Recipes November, 2015

Size: px
Start display at page:

Download "Recipes November, 2015"

Transcription

1 Recipes November, 2015 Cheesy Spinach & Artichoke Dip Kraft recipes 1 (14 oz) can artichoke hearts, drained & finely chopped 1 (10 oz) pkg frozen chopped spinach, thawed, well drained 3/4 cup grated Parmesan cheese 3/4 cup light, reduced-fat mayonnaise 1/2 cup 2% milk shredded mozzarella cheese 1/2 tsp garlic powder Heat oven to 350⁰ F. Combine ingredients. Spoon into 9-inch quiche dish or pie plate Bake 20 minutes or until heated through Servings per Recipe: 22 (2 Tbsp each) Diabetic Exchanges: 1 fat Nutrition facts per serving 60 calories, 4g total fat, 1.5g saturated fat, 5mg cholesterol, 180mg sodium, 3g carbohydrate, 1g dietary fiber, 1g sugar, 3g protein. Hot Chicken Salad Casserole Diabetic Living, Winter cups cubed cooked chicken breast (about 1 lb) 1 cup sliced celery 1 cup chopped yellow or red sweet pepper 3/4 cup shredded reduced-fat cheddar or mozzarella cheese (3 oz) 1 (10.75 oz) can reduced-fat condensed cream of chicken soup 1 (6 oz) carton plain low-fat yogurt 1/4 cup sliced green onions 1 Tbsp lemon juice 1/2 cup crushed cornflakes 1/4 cup sliced almonds Preheat oven to 400⁰ F. In a large bowl stir together chicken, celery, sweet pepper, cheese, soup, yogurt, green onions, lemon juice, and 1/4 teaspoon black pepper. Transfer to a 2-quart rectangular baking dish. In a small bowl stir together cornflakes and almonds. Sprinkle evenly over chicken mixture. Bake, uncovered, 30 minutes or until heated through. Let stand 10 minutes before serving. Servings per Recipe: 6 (1 cup each) Diabetic Exchanges: 1/2 vegetable, 1/2 starch, 3.5 lean meat, 1 fat Nutrition facts per serving 251 calories, 9g total fat, 4g saturated fat, 75mg cholesterol, 415mg sodium, 13g carbohydrate, 2g fiber, 5g sugar, 29g protein. 1

2 Christmas Morning Baked French Toast dlife 4 oz tub-style light cream cheese 4 oz tub-style fat-free cream cheese 3/4 cup Splenda granular 3 Tbsp margarine, softened 2 tsp vanilla 1 1/2 tsp cinnamon 1 cup egg substitute (like Egg Beaters) Or 4 large eggs, beaten 2 large eggs 3 cups 1% milk 1 lb sourdough, or wheat bread (1-inch slices) 2 tsp powdered sugar (optional) Spray a 9x13-inch baking dish or 2 small (9x9- inch) baking pans with nonstick cooking spray. In a large bowl, beat cream cheeses, Splenda, margarine, vanilla, and cinnamon until smooth. Blend in egg substitute (1/4 cup at a time) and then eggs. Add milk and mix well. Soak bread slices in egg mixture and place into prepared pan. Pour remaining batter over slices. Cover and refrigerate for at least 1 hours and even overnight. Preheat oven to 350⁰ F. Bake for minutes until puffed in center and lightly browned. Remove from oven and lightly dust with powdered sugar, if desired. Sweet & Sour Pork Chop and Cabbage Cozy Winter Time Meals Nonstick cooking spray 4 (4-5 oz) center-cut pork chops 1 medium onion, chopped (about 1/2 cup) 1/2 cup tomato juice 2 Tbsp cider vinegar 1 Tbsp soy sauce 1 tsp sugar 1/8 tsp salt 1/8 tsp pepper 1/2 large head cabbage, cut into 4 wedges Spray large skillet with nonstick cooking spray; brown pork chops. Combine onion, tomato juice, vinegar, soy sauce, sugar, salt and pepper. Pour mixture over chops; bring mixture to a boil. Reduce heat to low; cover and simmer 30 minutes. Add cabbage to skillet, cover, and cook 10 minutes longer. Remove pork from pan; keep warm. Toss cabbage in sauce and continue cooking until cabbage is tender. Serve pork chops with cabbage and sauce. Servings per Recipe: 4 Nutrition facts per serving 260 calories, 9g total fat, 3g saturated fat, 75mg cholesterol, 540mg sodium, 11g carbohydrate, 3g fiber, 33g protein. Servings per Recipe: 12 (2 Tbsp each) Diabetic Exchanges: 1 1/4 starch, 1/4 low-fat milk, 1 medium-fat meat Nutrition facts per serving 210 calories, 7g fat, 24g carbohydrate, 2g sugar, 2g fiber, 11g protein, 320mg sodium. 2

