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No-Fry French Toast

11 Sep

Makes: 4 servings

 

Prep: 15 mins
Bake: 11 mins

 

Ingredients

 

  • Nonstick cooking spray
  • 1 slightly beaten egg
  • 1 slightly beaten egg white
  • 3/4 cup fat-free milk
  • 1 teaspoon vanilla
  • 1/8 teaspoon ground cinnamon
  • 8 slices French bread
  • 1/4 teaspoon finely shredded orange peel
  • 1/2 cup orange juice
  • 1 tablespoon honey
  • 1 teaspoon cornstarch
  • 1/8 teaspoon ground cinnamon
  • 1 tablespoon sifted powdered sugar (optional)

 

 

 

Preparation

 

  • Coat a large baking sheet with cooking spray; set aside. In a pie plate combine the egg, egg white, milk, vanilla, and 1/8 teaspoon cinnamon. Soak the bread slices in egg mixture about 1 minute on each side. Place on the prepared baking sheet.
  • Bake in a 450 degrees oven about 6 minutes or until bread is lightly browned. Turn bread; bake for 5 to 8 minutes more or until golden brown.
  • Meanwhile, for orange syrup, in a small saucepan stir together the orange peel, orange juice, honey, cornstarch, and 1/8 teaspoon cinnamon. Cook and stir over medium heat until thickened and bubbly. Reduce the heat. Cook and stir for 2 minutes more.
  • If desired, sprinkle the French toast with powdered sugar. Serve the toast with orange syrup.

 

Nutritional Information

 

Calories per serving: 171
Fat per serving: 3g
Saturated fat per serving: 1g
Protein per serving: 7g
Carbohydrates per serving: 29g
Cholesterol per serving: 54mg
Sodium per serving: 263mg

 

Source: Heart Healthy Online

Stuffed Peppers

30 Aug

Makes: 8 servings

Prep: 50 mins
Bake: 30 mins 400°F

 

Ingredients

  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 2 teaspoons olive oil
  • 2 14 ounce can reduced-sodium chicken broth
  • 1 1/2 cups brown rice
  • 1/2 teaspoon dried oregano, crushed
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon paprika
  • 1 14 1/2 ounce can diced tomatoes, drained
  • 1 11 ounce can whole kernel corn with sweet peppers, drained
  • 2 tablespoons snipped fresh cilantro
  • 8 green, yellow, and/or red sweet peppers

Preparation

  • In a large saucepan cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender. Stir in broth. Bring to boiling; add uncooked rice, oregano, black pepper, salt, and paprika. Simmer, covered, about 40 minutes or until rice is tender. Remove from heat and stir in tomatoes, corn, and cilantro.
  • Preheat oven to 400 degrees F. Slice tops from sweet peppers; remove and discard seeds. In a 3-quart rectangular baking dish, arrange peppers in a single layer. Spoon rice mixture into sweet peppers; place pepper tops onto rice. Bake, covered, about 30 minutes* or until peppers are crisp-tender and rice mixture is heated through.
  • Tip: *TEST KITCHEN TIP: For a more tender pepper, increase the baking time to 40 to 45 minutes.

 

 

Nutritional Information

Calories per serving: 204
Fat per serving: 3g
Saturated fat per   serving: 0g
Protein per serving: 5g
Carbohydrates per   serving: 40g
Fiber per serving: 5g
Cholesterol per serving: 40mg
Sodium per serving: 524mg

 

Source: Heart Healthy Online

Breakfast Tortilla Wrap

23 Aug

Makes: 1 servings

Prep: 15 mins
Cook: 5 mins

 

Ingredients

  • 1 slice turkey bacon
  • Nonstick cooking spray
  • 2 tablespoons chopped green sweet pepper
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon crushed red pepper (optional)
  • 1/4 cup refrigerated or frozen egg product, thawed, or 2 egg whites, slightly beaten
  • 2 tablespoons chopped tomato
  • 3 dashes bottled hot pepper sauce (optional)
  • 1 8 inch whole wheat tortilla, warmed*

 

Preparation

  • Prepare turkey bacon according to package directions; crumble and set aside.
  • Coat a medium nonstick skillet with nonstick cooking spray. Heat skillet over medium heat; add sweet pepper, cumin, and, if desired, crushed red pepper. Cook and stir until tender, about 3 minutes. Add egg product; cook, without stirring, until mixture begins to set on the bottom and around edge. With a spatula or large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
  • Stir in tomato, bacon, and, if desired, hot pepper sauce. Spoon onto tortilla; roll up.
  • Note: * To warm a tortilla, wrap it in white microwave-safe paper towels; microwave on high for 15 to 30 seconds or until softened. (Or preheat oven to 350 degrees F. Wrap tortilla in foil. Heat in the oven for 10 to 15 minutes or until warmed.)

