Wednesday, June 27, 2012

Broccoli Quinoa Casserole

One 10 oz can Cream of Mushroom 98% Fat Free soup (or broccoli), low-sodium, if you prefer

1/2 of a 5.3 ounce  container of Dannon Greek yogurt, plain

2 tablespoons milk

1 Cup reduced fat shredded cheese (cheddar, colby-jack, etc)

1/2 teaspoon Splenda/sugar

1/4 teaspoon black pepper

Dash freshly grated nutmeg

Garlic Powder to taste
2 cups cooked broccoli, chopped

1 1/2 cup COOKED quinoa (see note)

Freshly grated Parmesan cheese

To cook quinoa:

3/4 cup quinoa

1 1/2 cups water

1/4 teaspoon salt

 In a small saucepan combine the quinoa, water, and salt. Bring to a boil over high heat. Reduce heat to low and cover. Cook for 18-20 minutes, or until fluffy and the white ring/tail is visible. Fluff with a fork.

Preheat oven to 350 degrees and coat a shallow (8×8 in or 5-6 cups) casserole dish - or individual ramekins - with vegetable cooking spray.

In a large bowl combine the soup, yogurt, milk, shredded cheese, Splenda, pepper, and nutmeg until well mixed. Stir in the quinoa and broccoli.
Spoon mixture into prepared casserole. Sprinkle on a couple tablespoons Parmesan and bake for 30-35 minutes or until bubbly on the edges and golden. Makes 8 generous 1/2-cup servings.

Per Serving: Calories 138, Protein 8.6 g; Fat 5.3 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 391 mg

Tuesday, June 26, 2012

Quinoa Patty

2 rounded cups cooked quinoa (see note below for cooking instructions)

3/4 cup reduced fat sharp shredded cheddar cheese (or other variety, if you prefer)

1/2 cup low-fat cottage cheese

2 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed dry)

 3/4 C Egg Substitute

3 tablespoons all purpose flour

2 green onions, including white parts

1 /2 teaspoon Splenda or sugar

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

1/8 teaspoon salt

1/8 teaspoon garlic powder

Olive oil spray

To cook quinoa:

1 cup uncooked quinoa
2 cups water
1/2 teaspoon salt

In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender. Allow to cool for a few minutes.

In a large bowl combine the cooked quinoa (make sure you measure the 2 cups and not dump the whole pot in), cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, Splenda, pepper, cumin, salt, and garlic powder.

(To help make sure they stay in patty form and don't fall apart I cook them slowly on med-low so they have time to set up without burning. Makes them easier to flip, too!) Heat a frying pan and a couple teaspoons olive oil over medium-low heat. Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick. Fry until golden-brown, about 4 minutes on each side. Makes approx. 12  burgers. Tastes great with "fry sauce"  -equal amounts of ketchup and FF ranch dressing)

Nutritional info per patty:  Calories 90, Fat 2.4 g, Sat. Fat 1g, Cholesterol 6mg,  sodium 102g,
Carbs 10.8g, Fiber 1.3g, Sugars 1.1g, Proteins 6.4g, Vitamin A 46%, Vitamin C 3%, Calcium 9%, Iron 5%

Monday, June 25, 2012


1/4 cup wild rice
3/4 cup water

1 tablespoons olive oil
1 teaspoon butter
1/2 medium onion, diced
3 cloves garlic, minced

3-4 carrots, shredded or diced
1 stalk celery, diced
1 small zucchini, diced
8 oz mushrooms, chopped

1/4 cup flour

4 cups low-sodium chicken broth
1 1/2 cups 2% milk (Skim would work…will be less rich, but will taste fine, if you’d rather)*
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/2 teaspoon dried chives
1/2 teaspoon dried thyme
1/4 teaspoon sage
1/8 teaspoon freshly grated nutmeg
3/4 teaspoon yellow curry powder
2 cups shredded chicken breast
2 teaspoon fresh, minced parsley (optional)

*I used skim milk and needed to add cornstarch/water towards the end.

