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Baked Potato Eggs

3 Oct

 

Yield: 4 Servings

Prep time: 10 Minutes

Cook time: 1 hour, 5 minutes

 

Ingredients

  • 2 baking potatoes
  • 2 tablespoons butter
  • 1/4 cup grated Parmesan
  • 2 precooked turkey sausages, diced
  • 4 large eggs

 

Preparation

  • Heat oven to 400° F.
  • Scrub the potatoes and pierce each with the tines of a fork. Bake until fork-tender, about 45 minutes.
  • Carefully cut each potato in half.
  • Scoop out the insides and stir in the butter and cheese. Fold in the sausages. Spoon the mixture back into the potato halves, creating a hollow in each center.
  • Break 1 egg into each hollow.
  • Arrange on a baking sheet and cook 10 to 15 minutes or until set.

 

Nutritional Information

Calories per serving: 320
Fat per serving: 13g
Saturated fat per serving: 6g
Protein per serving: 10mg
Carbohydrates per serving: 19g
Fiber per serving: 2g
Cholesterol per serving: 231mg
Iron per serving: 2mg
Sodium per serving: 148mg
Calcium per serving: 95mg

 

Source: Jane Kirby, Real Simple APRIL 2003

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Beans & Rice

29 Sep

 

Ingredients

  • Can of beans (black, pinto, or white)
  • 1 serving of rice per person
  • Spices as desired

 

Preparation

  • Heat up a can of black, pinto or white beans.
  • Serve with brown rice; spice to taste
  • You can warm the meal in a crock pot and serve later.

Source: Care.com

Shrimp Caesar Salad

25 Sep

Yield: 2

Prep: 10 mins

Ingredients

  • 2 tablespoons broken walnuts (1/2 ounce)
  • 2/3 cup whole-wheat penne pasta (2 ounces)
  • 2 teaspoons olive oil
  • Salt and freshly ground black pepper
  • 8 cups washed ready-to-eat Romaine lettuce
  • 10 ounces cooked, peeled shrimp
  • 1 cup frozen shelled edamame, thawed (or 1 cup shelled fresh)
  • 4 tablespoons low-calorie Caesar dressing
  • 2 tablespoons grated Parmesan cheese

Preparation

  • Place a large saucepan filled with water on to boil over high heat.
  • Preheat broiler. Line a baking tray with foil. Place walnuts on tray, and toast under broiler 1 minute.
  • Remove tray from broiler, remove walnuts, and set aside.
  • Cook pasta 8 minutes. Drain, leaving 2 tablespoons pasta water in pan. Add olive oil to saucepan. Return pasta to pan, along with salt and pepper to taste. Toss well.
  • Divide lettuce between two dinner plates.
  • Add pasta. Top with shrimp, walnuts, and edamame.
  • Drizzle dressing over salad.
  • Sprinkle Parmesan cheese on top.In a medium bowl, mix together the pork, ginger, garlic, scallion, soy sauce, sesame oil, and tapioca starch. Shape into 6 individual patties.

Nutritional Information

Exchanges/Choices
2 starch
1 vegetable
6 lean meat
1 1/2 fat
Calories: 528
Calories from Fat: 162
Total Fat: 18 g
Saturated Fat 2.9 g
Monounsaturated Fat 5.2 g
Trans Fat: 0 g
Cholesterol: 262 mg
Sodium: 694 mg
Total Carbohydrate: 43.7 g
Dietary Fiber: 9.8 g
Sugars 9.9 g
Protein: 51.2 g

Source: Diabetes.org

SuperFast Chef Salad

17 Sep

Yield: 4 servings

 

Ingredients

  • 10 cup torn or chopped romaine lettuce
  • 1 cup shredded skinless, boneless rotisserie chicken breast
  • 1/2 cup thinly sliced Texas 1015 or other sweet onion
  • 1/3 cup shaved carrot
  • 1 avocado, seeded, peeled, and sliced
  • 3 tablespoons crumbled blue cheese
  • 1/2 cup Vinaigrette

 

Preparation

  • Arrange 2 1/2 cups lettuce on each of 4 plates. Top lettuce evenly with chicken, onion, carrot, avocado, and blue cheese. Drizzle each serving with 2 tablespoons Easy Herb Vinaigrette; serve immediately.

 

Nutritional Information

 

Calories per serving: 367
Fat per serving: 28.2g
Saturated fat per serving: 3.4g
Protein per serving: 18.5g
Carbohydrates per serving: 12.6g
Fiber per serving: 4.6g
Cholesterol per serving: 43mg
Iron per serving: 2mg
Sodium per serving: 451mg
Calcium per serving: 66mg

 

 

 

Source: Jackie Newgent, RD, Cooking Light  APRIL 2010

Southwestern Chicken Pasta Salad

23 Aug

Yield:  6 servings ( 1 1/3 cup)

 

Ingredients

  • 1/2 pound uncooked penne rigate
  • 2 cups shredded skinless, boneless Grilled Lemon-Herb Chicken (about 8 ounces)
  • 1 cup fresh corn kernels
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  • 3/4 cup (3 ounces) shredded sharp cheddar cheese
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  • 1/2 cup sliced green onions
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  • 1/2 cup diced red bell pepper
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  • 1/2 cup chopped plum tomato (about 2 tomatoes)
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  • 1/4 cup fresh orange juice
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  • 2 tablespoons fresh lime juice
  • 1 tablespoon extra-virgin olive oil
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  • 1 tablespoon chopped canned chipotle chilies in adobo sauce
  • 1/2 teaspoon salt

 

Preparation

  • Cook pasta according to package directions, omitting salt and fat. Drain and place in a large bowl. Add Grilled Lemon-Herb Chicken and next 5 ingredients (through tomato); toss well to combine.
  • Combine orange juice and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat. Cover and chill.

