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Eggy B-fast Stuffed Mushrooms

Breakfast invaded dinner a long time ago — now stuffed mushrooms are moving into the a.m.! This is one tasty takeover…

SOURCE: Hungry Girl, Inc. © 2012 Hungry Girl. 

MAKES TWO SERVINGS

Ingredients:

• 2 large portabella mushrooms, stems chopped and reserved 
• 2 slices center-cut bacon or turkey bacon 
• 1 cup fat-free liquid egg substitute (like Egg Beaters Original) 
• 1 tsp. dried minced onion 
• 1/4 tsp. chopped garlic 
• 1/8 tsp. salt 
• Dash black pepper 
• 1 wedge The Laughing Cow Light Creamy Swiss cheese, room temperature 
• 1/4 cup shredded reduced-fat cheddar cheese 
• Optional topping: chopped chives

 

“STUFFED MUSHROOMS ARE THE NEW CUPCAKES, PEOPLE.” -Hungry Girl

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Turkey, Artichoke, and Tomato Salad

Warm salad of turkey, artichokes, and cherry tomatoes.

Source: National Turkey Federation

Ratings

Prep Time: 5 hours

Cook Time: 10 minutes

Difficulty: EASY

25 Servings

Ingredients

• 4 lb turkey breast tenderloin, raw
• 1 1/2 lb Artichokes, hearts, marinated, canned , drained, juice reserved, cut in half
• 1/3 cup balsamic vinegar
• 1 1/4 tsp oregano leaves
• 1 tsp hot red pepper flakes
• 5 medium garlic cloves
• 3 tbsp olive oil
• 4 cup fresh cherry tomatoes , halved

Directions

1. Cut turkey into 3/4 inch medallions.
2. Combine artichoke juice, vinegar, oregano, red pepper flake, and garlic.
3. Fold in turkey. Cover and refrigerate for at least 5 hours.
4. Saute turkey in oil over medium heat for about 4 minutes per side, until golden brown and 165 degrees F.
5. Fold in tomatoes and artichokes. Season to taste.

Nutrition Facts

Makes 25 servings

Amount Per Serving

Calories 158.2

Total Carbs 8.5 g

Dietary Fiber 2.6 g

Sugars 1.1 g

Total Fat 6.1 g

Saturated Fat 0.2 g

Unsaturated Fat 5.9 g

Potassium 6.1 mg

Protein 20.4 g

Sodium 280.5 mg

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Zesty Hot Holiday Broccoli Dip

Get ready for a dip substitute that tastes great but is much better for you than the normal holiday dips. Make your parties healthy ones!

25 Servings

Ingredients

• 1 cup light Miracle Whip
• 10 oz Broccoli, chopped, plain, frozen , thawed and well drained
• 2 oz Pimientos, canned, whole , drained (1 jar)
• 1/2 cup grated Parmesan cheese
• 1 cup Cheese, mozzarella, reduced fat, shredded , divided

Directions

• Preheat oven to 350 degrees F. In a bowl, mix together dressing, broccoli, pimientos, Parmesan cheese, and 1/2 cup of mozzarella cheese.
• Turn into a 1-quart baking dish, and spread evenly
• Bake 20 to 25 minutes, until heated through. Add the remaining 1/2-cup of mozzarella cheese to top of dip.
• Bake another 5 minutes, until mozzarella cheese is melted. Serve with crackers.

Additional Information

When serving dip, use a reduced fat baked cracker, or water cracker. For really healthy eating use thinly sliced zucchini squash or English cucumbers instead of crackers.

Nutrition Facts

Serving Size: 2 tbsp | Makes 25 servings

Amount Per Serving

Calories 47.9

Total Carbs 2.3g

Dietary Fiber 0.3g

Sugars 1.2g

Total Fat 3.2g

Saturated Fat 1.2g

Unsaturated Fat 2.1g

Potassium 4.7mg

Protein 2.6g

Sodium 158.9mg

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Peppered Pork Chops

Try this fantastic Pork recipe! It serves 4, but you may want to make more because some family members will definately want seconds.

Ingredients

• 4 whole loin lean pork chops , about 3/4-inch thick
• 2 tsp black pepper , coarsely ground
• 1/2 tsp ground thyme , dried
• 2 tsp vegetable oil
• 2 tsp Worcestershire sauce

Directions

1. Coat chops with pepper and thyme.
2. Heat oil in large heavy skillet over medium-high heat.
3. Add chops, cook to brown one side (2-3 minutes); turn to brown other side.
4. Remove chops from pan, keep warm.
5. Add Worcestershire sauce to pan, stirring constantly to remove any pan juices and brown bits on bottom of skillet.
6. Pour accumulated juices over chops and serve.