In a small saucepan bring wild rice and water to a boil. Reduce heat and simmer, covered, for 25 minutes or until tender. Drain if necessary. Set aside.

Over medium heat in a large pot add olive oil, butter, onion, and garlic. Cook for 15 minutes or until golden and soft, stirring occasionally. Add carrots, celery, and zucchini. Cook for 10 minutes. Stir in flour very well and cook for an additional minute. Add the cooked wild rice, chicken broth, milk, salt, black pepper, bay leaf, chives, thyme, sage, nutmeg, and curry powder.

Reduce heat to low and simmer for 25-30 minutes or until vegetables are tender and soup is thickened. Remove bay leaf. Stir in chicken and fresh parsley. Heat through. Makes approx eight 1-cup servings.

Serve with warm, Sweet Multigrain Rolls from Walmart! (80 calories each)

Only 155 calories per cup

Sunday, June 24, 2012

Tomato and Spinach Strata

6 servings

 olive oil spray
1/2 medium onion, chopped
8 ounces mushrooms, chopped
1/2 teaspoon freshly ground pepper, divided
1/4 teaspoon salt
1/4 Cup part-skim ricotta cheese
1/4 Cup low fat cottage cheese
1 10-ounce package frozen chopped spinach, thawed and squeezed dry, or 1 1/2 pounds fresh spinach, cooked, squeezed dry and chopped
1/8 teaspoon freshly grated nutmeg
1 1/2 cups prepared marinara or spaghetti sauce, divided
8 slices whole-grain  bread,  (80 cal each) Cut off crusts. Baked 5 minutes to dry out like day-old
1 cup shredded part-skim mozzarella cheese
3/4 Cup Egg Beaters
1 cup low-fat milk
3 Tbls  freshly grated Parmesan cheese
2 tablespoons chopped fresh parsley (optional)

Nutritional Info for 1/6  of pan

Calories 281, Fat 8g, Sat. Fat 1.1g, Cholesterol 17 mg, Sodium 761g, Carbs 35.9g, Fiber 8.9g, Sugars 10.5, Protein 22.5g, Vitamin A 80%, Vitamin C 23%, Calcium 32%, Iron 20%


Coat a 7-by-11-inch (or similar-size) baking dish with cooking spray.
Heat olive oil  spray in a small  nonstick skillet over medium heat. Add onion and mushrooms,  cook, stirring often, until the moisture has evaporated. Add 1/4 teaspoon pepper and salt and stir to combine.

In a bowl, combine ricotta cheese, cottage cheese, spinach, nutmeg and the remaining 1/4 teaspoon pepper .

Spoon 1/2  cup marinara sauce into the prepared baking dish.
  Spread spinach ricotta mixture on 4 of the 8  pieces of bread and arrange these on the sauce (the bread doesn’t have to completely cover the sauce).
Arrange the remaining bread over the spinach ricotta mixture. Scatter the mushroom mixture over the bread. Top with mozzarella. Spoon the remaining marinara sauce over the top. The pan will be very full.
Whisk egg substitute and milk in a small bowl. Pour the mixture slowly over the casserole, poking the filling gently with the tip of a knife until the egg mixture is evenly distributed and the bread is saturated. Coat a piece of foil with cooking spray on one side and cover the casserole, sprayed-side down. Refrigerate for at least 2 hours or up to 1 day.
Preheat oven to 375°F. Bake the strata, uncovered, for 40 minutes. Sprinkle with Parmesan and bake until puffed and golden brown, 10 minutes more. Let stand for 10 minutes. Serve sprinkled with parsley.