3 Cranberry Pineapple Minis Kraft recipes 1 (20 oz) can crushed pineapple, in juice 2 (3 oz each) pkgs Jell-O raspberry flavor gelatin 1 (16 oz) can whole berry cranberry sauce 2/3 cup chopped walnuts 1 apple, chopped Drain pineapple, reserving juice. Add enough water to juice to measure 2 1/2 cups; pour into saucepan. Bring to boil. Add to gelatin mixes in large bowl; stir 2 minutes until completed dissolved. Stir in pineapple, cranberry sauce, nuts and apples. Spoon into 24 paper-lined muffin cups. Refrigerate 2 1/2 hours or until firm. Remove desserts from lines before serving. Servings per Recipe: 24 Diabetic Exchanges: 1 fruit, 1/2 carbohydrate, 1/2 fat Nutrition facts per serving 100 calories, 2g total fat, 0mg cholesterol, 35mg sodium, 19g carbohydrate, 1g dietary fiber, 18g sugars, 1g protein. Citrus Broccoli Toss Taste of Home 2 Tbsp butter 1 pkg (10 oz) frozen cut broccoli, thawed 1 1/2 tsp grated orange peel 1 1/2 tsp grated lemon peel Salt and pepper to taste In a skillet, melt butter over medium heat. Sauté broccoli until crisp-tender. Sprinkle with orange and lemon peel, salt and pepper, then toss to coat. Heat through Servings per Recipe: 4 (1 cup) Nutrition facts per serving 72 calories, 6g fat, 4g saturated fat, 15mg cholesterol, 75mg sodium, 4g carbohydrate, 2g fiber, 2g protein. Baked Fish Au Gratin Food.com 2 lbs white fish fillets 8 slices cheddar cheese 1 tsp thyme 1/4 cup chopped fresh parsley 1 cup chopped onion 2 Tbsp oil 2 Tbsp flour 1 tsp salt 1/8 tsp pepper 1 cup milk Heat oven to 400⁰ F. Place half fish in greased baking dish. Cover with 4 slices cheese. Top with another layer of fish and cheese. Sprinkle with thyme and parsley. Sauté onion in oil over medium heat. Remove onions from heat and add flour, salt and pepper. Return to heat and add milk. Stir over medium heat until thick. Pour over fish. Bake minutes. Double-Layer Pumpkin Cheesecake Kraft recipes 2 pkg (8 oz each) fat-free cream cheese, softened 1/2 cup sugar 1/2 tsp vanilla 2 eggs 1/2 cup canned pumpkin 1/4 tsp ground cinnamon 3

4 Dash ground nutmeg 1/3 cup graham cracker crumbs 1/2 cup thawed Cool Whip, sugar-free Heat oven to 325⁰ F. Beat cream cheese, sugar, and vanilla with mixer until well blended. Beat in eggs, 1 at a time, just until blended. Remove 1 cup batter; place in medium bowl. Stir in pumpkin and spices. Spray 9-inch pie plate with cooking spray; sprinkle bottom with crumbs. Top with layers of plain and pumpkin batters. Bake 40 minutes or until center is almost set. Cool completely. Refrigerate 3 hours. Serve topped with Cool Whip. Servings per Recipe: 8 Diabetic Exchanges: 1 1/2 carb choices Nutrition facts per serving 150 calories, 3g total fat, 1.5g saturated fat, 60mg cholesterol, 400mg sodium, 21g carbohydrate, 1g dietary fiber, 16g sugar, 11g protein. Glazed Maple Acorn Squash Diabetic Cooking, Nov/Dec large acorn or golden acorn squash 1/4 cup water 2 Tbsp pure maple syrup 1 Tbsp margarine or butter, melted 1/4 tsp ground cinnamon Preheat oven to 375⁰ F. Cut stem and blossom ends from squash. Cut squash crosswise into 4 equal slices. Discard seeds and membrane. Place water in 13x9-inch baking dish. Arrange square in dish; cover with foil. Bake 30 minutes or until tender. Combine maple syrup, margarine and cinnamon in small bowl; mix well. Uncover squash; pour off water. Brush squash with syrup mixture. Letting excess pool in center of squash rings. Bake 10 minutes or until syrup mixture is bubbly. Servings per Recipe: 4 Diabetic Exchanges: 1/2 fat, 1 starch Nutrition facts per serving 90 calories, 3g total fat, <1g saturated fat, 1g protein, 18g carbohydrate, 5mg cholesterol, 2g dietary fiber, 39mg sodium. Herb-Rubbed Pork Tenderloin with Mustard Sauce Diabetic Cooking, Nov/Dec /2 tsp Italian seasoning 1/4 tsp black pepper 1 pork tenderloin (about 1 1/2 pounds), trimmed of fat 1 1/2 Tbsp olive oil, divided 1 shallot, minced 1 clove garlic, minced 1 tsp all-purpose flour 1/2 cup reduced-sodium chicken broth 1/3 cup fat-free (skim) milk 1 Tbsp Dijon mustard 1/4 tsp salt (optional) Fresh oregano (optional) Preheat oven to 425⁰ F. Line baking sheet with foil. Combine Italian seasoning and pepper in small bowl; mix well. Rub evenly over pork. 4

5 Heat 1 tablespoon oil in large skillet over medium-high heat. Brown pork on all sides, about 10 minutes. Place on prepared baking sheet. Bake minutes or until internal temperature reaches 140⁰ F. Transfer to cutting board. Tent with foil and let stand 5 minutes. Meanwhile, heat remaining 1/2 tablespoon oil in same skillet over medium heat. Add shallot and garlic; sprinkle with flour. Cook and stir 1 minutes. Stir in broth, milk, mustard, and salt, if desired; simmer 2 minutes. Slice pork; serve with mustard sauce. Garnish with oregano. Servings per Recipe: 6 Diabetic Exchanges: 1 fat, 3 meat Nutrition facts per serving 210 calories, 10g total fat, 3g saturated fat, 25g protein, 1g carbohydrate, 80mg cholesterol, 0g dietary fiber, 230mg sodium. Pistachio Pinwheels Diabetic Cooking, Sept/Oct pkg (8 oz) reduced-fat cream cheese, softened 1/2 cup (1 stick) soft baking butter with canola oil 2 cups all-purpose flour 3 Tbsp apricot fruit spread 1 Tbsp water 2 Tbsp sugar 1/4 tsp ground cinnamon 1/2 cup finely chopped pistachios, toasted*, divided Nonstick cooking spray * To toast nuts, spread in single layer on baking sheet. Bake in preheated 350⁰ F oven 5 to 7 minutes or until golden brown, stirring frequently. Preheat oven to 350⁰ F. Line cookie sheets with parchment paper; set aside. Beat cream cheese in large bowl with electric mixer at low speed 30 seconds or until smooth. Beat in butter. Add flour in 3 batches, beating at low speed until blended. Divide dough into 2 equal portions; shape into rectangles. Wrap in plastic wrap; refrigerate 20 minutes. Stir fruit spread and water in small bowl. Combine sugar and cinnamon in another small bowl. Roll out each piece of dough into 12x10-inch rectangle on lightly floured surface. Spread 2 tablespoons apricot mixture onto each rectangle. Sprinkle each with 1 1/2 teaspoons cinnamonsugar mixture and 1/4 cup pistachios. Cut each dough rectangle in half lengthwise into 2 (12x5- inch) pieces. Roll up each piece jelly-roll style, stating with long side. Cut each roll into 16 slices. Place slices on prepared cookie sheets. Spray tops of cookies with cooking spray; sprinkle with remaining cinnamon-sugar mixture. Bake 16 minutes or until golden. Cool 2 minutes on sheets on wire racks. Remove to wire racks; cool completely. Servings per Recipe: 64 (1 pinwheel each) Diabetic Exchanges: 1/2 starch, 1/2 fat Nutrition facts per serving 45 calories, 3g total fat, <1g saturated fat, 1g protein, 5g carbohydrate, 3mg cholesterol, <1g dietary fiber, 34mg sodium. 5

