Cucumber Cracker Snackers

These are a great cheese & cracker substitute. I came up with this idea today while scrounging around for some kind of snack that was ultra light, but gave me a lot of volume! I think these would also make great munchies for a get together or shower. And it took all of five minutes to put together. The blue cheese offers big flavor, which makes this snack very satisfying.

1 Cucumber

1 Tbs Crumbled Blue Cheese

2 Laughing Cow Cheese Wedges, Original Swiss Flavor

1 Tbs Light Sour Cream

Fresh Cracked Pepper

Slice cucumber in "cracker" like slices. Mix blue cheese, cheese wedges and sour cream in a small bowl, then place in a small baggie. Cut end off of baggie and squirt onto "crackers". Top crackers with 1 small crumble (or very thin slice) of blue cheese and cracked pepper.

Nutrition info:

Serves 2 (very well)

85 Calories 5g Protein 7g Carbs 4g Fat

Potsticker Soup

My first try at inventing a successful recipe. I don't know how much inventing actually goes into a rather simple soup, but here it is. I looked at several different recipes and did a combination of what sounded the best, left out things that sounded kinda gross (vinegar? Bok Choy?) and came up with this simple and tasty (not to mention uber fast) asian style soup! Hope you like you it too!

Potsticker Soup

Serves 2

Total Time: 10 min

32oz Chicken Broth

1tbs Soy Sauce

1tbs Toasted Sesame Oil

1c Asian Style Veggies (frozen; Carrots, Green Beans, Mushrooms, Onions)

1 clove Garlic, minced

14 Potstickers (I love Trader Joe's Chicken)

1 Green Onion, chopped

Put it all in a pot (excluding green onion) and bring to boil, reduce heat and let simmer for 2-3 min. Garnish with green onions.

You can use any type of veggie and as much as you want. Pork potstickers are good too. Reduced sodium broth and soy sauce is always a better option.

Nutrition Info

Serving is 7 potstickers and half of the broth (little more than 2c)

329 Cals

13.5g Fat, 37.2g Carb, 12.6g Protein

On-The-Go Breakfast Cookies

Another divine recipe from the 1,500 Calorie-A-Day-Menu Cookbook by Nancy S. Hughes (p. 32).

The nutrition info in the book is very different from what I figured using my calorie counting program (the BodyBugg one). The nutrition info here is the info that I figured, not what the book said.

These cookies are super good! They were fast and easy to make (under a half hour) and quite large. They tasted even better the next day. You can also use Go Lean Crisp (adds 25 cals per cookie) or the Crunch with Honey versions. Almonds or pecans and chocolate chips would be sinfully delish, and you can change out the dried fruit. Craisins were good. I also added 1/4c of Wheat Germ to up the nutritional value, and I used 2 eggs instead of wasting the yolks.

Ingredients

4c Kashi Go Lean Crunch! (or other high-fiber, high-protein cereal)
1/2c Quick-cooking Oats
1/2c Packed Dark Brown Sugar (I used light and it was fine)
3/4tsp Baking Powder
1/2tsp Cinnamon
1/4c Canola Oil
1 Large Egg and 2 Egg Whites
2/3c Dried Cherries


Directions:
Process dry ingredients in a food processor until it forms a crumb texture (I'm doubting this is a must, you could probably just mix it all and bake them). Add in oil and eggs, process. Remove blade, mix in dried fruit (and nuts or chocolate chips if you'd like).
Line a baking sheet with foil and spray with non-stick spray.
Spoon batter in just shy of 1/4c mounds, 1" apart (they don't really spread) and press down.
Bake at 350* for 12 minutes.
The cookies will not look done, but they are. They'll continue to set up. Pull foil off of pan and place on counter to cool for 7 minutes, then enjoy.
Once completely cooled, store in an airtight container.

Excellent source of Fiber & Calcium and a good source of Vitamins A & C. Adding wheat germ ups these, and adds Folic Acid.

