tag:blogger.com,1999:blog-33466619202012821302024-03-13T23:00:15.422-07:00Nosh N' NutritionNutrition Student Cooking Mostly Healthy(for me) and the Occasional Indulgence(for everyone else) :)Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.comBlogger63125tag:blogger.com,1999:blog-3346661920201282130.post-2217986420673514772012-10-31T21:00:00.000-07:002012-10-31T21:00:43.462-07:00Crock Pot Honey Sesame Chicken<div class="separator" style="clear: both; text-align: center;">
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I knew it had been a very long time since my last recipe post, but I never would have guessed my most recent post was this past January. Wow, I have to be the worst blogger ever! Although I have been swamped with work and tons of side projects, I haven't abandoned the world of cooking and nutrition. Many nights of getting home late and still trying to cook dinner, I admit, I just choose one of my favorite go-to recipes. That way there is little risk of disaster and the element of research/substitution of ingredients is eliminated. Although it doesn't always happen, I like to try to make at least one new recipe each week, which means I do have quite a few updates to add to the blog. I also have an absurd amount of recipes saved on Pinterest that I plan to make in the future. This recipe for Crock Pot Honey Sesame Chicken is one that I had pinned a while back and just got around to making. I love the fact that the prep work was super easy and that it cooked while I was working. I was especially excited with the result. The chicken had a lot of flavor, sweet from the honey with a hint of salty from the soy sauce. It was tender and still light in comparison to most oriental chicken dishes. I served it over brown rice with steamed broccoli on the side. So much healthier than Chinese take-out! </div>
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<div style="text-align: center;">
<b>Crock Pot Honey Sesame Chicken</b></div>
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<b>serves 5</b></div>
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<b><br /></b></div>
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<b>Ingredients</b></div>
<div style="text-align: center;">
1.25 lbs boneless skinless chicken breasts</div>
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salt and pepper</div>
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1/2 cup honey</div>
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1/4 cup soy sauce</div>
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2 tbsp diced onion</div>
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2 tbsp ketchup</div>
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1 tbsp canola oil</div>
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2 garlic cloves, minced</div>
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1/4 tsp red pepper flakes</div>
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2 tsp corn starch, dissolved in 3 tbsp water</div>
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1 tbsp sesame seeds</div>
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1. Season chicken breasts with salt and pepper and place in crock pot.</div>
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2. In a small bowl combine honey, soy sauce, onion, ketchup, canola oil, garlic, and red pepper flakes.</div>
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3. Cook on low for 3-4 hours or on high 1 1/2-2 1/2 hours.</div>
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4. Remove chicken from crock pot, leave sauce.</div>
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5. Dissolve cornstarch in 3 tbsp of water and pour into crock pot.</div>
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6. Replace lid and cook on high for 10 minutes or until slightly thickened.</div>
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7. Cut chicken into bite size pieces, then return to crock pot and toss with sauce before serving.</div>
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8. Sprinkle with sesame seeds, and serve over rice or noodles.</div>
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<b>Nutrition: </b>258 calories, 31g carbohydrate, 25g protein, 5g fat</div>
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Weight Watchers Points: 6</div>
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Weight Watchers Plus Points: 7</div>
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<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com4tag:blogger.com,1999:blog-3346661920201282130.post-4035754665170323692012-01-23T10:45:00.000-08:002012-01-23T10:45:51.989-08:00Diet Friendly Dumplings<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZZKIDvskOhyphenhyphenymJuIJYDVFOLkB4dncAQ5bgHWPX3i_KpxgM1Nl7urRPNViKAHtuBfzUdvxjXhZGM5r6MPQwWLYqoFXCfbxUlBn8S4og-G9uFZB1YvKor9z1NqMAtMrfvULIhx4pQErDj43/s1600/dumplings.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZZKIDvskOhyphenhyphenymJuIJYDVFOLkB4dncAQ5bgHWPX3i_KpxgM1Nl7urRPNViKAHtuBfzUdvxjXhZGM5r6MPQwWLYqoFXCfbxUlBn8S4og-G9uFZB1YvKor9z1NqMAtMrfvULIhx4pQErDj43/s400/dumplings.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKhT8rKce9kiF3UvSkoHME0-P6OWEYJJfgrCSNDPp8kn7DAsPCiYJ8NRPTCpvCm_Grm8_T0eSCF0Noqy9sXmglfsop0Smc-Cc4zdE557grYzlzRmk881mXHJs_tje4I3JHT1F8Tjazt6pe/s1600/dumplings2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKhT8rKce9kiF3UvSkoHME0-P6OWEYJJfgrCSNDPp8kn7DAsPCiYJ8NRPTCpvCm_Grm8_T0eSCF0Noqy9sXmglfsop0Smc-Cc4zdE557grYzlzRmk881mXHJs_tje4I3JHT1F8Tjazt6pe/s400/dumplings2.jpg" width="400" /></a></div>I'm excited to finally post a new recipe after quite some time away from Nosh N' Nutrition. The weather in Alabama is absolutely crazy, but on one of our cooler January nights, I was really in the mood for a warm, comfort food dish. Instead of slaving away in the kitchen for hours, I settled on a simple crockpot recipe that I had been eyeing on <a href="http://pinterest.com/lamandle/">Pinterest</a> (along with tons of other fabulous recipes) for Chicken and Dumplings. Generally "comfort food" has a negative connotation in the world of healthy eating, but after studying the original ingredients, I didn't have to change much in order to make a light version. This was very easy to make and tuned out to be a wonderful meal. It reminded me so much of Cracker Barrel's Chicken and Dumplings, which I order occasionally. While their dish is just as tasty, I think I enjoyed my version more simply because I knew the exact ingredients and nutritional content. I will definitely be making this again soon!<br />
<div style="text-align: center;"><b>Chicken and Dumplings</b></div><div style="text-align: center;"><b>serves 6</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">1 pound boneless skinless chicken breasts</div><div style="text-align: center;">2 tbsp light butter</div><div style="text-align: center;">2 cans 98% fat free Cream of Chicken soup</div><div style="text-align: center;">1 can chicken broth</div><div style="text-align: center;">1/2 medium onion, diced</div><div style="text-align: center;">1 tbsp dried parsley</div><div style="text-align: center;">4 Grands flaky refrigerator biscuits</div><div style="text-align: center;"><br />
</div><div style="text-align: left;"></div><ol><li>Put the chicken, butter, soup, broth, parsley, and onions in the crockpot and cook on high for 4-6 hours.</li>
<li>As the chicken cooks and gets tender, break/shred it up with a fork or knife.</li>
<li>Cut your biscuits into strips (about 3 per biscuit). Stir into chicken mixture and cook for another hour.</li>
</ol><div><b>Nutrition:</b> 255 calories, 25g carbohydrate, 19g protein, 9g fat, 2g fiber</div><div>Weight Watchers Points: 6</div><div>Weight Watchers Plus Points: 7</div><br />
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<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com4tag:blogger.com,1999:blog-3346661920201282130.post-19054376416797050192011-10-02T16:28:00.000-07:002011-10-02T16:28:54.017-07:00Fall is Nice with Pumpkin Spice<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyomdzfiJ6uqL5WzVz2JLFM2Im6zTB5QECTsry5pLuWb1zLINQsOC4bJHteGbZcMseCWislWSb1kugUPXIFDPc2yOvR53E3P4x8tekjPSuYFrsLVdpuJhHpVLJHWAxIeIvJtDJUVplFomo/s1600/IMG_0881.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyomdzfiJ6uqL5WzVz2JLFM2Im6zTB5QECTsry5pLuWb1zLINQsOC4bJHteGbZcMseCWislWSb1kugUPXIFDPc2yOvR53E3P4x8tekjPSuYFrsLVdpuJhHpVLJHWAxIeIvJtDJUVplFomo/s400/IMG_0881.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8xVpcVeQxYMWoAlr_tYkk7C1QT2Pg2-Ede2ahhSS9u8m-KU8nbCfWiqtVYCnFD88Ddvo3WuI1ytYPy2l3DXhV19bgid8LL_GGfid7cuB24dlUy1Dd2Sfi8maUCV-p3MSRNssRT9JZ5I18/s1600/IMG_0877.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="355" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8xVpcVeQxYMWoAlr_tYkk7C1QT2Pg2-Ede2ahhSS9u8m-KU8nbCfWiqtVYCnFD88Ddvo3WuI1ytYPy2l3DXhV19bgid8LL_GGfid7cuB24dlUy1Dd2Sfi8maUCV-p3MSRNssRT9JZ5I18/s400/IMG_0877.JPG" width="400" /></a></div>So I realize that it has been over 4 months since I have posted a new recipe, but I am finally back! While I make no promises, I am going to try to post at least once a week. Since my last post, I have officially started my own business, which seems to consume most of my waking (and some sleeping) hours. In the midst of everything, I have still been cooking. There just hasn't been much time for trial and error of adapting new recipes, much less analyzing the nutrient content or writing about it. I have missed creating and modifying recipes so my goal is to set aside some spare time each week and devote it to doing just that.<br />
<br />
The recipe that I have today is the perfect way to kick off the Fall season. I have always associated the cool autumn weather with the scent of pumpkin spice, and the smell of these pumpkin pecan cookies baking in the oven seemed so perfect. Not only are they soft, chewy, and delicious, but they are also low in fat and sugar, and packed with fiber and Beta Carotene. I found the recipe at <a href="http://SkinnyTaste.com/">SkinnyTaste.com</a>, which is a fabulous source for healthy, weight-watcher friendly recipes. Try these cookies for dessert or pair them with coffee for a perfect breakfast treat. I see many more pumpkin recipes in my near future!<br />
<div style="text-align: center;"><br />
</div><div style="text-align: center;"><u>Pumpkin Spice Oatmeal Pecan Cookies</u></div><div style="text-align: center;">serves 16</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">1 cup whole wheat flour</div><div style="text-align: center;">2 cups quick oats</div><div style="text-align: center;">1 tsp baking powder</div><div style="text-align: center;">1/2 tsp salt</div><div style="text-align: center;">1/2 tsp baking soda</div><div style="text-align: center;">1/2 tsp ground cinnamon</div><div style="text-align: center;">2 tsp pumpkin pie spice</div><div style="text-align: center;">2 tbsp unsalted butter, room temperature</div><div style="text-align: center;">1/2 cup Splenda (or sweetener of choice)</div><div style="text-align: center;">1/2 cup unpacked brown sugar</div><div style="text-align: center;">1 large egg</div><div style="text-align: center;">6 tbsp canned pumpkin</div><div style="text-align: center;">2 tsp vanilla extract</div><div style="text-align: center;">3/4 cup chopped pecans</div><div style="text-align: left;"></div><ol><li>Preheat oven to 350 degrees. Line two baking sheets with wax paper.</li>
<li>In a medium size bowl, whisk together flour, oats, baking powder, salt, baking soda, cinnamon, and pumpkin pie spice.</li>
<li>In a large bowl, cream together butter, Splenda, and brown sugar with a hand mixer. Add the egg, pumpkin, and vanilla extract. Mix together. Stir in the pecans.</li>
<li>Add the dry mixture to the wet mixture. Stir to combine.</li>
<li>Place 16 tablespoons of dough on each baking sheet, evenly separated.</li>
<li>Bake for 10-12 minutes.</li>
</ol><div><b>Nutrition</b> (2 cookies): 136 calories, 18g carbohydrates, 4g protein, 6g fat, 3g fiber</div><div>Weight Watchers points: 3</div><div>Weight Watchers Plus points: 4</div><br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com2tag:blogger.com,1999:blog-3346661920201282130.post-15941569420024297822011-05-30T12:30:00.000-07:002011-05-30T12:32:18.821-07:00Vegetable Lasagna: White and Light<div style="text-align: center;"><div class="separator" style="clear: both; text-align: left;">I completely enjoy my homemade turkey lasagna with classic tomato sauce, but I figured I would mix it up a bit and make vegetable lasagna with a white sauce. I found the original recipe by <a href="http://recipegirl.com/">Recipe Girl</a> and loved the fact that it was full of so many fresh summer veggies. I altered the recipe a bit in order to give it a healthy twist. The sauce was light and provided just enough flavor to let the vegetables star in the creamy dish. While there was a good amount of prep work involved, in my opinion, it was absolutely worth it. It was a great summer entree paired with a fresh garden salad.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP_bUtRwBIIhcUfTW8nrf2HRqE_OhVChBcDmY5RB4iizvYJO825ONK7LKKjfMdx0WqsQMrdY7h3UqGeHhscP4pk36PWLFuZ569k8jsrTUObjzqprzYkMWtxdRZhEmZni6g8d68Nq38A7uE/s1600/IMG_0290.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="367" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP_bUtRwBIIhcUfTW8nrf2HRqE_OhVChBcDmY5RB4iizvYJO825ONK7LKKjfMdx0WqsQMrdY7h3UqGeHhscP4pk36PWLFuZ569k8jsrTUObjzqprzYkMWtxdRZhEmZni6g8d68Nq38A7uE/s400/IMG_0290.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdX99xYjogu3-v_Zxy0nOZ7DMx8DHrwR0AD2x6ZSZt58ss9wHdT47f34DplhzJJ8Fp1bff1S8rq87SC4tsTGOjAcHuW5ILd3ZQndf6PouxI7_N52vbEkcAxS9HcOrZ0NE8nT6e5iFJNW-G/s1600/IMG_0292.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="311" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdX99xYjogu3-v_Zxy0nOZ7DMx8DHrwR0AD2x6ZSZt58ss9wHdT47f34DplhzJJ8Fp1bff1S8rq87SC4tsTGOjAcHuW5ILd3ZQndf6PouxI7_N52vbEkcAxS9HcOrZ0NE8nT6e5iFJNW-G/s400/IMG_0292.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="font-weight: normal;"><br />
