Stirring the candy cane in your hot chocolate gives it a lovely peppermint flavor. It also adds a nice holiday touch if you are entertaining for the holidays.
Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients:
4 cups non-fat milk
2 Tbsp plus 2 tsp brown sugar
1 Tbsp plus 1 tsp unsweetened cocoa powder
1/8 tsp vanilla extract
4 small peppermint candy canes
Preparation:
1. Place the milk, brown sugar, cocoa powder, and vanilla in a medium-sized saucepan. Mix well with a wire whisk. Warm the mixture over medium heat until cocoa is comfortably warm, stirring constantly.
2. Divide the cocoa evenly among 4 mugs, and place one small candy cane in each mug as a garnish.
Serves 4
Per Serving Calories 138
Saturday, January 22, 2011
Friday, January 21, 2011
Low Calorie Chicken Tortilla Soup
By using canned tomatoes and broth, this soup literally comes together in about 20 minutes. It is a very quick, easy recipe for a last-minute supper or lunch.
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Ingredients:
1 clove garlic, finely chopped
1 lb. chicken breast tenders, cut into bite-sized pieces
1/2 cup chopped onion (1/2 of one medium)
1 tsp ground cumin
1 cup water
1 14 oz. can chicken broth
1 15 oz. can diced tomatoes, undrained
1 15. oz. can mexican style stewed tomatoes, undrained
Garnish:
2 oz. shredded, part-skim mozzarella cheese
2 oz. crushed, baked tortilla chips
Diced cilantro
Preparation:
1. Heat a large, high-sided pan, coated with cooking spray, over medium-high heat and add the garlic. Cook for one minute. Then add the chicken, onion, and cumin, and cook an additional 4-5 minutes, or until onions are soft and chicken is no longer pink.
2. Pour in the water, chicken broth, diced tomatoes, and stewed tomatoes. Bring to a boil, then reduce the heat and simmer for 10 minutes.
3. Ladle the soup into individual serving bowls, then top evenly with the cheese, chips, and cilantro.
Serves 6
Per Serving Calories 155
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Ingredients:
1 clove garlic, finely chopped
1 lb. chicken breast tenders, cut into bite-sized pieces
1/2 cup chopped onion (1/2 of one medium)
1 tsp ground cumin
1 cup water
1 14 oz. can chicken broth
1 15 oz. can diced tomatoes, undrained
1 15. oz. can mexican style stewed tomatoes, undrained
Garnish:
2 oz. shredded, part-skim mozzarella cheese
2 oz. crushed, baked tortilla chips
Diced cilantro
Preparation:
1. Heat a large, high-sided pan, coated with cooking spray, over medium-high heat and add the garlic. Cook for one minute. Then add the chicken, onion, and cumin, and cook an additional 4-5 minutes, or until onions are soft and chicken is no longer pink.
2. Pour in the water, chicken broth, diced tomatoes, and stewed tomatoes. Bring to a boil, then reduce the heat and simmer for 10 minutes.
3. Ladle the soup into individual serving bowls, then top evenly with the cheese, chips, and cilantro.
Serves 6
Per Serving Calories 155
Thursday, January 20, 2011
Chicken and Vegetable Enchiladas
This recipe for healthy chicken and vegetable enchiladas makes enough to serve an army. Serve up these healthy enchiladas if you are planning on feeding a number of guests. Add a small side salad with vinaigrette for a complete meal.
Prep Time: 10 minutes
Cook Time: 1 hour, 5 minutes
Total Time: 1 hour, 15 minutes
Ingredients:
1 tsp canola oil
1 1/2 cups chopped summer squash
1 15 oz. can black beans, drained and rinsed
1 cup fresh corn kernels
2 cups cooked, shredded skinless chicken breast
1/4 cup crumbled queso fresco
10 6-inch corn tortillas
3 cups enchilada sauce
1 cup shredded cheddar cheese
Preparation:
1. Preheat the oven to 350°F
2. Heat the canola oil in a large skillet over medium-high heat. Add the squash, black beans, and corn, and sauté for 5 minutes, until tender. Add the chicken, and cook 3 minutes, until heated.
