If it is green it isn't yet ripe.
Spaghetti squash doesn't have to be stored in the refrigerator and should last about a month at room temperature. An average squash will yield about 5 cups of flesh. You can freeze the cooked flesh by placing it in freezer bags. When you're ready to eat it just allow it to partially thaw then steam it for about 5 minutes.
Spaghetti squash can be baked, boiled, microwaved or put in a crock pot.
To bake spaghetti squash preheat the oven to 350 degrees Fahrenheit (177 degrees Celsius) and prepare it much like you would a baked potato, by using a knife or large fork to pierce through the rind several times. Place the squash on a baking dish and allow it to cook for about 40 minutes. Begin testing it, again as you would a potato, until you can feel the flesh is tender. Once it's done you can cut it in half, remove the seeds and either comb out the flesh to use in another dish, or eat it as a baked potato substitute. In that case add the usual toppings of butter, cheese, sour cream, etcetera, to taste.
To boil a spaghetti squash bring a large pan of water to a boil then carefully place the entire squash in the pan. Test it after about 20 minutes by trying to pierce the rind with a large fork. When the fork easily passes through, the squash is done. Let it stand a few minutes to cool before you cut it in half to remove the seeds and comb out the spaghetti.
If you'd like to microwave your squash, cut it in half and remove the seeds first. Place the halves in a microwave dish and add 1/4 cup water. Cover the pan with plastic wrap and cook the squash about 10 minutes on high. Depending on your microwave and the size of the squash, the exact time will vary. Again, test it for softness.
If you'd like your spaghetti squash to cook while you're at work, buy one that is small enough to fit in your crock pot. Prepare it as if you were going to bake it, by piercing the rind of the whole squash several times. Place it in the crock pot with 2 cups of water before you leave for work. By the time you get home 8 or 9 hours later it should just be ready! Let it cool before you cut it in half to remove the seeds and comb it out.
Spaghetti squash is part of the cucurbit family of watermelons, pumpkins, gourds, cucumbers and cantaloupes, and provides an excellent source of folic acid, a good share of potassium and some vitamin A to boot. Many people enjoy adding it to prepared pasta dishes or even serving it with marinara or alfredo sauce. Cooked spaghetti squash can also be chilled and tossed with a light vinaigrette.