 

Nutritional Information

Calories per serving: 322
Fat per serving: 9.9g
Saturated fat per   serving: 3.6g
Protein per serving: 21g
Carbohydrates per   serving: 38.2g
Fiber per serving: 2.5t
Cholesterol per serving: 48g
Iron per serving: 2.1mg
Sodium per serving: 523mg
Calcium per serving: 121mg

 

Source: Barbara Seelig Brown, Cooking Light, AUGUST 2005

Southwestern Chicken Pasta Salad

7 Aug

Yield:  6 servings ( 1 1/3 cup)

Ingredients

  • 1/2 pound uncooked penne rigate
  • 2 cups shredded skinless, boneless Grilled Lemon-Herb Chicken (about 8 ounces)
  • 1 cup fresh corn kernels
  • 3/4 cup (3 ounces) shredded sharp cheddar cheese
  • 1/2 cup sliced green onions
  • 1/2 cup diced red bell pepper
  • 1/2 cup chopped plum tomato (about 2 tomatoes)
  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lime juice
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon chopped canned chipotle chilies in adobo sauce
  • 1/2 teaspoon salt

 

Preparation

  • Cook pasta according to package directions, omitting salt and fat. Drain and place in a large bowl. Add Grilled Lemon-Herb Chicken and next 5 ingredients (through tomato); toss well to combine.
  • Combine orange juice and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat. Cover and chill.

 

Nutritional Information

Calories per serving: 322
Fat per serving: 9.9g
Saturated fat per   serving: 3.6g
Protein per serving: 21g
Carbohydrates per   serving: 38.2g
Fiber per serving: 2.5t
Cholesterol per serving: 48g
Iron per serving: 2.1mg
Sodium per serving: 523mg
Calcium per serving: 121mg

 

Source: Barbara Seelig Brown, Cooking Light, AUGUST 2005

Sweet Potatoes with Rosemary

6 Aug

Yield: 2 servings

Prep time: 5 minutes

Cook time: 5-7 minutes

 

Ingredients

  • 12 ounces sweet potatoes, peeled and cut lengthwise into 1/2-inch-thick wedges
  • 1 cup water
  • 2 teaspoons Dijon-style mustard
  • 2 teaspoons honey
  • 2 teaspoons olive oil
  • 1 teaspoon chopped fresh rosemary
  • freshly ground black pepper

Preparation

  • Preheat broiler. Place sweet potato wedges and the water in a microwave-safe baking dish. Cover with plastic wrap; vent plastic wrap to allow steam to escape. Microwave on 100% power (high) for 6 to 8 minutes or until sweet potatoes are nearly tender, rearranging sweet potatoes once halfway through cooking. Drain well.
  • Meanwhile, in a small bowl, combine mustard, honey, olive oil, rosemary, and pepper; set aside.
  • Place sweet potatoes on the greased unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 3 to 4 minutes, carefully turning once with a metal spatula. Brush with half of the mustard mixture. Broil for 2 to 3 minutes more, turning and brushing once with remaining mustard mixture

 

 

Nutritional Information

Calories per serving: 197
Fat per serving: 5g
Saturated fat per   serving: 1g
Protein per serving: 2g
Carbohydrates per   serving: 36g
Fiber per serving: 4g
Sodium per serving: 44mg

 

Source: Heart Healthy Online

Yogurt Berry Cups

24 Jul

 

Yield: 4

 

Ingredients

  • 4 teaspoons Honey
  • 1 cup Greek or plain whole-milk yogurt
  • 2 1/4 cups strawberries, sliced
  • 1 cup blueberries
  • Chopped, toasted walnuts

 

Preparation

  • Whisk 4 teaspoons honey into 1 cup yogurt.
  • Spoon 1 tablespoon yogurt mixture into each of 4 parfait glasses or small bowls.
  • Layer each portion with 1/2 cup strawberries, 1 tablespoon yogurt mixture, 1/4 cup blueberries, 1 tablespoon yogurt mixture, and the remaining 1/4 cup strawberries. Finish with remaining 1 tablespoon yogurt mixture and 1 tablespoon chopped nuts.

 

Nutritional Information

Calories per serving: 166
Fat per serving: 7g
Saturated fat per   serving: 2g
Protein per serving: 4g
Carbohydrates per   serving: 24g
Fiber per serving: 4g
Cholesterol per serving: 8mg
Iron per serving: 1mg
Sodium per serving: 32mg
Calcium per serving: 101mg

 

Source: Health.com – Yogurt Berry Cups