SOUPS
Low Fat Broccoli soup
Ingredients:
- 2 tablespoons margarine
- 1/2 cup chopped onion
- 3/4 cup chopped celery
- 2 – 10 oz. broccoli
- 2 cups fat free chicken broth
- 1 cup nonfat milk
- 1/2 lb. processed reduced fat cheese, cubed (Velveeta)
- salt and pepper to taste
- 2 tablespoons margarine
- 1/2 cup chopped onion
- 3/4 cup chopped celery
- 2 – 10 oz. broccoli
- 2 cups fat free chicken broth
- 1 cup nonfat milk
- 1/2 lb. processed reduced fat cheese, cubed (Velveeta)
- salt and pepper to taste
(Makes 5 servings)
1. In medium saucepan, heat margarine. Add onion, celery and cook until wilted
2. Add broccoli and chicken broth. Bring to a boil. Cover and simmer for 5 minutes until broccoli is tender
3. Put into blender and blend till it becomes puree
4. In the saucepan, stir together the broccoli puree, milk and cheese. Add salt and pepper to taste, and then heat. Add more broth or milk and re-season to adjust thickness of soup
Beef Barley Soup
Ingredients:
- 4 cups water
- 2 beef bullion cubes
- 1 potato, cubed
- 1 onion, cubed
- 1/2 bag frozen mixed vegetables
- 1/2 teaspoon garlic powder
- 1/2 pound boneless beef cut into cubes
- 1 cup barley
- 4 cups water
- 2 beef bullion cubes
- 1 potato, cubed
- 1 onion, cubed
- 1/2 bag frozen mixed vegetables
- 1/2 teaspoon garlic powder
- 1/2 pound boneless beef cut into cubes
- 1 cup barley
(Makes 8 servings)
1. In large pot add water ,beef cubes and all the ingredients except the barley. Cook approximately 30 minutes at a minimum heat, or until meat is fully cooked and potatoes are soft.
2. Add the quick cooking barley and cook another 15 minutes. Serve hot. Add salt and pepper to taste.
SALADS
Honey Orange Fruit Salad
Fruit salad:
- 1 large mango, peeled and diced
- 2 cups fresh blueberries
- 2 bananas, sliced
- 2 cups fresh strawberries, halved
- 2 cups seedless grapes
- 1 kiwi fruit, peeled and sliced
Honey orange sauce:
- 1/3 cup unsweetened orange juice
- 2 tablespoons lemon juice
- 1 1/2 tablespoons honey
- 1/4 teaspoon ground ginger
- dash nutmeg
1. Prepare fruits
2. Combine all the ingredients for the sauce and mix
3. Just before serving, pour honey orange sauce over fruits
Almond Chicken Salad with Asparagus
Ingredients:
