Ginger Cilantro Turkey Burgers
Low Fat and Healthy 1 egg Whisk egg, soy sauce together. Stir in Scallions, garlic, ginger, cilantro, crushed crackers, and pepper.
Wheat Germ Pie Crust 1 C White Whole Flour 1 C Wheat Germ ½ C unsalted butter ¼ C Ice Water 1 – Combine dry ingredients. Cut in butter; mix in just enough water to hold together. (Handle dough as little as possible) 2- Wrap in wax paper and refrigerate 1 hour 3 – Roll out and prepare Note: You can use a 100% fruit spread instead of the butter (I have never tried it though) Whole Wheat Pizza Dough
1 C warm water 1 tsp. yeast 4 tsp Honey 2 C Whole Wheat Flour ½ C All purpose flour ½ tsp. salt Let yeast rest and rise in water about 10 minutes. Add all ingredients and blend well. Let rise in bowl, punch down, and divide into two pieces (unless you want a larger pizza) roll out and let rise another ½ hour or so. Spread with sauce and favorite toppings. Bake at 400 for about 15 minutes or until browned. Whole Wheat Bread 2 ½ tsp. yeast (or two ¼ oz packages) 1 C warm water 1 C scalded milk (I just put mine in microwave) 2/3 C Honey 1/3 C Olive Oil 1/3 C unsweetened Applesauce 2 tsp Salt 2 Eggs (or 3 Egg whites) 4-8 C White Whole Wheat Flour Optional: A handful of oats or ground flax (about ¼ C) In small bowl dissolve yeast in water, set aside. In large mixing bowl combine honey, applesauce, olive oil, salt, egg, and then yeast mixture (while mixer is running on low speed). Add oats and flax if desired. Add flour gradually, 2 C at a time. You may only need about 6 C. It should be a little sticky, pulling at the sides of bowl a little bit. Knead dough for 10 minutes, Place in well greased bowl, cover, and let rise until double in size. (About 1 ½ hours) When dough is doubled in size, punch it down. Knead a few times. Cut in half, form into loaves and set into greased bread pans. Let rise another ½ hour to 1 hour. Bake at 350 for 30 minutes. Let the bread rest and cool 15 minutes before slicing it. (If you can resistJ) Yummy Fish Tacos (Even for those people who hate fish! (Like me)) Fish 1 tsp. Cumin 1/8 tsp. Salt 1/8 tsp. Garlic Powder 1/8 tsp. Onion Powder 1 ½ lbs of fish (I use tilapia) Sauce: ¼ C thinly sliced green onion ¼ C chopped cilantro 3 T fat free mayo 3 T plain non fat yogurt 1 tsp lime rind 1 ½ tsp fresh lime juice ¼ tsp salt 1 clove garlic 6-8 Corn tortillas Shredded Cabbage Spray fish with olive oil spray. Mix cumin, salt garlic and onion powder together. Sprinkle evenly over fish. Bake at 375 until fish is flaky (about 15 minutes). Puree all ingredients for the sauce. Warm tortillas add sauce, cabbage, and fish. Coconut Banana Bites An extremely healthy (and yummy) cookie – Great for an after school snack!! 3 large ripe bananas, well mashed (about 1 ½ C) 1 tsp vanilla extract ¼ C Olive Oil 2 C rolled oats 2/3 C Almond Meal (you can pulse almonds in food processor) ¼ C wheat germ 1/3 C coconut, finely shredded and unsweetened ½ tsp. Cinnamon ½ tsp. fine grain sea salt 1 tsp baking powder 6-7 oz of dark chocolate chips or 70% dark chocolate bar shaved and broken Preheat oven to 350 In large bowl combine bananas, vanilla, and oil. Set aside. In another bowl whisk together the oats, wheat germ, almond meal, shredded coconut, cinnamon, salt, and baking powder. Add the dry ingredients to the wet. Stir. Fold in Chocolate. Drop dollops of dough (about 2 tsp in size) an inch apart on parchment paper or silpat lined baking sheet. Bake 12-14 minutes. Makes about 3 dozen. I make a ton of these and store them in my refrigerator for a snack! Almond Crusted Chicken 4 chicken breasts 1 C Whole Wheat Flour 2 Large eggs (or 4 Egg whites) ¾ C Sliced Almonds ¾ C Fiber one cereal (or use breadcrumbs) 2 tsp cinnamon Oven to 275. Spread flour in pan. Beat eggs in shallow dish. Process cereal and almonds until smooth, then add cinnamon. Pat chicken dry, season with Salt and pepper. Dredge in egg mixture, and finely coat in almond mixture. Heat oven safe skillet over med-high heat. Spray with Olive oil or