Nutrition Info:

Serving Size - 1 cookie
163 Calories 5g Protein 24g Carbs 6g Fat

Steamer (Steamed Flavored Milk)

I used to get these at a local coffee shop all of the time. The warm creaminess is satisfying deep down, like hot cocoa. I prefer Almond Syrup in mine, but there are tons of different syrups on the market (like Torani or your local coffee shop). They can be found at most larger stores (Meijer, Kroger, Walk-Mart) in the coffee aisle. I prefer ones that are NOT sugar free, I'm not into fake sugar. There are only 35 calories per tablespoon of the syrup making it one of those things that you can indulge in frequently.

1tbs Flavored Syrup (like Almond)

8oz Skim Milk

Combine the milk and syrup and then heat (I just nuke it) and enjoy. You can also sprinkle with cinnamon or nutmeg, or cocoa powder, etc.

Serves 1

Nutrition

Cals: 121

Fat: 0

Carbs: 22

Protein: 8

Ham and Potato Soup

Ham and Potato Soup

INGREDIENTS:
3 1/2 cups peeled and diced
potatoes
1/3 cup diced celery
1/3 cup finely chopped onion
1 1/2 cups diced cooked ham
3 1/4 cups water
2 tablespoons chicken bouillon granules
1/2 teaspoon salt, or to taste
1 teaspoon ground white or
black pepper, or to taste
5 tablespoons butter
5 tablespoons all-purpose flour
2 cups milk

DIRECTIONS:
1. Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes. Stir in the chicken bouillon, salt and pepper.
2. In a separate saucepan, melt butter over medium-low heat. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes.
3. Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.

1860 cals for the whole pot
4 servings
465 cals each

Beer-Battered Fish Fry

I got this recipe from Cooking Light (November 2009). You can find the original post here. For some reason it got bad reviews. I LOVED IT though, the fish anyhow. The chips stuck to the pan and never did seem like fries. So, I'll use frozen fries in the future. But the key is to get the oil up to temp before putting in the fish. The batter is a bit runny and kind of falls of off the fish, but for a lite fish fry recipe I was thrilled with the results. I had lots of left over batter and made onion rings too! It was great and I highly recommend trying it. I also didn't have a problem finding the specified beer at a liquor shop.

Beer-Battered Fish Fry

Use Alaskan cod in this dish. Serve with malt vinegar.

Yield: 4 servings (serving size: about 4 ounces fish and about 1/2 cup chips)

Ingredients
The 5 ingredients:
1 pound cod fillets, cut into 3-inch pieces
1 cup dark beer (such as Negra Modelo), divided
1 pound baking potatoes, cut into (1/4-inch) strips
1/4 cup canola oil, divided
3.38 ounces all-purpose flour (about 3/4 cup)

Preparation
Preheat oven to 450°. Combine fish and 1/4 cup beer in a medium bowl. Cover and chill for 1 hour. Place potatoes on a jelly-roll pan coated with cooking spray. Drizzle with 1 tablespoon oil, and sprinkle with 1/4 teaspoon salt; toss well. Bake at 450° for 20 minutes or until browned and crisp, stirring after 10 minutes. Drain fish; discard liquid. Sprinkle fish with 1/4 teaspoon salt. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine remaining 3/4 cup beer, flour, and 1/2 teaspoon freshly ground black pepper in a medium bowl. Add fish to beer mixture, tossing gently to coat. Heat remaining 3 tablespoons oil in a large nonstick skillet over medium-high heat. Remove fish from bowl, shaking off excess batter. Add fish to pan; cook 3 minutes or until browned. Turn fish over; cook 3 minutes or until done. Sprinkle fish with 1/4 teaspoon salt. Serve immediately with chips.