- 2 cups asparagus
- 1/2 cup plain, non-fat yogurt
- 1 teaspoon curry powder
- 1 teaspoon fresh lemon juice
- 1/4 teaspoon salt
- 1/8 teaspoon fresh ground pepper
- 2 cups cooked skinless, boneless chicken breast, chopped
- 1/2 cup red bell pepper, seeded and chopped
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons sliced almonds, toasted
- spinach leaves
- 2 cups asparagus
- 1/2 cup plain, non-fat yogurt
- 1 teaspoon curry powder
- 1 teaspoon fresh lemon juice
- 1/4 teaspoon salt
- 1/8 teaspoon fresh ground pepper
- 2 cups cooked skinless, boneless chicken breast, chopped
- 1/2 cup red bell pepper, seeded and chopped
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons sliced almonds, toasted
- spinach leaves
2. Whisk together the yogurt, curry, lemon juice and salt
3. Add asparagus, chicken, bell pepper, cilantro and almonds and toss to coat
4. Serve on fresh spinach leaves
VEGETARIAN
Baked Potatoes with Chilli
- 6 russet potatoes
- 1 5.75 oz. can black, pitted, large olives
- 4-5 green onions
- 2-3 carrots
- 8 oz. of vegetarian chili
- 1 bunch broccoli, cut into small pieces and lightly cooked
- 1 cup cheddar cheese, shredded
- 8 oz. nonfat yogurt
1. Preheat oven to 375° F
2. Wash potatoes thoroughly and poke with a fork 4-5 times. Wrap in foil or place on a cookie sheet
3. Place in oven for 45-60 minutes or until soft
4. Chop olives and green onions into small slices and grate carrots.
5. Heat chili briefly until warm
6. Place olives, carrots, onions, broccoli, cheddar cheese, yogurt or sour cream, chili and salsa
7. Take out potatoes when finished cooking. Slice open and garnish with your favourites toppings
Vege-licious Rainbow Pizza
Ingredients:
- 3 whole wheat English muffins, split (6 halves)
- 1/2 cup pizza sauce
- Pizza toppings (choose any 3):
- grated carrots
- sliced mushrooms
- chopped broccoli
- pineapple chunks
- chopped green or red peppers
- sliced zucchini
- 1/2 cup low fat mozzarella cheese, grated
- 3 whole wheat English muffins, split (6 halves)
- 1/2 cup pizza sauce
- Pizza toppings (choose any 3):
- grated carrots
- sliced mushrooms
- chopped broccoli
- pineapple chunks
- chopped green or red peppers
- sliced zucchini
- 1/2 cup low fat mozzarella cheese, grated
1. Spread about one tablespoon sauce on each muffin half
2. Arrange your favourite toppings on the "crust" in a single layer. Use at least three colours
3. Sprinkle one tablespoon cheese on each pizza
4. Place pizzas on a baking sheet and bake at 350° F for 10 minutes, or until cheese is melted
CHICKEN
Lemon Chicken
Ingredients:
- 1-1/2 lb. chicken breast, skinned and fat removed
- 1/2 cup fresh lemon juice
- 1/2 cup fresh sliced lemon peel
- 3 teaspoons chopped fresh oregano or 1 teaspoon dried oregano, crushed
- 1 medium onion, sliced
- 1/4 teaspoon salt
- black pepper to taste
- 1/2 teaspoon paprika
- 1-1/2 lb. chicken breast, skinned and fat removed
- 1/2 cup fresh lemon juice
- 1/2 cup fresh sliced lemon peel
- 3 teaspoons chopped fresh oregano or 1 teaspoon dried oregano, crushed
- 1 medium onion, sliced
- 1/4 teaspoon salt
- black pepper to taste
- 1/2 teaspoon paprika
1. Place chicken in 13x9x2" glass baking dish
2. Mix lemon juice, lemon peel, oregano, and onions. Pour over chicken, cover and marinate in refrigerator several hours or overnight, turning occasionally
3. Sprinkle with salt, pepper, and paprika
4. Cover and bake at 325º F for 30 minutes. Uncover and bake 30 minutes more or until done
Spicy BBQ Chicken
Ingredients:
- 3 lb. chicken parts (breast, drumstick, and thigh), skin and fat removed
- 1 large onion, thinly sliced
- 3 tablespoon vinegar
- 3 tablespoon Worcestershire sauce
- 2 tablespoon brown sugar
- black pepper to taste
- 1 tablespoon hot pepper flakes
- 1 tablespoon chili powder
- 1 cup chicken stock or broth, skim fat from top
- 3 lb. chicken parts (breast, drumstick, and thigh), skin and fat removed
- 1 large onion, thinly sliced
- 3 tablespoon vinegar
- 3 tablespoon Worcestershire sauce
- 2 tablespoon brown sugar
- black pepper to taste
- 1 tablespoon hot pepper flakes
- 1 tablespoon chili powder
- 1 cup chicken stock or broth, skim fat from top
1. Place chicken in a 13x9x2" pan. Arrange onions over the top
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock
3. Pour over the chicken and bake at 350º F for 1 hour or until done
BEEF
Beef Stroganoff
Ingredients:
- 1 lb. lean beef (top round)
- 3 teaspoon vegetable oil
- 3/4 tablespoon finely chopped onion
- 1 lb. sliced mushrooms
- 1/4 teaspoon salt
- pepper to taste
- 1/4 teaspoon nutmeg
- 1/2 teaspoon dried basil
- 1/4 cup beef broth
- 1 cup plain low-fat yogurt
- 6 cup cooked macaroni, cooked in unsalted water
- 1 lb. lean beef (top round)
- 3 teaspoon vegetable oil
- 3/4 tablespoon finely chopped onion
- 1 lb. sliced mushrooms
- 1/4 teaspoon salt
- pepper to taste
- 1/4 teaspoon nutmeg
- 1/2 teaspoon dried basil
- 1/4 cup beef broth
- 1 cup plain low-fat yogurt
- 6 cup cooked macaroni, cooked in unsalted water
1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a non-stick skillet. Sauté onion for 2 minutes