3. Pour 2 cups of enchilada sauce in a 9x13-inch baking dish coated with cooking spray. Spoon a heaping 1/4 cup of the chicken mixture into the center of a corn tortilla. Sprinkle with about 2 tsp of queso fresco, and then roll the ends of the corn tortilla around the filling. Place the rolled tortillas, seam-side down into the baking dish. Repeat with the remaining tortillas and filling.
4. Pour the remaining 1 cup of enchilada sauce evenly over the enchiladas, and top with the cheddar cheese.
5. Bake, uncovered, 30 minutes until the cheese is melted and bubbly.
Serves 10
Per Serving Calories 235
Prep Time: 10 minutes
Cook Time: 1 hour, 5 minutes
Total Time: 1 hour, 15 minutes
Ingredients:
1 tsp canola oil
1 1/2 cups chopped summer squash
1 15 oz. can black beans, drained and rinsed
1 cup fresh corn kernels
2 cups cooked, shredded skinless chicken breast
1/4 cup crumbled queso fresco
10 6-inch corn tortillas
3 cups enchilada sauce
1 cup shredded cheddar cheese
Preparation:
1. Preheat the oven to 350°F
2. Heat the canola oil in a large skillet over medium-high heat. Add the squash, black beans, and corn, and sauté for 5 minutes, until tender. Add the chicken, and cook 3 minutes, until heated.
3. Pour 2 cups of enchilada sauce in a 9x13-inch baking dish coated with cooking spray. Spoon a heaping 1/4 cup of the chicken mixture into the center of a corn tortilla. Sprinkle with about 2 tsp of queso fresco, and then roll the ends of the corn tortilla around the filling. Place the rolled tortillas, seam-side down into the baking dish. Repeat with the remaining tortillas and filling.
4. Pour the remaining 1 cup of enchilada sauce evenly over the enchiladas, and top with the cheddar cheese.
5. Bake, uncovered, 30 minutes until the cheese is melted and bubbly.
Serves 10
Per Serving Calories 235
Wednesday, January 19, 2011
Low Calorie Pesto with Pasta
Low Calorie pesto may be hard to come by, but by using the appropriate amount of the key ingredients in pesto, it can easily become quite healthy and lower in calories than you might expect. Using a really good parmesan gives you the flavor you need without using a large amount of cheese.
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutesYield: 6 Servings
Ingredients:
12 oz. whole wheat spaghetti
1 cup fresh basil leaves, washed with stems removed
1/3 cup shredded parmesan cheese
2 Tbsp olive oil
1 Tbsp pine nuts
1 large clove of garlic
1/4 tsp salt
Preparation:
1. Bring a large pot of water to a boil. Add the spaghetti, and cook 8-10 minutes, or until Al dente. Drain, and set aside.
2. In a food processor or blender, combine the remaining ingredients for the pesto sauce, and process until smooth.
3. Toss the pasta together with the pesto sauce, and serve immediately.
Per Serving Calories 250
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutesYield: 6 Servings
Ingredients:
12 oz. whole wheat spaghetti
1 cup fresh basil leaves, washed with stems removed
1/3 cup shredded parmesan cheese
2 Tbsp olive oil
1 Tbsp pine nuts
1 large clove of garlic
1/4 tsp salt
Preparation:
1. Bring a large pot of water to a boil. Add the spaghetti, and cook 8-10 minutes, or until Al dente. Drain, and set aside.
