TACO SOUP
1 lb. ground chuck
1 package taco seasoning
1 package RANCH dressing mix
1 can whole kernel corn
1 can chopped green chilies (hot or medium)
1 can chili beans 12 oz.
1 can kidney beans 12 oz.
1 can diced Rotel tomatoes and chilies
1 can diced stewed tomatoes
2 cans water (24 oz. of water)
Note: While I do not have the original of this recipe nor its nutritional values, I believe it is a great way to eat vegetables and reduce fat/calories. I will normally throw in frozen green beans, green peas, or even leftover diced potatoes and add a little extra water or tomato juice to this soup.
Brown the beef and add taco seasoning and RANCH dressing mix while simmering. Add remaining ingredients to a large soup/chili pot. All canned items should be poured in undrained. Bring this concoction to a slow boil. Add salt and pepper to taste. Reduce heat and simmer for 30 minutes.
This has the same properties as good chili, in that it gets better the more times you re-heat.
*For healthier eating you may consider no- or low-salt canned vegetables; using ground turkey is also an excellent way to reduce calories without affecting taste.
SESAME NOODLE SALAD WITH CHICKEN AND ASPARAGUS
6 servings
3 tablespoons chicken broth
1/4 cup soy sauce
1 teaspoon chili paste, or 1/2 teaspoon dried chili flakes
1/2 pound boneless skinless chicken breast, cooked
1 tablespoon toasted sesame seeds
1 pound asparagus, thin
3 green onions, minced
1 tablespoon minced red pepper
2 tablespoons shredded carrots
2 small cucumbers, diced
8 ounces linguine
1 tablespoon sesame oil
3 cloves garlic
1 tablespoon minced ginger
1 tablespoon red wine vinegar
1 tablespoon brown sugar
3 tablespoons peanut butter
Cook linguine, rinse and cool. Toss with a little sesame oil. Process ginger, garlic, vinegar, brown sugar, peanut butter, chicken stock and soy sauce. Add sesame oil a little at a time to incorporate and add chili paste. Process until well blended. Shred chicken into 2 inch pieces and add to linguine. Add sauce and sesame seeds. Toss well. Chill. Cook asparagus al dente. Slice on the diagonal into 2 inch pieces. Add to salad and toss. Garnish with green onions, red pepper, shredded chicken and cucumbers.
Nutrition Facts
Amount Per Serving: Calories 314 - Calories from Fat 86
Percent Total Calories From: Fat 27%, Protein 25%, Carbohydrate 47%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 2g, Cholesterol 26mg, Sodium 765mg, Total Carbohydrate 37g, Dietary Fiber 1g, Sugars 0g, Protein 20g, Vitamin A 741 units, Vitamin C 26 units, Calcium 0 units, Iron 2 units
CHEESE & CHIVE BISCUITS
12 servings
1 1/4 cups all-purpose flour
1/2 cup oat bran, unprocessed
1 tablespoon minced fresh parsley
1 tablespoon baking powder
2 teaspoons minced fresh chives
1/8 teaspoon dried whole oregano
2 tablespoons unsalted margarine, softened
3/4 cup low-fat cottage cheese
2 egg whites, lightly beaten
1 tablespoon all-purpose flour
1 tablespoon cornmeal
Combine first 6 ingredients in a large bowl. With a pastry blender, cut in margarine until mixture resembles coarse meal. Stir in cottage cheese and egg whites just until dry ingredients are moistened. Sprinkle 1 tablespoon flour evenly over work surface. Turn dough out onto floured surface and knead lightly 3 to 4 times. Roll dough to 7/8 inch thickness. With a 2-inch biscuit cutter, cut rounds and place on a baking sheet sprinkled with cornmeal. Bake at 400 degrees for 10 to 13 minutes or until golden brown. Serve warm.
