Prep: 5 minutes
Yield: 2 servings
1 Coffee Mug
4 tablespoons flour(that's plain flour, not self-rising)
4 tablespoons sugar
2 tablespoons baking cocoa
1 egg
3 tablespoons milk
3 tablespoons oil
3 tablespoons chocolate chips (optional) Some nuts (optional) Small splash of vanilla
Add dry ingredients to mug, and mix well . Add the egg and mix thoroughly. Pour in the milk and oil and mix well. Add the chocolate chips (if using) and vanilla, and mix again.
Put your mug in the microwave and cook for 3 minutes on high. The cake will rise over the top of the mug, but don't be alarmed! Allow to cool a little, and tip out onto a plate if desired. EAT! (this can serve 2 if you want to share!)
And why is this the most dangerous cake recipe in the world? Because now we are all only 5 minutes away from chocolate cake at any time of the day or night!
Showing posts with label cooking for two. Show all posts
Showing posts with label cooking for two. Show all posts
Tuesday, September 23, 2008
Wednesday, June 25, 2008
Tomato Basil Soup
This amazingly easy soup gets its wonderful flavor from fresh basil.
Prep/Total Time: 40 minutes
Yield: 2 servings
1 medium onion, chopped
1 medium carrot, shredded
1-1/2 teaspoons butter
4 medium tomatoes, peeled and seeded
1/4 teaspoon sugar
1/4 teaspoon salt
1/8 teaspoon coarsely ground pepper
1/4 cup loosely packed fresh basil leaves
1 cup reduced-sodium chicken broth or vegetable broth
In a small saucepan, saute onion and carrot in butter until tender. Stir in the tomatoes, sugar, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Cool slightly. Transfer to a blender; add basil. Cover and process until smooth. Return to the pan; stir in broth and heat through.
Tips and Tricks
This easy recipe took me much less time than 40 minutes. Double or triple the recipe for larger crowds. The carrots in the soup will give it an orangy color. I used green onion in place of regular onion and used my food chopper to finely chop the carrot instead of shredding it. I also did not peel my tomatoes.
Make It Healthier
Omit salt.
How Kids Can Help
Chop carrots and onions with food chopper. Press buttons on blender.
Prep/Total Time: 40 minutes
Yield: 2 servings
1 medium onion, chopped
1 medium carrot, shredded
1-1/2 teaspoons butter
4 medium tomatoes, peeled and seeded
1/4 teaspoon sugar
1/4 teaspoon salt
1/8 teaspoon coarsely ground pepper
1/4 cup loosely packed fresh basil leaves
1 cup reduced-sodium chicken broth or vegetable broth
In a small saucepan, saute onion and carrot in butter until tender. Stir in the tomatoes, sugar, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Cool slightly. Transfer to a blender; add basil. Cover and process until smooth. Return to the pan; stir in broth and heat through.
Tips and Tricks
This easy recipe took me much less time than 40 minutes. Double or triple the recipe for larger crowds. The carrots in the soup will give it an orangy color. I used green onion in place of regular onion and used my food chopper to finely chop the carrot instead of shredding it. I also did not peel my tomatoes.
Make It Healthier
Omit salt.
How Kids Can Help
Chop carrots and onions with food chopper. Press buttons on blender.
Turkey Lunchbox Wraps
Prep/Total Time: 15 minutes
Yield: 2 servings
2 whole wheat tortillas (8 inches), room temperature
4 teaspoons honey mustard
6 ounces thinly sliced deli turkey
2 thin slices Muenster cheese
1 cup fresh baby spinach
1 medium carrot, shredded
1 bacon strip, cooked and crumbled
1/4 cup chopped seeded cucumber
1/4 cup chopped roasted sweet red pepper
Spread tortillas with mustard. Layer each with turkey, cheese, spinach, carrot, bacon, cucumber and red pepper; roll up tightly.
Tips and Tricks
I omitted the sweet red pepper and made my own honey mustard sauce. My husband and kids liked the honey mustard spread, but I would have preferred the wraps with ranch dressing instead. Use whatever variety of cheese you like. I also finely chopped my carrot instead of shredding it to save my fingers. i also used larger tortillas, so it was helpful to cut them in half once rolled up for neater eating.