2. In a food processor or blender, combine the remaining ingredients for the pesto sauce, and process until smooth.
3. Toss the pasta together with the pesto sauce, and serve immediately.
Per Serving Calories 250
Tuesday, January 18, 2011
Bowtie Pasta with Fresh Tomato and Basil
Fresh tomatoes are certainly the tastiest choice for this recipe. But, if you are really pressed for time, substitute one 28-oz. can of diced tomatoes to help this quick dish come together even faster. Serve with a tossed green salad for a satisfying, meatless meal.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
1 16 oz. package bowtie pasta, uncooked
1 Tbsp olive oil
4 cloves of garlic, finely chopped
2 lb. tomatoes, chopped (4 cups)
3/4 cup chopped yellow bell pepper (1/2 of a large pepper)
1/4 cup chopped basil
1/2 tsp ground black pepper
1/4 tsp salt
2 1/2 oz. shaved mozzarella cheese (2/3 cup)
Preparation:
1. Cook the pasta according to package directions. Drain.
2. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and cook 2 minutes. Add the tomatoes and yellow pepper and cook an additional 6-7 minutes or until the peppers are tender.
3. In a large bowl, toss together the pasta, tomato mixture, basil, pepper, and salt. Stir in the mozzarella, and serve.
Makes 12 cups
Per Serving (1 1/2 cups) Calories 273
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
1 16 oz. package bowtie pasta, uncooked
1 Tbsp olive oil
4 cloves of garlic, finely chopped
2 lb. tomatoes, chopped (4 cups)
3/4 cup chopped yellow bell pepper (1/2 of a large pepper)
1/4 cup chopped basil
1/2 tsp ground black pepper
1/4 tsp salt
2 1/2 oz. shaved mozzarella cheese (2/3 cup)
Preparation:
1. Cook the pasta according to package directions. Drain.
2. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and cook 2 minutes. Add the tomatoes and yellow pepper and cook an additional 6-7 minutes or until the peppers are tender.
3. In a large bowl, toss together the pasta, tomato mixture, basil, pepper, and salt. Stir in the mozzarella, and serve.
Makes 12 cups
Per Serving (1 1/2 cups) Calories 273
Monday, January 17, 2011
Double Chocolate Pancakes with Strawberry Sauce
Flavanol-rich chocolate masks fiber-heavy wheat flour and flaxseeds in this version of chocolate pancakes.
This makes 6 servings of 2 pancakes with 1/3 cup topping each.
Ingredients:
Strawberry Sauce
• 1 16-ounce package frozen unsweetened strawberries
• 1 tablespoon pure maple syrup
Pancakes
• 1/2 cup whole wheat flour
• 1/2 cup all-purpose flour
• 1/4 cup unsweetened cocoa powder
• 1/4 cup sugar
• 2 tablespoons ground flaxseed
• 1 1/2 teaspoons kosher salt
• 1 egg
• 1 egg white
• 1 cup skim milk
• 1 tablespoon canola oil
• 1 teaspoon vanilla extract
• 1/2 cup semisweet chocolate chips
Directions:
1. Strawberry sauce: Combine frozen strawberries, maple syrup and 2 tablespoons water in a large saucepan. Bring the mixture to a boil. Then reduce the heat to medium-low and simmer for 10 to 15 minutes, or until the sauce reaches a syrupy consistency and coats the back of a spoon. As the sauce simmers, break up the whole berries with a wooden spoon or fork.
2. While the sauce is simmering, prepare pancake batter: In a large mixing bowl, whisk together the flours, cocoa, sugar, flaxseed, baking powder and salt.
3. In a medium bowl, lightly beat the whole egg and egg white. Then add the milk, oil and vanilla and whisk until combined.
4. Pour the wet ingredients over the dry ingredients and stir until the batter is just blended and no dry streaks remain. Take care not to over-mix, as this will cause the pancakes to be chewy. Delicately fold in the chocolate chips. If time allows, let batter rest for 10 minutes.
5. When strawberry sauce has reached syrupy consistency, remove from heat.
6. Liberally coat a large skillet or griddle with oil spray. Preheat it over medium heat. After two minutes, ladle about 1/4 cup batter per pancake onto the surface.