Nutritional Information
Calories:398
Fat:15g (sat 1.1g,mono 8.4g,poly 4.6g)
Protein:24.6g
Carbohydrate:40.7g
Fiber:2.2g
Cholesterol:40mg
Iron:2.4mg
Sodium:524mg
Calcium:30mg

Hearty Pineapple Pizza

*This recipe is from "Better Homes and Gardens Eat Well, Lose Weight cookbook

Ingredients:
1 8oz can pizza sauce
1 12 inch whole wheat, thin Italian bread shell (such as Boboli brand)
1 large sweet green pepper, seeded and thinly sliced
1/2 cup thinly sliced quartered red onion
1 8 oz can crushed pineapple, well drained
1/2 of a 3 1/2 ounce package pizza style Canadian bacon
3/4 C shredded mozzarella cheese (3 ounces)


1. Preheat oven to 450*. Spread pizza sauce on bread shell. Top with sweet pepper, red onion, pineapple, and Canadian style bacon. Sprinkle with mozzarella cheese. Place pizza on a large baking pan.

2. Bake for 8 to 10 minutes or until cheese is melted and pizza is heated through.

Makes 4 servings

Note: I am not a fan of onions at all, and don't like green peppers on my Hawaiian pizza. So needless to say, mine was only pineapple, bacon, sauce and cheese. It was still great though. Super easy to throw together, and felt like a treat! 2 slices and a salad was plenty, and tasted great. If you ever need a quick meal, or are not in the mood for a lot of fuss, this is an easy choice!

Green Pea Salad

This is another great recipe from Nancy S. Hughes and The 1,200-Calorie-a-Day Menu Cookbook.

I love this. I've eaten this countless times. Today I added chopped up baby carrots (raw) for an extra boost of veggies. I also don't worry about slicing and making everything pretty. I just throw it in my mini chopper. I usually like to eat this as a main course, though the book designed it as a side dish. Sometimes I add bits of cheese to give it more volume if its a meal. It's super easy and fast to make, but needs an hour to chill. Trust me, you NEED that hour. It does well the next day also, but gets a little liquid in the bottom.

Green Pea Salad

1/2 cup FF Mircale Whip (I prefer Lite)

1/3 cup Finely chopped Yellow Onion

1 tsp Sugar

1/2 tsp Pepper

24 small Green Olives stuffed with Pimentos, sliced

2 10oz packages Frozen Green Peas, steam cooked (I use 1 16oz pk and its fine)

Combine everything except peas and blend thouroughly. Add steamed peas. Toss gently, but coat. Chill for 1 hour.

155 Cals, 2.8g fat

Red Bean Stew

Ingredients:
2 tsp Canola Oil
1 cup chopped onion
3 cloves garlic, minced
1 14 ounce can veggie broth
2 tbsp tomato paste
1 tsp snipped fresh oregano, or 1/4 tsp dried oregano, crushed
1 tsp adobo sauce from canned chipotle peppers in adobo sauce, or 1/2 tsp adobo seasoning
1 15-16 ounce can red kidney beans, rinsed and drained
1 tbsp snipped fresh cilantro
2 cups hot cooked brown rice


1. In a large saucepan heat oil over medium heat. Add onion and garlic; cook and stir for 3 to 4 minutes, or until onion in tender. Add veggie broth, tomato paste, dried oregano (if using), and adobo sauce. Stir in kidney beans. Mash mixture slightly with a potato masher or a wooden spoon. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes, stirring occasionally. Stir in cilantro and fresh oregano (if using).

2. Serve stew with rice. If desired, serve with lime wedges.

Makes four servings
Prep to finish: 25 minutes

Nutrition facts:
Calories: 246
Fat: 4g (0 sat. fat)
Cholesterol: 0mg
Protein: 11g
Carb: 48g
Fiber: 9g
Sodium: 641mg

Note: This was a great, filling soup! I was actually full the entire evening! My girls don't like things too spicy, so I left out the adobo sauce. I also used beef broth instead of Veggie broth. I only added fresh oregano. It was lacking spice for sure. It reminded me a lot of chili, I think chili seasoning would be delish in this! Overall, this was a great low calorie dinner, packed with fiber and protein! We will definitely be making it again in our house!