</span></b></div><b>Vegetable Lasagna</b><br />
<b><span class="Apple-style-span" style="font-size: xx-small;">adapted from <a href="http://recipegirl.com/">Recipe Girl</a></span></b><br />
<b>serves 9</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">2 cups chopped onion<br />
4 cloves garlic, minced<br />
2 cups chopped zucchini<br />
2 cups chopped yellow squash<br />
2 cups thinly sliced carrots<br />
2 cups chopped broccoli<br />
1 tsp salt, divided<br />
1/2 cup flour<br />
3 1/2 cups fat-free milk<br />
1 cup grated parmesan cheese<br />
1/4 tsp ground black pepper<br />
dash of nutmeg<br />
10 oz. package frozen chopped spinach, thawed and squeezed dry<br />
1 1/2 cups fat-free cottage cheese<br />
2 cups fat-free shredded mozzarella cheese<br />
9 whole-wheat lasagna noodles<br />
<div style="text-align: left;"></div><ol><li style="text-align: left;">Preheat oven to 375 degrees.</li>
<li style="text-align: left;">Heat a large skillet over medium-high heat. Spray with cooking spray. Add onion and saute for 4 minutes or until tender; add garlic and saute for another minute. Spoon onion mixture into a large bowl.</li>
<li style="text-align: left;">Spray the skillet again with cooking spray and add zucchini and squash. saute for 4 minutes or until tender. Add to onion mixture.</li>
<li style="text-align: left;">Spray the skillet again with cooking spray. Add carrots and saute for 4 minutes; add broccoli and saute for another 4 minutes until tender crisp. Add to onion mixture and sprinkle with 1/2 tsp salt. Stir well to combine.</li>
<li style="text-align: left;">Place flour in a medium sauce pan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly; cook 2 minutes or until thickened. Remove from heat and add 1/2 cup parmesan, remaining 1/2 tsp salt, pepper, and nutmeg. Stir until smooth blend in spinach.</li>
<li style="text-align: left;">In a medium size bowl, combine cottage cheese and 1 1/2 cups mozzarella; stir well.</li>
<li style="text-align: left;">Spray a lasagna pan (or 9x13 baking dish) with cooking spray. Spread 1/2 cup spinach mixture on bottom of pan. Arrange 3 noodles over spinach mixture; top with half cottage cheese mixture, then half vegetable mixture, and about 1 cup spinach mixture. Repeat layers ending with noodles. Spread remaining spinach mixture on top of noodles; sprinkle with 1/2 cup parmesan and 1/2 cup mozzarella. </li>
<li style="text-align: left;">Cover and bake for 20 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes before serving.</li>
</ol><div><div style="text-align: left;"><b>Nutrition: </b>289 calories, 40g carbohydrate, 25g protein, 5g fat, 7g fiber</div></div><div><div style="text-align: left;"><b>Weight Watchers points: </b>5</div></div><div><div style="text-align: left;"><b>Weight Watchers plus points: </b>8</div></div></div><a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com5tag:blogger.com,1999:blog-3346661920201282130.post-54358720182726201232011-05-25T18:52:00.000-07:002011-05-25T18:52:30.733-07:00Perfect Parfait<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxhS7mE3DWvdz8AnF8JFKklitnTSDs36MQLRcSIWLuQwwiZW46zliD0ho5NgUgHXWcMXifqBlnxHPx0An5IyP9vXofKIRVbAwpsoJDfSVzeercXrJu6S6bTknkKQ4R5ck9yr4IFCzLxk9d/s1600/IMG_0278.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxhS7mE3DWvdz8AnF8JFKklitnTSDs36MQLRcSIWLuQwwiZW46zliD0ho5NgUgHXWcMXifqBlnxHPx0An5IyP9vXofKIRVbAwpsoJDfSVzeercXrJu6S6bTknkKQ4R5ck9yr4IFCzLxk9d/s400/IMG_0278.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbakGn3Npyya57AzJ4AaK87yZsV7rci_U2hZGzHGdOSp9O06NqJOONnfaSdUQl1MoEglAXPdmf-G7fpvOCgZBUewVB14ladEsS9oUZ583Nz3PPVeBjitNV_VG2_w3kBACmZyxFDzliELQ-/s1600/IMG_0280.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="302" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbakGn3Npyya57AzJ4AaK87yZsV7rci_U2hZGzHGdOSp9O06NqJOONnfaSdUQl1MoEglAXPdmf-G7fpvOCgZBUewVB14ladEsS9oUZ583Nz3PPVeBjitNV_VG2_w3kBACmZyxFDzliELQ-/s400/IMG_0280.JPG" width="400" /></a></div>I eat oatmeal for breakfast year round, no matter the temperature outside. But for a lot of people, when the warm weather rolls around, they look for a cooler start to the day. This solution that I have to offer is a healthy yogurt parfait. It is very quick and easy to make, plus it has plenty of protein and fiber. While I use greek yogurt as a substitute for sour cream and mayonnaise in cooking, I love the thick, creamy texture on its own as well. The only other ingredients are Fiber One cereal, Truvia sweetener, and cinnamon. The crunch of the cereal reminds me of granola and is the perfect compliment to the slightly sweet yogurt. I prefer to eat my fruit on the side but you could also add fresh berries. I learned about this delicious combination while interning last summer for Tanya Zuckerbrot in NYC. She is an amazing dietitian a founder/author of <a href="http://www.ffactor.com/">The F-Factor Diet</a>. The F-Factor Diet is a healthy diet that is very easy to follow. It promotes whole-grains, high fiber, and protein which helps to keep you feeling full and avoid sabotaging your weight loss plan. Tanya has also created her own line of high fiber products which can be found at Kroger stores or can be ordered on her <a href="http://www.ffactor.com/">website</a>. I would go in to detail about the different products, but I'll save that for another post. This yogurt parfait tastes indulgent but weighs in with a mere 160 calories. It is perfect for breakfast or an afternoon snack.<br />
<div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Yogurt Parfait</b></div><div style="text-align: center;"><b>serves 1</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">1 (6 oz) container Fage 0% plain greek yogurt<br />
1/2 cup Fiber One original cereal<br />
1 packet Truvia sweetener<br />
1/4 tsp cinnamon<br />
<div style="text-align: center;"><br />
</div><div style="text-align: center;">Add Truvia and cinnamon to yogurt container. Mix well. Stir in Cereal.</div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;"><b>Nutrition: </b>160 calories, 32g carbohydrate, 20g protein, 1g fat, 14g fiber</div><div style="text-align: left;"><b>Weight Watchers points: </b>4</div><div style="text-align: left;"><b>Weight Watchers Plus points: </b>6</div></div><a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com3tag:blogger.com,1999:blog-3346661920201282130.post-78137301820341772432011-05-08T17:39:00.000-07:002011-05-08T17:39:49.828-07:00Cut Calories with Cauliflower<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9IcWEJ3WwTfk_vL2sbJmVKSY6P_LYFFdJioWEQtnLeNGcbi3NCVfDYYJ9f155PXI51zj7vVa1QAFSgN6GMaRtmY8j7lS_ubbXr6aovzE4UY7QMDbmOZlvOfHSnVSqNyZKAw6NxNiLIsFo/s1600/IMG_5826.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9IcWEJ3WwTfk_vL2sbJmVKSY6P_LYFFdJioWEQtnLeNGcbi3NCVfDYYJ9f155PXI51zj7vVa1QAFSgN6GMaRtmY8j7lS_ubbXr6aovzE4UY7QMDbmOZlvOfHSnVSqNyZKAw6NxNiLIsFo/s400/IMG_5826.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTTqWSMEh8lybI5M_1uuu7wqLlAOD6Tfbkah6qRXSYmNZCjBZa8TWf_pjc4eZ92tXL5x3cMgH5Cw4SZF2FjvWy-8PAqUpeBMKA1BNg4suPFj50m246Kb96EhyphenhyphenS_NRsVZ6oNboVPgv6HsrL/s1600/IMG_5823.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTTqWSMEh8lybI5M_1uuu7wqLlAOD6Tfbkah6qRXSYmNZCjBZa8TWf_pjc4eZ92tXL5x3cMgH5Cw4SZF2FjvWy-8PAqUpeBMKA1BNg4suPFj50m246Kb96EhyphenhyphenS_NRsVZ6oNboVPgv6HsrL/s400/IMG_5823.JPG" width="400" /></a></div>If you love the flavor of a loaded baked potato, but aren't a fan of the associated carbs, this recipe is for you. In my cauliflower casserole, I use the same ingredients that you would add to a twice baked potato or potato casserole. Although the texture is slightly different, the flavor is very similar. Plus this alternative saves quite a few calories. The casserole is creamy and cheesy and everything that typically contradicts a healthy food. It is the perfect side item to add a bit of southern comfort. For a complete meal, I paired the casserole with <a href="http://noshnnutrition.blogspot.com/2011/01/fake-n-bake.html">baked chicken tenders</a> and steamed green beans.<br />
<div style="text-align: center;"><br />
</div><div style="text-align: center;">Cauliflower Casserole</div><div style="text-align: center;">serves 6</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><u>Ingredients</u></div><div style="text-align: center;">10 oz. frozen cauliflower</div><div style="text-align: center;">3 tbsp fat free butter</div><div style="text-align: center;">2 tbsp diced onion</div><div style="text-align: center;">2 garlic cloves, minced</div><div style="text-align: center;">1/4 cup plain fat free Greek yogurt</div><div style="text-align: center;">2 tbsp egg whites</div><div style="text-align: center;">1 cup fat free shredded cheddar cheese, divided</div><div style="text-align: center;">salt and pepper, to taste</div><div style="text-align: left;"></div><ol><li>Preheat oven to 350 degrees.</li>
<li>Steam cauliflower until softened. Transfer to a large bowl and mash with a potato masher.</li>
<li>Add butter, onion, garlic, greek yogurt, egg whites, and 1/2 cup cheese. Mix well.</li>
<li>Spray casserole dish with cooking spray and transfer cauliflower mixture to dish. Top with remaining 1/2 cup cheese. Cover with aluminum foil.</li>
<li>Bake for 25 minutes. Remove foil and bake for an additional 5 minutes.</li>
</ol><div><b>Nutrition:</b> 55 calories, 3g carbohydrate, 8g protein, 0g fat</div><div><b>Weight Watchers points: </b>1</div><div><b>Weight Watchers Plus points: </b>2</div><br />
<div style="text-align: center;"><br />
</div><a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com1tag:blogger.com,1999:blog-3346661920201282130.post-47917807045569120132011-04-21T18:32:00.000-07:002011-04-21T18:35:34.722-07:00Pizza Make-Over with a Veggie Take-Over<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGVl9W676xFuXsY-s3YLwLnsj_aGPle4B-hwDm7neyBQXl3fr_blStrObIrpLv6z3Z3DEhViYuoKmicXMdBYqdnLQvAcE3yF1x6RBpMXHbcn10pRYLvO3c10qcA9X-yZ4o6xVUQuZ-O6kU/s1600/IMG_5726.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGVl9W676xFuXsY-s3YLwLnsj_aGPle4B-hwDm7neyBQXl3fr_blStrObIrpLv6z3Z3DEhViYuoKmicXMdBYqdnLQvAcE3yF1x6RBpMXHbcn10pRYLvO3c10qcA9X-yZ4o6xVUQuZ-O6kU/s400/IMG_5726.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOCy45hrs3huDgVsJ7w3VJymlFdOtwOlgJtwrB_BrtYxaDYU4nzzbvkcI2XvqDtfnwf8UgVsllGaJEi2bW9p-penyTlGoZQCm_mwvKsC73M_XjFxmw9E5pfZ-JRB9Mz2vJIcwnl604P4yf/s1600/IMG_5727.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOCy45hrs3huDgVsJ7w3VJymlFdOtwOlgJtwrB_BrtYxaDYU4nzzbvkcI2XvqDtfnwf8UgVsllGaJEi2bW9p-penyTlGoZQCm_mwvKsC73M_XjFxmw9E5pfZ-JRB9Mz2vJIcwnl604P4yf/s400/IMG_5727.JPG" width="400" /></a></div>Most people tend to enjoy pizza. But, if you are trying to eat healthy or lose weight, pizza is usually not the best choice. Most commercial brand pizzas are loaded with fat and sodium. Toppings, such as ground beef, ham, pepperoni, sausage, or extra cheese just add to the calorie overload. With a little homemade effort, pizza can still be part of a healthy diet. Start with a handmade crust that incorporates whole wheat flour for additional fiber content. Make your own sauce to reduce added sugars. Then top it with fat free cheese and an assortment of sauteed veggies. This pizza tastes very similar to the veggie pizza at California Pizza Kitchen and is quite filling due to the fact that each serving contains 8g of fiber. Although goat cheese is not low fat, you don't need much at all because of its strong flavor and it is the perfect complement to the other ingredients. Of course this homemade pizza takes more time than calling for a delivery, but you can make the dough and sauce ahead of time. I have even cooked the vegetables the day before and refrigerated them so that I can throw the pizza together in no time at all. Even if you think veggie pizza is just not for you, I think you will be amazed at how delicious it can be. Feel free to change up the vegetables to suit your own preferences. Also, let kids help with the preparation for a great way to teach them about veggies they may have never seen.<br />