canola oil spray. Add chicken and brown on both sides about 3 minutes a side. Place pan into oven to finish cooking chicken. (5-10 minutes) Butternut Squash, Pear, and Sweet Potato Soup (from Fiber up to Slim down cookbook) This soup is AMAZING! A great way to get great veggies! It does take a little bit of time to make, so I always double and freeze half of it! 3 slices of turkey bacon 3 leeks (white and green parts only) chopped, about 2 cups 2 lbs. Butternut Squash, peeled, seeded, and chopped 1 lb. Sweet potatoes, peeled and chopped 2 pears, peeled, cored, and chopped 2 carrots, chopped (1/2 C) 1 tsp chopped fresh thyme ½ tsp. ground nutmeg 4 C low sodium, fat free chicken broth ½ C milk ¼ tsp salt 1/8 tsp ground pepper 1. Heat large saucepan over med-high heat. Add bacon and cook until crisp. Stir in leeks and cook until they start to soften, 2-3 min. Add squash, sweet potatoes, half of pears, the carrots, and thyme. Cook, stirring occasionally, until vegetables are softened, about 9-10 min. Stir in nutmeg and cook for 30 seconds. Pour in broth, bring to boil, reduce heat to med-low, cover, and simmer until tender, about 30 min. Remove and cool about 10 min. 2. Transfer soup to a blender in batches to puree. Return the soup to saucepan over med. Heat. Stir in milk, salt and pepper and heat until hot. Garnish with some of remaining pear! YUM! Make your Own Veggie Burgers (From Hungry Girl Cookbook) These are so good make them ahead of time to set in fridge. 1/3 C regular Oats ½ C Fiber One bran cereal (original) 1 C diced onion 1 C red and green pepper diced 1 C diced mushroom 1 C diced green beans (optional) 1 egg 2 tsp light or low sodium soy sauce 1 tsp salt ¼ tsp black pepper ¼ tsp garlic powder 1. In food processor or blender, grind cereal until fine. Next place oats in a small dish, add 1/3 C boiling water and set aside. 2. In medium pot sprayed with olive oil spray, cook veggies for 5 minutes over med-high heat. Remove pot from heat and transfer veggies, with a slotted spoon into a large bowl. Allow veggies to cool for several minutes. 3. Add softened oats, ground fiber one, and soy sauce, salt, and black pepper, garlic powder, and egg to veggies. 4. Form into 5 balls and place on a large plate. Cover and allow them to cool and set up in fridge for several hours. 5. Using a spatula, flatten into patties in a pan sprayed with nonstick spray and cook for 5 minutes per side over med heat. Flip gently so they keep their shape. Load up with favorite burger condiments; ketchup, pickles, mustard, etc. Homemade Ranch Dressing (From Deceptively Delicious) Don't have to feel guilty about letting your kids load up on this! 1 C low fat buttermilk (or plain low fat yogurt) 1 C navy or great northern beans rinsed and mashed. 2 T reduced fat sour cream 1 clove garlic 1 T grated parmesan 1 T dried parsley flakes ½ tsp salt ¼ tsp pepper 1/8 tsp chili powder, or to taste. Put all ingredients into food processor and puree until smooth. Store in refrigerator up to 3 days. Mexican Vegetable Stew Don't let the title scare you – EVERYONE loves this soup ¼ C Olive Oil 4 Garlic Cloves, minced 2 large onions, diced 1 tsp ground cumin 1 28 oz can diced tomatoes 8 C Vegetable or Chicken Broth ½ tsp Salt Freshly ground black pepper to taste 2 carrots thinly sliced 3 medium Zucchini, cut into lengthwise strips and then cut into chunks 1 can kidney beans, rinsed 2 C fresh or frozen corn Optional: Broccoli, sautéed tofu in the cumin and garlic, fresh cilantro 1. In large stock pot heat olive oil over med-high heat. Sauté garlic, onions, and cumin for 10 minutes. 2. Add tomatoes, broth, salt, and pepper, and bring to boil.
3. Add carrots and cook 15 minutes, then add zucchini and cook 5- 10 minutes, or until tender. 4. Add beans and corn and cook 2 minutes. Remove 2 C of soup and puree. Return to pot to nicely thicken the soup. (I never do this step) 5. Serve with low fat cheddar cheese, cilantro, and tortilla chips! |
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