Nutrition Facts

Makes 4 servings

Amount per Serving

Calories 188.4

Total Carbs 1.4 g

Fiber 0.4 g

Sugars 0.3 g

Total Fat 8.8 g

Sat. Fat 2.5 g

Unsat. Fat 6.2 g

Potassium 436.4 mg

Protein 24.4 g

Sodium 86.9 mg

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Turkey Casserole

Get Ready for a creamy, healthy turkey casserole!

6 Servings

Ingredients

• 2 cup chicken broth, low sodium
• 1 cup fresh chopped celery
• 1/2 cup fresh chopped onion
• 1 cup frozen green peas , thawed
• 1 1/2 cup plain croutons , dry
• 1 1/2skinless cooked turkey breast , diced
• 1 tsp dried parsley
• 1 tsp ground sage
• 1/8 tsp black pepper
• 1 Soup, chicken, creamy, canned, Microwaved or substitute one package of THIN Centers MD packaged Cream of Mushroom Soup made according to directions on package

Directions

1. Preheat oven to 375 degrees F.
2. Mix together 1 cup chicken broth, celery, and onion in a large saucepan and cook over medium heat until veggies are tender. Add diced turkey breast. Add peas, bread cubes, parsley flakes, poultry seasoning, and black pepper.
3. In a bowl, mix together the remaining 1 cup of chicken broth and cream of chicken soup. Add this to the other ingredients.
4. Spoon mixture into an 8-by-8-inch baking dish sprayed with butter-flavored cooking spray and bake for 45 to 50 minutes.
5. Remove from oven and let sit for 5 minutes before dividing and serving.

Nutrition Facts

Serving Size: 1.5 cup

Amount Per Serving

Calories 111.2

Total Carbs 13.3g

Dietary Fiber 2.8g

Sugars 2.8g

Total Fat 2.2g

Saturated Fat 0.4g

Unsaturated Fat 1.8g

Potassium 540.9mg

Protein 10g

Sodium 484.9mg

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Thanksgiving Cranberry Compote

Cranberry Compote made from cranberries, orange marmalade, pineapple, and seasonings.

Source: Diabetic Low-Fat & No-Fat Meals in Minutes ©1996 by M.J. Smith, RD

Ratings

Prep Time: 10 minutes

Cook Time: 20 minutes

Difficulty: EASY

16 Servings

Ingredients

• 1 tsp vegetable oil
• 1medium onions , finely chopped
• 8 oz fresh cranberries
• 1/2 tsp ground allspice
• 1/2 tsp ground cinnamon
• 10 oz Marmalade, orange (all-fruit)
• 8 oz Pineapple, crushed, canned, with juice, drained

Directions

1. Heat oil in a medium saucepan. Add onion and cook for 3 minutes or until soft.
2. Add all remaining ingredients and cook, uncovered, over medium heat for 10 to 15 minutes.
3. Serve this compote warm or cold with roast turkey or pork.

Nutrition Facts

Makes 16 servings

Amount Per Serving

Calories 38.7

Total Carbs 9.3 g

Dietary Fiber 1.2 g

Sugars 7.9 g

Total Fat 0.3 g

Saturated Fat 0 g

Unsaturated Fat 0.3 g

Potassium 47.8 mg

Protein 0.2 g

Sodium 2.6 mg

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Thanksgiving Pumpkin Mousse

Ingredients

• 2 cup Pumpkin, canned, unsalted (not pumpkin pie filling)
• 1 tbsp honey
• 2 tsp ground cinnamon
• 2 tsp fresh lemon peel
• 1 cup Cheese, ricotta, fat free

Directions

1. Mix the pumpkin, honey, cinnamon, and lemon peel in a bowl.
2. Fold into the ricotta cheese. Place in the refrigerator and let chill for 1 hour.

Nutrition Facts

Makes 6 servings

Serving Size: 0.5 cup

Amount Per Serving

Calories 63.3

Total Carbs 10.7 g

Dietary Fiber 2.8 g

Sugars 4.1 g

Total Fat 0.2 g

Saturated Fat 0.1 g

Unsaturated Fat 0.1 g

Potassium 173.1 mg

Protein 4.3 g

Sodium 47.5 mg

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Spicy Red Snapper

Try this wonderfully spiced fish!

With just 10 minutes of prep time and 10 minutes of cook time, you can be enjoying this tasty dish in no time at all. The below recipe serves 4.

Ingredients:

• 1 lb red snapper (fresh or frozen)
• 2 tbsp fresh lime juice
• 1/2 tsp paprika
• 1/4 tsp salt
• 1/4 tsp ground ginger
• 1/4 tsp black pepper

Directions:

1. Rinse fish and pat dry with paper towels. Cut fish into four servings. Brush lime juice on top of fish.
2. In a small bowl, combine paprika, salt, ginger, and black pepper; rub onto fish. Arrange fish in a baking pan. Bake uncovered at 450 degrees F for 10-15 minutes or until fish flakes easily when tested with a fork.