<div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Vegetable Pizza</b></div><div style="text-align: center;"><b>serves 4</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;"><u>dough</u></div><div style="text-align: center;">1 package yeast</div><div style="text-align: center;">1/4 cup warm water</div><div style="text-align: center;">1 3/4 cups whole wheat flour</div><div style="text-align: center;">1 cup all-purpose flour</div><div style="text-align: center;">1 tbsp Splenda</div><div style="text-align: center;">1 tsp salt</div><div style="text-align: center;">1 tsp olive oil</div><div style="text-align: center;">up to 1 cup luke warm water</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><u>sauce</u></div><div style="text-align: center;">1 (14.5 oz) can tomato sauce</div><div style="text-align: center;">2 tbsp tomato paste</div><div style="text-align: center;">1 garlic clove, minced</div><div style="text-align: center;">1/2 tsp dried basil</div><div style="text-align: center;">1/2 tsp fennel seed</div><div style="text-align: center;">1/2 tsp dried oregano</div><div style="text-align: center;">1/4 tsp crushed red pepper</div><div style="text-align: center;">1/4 tsp salt</div><div style="text-align: center;">1/4 tsp cayenne pepper</div><div style="text-align: center;">1/8 tsp Splenda</div><div style="text-align: center;">1/8 tsp allspice</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">2 cups broccolini, stems trimmed</div><div style="text-align: center;">1/2 medium eggplant, diced</div><div style="text-align: center;">3 cups fresh spinach leaves</div><div style="text-align: center;">1/4 cup red onion</div><div style="text-align: center;">1/4 cup sliced black olives</div><div style="text-align: center;">2 cups sliced fresh mushrooms</div><div style="text-align: center;">2 tsp garlic cloves, minced</div><div style="text-align: center;">1 cup fat free shredded mozzarella cheese</div><div style="text-align: center;">1/4 cup goat cheese crumbles</div><div style="text-align: left;"></div><ol><li>Preheat oven to 425 degrees. Sprinkle yeast over 1/4 cup warm water and let stand for 10 minutes.</li>
<li>In a food processor, process the flour, sugar, and salt for 6 seconds. Add the yeast and process for 10 seconds longer. Combine the oil and water and drizzle through the feed tube while the machine is running (Once the dough clumps around the blade, process for 30-40 more seconds. Dough should be a little sticky).</li>
<li>Divide dough in half and store one ball of dough in the refrigerator or freezer for later use.</li>
<li>Spray a 16" pizza pan with cooking spray. Press dough from center out until it reaches the edges. Bake for 10 minutes.</li>
<li>For sauce, combine all sauce ingredients and mix well. Spread over baked pizza crust. Sprinkle with 1 cup mozzarella cheese.</li>
<li>For vegetables, spray a large non-stick skillet with cooking spray. Add garlic, spinach, onion, and eggplant and cook over medium-high heat until spinach is wilted. Add broccolini, mushrooms, and black olives and cook for 10 minutes until all vegetables are softened. </li>
<li>Top crust (and sauce and cheese) with cooked vegetables. Sprinkle with goat cheese. Return pizza to oven for 8-10 minutes.</li>
</ol><div>***You will have extra sauce. You can heat it to use as a dipping sauce or refrigerate it for later use with the extra pizza dough.</div><div><br />
</div><div><b>Nutrition: </b>(2 slices) 265 calories, 42g carbohydrate, 20g protein, 4.5g fat, 8g fiber</div><div><b>weight watchers points: </b>5</div><div><b>weight watchers plus points: </b>7</div><br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com4tag:blogger.com,1999:blog-3346661920201282130.post-62097630535484417622011-04-17T14:35:00.000-07:002011-04-17T14:39:10.269-07:00PB & J the healthy way<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSLpiaEE4i9zOfOWe8k-wEw7wsG9XAhGsgergkC8JiB4NquodSMqP5N0aygwMVx7gBFfljRw7fn-GzOmzsvukduqEzzl0xVdPWehy4v8JwYtRYXCdxdYoIQ0_CB9OZwMH9MlRsFEciaquw/s1600/IMG_5678.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSLpiaEE4i9zOfOWe8k-wEw7wsG9XAhGsgergkC8JiB4NquodSMqP5N0aygwMVx7gBFfljRw7fn-GzOmzsvukduqEzzl0xVdPWehy4v8JwYtRYXCdxdYoIQ0_CB9OZwMH9MlRsFEciaquw/s400/IMG_5678.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOCvzAiLlFtygTrjmVus8MQlKu_avsEeoHQKXG0oBCj3WeSFWAl3gLByiyhn_neDXLKaWny3iB8ybyE33-k1ejiSIYn4uz_fT3voOSSAgkJ8qdMZKb_ODyVAxxGzg42DZMkY_RZjG2xeUD/s1600/IMG_5679.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOCvzAiLlFtygTrjmVus8MQlKu_avsEeoHQKXG0oBCj3WeSFWAl3gLByiyhn_neDXLKaWny3iB8ybyE33-k1ejiSIYn4uz_fT3voOSSAgkJ8qdMZKb_ODyVAxxGzg42DZMkY_RZjG2xeUD/s400/IMG_5679.JPG" width="400" /></a></div>Although typically known for being a childhood favorite, peanut butter and jelly sandwiches are a common lunch item for adults as well. Most people don't think of this a high-fat, high-calorie food, which is misconception. There are many types of peanut butter available. Some are creamy, crunchy, organic, low-fat, all natural, or low sodium. While some varieties are better for you than others, a typical serving of any type clocks in at about 200 calories and 16g of fat per serving. A serving size is 2 tablespoons which is much less than most people use on a sandwich. Next you have to consider the nutrient content of fruit flavored jams. A standard 2 tablespoons will add 100 calories to your meal and contains 24g of sugar. In order to make a sandwich, an essential item is bread. There are so many different breads to choose from, but soft, white sandwich bread tends to be what people associate with peanut butter and jelly. Two slices of white bread average around 120 calories and contain only a small amount of fiber. If you stick to proper serving sizes, a peanut butter and jelly sandwich will contain at least 420 calories.<br />
<br />
There is a way to lower these stats while still enjoying the reminiscent flavor. First, swap the high-fat peanut butter for a product called <a href="http://www.bellplantation.com/">PB2</a>. It is an all-natural peanut powder that has 85% of the fat calories removed. <a href="http://www.bellplantation.com/">PB2 </a>starts off in powder form and when you add water, it becomes creamy and delicious. It has only 45 calories and 1.5g of fat for each prepared 2 tablespoon serving. Next is a very simple substitution. Choose a sugar free variety of jam, which only contains 10 calories per tablespoon. My favorite is the Polaner brand. It is made with real fruit and contains 3g of fiber in each serving. Finally, choose a light wheat sandwich bread. There are several brands that have as few as 35 calories per slice. By using these alternative ingredients, you can have a peanut butter and jelly sandwich with 135 calories and 15g of fiber. Kids will enjoy this healthy version as well.<br />
<div style="text-align: center;"><br />
</div><div style="text-align: center;"><b>PB2 and jelly sandwich</b></div><div style="text-align: center;"><b>serves 1</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">2 slices light whole wheat bread</div><div style="text-align: center;">2 tbsp sugar free jam</div><div style="text-align: center;">2 tbsp PB2 prepared</div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><b>Nutrition: </b>135 calories, 37g carbohydrate, 14g protein, 4g fat, 15g fiber</div><div style="text-align: left;"><b>weight watchers points: </b>1</div><div style="text-align: left;"><b>weight watchers plus points: </b>5<br />
<b><br />
</b><br />
<b>Click </b><a href="http://www.bellplantation.com/"><b>here</b></a><b> or </b><a href="http://www26.netrition.com/bell_plantation_pb2.html"><b>here</b></a><b> to order PB2 powdered peanut butter. It also comes in chocolate!</b></div><br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com0tag:blogger.com,1999:blog-3346661920201282130.post-43431305707906375162011-04-12T18:54:00.000-07:002011-04-12T18:55:26.894-07:00Crab topped Mahi Mahi<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsjNrsNXiTpV1CJfUWk4heCtZB52d0c6Ce6xorSdp6SyoGmYdWkx3Whj5EFlgSFIEo6ePf_P0v19N5zlG8QFDTohVRbE5-3o39stb0M0h2q2Cw-cWOVwXf-TfwY0HuaRKqZLoEamTaiG0w/s1600/IMG_5593.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsjNrsNXiTpV1CJfUWk4heCtZB52d0c6Ce6xorSdp6SyoGmYdWkx3Whj5EFlgSFIEo6ePf_P0v19N5zlG8QFDTohVRbE5-3o39stb0M0h2q2Cw-cWOVwXf-TfwY0HuaRKqZLoEamTaiG0w/s400/IMG_5593.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqw7IBZeVn866qi8WjtRPgui6qqCQwa2iaxFY0lZObbHhlz1rPYPalx9O9fLmWOflqLCV94iP8I4mmb2eIKVC_aqnr3Qqcpxnnovc91Wzc2DBcKTnBvih19yAIqU5-93lMzAqVgHKfJq3G/s1600/IMG_5591.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqw7IBZeVn866qi8WjtRPgui6qqCQwa2iaxFY0lZObbHhlz1rPYPalx9O9fLmWOflqLCV94iP8I4mmb2eIKVC_aqnr3Qqcpxnnovc91Wzc2DBcKTnBvih19yAIqU5-93lMzAqVgHKfJq3G/s400/IMG_5591.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: left;">Now that the warm weather and sunshine seems to have set in, all I can think about is going to the beach. Of course there is the sound of waves crashing, beautiful ocean views, sand between your toes, and sun-kissed skin. But even if none of those things existed, I think the fresh seafood is enough to leave me longing for a vacation on the coast. Since I don't have a trip planned within in the next few months, I decided that I could still re-create the cuisine. Mahi mahi is one of my favorite types of fish because it so light and flaky. It pairs great with any lemon butter sauce and, of course, crab meat. I found a recipe that made my mouth water and adapted it to meet my nutrition standards. The end result was every bit as amazing as a meal at the beach. The fish had the perfect texture, which was complemented with a lump crab topping, and finished with a lemon wine sauce. Not only is the flavor to die for, but this is a great recipe for anyone searching for a high protein, low carb entree. With my substitutions, you can feel like you are indulging for a little over 200 calories. </div><b><br />
</b><br />
<b>Crab topped Mahi Mahi</b><br />
<b><span class="Apple-style-span" style="font-size: xx-small;">adapted from <a href="http://cakebatterandbowl.com/">Cake, Batter, and Bowl</a></span></b></div><div style="text-align: center;"><b>serves 4</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">4 (4 oz) Mahi Mahi<b> </b>filets (or any other white fish)<br />
8 oz. lump crab meat<br />
1/3 cup panko breadcrumbs<br />
1 large shallot, chopped<br />
1 garlic clove, minced<br />
1 tbsp fat-free mayonnaise<br />
2 tbsp egg beaters<br />
1/4 tsp salt<br />
<br />
<u>lemon sauce</u><br />
1/2 cup white wine<br />
1/4 cup freshly squeezed lemon juice<br />
1 tbsp light butter<br />
1 tbsp all purpose flour<br />
1/2 tbsp honey<br />
2 tbsp fat-free milk<br />
1/8 tsp salt<br />
<div style="text-align: left;"></div><ol><li style="text-align: left;">Preheat oven to 350 degrees. Prepare a baking sheet with cooking spray.</li>
<li style="text-align: left;">In a medium bowl, combine crab meat, bread crumbs, shallot, garlic, mayonnaise, egg beaters, and 1/8 tsp salt. Mix well.</li>
<li style="text-align: left;">Sprinkle mahi filets with remaining salt on both sides and place on baking sheet. Evenly top filets with crab mixture. Bake for 25 minutes or until fish is cooked through (center should be 145 degrees). </li>
<li style="text-align: left;">Turn broiler on and broil for 1 minute until crab topping is golden brown. </li>
<li style="text-align: left;">Meanwhile, make prepare lemon sauce by placing wine and lemon juice in a small sauce pan. Heat for 6-8 minutes over medium.</li>
<li style="text-align: left;">Place butter in a separate sauce pan and melt over medium heat. Whisk in flour until smooth. Then add wine and lemon mixture and honey.</li>
<li style="text-align: left;">Mix until slightly thickened. Remove from heat and stir in milk and salt. Drizzle over cooked filets (You will have extra sauce).</li>
</ol><div><div style="text-align: left;"><b>Nutrition: </b>228 calories, 13g carbohydrate, 33g protein, 2g fat, 0g fiber</div></div><div><div style="text-align: left;"><b>weight watchers points: </b>5</div></div><div><div style="text-align: left;"><b>weight watchers plus points: </b>5</div></div></div><a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com0tag:blogger.com,1999:blog-3346661920201282130.post-59705613062826862152011-04-06T17:18:00.000-07:002011-04-06T17:18:42.953-07:00Nosh on Squash<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_WGUdhVOXxXYVxlT0k8shPNJnmC291oXdVDdew6MegmGUEl3LvxAIVOQ6yPRC5auzgEw3t3GJk-M03r1ZtYDiCumBL1wzpyI9ruC8mj_sQejA7BxQQjX8aku1-infzzzJfkBgf8U-7eey/s1600/IMG_5550.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_WGUdhVOXxXYVxlT0k8shPNJnmC291oXdVDdew6MegmGUEl3LvxAIVOQ6yPRC5auzgEw3t3GJk-M03r1ZtYDiCumBL1wzpyI9ruC8mj_sQejA7BxQQjX8aku1-infzzzJfkBgf8U-7eey/s400/IMG_5550.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv9C0F-4CazYIq4hOK8vpVdejAeMLpRW9DSjotdDJvGEBF1uOikFT7RNTN4nIr1-p6ziEztCt6OH2VAmgTJxQI3r_Qyn8xEq3snQEazmjIGTsW-qzVA4D7EoIMf_X1gQe01aiNYvpvawYy/s1600/IMG_5551.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv9C0F-4CazYIq4hOK8vpVdejAeMLpRW9DSjotdDJvGEBF1uOikFT7RNTN4nIr1-p6ziEztCt6OH2VAmgTJxQI3r_Qyn8xEq3snQEazmjIGTsW-qzVA4D7EoIMf_X1gQe01aiNYvpvawYy/s400/IMG_5551.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: left;">I am pretty much always in the mood for fresh vegetables, but lately I have really been craving fresh <u>summer</u><i> </i>vegetables. I love steamed or grilled yellow squash by itself so I figured it was be just as good with a few added ingredients, in order to make a casserole. This side dish recipe reminds me of the squash casserole at a local market/restaurant but I'm relatively sure that their version is far from low-fat. It seems that most vegetable casseroles contain very few actual vegetables and are smothered in cream soups, cheese, and other high calorie ingredients. I really liked the fact that the squash is the main ingredient in my recipe and its flavor is still distinct. The addition of cheese and greek yogurt really complemented the squash without overpowering it and the corn flakes provided a crunchy topping. I served this with <a href="http://noshnnutrition.blogspot.com/2010/09/juicy-flavorchicken-to-savor.html">grilled chicken tenders</a> and sauteed turnip greens for a healthy, southern dinner. </div><br />