7. Cook the pancakes until small bubbles form around edges, 1 to 2 minutes. Flip the pancakes over and cook about 1 minute longer. Recoat the skillet with oil spray between batches to prevent the pancakes from sticking.
8. To serve, top 2 pancakes with about 1/3 cup warm strawberry sauce and a sprinkling of chocolate chips on each plate.
Nutritional information per serving:
277 calories,
9 grams fat (3 grams saturated fat),
7 grams protein,
47 grams carbohydrates,
6 grams fiber,
35 milligrams cholesterol,
260 milligrams sodium
This makes 6 servings of 2 pancakes with 1/3 cup topping each.
Ingredients:
Strawberry Sauce
• 1 16-ounce package frozen unsweetened strawberries
• 1 tablespoon pure maple syrup
Pancakes
• 1/2 cup whole wheat flour
• 1/2 cup all-purpose flour
• 1/4 cup unsweetened cocoa powder
• 1/4 cup sugar
• 2 tablespoons ground flaxseed
• 1 1/2 teaspoons kosher salt
• 1 egg
• 1 egg white
• 1 cup skim milk
• 1 tablespoon canola oil
• 1 teaspoon vanilla extract
• 1/2 cup semisweet chocolate chips
Directions:
1. Strawberry sauce: Combine frozen strawberries, maple syrup and 2 tablespoons water in a large saucepan. Bring the mixture to a boil. Then reduce the heat to medium-low and simmer for 10 to 15 minutes, or until the sauce reaches a syrupy consistency and coats the back of a spoon. As the sauce simmers, break up the whole berries with a wooden spoon or fork.
2. While the sauce is simmering, prepare pancake batter: In a large mixing bowl, whisk together the flours, cocoa, sugar, flaxseed, baking powder and salt.
3. In a medium bowl, lightly beat the whole egg and egg white. Then add the milk, oil and vanilla and whisk until combined.
4. Pour the wet ingredients over the dry ingredients and stir until the batter is just blended and no dry streaks remain. Take care not to over-mix, as this will cause the pancakes to be chewy. Delicately fold in the chocolate chips. If time allows, let batter rest for 10 minutes.
5. When strawberry sauce has reached syrupy consistency, remove from heat.
6. Liberally coat a large skillet or griddle with oil spray. Preheat it over medium heat. After two minutes, ladle about 1/4 cup batter per pancake onto the surface.
7. Cook the pancakes until small bubbles form around edges, 1 to 2 minutes. Flip the pancakes over and cook about 1 minute longer. Recoat the skillet with oil spray between batches to prevent the pancakes from sticking.
8. To serve, top 2 pancakes with about 1/3 cup warm strawberry sauce and a sprinkling of chocolate chips on each plate.
Nutritional information per serving:
277 calories,
9 grams fat (3 grams saturated fat),
7 grams protein,
47 grams carbohydrates,
6 grams fiber,
35 milligrams cholesterol,
260 milligrams sodium
Ham and Swiss Cheese Sandwich with Red Grape Salad
Clocking in about 400 calories:
2 slices whole-grain bread
1 1/2 oz. ham
1 oz. slice low-fat Swiss cheese
1/2 cup baby spinach
1 Tbsp. mustard
1 cup red grapes, halved
2 Tbsp. sliced almonds
2 Tbsp. chopped fresh mint
Choose a bread with fewer than 100 calories a slice.
Make sandwich with bread, ham, cheese, spinach and mustard.
Toss grapes with almonds and mint.
2 slices whole-grain bread
1 1/2 oz. ham
1 oz. slice low-fat Swiss cheese
1/2 cup baby spinach
1 Tbsp. mustard
1 cup red grapes, halved
2 Tbsp. sliced almonds
2 Tbsp. chopped fresh mint
Choose a bread with fewer than 100 calories a slice.
Make sandwich with bread, ham, cheese, spinach and mustard.
Toss grapes with almonds and mint.
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