6 Braised Hanukkah Brisket Taste of Home, November Tbsp canola oil 1 fresh beef brisket (4-5 lbs) 3 celery ribs, cut into 1-inch pieces 3 large carrots, cut into 1/4-inch slices 2 large onions, sliced 1 lb medium fresh mushrooms 3/4 cup cold water 3/4 cup tomato sauce 3 Tbsp Worcestershire sauce 1 Tbsp prepared horseradish In a Dutch oven, heat oil over medium heat. Brown brisket on both sides. Remove from pan. Add celery, carrots and onions to same pan; cook and stir 4-6 minutes or until crisp-tender. Stir in mushrooms, water, tomato sauce, Worchestershire sauce and horseradish. Return brisket to pan, fat side up. Bring mixture to a boil. Reduce heat; simmer, covered 2 1/2 to 3 hours or until meat is tender. Remove beef and vegetables; keep warm. Skim fat from pan juices. If desired, thicken juices. Cut brisket diagonally across the grain into thin slices. Serve with vegetables and pan juices. Note: This is a fresh beef brisket, not a corned beef. Southwestern Sloppy Joes Diabetic Cooking, Sept/Oct lb (95% lean) ground beef 1 cup chopped onion 1/4 cup chopped celery 1/4 cup water 1 can (10 oz) diced tomatoes with green chilies 1 can (8 oz) no-salt-added tomato sauce 4 tsp packed brown sugar 1/2 tsp ground cumin 1/4 tsp salt 9 whole wheat hamburger buns Heat large nonstick skillet over high heat. Add beef, onion, celery, and water. Reduce heat to medium-high. Cook and stir 6 to 8 minutes, stirring to break up meat. Drain fat. Stir in tomatoes, tomato sauce, brown sugar, cumin, and salt; bring to a boil over high heat. Reduce heat; simmer 20 minutes or until mixture thickens. To serve, spoon 1/3 cup meat mixture onto each bun. Servings per Recipe: 9 (1 bun with 1/3 cup meat mixture) Diabetic Exchanges: 1 meat, 1 1/2 starch, 1 vegetable Nutrition facts per serving 190 calories, 4g total fat, 1g saturated fat, 13g protein, 26g carbohydrate, 15mg cholesterol, 1g dietary fiber, 413mg sodium. Servings per Recipe: 12 (4 cups vegetables) Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 fat Nutrition facts per serving 247 calories, 9g fat, 3g saturated fat, 64mg cholesterol, 189mg sodium, 8g carbohydrate, 2g fiber, 33g protein. 6

Recipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting

Recipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting Recipes March, 2015 Easy Berry Puff Pancake Diabetic Living, Spring 2014 1 egg 1 egg white 1/4 cup all-purpose flour 1/4 cup fat-free milk 1 Tbsp sugar* 1 tsp almond extract 1 tsp finely shredded lemon

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

Recipes November, 2010

Recipes November, 2010 Recipes November, 2010 Winter Fruit Bowl More Diabetic Meals in 30 Minutes or Less! 1 tart apple, unpeeled and diced 1 medium banana, peeled and sliced 2 Tbsp lemon juice 1/2 cup green or red grapes 1

More information

2011 Warren RECC Recipe Cards

2011 Warren RECC Recipe Cards 2011 Warren RECC Recipe Cards 1. Baked Salmon with tomatoes, spinach & mushrooms (diabetic) 2. Easy Chili City Style 1. Slow Cooker Pork Loin (diabetic) 2. Summertime Turkey Burgers 1. Peanut Butter &

More information

Diabetic Friendly Recipes

Diabetic Friendly Recipes Diabetic Friendly Recipes Shelby County HCE Selected Subject - March 2009 Frosty Mocha 1/2 cup double-strength coffee or 2 tsp instant coffee dissolved in 4 ounces of warm water (regular or decaffeinated)

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

Meal: Herb-Roasted Turkey, Half-Mashed Potatoes, Stuffed Brussel Sprout Bites, and Sage Stuffing: 46g carbs. Gluten-Free Parmesan Biscuit: 7g carbs

Meal: Herb-Roasted Turkey, Half-Mashed Potatoes, Stuffed Brussel Sprout Bites, and Sage Stuffing: 46g carbs. Gluten-Free Parmesan Biscuit: 7g carbs Thanksgiving Guide Healthy, Diabetes Friendly Recipes presented by Prairie Lakes/Sodexo Dieticians Meal: Herb-Roasted Turkey, Half-Mashed Potatoes, Stuffed Brussel Sprout Bites, and Sage Stuffing: 46g

More information

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013 Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes

More information

Bariatric Recipes. Maximize your weight loss and your health. Try these nutritious recipes to keep you satisfied and on track.