</div><div style="text-align: center;"><b>Cheesy Squash Casserole</b></div><div style="text-align: center;"><b>serves 8</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">6 medium yellow squash, thinly sliced</div><div style="text-align: center;">1 large onion, thinly sliced</div><div style="text-align: center;">1/2 cup parmesan cheese</div><div style="text-align: center;">1 cup fat-free shredded cheddar cheese</div><div style="text-align: center;">1/2 cup fat-free plain greek yogurt</div><div style="text-align: center;">salt and pepper, to taste</div><div style="text-align: center;">1 cup corn flakes</div><div style="text-align: center;"><br />
</div><div style="text-align: left;"></div><ol><li>Preheat oven to 350 degrees. Lightly grease 2-quart casserole dish.</li>
<li>Boil squash and onions until tender, about 10 minutes. Drain.</li>
<li>In a large bowl combine squash and onions, Parmesan, Cheddar, and yogurt. Add salt and pepper, to taste.</li>
<li>Transfer mixture to prepared casserole dish. Top with corn flakes. Bake for 20 minutes.</li>
</ol><div><b>Nutrition: </b>93 calories, 9g carbohydrate, 10g protein, 2g fat, 2g fiber</div><div><b>weight watchers points: </b>2</div><div><b>weight watchers plus points: </b>3</div><div style="text-align: center;"><div style="text-align: auto;"><br />
</div></div><a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com3tag:blogger.com,1999:blog-3346661920201282130.post-31129136120364946212011-03-27T12:18:00.000-07:002011-03-27T12:18:09.712-07:00Fresh Fruit Treat, Guilt-free and Sweet<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8cW3OLn9EPpRM19zPbVQ2x3KP1bDLTnVrlaF14OvbW8YHtzKm_hdiiDjBZOxyVSzOdr8yfHqqlwvju92dBOP8n8eWT5UU8fzd5vteZci5VJS5Ul7VwOF42W36qzfp3GGoBUqZR6wEUsXB/s1600/IMG_5366.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8cW3OLn9EPpRM19zPbVQ2x3KP1bDLTnVrlaF14OvbW8YHtzKm_hdiiDjBZOxyVSzOdr8yfHqqlwvju92dBOP8n8eWT5UU8fzd5vteZci5VJS5Ul7VwOF42W36qzfp3GGoBUqZR6wEUsXB/s400/IMG_5366.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS24K7XL2sWEffEFTUkoHzfdngLpHFrv2zUSk4QcueGLtJDWH482ldfTQ6Dh26MfRYrE9poCbCos2TwT4ey0FujIvDHwuRYwYTt-smN7HgFacw1W0G0e9o0SSQUE5DFFFZyonS39lLdsIW/s1600/IMG_5364.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS24K7XL2sWEffEFTUkoHzfdngLpHFrv2zUSk4QcueGLtJDWH482ldfTQ6Dh26MfRYrE9poCbCos2TwT4ey0FujIvDHwuRYwYTt-smN7HgFacw1W0G0e9o0SSQUE5DFFFZyonS39lLdsIW/s400/IMG_5364.JPG" width="400" /></a></div>Most of the dessert recipes that I post end up falling under the "seldom splurge" category. Sure, they are lighter than a typical sweet treat but they still contain too many calories and too much sugar to be considered "guilt-free". This dessert is more diet-friendly than most of the others and provides a large portion for only 110 calories. Farmers have reported that strawberries (and peaches) are reaching their peak ripeness ahead of schedule this year. That means that you can already find the red, juicy varieties in your grocery store. Strawberries are one of my all time favorite fruits so I decided to use them to create a sugar-free strawberry shortcake. I actually ran across the recipe on the back of a box of Truvia natural sweetener. I know that I tend to use Splenda in place of sugar in a lot of my recipes but that is mostly because granulated Splenda measures cup for cup like sugar, making it very easy to substitute. Otherwise, I like to use Truvia. The recipe called for a low-fat baking mix to make the shortcake. I used <a href="http://www.tovaindustries.com/carbalose/page1.html">Carbquik</a> because it is lower in calories and higher in fiber than other baking mixes but you could use Heart Healthy Bisquick for slightly higher calorie stats and less fiber. I loved so many things about this recipe. It was very quick and simple. It used only a few ingredients. It made 4 portions so there weren't a ton of leftovers to go to waste. The portions were quite large for a minimal amount of calories. And most of all, it was lightly sweet, fluffy, and absolutely delicious. This strawberry shortcake will definitely be a go-to summer dessert in my house.<br />
<div style="text-align: center;"><b>Strawberry Shortcake</b></div><div style="text-align: center;"><b>serves 4</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">1 pint fresh strawberries, sliced</div><div style="text-align: center;">6 packets Truvia</div><div style="text-align: center;">1 cup low fat baking mix</div><div style="text-align: center;">3 packets Truvia</div><div style="text-align: center;">1/2 cup unsweetened almond milk (or skim milk)</div><div style="text-align: center;">1/2 cup fat free Cool Whip</div><div style="text-align: left;"></div><ol><li>Prepare fresh strawberries: rinse, hull and slice. Sprinkle 6 packets of Truvia onto strawberries. Stir and set aside.</li>
<li>Preheat oven to 425 degrees.</li>
<li>Mix together baking mix, 3 packets of Truvia, and milk. Stir until a soft dough forms. (You may have to add a couple more tablespoons of milk)</li>
<li>Drop 4 spoonfuls of dough onto an ungreased cookie sheet. Bake for 9-12 minutes until golden brown. Cool.</li>
<li>Slice shortcakes in half and fill with strawberries and cool whip. Top with an additional layer of strawberries and cool whip.</li>
</ol><b>Nutrition: (with <a href="http://www.tovaindustries.com/carbalose/page1.html">Carbquik</a>)</b> 110 calories, 21g carbohydrate, 5g protein, 5g fat, 12g fiber<br />
<b>weight watchers points: </b>1<br />
<b>weight watchers plus points: </b>3<br />
<br />
<b>Nutrition: (with Heart Healthy Bisquick) </b>148 calories, 29g carbohydrate, 3g protein, 3g fat, 2g fiber<br />
<b>weight watchers points: </b>3<br />
<b>weight watchers points plus: </b>4<br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com5tag:blogger.com,1999:blog-3346661920201282130.post-41764284175969697942011-03-16T21:12:00.000-07:002011-03-16T21:12:18.904-07:00Lightly Lemon<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiALnO8RRDd79uGGZZKKMCycB25arHLEBEFiZMhtuwZwk6blnnMM5M1eyZa-UUglr8r0_FNTbcx4bVmeu2eBidkH1njwR2rv1YTt8HR0gyVoG1zkhBmbQEiVRVVw20TZGDRWjN0_Ssfh4FD/s1600/IMG_5297.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiALnO8RRDd79uGGZZKKMCycB25arHLEBEFiZMhtuwZwk6blnnMM5M1eyZa-UUglr8r0_FNTbcx4bVmeu2eBidkH1njwR2rv1YTt8HR0gyVoG1zkhBmbQEiVRVVw20TZGDRWjN0_Ssfh4FD/s400/IMG_5297.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhepy3Vp_xX1ZkAklUK07prCGN0U5emy630cZQUsLI-XktHiOZlgueNvLg3w0fqSFkuAq42kLa4OQIahHhq2b74IzFsdrRwak8ZUj0V8ZwTtSf_Khhwl4-sF0RCuRGeZnwQDi6Cit19WbS9/s1600/IMG_5300.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhepy3Vp_xX1ZkAklUK07prCGN0U5emy630cZQUsLI-XktHiOZlgueNvLg3w0fqSFkuAq42kLa4OQIahHhq2b74IzFsdrRwak8ZUj0V8ZwTtSf_Khhwl4-sF0RCuRGeZnwQDi6Cit19WbS9/s400/IMG_5300.JPG" width="400" /></a></div>With the time change and Spring right around the corner, I can't help but dream of the fresh fruits that come with the warm weather. Since there is still some time before most fruits will reach their peak, I chose to use one that is available year round. I wanted to make a light dessert and decided that lemon bars would be the perfect selection. The crust is made from a mixture of whole wheat flour and oats. At first, I thought the addition of oats was a bit odd but they are actually what made crust so delicious. The filling had the perfect citrus flavor from using a combination of the lemon juice and zest. It used a combination of eggs and egg whites to make a light, fluffy texture. Just because this is a lighter version treat, does not mean that they are healthy or that anybody should devour the whole pan. On my blog, I like to refer to foods like this as a "seldom splurge". Overall, I thought this was a great dessert to kick off the season and everybody seemed to enjoy it just as much as I did. The boyfriend said they reminded him of a Krispy Kreme lemon filled donut. Not exactly what I was going for, but I'll take it.<br />
<div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Low-fat Lemon Bars</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: xx-small;">adapted from <a href="http://ourscentedcottage.blogspot.com/">Our Scented Cottage</a></span></b></div><div style="text-align: center;"><b>serves 16</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">crust:</div><div style="text-align: center;">1 cup whole-wheat flour</div><div style="text-align: center;">1/4 cup sugar</div><div style="text-align: center;">1/2 cup quick oats</div><div style="text-align: center;">3 tbsp butter</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">filling:</div><div style="text-align: center;">1 egg</div><div style="text-align: center;">1 egg white</div><div style="text-align: center;">1 cup sugar</div><div style="text-align: center;">3 tbsp flour</div><div style="text-align: center;">1/4 tsp baking powder</div><div style="text-align: center;">pinch of salt</div><div style="text-align: center;">juice and zest of 1 large lemon</div><div style="text-align: center;">powder sugar for dusting</div><div style="text-align: left;"></div><ol><li>Preheat oven to 350 degrees. Spray an 8x8 baking dish with cooking spray. </li>
<li>In a medium bowl, combine flour, sugar, and oats. Using a pastry blender, add butter until mixture is crumbly. Press in bottom of baking dish and bake for 10 minutes.</li>
<li>Meanwhile, whisk together egg and egg white. Add sugar and beat until creamy. Add flour, baking powder, salt, and lemon. Whisk until smooth.</li>
<li>Pour lemon mixture over pre-baked crust and bake for 20-25 minutes, or until center is set.</li>
</ol><div><b>Nutrition: </b>125 calories, 24g carbohydrate, 2g protein, 3g fat, 1g fiber<br />
<b>weight watchers points: </b>3<br />
<b>weight watchers plus points: </b>4</div><a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com2tag:blogger.com,1999:blog-3346661920201282130.post-85010351751010726692011-03-11T17:48:00.000-08:002011-03-11T17:48:41.351-08:00Hello Portobello!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiyTJyBE0UNAOJ-ZIku0eo5oasO8-U9qtTGiRzOsqRBfOuGYEMFwn3ZrGwUzBp2CDjr82k1KnaAkCW2aDVZJq6TYboKYFwTo7xQ46Va5eA1NV47jgdbDdtf8MAaLCs_U-Juh3SUES8XfcK/s1600/IMG_5240.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiyTJyBE0UNAOJ-ZIku0eo5oasO8-U9qtTGiRzOsqRBfOuGYEMFwn3ZrGwUzBp2CDjr82k1KnaAkCW2aDVZJq6TYboKYFwTo7xQ46Va5eA1NV47jgdbDdtf8MAaLCs_U-Juh3SUES8XfcK/s400/IMG_5240.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK-8w7YSYQ1lVfmZYzLDo3_hoP7lhK2ty-Pdhyphenhyphen1xbWdKBYMb-SPC2-6nT79cFwX5jld19Let6nvgWuPOkL8sm5elBcNfz6VCGhc_wQaXORCZoiuwRVQBhekR1vdX3SDE3j3DPoAbYcQt3g/s1600/IMG_5244.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK-8w7YSYQ1lVfmZYzLDo3_hoP7lhK2ty-Pdhyphenhyphen1xbWdKBYMb-SPC2-6nT79cFwX5jld19Let6nvgWuPOkL8sm5elBcNfz6VCGhc_wQaXORCZoiuwRVQBhekR1vdX3SDE3j3DPoAbYcQt3g/s400/IMG_5244.JPG" width="400" /></a></div>While brainstorming about what to make for dinner yesterday, I remembered a dish that I had made once before I started my blog. I couldn't remember the exact flavors of the Chicken Portobello Lasagna but I could recall that everybody seemed to enjoy the dish. It wasn't until I sat down at the computer to post this, that I realized the repetition of my recent entrees. Chicken, mushrooms, and pasta seem to have been on my mind lately. I promise I will change things up a bit but until then, I definitely encourage you to try this lasagna. It was creamy and delicious, and of course healthy too.<br />
<br />
<div style="text-align: center;"><b>Chicken Portobello Lasagna</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: xx-small;">adapted from Southern Living</span></b></div><div style="text-align: center;"><b>serves 6</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">1 (10 oz) package frozen chopped spinach, thawed and squeezed dry</div><div style="text-align: center;">1 tbsp light butter</div><div style="text-align: center;">3 (6 oz) boneless skinless chicken breasts, diced</div><div style="text-align: center;">1 (8 oz) package sliced fresh baby Portobello mushrooms</div><div style="text-align: center;">3 garlic cloves, minced</div><div style="text-align: center;">1 can 98% fat-free cream of mushroom soup</div><div style="text-align: center;">1 cup fat-free plain Greek yogurt</div><div style="text-align: center;">1/2 tsp pepper</div><div style="text-align: center;">1/4 tsp salt</div><div style="text-align: center;">2 cups fat-free shredded cheddar cheese</div><div style="text-align: center;">6 whole wheat lasagna noodles, cooked al dente</div><div style="text-align: center;">3 tbsp grated Parmesan cheese</div><div style="text-align: left;"></div><ol><li>Preheat oven to 350 degrees. Prepare an 8x8 baking dish with cooking spray.</li>
<li>Melt butter in large skillet. Add chicken, mushrooms, and garlic. Saute on medium-high heat for 10 minutes or until chicken is cooked thoroughly.</li>
<li>In a large bowl, combine soup, yogurt, salt, and pepper. Add spinach and chicken mixture. Fold in cheddar cheese.</li>