Nutrition Facts:

Amount Per Serving:

Calories: 250.6

Total Carbs: 0.9 g

Dietary Fiber: 0.2 g

Sugars: 0.2 g

Total Fat: 3.4 g

Saturated Fat: 0.7 g

Unsaturated Fat: 2.7 g

Potassium: 1,046.8 mg

Protein: 50.8 g

Sodium: 304.1 mg

 

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Low Carb Sprout Salad

Sprout salad with red and yellow peppers.

Servings: 6

Ingredients

• 12 oz Sprouts, mung bean, mature, fresh, 1 container
• 1 medium red bell peppers , seeded and sliced
• 1 medium yellow bell peppers , seeded and sliced
• 1 tbsp olive oil
• 1/4 tsp low sodium soy sauce
• 1 pinch fresh lemon juice , about 1 squirt of lemon juice
• 1 tbsp cold water
• 2 tsp sweetener (sugar substitute) , equal to 2 teaspoons sugar
• 2 medium garlic cloves , peeled and minced
• 3 tbsp chili sauce (optional)
• 1 pinch salt and pepper , to taste
• 2 tbsp sunflower seeds (optional)
• 2 tbsp Sprouts, radish, fresh

Directions

• Wash and dry sprouts. Place in a bowl with the diced pepper.
• Whisk the dressing ingredients together and pour over the sprouts.
• Garnish with sunflower seeds. (optional)

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Tips For Successful Diet Programs

There is a lot in the news about the “best” and “worst” diet plans. What is most important are the common mistakes people make when following popular diet plans. These plans are necessarily bad (or good), but the following are some of the unhealthy mistakes people make when they “go on a diet.”

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1. Saving all your calories or “points” for one large evening meal.

Often people may skip breakfast and eat a really small lunch so they can have a huge dinner. This is not a good idea because skipping meals can slow down your metabolism and make weight loss more difficult. It’s also problematic because eating one large meal can spike blood sugar. It’s better to eat three similar-sized meals per day with a small snack mid-morning and mid-afternoon.

2. Eating too much fruit.

Some diet plans allow fruit as a “free” food. Fruit can’t be a free food because it contains a big dose of carbohydrates. Therefore, it is important to watch portion size and count carbs. Also, avoid dried fruit and fruit juice entirely, because they contain a large, concentrated amount of carbs in a very small portion size.

3. Not balancing diet — eating too much from one food group.

Sometimes when people start a new diet plan they think they need to be extreme. For example, they might know that protein foods are good choices, so that is all they eat for a prolonged period of time. They may have an egg for breakfast, a turkey burger without a bun for lunch, and a chicken breast with some green beans for dinner. These are not “bad” choices, but this diet is not well balanced for a long term maintenance plan and is lacking in vitamins, minerals, and fiber. You should include foods from all the other food groups too, such as fresh fruit, and healthy carbs like sweet potatoes and beans. Eating a well-balanced diet is not only healthy, but is more satisfying too.

4. Practicing good portion control with pre-packaged meals, but going back to old eating habits after it’s over.

Some diet plans provide only pre-packaged food. These foods can help people learn proper portion sizes (and can be convenient occasionally). If not properly educated and transitioned to change their lifestyle with regular grocery store foods on a maintenance program, they go back to their old eating habits and regain weight. It is a good idea to learn how to eat healthy with proper portion sizes from everyday foods that you can buy at the grocery store. Remember, healthy eating is not a diet, but a long-term lifestyle change.

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Here is a great recipe to throw on the grill these last warm days. It’s also a good visual lesson in proper portion size.

Chicken Kabobs

• 1 pint button mushrooms
• 1 large onion, slices into 1-inch chunks
• 1 red bell pepper, sliced into 1-inch chunks
• 1 green bell pepper, sliced into 1-inch chunks
• 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
• 8 bamboo skewers, soaked in warm water
• olive oil

Fresh ground pepper

1. Prepare an indoor or outdoor grill.
2. Assemble kabobs by alternating mushrooms, onions, peppers and chicken cubes on each skewer (making 8 skewers).
3. Brush all sides of kabobs with olive oil and grind fresh pepper to taste. Grill over medium heat for 10 minutes, turning occasionally.

Serving Size: 2 skewers

Yield: 4 servings

Nutritional info (per serving): 200 calories, 3 grams total fat, 1 gram saturated fat, 68mg cholesterol, 375mg sodium, 15g total carbohydrate, 3 grams dietary fiber, 27g protein

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