Crunchy Snack Mix

Crunchy Snack Mix
From WW 5 and Under

10 min Prep | 10 min Cook | Serves 6

Ingredients
1 1/4 teaspoons chili powder
1/4 ts garlic powder
2 c mini pretzels
2 c reduced-fat cheese crackers
1 1/4 c puffed-wheat or puffed rice cereal
1/3 c unsalted roasted cashews or peanuts
2 ts canola oil
1/2 c raisins

Preheat oven to 325 degrees.  Combine the chili and garlic powders in a small bowl: set aside.  Toss together the pretzels, crackers, cereal, and cashews in a large bowl.  Drizzle the oil over the mixture and toss again.  Sprinkle evenly with the reserved spice mixture: toss to coat.  Spread evenly into a 9x13-inch baking pan.  Bake 10 min, stirring once. Remove from the oven and stir in the raisins.  Let the mixture cool.

1 cup per serving: 190 cal, 6 g fat, 1 g sat fat, 0 g tran fat, 1 mg chol, 257 mg sod, 33 g carb, 2 g fiber, 4 g prot, 17 mg calc.  POINTS value: 4

Good Idea  Replace the cashews or peanuts in the snack mix with an additional 1/3 c of puffed-wheat or puffed-rice cereal and you'll have a mix with a per-serving POINTS value of 3.

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Beef n Noodles Au Gratin

BEEF & NOODLES AU GRATIN
From WW Boards

4 ser.@ 5 pts. per ser.
12 oz. lean ground beef sirloin
1 large onion, chopped
2 garlic cloves, minced
1 1/2 cups canned crushed tomatoes (I used diced)
3 oz. uncooked broad noodles, cook according to package directions. (I used yolkless noodles)
1 tsp. oregano leaves
1/4 tsp. each salt and pepper
1/2 cup shredded low-fat cheddar cheese (I used ff)

Preheat oven to 350.  In a 3-qt. saucepan (I used fry pan) cook beef, onion, and garlic over medium heat, stirring with a wooden spoon to break up meat, until cooked through, 8-10 minutes. Remove from heat. Stir in tomatoes, noodles, oregano, salt/pepper. Spoon into 1 1/2 qt. casserole; sprinkle with cheese. Bake, covered (I baked uncovered), until heated through and cheese is melted. 15-20 min.

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What's for Dinner?

S- Shephard's Pie, salad
M- Veggie Burger, steamed green beans
T- *Birthday Dinner* Southern Fried Chicken, Mashed Potatoes, Corn on Cob, and Diet Cherry Rite Cake
W- Grilled chicken, Cauliflower fritters, Mashed Sweet Potatoes
T- Pulled Pork BBQ, Baked Potatoes, Peas
F- Open Face Roast Beef, french cut green beans
S- BBQ Chicken Pizza, salad

I'm proud to post my menus on Org Junkie. Come join us for others like me that menu plan.  There are great recipes and ideas out there!

Thanks to Craftastical.

Dump Cake

Dump Cake

20 oz can of sugar free cherry pie filling
1 box yellow cake mix
1/2 cup low fat stick butter (sliced)

Empty cans of pie filling into crockpot, top with cake mix.  Sprinkle butter slices on top of cake mix.

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Milkshake

MILKSHAKE
From WW Boards
1 c. skim milk (I use 1%)
2 tbsp. sugar free instant pudding
1 tsp. vanilla
8-10 ice cubes (the more you use, the thicker it gets)

Blend on high. makes 1 serving ... 2 pts.


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Happy Earth Day!!

Today is the 20th anniversary of Earth Day! 

So in honor of our beloved planet, here is my tip on a way you can stay lean and green.
Let's talk water - I am an recovering bottled water drinker.  In the beginning, the only way I could get my required 8 glasses of water was to drink a particular tasty brand named bottled water.  I guess I could give them a plug - I love you Aquafina!  Anyway, not to even touch on the fact that it was burning a hole in my pocket book, I can't count the bottles that I drank and then threw away.  You heard me...*hanging my head* - "Threw Away".  I live in a town that is not recycle friendly.  We don't have cute recepticals on the curb that I can conveniently throw my plastics into.  So after some thinking on the subject, I purchased a brita filter.  I love you Brita!  Now I carry my water in a BPA friendly washable water bottle.  And I have a spare water bottle given to me by my FP4H leader that I use at my office.  (Thankfully we have filter water available) 

So there is my tip - go out and buy a brita filter, they are amazing.  And make sure your bottle is BPA friendly, we want to love our planet, not junk it up. 