<li>Spoon 1/4 mixture into baking dish. Cover with 2 lasagna noodles. Repeat layers twice; top with remaining mixture. Sprinkle with Parmesan cheese.</li>
<li>Bake covered for 35 minutes. Remove foil and bake for 10 additional minutes until bubbly. Let stand 10 minutes before serving.</li>
</ol><div><b>Nutrition: </b>276 calories, 21g carbohydrate, 38g protein, 4g fat, 3g fiber<br />
<b>weight watchers points: </b>6<br />
<b>weight watchers plus points: </b>7</div><a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com1tag:blogger.com,1999:blog-3346661920201282130.post-33518609081893472912011-02-27T16:25:00.000-08:002011-03-09T21:45:11.459-08:00Back to Bikini Tetrazzini<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKdFA5J_HVi9AtWASwc-H-pd4Y0jAV_UiHOdn7LZEaQ47hRquTO66XXjyogaOSFHcCUIKpw4CidFIjvH72nqHAikmLDpVLlFjID0B2WR0QxPRJmZaI-E14IxaqPrN12TKEzyfCYmgIIdAS/s1600/IMG_5178.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKdFA5J_HVi9AtWASwc-H-pd4Y0jAV_UiHOdn7LZEaQ47hRquTO66XXjyogaOSFHcCUIKpw4CidFIjvH72nqHAikmLDpVLlFjID0B2WR0QxPRJmZaI-E14IxaqPrN12TKEzyfCYmgIIdAS/s400/IMG_5178.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTsGgzPAd4wGBe6URUVxy8Wke5u-mrSqJnzfS_cvxASaGS_MFY4vMQw4HTwzkPup6LY_RfgvQnUfvH6IaRG1slDkMhQoE_hMD9qNFMzp0P6IE_Yld8Sjya6DZ-OYIbWzV2aL1aiez9f8Wn/s1600/IMG_5166.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="307" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTsGgzPAd4wGBe6URUVxy8Wke5u-mrSqJnzfS_cvxASaGS_MFY4vMQw4HTwzkPup6LY_RfgvQnUfvH6IaRG1slDkMhQoE_hMD9qNFMzp0P6IE_Yld8Sjya6DZ-OYIbWzV2aL1aiez9f8Wn/s400/IMG_5166.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: left;">In a recent issue of Southern Living magazine, I came across a section of chicken tetrazzini recipes. There were several ideas giving a twist to the classic dish. They all looked delicious but the chicken marsala take stood out to me. Everyone in my family loves Chicken Marsala, a common Italian entree, so I figured this was sure to be a hit. I worked my "calorie-slashing" magic on the ingredient list in order to lighten up the dish. The result was wonderful. The sauce was creamy with a hint of red wine flavor. It was the perfect compliment to the tender pieces of grilled chicken, sauteed mushrooms, and green peas. The original recipe calls for the addition of prosciutto, but I left it out since I don't do the whole red meat thing. I can't imagine that the pasta could have been any more flavorful. This is a keeper.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><b>Chicken Marsala Tetrazzini</b> </div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: xx-small;">adapted from Southern Living</span></div><div class="separator" style="clear: both; text-align: center;">serves 8</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><b>Ingredients</b></div><div class="separator" style="clear: both; text-align: center;">1 lb boneless skinless chicken breasts</div><div class="separator" style="clear: both; text-align: center;">8 oz uncooked vermicelli pasta (Spaghetti or Angel Hair will work too)</div><div class="separator" style="clear: both; text-align: center;">2 tbsp light butter</div><div class="separator" style="clear: both; text-align: center;">10 oz. light Alfredo sauce</div><div class="separator" style="clear: both; text-align: center;">1 can 98% fat-free cream of mushroom soup</div><div class="separator" style="clear: both; text-align: center;">1/2 cup chicken broth</div><div class="separator" style="clear: both; text-align: center;">1/4 cup Marsala</div><div class="separator" style="clear: both; text-align: center;">12 oz fresh sliced mushrooms</div><div class="separator" style="clear: both; text-align: center;">1 cup frozen green peas, thawed</div><div class="separator" style="clear: both; text-align: center;">1 cup grated Parmesan cheese</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">s<u>easoning mixture for chicken</u></div><div class="separator" style="clear: both; text-align: center;">1 tsp salt</div><div class="separator" style="clear: both; text-align: center;">1 tsp ground pepper</div><div class="separator" style="clear: both; text-align: center;">1/2 tsp dried Oregano</div><div class="separator" style="clear: both; text-align: center;">1/2 tsp dried Thyme</div><div class="separator" style="clear: both; text-align: center;">1/2 tsp dried Parsley</div><div class="separator" style="clear: both; text-align: center;">1/4 tsp dried Marjoram</div><div class="separator" style="clear: both; text-align: center;">1/4 tsp garlic powder</div><div class="separator" style="clear: both; text-align: left;"></div><ol><li>Preheat oven to 350 degrees. Spray a 9x7 baking dish with cooking spray. Prepare pasta according to package directions.</li>
<li>Combine the ingredients for the seasoning mixture. Lightly mist the chicken breasts with olive oil (or regular) cooking spray and sprinkle each side with the mixture. Grill until thoroughly done. Cut grilled chicken into bite-sized pieces.</li>
<li>Melt butter in a large skillet, add mushrooms and saute for 5 minutes.</li>
<li>In a large bowl, stir together alfredo sauce, cream of mushroom soup, chicken broth, and Marsala. </li>
<li>Add chicken, mushrooms, peas, and 1/2 cup parmesan.</li>
<li>Spoon mixture into baking dish and top with remaining 1/2 cup of cheese. Bake for 35 minutes.</li>
</ol><br />
<div class="separator" style="clear: both; text-align: left;"><b>Nutrition: </b>286 calories, 31g carbohydrate, 22g protein, 9g fat, 5g fiber</div><div class="separator" style="clear: both; text-align: left;"><b>weight watchers points: 6</b></div><div class="separator" style="clear: both; text-align: left;"><b>weight watchers plus points: 8</b></div><div class="separator" style="clear: both; text-align: left;"><b><br />
</b></div><div class="separator" style="clear: both; text-align: left;"><b></b></div><b><center><a href="http://www.paisleypassions.blogspot.com/"><img border="0" src="http://a.imageshack.us/img714/2521/floralthursbutton.jpg" /></a></center></b><br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com2tag:blogger.com,1999:blog-3346661920201282130.post-66041212459655031622011-02-21T16:13:00.000-08:002011-02-21T16:13:40.825-08:00Sinless Cinnamon Buns<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNtKPdVq3kdN-VKb9T6SlGQ6f0ivYi7AHsvW5kKx8_aANuFyUTryovFRPSWRCnRSEvj2vtWSG0LIc6K47plxXjUfyCsAW2MMQEwcIoVwKAMZteK7Hfwa4-AOKv0-ZLnnJ5EE_QYpENoYMW/s1600/IMG_5113.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNtKPdVq3kdN-VKb9T6SlGQ6f0ivYi7AHsvW5kKx8_aANuFyUTryovFRPSWRCnRSEvj2vtWSG0LIc6K47plxXjUfyCsAW2MMQEwcIoVwKAMZteK7Hfwa4-AOKv0-ZLnnJ5EE_QYpENoYMW/s400/IMG_5113.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBaejfFw8l94ubZCH5TaLVXEwvAuDdKZl-pI3SaLDEGh4ekT43EpGQOgJWBFgKrIOAwJA7pCa7mAFKSE7dPjdvhOuoXZo7io-mybIiNQx-qLuZk_s8TbR69-iziHf38QhLf0_RCxYJ6HeP/s1600/IMG_5114.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBaejfFw8l94ubZCH5TaLVXEwvAuDdKZl-pI3SaLDEGh4ekT43EpGQOgJWBFgKrIOAwJA7pCa7mAFKSE7dPjdvhOuoXZo7io-mybIiNQx-qLuZk_s8TbR69-iziHf38QhLf0_RCxYJ6HeP/s400/IMG_5114.JPG" width="400" /></a></div>I found a recipe a few years ago for homemade cinnamon rolls. They looked a bit complicated but I was up for the challenge. That was before I had a Kitchen-aid stand mixer and the cinnamon rolls turned into quite an ordeal. Hours upon hours later, when they came out of the oven, the smell was to die for. I did it. I actually made huge, gooey homemade cinnamon rolls. They were beautiful and the reactions from my taste-testers were even more satisfying. My parents claimed them to be the best cinnamon rolls they had ever eaten. My roommate requested them for her birthday "cake". The boyfriend got a care package in the mail before finals, full of cinnamon love. They were definitely a hit. But as far as their nutritional content, quite the miss. They were loaded with sugar, butter, and zillions of calories. Sure, its ok to ignore that information for a special occasion but nobody should eat these pastries on a regular basis.<br />
<br />
Cinnamon is one of my favorite spices and the idea os cinnamon rolls is definitely appealing. I decided that I could create a treat that exhibits the same flavors, without all of the excess fat. I'm not sure what made me give this idea a try but I have been making these for years now and they always kick a cinnamon roll craving. Everything is cooked to begin with so this is great for a hurried breakfast treat or an after-dinner dessert. It may sound a bit odd, but I encourage you to try it at least once. While it is obviously not going to be a food court style pastry, each one only has 56 calories compared to the typical 800+.<br />
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<div style="text-align: center;"><b>Cinnamon Buns</b></div><div style="text-align: center;"><b>serves 2</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">1 light wheat hamburger bun</div><div style="text-align: center;">2 tbsp fat-free cream cheese</div><div style="text-align: center;">2 tsp fat-free butter (plus a little extra for spreading)</div><div style="text-align: center;">1/2 tsp vanilla extract</div><div style="text-align: center;">1 tbsp Splenda</div><div style="text-align: center;">Cinnamon and Splenda for sprinkling</div><div style="text-align: left;"></div><ol><li>Lay hamburger bun halves, inside facing upwards. Lightly spread butter over each half and sprinkle with cinnamon and Splenda.</li>
<li>Lightly toast in toaster oven. (This isn't necessary but it gives the bun added texture and structure).</li>
<li>In a small microwavable bowl or ramekin, combine cream cheese, butter, and vanilla. Microwave for 15 seconds. Stir until smooth. Add Splenda and stir until combined.</li>
<li>Spread half of the cream cheese mixture on each bun. Enjoy!</li>
</ol><div><b>Nutrition: </b>56 calories, 10g carbohydrate, 4g protein, 1g fat, 2g fiber</div><div><b>weight watchers points: 1</b></div><div><b>weight watchers plus points: 2</b></div><br />
<br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com0tag:blogger.com,1999:blog-3346661920201282130.post-6444053576969138292011-02-11T18:25:00.000-08:002011-02-11T18:26:54.707-08:00Creamy Crock-Pot Chicken<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht4IXWqKacasFakztnN893DkY46237GZER0rEYDVLnDhBoQeRhYH7FPqKMVeTv6b-p6RSUzr4cQuuowXb_PYSz8h1cKBcGQuYIHosgk7ItVDadS03AzKClj1Wg49aMqIcIsghSEZ0fbD85/s1600/chikmushrooms.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht4IXWqKacasFakztnN893DkY46237GZER0rEYDVLnDhBoQeRhYH7FPqKMVeTv6b-p6RSUzr4cQuuowXb_PYSz8h1cKBcGQuYIHosgk7ItVDadS03AzKClj1Wg49aMqIcIsghSEZ0fbD85/s640/chikmushrooms.jpg" width="640" /></a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Lately I have been in the middle of a million projects, so the crock pot has been quite handy. I can still create healthy dishes at home, without spending all of my free time cooking. I was browsing through my mom's recipe book that I made from her collection of recipe clippings, when I came across this recipe. I immediately remembered my mom making this dish when I was younger. I knew I liked it then so I figured I would like it now as well. Back then I had no idea what was in it, nor did I care; but, this time the recipe needed a few modifications. I was a bit worried that some of the flavor would be sacrificed by using fat-free cream cheese, light butter, and reduced-fat soup. There definitely no need for concern. The meal turned out amazing. The chicken was tender and the sauce was rich and creamy. You can serve this over wide egg noodles or rice. I added steamed broccoli on serve. Another great week night meal.</div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Chicken and Mushrooms</b></div><div style="text-align: center;"><b>serves 6</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">6 (4 oz) boneless skinless chicken breasts</div><div style="text-align: center;">2 tbsp light butter</div><div style="text-align: center;">salt and pepper to taste</div><div style="text-align: center;">2 tbsp dry Italian dressing mix</div><div style="text-align: center;">1 can 98% fat-free Cream of Mushroom soup</div><div style="text-align: center;">6 oz. fat-free cream cheese, cut into cubes</div><div style="text-align: center;">1/2 cup dry Sherry</div><div style="text-align: center;">1 small onion, chopped</div><div style="text-align: center;">2 cups sliced mushrooms</div><div style="text-align: center;">1/2 cup frozen green peas</div><div style="text-align: left;"></div><ol><li>Wash chicken and pat dry. Brush with butter. Sprinkle with salt and pepper.</li>
<li>Place chicken in slow cooker. Sprinkle Italian dressing mix on top. Cover and cook for 5-6 hours.</li>
<li>One hour before serving, mix soup, cream cheese, Sherry, and onion in a saucepan. Cook and stir until smooth. Spoon over chicken.</li>
<li>Add mushrooms and peas. Cover and cook for 30 minutes longer.</li>
<li>Serve over rice or egg noodles if desired.</li>
</ol><div><b>Nutrition: (without noodles) </b>200 calories, 10g carbohydrate, 29g protein, 5g fat</div><div><b>5 weight watchers points</b></div><div><b>5 weight watchers plus points </b></div><div><br />