Bariatric Recipes. Maximize your weight loss and your health. Try these nutritious recipes to keep you satisfied and on track. Bariatric Recipes Maximize your weight loss and your health. Try these nutritious recipes to keep you satisfied and on track. Grilled Mustard Chicken Lime Basil Grilled Chicken Barbecue Roast Fish Italian

More information

Ingredients: Directions:

Ingredients: Directions: Corn Pudding Oven Temp: 400 F Cook Time: 30-35 mins. Servings: 8-10 3 eggs (beat eggs) 3/4 cup Splenda 1 ½ tbsp. flour 1 can fat free evaporated milk 1 tsp. vanilla extract 1 can cream style corn 1. Pre-heat

More information

Healthy Spinach Artichoke Dip Slower Cooker or Oven

Healthy Spinach Artichoke Dip Slower Cooker or Oven Healthy Spinach Artichoke Dip Slower Cooker or Oven 2 (14 oz) cans artichoke hearts, drained and coarsely chopped 1 (10 oz) package frozen spinach, thawed, drained and squeezed dry 1 cup shredded part-skim

More information

Broccoli Bacon Salad Kid Friendly Serves 4

Broccoli Bacon Salad Kid Friendly Serves 4 Broccoli Bacon Salad ¼ teaspoon garlic powder 2 tablespoons reduced-fat mayonnaise 2 tablespoons reduced-fat sour cream 1 ½ teaspoons cider vinegar 3 cups finely chopped broccoli crowns 1 8-ounce can water

More information

ASPARAGUS WITH MUSHROOMS, SHALLOTS AND PEAS

ASPARAGUS WITH MUSHROOMS, SHALLOTS AND PEAS ASPARAGUS WITH MUSHROOMS, SHALLOTS AND PEAS Yield: 6 servings TOTAL TIME: 25 minutes 2 tsp olive oil 5 shallots (halved and thinly sliced lengthwise) 8 oz shiitake mushrooms (stems removed) Coarse salt

More information

Desserts Thoroughbred Pie Pumpkin Cheesecake Dessert

Desserts Thoroughbred Pie Pumpkin Cheesecake Dessert Menu 1. Turkey 2. Gravy 3. Sausage & Apple Stuffing 4. Cranberry Cream Dream Salad 5. Sour Cream and Onion Smashed Potatoes 6. Cinnamon Roasted Butternut Squash 7. Not Your Traditional Green Bean Casserole

More information

UTAH STATE FAIR - Cooking With Fall Produce Teresa C. Hunsaker Utah State University Extension Educator

UTAH STATE FAIR - Cooking With Fall Produce Teresa C. Hunsaker Utah State University Extension Educator UTAH STATE FAIR - Cooking With Fall Produce Teresa C. Hunsaker Utah State University Extension Educator CARMELIZED ROASTED VEGETABLES This recipe separates the vegetables into two or three baking dishes

More information

Visit the Sweet Potato Café!

Visit the Sweet Potato Café! Visit the Sweet Potato Café! Your hostesses: UT Family and Consumer Science Agents Amy Elizer, Madison County; aelizer@utk.edu Gwen Joyner, Carroll County; gjoyner1@utk.edu Sarah Poole, Crockett County;

More information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

Healthy Thanksgiving Feast

Healthy Thanksgiving Feast Healthy Thanksgiving Feast An entire - healthy - Thanksgiving feast! Artichoke dip, turkey breast with cornbread stuffing, twice baked sweet potatoes and mashed potatoes with rosemary and leeks, cranberry

More information

Blueberr y Fruit Crumble

Blueberr y Fruit Crumble Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown

More information

ONE DISH MEALS & CASSEROLES

ONE DISH MEALS & CASSEROLES ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish

More information

Recipes PORK LOIN ROAST

Recipes PORK LOIN ROAST NOTES & TIPS: Roasts are easier to carve if allowed to set 15-20 minutes after removing from oven. Because meat continues to cook after removal from oven, it should be removed when thermometer registers

More information

Baked Chicken with Vegetables

Baked Chicken with Vegetables Baked Chicken with Vegetables 4 potatoes, sliced 6 carrots, sliced 1 large onion, quartered 1 raw chicken, cleaned, skin removed, and cut into pieces ½ cup water 1 teaspoon thyme ¼ teaspoon pepper 1. Preheat

More information

citrus herb-roasted turkey & port gravy

citrus herb-roasted turkey & port gravy citrus herb-roasted turkey & port gravy 0 minutes 3 hours servings /4 / 4 /4 orange, halved tubs Knorr Homestyle Stock - Chicken, divided cup chopped fresh herbs (fresh thyme leaves, sage, parsley and/or

More information

the Community Diabetes Event cook

the Community Diabetes Event cook the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom

More information

Maximizing Kitchen Appliances - Slow Cookers

Maximizing Kitchen Appliances - Slow Cookers Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim

More information

Recipes for Healthy Living

Recipes for Healthy Living Recipes for Healthy Living Preparing healthy meals is one of the important steps I am taking to stay healthy and help lower my risk of type 2 diabetes. After I took the Diabetes Risk Factor Assessment

More information

Almond Crusted Fish. makes 2 servings

Almond Crusted Fish. makes 2 servings Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime

More information

1/8 teaspoon freshly ground black pepper 1 cup half and half 1 green onion, green top only, chopped

1/8 teaspoon freshly ground black pepper 1 cup half and half 1 green onion, green top only, chopped Pumpkin Soup 3/4 cup water 1 small onion, chopped 1 can (8 ounces) pumpkin puree 1 cup unsalted vegetable broth 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/8 teaspoon freshly ground black

More information

Healthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half.

Healthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half. DIY Instant Oats 1/2 cup instant (quick cooking) oats 1 tsp brown sugar Dash of cinnamon and nutmeg Nuts Walnuts, sliced almonds, Scoop - Dates, raisins, cranberries Healthy Holiday Cooking Webinar 12/11/17

More information

New Year, New You. 9 Recipes for Under 400 Calories & less than $4

New Year, New You. 9 Recipes for Under 400 Calories & less than $4 New Year, New You 9 Recipes for Under 400 Calories & less than $4 under 400 per serving less than $4 Jump start your New Year with these delicious recipes that will help you lose weight and save money.

More information

2013 Warren RECC s Recipe of the Month Collection

2013 Warren RECC s Recipe of the Month Collection 2013 Warren RECC s Recipe of the Month Collection RECIPE OF THE MONTH JANUARY 2013 One-Dish Chicken Bake 1 2/3 cups hot water 1 can (10 3/4 oz.) condensed cream of 1 pkg. (6 oz.) stuffing mix for chicken

More information

Chilaquiles Casserole Source: EatingWell.com

Chilaquiles Casserole Source: EatingWell.com Chilaquiles Casserole 1 Tbsp canola oil 1 medium onion, diced 1 medium zucchini, grated 1 19-oz can black beans, rinsed 1 14-oz can diced tomatoes, drained 1 ½ cups corn, frozen (thawed) or fresh 1 tsp

More information

Across the Fence Tasty Low Fat Recipes June 2009

Across the Fence Tasty Low Fat Recipes June 2009 Across the Fence Tasty Low Fat Recipes June 2009 Lyn Jarvis' Recipes Melt Away Low-Fat Brownies ¾ cup all-purpose flour ⅓ cup Dutch-processed cocoa powder ½ tsp. baking powder ¼ tsp. salt 2 oz. bittersweet

More information

Holiday Favorites 2018

Holiday Favorites 2018 Braum s Genuine Egg Nog Punch 3 half gallons Braum s Genuine Egg Nog Punch 1 three pint carton Braum s Egg Nog Ice Cream 1 can Braum s Whipped Cream Nutmeg & cinnamon sticks for garnish Place Braum s Egg

More information

SOUPS, SALADS & VEGETABLES

SOUPS, SALADS & VEGETABLES SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,

More information

December Recipes. Find these recipes and much foodies4mmc.com

December Recipes. Find these recipes and much foodies4mmc.com Metabolic Medical Centers December Recipes Beef Canapes Braised Southern Greens Broccoli Rabe with Parmesan Crab Stuffed Mushrooms Garlic Mashed Cauliflower Herb Rubbed Pork Tenderloin Mini Pumpkin Tarts

More information

Mickey Simpson Family and Consumer Science McClain County OSU Extension

Mickey Simpson Family and Consumer Science McClain County OSU Extension Mickey Simpson Family and Consumer Science McClain County OSU Extension 1 TABEL OF CONTENTS RECIPE PAGE Nutrition/Storage/Cooking/Food Safety 3 Creative Ideas for Cheese 4 Cottage Cheese 5 Ricotta Cheese

More information

HEALTHY KID FRIENDLY HOLIDAY COOKING

HEALTHY KID FRIENDLY HOLIDAY COOKING HEALTHY KID FRIENDLY HOLIDAY COOKING Oklahoma State University Chellee Burson Family & Consumer Science/4-H 202 E. Main Stigler, OK 74462 918-967-4330 chellee.burson@okstate.edu www.countyext.okstate.edu/haskell

More information

CURRIED SWEET POTATO SALAD

CURRIED SWEET POTATO SALAD CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney

More information

Marvels of. MMMMMMMustard RECIPES

Marvels of. MMMMMMMustard RECIPES Marvels of MMMMMMMustard RECIPES Mustard Chicken tbsp (5 ml) brown mustard seeds, ground to a powder with 2 tbsp (25 ml) water 2 tsp (2 ml) turmeric 8 tsp (.5 ml) black pepper 2 2 lbs (. kg) chicken pieces,

More information

APPLE CHIPS. Yield: 8 Servings

APPLE CHIPS. Yield: 8 Servings APPLE CHIPS Yield: 8 Servings TOTAL TIME: 1 hour 10 minutes 2 cups sugar 2 cups water 2 vanilla beans 2 medium (about ½ lb.) Fuji or Jonagold apples, cored, sliced ¼-inch thick Preheat oven to 225 degrees.

More information

Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole

Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole Salads.......6 Poppy Seed Fruit Salad (can be served as a dessert)

More information

ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE

ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE Yield: 4 Servings TOTAL TIME: 45 minutes 2 acorn squash (about 2½ pounds) (each cut crosswise in half and seeded) 1 Tbsp. olive oil ½ pound sweet or hot

More information

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4 15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs

More information

HERB OYSTER STUFFING. Per Serving: Calories 344, Fat 9g, Saturated Fat 3g, Protein 17g, Sodium 728 mg, Carbohydrate 57g, Fiber 12g

HERB OYSTER STUFFING. Per Serving: Calories 344, Fat 9g, Saturated Fat 3g, Protein 17g, Sodium 728 mg, Carbohydrate 57g, Fiber 12g HERB OYSTER STUFFING 6 cups cubed bread 4 slices lean bacon, chopped 2 medium onions, finely chopped 2 stalks celery, chopped 1 pound button mushrooms, sliced 1 teaspoon dried thyme 1/2 teaspoon dried

More information

Apple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture.

Apple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture. Apple Salad 2 cups diced apples 1 cup diced celery ½ cup raisins ½ cup nuts 2 Tablespoons salad dressing or mayonnaise 1 Tablespoon orange juice 1. Mix orange juice with salad dressing or mayonnaise. 2.

More information

RECIPES. Tip: CHOCOLATE PUMPKIN CAKE In a chocolate cake mix recipe, replace water and half the oil with pumpkin.