Nutrition Facts
Amount Per Serving: Calories 98 - Calories from Fat 24
Percent Total Calories From: Fat 24%, Protein 18%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 2mg, Sodium 72mg, Total Carbohydrate 14g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 139 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
LO MEIN
4 servings
Marinade:
1 tablespoon white wine
1 tablespoon soy sauce
1 tablespoon cornstarch
1/2 pound boneless skinless chicken breast
Sauce:
1 tablespoon soy sauce
1/2 cup chicken broth
1 tablespoon vegetable oil
2 scallions
4 ounces snow peas
4 ounces mushrooms, quartered
1 carrot, cut in matchstick pieces
In a medium-sized bowl mix together the marinade ingredients. Add the meat and stir to cover. Let sit for 30 minutes. Drain well. Discard the marinade. In a small bowl mix together the sauce ingredients. Set aside. In a wok or large skillet heat the vegetable oil over high heat. When the oil begins to smoke, add the marinated meat. Stir-fry until just cooked. Push to one side and add the vegetables. Stir-fry for 2 to 3 minutes, stirring constantly. Mix with the meat. Pour in the sauce. When the sauce begins to bubble, add the noodles. Toss lightly to mix together. Let cook until the needles are hot.
Nutrition Facts
Amount Per Serving: Calories 165 - Calories from Fat 65
Percent Total Calories From: Fat 39%, Protein 40%, Carbohydrate 20%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 1g, Cholesterol 39mg, Sodium 739mg, Total Carbohydrate 8g, Dietary Fiber 1g, Sugars 0g, Protein 16g, Vitamin A 5128 units, Vitamin C 20 units, Calcium 0 units, Iron 2 units
OATMEAL CHOCOLATE CHIP COOKIES
40 servings
1/3 cup applesauce
1/2 teaspoon vanilla
2 egg whites
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
1 1/2 cups quick cooking rolled oats
1/2 cup semisweet chocolate chips
3/4 cup sugar
1/4 cup brown sugar, firmly packed
2 tablespoons butter
Note: I am going to try this recipe but it seems to need some flour. I don't have the original recipe, so I don't know how much flour. My advice, if you want to try this recipe, is to add flour until your cookie dough seems to be the right consistency (still moist and not falling apart dry).
Heat oven to 375. Spray cookie sheets with non-stick spray. Combine sugar, brown sugar, butter or margarine and apple sauce. Beat until well blended. Add vanilla and egg whites. Mix dry ingredients. Combine with sugar mixture. Stir in oats and chocolate chips. Drop dough by rounded teaspoons 2 inches apart onto cookie sheet. Flatten slightly. Bake at 350 degrees for 7 to 10 minutes until edges are light golden brown.
Nutrition Facts
Amount Per Serving: Calories 50 - Calories from Fat 14
Percent Total Calories From: Fat 28%, Protein 6%, Carbohydrate 66%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 1g, Cholesterol 2mg, Sodium 34mg, Total Carbohydrate 8g, Dietary Fiber 0g, Sugars 0g, Protein 1g, Vitamin A 26 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
FETTUCCINE ALFREDO
4 servings
1 tablespoon margarine
2 cloves garlic, minced
1 tablespoon all-purpose flour
1 1/3 cups skim milk
4 tablespoons non-fat cream cheese
2 tablespoons light cream cheese
1 1/4 cups freshly grated parmesan cheese, divided
4 cups hot cooked fettuccine
3 tablespoons chopped fresh parsley
freshly ground pepper to taste
Note: This recipe calls for margarine and the nutritional values are based upon its use. I rarely use margarine; I use either butter (real) or canola or olive oil. Make adjustments to the values according to your own preferences.
Melt margarine in a saucepan over medium heat. Add garlic; saute 1 minute. Stir in flour. Gradually add milk, stirring with a wire whisk until blended; cook, stirring constantly, 8 minutes or until thickened and bubbly. Stir in cream cheese; cook 2 minutes. Add 1 cup Parmesan cheese, stirring constantly until it melts. Pour cheese mixture over hot cooked fettuccine; toss well to coat. Top with remaining 1/4 cup parmesan cheese, fresh parsley, and pepper.
Nutrition Facts
Amount Per Serving: Calories 219 - Calories from Fat 119
Percent Total Calories From: Fat 54%, Protein 31%, Carbohydrate 15%
Totals and Percent Daily Values (2000 calories): Fat 13g, Saturated Fat 7g, Cholesterol 45mg, Sodium 679mg, Total Carbohydrate 8g, Dietary Fiber 0g, Sugars 0g, Protein 17g, Vitamin A 980 units, Vitamin C 2 units, Calcium 0 units, Iron 1 units