</div><div><b>Nutrition: (with 1/2 cup cooked egg noodles) </b>300 calories, 29g carbohydrate, 33g protein, 6g fat, 3g fiber</div><div><b>6 weight watchers points</b></div><div><b>8 weight watchers plus points</b></div><br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com1tag:blogger.com,1999:blog-3346661920201282130.post-2006749950978567672011-02-07T13:35:00.000-08:002011-02-07T13:40:29.872-08:00Hearty Meaty Baked Ziti<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHbA02yWgfFJ4BRaJpdwT0S_auK4qbWqTU_k4WCMk6mtnCcV_mi_S0lzDxMT2BrCYqHfr1wj-b1IfBYkdpgJgbJy2ByCPGmXG31yy_86A6AjCMIn_X89AdZWRWI7cnM3VlKpUwW3lrNG4T/s1600/ziti3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHbA02yWgfFJ4BRaJpdwT0S_auK4qbWqTU_k4WCMk6mtnCcV_mi_S0lzDxMT2BrCYqHfr1wj-b1IfBYkdpgJgbJy2ByCPGmXG31yy_86A6AjCMIn_X89AdZWRWI7cnM3VlKpUwW3lrNG4T/s400/ziti3.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXjTV_XmQo-0Lgk2ArTl71HRvhkNPC09hXfzGT6PKsSEV4Ii1MikBn-Tohfzq9XXwtxxvgdoDO__WIsredYGGOiQRIewYzsTShFkOOkSCXaMec0deur9fxy7Mzfy35yldtWXsMtJhDGVqI/s1600/ziti2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="337" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXjTV_XmQo-0Lgk2ArTl71HRvhkNPC09hXfzGT6PKsSEV4Ii1MikBn-Tohfzq9XXwtxxvgdoDO__WIsredYGGOiQRIewYzsTShFkOOkSCXaMec0deur9fxy7Mzfy35yldtWXsMtJhDGVqI/s400/ziti2.jpg" width="400" /></a></div>Instead of making the typical Super Bowl party foods, I decided on a hearty one-dish meal. My recipe for Baked Ziti is healthy and filling. Plus, reheated leftovers are delicious. In order to provide nutritious stats for this pasta dish, I made some of my typical swaps. I used ground turkey breast, fat-free cottage cheese, light pasta sauce, and fat-free mozzarella in place of these high calorie varieties. Baked ziti is incredibly easy to make; you don't even have to boil the noodles before baking. This would be perfect for a quick week night meal. I will definitely be making this again soon.<br />
<br />
Also, for all of you weight watchers, I will be adding the weight watchers plus points to each nutrition analysis beginning with this recipe. Over time I will be going back to previous posts to add this calculation as well. Hope this helps!<br />
<div style="text-align: center;"><b>Baked Ziti</b></div><div style="text-align: center;"><b>serves 8</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">1 26 oz. jar pasta sauce (I used light Ragu)</div><div style="text-align: center;">1 1/2 cups water</div><div style="text-align: center;">15 oz. fat-free cottage cheese</div><div style="text-align: center;">2 cups shredded fat-free mozzarella cheese</div><div style="text-align: center;">1/4 cup grated parmesan cheese</div><div style="text-align: center;">1 lb ground turkey breast, cooked and crumbled</div><div style="text-align: center;">8 oz. uncooked penne (I used Ronzoni Smart taste)</div><div style="text-align: center;">2 garlic cloves, minced</div><div style="text-align: left;"></div><ol><li>Preheat oven to 400 degrees and spray 9x13 baking dish with cooking spray.</li>
<li>In a large bowl, combine pasta sauce, water, cottage cheese, 1 cup of the mozzarella cheese, parmesan cheese, turkey, and penne.</li>
<li>Pour into prepared baking dish. Cover with foil and bake for 55 minutes.</li>
<li>Remove dish from oven. Sprinkle with additional cup of mozzarella and bake uncovered for 5 minutes.</li>
</ol><br />
<b>Nutrition: </b>276 calories, 32g carbohydrate, 34g protein, 2g fat, 5g fiber<br />
<b>weight waters points: </b>5<br />
<b>weight watchers + points: </b>7<br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com0tag:blogger.com,1999:blog-3346661920201282130.post-49114433389747412942011-02-03T13:16:00.000-08:002011-02-03T13:16:09.502-08:00Man Food Make-Over<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtSHrXaMMgtGYtmXO2FrrdKdjDTsnkiYzCx7IxAqTS_tGP3pHch56z8ACMM8jqrOACQGBDRNPgT_EKqtmJSXe23dzGb9ZHQPx8t9abMe1geBBvsp2LukGMxFIg-8u7HzfWnBHoGTmI2Tl8/s1600/red+beans.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtSHrXaMMgtGYtmXO2FrrdKdjDTsnkiYzCx7IxAqTS_tGP3pHch56z8ACMM8jqrOACQGBDRNPgT_EKqtmJSXe23dzGb9ZHQPx8t9abMe1geBBvsp2LukGMxFIg-8u7HzfWnBHoGTmI2Tl8/s400/red+beans.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Ii_aPVFL3OEoPQkXo9Tdss-u9u-nuFjRE5gv3QF2WLUsNFhagW6-6RpCPjW52mJia85P72QBHqu7y7ZW2gloVMkZ2Xm0HLAJXkfLTuUs6ze3fL-NIZjxFvTENK8QEisJ-fyPYNlfB81f/s1600/redbeans2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Ii_aPVFL3OEoPQkXo9Tdss-u9u-nuFjRE5gv3QF2WLUsNFhagW6-6RpCPjW52mJia85P72QBHqu7y7ZW2gloVMkZ2Xm0HLAJXkfLTuUs6ze3fL-NIZjxFvTENK8QEisJ-fyPYNlfB81f/s400/redbeans2.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Ok I am going to be totally honest. This is the first recipe that I have posted without trying myself. I love the challenge of making a traditionally unhealthy dish more nutritious, mainly because it means that no foods are completely off limits. With modification, almost any meal can be guilt-free. For example, the sound of "fettucine alfredo" is very appealing to me. The fat and calories, not so much, which is fine because I know that I can make a tasty, healthy version. Now when I hear "red beans and rice", I have no desire to make-over this dish. It's just not my kind of food, healthy or not. While we were in New Orleans for New Year's Eve, the boyfriend decided that he is quite fond of the cajun cuisine. We bought a red beans and rice box dinner mix in a little shop so that I could make it for him back at home. I made it the first time using cajun sausage, and he loved. Actually everyone who tried it seemed to enjoy the spicy flavors. My mom, like myself, didn't think this type of food was her thing. Well she was braver than me and tried it. She was surprised that she really liked the dish. Using the pork sausage, it wasn't the healthiest meal ever.<br />
<br />
The last time I was visiting the boyfriend in Auburn, we decided instead of going out to eat, we would spend the money on groceries for me to cook. That way he would have plenty of leftovers throughout the week. He decided on <a href="http://noshnnutrition.blogspot.com/2011/01/thats-wrap.html">lettuce wraps</a>, <a href="http://noshnnutrition.blogspot.com/2010/10/time-to-savor-healthy-mexican-flavor.html">mexican lasagna</a>, and red beans and rice. I was a bit surprised when he suggested that we use smoked turkey sausage in place of the pork, which saved 110 calories per serving (so proud of him!). We bought the <a href="http://zatarains.com/">Zatarain's</a> box mix which was made of basically the same ingredients as the mix we purchased in New Orleans. This was very easy to make as I just threw it all in the crock pot. The beans did have to soak overnight and cook for about an hour but that's really not any work. Since the smoked turkey sausage did not have any cajun flavor, I sauteed it with ground red pepper and red pepper flakes. I swapped brown rice for white rice to add additional fiber to the beans. The final verdict: The boyfriend loved it and decided it was every bit as good as the pork sausage version. With all of the positive reviews, I might just have to try out the next batch.<br />
<div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Red Beans and Rice</b></div><div style="text-align: center;"><b>serves 13</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">1 box Zatarain's red beans and rice seasoning mix</div><div style="text-align: center;">16 oz. link Butterball smoked turkey sausage, chopped into 1/2" pieces</div><div style="text-align: center;">1 pound dry red kidney beans</div><div style="text-align: center;">6.5 cups cooked whole grain brown rice</div><div style="text-align: left;"></div><ol><li>Spray large pan with cooking spray and saute sausage pieces until done.</li>
<li>Follow cooking directions on package of red beans. (I like to soak them overnight before cooking)</li>
<li>Combine seasoning mix with cold water and then empty the mixture, sausage, and beans into the crock pot and cook over low for 4-6 hours.</li>
<li>Serve over cooked rice.</li>
</ol><div><b>Nutrition: (per serving with 1/2 cup cooked rice) </b>307 calories, 50g carbohydrate, 16g protein, 4g fat, 7g fiber, 5 weight watchers points</div><br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com0tag:blogger.com,1999:blog-3346661920201282130.post-1490626608462918822011-01-31T17:43:00.000-08:002011-01-31T17:43:10.438-08:00Mushroom Madness<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzf50tMfsYKhfl-02iWN5IG8evEPIt5MCdl5voGBFrOOD_xpsuBpuJPVpVWgDcdGCl5vtefNHeNmpAQz-_-8Hdp-BSsLXRX2Jd1rPC8ODAypU148O4O2ZfFo_4fNzE9HME3CQrTMzh7wMV/s1600/Picture+21.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzf50tMfsYKhfl-02iWN5IG8evEPIt5MCdl5voGBFrOOD_xpsuBpuJPVpVWgDcdGCl5vtefNHeNmpAQz-_-8Hdp-BSsLXRX2Jd1rPC8ODAypU148O4O2ZfFo_4fNzE9HME3CQrTMzh7wMV/s320/Picture+21.png" width="263" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZYaJ4qbzIyWg176DMDq5wUEuTLZsy685nJYa3xtqOzVxZpZxHIBEKavZ4_qedZ0fwYsIwFDGCbol_hlFpAnf4Ri6qYP8s0u7KeRcZ9Yz1485JHbI-pffkiMBysXo6eSZ40cIGTYoMul58/s1600/Picture+22.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZYaJ4qbzIyWg176DMDq5wUEuTLZsy685nJYa3xtqOzVxZpZxHIBEKavZ4_qedZ0fwYsIwFDGCbol_hlFpAnf4Ri6qYP8s0u7KeRcZ9Yz1485JHbI-pffkiMBysXo6eSZ40cIGTYoMul58/s320/Picture+22.png" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Nutritionally speaking, homemade meals prepared with fresh ingredients are always the best way to go. But the time it takes to go to the grocery store and create a gourmet meal is not always available. In these, instances many people turn to fast food to solve their time dilemma. Diet Disaster. While I would never advocate for eating frozen meals as part of an everyday healthy lifestyle, most freezer dinners are much better than the local burger joint. I always keep a few stashed away for busy nights and I have to admit there are a few I even enjoy. One of my favorite lines is the <a href="http://leancuisine.com/">Lean Cuisine</a> Market Creations. These gourmet-inspired meals come in a bag and are steamed in the microwave. There is no watery sauce, or rubbery meat, typical of many frozen dishes. They actually don't taste frozen at all. I have tried several of the varieties but my favorite is the Mushroom Tortelloni. The shells are stuffed with portobello mushrooms and cheese and are placed in a rich sauce made of sun-dried tomatoes, green peas, and red peppers. The meal is not huge for 280 calories but I find it to be pretty filling, especially if you add a side salad. I'm not crazy about the long ingredient list but this tortelloni is quite flavorful for a 5 minute preparation. When I think about the quality of a frozen meal, I ask myself if I had created this dish, would I be proud to serve it to guests? The answer to this one is YES. In fact, I might just try to recreate a similar dish. I'll be sure to let you know how it turns out. Check out the <a href="http://leancuisine.com/">Lean Cuisine</a> website to see the other Market creation varieties.<br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com0tag:blogger.com,1999:blog-3346661920201282130.post-31046814126433018522011-01-26T13:45:00.000-08:002011-01-26T13:45:09.650-08:00An Oatmeal Treat that's Healthy and Sweet<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhufjShLmLCGXgZYiZoxrneVPX1Y0r8VeZCRl_h-JlJ7cmpqTtF7nl2BMqbyoziHPAiBHyL__ohu0QMMlMOb5NW_IDe6xLP7WsYanN1JTxQQHRSTab7251IYmqDSZCFi82JVQ3XSHhem6LT/s1600/IMG_4599.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhufjShLmLCGXgZYiZoxrneVPX1Y0r8VeZCRl_h-JlJ7cmpqTtF7nl2BMqbyoziHPAiBHyL__ohu0QMMlMOb5NW_IDe6xLP7WsYanN1JTxQQHRSTab7251IYmqDSZCFi82JVQ3XSHhem6LT/s400/IMG_4599.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxafKRNOoebVMxlmqnFM4793WduRxQfHU4GBTx7lmU22VqrKSe1qCiAJLzdbjtjylo9-3Uvj7I6zNzgXBJ5rMjrhYVg4FMEBtjA8TD8OhdrxoRFqslDuetVBC9s7LxZxAj0Uce4XC0EK1V/s1600/IMG_4610.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxafKRNOoebVMxlmqnFM4793WduRxQfHU4GBTx7lmU22VqrKSe1qCiAJLzdbjtjylo9-3Uvj7I6zNzgXBJ5rMjrhYVg4FMEBtjA8TD8OhdrxoRFqslDuetVBC9s7LxZxAj0Uce4XC0EK1V/s400/IMG_4610.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: left;">Nosh N' Nutrition readers, in my last post I mentioned starting another blog about my adventures in "do-it-yourself" projects and home decor crafts. Well I did it. My new blog is up and running. Although there is only one lonely post so far, I would love for you to check out <a href="http://craftycouturebylauren.blogspot.com/">Crafty Couture</a> and let me know what you think. With this blog as well, I love getting feedback from my readers so comments are always welcome.</div><br />
Cookies are generally recognized as a fat laden baked treat. A common misconception is that a cookie loaded with oats and raisins is more healthy than a chocolate chip or sugar cookie. While the oats and raisins are not the problem, oatmeal raisin cookies contain the same amount of fat and sugar as other cookies. In an attempt for a big, soft, chewy cookie with lower fat and calories, I decided to whip up a batch of Hungry Girl's Oatmeal Raisin Softies. This recipe uses light butter, applesauce, and egg beaters to create significantly lower stats. Not only are the nutrition facts impressive, but the flavor and texture are equally as great. Often, a cookie deemed "healthy" or "only 100 calories" can be advertised in that way because of the tiny size or portion. I just can't justify 100 calories for a quarter-sized treat. These cookies are large and soft and chewy. They are also filling as each cookie contains 2g of fiber. This would be a great addition to your kids lunch box. Let them help bake the cookies to be a part of part of making a tasty, nutritious treat.<br />