RECIPES. Tip: CHOCOLATE PUMPKIN CAKE In a chocolate cake mix recipe, replace water and half the oil with pumpkin. RECIPES Tip: CHOCOLATE PUMPKIN CAKE In a chocolate cake mix recipe, replace water and half the oil with pumpkin. CHOCOLATE CHIP PUMPKIN BREAD* Prep time: 20 minutes Makes 3 loaf pans, about 36 servings

More information

FALL SPARKLE CRANBERRY TEA

FALL SPARKLE CRANBERRY TEA FALL SPARKLE 48 oz. bottle ruby red grapefruit juice 12 oz. can orange juice concentrate, thawed 6 oz. lemonade concentrate, thawed 2 ltr. bottle lemon-lime soda Garnish: orange and lemon slices Combine

More information

Healthy Christmas Holiday Recipe Book

Healthy Christmas Holiday Recipe Book Healthy Christmas Holiday Recipe Book Christmas Breakfast Mini Mushroom and Sausage Quiches 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra- virgin

More information

Across the Fence Recipes for One or Two June 2008

Across the Fence Recipes for One or Two June 2008 Across the Fence Recipes for One or Two June 2008 Lyn Jarvis Recipes Savory Cheese Soup 1 can (14 oz.) chicken broth ¼ cup chopped carrot ¼ cup chopped celery 1 Tbsp. chopped onion 1 Tbsp. chopped sweet

More information

Fruit and Vegetables Recipes Grilled Pineapple

Fruit and Vegetables Recipes Grilled Pineapple Master Nutrition program Fruit and Vegetables Recipes Grilled Pineapple 1 fresh pineapple, peeled, cored, sliced 1-inch thick ½ cup brown sugar 2 T. lemon juice ¼ tsp. cinnamon Combine brown sugar, juice

More information

SHELTER DINNER MENUS

SHELTER DINNER MENUS SHELTER DINNER MENUS MONDAY, MARCH 11, 2013 Baked Chicken Parmesan Couscous Casserole Black & White Summer Bean Salad Cool Cranberry Crisp BAKED CHICKEN PARMESAN Serving Size: 6 1 cup bread crumbs 1/3

More information

FRESH FROM THE GARDEN:

FRESH FROM THE GARDEN: Baked Ziti and Summer Veggies FRESH FROM THE GARDEN: Creative Recipes Using Farmers Market Produce 4 oz uncooked ziti pasta 1 Tbsp olive oil 2 cups chopped yellow squash 1 cup chopped zucchini 1/2 cup

More information

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 HEALTHY PLAN Easy Ground Beef Shepherd's Pie

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 HEALTHY PLAN Easy Ground Beef Shepherd's Pie HEALTHY PLAN 02-01-2019 THIS WEEK'S MENU: DAY 1 Easy Ground Beef Shepherd's Pie DAY 2 Healthy Plan Asian Chicken Lettuce Wraps DAY 3 Healthy Plan - 5 Star Black Bean Chili DAY 4 DAY 5 DAY 6 DAY 7 Healthy

More information

Directions: 1. Melt butter in your Gotham 10 1/4 Skillet on medium heat. Add onion and sauté until soft.

Directions: 1. Melt butter in your Gotham 10 1/4 Skillet on medium heat. Add onion and sauté until soft. 30 Minute Irish Dinner Ingredients 2 tablespoons vegetable oil 1 (20 ounce) package Simply Potatoes Shredded Hash Browns 2 slices bacon, cut into small pieces 1 pound lean ground beef 1 2 cup chopped onion

More information

OCTOBER 2016 RECIPES. McNeil Nutritionals, LLC 2016

OCTOBER 2016 RECIPES. McNeil Nutritionals, LLC 2016 TM OCTOBER 2016 RECIPES McNeil Nutritionals, LLC 2016 Vanilla Bean Cake with Chocolate Ganache Whole Milk» Serves: 8 Prep Time: 30 minutes Cook Time: 30 minutes Total Time: 1 hour 15 minutes 5 tbsp non-dairy

More information

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red

More information

Main Dish. Beef Italian Pasta. Serves: 4 Start to Finish Time: 30Mins.

Main Dish. Beef Italian Pasta. Serves: 4 Start to Finish Time: 30Mins. Beef Italian Pasta Main Dish Serves: 4 Start to Finish Time: 30Mins. Ingredients: 1 ¾ cups uncooked penne pasta 1 pound lean ground beef 1 can (15 ounces) tomato sauce 1 can (14 ounces) low sodium beef

More information

Comfort foods are familiar dishes to turn to when you are not feeling well. Eat them when your appetite is poor and every bite counts.

Comfort foods are familiar dishes to turn to when you are not feeling well. Eat them when your appetite is poor and every bite counts. Comfort Recipes Comfort foods are familiar dishes to turn to when you are not feeling well. Eat them when your appetite is poor and every bite counts. Egg Dishes Baked Eggs...2 Egg Omelet with Cottage

More information

National Eat Together Week Dinner Recipes. Cook Once, Eat Thrice: Ham Dinner, Brilliant Breakfast Quiche & Pea Soup. Bacon Pasta Delight

National Eat Together Week Dinner Recipes. Cook Once, Eat Thrice: Ham Dinner, Brilliant Breakfast Quiche & Pea Soup. Bacon Pasta Delight National Eat Together Week Dinner Recipes Cook Once, Eat Thrice: Ham Dinner, Brilliant Breakfast Quiche & Pea Soup Bacon Pasta Delight Sausage and Pepper Hoagies Best Ribs Grilled Cheese Casserole Recipes

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato

More information

Apple Carrot Soup. Apple Coleslaw. Yield: 8 servings

Apple Carrot Soup. Apple Coleslaw. Yield: 8 servings Yield: 8 servings Apple Carrot Soup 1 pound pork (lean, cut into chunks) 4 apples (with skin, cored and quartered) 4 carrots (large, peeled and cut into chunks) 1 orange peel (dried, optional) 4 slices

More information

Braided Bread. Nutrition Facts. Makes 12 servings

Braided Bread. Nutrition Facts. Makes 12 servings Braided Bread Makes 12 servings 1 envelope yeast 1 teaspoon salt 1 1/4 cups warm water 1/4 cup vegetable oil 1 egg 1 cup flour 3 tablespoons sugar 3 cups flour 1. Add yeast to water and let stand 3 minutes.

