Wednesday, July 18, 2012

Asian Edamame Fried Rice

Serves 6


3 cups leftover cooked brown rice
2 egg whites, scrambled
1 whole egg, scrambled
1/2 onion, chopped
2 cloves garlic, diced
5 scallions, chopped, whites and greens separated
1/2 cup shredded carrots
cooking spray
1 cup ready-to-eat shelled edamame
2 tbsp General Tao stir fry sauce
salt and  pepper to taste


Whisk eggs and egg whites, season with salt and pepper. In a hot wok*, spray a little oil and cook the eggs. When cooked, remove from pan and set aside.

Let the wok get really hot. Add oil and cook onions, scallion whites, carrots and garlic for about 30-60 seconds, careful not to burn. Add brown rice and stir well a few minutes to heat through. Add cooked egg along with soy sauce, scallion greens and edamame, mixing well for about 3-4 minutes.

*A frying pan will work fine

Nutritional Info for just under 1 Cup

Calories 208
Fat 3.8g
Cholesterol 31 mg
Sodium 104g
Carbs 33.6g
Fiber 5.2g
Protein 10.6g
Vitamin A 39%
Vitamin C 13%
Calcium 6%
Iron 9%

Sunday, July 15, 2012

Crock Pot Minestroni Soup

Servings: 6 • Serving Size: 1 1/2 cups • Calories: 168 • Fat: 0.4 g • Protein: 9.6 g • Carb: 33g • Fiber: 6.1g  •Sodium 647  mg •Vitamin A  64% •Vitamin C 27% • Calcium 6% • Iron 17%

1/2 onion, chopped
1 cup carrots, chopped
1 celery stalk, chopped
2 garlic cloves, minced
1 (28 oz) can diced tomatoes (I used crushed basil tomatoes)
1 (15 oz) can white beans, drained, rinsed (cannellini or navy)
3 cups fat free chicken broth (or vegetable broth for vegetarians)
1 oz chunk of good Parmesan cheese rind
1 fresh rosemary sprig (or 1/2 tsp dried rosemary)
2 bay leaves
2 tbsp chopped fresh basil ( I left this out because of the tomatoes)
1/4 cup chopped fresh Italian parsley leaves (about 1 Tbls dried)
salt and fresh pepper

1 medium zucchini, chopped
2 cups chopped fresh spinach
2 cups cooked small pasta like ditalini or elbows (al dente) or shells

extra parmesan cheese (fresh, not in the can) to top (not included in nutritional info above)

Rinse and drain beans. In a crock pot, combine broth, tomatoes,  beans, carrots, celery, onion, garlic, herbs, Parmesan cheese rind, salt and pepper. Cover and cook on low for 6 to 8 hours.

Forty minutes before the soup is done cooking, add zucchini and spinach. Cover and cook 30 more minutes. Add cooked pasta, cook 10 minutes more. Remove bay leaves, rosemary sprig, parmesan rind and season to taste with salt and black pepper. Ladle soup into bowls and top with extra parmesan cheese.

Oat Pancakes

Ingredients 3/4 cup white all-purpose flour
  3/4 cup whole wheat flour
  1/2 cup quick cooking rolled oats, do not use instant
1 Tbsp baking powder
1/2 tsp table salt
  1 heaping tsp ground cinnamon
  1/4 cup unpacked light brown sugar
  1/4 cup egg substitute
  2 large egg whites
  1/2 cup unsweetened applesauce
2 Tbsp unsalted butter, melted
  1  cup low-fat milk
  2 sprays cooking spray
  6 Tbsp maple syrup  or low fat vanilla yogurt or sugar free jam

In a large bowl, combine both flours. Add oats, baking powder, salt and cinnamon; stir well. Add sugar; stir again.

In a medium bowl, beat together egg, egg whites, applesauce and butter; stir in milk. Pour egg mixture into flour mixture; stir well but do not beat.

Coat a 12-inch nonstick skillet or griddle pan with cooking spray; set over medium heat. Measure out 1/4 cup of pancake batter and drop onto prepared skillet or pan. Repeat with remaining ingredients to make four pancakes at a time. Cook on first side until pancakes are golden on bottom, about 4 minutes. Flip over and cook on other side until golden on bottom, about 3 minutes.

Remove pancakes to a preheated oven to keep warm or put on a plate and cover to keep warm. Repeat with remaining ingredients to make 12 pancakes total.  Yields 2 pancakes and 1 tablespoon syrup per serving.

Nutritional info  without topping for 2 pancakes

Cal. 242, Fat 5.1 g, Sat Fat 2.6g,  Cholesterol  11 mg, Sodium 67mg , Carbs. 39.8 g, Fiber 3.4g, Sugars 13.1 g, Protein 8.4 g, Vitamin A 5%, Calcium 7%, Iron 11%

Tuesday, July 10, 2012

Red Velvet Cream Cheese Cupcakes

1 box Duncan Hines Moist Deluxe Red Velvet Cake Mix
6 oz container of Chobani 0% Vanilla Greek Yogurt
1 egg
1 cup water

1 block of 8 oz Reduced Fat Cream Cheese (Philly)  I used that Neufchatel stuff)
1/4 cup Chobani 0% Vanilla (2 oz) Greek Yogurt
1/4 cup Light Sour Cream
2 Large Egg Whites
2 Tbls Sugar
2 Tbls Stevia or Equal
1 Tbsp Flour
1 tsp Vanilla

Pre-Heat oven to 350 degrees
Prepare muffin/cupcake tins with foil liners (24); set aside
In a large mixing bowl: beat all the Cake Ingredients on medium speed until all well combined; set aside
In a medium mixing bowl: beat all the Cheesecake Ingredients on med/low until all well combined
Add Red Velvet Cake Mix to the all the cupcake liners, approx 1/2 full
Add a small  scoop (about 1 T-you can always go back and add more) of the cheesecake mixture on top of the cake mix
Swirl with a toothpick to combine slightly and get a swirled design
Bake for 25 minutes until the cheesecake is set.
Cool and then refrigerate in a covered container for minimum of 1 hour.

I cut the recipe in half and only make 12.  I use 1/2 of cake mix (2 cups)

Makes 24 cupcakes  Nutrition per cupcake:  Calories 132~Fat 4.7 g~Carbs 18.8g~Protein 2.9g~Sodium 182 mg~Sugars  11.5g

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