Blizzard Wanna-Be

Blizzard Wanna-Be
From WW Boards

Yield 1 serving = 3 pts*
Satisfies 1 milk serving

1/2 oz sugar free, fat free any flavor Jell-O Brand Instant Pudding Mix (The Blizzard is 4 pts if you use a store brand. I don't know why)
1-cup skim milk
1-cup ice

In a blender mix the pudding mix powder and the milk. After it is completely blended add the 1 cup of ice. Blend until ice is thoroughly incorporated.  Enjoy one HUGE tasty treat!

* - Add the points accordingly if you add additional ingredients such as crushed candy bars, nuts or cereal to your blizzard.

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Diet Soda Cake

Diet Soda Cake
From Weight Watchers Forums
1 box cake mix - any flavor
1 can diet soda - any flavor
1 small tub of fat free cool whip
Empty box of dry mix in a medium bowl.  Pour soda into the bowl and mix until moist.  Only these two ingredients are required.  Spray a 9x13 pan with pam and bake according the cake mix directions.  Let cake cool completely (I mean it - all the way or it won't cut clean). Top with cool whip right before serving.  YUM!

Optional: add 2 egg whites to the mix. The result will make the cake firmer and rise better.
 
Variations:
chocolate cake w/ diet coke
yellow cake w/ diet lemon-lime
white cake w/ diet orange
white cake w/diet cherry dr pepper
yellow cake w/ diet vanilla coke
chocolate cake w/ diet cherry coke
chocolate cake w/ diet raspberry rite
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May's Menu Planning Printable

Here is May's blank calendar for Menu Planning.  Enjoy!

To get a copy of this file to print, click here

Thank you to Just So Scrappy Too for the elements I used to create the header.

Apple Strudel

Apple Strudel
From First Place 4 Health
Number of Servings: 8

Ingredients
•1 cup applesauce (no sugar added)
•1 apple, peeled, cored and thinly sliced
•2 Tbsp. raisins
•2 pkgs. sugar substitute
•Cinnamon and nutmeg to taste
•1 (10-count) can low-fat biscuits
•8 tsp. diet margarine

Instructions
Spray cookie sheet with non-stick spray and open dough onto sheet, pressing out to make crust. Combine first five ingredients. Spread apple mixture evenly onto dough. Roll up like a jelly roll. Spread 8 tsp. diet margarine on top and bake until golden brown (about 5 minutes). Let cool.
Nutrition Information
35 Calories; 2g Fat (47.7% calories from fat); trace Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 48mg Sodium.


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What's for Dinner?

S- Baked Ziti, salad, garlic bread
M- Chicken salad wrap, green beans
T- Crockpot Chicken Enchiladas
W- Taco Cups, Beans, Rice, Taco Toppings
T- Crockpot Lasagna,
F- Crockpot baked potato soup
S- eating out

I'm proud to post my menus on Org Junkie. Come join us for others like me that menu plan.  There are great recipes and ideas out there!

Thanks to Craftastical for the great graphics I used to design.

Garlic Pasta

Garlic Pasta
From Moms Who Think

Ingredients:

8 ounces fusili (spiral) pasta
6 tablespoons olive oil
2 cloves garlic, sliced
½ cup grated Parmesan cheese, divided
1 teaspoon chopped fresh parsley

Directions:
1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente. Drain, then return to pot.
2. Heat oil in a large heavy skillet over medium heat. Saute garlic for 5 minutes. Remove garlic slices, and discard.
3. Pour oil over pasta in pot, and toss to evenly coat.
4. Sprinkle ¾ of the Parmesan cheese onto pasta, and stir until evenly distributed.
5. Transfer to serving dish. Sprinkle with remaining Parmesan and parsley.

Pairs nicely with Mozzarella Chicken

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Mozzarella Chicken

Mozzarella Chicken
From Moms Who Think

Ingredients:
½ Tablespoon olive oil
4 skinless, boneless chicken breast halves
½ teaspoon ground black pepper
½ teaspoon minced garlic
¼ cup minced onion
½ cup chicken broth
4 cups spaghetti sauce
1 cup shredded mozzarella cheese

Directions:
1. Heat oil in a large skillet over medium high heat. Saute chicken breasts for 4 to 5 minutes each side, or until white.
2. Add pepper, garlic, onion and broth.
3. Cover and simmer over medium heat until broth cooks off, about 7 to 10 minutes.
4. Stir in spaghetti sauce, then cover and simmer another 10 minutes, or until chicken is cooked through and no longer pink inside.
5. Sprinkle cheese on top, cover and cook for another 2 to 3 minutes, or until cheese is melted.