Chicken Penne Alfredo

Ingredients:
6 ounces whole wheat Penne pasta
2 cups packaged peeled baby carrots
3 cups broccoli florets
1 9 ounce package frozen grilled chicken breast strips, thawed
1/2 to 1 cup fat free milk
1/2 of an 8 ounce tub light cream cheese spread
1/2 tsp cracked pepper

1. In a 4 qt. dutch oven cook pasta and carrots according to pasta package directions; add broccoli for the last 6 minutes of cooking time. Drain pasta and vegetables; return to dutch oven.

2. Stir chicken strips, cream cheese spread, 1/2 cup milk, and pepper into pasta mixture. Cook and stir over low heat until cream cheese is melted. If necessary, stir in enough of the remaining 1/2 cup milk to make sauce desired consistency. If desired, sprinkle individual servings with additional pepper. Makes 4 (2 cup) servings.

Nutrition info:
Calories - 354
Fat - 8g (4g sat fat)
Cholesterol - 59
Protein - 30g
Carb - 43g
Fiber - 7g
Sodium - 627 mg

Note - I made this for dinner tonight, and it was a smashing success, even with the girls! (all but the cooked carrots, but they did eat one!) I didn't need the extra milk. I will definitely be making again! The cream cheese added a great saucy flavor, where has this idea been hiding? Fabulous!

Chicken-Almond Hoisin Wraps

Another wonderful meal from Nancy S. Hughes and her great 1,500 Calories-a-Day-Menu Cookbook!

I invited friends over and made this for lunch, and it was super fun. It was also fast and easy to make and I think everyone liked it, even the munchkins. The book suggest serving it with Scallioned Soup, Sesame Seed Rice Crackers (wha??) and Dried Apricots. I served it with Mandarin Oranges. I put everything on the table and let everyone assemble their own. I omitted the pepper flakes because of the kids and after my first flake free wrap decided to put them on my own wraps, which really made the wraps a lot more complete and ever so tasty. My first impression was that they were bland, but the flakes added a great deal. I also omitted the red peppers, and I'm sure that would have added a ton of additional flavor. I also forgot to toast the almonds, so I'm sure that would have been even better!! The more I ate the more I really enjoyed and later found myself smacking my lips and thinking it was a quite wonderful little meal! Fun too! And food should be fun!! Especially when you're trying to eat healthy! Ugh!


*Hoisin Sauce is a sweet dark thick sauce that comes in a small jelly like jar in the Asian food section, by the Soy Sauce.

** Slivered Almonds should be used as opposed to any other cut.


Chicken-Almond Hoisin Wraps

3 tbs Hoisin Sauce
1/2 tsp Grated Orange Rind
1/3 c Orange Juice
1/8 tsp Dried Pepper Flakes
3 c Shredded Coleslaw Mix w/ Carrots (by the lettuce)
1 med Red Bell Pepper, Chopped (1c)
1 c Cooked Diced Chicken Breast (5oz, I used Rotisserie)
3/4 c Slivered Almonds, toasted (3oz)
12 Boston or Bibb green-leaf Lettuce Leaves (1 head)

Mix together Hoisin, orange rind, juice and pepper flakes in a small bowl and set aside.
Combine everything else and drizzle sauce over the top and stir to combine.
Divide chicken mixture onto the 12 lettuce leaves.

Cals 240
Fat 12g
Protein 17g
Carbs 18g

***Scallioned Soup: 3c red-sodium Chicken Broth heated and mixed with 4 med green onions, chopped (1/2c) and 1tsp light soy sauce.