More information

SERVES 2 SCROLL DOWN FOR 4-SERVING MENU

SERVES 2 SCROLL DOWN FOR 4-SERVING MENU SERVES 2 SCROLL DOWN FOR 4-SERVING MENU Grilled Beef Tenderloin Pork and Pineapple Kebabs Linguini with Shrimp and Feta Grilled Margherita Pizza Southwestern Chicken Stew SHOPPING LIST Ingredients for

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice HEALTHY PLAN 11-02-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Healthier Slow Cooker Beef Stroganoff and Noodles Healthy Plan Chicken Pesto and Asparagus Skillet Healthy Plan 3 Ingredient Baked

More information

Across the Fence Five Ingredients or Less March 2017

Across the Fence Five Ingredients or Less March 2017 Across the Fence Five Ingredients or Less March 2017 Deb Plumley s Recipes No-Bake Lemon Cloud Pie 1 prepared 9-inch shortbread crumb crust 1 can (14 oz.) sweetened condensed milk ½ cup (about 3 medium

More information

Classic Holiday Menu

Classic Holiday Menu Classic Holiday Menu Herb Roasted Turkey Baked Sage Dressing Not Too Sweet Potato Casserole Green Bean Casserole with Bacon Simple Pan Gravy Cranberry Chutney Classic Mashed Potatoes Yeast Rolls Chocolate

More information

Type 2 Nation s Decadent, Delicious Desserts 11 Recipes To Indulge Your Sweet Tooth and Stay Healthy

Type 2 Nation s Decadent, Delicious Desserts 11 Recipes To Indulge Your Sweet Tooth and Stay Healthy Type Nation s Decadent, Delicious Desserts 11 Recipes To Indulge Your Sweet Tooth and Stay Healthy Dear Type Nation subscriber, Eating well shouldn t mean doing without something sweet. Our team of dieticians

More information

Thanksgiving Dinner for 8

Thanksgiving Dinner for 8 Thanksgiving Dinner for 8 Herb Roasted Turkey Breast with Pan Gravy 1 small onion, peeled and coarsely chopped 1 lemon, scrubbed clean 12 fresh sage leaves Large handful fresh flat- leaf parsley (about

More information

TUSCAN PASTRIES. Ingredients:

TUSCAN PASTRIES. Ingredients: TUSCAN PASTRIES 3/4 cup (175 ml) milk 3 tbsp (40 ml) butter 1 1/2 tsp (7 ml) oregano, crumbled 1/2 tsp (2 ml) salt 1/8 tsp (0.5 ml) freshly ground pepper 1/8 tsp (0.5 ml) cayenne pepper Dash freshly ground

More information

Help Your Diabetes: Menu & Recipes for Week 8

Help Your Diabetes: Menu & Recipes for Week 8 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 8 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Scrambled Eggs w/ Onions & Olives Eggs Over Easy Red Peppers

More information

Baked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup

Baked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup Baked Potato Soup Tips: Try leaving on the potato skins for added flavor and some extra fiber. Recipe courtesy of Cooking Light magazine. Servings per Recipe: 12 Calories per Serving: 219 Total Fat: 7g

More information

A FAMILY TRADITION ALL NATURAL PRODUCT TAP

A FAMILY TRADITION ALL NATURAL PRODUCT TAP A FAMILY TRADITION ALL NATURAL PRODUCT TAP FROM THE A Family Tradition In 1928, Paul Anderson first shared the distinct taste of Wisconsin s delicately sweet Pure Maple Syrup he created with friends and

More information

Garbage salad. Alison Rusczyk, University Libraries

Garbage salad. Alison Rusczyk, University Libraries Garbage salad Alison Rusczyk, University Libraries Ingredients, as much as you want for large or small salad! Watercress, two bunches Baby spinach, one or two packages Spring mix, one large package Any

More information

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat

More information

Herbed White Cheddar Mac and Cheese

Herbed White Cheddar Mac and Cheese Cook Time: 20 minutes Herbed White Cheddar Mac and Cheese 1 package (16 ounces) whole wheat elbow macaroni 3 cups reduced fat 2% milk 1/4 cup flour 1/2 large head cauliflower, cut into florets (3 1/2 cups)

More information

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Grilled Lemon Pepper Scallops Bean, Sausage, and Spinach Soup Spicy Chicken Tenders Garlicky Beef Stir Fry Vegetable Pot Pie SHOPPING LIST Ingredients for the side

More information

TUNA! Tuna Chowder (1973)

TUNA!   Tuna Chowder (1973) TUNA! Tuna Chowder (1973) 4 strips of bacon (cut up) 4 onions, chopped 4 potatoes, diced 1 cup of water 1 lb. fresh tuna cut ½ inch cubes 3 cups of milk 1/8 lb. butter or margarine Fresh ground pepper

More information

Texas Style Squash Casserole INGREDIENTS: 1 1/2 cups tortilla chips, crushed PREPARATION:

Texas Style Squash Casserole INGREDIENTS: 1 1/2 cups tortilla chips, crushed PREPARATION: Texas Style Squash Casserole 2 pounds yellow summer squash or zucchini 1 medium onion, chopped 1 can (4 ounces) chopped mild green chiles, with liquid 2 small jalapeno peppers, seeded and chopped 8 ounces

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad

More information

By Jayson Hunter, RD, CSCS

By Jayson Hunter, RD, CSCS By Jayson Hunter, RD, CSCS In Partnership with Fitness Boot Camp In here you will find 30 days worth of meal plans designed specifically to make sure you consume hearty nutrients and quality calories.

