Wheat Biscuits

I'll be honest, these are not going to look pretty, but they will be tasty!

4 cups whole wheat flour

2 Tbs baking powder

2 tsp salt

1/2 tsp baking soda

2 cups fat-free sour cream

1 cup light margarine or butter

1/4 cup honey

Pre-heat oven to 400 degrees. Spray baking sheet with Pam. Sift together dry ingredients. Cut in margarine. Mix together honey and sour cream and add to dough mixture, until well combined. For softer, fluffier biscuits, I prefer the drop method. You'll lightly take about a 1/4 cup of dough, using either a scooper, or your hands, and simply drop it onto the pan, spacing them 1 to 2 inches apart. Again, they wont look pretty this way, but I found when I rolled the dough into a circular shape, the biscuits became hard when cooked. Bake for 10- 15 minutes, or until bottoms are light brown.

Makes about 40 biscuits; 2 biscuits per serving.

Makes about 20 servings.

Nutrition Facts (per serving):

Calories- 145 Carbs- 23g Protein- 4g Fat- 4.5g

http://www.flickr.com/photos/nicolesusanne/2312540562/

Breakfast Hash

We actually call this recipe "Rabbit Guts" in our house. I guess that is why I thought about posting it on Easter Sunday, morbidly enough.

2 cups frozen, diced potatoes (hash browns)
2 whole eggs plus 8 egg whites
1/4 cup onions, minced
6 oz. extra-lean ham slices, chopped
1/2 cup low-fat shredded cheddar cheese

salt and pepper to taste

Pre-heat oven to 375 degrees. Spray an 8x8 glass casserole dish with Pam. Mix together potatoes and onion. Spread on the bottom on the dish. Sprinkle ham over potato mix. Whisk eggs and whites together and pour over mixture. Bake for 30- 40 minutes or until middle is puffed up (eggs are cooked). Cheese can be sprinkled on half-way through baking for a crisp crust, or after baking for a gooey topping.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 196 Carbs- 11g Protein- 22.5g Fat- 5.5g

Chicken Cordon Bleu

I tried to make a recipe with items that most of you will have on hand. It's very simplified, but tasty!

1 lb uncooked boneless, skinless chicken breasts
4 oz extra lean sliced ham
2 light mozzarella string cheese sticks
1/4 cup seasoned bread crumbs

Pre-heat oven to 350 degrees. Cover pan with aluminium foil and spray with Pam. First, and most difficult, in this recipe is to flatten the chicken breasts. I am sure that most of you have more sophisticated kitchen equipment than I do, making this part a bit easier. I laid the chicken breast between two pieces of wax paper and used the back of a heavy ice cream scoop to pound it flat. You'll want to flatten the breast out to about 1/2 inch or less. Next, cut the ham slices into strips and evenly distribute them among the chicken breasts. Lay the ham strips right in the middle of the chicken breasts. Cut the cheese sticks in half, and lay on top of the ham. Fold up the chicken breasts, like you would a burrito, with the chicken covering the entire outside. Roll the wrap in the bread crumbs and set in the pan. Bake for 25- 30 minutes, or until chicken is thoroughly cooked.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 192 Carbs- 7g Protein- 31g Fat-3.5g

http://www.thfgirl.com/wp-content/uploads/2010/05/DSCF5857.jpg

Summer Chicken Salad

Normally I am not a sweet and savory fan. I have never been an advocate for kettle corn and the same goes for sweet salads. This salad, despite my best efforts and prejudices, I actually liked. I thought it would be a good time to put on a light, summer dish, with the good weather we have been having lately.

1 5oz. prepackaged lettuce mix (preferably spring or spinach mix)
8 oz. of cooked chicken breast, shredded
1 1/2 cups of fresh mixed berries
1/4 cup Kraft Light Red Wine Vinaigrette
or Kraft Light Raspberry Vinaigrette (for a sweeter salad)

Slice larger berries (ie strawberries), if applicable. Toss together lettuce, berries, and dressing in a large mixing bowl. Top with chicken and serve.

Optional:
Before cooking chicken, marinate in a light italian dressing for extra flavor.
Top with sliced, toasted almonds or feta cheese.
Can also be prepared as a side dish, without chicken.

Makes 2 servings.

Nutrition Facts (per serving):

Calories- 240 Carbs- 22g Protein- 25.5g Fat- 4g

Nutrition Facts (without chicken):

Calories- 130 Carbs- 22g Protein- 2.5g Fat- 3g

http://www.flickr.com/photos/elanaspantry/2066553912/

Sugar and Substitutes

Most of everything in our house is sugar-free. We have all assortments, from "No Sugar Added" to "Sweetened with Splenda." I will be the first to agree that it doesn't always taste like the real thing, but this is just another compromise that we make in our house to be healthy.
I do, however, recognize that there are many people out there who do not believe that anything artificial (like Splenda, Sweet and Low, etc.) is good for the body. The best advice I can give is to do what you think will work best for your body. To help you make those decisions, we found an article that ranks the most common sweeteners along the Glycemic Index.

http://www.organiclifestylemagazine.com/blog/healthy-sugar-alternatives.php


Find what type of sweeteners will work for you, but remember to always use moderation.

Creamy Pesto Pasta

6 oz. whole wheat spaghetti
1/3 cup reduced-fat parmesan cheese
2 Tbs basil (I prefer chopped, frozen)
1 - 2 cloves of garlic
1 Tbs olive oil
1/2 cup fat free half and half

Cook spaghetti, drain and set aside. Mix parmesan, basil, garlic, and olive oil in a blender. Spoon mixture into a saucepan, set to low heat, and whisk in half and half. When mixture is smooth, add in pasta. Stir gently until all noodles are coated with sauce. Serve warm (sauce will become thick as it cools).

Optional:
For a smoother consistency, add in 1 Tbs of white cooking wine to sauce mixture. This recipe works as a great meal with grilled chicken or shrimp.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 225 Carbs- 35g Protein- 9g Fat- 6g

Parmesan Tilapia

I love watching Food Network. The other night they had a "Battle Tilapia" on Iron Chef America. The one thing that I heard the most during that program was different phrasings to the point of "tilapia has very little flavor." With that in mind, most of my tilapia recipes are heavy on extra flavors. If you happen to like the taste, what little there is of the fish, then please, go easy on the ingredients, otherwise, load 'em on!

4 tilapia fillets, thawed if previously frozen
4 Tbs low-fat parmesan cheese
1 tsp garlic powder
1 tsp onion powder
1 tsp dried parsley flakes
1/2 tsp paprika (optional)
salt and pepper to taste

Pre-heat oven to 350 degrees. Mix all the seasonings, including cheese, in a bowl. Remove excess moisture from tilapia fillets with a paper towel. (Optional- you can lightly brush melted lite margarine on each side of fillet before laying them in the seasoning. This is not necessary to make the seasoning stick, but it will make it crispier in the oven. Keep in mind that this will add more fat to the dish.) Lay each fillet in the season mixture, patting on extra to cover both sides. Line a pan with aluminum foil and set the fillets in the pan. Cook fillets for 10- 15 minutes or until done. Parmesan mixture will be a light, golden brown after baking.

Makes 4 servings.

Nutrition Facts (per serving):

Calories-115 Carbs-0g Protein-21g Fat- 3g

 

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