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Old 09-27-2004, 10:07 PM   #1
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Default Chicks in the Kitchen - Healthy Recipes

Although 3FC does already have several areas that we can go to find recipes, I thought it would be neat to have our own area to post not only recipes we like, but also lowfat cooking tips and things like that. I do have a lot of recipes, but if we all contribute to this thread, it can really grow! I think a big part of my staying with my plan involves trying new things and not getting stuck in the same old rut of eating baked chicken and salads every day. As our recipe collection grows, I will come back in and organize by category, but for now - let's just start sharing!
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Old 09-27-2004, 10:18 PM   #2
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PUMPKIN MUFFINS

1 box spice cake mix
a can of pure pumpkin (not pumpkin pie filling)
1/2 c. water

Stir all three ingredients together and bake per directions on the box of cake mix.

Bake in muffin tins.

Makes 24 muffins.

1 muffin = 1 WW point

*Guys, many of my recipes are ones from WW, and I will post the points. This recipe is rich in fiber and other nutrients - just take a look at the nutrition label on the pumpkin! I think each muffin averages out to be around 50 - 60 cals.
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Old 09-28-2004, 09:00 AM   #3
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Ok, so this isn't a recipe, it's a question, but I thought it would go here rather nicely.

What are some of your favorite healthy snacks?

Include recipes or directions if necessary. In a few days we should have a nice resource of healthy foods to munch on!

Some of mine are:

mini cheddar rice cakes, fat-free potato chips, fudgesicles, string cheese, Slim Fast peanut butter crunch bars, boiled eggs, wheat thins, triscuits, Italian ice pops
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Old 09-28-2004, 11:00 PM   #4
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I like the low fat chocolate chunk granola bars, Klondike low fat ice cream sandwiches, fat free fudge bars, foldovers (1 slice of lite bread with 1 slice light ham and a bare smidge of mayo), Oh, and my favorite chocolate fix for 1 pt. are the chocolate pumpkin muffins (can't taste the pumpkin...just get a super moist result every time!!)
You make these the same as the pumpkin spice muffins (above), but instead substitute a devil's food cake mix for the spice cake mix! Both recipes are fabulous, and are terrific for breakfast!!!
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Old 09-29-2004, 09:02 AM   #5
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I enjoy smoothies. There is a low point smoothie recipe I can give you guys. Also if you are interested, I have the recipie for the 0 point vegetable soup.

Donna
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Old 09-29-2004, 11:33 AM   #6
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Default Donna..

Would like both please!!

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Old 09-29-2004, 11:57 AM   #7
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Yes, yes, yes, please!
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Old 09-29-2004, 02:36 PM   #8
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Smile 2 Point Smoothie

1/2 cup of non-fat plain yogurt
1/2 cup of frozen strawberries
1/2 banana
1/2 cup of crushed ice with water in it
2 packs of or 2 teaspoons of splenda
Blend in a blender or a smoothie maker. If you want to use orange juice instead of water that will add one point. This makes a very big glass and is very filling.
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Old 09-29-2004, 02:41 PM   #9
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Smile ZERO point vegetable soup

2/3 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken, or vegetable)
1 1/2 cups of diced green cabbage

1/2 cup green beans
1 Tbsp. tomato paste
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/2 cup diced zucchini

1. In large saucepan sprayed with nonstick cooking spray, saute' the carrot, onion, and garlic over low heat until softened, about 5 minutes.

2. Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender.

3. Stir in zucchini and heat 3-4 minutes. Serve hot. Makes 4 1-cup servings.

This recipe only contains foods from the Core Food List.

Enjoy!
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Old 09-29-2004, 08:44 PM   #10
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One snack I dearly love are chewy granola bars.....and so many of them in the stores are so full of fat and sugar and preservatives.......so I was glad when I found this recipe.

LOWFAT CHEWY FRUIT & OATMEAL BARS
3/4 cup brown sugar
1/2 cup white sugar
8-oz lowfat yogurt
2 egg whites
2 tablespoons vegetable oil
2 tablespoons milk
2 teaspoons vanilla extract
1-1/2 cups flour
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
3 cups oats
1 cup dried mixed fruit, raisins or cranberries


Combine sugars, yogurt, eggs, oil, milk and vanilla. Mix well. Combine dry ingredients and then add to yogurt mixture. Stir in oats and fruit. Spread in an ungreased 13x9 pan. Bake 28-32 minutes at 350deg or until light golden brown. Cool completely and cut into bars.

p.s.........you can get a little creative with flavored yogurts and different fruits......I like lemon yogurt and fresh blueberries.... ...Enjoy!
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Last edited by MsRD; 09-29-2004 at 08:47 PM.
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Old 10-08-2004, 06:53 PM   #11
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INGREDIENTS:
2 tablespoons vegetable oil or olive oil
4 cloves garlic, chopped
1/2 pound 97% lean ground beef
1/2 small head cabbage, shredded
1 red bell pepper, cut into strips
2 tablespoons light soy sauce
1 teaspoon cornstarch
1/2 cup water
1 teaspoon ground black pepper

--------------------------------------------------------------------------

DIRECTIONS:

Heat a wok or large skillet over medium-high heat, and add oil. Saute garlic for about 5 seconds, then add ground beef. Stir-fry until beef is evenly brown. DRAIN WELL- rinse if needed. Stir in cabbage and pepper, and cook until vegetables are tender, and beef is fully cooked. Stir in soy sauce. Mix together cornstarch and water, and stir in. Season with pepper. Cook, stirring, until sauce has thickened.


