Crockpot BBQ Chicken

30 Sep



Yield: 4 Servings


  • 4 boneless, skinless chicken breasts
  • 1 bottle BBQ sauce
  • 1/4 cup vinegar
  • 1/4 cup brown sugar
  • generous dash of garlic powder


  • Put Chicken in the crock pot
  • In a small bowl, combine remaining ingredients
  • Pour over chicken in crock pot; turn chicken to coat
  • Cook on low for 8 hours/high for 4 hours.
  • Serve with sides like corn or potatoes; or on a sandwich with cheese.

Source: Semi-homemade Mom


Beans & Rice

29 Sep



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



  • 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.


Salmon Wrap

28 Sep

Yield: 1


  • Canned Alaskan boneless Salmon
  • Whole grain wrap
  • Chopped avocado
  • Tomatoes
  • Lettuce
  • Plain Yogurt


  • Place canned Alaskan boneless skinless salmon on a whole grain wrap. Add chopped avocado, tomatoes, greens and plain yogurt. Wrap tightly, cut in half and serve.


Cooking Pasta

28 Sep



  • Make sure to cook the pasta in plenty of water in a large saucepan or stockpot. Pasta needs lots of space to move around. And bring your water to a full, rolling boil before you add the pasta.
  • You can add a tablespoon of oil to the water to help keep the pasta from sticking together, but it isn’t mandatory.
  • Adding salt to the water is optional, too, but it can add flavor and help the pasta absorb sauce better.
  • Only add one type or shape of pasta to your boiling water. If they’re different shapes, they will probably have different cooking times, too.
  • Pasta should be tender but still slightly firm to the bite (this is called al dente). If you cook the pasta beyond this, you can still eat it. But it will be softer and potentially mushier.
  • Drain cooked pasta in a colander in the sink. Rinse only if you’re making a cold pasta salad. The starch that is sitting on the outside of your pasta can help the sauce stick better. When you rinse your pasta, the starch rinses away.
  • Make pasta a meal by using a sauce and adding vegetables and/or cheese. You can also add grilled or roasted chicken or other meat. Try frozen cooked shrimp — just defrost in the microwave, and they’re ready to add to your dish.
  • Stuffed pasta, like ravioli and tortellini, is an easy way to make your pasta dish seem more like a meal. Just cover with sauce and you’re good to go!

Source: WebMD

How to Chop an Onion

27 Sep

1. Be sure to use a clean cutting board and clean, sharp knife.

2. Wash & Peel Onion

2. Cut in half through both root and stem

3. Take one half and cut thin vertical slices across onion in one direction

4. Cut 2-3 horitzonal slices through onion

5. Turn onion and cut thin vertical slice in opposite direction as before

6. Repeat with second half

Warm Oatmeal & Berries

26 Sep

Yield: 1



1/2 cup rolled oats
1/2 teaspoon cinnamon
1/2 cup water
1/2 banana, sliced
2 Tablespoons vanilla soy milk

Fresh berries and bananas


In a microwave safe bowl, mix together the oats and cinnamon. Stir in the water.

Cook the oats in the microwave for one minute. Remove bowl and add in the banana slices. Stir. Cook for one more minute.

Stir in vanilla soy milk and top with fruit

Serve hot.

*Note-make sure you use a large enough bowl. You don’t want the oats to spill over, it is a mess to clean up.


Source: and Two Peas in Their Pod

Shrimp Caesar Salad

25 Sep

Yield: 2

Prep: 10 mins


  • 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


  • 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

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


Boar’s Head® Supreme Sandwich with Ovengold® Turkey, Deluxe Ham & Roast Beef

24 Sep

Yield: 1 sandwhich



  • 1/2 oz Boar’s Head® Lower Sodium Ham
  • 1 oz Ovengold® Turkey Breast
  • 1 oz Boar’s Head® Deluxe Cap-off Top Round Roast Beef
  • 2 Slices Whole Wheat Bread (thin)
  • 2 1/4″ slices medium Tomatoes, red, fresh
  • 1 1/8″ slice medium Red Onion
  • 1 Lettuce Leaf (outer leaf)
  • 1 oz Green Bell Peppers (sliced)
  • 1 1/2 tsp Olive Oil (extra virgin)
  • 1 tsp Read Wine Vinegar
  • 1/2 tsp Dried Basil (ground)



  • Prepare just before serving. Place the meats and vegetables between the two halves of the roll. Sprinkle with olive oil, vinegar and basil just before closing.


Nutritional Information

Calories per serving: 312
Fat per serving: 11.1g
Saturated fat per serving: 1.7g
Protein per serving: 23.8g
Carbohydrates per serving: 28.4g
Fiber per serving: 5.8g
Cholesterol per serving: 31.9mg
Sodium per serving: 534.5mg



How To Poach An Egg

22 Sep

1. Place 1 1/2 in of water in a non stick skillet

2. Bring water to a slow simmer.

3. Break egg into a small cup

4. Carefully submerge cup and lower egg into simmering water.

5. Cook for 4.5 minutes

6. Remove eggs from water with a slotted spoon and place on paper towel.

Pasta with Prosciutto and Peas

19 Sep

Yield:  8 servings (serving size: 1 cup)




  • Cooking spray
  • 3 ounces very thin slices prosciutto, chopped
  • 3 tablespoons extra-virgin olive oil
  • 2 garlic cloves, thinly sliced
  • 6 cups hot cooked fusilli (about 12 ounces uncooked short twisted spaghetti)
  • 1 cup (4 ounces) shaved Parmigiano-Reggiano cheese
  • 1/3 cup chopped fresh parsley
  • 1 tablespoon fresh lemon juice $
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 (10-ounce) package frozen peas, cooked and drained




  • Heat a large nonstick skillet coated with cooking spray over medium heat. Add prosciutto; cook 3 minutes or until lightly browned. Remove from pan. Add oil and garlic; cook 1 minute or until garlic begins to brown. Combine prosciutto, oil mixture, pasta, and remaining ingredients in a large bowl; toss to coat.


Nutritional Information


Calories per serving: 312
Fat per serving: 10.6g
Saturated fat per serving: 3.5g
Protein per serving: 14.9g
Carbohydrates per serving: 37.8g
Fiber per serving: 1.2g
Cholesterol per serving: 37.8mg
Iron per serving: 2.7mg
Sodium per serving: 554mg
Calcium per serving: 189mg




Source: Cooking Light  JUNE 2001