<div style="text-align: center;"><b>Oatmeal Raisin Cookies</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: xx-small;">from Hungry Girl</span></b></div><div style="text-align: center;"><b>serves 12</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">1 1/2 cups regular oats</div><div style="text-align: center;">2/3 cup whole wheat flour</div><div style="text-align: center;">1/2 cup raisins</div><div style="text-align: center;">1/2 cup brown sugar (not packed)</div><div style="text-align: center;">1/4 cup Splenda (or Truvia)</div><div style="text-align: center;">1/4 cup light butter</div><div style="text-align: center;">1/4 cup unsweetened applesauce</div><div style="text-align: center;">1/4 cup egg beaters</div><div style="text-align: center;">1/2 tsp vanilla extract</div><div style="text-align: center;">1/2 tsp baking soda</div><div style="text-align: center;">1/2 tsp cinnamon</div><div style="text-align: center;">dash of salt</div><div style="text-align: left;"></div><ol><li>Preheat oven to 350 degrees. Line a baking sheet with parchment paper.</li>
<li>In a medium bowl, combine brown sugar, Splenda, butter, applesauce, egg beaters, and vanilla. Mix thoroughly with a wire whisk.</li>
<li>Add flour, baking soda, cinnamon, and salt. Stir until completely mixed and smooth.</li>
<li>Add oats and raisins and mix until are thoroughly coated with the batter.</li>
<li>Spoon batter onto baking sheet in evenly spaced mounds. Using the back of the spoon, flatten batter into circles about 3 1/2" wide.</li>
<li>Bake for 12-13 minutes or until a toothpick inserted in the middle of the cookie comes out clean.</li>
</ol><div><b>Nutrition: </b>125 calories, 24g carbohydrate, 3g protein, 3g fat, 2g fiber, 2 weight watchers points</div><br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com1tag:blogger.com,1999:blog-3346661920201282130.post-22139673772143037202011-01-23T13:32:00.000-08:002011-01-23T13:38:46.892-08:00That's a Wrap<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxyX8Sj5D3vvebnl_WpaSgQFwYlbtkY_D5uyOtwtXOk0asCf5ym5zprLIocws5tuRSPVczmSKxvl5ClXNIJLSM8Gv-j2WDXt5EmUzfijg_fsBPKZ8qFZyXoNXvipGUOHdboZzft2tp8RqF/s1600/IMG_4593.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxyX8Sj5D3vvebnl_WpaSgQFwYlbtkY_D5uyOtwtXOk0asCf5ym5zprLIocws5tuRSPVczmSKxvl5ClXNIJLSM8Gv-j2WDXt5EmUzfijg_fsBPKZ8qFZyXoNXvipGUOHdboZzft2tp8RqF/s400/IMG_4593.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIzYUJyAiM_O7P-bkNdI8ZYgYmgdPbIofeKKS1vINiso9akFl-jC_nTzUINI0qyJwBTDDVnQSuspTwQy_PXz5TH4UHSVBYKI9FxPGBtE9rMBgAIRZfleJuWezYV0E8TZIeIAcY1rLvAAaD/s1600/IMG_4596.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIzYUJyAiM_O7P-bkNdI8ZYgYmgdPbIofeKKS1vINiso9akFl-jC_nTzUINI0qyJwBTDDVnQSuspTwQy_PXz5TH4UHSVBYKI9FxPGBtE9rMBgAIRZfleJuWezYV0E8TZIeIAcY1rLvAAaD/s400/IMG_4596.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Made famous by P.F. Chang and also served at other restaurants including Cheesecake Factory and California Pizza Kitchen, lettuce wraps are a popular Chinese-inspired appetizer choice. Since it is usually a large serving, I tend to order lettuce wraps for my meal. There is something so appealing about the warm chicken and veggie combination served against the cool, crisp lettuce. The sauce in the meat mixture along with the similar dipping sauce makes for an amazing flavor combination. This is a recipe that I would never be able to recreate on my own as I had no idea what ingredients could provide such a succulent sensation. With the help of a fellow blogger, I have perfected this recipe and have gotten compliments by everyone who has tried it. I would have to say the most sincere compliment is from the boyfriend who licks the plate clean after each serving (literally). This is by no means a quick week night meal. There is a lot of chopping and dicing involved but with the help of a veggie chopper, it is not too bad. I would suggest preparing the meat, veggies, and sauces ahead of time. Then the actual cooking time is only about 15 minutes. Most recipes that I make require quite a bit of nutrition modifications to get them to the point that I will eat them. The original recipe is pretty healthy as it, full of lean protein and veggies with very little fat. I have given the nutrient analysis based on 6 servings with each serving making 2 lettuce wraps for only 95 calories. You can divide the recipe to make 4 larger portions and each serving would still only amount to 142 calories! This is a great meal to serve to guests because it looks fancy and tastes fabulous. I served it over boiled whole grain brown rice along with a dipping sauce that I will post about later. The sauce is so similar to the white sauce served at Japanese steakhouses. It is quite amazing!<br />
<br />
<div style="text-align: center;"><b>Lettuce Wraps</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: xx-small;">adapted from Fashionably Foodie</span></b></div><div style="text-align: center;"><b>serves 6</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">3 frozen boneless, skinless chicken breasts</div><div style="text-align: center;">1 large carrot</div><div style="text-align: center;">8 whole mushrooms</div><div style="text-align: center;">3 green onions</div><div style="text-align: center;">1 red bell pepper</div><div style="text-align: center;">3 garlic cloves, minced</div><div style="text-align: center;">1/2 can water chestnuts, drained</div><div style="text-align: center;">1 head iceberg lettuce (leaves washed and separated in wholes)</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><b>Sauce </b></div><div style="text-align: center;"><b>(double in order to make dipping sauce)</b></div><div style="text-align: center;">1/2 cup water</div><div style="text-align: center;">1/4 cup Splenda</div><div style="text-align: center;">2 tbsp rice wine vinegar</div><div style="text-align: center;">1 tsp sesame oil</div><div style="text-align: center;">1/2 tsp sriracha sauce (asian chile sauce)</div><div style="text-align: center;">1/2 cup soy sauce</div><div style="text-align: left;"></div><ol><li>Boil chicken breast for 15 minutes or until cooked thoroughly. Chop finely to the size of a corn kernel.</li>
<li>Finely grate the carrot. Finely dice the onion, water chestnuts, mushrooms, and bell pepper to the same size of the chicken.</li>
<li>Whisk together the sauce ingredients. If you doubled the sauce to make the dipping sauce, set half aside.</li>
<li>Spray a large pan with cooking spray. Add onions, mushrooms, and bell pepper. Saute for 2 minutes to soften. </li>
<li>Add chicken, water chestnuts, and garlic. Saute for 2 minutes. </li>
<li>Add sauce to pan and bring to a boil. Simmer for 10 minutes until the liquid is reduced. Add grated carrot. </li>
<li>For dipping sauce, add an additional 1/2 tsp sriracha sauce and 1/4 tsp red pepper flakes to the reserved sauce.</li>
</ol><br />
<div style="text-align: left;"><b>Nutrition: </b>95 calories, 7g carbohydrate, 14g protein, 2g fat, 1g fiber, 2 weight watchers points</div><a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com3tag:blogger.com,1999:blog-3346661920201282130.post-55772173616674195932011-01-20T15:33:00.000-08:002011-01-20T15:35:08.887-08:00Fake N' Bake<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM3Sq_7JrdjccUy3-bhtTpC91HQBVDVx-b1wHZjHnwoahyphenhyphenVR6GR0T8Ucfufb6nAsLMFgeHJ9IHiY9O8qvm5L4B2lYIyCk5IBUu9TLz5hyphenhyphenTbY6OTTexzHGhO8b_UpLKfEUWK5EPR8H73NIQ/s1600/IMG_4512.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM3Sq_7JrdjccUy3-bhtTpC91HQBVDVx-b1wHZjHnwoahyphenhyphenVR6GR0T8Ucfufb6nAsLMFgeHJ9IHiY9O8qvm5L4B2lYIyCk5IBUu9TLz5hyphenhyphenTbY6OTTexzHGhO8b_UpLKfEUWK5EPR8H73NIQ/s400/IMG_4512.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJMmw5wdhQf1u4Txb76RudcB9nD0wgR3Ix0qWHkXhkR4fu8nBL7itV2l4o5RVYulpz1XW9eHh-TCaHKGGeEpMX8p383n3SbVO47reph3j_VSM_fJeAJtDTRRSPn5d52ZEZ8INgHnD0IDVF/s1600/IMG_4519.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJMmw5wdhQf1u4Txb76RudcB9nD0wgR3Ix0qWHkXhkR4fu8nBL7itV2l4o5RVYulpz1XW9eHh-TCaHKGGeEpMX8p383n3SbVO47reph3j_VSM_fJeAJtDTRRSPn5d52ZEZ8INgHnD0IDVF/s400/IMG_4519.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOzDnmPf8fDaNeRNw0DFX6VXPmGLLK0Lz6DAL5kr6c67U9vFyJTRC4fRt1tmUs6c_hbiyMm0jIKVAK0_fkTEzJqZqGNTtzrJY3HlFz3YQP0tttKHIhQJe_DDtIe4_hFYFL3hcz2rggT6H/s1600/shakenbake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOzDnmPf8fDaNeRNw0DFX6VXPmGLLK0Lz6DAL5kr6c67U9vFyJTRC4fRt1tmUs6c_hbiyMm0jIKVAK0_fkTEzJqZqGNTtzrJY3HlFz3YQP0tttKHIhQJe_DDtIe4_hFYFL3hcz2rggT6H/s320/shakenbake.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>I assumed that after graduation I would be searching for recipes to blog about in order to fill my empty schedule. Not quite the case. Between traveling, preparing for grad school, and painting, I am actually behind on posting about recipes that I have already made. In addition, I have recently become pretty infatuated with interior design. After moving back home, I decided it was time to completely make-over my bedroom. While I splurged on my Pottery Barn bedding and curtains, I have made a lot of my own decorations and found more frugal substitutes to designer inspirations. Since this sort of thing has absolutely nothing to do with nutrition, I am thinking of starting another blog to document my "do-it-yourself" home improvement projects along with "before and after" photography. Don't worry though, because this newly found interest will never compare to my passion for nutrition and development of healthy recipes.<br />
<br />
The actual point of this post is to give you a very easy alternative to a popular fast food item. Fried chicken fingers are everywhere. From McDonald's to Zaxby's to O'Charley's, you can find chicken fingers in an assortment of restaurants. The amount of calories varies by place, but these are never a healthy option, especially considering that their typical accompaniment is french fries. While this is not actually a recipe, I want to share with you a great way to make crispy chicken fingers (or nuggets) at home in the oven. The key ingredient (besides chicken) is Shake N' Bake Extra Crispy seasoned coating mix. Not only is it healthier than frying your tenders, but much easier too. Just wash and trim your chicken. Drop it in the bag of mix. Shake. and Bake. I'm not saying that you could fool someone into believing these are fried but they are crispy and full of flavor. I like to serve them with my cauliflower casserole (recipe coming soon) and a green veggie for a healthy southern meal. There are also other flavors of Shake N Bake including Crispy Buffalo, Ranch and Herb Crusted, Hot & Spicy, BBQ glaze, and Parmesan (used for my <a href="http://noshnnutrition.blogspot.com/2010/09/eggplant-made-light-for-dinner-tonight.html">Eggplant Parmesan</a> and Chicken Parmesan recipes).<br />
<div style="text-align: center;"><b><u><br />
</u></b></div><div style="text-align: center;"><b><u>Baked Chicken Fingers</u></b></div><div style="text-align: center;"><b>serves 4</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">1 pound boneless skinless chicken tenders (or breast cut to tender size)</div><div style="text-align: center;">1 packet Shake N Bake Extra Crispy seasoned coating mix (There are 2 packets in the box)</div><div style="text-align: center;"><br />
</div><div style="text-align: left;"></div><ol><li>Place seasoning mix in the bag that comes with it. Drop chicken tenders into bag one or two at a time. Shake to coat.</li>
<li>Line a baking sheet with foil and cooking spray (for easy clean-up). Spread coated chicken tenders out on sheet and bake for 25 minutes (The box says 20 minutes but I always do 25).</li>
</ol><div style="text-align: center;"><b>***Use 2 pounds of chicken and both packets of seasoning mix to serve 8</b></div><div><br />
</div><div><b>Nutrition: </b>153 calories, 11g carbohydrate, 25g protein, 2g fat, 0g fiber, 3 weight watchers points</div><br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com1tag:blogger.com,1999:blog-3346661920201282130.post-53514007351002511132011-01-10T18:54:00.000-08:002011-01-10T18:54:07.941-08:00The Best of Blueberry<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmLeBzD2dJvxM7_gBiBDEYeG6sWcHOvmMi35r7a9LuEYF9nrFCzUlmyOFgl5BN3Jj8ZnJ0dyOwwqRMfcQCAqljxhtQVzVBBeCKufplj_aX__uv9Ee09e2k9LsXVCtwSMCZYs4Y34nNXQ32/s1600/IMG_4494.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmLeBzD2dJvxM7_gBiBDEYeG6sWcHOvmMi35r7a9LuEYF9nrFCzUlmyOFgl5BN3Jj8ZnJ0dyOwwqRMfcQCAqljxhtQVzVBBeCKufplj_aX__uv9Ee09e2k9LsXVCtwSMCZYs4Y34nNXQ32/s400/IMG_4494.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9fiiylWwcNPK6xcVfuc0DaC6yHEsiCuzarEOWiOEWP2EJwb1E2HSn0yVhGIOIqcHW3iCvwpH9RZq7Cm1RCvfs9Hzkg1KI4BCXfhjfrExsilwp6zO-dcqqjPj2jGhAM4xdRcdQtGhU1ygt/s1600/IMG_4498.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9fiiylWwcNPK6xcVfuc0DaC6yHEsiCuzarEOWiOEWP2EJwb1E2HSn0yVhGIOIqcHW3iCvwpH9RZq7Cm1RCvfs9Hzkg1KI4BCXfhjfrExsilwp6zO-dcqqjPj2jGhAM4xdRcdQtGhU1ygt/s400/IMG_4498.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Today I bring you another "seldom splurge" recipe; and these blueberry muffins are well worth the splurge. As much as I love to get rid of unhealthy ingredients in recipes, some definitely belong in baked goods. In my opinion these muffins have everything that is necessary in a good pastry. The texture is soft and moist. The flavor is sweet, but not too sweet. The streusel topping is crumbly with a hint of cinnamon. And each bite includes a delicious blueberry burst. These are seriously one of my favorite breakfast indulgences. While I would consider them a "splurge" because they do contain over 200 calories per muffin, they are still quite healthy in relation to restaurant and bakery muffins. At Starbucks a blueberry muffin racks up 360 calories. A similar treat at Dunkin Donuts contains a whopping 480 calories and Panera Bread's blueberry muffin will cost you 390 calories. To keep my muffin recipe from having as many calories as my dinner, I did make a few substitutions. I traded whole wheat pastry flour for white flour and used fat free milk and light butter. If you are stuck in the house due to ice like we are here in Alabama, whip up a batch of these blueberry streusel muffins and inhale the sweet aroma as they bake.<br />