More information

OPTION 1 OPTION 2 OPTION 3

OPTION 1 OPTION 2 OPTION 3 MENU PLANNER OPTION 1 Breakfast: Apple-Cinnamon Oatmeal 191 Dinner Entrée: Roast Chicken with Cider Gravy 465 and Cranberry Relish Side Dish: Wild Rice with Dried Cranberries and Walnuts 167 Dessert: Pumpkin

More information

Ingredients: One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup cold water Ice cubes 1 banana, sliced

Ingredients: One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup cold water Ice cubes 1 banana, sliced Low Sodium Cookbook Appetizers and Snacks: Banana Fizz Favorite Serving Size: 1/2 cup, makes 5 servings One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup

More information

Starters and Party Apps

Starters and Party Apps Starters and Party Apps Five Veggie Guacamole Artichoke Dip 2 cups artichoke hearts 4-5 cloves garlic, grated or minced 1/8 cup olive oil 1/2 Tbsp dried oregano 1/2 Tbsp dried thyme 1/4 tsp sea salt Juice

More information

Help Your Diabetes: Menu & Recipes for Week 20

Help Your Diabetes: Menu & Recipes for Week 20 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 20 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Cream of Buckwheat* 2 Scrambled Eggs Artichoke Hearts Bell

More information

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

Using Honey in the Kitchen

Using Honey in the Kitchen Using Honey in the Kitchen Ash Apiaries / Sunshine Valley Honey These recipes are available on www.ashapiaries.com For best results, use recipes developed for using honey, like those below. When substituting

More information

Veal Recipe. Veal Calzone. Ingredients: instructions: Nutritional Information per serving:

Veal Recipe. Veal Calzone. Ingredients: instructions: Nutritional Information per serving: Veal Calzone makes 6 portions 24 ounces Veal, ground Salt to taste 1-1/2 cups Onions, chopped fine 3 Tablespoons Vegetable oil 2 Tablespoons California-style garlic pepper with red bell and black pepper

More information

Honey Mustard Chicken Fingers

Honey Mustard Chicken Fingers Honey Mustard Chicken Fingers These pick up and go crispy chicken fingers are sure to please the pickiest of eaters. 5 servings 6 -/ / Tbsp. Hellmann s or Best Foods Light Mayonnaise Tbsp. Hellmann s or

More information

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 STANDARD PLAN Turkey Mexican Casserole

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 STANDARD PLAN Turkey Mexican Casserole STANDARD PLAN - 08-03-2018 THIS WEEK'S MENU: DAY 1 Turkey Mexican Casserole DAY 2 Standard Family Pina Colada Chicken Salad DAY 3 Standard Family Apricot Mustard Glazed Salmon Chocolate Banana Bread DAY

More information

1 Mexican Corn Soup. 2 Grilled Salmon with Blueberry sauce. 3 Roasted Balsamic Chicken. 4 Oreo Parfait. 5 Boursin Cauliflower Mash. 6 Pumpkin Tartlets

1 Mexican Corn Soup. 2 Grilled Salmon with Blueberry sauce. 3 Roasted Balsamic Chicken. 4 Oreo Parfait. 5 Boursin Cauliflower Mash. 6 Pumpkin Tartlets Diabetes Management 1 Mexican Corn Soup 2 Grilled Salmon with Blueberry sauce 3 Roasted Balsamic Chicken 4 Oreo Parfait 5 Boursin Cauliflower Mash 6 Pumpkin Tartlets 7 Cranberry Citrus Chutney 8 Balsamic

More information

Breakfast. Lunch. Dinner. Blueberry Coffee Cake. Tuna Salad Wraps Simple Fruit Salad

Breakfast. Lunch. Dinner. Blueberry Coffee Cake. Tuna Salad Wraps Simple Fruit Salad Breakfast Lunch Dinner Blueberry Coffee Cake Tuna Salad Wraps Simple Fruit Salad Soup: South-of-the-Border Soup Entrée: Basic Chicken Burritos Side Dishes: Spanish Rice Black Beans and Rice Dessert: Chocolate

More information

Savor the. Holidays. A gluten-free cookbook from

Savor the. Holidays. A gluten-free cookbook from Savor the Holidays A gluten-free cookbook from Contents Maple-Pecan Crusted Goat Cheese...1 Cranberry Crusted Baked Brie...2 White Cheddar Stuffed Mushrooms...3 Manchego Cheese, Prosciutto and Fig Crackers...4

More information

TORTELLINI SOUP. Ingredients:

TORTELLINI SOUP. Ingredients: TORTELLINI SOUP 5 cups (1.25 L) canned vegetable or chicken broth 2 pkgs (350 g each) fresh cheese tortellini 1 can (14 oz/398 ml) diced tomatoes 1/2 cup (125 ml) chopped green onions 2 cloves garlic,

More information

Preparation. Ingredients

Preparation. Ingredients Blueberry Ebleskivers Ingredients 2 cups Bisquick 1-1/2 cups milk 6 egg yolks 6 egg whites 1-1/4 tsp. baking powder 2 tsp. sugar 1 cup blueberries Preparation Beat egg yolks; add sugar and milk, then bisquick

More information

Rosie Allen Family & Consumer Science Agent

Rosie Allen Family & Consumer Science Agent Rosie Allen Family & Consumer Science Agent Roasted Red Pepper Dip Serves 6 1 jar (7 oz..) roasted red peppers drained and patted dry. 1 container (16 oz.) reduced fat sour cream 1 Tbsp. chopped fresh

More information

Asian Turkey Burgers. Easy Chicken Dinner

Asian Turkey Burgers. Easy Chicken Dinner Asian Turkey Burgers 1 lb ground turkey 3/4 cup chopped onion (white, green, or red) 3 tbsp chopped parsley 1 finely diced green pepper 1/2 cup Walden Farms Asain dressing 1 tbsp low sodium soy sauce 2

More information