Serve over steamed brown rice- you'll never taste the difference- trust me!
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Old 10-11-2004, 09:54 PM   #12
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Default Lemon Blueberry Oatmeal Muffins

These are low fat and I substituted Splenda for the sugar, but it only has 1/2 cup, so if you aren't concerned about the sugar, go for it! They taste really yummy!

1 & 1/2 cup quick or old fashioned oats
1 cup all purpose flour (add an addiotnal 2 Tbsp if using old fashioned oats)
1/2 cup sugar
1 Tbsp baking powder
1/4 tsp salt (optional)
1 cup skim milk
2 egg whites (lightly beaten)
2 Tbsp vegetable oil
1 tsp grated lemon peel (zest of lemon)
d1 tsp vanilla
1 cup fresh or frozen (don't thaw) blueberries

Topping:
1/4 cup oats
1 Tbsp brown sugar
Mix together and set aside

Heat oven to 400.
Line 12 medium muffin cups with baking cups.
Combine oats with remaining dry ingredients in large bowl; mix well.
In small bolw combine milk, egg whites, oil, lemon peel and vanilla: mix well.
Add to dry ingredients.
Stir until moistened.
Gently stir in berries.
Fill muffin cups almost full.
Sprinkle with topping.
Bake 2o-24 minutes or until light golden brown.
Cool muffins 5 minutes before removing from pan.
Makes 1 dozen

Nutional information for 1 muffin
Cal 180, Cal from fat 30, total fat 3.5 gm, Sodium 150 mg,
Total Carbs 33gms (would be much lower if using Splenda!)
Dietary fiber 2 gms
Protein 5 grms
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Old 10-16-2004, 02:16 PM   #13
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SOUTHERN BAKED SWEET POTATOES WITH APPLES

4 large sweet potatoes
4 large apples
3 tablespoons lemon juice
1 teaspoon cinnamon
3/4 cup brown sugar (or less, depending on your tastes and type of apples)
6 tablespoons margarine, melted
1/2 cup pecans, chopped
Peel sweet potatoes and slice. Put in pot with enough water to cover. Bring to boil; reduce heat and simmer 10-15 minutes until soft. Peel, halve, core, and slice apples. sprinkle apples with lemon juice. coat 13x9 pan with nonstick spray. Layer apples and sweet potatoes in alternating layers. In bowl, mix brown sugar, melted margarine, cinnamon and pecans. Spoon over potaotes and apples. Bake at 350deg for 30 minutes.
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Old 10-23-2004, 10:44 PM   #14
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HERB ROASTED CHICKEN BREASTS
2 tablespoons lemon juice
2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon rosemary
1/2 teaspoon thyme
1/4 teaspoon pepper
4 skinless boneless chicken breasts
12 cloves garlic
1-1/2 pounds potatoes, halved
4 carrots, cut in 1" pieces
1/2 pound small mushrooms
1 cup chicken stock
stir together lemon juice, oil, salt, rosemary, thyme and pepper; set aside. In a large shallow baking dish, toss together garlic, potatoes, carrots, mushrooms and 2 tablespoons of the herb mixture. Spread out in a pan. Arrange chicken on vegetables. sprinkle with remaining herb mixture. (This may be prepared to this point and refrigerated 1 day)
Bake, uncovered for 20 minutes at 450 degrees. reduce emp to 375 and bake 25 minutes longer, until chicken is no longer pink and veggies are tender. Transfer to heated platter. Add stock to pan and bring to boil. Boil until syrupy, about 5 minutes. Pour over chicken and veggies.
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Old 11-03-2004, 11:49 PM   #15
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Default southwest shrimp soft tacos


The trick: Sear in juices.
For her Southwestern Shrimp Soft Tacos, Jacki Pearson, executive sous-chef at Green Valley Spa in St. George, Utah, turns on the high heat to lock in the marinade and the shrimp's natural flavors with hardly any oil. Use this technique with thin cuts of pork, beef or poultry, too: Toss a piece of meat into an extra-hot pan and sear both sides (a minute or two) until a golden crust forms and meat cooks through.
Serves 4
Marinade
1 1/2 tbsp minced red onion
1/2 tsp finely chopped garlic
1 tbsp honey
1 tsp chopped fresh cilantro
1/2 cup freshly squeezed lime juice
1/2 tsp Jamaican jerk or Cajun seasoning
1/8 tsp paprika
16 shrimp, shelled, deveined, tails removed
Corn relish
2 ears corn (or 1 cup canned or frozen and thawed)
Vegetable-oil cooking spray
6 Roma tomatoes, diced
1 green onion, chopped
Lime- or lemon-pepper seasoning
Tacos
4 lowfat whole-wheat tortillas
1 tsp chopped fresh cilantro
1 green onion, chopped
Combine marinade ingredients with 1/4 cup water and season with salt. Add shrimp; refrigerate 1 hour. To make relish, cut corn kernels off cob. Lightly spray a sturdy skillet with cooking spray and heat over moderately high heat. (Avoid Teflon pans, which should not be used when cooking at such high temperatures.) Stir-fry corn until golden brown. Pour corn into a bowl and add remaining relish ingredients; season with salt. Remove shrimp and reserve marinade. Lightly spray the same skillet with cooking spray and heat on high until very hot. Toss in a few shrimp at a time and cook until just opaque; remove shrimp. Pour marinade into pan, bring to boil and boil for 2 minutes; lower heat and simmer until thick. Put 4 shrimp on each tortilla; top with corn relish and marinade sauce. Sprinkle with cilantro and green onion.
Nutritional analysis per serving:181 calories, 1.3 g fat (0.2 g saturated fat), 35 g carbohydrates, 10.3 g protein, 11.5 g fiber
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