2. Add beef and saute for additional 5 minutes. Turn to brown evenly. Remove from pan and keep hot
3. Add remaining oil to pan; saute mushrooms
4. Add beef and onions to pan with seasonings
5. Add beef broth, yogurt; gently stir in. Heat, but do not boil.
SEAFOOD
Mediterranean Baked Fish
Ingredients:
- 2 teaspoon olive oil
- 1 large onion, sliced
- 1 can (16 oz.) whole tomatoes, drained (reserve juice) and coarsely chopped
- 1 bay leaf
- 1 clove garlic, minced
- 3/4 cup apple juice
- 1/2 cup reserved tomato juice, from canned tomatoes
- 1/4 cup lemon and orange juice
- 1 tablespoon fresh grated orange peel
- 1 teaspoon fennel seeds, crushed
- 1/2 teaspoon crushed dried oregano, thyme, and basil
- black pepper to taste
- 1 lb. fish fillets (halibut, tilapia or pollock)
- 2 teaspoon olive oil
- 1 large onion, sliced
- 1 can (16 oz.) whole tomatoes, drained (reserve juice) and coarsely chopped
- 1 bay leaf
- 1 clove garlic, minced
- 3/4 cup apple juice
- 1/2 cup reserved tomato juice, from canned tomatoes
- 1/4 cup lemon and orange juice
- 1 tablespoon fresh grated orange peel
- 1 teaspoon fennel seeds, crushed
- 1/2 teaspoon crushed dried oregano, thyme, and basil
- black pepper to taste
- 1 lb. fish fillets (halibut, tilapia or pollock)
1. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft
2. Add all remaining ingredients except fish
3. Stir well and simmer 30 minutes, uncovered
4. Arrange fish in 10x6" baking dish; cover with sauce
5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily
DESSERTS
Banana Raisin Muffin
Ingredients:
- 1/4 cup sugar
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 1 1/2 cups whole wheat flour
- 1/4 cup olive oil
- 1/4 cup 1% milk
- 2 medium bananas, mashed (around 1 cup)
- 1 teaspoon vanilla
- 1/3 cup raisins
- 1/4 cup sugar
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 1 1/2 cups whole wheat flour
- 1/4 cup olive oil
- 1/4 cup 1% milk
- 2 medium bananas, mashed (around 1 cup)
- 1 teaspoon vanilla
- 1/3 cup raisins
1. Preheat oven to 375º F
2. Measure sugar, baking soda, salt and flour into a bowl. Stir well to combine ingredients
3. Add oil, milk, mashed bananas and vanilla; mix just until flour is moistened
4. Fold in raisins
5. Use a non-stick muffin pan, or muffin papers. Fill muffin cups 2/3 full with batter
6. Bake 15-20 minutes or until golden brown. Remove from pan right away
Ginger Snaps
Ingredients:
- 2 1/2 cups flour
- 1 tsp baking powder
- 1 tsp baking soda
- 1/2 tsp salt
- 3/4 cup maple syrup
- 1/4 cup molasses
- 1/2 cup oil
- 5 tbsp fresh ginger, grated
- 2 1/2 cups flour
- 1 tsp baking powder
- 1 tsp baking soda
- 1/2 tsp salt
- 3/4 cup maple syrup
- 1/4 cup molasses
- 1/2 cup oil
- 5 tbsp fresh ginger, grated
1. Preheat oven to 350F
2. In a large bowl, stir together the flour, baking powder, baking soda, and salt. Add the maple syrup, molasses, oil and ginger. Stir together until "just mixed."
3. Scoop spoon-sized portions onto a lightly oiled cookie sheet and bake for 12 to 15 minutes
References:
http://www.fitpregnancy.com
http://babyfit.sparkpeople.com
http://babyfit.sparkpeople.com