Wednesday, June 13, 2012

Buffalo Chicken Rolls

Buffalo Chicken Rolls

makes 16

16 egg roll wrappers (roughly 4 square inches)
3-4 cups cooked and shredded chicken
1/2- 2/3 cup Frank’s Red Hot Sauce (we used southwestern style BBQ sauce)
1 cup crumbled blue cheese (4 ounces)
2-3 cups broccoli slaw or cole slaw (dry)(before chopping)
Small bowl of water
Nonstick cooking spray
Blue cheese dressing, for serving or Peppercorn Ranch

Preheat oven to 400 degrees F. Lay egg roll wrappers on a clean work surface. In a small bowl, stir chicken* (see note below) and hot sauce until well coated, using more or less sauce depending on your spice preference. The meat should be moist with sauce.

Begin by placing one tablespoon of the broccoli slaw on the diagonal of the bottom right corner of one of the wrappers. (I used my food processor to chop it up to make it easier to work with.) Next, place 2 tablespoons of shredded spicy chicken evenly on top of the slaw. Spoon 1 tablespoon of the blue cheese crumbles over the chicken. Do not overfill.

To fold: Fold the bottom left corner over the stuffing mixture so that it covers it completely, with the tip of the corner now pointing to the center of the egg roll wrapper. Fold in the bottom left corner, followed by the right, so that you now have formed an envelope. Roll the wrap upward one time, tucking and forming, leaving the top left corner open. Wet your index finger in the small bowl of water and press to moisten the top left corner. Now fold that down on top of the filled roll, sealing it like you would an envelope.

Repeat with remaining rolls.

Place the rolls on a wire rack set on top of a cookie sheet (or just on a greased cookie sheet) coated with nonstick cooking spray. Spritz each roll evenly with nonstick cooking spray. Bake for 12-15 minutes, or until the rolls crisp and turn a light golden brown.

Nutrition Information for 1 roll: Calories: 103, Fat: 3.2g, Cholesterol 19.5mg, Sodium 237.7mg, Carb: 9.9g, Fiber: 0.5g, Sugars: 0.3g, Protein: 8.1g

Sunday, June 10, 2012

Quinoa Turkey Chili


1 Cup Quinoa, uncooked
3 1/2 Cups Water, divided
1/2 lb. lean ground Turkey
1 large sweet Onion, chopped
1 cup chopped green, red, yellow Peppers-your choice
4 Garlic Cloves, minced
1 Tbls. Chili Powder
1 Tbls. ground Cumin
1/2 tsp. ground Cinnamon
2 cans (15 oz each) Black Beans, rinsed and drained, patted dry
1 can (28 oz) crushed Tomatoes
1 medium Zucchini, chopped
1 chipotle pepper in adobo sauce, chopped  (It's in a small can in the ethnic aisle)  I freeze the rest.
1 Tbls. Adobo sauce
1 Bay Leaf
1 tsp dried Oregano
1/2 tsp. Salt
1/4 tsp Pepper
1 cup frozen Corn, thawed


1. In a large saucepan, bring quinoa and 2 cups water to a boil.  Reduce heat: cover and simmer for 12-15 minutes or until water is absorbed.  Remove from heat; fluff with a fork and set aside.
2. Meanwhile, in a large saucepan coated with cooking spray, cook the turkey, onion, peppers and garlic over medium heat until meat is no longer pink and vegetables are tender; drain.  Stir in the chili powder, cumin and cinnamon; cook 2 minutes longer.
3.  Add the black beans, tomatoes, zucchini, chipotle pepper, adobo sauce, bay leaf, oregano, salt, pepper and remaining water.  Bring to a boil.  reduce heat; cover and simmer for 30 minutes.  Stir in corn and quinoa; heat through.  Discard bay leaf.

Nutrition Facts:  1 cup equals 264 calories, 5 grams fat, 9 grams fiber, 15 grams protein

Sunday, June 3, 2012

Strawberry Smoothie

8 strawberries, hulled
1/2 cup skim milk
 1/2 cup vanilla yogurt
 3 tablespoons  Sugar substitute like Splenda, Equal, or Truvia
2 teaspoons vanilla extract
 6-8  cubes ice
 In a blender combine strawberries, milk, yogurt, sugar and vanilla. Toss in the ice. Blend until smooth and creamy. Pour into glasses and serve.  Makes 2 servings.

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