Super Simple Beef Stew

Prep: 30 minutes
Cook time: 8 to 9 hours (low) or 4 to 41/2 hours high;plus 30 minutes

Ingredients:
2 Pds boneless beef chuck roast
12 Oz tiny new potatoes, quartered
4 medium carrots, cut into 1/2 inch pieces
1 medium onion, cut into wedges
1 can cream of mushroom soup
1 cup lower sodium beef broth
1 tsp dried marjoram or died thyme, crushed
2 cups loose pack frozen green beans (9 oz)

1. Trim the fat from beef; cut beef into 1 inch cubes. Coat an unheated large skillet with nonstick cooking spray. Preheat over medium-high heat. Add half of the beef cubes. Cood and stir until browned; remove from skillet. Add remaining beef cubes; cook and stir until browned. Drain fat off of beef.

2. Place beef in a 3 1/2 or 4 quart slow cooker. Add potatoes, carrots, onions, cream of mushroom soup, beef broth, and marjoram. Stir to combine. Cover and cook on low-heat setting for 8 to 9 hours or on high heat setting for 4 to 4 1/2 hours.

3. If using low heat setting, turn to high heat setting. Stir in green beans. Cover and cook about 30 minutes more or just until green beans are tender. Makes about 6 (1 1/3 cup) servings.

Nutrition facts:
Calories - 317
Fat - 9g
Cholesterol - 92 mg
Protein - 35g
Carb. - 22g
fiber - 4g
Sodium - 396 mg

Note: I didn't have any beef broth and used 1 Cup of water instead. It was much more "watery" than I liked at the end of cooking, so when I added the green beans for the last half an hour, I also added a 2nd can of cream of mushroom soup. It made it a lot creamier. Also, I'm sure added a lot more calories! But 1 can of soup, spread out over 6 servings, isn't that bad. Anyway, next time I will be sure to have beef broth on hand! The entire family loved this!!!

Fruit Crumble

Who doesn't like pie for breakfast??  This is pretty darn close to eating pie.  I stole the Crumble Topping recipe from EatingWell.com.  It's the same one I use on the Blueberry Crumble I love to make!  I made this one with Apples, but a Pear, or better yet an Asia Pear would be awesome too!

Serves 2

1 Huge HoneyCrisp Apple, chopped
1 tbs Honey
2 tbs WW Flour
2 ts Butter
1 tbs chopped Almonds
2 tbs Raisins (or Craisins)
1/4c Cider or Apple Juice (or a glob of concentrate)
Apple Pie Spice
1/2 c Crumble Topping

Throw it in a sauce pan (minus the crumble) and cook it for a bit till the apples are fork tender.  Then sprinkle the crumble topping on top and bake at 350 till the top is golden.

Cals 366, Fat 16g, Protein 4g, Carbs 58g

I served this with Vanilla Yogurt for breakfast.  This would also go great with ice cream, or as a dessert.  Nothing in this recipe is exact, I just threw it together and loved the results.  Play with it and make it your own.  This works great with berries too.

Homemade Pita Chips

I love making pita chips! They taste so much better than the store bought ones and it makes me feel like I am still eating chips! I like using Greek Style Pita's. They're thicker and so they have more calories, but they are just so darn good. I use whole wheat ones for the healthiest version. The pita you choose will be the determining factor for calorie intake since they vary so widely.

Greek 100% Whole Wheat Pita

Spray Oil (or Cooking Spray)

Coarse Kosher Salt

Herbs & Spices

Spray one side of the pita with oil or cooking spray. Sprinkle, very sparsely, the kosher salt all over the pita. Then sprinkle the pita with your desired herb or spice. Turn it over and repeat (if you want, I like the taste better when its on both sides). Cut the pita into "chips" or use a cookie cutter for fun shapes. Bake in a 400 degree oven for 6-7 minutes on each side (depending on how crispy you want them). Keep an eye on them the second half as they can burn fast.

