Red Pepper and Basil Chicken

Mozzarella Cheese

salt

pepper

Basil

Red Pepper chopped

Red Onion chopped

Garlic

Tomato chopped

Chicken

Cook the chicken in a frying pan with salt and pepper, basil, and garlic. When it is almost done add the red pepper, onion, tomato and mozzarella cheese on top. Cover with tin foil and let cook for a couple more minutes until vegetables are done and cheese is melted. About 255 calories per serving

Taco Soup

A friend made this for me and it doesn't taste like it came out of a can. I package this up in several plastic containers and freeze for work. If you have some extra calories to spare, it's great with sour cream, shredded cheese, and tortilla chips (but what isn't!).
Taco Soup
1 can Turkey Chili
1 can Corn, including liquid
1 can Black Beans, including liquid
1 can Diced Tomatoes
1 can Tomato Sauce, 8 oz
1 pkg Taco Seaoning Mix
Pour all ingredients in a large pot and mix well. Cook over low heat for 1 hour, stirring occasionally. You can also cook this in a crock pot on low for several hours.
Makes 9) 1 cup servings.
Nutritional Facts (per 1 cup serving)
150 Calories, 2 g Fat, 6 g Fiber, 8 g Protein, 2 WW points

Substitution Obsession

I have to admit, I have become and little crazy and over excited about trying lots of fun substitutions to make recipes more healthy!

I started with substituting egg whites for whole eggs (did you know the egg white has 90% of the protein of the egg and only like 15 calories...at least that's what I read!)

I have completely switched to replacing oil in recipes with unsweetened applesauce. I just use an equal amount (ie replace 1 cup oil with 1 cup applesauce) and have never even noticed a difference!

My newest favorite is ground flaxseed (sometimes called Flaxseed Meal) to replace eggs! Flaxseed is full of fiber and heart healthy Omega-3s (I even read an article that said preliminary studies show getting more Omega-3 fatty acids may help with depression and anxiety...you never know! :)! For one egg, simply mix 1 Tbsp flaxseed meal with 3 Tbsp water in a small bowl and let sit for one to two minutes. Add to recipe as you would an egg! Again, I have never noticed a difference!

Here are my two favorite recipes - full of substitutions! The Zucchini bread I just tried for the first time this morning before preschool - YUMMY!! I was especially excited to find that even cutting the sugar more than in half really didn't change how delicious it was! Even Adam and the kids gave it 2 thumbs up!

Mom’s Zucchini Bread

Original recipe from allrecipes.com

Ingredients:

3 cups all-purpose flour - Substituted 3 cups whole wheat flour

1 teaspoon salt

1 teaspoon baking soda

1 teaspoon baking powder

3 teaspoons ground cinnamon

3 eggs - Substituted Ground Flaxseed for all 3 eggs!

1 cup vegetable oil - Substituted 1 cup unsweetened applesauce

2 1/4 cups white sugar - Reduced to 1/2 cup brown and 1/2 cup white sugar

3 teaspoons vanilla extract

2 cups grated zucchini - Increased to 4 cups

1 cup chopped walnuts/chocolate chips

Directions:

1. Grease and flour two 8 x 4 inch pans. Preheat oven to 325 degrees.

2. Sift flour, salt, baking powder, soda, and cinnamon together in a bowl.

3. Beat eggs, oil, vanilla, and sugar together in a large bowl. Add sifted ingredients to the creamed mixture, and beat well. Stir in zucchini and nuts until well combined. Pour batter into prepared pans.

4. Bake for 40 to 60 minutes, or until tester inserted in the center comes out clean. Cool in pan on rack for 20 minutes. Remove bread from pan, and completely cool.

NUTRITION: If I figured right, my substitutions took this from 230 calories per serving, to about 112 calories per serving (24 servings)! Plus, 3 grams of fiber per serving! :)

Betsie’s Blender Wheat Pancakes

(The wondeful Betsie Sayers shared this recipe with me! It is a favorite at our house!)