 

 

Nutritional Information

Calories per serving: 209
Fat per serving: 5g
Saturated fat per   serving: 1g
Protein per serving: 12g
Carbohydrates per   serving: 29g
Fiber per serving: 3g
Cholesterol per serving: 10mg
Sodium per serving: 687mg

 

Source: Heart Healthy Online

Slow-Cooker Wild Rice Soup

6 Aug

Yield: 6 servings (1 ½ cups)

Prep: 30 minutes

Cook: 3-6 hours

Ingredients

  • 2 medium carrots, peeled and chopped (1 cup)
  • 2 stalks celery, chopped (1 cup)
  • 3/4 cup uncooked wild rice, rinsed and drained
  • 1 medium onion, chopped (1/2 cup)
  • 1 small sprig fresh rosemary
  • 2 bay leaves
  • 1 teaspoon finely shredded lemon peel
  • 1/4 teaspoon ground black pepper
  • 3 chicken breast halves with bone (about 2 1/4 pounds total)
  • 3 14 ounce can reduced-sodium chicken broth
  • 1/2 cup snipped fresh parsley
  • Ground black pepper

 

Preparation

  • In a 4- to 4 1/2-quart slow cooker, combine carrots, celery, wild rice, onion, rosemary, bay leaves, lemon peel, and the 1/4 teaspoon pepper. Top with chicken breast halves. Pour chicken broth over all.
  • Cover; cook on low heat setting for 6 to 6 1/2 hours or on high-heat setting for 3 hours. Remove chicken and cool slightly. Discard rosemary sprig and bay leaves.
  • Cut chicken from bone; discard bones. Chop chicken and return to soup along with parsley. Season to taste with additional pepper.

 

Nutritional Information

Calories per serving: 220
Fat per serving: 3g
Saturated fat per   serving: 1g
Protein per serving: 28g
Carbohydrates per   serving: 20g
Fiber per serving: 3g
Cholesterol per serving: 58mg
Sodium per serving: 536mg

 

Source: Heart Healthy Online

Southwestern Chicken & White Bean Soup

30 Jul

Yield: 6 servings (size: 1 cup)

 

Ingredients

  • 2 cups shredded cooked chicken breast
  • 1 tablespoon 40%-less-sodium taco seasoning (such as Old El Paso)
  • Cooking spray
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth
  • 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
  • 1/2 cup green salsa
  • Light sour cream (optional)
  • Chopped fresh cilantro (optional)

 

Preparation

  • Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits.
  • Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Serve with sour cream and cilantro, if desired.

 

 

Nutritional Information

Calories per serving: 134
Fat per serving: 3g
Saturated fat per   serving: 0.5g
Protein per serving: 18g
Carbohydrates per   serving: 8.5g
Fiber per serving: 1.8g
Cholesterol per serving: 40mg
Iron per serving: 1.1mg
Sodium per serving: 623mg
Calcium per serving: 22mg

 

Source: Cooking Light Fresh Food Fast, Oxmoor House, 2009

30 minute Minestrone Soup

27 Jul

Yield: 5 1-cup servings

Ingredients

  • 2 medium carrots, chopped
  • 1 cup chopped cabbage
  • 1 celery rib, thinly sliced
  • 1 small onion, chopped
  • 1 garlic clove, minced
  • 2 teaspoons vegetable oil
  • 3 cups water
  • 1 (14.5 ounce) can Italian stewed or diced tomatoes, undrained
  • 3 cubes beef bouillon
  • 1 cup torn fresh spinach
  • 2/3 cup cooked elbow macaroni
  • 1/4 teaspoon pepper

Preparation

  • In a 3-qt. saucepan, saute carrots, cabbage, celery, onion and garlic in oil for 5 minutes. Add water, tomatoes and bouillon; bring to a boil. Reduce heat. Simmer, uncovered, for 20-25 minutes or until vegetables are tender.
  • Stir in spinach, macaroni and pepper; heat through.

 

Nutritional Information

Calories per serving: 88
Fat per serving: 2g
Protein per serving: 3g
Carbohydrates per serving: 14g
Cholesterol per serving: 0mg
Sodium per serving: 178mg

 

Source: Allrecipes.com

Tuna with Jalapeno Sour Cream

25 Jul

 

Yield: 4 servings (1 tuna steak and 2.5 tbs sour cream)

Prep Time: 8 minutes

Cook Time: 6 minutes

 

Ingredients

  • 1/2 cupreduced-fat sour cream
  • 1 jalapeño pepper, seeded and finely chopped
  • 1 tablespoonfresh lime juice (1/2 lime)
  • 1/4 cupchopped fresh cilantro
  • 1/4 teaspoonsalt
  • 1 tablespoonchili powder
  • 1/4 teaspoonsalt
  • 4 (6-ounce) tuna steaks (about 1 inch thick)
  • Cooking spray

Preparation

  • Combine first 5 ingredients; set aside.
  • Combine chili powder and 1/4 teaspoon salt. Rub tuna with chili powder mixture; coat with cooking spray. Place a large nonstick skillet over medium-high heat until hot; add tuna. Cook 3 minutes on each side or until desired degree of doneness.
  • Serve with sour cream mixture.

 

Nutritional Information

Calories per serving: 239
Fat per serving: 5.7g
Saturated fat per   serving: 2.8g
Protein per serving: 41.5g
Carbohydrates per   serving: 3.6g
Fiber per serving: 0.9g
Cholesterol per serving: 92mg
Iron per serving: 1.6mg
Sodium per serving: 396mg
Calcium per serving: 85mg

 

Source: Health.com – Tuna with Jalapeno Sour Cream