I have also butterflied the pita. Cutting the pita thickness in half. These make very light, fragile chips. Keep the pita whole for heartier dipping chips. If you butterfly the pita you don't need to cook them as long.

I like flavor combo's like Salt and Garlic Powder, Salt, Salt and Dill, Cinnamon and Sugar, Cajun, Salt and Lime (instead of cooking spread, rub with a lime wedge and then sprinkle with salt or cumin), Pizza (salt, garlic, Italian seasoning). I'd love to hear your flavor combo's. I heard about dry ranch mix too!

Baked Chicken Fingers

** Since my girls would normally whine about "weird foods" as a breading on thier nugs, I first crushed the almonds and the oats. That made them blend in well with the bread crumbs.

Ingredients:

Olive Oil Spray (or your choice)
1 1/2 pds chicken breast (I used 2 breasts for my girls)
1/2 C Skim milk
1tbsp Dijon mustard
1/4C Sliced Almonds
1/4 C Rolled Oats
1/2 C bread crumbs
1 Tbsp Dried Parsley flakes
1/4 tsp black pepper

Preparation:

Preheat oven to 375 degrees. Lightly coat a baking sheet with olive oil.Trim any fat from chicken and cut into strips (approx. 6-8 per breast).

Stir milk and mustard together in a bowl. In a separate container mix together almonds, oats, bread crumbs, parsley, and black pepper. One at a time, dip chicken into milk mixture then dredge them in oatmeal mixture, making sure each piece is evenly coated.

Arrange on baking sheet and bake for 14 to 16 minutes, turning once, or until chicken is cooked through and coating is golden brown. Nutritional Information: Calories: 250, Fat: 8 g., Carbs: 7 g., Protein: 37 g.

Clean Chocolate Chip Cookies

This is something I found online, and baked this past weekend. They were really good for a weird cookie! :) I didn't find "sucanat" sugar while I was out, so I just used my organic cane sugar. I also didn't order $6.00 grain chocolate chips online (can you believe that?!?) So I guess my chocolate chips weren't up to snuff. ;) But I still felt these were pretty healthy considering!

Also, they have 115 calories each

Ingredients:

1 cup spelt flour
1 tsp. baking powder
1/2 tsp. baking soda
1/4 cup Sucanat
1/4 tsp salt
1/3 cup pure maple syrup
1/4 tsp. molasses
1 tsp. vanilla extract
1/4 cup canola oil
1/3 cup grain sweetened chocolate chips
1/3 cup walnuts (optional)

Preheat oven to 350*

In a large bowl combine spelt flour, baking powder, baking soda, Sucanat and salt. In a separate bowl, combine maple syrup, molasses, vanilla extract and canola oil until well combined. Add wet ingredients to dry and mix JUST until combined. Stir in chocolate chips and walnuts. Place teaspoonfuls of batter on cookie sheets and bake for 10-11 minutes.

Makes 12 cookies

*I found they were better chewy! Don't overbake!

Corncakes with Maple-Yogurt Topping

Picture credit goes to Heather! :)

From EatingWell.com
See the original recipe here.

Made from stone-ground cornmeal, these pancakes are light and crunchy. Make the pancakes immediately; this batter does not hold.

6 servings, 2 pancakes each
Active Time: 20 minutes
Total Time: 20 minutes

Ingredients
3/4 cup stone-ground cornmeal
1/2 cup all-purpose flour
1/2 cup whole-wheat flour
1 teaspoon baking powder
2 tablespoons sugar
1/2 teaspoon salt
1 1/4 cups nonfat milk
1/4 cup low-fat or nonfat plain yogurt
2 tablespoons canola or corn oil
4 large egg whites

Topping
8 ounces (1 cup) low-fat or nonfat plain yogurt
1/4-1/2 cup maple syrup


Preparation
1.To make corncakes: Combine cornmeal, all-purpose flour, whole-wheat flour, baking powder, sugar and salt in a large bowl. Mix together milk, 1/4 cup yogurt and oil in a medium bowl and stir into the dry ingredients mixture until blended. Beat egg whites to stiff peaks and fold gently into batter.