Pairs nicely with Garlic Pasta

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Bananasicles

Bananasicles
From 400 Calories or Less
7 servings | 82 calories per serving

3.4 oz. package of instant banana pudding mix
2 c skim milk
1 banana cut into small pieces
7 T sugar free chocolate syrup (the type you use to make chocolate milk)


Place 1 T of chocolate syrup into the bottom of each cup. Combine pudding and milk until thick then stir in banana pieces and divide mix into 3 oz. paper cups. Cover with foil and poke through popsicle sticks and freeze 3 hours. Peel away cup to serve.


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Baked Pesto Chicken

Baked Pesto Chicken
From Moms Who Think

Ingredients:
4 boneless skinless chicken breasts
½ cup basil pesto
2 plum tomatoes
shredded mozzarella cheese

Directions:
1. Preheat oven to 400. Cover cookie sheet with foil.
2. Put pesto and chicken in bowl. Toss until chicken is covered.
3. Bake for 20-25 minutes.
4. Place slices of tomato on top of chicken and sprinkle with cheese.
5. Bake another 3-5 minutes.
6. Serve with a box of angel hair pasta and herbs and French bread.

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What's For Dinner?

S- Jamie Olivers Spaghetti Recipe, garlic bread, iceberg babies
M- Chicken Tetrazzini, green beans
T- Out on the Grill -- Polish Kelbasa (Healthy Choice), onions and peppers, corn on the cob
W- Crockpot Beef and Noodles, steamed broccoli
T- Turkey Breast in the crockpot, Baked Potatoes, Green Beans
F- Bubble pizza and Spicy Tortilla Pizza Mexicali, salad
S- Italian Chicken over angel hair pasta, steamed green beans

I'm proud to post my menus on Org Junkie. Come join us for others like me that menu plan.  There are great recipes and ideas out there!

Full Week Blank Menu:

Click here to print

Thanks to Craftastical for the great graphics I used to design.

Potato Casserole

Shredded Potato Casserole
Modified from Taste of Home
8 ServingsPrep: 10 min. Bake: 45 min.

Ingredients

1 can (10-3/4 ounces) Low Fat condensed cream of mushroom soup, undiluted
1 cup (8 ounces) Fat free sour cream
1/2 cup skim milk
1 cup (4 ounces) shredded cheddar cheese
1/4 cup I can't believe it's not butter
1 package (30 ounces) frozen shredded hash brown potatoes, thawed
1 cup cornflake crumbs
1/4 cup grated Reduced Fat Parmesan cheese

Directions
In a large bowl, combine the soup, sour cream, milk, cheddar cheese. Stir in the hash browns. Transfer to a greased 13-in. x 9-in. baking dish.  In a small bowl, combine the cornflake crumbs, Parmesan cheese and butter; sprinkle over top. Bake, uncovered, at 325° for 45-50 minutes or until heated through. Yield: 8 servings.


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Garlic Bread

Garlic Bread
From SparkPeople

Ingredients

1 x French baguette
3 cloves garlic (depending on taste)
1-2 tsps each of dried thyme, oregano and rosemary (can use fresh if available)
1 cup grated cheese
3 tbsps Butter or margarine spread

Directions
Cut the baguette into 1inch slices (but don't cut all the way through the loaf) - makes about 12 slices. In the meantime, mix together the garlic, the mixed herbs, the butter and the cheese in a bowl. Make sure there is enough butter for spreading on the bread. Now evenly spread the garlic butter mixture in between each slice of the baguette.  Keep spreading until all mixture has been used. Wrap in aluminium foil. Tightly pinching together the opening of the foil. Bake in a pre-heated hot oven (around 200C) for approximately 15-20 minutes (or until garlic butter has all melted and baguette is crispy).  Take out, unwrap and serve.
Optional adjustments:

• use 2 tsp italian seasoning in place of dried seasoning above.
• cut half the butter and half the olive oil for a heart healthier version
• cut herbs to 1 tsp if you prefer a less herby version

Nutritional Info

Servings Per Recipe: 12
Amount Per Serving
Calories: 74.4
Total Fat: 5.9 g
Cholesterol: 16.2 mg
Sodium: 98.5 mg
Total Carbs: 2.8 g
Dietary Fiber: 0.2 g
Protein: 2.7 g

Critics Rating: Family Favorite!

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Crockpot Turkey Breast

Crockpot Turkey Breast

Ingredients:
4 lb turkey breast
1/2 stick of butter
Salt, pepper, paprika
small onion, chopped
2 celery stalk, chopped
2 cups chicken broth. 98% FF

Directions:
Clean and remove any skin from turkey.  Pat breast down with paper towel to dry.  Rub 1/2 of butter around on the breast, and sprinkle salt, pepper and paprika around chicken breast.  Place breast side down in your crockpot.  Sprinkle half of onion and celery around.  Place rest of butter in cavity along with remainder chopped onions and celery.  Pour chicken broth over turkey and cook on low 8-9 hours.

