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Pumpkin Pancakes

11 Sep

Yield: 1

 

 

 

Ingredients

  • 1/2 Cup Flour
  • 1 Teaspoon Baking Powder
  • 1-2 Tablespoons Granulated Sugar
  • 1/4 Teaspoon Pumpkin Pie Spice (Or any mixture you enjoy)
  • Pinch salt
  • 1/2 Cup Soy milk
  • 2 Tablespoons Fruit Puree (Applesauce, mashed bananas, pumpkin…)
  • 1 Teaspoon Canola Oil

 

Preparation

 

  • Stir together all dry ingredients together in one bowl, and all wet in another. Add the wet into the dry and stir just enough to combine the two.
  • Lightly grease a skillet and turn up the heat to medium, making sure it has time to get hot before adding you batter. When ready, ladle dollops of the batter into your skillet and allow them to sit, undisturbed for 2 or 3 minutes, until bubbles erupt along the top and the edges seem to have firmed up a bit. Flip, and cook for another 2 or 3 minutes on the other side.

 

Nutritional Information

 

Calories per serving: 392
Saturated fat per serving: 1g
Protein per serving: 10g
Carbohydrates per serving: 71g
Fiber per serving: 3g
Cholesterol per serving: 71mg
Sodium per serving: 1133mg
Calcium per serving: 314mg

 

 

Source: AARP

 

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

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

Easy Weeknight Chili

24 Jul

Yield: 6 servings

Prep Time: 10 minutes

Cook Time: 20 minutes

 

Ingredients

  • Cooking spray
  • 1 pound ground round
  • 1 1/4 cups chopped onion (about 1 large)
  • 1 1/4 cups chopped green bell pepper (about 2 small)
  • 6 garlic cloves, minced
  • 2 (14 1/2-ounce) cans no-salt-added stewed tomatoes, undrained and chopped
  • 1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 (1-ounce) envelope onion soup mix
  • 1 cup water
  • 3 tablespoons chili powder
  • 1 tablespoon paprika
  • 1 1/4 teaspoons hot sauce
  • 6 tablespoons(1 1/2 ounces) shredded reduced-fat sharp Cheddar cheese

 

 

Preparation

  • Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add meat and next 3 ingredients; cook until meat is browned, stirring until it crumbles. Drain.
  • Return mixture to pan; add tomatoes and next 7 ingredients. Bring to a boil; cover, reduce heat, and simmer 20 minutes, stirring occasionally. To serve, ladle chili into bowls; top each with 1 tablespoon cheese.

 

 

Nutritional Information

Calories per serving: 302
Fat per serving: 6.6g
Saturated fat per   serving: 2.2g
Protein per serving: 29g
Carbohydrates per   serving: 34.7g
Fiber per serving: 9.5g
Cholesterol per serving: 52mg
Iron per serving: 0.0mg
Sodium per serving: 277mg
Calcium per serving: 0.0mg

 

Source: Health.com – Easy Weeknight Chili

Cookies ‘N Cream Crunch

24 Jul

Yield: 9 servings (1 square)

 

Ingredients

  • 1 (6 1/2-ounce) package sugar-free chocolate sandwich cookies, crushed
  • 1/3 cup chopped pecans
  • 3 tablespoon sreduced-calorie margarine, melted
  • 1 quart vanilla no-sugar-added, fat-free ice cream, softened

 

Preparation

  • Combine first 3 ingredients; reserve 1 cup mixture. Press remaining crumb mixture firmly in bottom of a 9-inch square pan. Freeze 10 minutes.
  • Spread ice cream over crumb mixture in pan. Sprinkle reserved crumb mixture over ice cream; gently press mixture into ice cream. Cover and freeze at least 8 hours.
  • To serve, let stand at room temperature 5 minutes; cut into 9 squares.

 

Nutritional Information

Calories per serving: 232
Fat per serving: 10.1g
Saturated fat per   serving: 1.7g
Protein per serving: 6.3g
Carbohydrates per   serving: 34.2g
Fiber per serving: 0.7g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 182mg
Calcium per serving: 0.0mg

 

Source: Health.com – Cookies ‘N Cream Crunch

Jumbalaya Stew

23 Jul

 

Yield: 16 servings (1 cup)

 

Ingredients

  • 4 cupswater
  • 2 1/2 cupschopped tomato (about 2 large)
  • 1 1/2 cupschopped green bell pepper (about 2 small)
  • 1 cupchopped onion (about 1 medium)
  • 1 teaspoondried Italian seasoning
  • 1 teaspoonchili powder
  • 1 teaspoonhot sauce
  • 3/4 teaspoonsalt
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 2 cupsuncooked instant rice
  • 3 (8-ounce) cans no-salt-added tomato sauce
  • 2 (15-ounce) cans no-salt-added red kidney beans, undrained
  • 1 (16-ounce) package frozen sliced okra, thawed

 

Preparation

  • Combine first 10 ingredients in a large Dutch oven. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes.
  • Add rice and remaining ingredients. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes or until okra is tender. Remove and discard bay leaf.

 

Nutritional Information

Calories per serving: 151
Fat per serving: 0.6g
Saturated fat per   serving: 0.1g
Protein per serving: 7g
Carbohydrates per   serving: 30.7g
Fiber per serving: 3.2g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg

 

Source: Health.com – Jumbalaya Stew

Applesauce Pancakes

23 Jul

 

Yield: 10 servings

 

Ingredients

  • 1 cupall-purpose flour
  • 1 teaspoonbaking soda
  • 1/8 teaspoonsalt
  • 2 tablespoonstoasted wheat germ
  • 1 cupnonfat buttermilk
  • 1/4 cupunsweetened applesauce
  • 2 teaspoonsvegetable oil
  • 1 large egg, lightly beaten
  • Cooking spray
  • Sugar-free maple syrup (optional)
  • Fresh fruit slices (optional)

 

Preparation

  • Combine first 4 ingredients in a medium bowl; make a well in center of mixture. Combine buttermilk and next 3 ingredients. Add buttermilk mixture to dry ingredients, stirring just until dry ingredients are moistened.
  • Heat a nonstick griddle or nonstick skillet coated with cooking spray over medium heat. For each pancake, pour 1/4 cup batter onto hot griddle, spreading to a 5-inch circle. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes, and cook other side.
  • Serve with maple syrup and fresh fruit, if desired (syrup and fruit not included in analysis).
  • Tip: One tablespoon of sugar-free maple syrup has 8 calories and 3 grams of carbohydrate.

 

Nutritional Information

Calories per serving: 74
Fat per serving: 1.8
Saturated fat per   serving: 0.4g
Protein per serving: 3g
Carbohydrates per   serving: 11.5g
Fiber per serving: 0.6g
Cholesterol per serving: 22mg
Iron per serving: 0.0mg
Sodium per serving: 143mg
Calcium per serving: 0.0mg

 

Source: Health.com – Applesauce Pancakes