2.Fry pancakes in a lightly oiled pan over medium heat until brown and puffed, about 5 minutes on each side.

3.To make topping: Combine 8 ounces yogurt and maple syrup in a small bowl and spoon over pancakes.


Nutrition
Per serving : 272 Calories; 6 g Fat; 1 g Sat; 3 g Mono; 4 mg Cholesterol; 45 g Carbohydrates; 11 g Protein; 3 g Fiber; 384 mg Sodium; 311 mg Potassium;
3 Carbohydrate Serving
Exchanges: 2 starch, 1 other carbohydrate, 1 fat

Notes: I prefer using Vanilla Yogurt in the cakes and in the sauce. I also prefer adding a touch more sugar to the cakes, though they are delicious with out. Topping with fruit is a wonderful addition. I also use this sauce (3 parts yogurt to 2 parts syrup) on all of my pancakes and waffles these days. I feel like this sauce is far superior to plain syrup and I may never go back!

Ham and Turkey Rollups

These are awesome! Tastes like your eating at a deli!

The recipe comes from Weight Watcher's 5 ingredient, 15 minute recipe book.

1/2 cup chopped bottled roasted red bell pepper
1 - (4 oz) tub light garlic and herbs spreadable cheese (such as Alouette)
6 - 8 inch tortillas
3 cups baby spinach leaves
6 oz thinly sliced ham
6 oz thinly sliced turkey

1. Pat peppers dry with paper towels
2. Combine peppers and cheese in a small bowl, stirring until blended.
3. Spread cheese mixture evenly over tortillas. Arrange 1/2 cup spinach on each tortilla. Top each with ham and turkey. Roll up wraps, cut in half.

Yield: 6 servings (2 halves each)

Note: wrap in parchment paper to keep together!

Cals: 256, fat 7, protien 17, carb 29, fiber .3, chol 35, iron 2.5

Rustic Breakfast Roll-Ups

2/3c Picante Sauce
2tsp EVOO
1c FF Refried Beans
8 Soft Corn Tortilla (Taco Size)
1/2tsp Cumin
8 (.75oz) RF String Cheese


Preheat oven to 400 degrees.
In a small bowl combine EVOO and Picante Sauce, set aside.
Coat a Large, foil lined baking pan with Cooking Spray.
Using a fork, spread the beans evenly over each tortilla.
Sprinkle with cumin, top with cheese, roll loosely, and place seam side down in a baking pan.
Spoon 1/2 of the picante-oil mixture evenly over all and bake, uncovered, 18-20 minutes or until cheese melts. Spoon remaining picante-oil mixture over all.


Serves 4 (2 roll ups each)


Notes: The tortilla's may split, which is normal. I added Cilantro and it was very tasty.


300 cals
9g fat
18g protien
37g carbs
7g fiber


This recipe was taken from Nancy S. Hughes 1500-Calories-a-Day-Menu Cookbook, page 21.

Orange Fresher

Makes 4 servings
about 3/4 C each
70 Calories

1 1/3 C Fresh Squeezed Orange Juice
1 C White Grape Juice
1 C Diet 7-Up
Ice

Mix juices together in a small pitcher. When ready to serve, add soda and stir gently. Pour even amounts over ice into each of four glasses. Serve immediately.

This recipe is from Nancy S. Hughes's 1200-Calorie-a-Day-Menu Cookbook

Heather's notes:
I used Simply Orange Juice, I'm not about to squeeze juice, though I'm sure it taste even better. This is a sipping juice, so 3/4 C is really enough. It reminds me of a Shower type punch and was super delicious. I think it would be fun served over frozen Strawberries instead of ice. I started with all chilled liquids so the ice wouldn't melt and water it down. I also think this would be even better in a nice wine glass.