Blend on High 4-5 min (I like mine a little crunchy so I only blend for 1-2 min)

1 cup milk

1 cup uncooked whole wheat

Add and blend on low

2 eggs (I substitute Flaxseed Meal for both)

1/4 cup oil (I substitute unsweetened applesauce)

1/4 tsp salt

1 tsp baking soda

2 tsp baking powder

2 Tbsp Honey

Pour onto well greased griddle. Small sizes are easier to turn. I cook mine slowly on a low heat

*These are fantastic frozen and reheated in the toaster! I make 4-5 batches on the weekend and then just pull out a few when we want them for breakfast!

Thanks again Betsie! Hope you don't mind that I shared this recipe for you! :)

NUTRITION: Again, this is just my calculations, but I figured the size I make my pancakes (about 20 per batch) to be around 40-45 calories a piece. Haven't tried figuring the fiber.

HOPE YOU TRY AND ENJOY AS MUCH AS WE DO!!

Chicken Sausage

I am excited about a great healthy find....
Costco
Han's Gourmet Chicken Sausage
Sun Dried Tomato and Provolone

Each sausage has 130 calories, 2 grams of carbs., 13 grams of protein.

I had it on the side of scrambled eggs and a slice of tomato. It kept me feeling full for most of the day. I need food like that. Healthy and keeps me from feeling Hungary.

South Beach Bars

This is not a recipe, but a tip to help you get more fiber and protein. Have you tried the South Beach bars? I am sure you have, but if you haven't they're not too bad. They are a great breakfast solution for days on the go (everyday for me). The protein bars have 10 grams of protein and the fiber bars have 9 grams of fiber. I tried the smores fiber bars this morning, and I must say, quite delicious!

P.S. If you are a couponer, these are frequently included in the sales where you buy x amount and get $ off this shopping trip. There is also a coupon at http://www.southbeachdiet.com/sbd/publicsite/how-it-works/convenience-foods2.aspx

Cabbage

Ladies, don't forget that raw cabbage is a fat burner!!

Slice up some cabbage, and dice some beautiful red, green or orange peppers. To that, sprinkle some red wine vinegar and olive oil. A little salt and ground pepper. Enjoy as a side to a protein.


The tougher a veggie is to chew, the more it stays with you because the body has to work at digesting it.

Spinach Smoothie

If you haven't tried this one yet, you must! I know...sounds disgusting...but it really is surprisingly good! Even my picky husband and kids ask for this one!! Plus, you can't beat spinach for breakfast! One veggie already out of the way! :) And, it really doesn't taste like spinach...I promise!

Baby Spinach Stacked to the top of the blender - I love to just pile it in - SO good for you!

1/2 Can of Pineapple

1 Bananna

1 Cup Water/Pineapple Juice

1 Cup Ice (I freeze the pineapple/banana and skip the ice)

YUMMY

*Make sure you buy the pineapple in pineapple juice NOT "Heavy Syrup" - that just means tons of sugar!! :)

Recently, I started adding a scoop of Whey Protein Powder as well. For only 100 extra calories you get 20 grams of protein that make this smoothie a delicious breakfast that will keep you feeling full until lunch!

All Recipes

My favorite recipe website is definitely allrecipes.com! All of the recipes I have tried have been delicious and the reviews very accurate! Here are a few of my favorite recent finds...

Grilled Tilapia with Mango Salsa

I HATE fish and actually liked this one! I didn't have mango, so I substituted strawberries and it was great!

Spicy Bean Salsa

I found this one while looking for a way to eat more beans for protein and fiber! So yummy! I use 2 cans of black beans, skip the jalapenos, and use 3 fresh tomatoes instead of canned. I also skip the Italian Dressing and just use a little lemon juice, olive oil, and salt/pepper! This is a favorite at our house! I usually bake whole wheat pitas to make the chips, or eat it as a salad over fresh spinach!