<br />
Oh, and a big thanks to my cousin Lindsey for the super cute Cynthia Rowley plate in my pictures. The other plates that she gave me for Christmas will be making an appearance very soon. Not only does she give the best gifts ever, she also has an amazing blog. Lindsey is so creative and her blog details projects and diy crafts that she has documented as she has began her journey as a newly-wed. Check out it out <a href="http://lindseyandseth.blogspot.com/">Novemberly Ever After</a>.<br />
<br />
<div style="text-align: center;"><b>Blueberry Streusel Muffins</b></div><div style="text-align: center;"><b>serves 12</b></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">1 1/2 cups whole wheat pastry flour (or all-purpose flour)</div><div style="text-align: center;">3/4 cup white sugar</div><div style="text-align: center;">1/2 tsp salt</div><div style="text-align: center;">2 tsp baking powder</div><div style="text-align: center;">1/3 cup vegetable oil</div><div style="text-align: center;">1 egg</div><div style="text-align: center;">1/3 cup fat free milk</div><div style="text-align: center;">1 cup fresh or frozen blueberries</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><u>streusel topping</u></div><div style="text-align: center;">1/2 cup white sugar</div><div style="text-align: center;">1/3 cup whole wheat pastry flour</div><div style="text-align: center;">1 1/2 tsp ground cinnamon</div><div style="text-align: center;">1/4 cup light butter</div><div style="text-align: left;"></div><ol><li>Preheat oven to 400 degrees. Spray muffin pan with cooking spray.</li>
<li>In a large bowl combine flour, sugar, salt, and baking powder.</li>
<li>In a small bow combine oil, egg, and milk. Stir until egg is beaten.</li>
<li>Add oil mixture to flour mixture and combine just until moist.</li>
<li>Toss blueberries in a sprinkle of flour (This keeps them from sinking to the bottom of the muffin) and then stir into batter.</li>
<li>Evenly distribute batter among muffin cups. </li>
<li>In a medium bowl, combine sugar, flour, and cinnamon. Mix in butter with a fork to create a crumb texture.</li>
<li>Spoon streusel mixture evenly over each muffin cup.</li>
<li>Bake for 25 minutes.</li>
</ol><div><b>Nutrition: </b>225 calories, 36g carbohydrate, 2g protein, 8g fat, 1g fiber, 5 weight watcher points</div><br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com1tag:blogger.com,1999:blog-3346661920201282130.post-71745361258183493222011-01-06T07:46:00.000-08:002011-01-06T07:48:07.105-08:00Start the New Year Right with Shrimp and Grits Made Light<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX2fNQRyWJ_qZow0F0R0CQXJ1iAjYUJ2ZIL6_pdNq5qkLpwl9uN58qqwxpgFCnIzxNovNVG0QIWvXnmY01kMerbQih15XSRM8esCqnpq0zC1_0_BLhtGGFs3QK4qVJPBQda_nfS1o572-y/s1600/IMG_4460.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX2fNQRyWJ_qZow0F0R0CQXJ1iAjYUJ2ZIL6_pdNq5qkLpwl9uN58qqwxpgFCnIzxNovNVG0QIWvXnmY01kMerbQih15XSRM8esCqnpq0zC1_0_BLhtGGFs3QK4qVJPBQda_nfS1o572-y/s400/IMG_4460.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDXHKMmhiJ9kzI6wBAtiV-Mdp4eJm9Hfb29MM32Fo0V9AYq7aj_jqZVGL3QTdSQCiDIzr7hYVTeqTNSq-qXvFZQj3oTBhQe2q9xTN3sAUonq8UQnLJh3Yqyj6GPUYQEphjpet38Ljh06Tx/s1600/IMG_4470.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDXHKMmhiJ9kzI6wBAtiV-Mdp4eJm9Hfb29MM32Fo0V9AYq7aj_jqZVGL3QTdSQCiDIzr7hYVTeqTNSq-qXvFZQj3oTBhQe2q9xTN3sAUonq8UQnLJh3Yqyj6GPUYQEphjpet38Ljh06Tx/s400/IMG_4470.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>It is the time of year to set your New Year's resolutions into action. A popular goal for many people is to eat healthier, whether you are looking to lose weight or just to treat your body better. Broad, long term goals are difficult to achieve because it is hard to stay motivated when the change that you yearn for seems to be nowhere in sight. The best way to reach your ultimate goal is to create short term objectives along with a personal reward system. All of your goals and objectives should be specific and measurable. For example if you want to lose weight in 2011, you should begin with objectives that you are confident that you can meet. You may plan to walk for 30 minutes a day, four times a week; cut your daily calorie intake by 300 calories; eat one serving of fruit each day; and cook a healthy meal twice per week. Once you have stuck to your plan, reward yourself with something like a manicure (not food). Then you can begin to challenge yourself by increasing the intensity of your objectives.<br />
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Many people dread healthy eating or dieting because of the foods that they associate it with. It is a common misconception that in order to lose weight, you must eat tiny portions that leave you hungry or bland meals of boiled chicken and steamed vegetables. I feel that many of my recipes offer people a way to enjoy the foods they love, while keeping calories in check. Inspired by my recent New Years trip to New Orleans, this post is proof that southern comfort food can have a place in your healthy diet. Shrimp and Grits is a very common dish in the lower states and is typically loaded with butter, heavy cream, and cheese. After swapping those ingredients for healthier alternatives, the dish was absolutely delicious. It was still creamy, comforting, and full of flavor- everything that Shrimp and Grits should be.<br />
<br />
<div style="text-align: center;"><b>Shrimp and Grits</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: xx-small;">adapted from Cooking Light</span></b></div><div style="text-align: center;"><b>serves 6</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">2 cups fat free milk</div><div style="text-align: center;">3/4 cup fat free chicken broth</div><div style="text-align: center;">1 cup uncooked quick-cooking grits</div><div style="text-align: center;">1/4 tsp salt</div><div style="text-align: center;">1/2 cup shredded parmesan</div><div style="text-align: center;">2 tbsp light butter</div><div style="text-align: center;">3 oz. reduced-fat cream cheese</div><div style="text-align: center;">3 tbsp chopped fresh parsley</div><div style="text-align: center;">1 tbsp chopped fresh chives</div><div style="text-align: center;">3 garlic cloves, minced</div><div style="text-align: center;">1 tbsp fresh lemon juice</div><div style="text-align: center;">1/2 cup egg whites (whites from 2 eggs)</div><div style="text-align: center;">1 pound peeled and deveined medium-sized shrimp, cut in half</div><div style="text-align: center;">1 tbsp light butter</div><div style="text-align: center;"><br />
</div><div style="text-align: left;"></div><ol><li>Preheat oven to 375 degrees. Spray an 11x7 or 9x9 baking dish with cooking spray.</li>
<li>In a medium sauce pan, combine milk and broth. Bring to a boil.</li>
<li>Add grits and salt and stir continuously with a whisk for 5 minutes.</li>
<li>Remove from heat. Add parmesan and butter. Stir until cheese is melted.</li>
<li>Add cream cheese, parsley, chives, garlic, lemon juice, and egg whites. Stir to combine.</li>
<li>Transfer grits into baking dish and bake for 25 minutes.</li>
<li>In a large skillet, saute shrimp in butter until pink and done (about 5 minutes).</li>
<li>Stir cooked shrimp into the baked grits dish.</li>
</ol><div><b>Nutrition: </b>284 calories, 23g carbohydrate, 25g protein, 9g fat, 1g fiber, 6 weight watchers points</div><br />
<a href="http://noshnnutrition.blogspot.com/" target="_blank"><img alt="Photobucket" border="0" src="http://i71.photobucket.com/albums/i150/luvag8r/LaurenSignature.png" /></a>Laurenhttp://www.blogger.com/profile/11007367383717049555noreply@blogger.com1tag:blogger.com,1999:blog-3346661920201282130.post-91499092323880900402010-12-20T18:14:00.000-08:002010-12-20T18:14:39.268-08:00No Guilt Nog<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv2Pfg-66bdd6onjrewDl7ifX31v_JCcvk6F91sDUFULt6LHDuxOaDtPYQRjlAFDk444FQlDHT45YeXiJFwDiJkrnpwUtX0bLpo-k9HgGsBIrEpfu3rDoOspydAA7D5J6fhrBpAXSgBX0v/s1600/IMG_4288.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv2Pfg-66bdd6onjrewDl7ifX31v_JCcvk6F91sDUFULt6LHDuxOaDtPYQRjlAFDk444FQlDHT45YeXiJFwDiJkrnpwUtX0bLpo-k9HgGsBIrEpfu3rDoOspydAA7D5J6fhrBpAXSgBX0v/s400/IMG_4288.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy7fGcozYXHE7fyoh0mwPY6DN9rAmyKZt2-dTMjUgt8ZOJrgaUxJPljzc22kdIw9kKsSdqh5D-4IXTuTq53VG1s4uT05Z2OGQ2qXaxp8gO2otHRvyIFqvHy15Nsg3ga_kB9MwTOjiyE5Uk/s1600/IMG_4290.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy7fGcozYXHE7fyoh0mwPY6DN9rAmyKZt2-dTMjUgt8ZOJrgaUxJPljzc22kdIw9kKsSdqh5D-4IXTuTq53VG1s4uT05Z2OGQ2qXaxp8gO2otHRvyIFqvHy15Nsg3ga_kB9MwTOjiyE5Uk/s400/IMG_4290.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>There are certain foods and drinks that tend to be associated with the Christmas season. For me, one that comes to mind is egg nog. The creamy holiday drink is typically high in fat and sugar. It is often made with rum which adds to the already high calorie content. If that is not enough to keep you away, egg nog is made with raw eggs. Let's face it, who has time for salmonella food poisoning during this time of the year? If you love the flavor combination of nutmeg, rum, and vanilla but aren't crazy about gaining weight during the holidays or drinking eggs, this light egg nog recipe is for you. I made it with rum extract but if alcohol is a must for your holiday get-together, you can swap the extract for rum to make a light Christmas cocktail. Rum will add additional calories, but using this recipe, your drink will still be substantially lower than store bought varieties.<br />
<div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b>Light Egg Nog</b></div><div style="text-align: center;"><b>serves 5</b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: xx-small;">a</span><span class="Apple-style-span" style="font-size: xx-small;">d</span><span class="Apple-style-span" style="font-size: xx-small;">a</span><span class="Apple-style-span" style="font-size: xx-small;">p</span><span class="Apple-style-span" style="font-size: xx-small;">t</span><span class="Apple-style-span" style="font-size: xx-small;">e</span><span class="Apple-style-span" style="font-size: xx-small;">d</span><span class="Apple-style-span" style="font-size: xx-small;"> </span><span class="Apple-style-span" style="font-size: xx-small;">f</span><span class="Apple-style-span" style="font-size: xx-small;">r</span><span class="Apple-style-span" style="font-size: xx-small;">o</span><span class="Apple-style-span" style="font-size: xx-small;">m</span><span class="Apple-style-span" style="font-size: xx-small;"> </span><span class="Apple-style-span" style="font-size: xx-small;">H</span><span class="Apple-style-span" style="font-size: xx-small;">u</span><span class="Apple-style-span" style="font-size: xx-small;">n</span><span class="Apple-style-span" style="font-size: xx-small;">g</span><span class="Apple-style-span" style="font-size: xx-small;">r</span><span class="Apple-style-span" style="font-size: xx-small;">y</span><span class="Apple-style-span" style="font-size: xx-small;"> </span><span class="Apple-style-span" style="font-size: xx-small;">G</span><span class="Apple-style-span" style="font-size: xx-small;">i</span><span class="Apple-style-span" style="font-size: xx-small;">r</span><span class="Apple-style-span" style="font-size: xx-small;">l</span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: xx-small;"><b><br />
</b></span></div><div style="text-align: center;"><b>Ingredients</b></div><div style="text-align: center;">5 cups unsweetened almond milk</div><div style="text-align: center;">1 package (1 oz.) sugar-free, fat-free vanilla pudding mix</div><div style="text-align: center;">6 packets Splenda</div><div style="text-align: center;">1 tsp. rum extract</div><div style="text-align: center;">1/2 tsp. ground nutmeg<br />
<br />
<div style="text-align: left;"></div><ol><li style="text-align: left;">Add all ingredients to the blender and blend until smooth.</li>
<li style="text-align: left;">Refrigerate for at least 3 hours before serving.</li>
</ol><div><div style="text-align: left;"><b>Nutrition: (about 1 cup) </b>60 calories, 7g carbohydrate, 1g protein, 3g fat, 1g fiber, 1 weight watchers point</div></div></div><div style="text-align: center;"><div style="text-align: left;"><br />
</div></div>***For the alcoholic variation, reduce the milk to 4 1/2 cups and add 5 oz. of your favorite rum.<br />
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