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Portion Control

Tips to help with your portion control.

• Switch to salad or dessert plates for your dinner plate.  Dinner plates are about twice the size of a dinner plate from the 50's or 60's.  When you have a larger plate, the tendancy is to add extra food.  And if you struggle with the mentality of cleaning your plate, a smaller plate will help prevent over eating.
• Store your leftovers in portion controled containers.  Ziplock is going to love me for that one! :)
• Use the plate method.  Before you add items to your dinner plate, divide the plate visually into four parts - like this image from kids health:

For best results, on bottom half of plate only use non-starchy vegetables.  To ease you into this way of thinking, consider purchasing divided plates, they are sold in paper, plastic or reusable versions. 

Check out the kids section at the any retailer.  

Dining out? 

• Ask for a to go box with your meal, divide the meal accordingly and box up half before you begin eating. 
• Order off the kids menu. 
• Split a meal with your companion
• Going for Pizza? Order thin crust, avoid the meats, stock up on the veggies and don't eat more than 2 slices. 

 

Serving Size Helper

MEAT:

Three ounces of lean meat (1 serving of meat) = size of a deck of cards.

2 table spoons of peanut butter = size of a ping pong ball.

2 table spoons = 1 meat serving.

Peanut butter is an excellent source of protein (choose chunky for even more protein),
but if you are watching your sodium, choose the unsalted peanut version.

GRAIN:

One cup of cooked rice = 1 serving = size of a cupcake wrapper

One cup of cooked pasta = size of a tennis ball

2 ounces of dry pasta = 1 cup of cooked pasta

1 ounce or 1/2 cup of pasta is a serving.

Choose Whole Grain pasta will fill you up faster.

1 pancake or waffle = size of a compact disc = 1 serving

1/2 medium bagel = 1 serving = size of a hockey puck

VEGETABLES:

1 serving of veggies = 1/2 cup of cooked veggies

Five broccoli florets = 1 serving

Ten baby carrots = 1 serving

4 ounces of juice = 1 serving

1/2 cup of cooked veggies = size of a baseball.

 

Use starchy veggies (potato, corn, peas) sparingly.

1 small baked potato = 1 serving = size of a computer mouse.

FRUIT: 

Serving sizes for fruit may suprise you.  According to the USDA:

5 strawberries = 1 serving

15 grapes = 1 serving

2 plums = 1 serving

Or for easy measuring - 1/2 cup of sliced fruit = 1 serving.

4 ounces of fruit juice = 1 serving

Beware only to buy 100% juice, you don't need the extra sugar.

1/4 cup of dried fruit = 1 serving = size of a golf ball. 

DAIRY:

8 ounces of milk = 1 serving

8 ounces of yogurt = 1 serving

1 cup pudding made w/ milk = 1 serving

2 cups of cottage cheese = 1 serving WOW!

1 ounce of cheese = 1 serving

1 ounce of cheese cubes = size of 4 dice

FATS/OILS:

1 serving = 1 teaspoon oil = size of a poker chip.

1 serving = 1 tablespoon of butter = size of a poker chip.

SNACKS:

WebMD recommends limiting snacks to 100-300 calories a day. 

The USDA calls these "discretionary calories" in the food pyramid.

Chips = 1 handful or

6 large tortilla chips = 1 serving

20 chips/mini pretzels = 1 serving

For added nutritional values - choose multigrain, low fat, baked
or vegetable varieties such as sweet potato chips.

Desserts also fall under this category.  Chose wisely, some of those desserts add up quicker than you'd think.

Warm Cinnamon Apples

Warm Cinnamon Apples

From Chubbie Chica
6 servings @ 2 pts each
Ingredients:
4 Granny Smith apples, peel & slice
½ c br. Sugar
1 t cinnamon
2 T water
1 T reduced cal marg

Prep:

Toss apples, brown sugar, cinnamon, water and butter together and cook over a med heat until tender, about 6 to 8 min.

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Italian Chicken Breast over Angel Hair Pasta

Italian Chicken Breast Over Angel Hair
From Cubbie Chica
6 servings @ 5 pts each
Ingredients:
1 ½ lb boneless /skinless chicken breast
1 c FF Italian dressing
3 c cooked Angel Hair pasta
Prep:

Place chicken breasts in a sprayed baking dish and cover with dressing. Cover and bake 30 min. @ 350. Remove cover for last 5 min. Divide chicken and dressing into 6 servings and serve each over ½ c angel hair pasta.

NOTE: I am new to Chubbie Chica's blog and am finding many great recipes.  You should definately check her out!!

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