Make It Healthier
Use trans-fat free tortillas and center-cut bacon.
How Kids Can Help
Older kids can shred carrots. Younger kids can layer the ingredients and help roll them up.
Yield: 2 servings
2 whole wheat tortillas (8 inches), room temperature
4 teaspoons honey mustard
6 ounces thinly sliced deli turkey
2 thin slices Muenster cheese
1 cup fresh baby spinach
1 medium carrot, shredded
1 bacon strip, cooked and crumbled
1/4 cup chopped seeded cucumber
1/4 cup chopped roasted sweet red pepper
Spread tortillas with mustard. Layer each with turkey, cheese, spinach, carrot, bacon, cucumber and red pepper; roll up tightly.
Tips and Tricks
I omitted the sweet red pepper and made my own honey mustard sauce. My husband and kids liked the honey mustard spread, but I would have preferred the wraps with ranch dressing instead. Use whatever variety of cheese you like. I also finely chopped my carrot instead of shredding it to save my fingers. i also used larger tortillas, so it was helpful to cut them in half once rolled up for neater eating.
Make It Healthier
Use trans-fat free tortillas and center-cut bacon.
How Kids Can Help
Older kids can shred carrots. Younger kids can layer the ingredients and help roll them up.
Monday, January 14, 2008
Tex Mex Minestrone
Prep: 30 minutes
Yield: 2 servings (4 cups)
1/2 lb. lean ground beef
1-1/2 cups water
1 large tomato, chopped
1 cup (1/2 of 15-oz. can) black beans, drained, rinsed
1/2 cup fat-free reduced-sodium beef broth
1/4 cup small shell pasta or other small pasta, uncooked
1/4 cup Zesty Italian Dressing
1/2 tsp. ground cumin
1/2 cup Mexican Style Shredded Four Cheese
Brown meat in large saucepan on medium-high heat; drain.
Add all remaining ingredients except cheese; mix well. Bring to boil. Reduce heat to medium-low; simmer 8 min. or until pasta is tender.
Ladle into two bowls. Sprinkle with cheese.
Yield: 2 servings (4 cups)
1/2 lb. lean ground beef
1-1/2 cups water
1 large tomato, chopped
1 cup (1/2 of 15-oz. can) black beans, drained, rinsed
1/2 cup fat-free reduced-sodium beef broth
1/4 cup small shell pasta or other small pasta, uncooked
1/4 cup Zesty Italian Dressing
1/2 tsp. ground cumin
1/2 cup Mexican Style Shredded Four Cheese
Brown meat in large saucepan on medium-high heat; drain.
Add all remaining ingredients except cheese; mix well. Bring to boil. Reduce heat to medium-low; simmer 8 min. or until pasta is tender.
Ladle into two bowls. Sprinkle with cheese.
Friday, September 21, 2007
Dilled Stroganoff
Dried dill gives this creamy-yet-light dish a distinctive flavor.
Prep: 10 minutes
Cook: 15 minutes
Yield: 2 servings
1-1/3 cups uncooked whole wheat spiral pasta
1/3 pound lean ground turkey
1 medium onion, chopped
2-3/4 cups sliced baby portobello mushrooms
3/4 cup water
1 tablespoon ketchup
1-1/2 teaspoons dill weed
1 teaspoon reduced-sodium beef bouillon granules
1/2 teaspoon Worcestershire sauce
1/4 cup reduced-fat sour cream
Cook pasta according to package directions. Meanwhile, in a large nonstick skillet coated with nonstick cooking spray, cook turkey and onion over medium heat until meat is no longer pink; drain.
Add mushrooms; cook and stir for 1 minute. Stir in the water, ketchup, dill, bouillon and Worcestershire sauce. Bring to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes.
Stir in sour cream; heat through (do not boil). Drain pasta; serve with turkey mixture.
Tips and Tricks
This recipe is intended for two servings, but I used a pound of meat and doubled all the sauce ingredients to feed my family. Use whatever pasta you have on hand, and use ground beef if you don't have or like ground turkey. I also used regular sliced mushrooms.
Make It Healthier
If using ground turkey, make sure you buy lean ground turkey. Regular ground turkey contains dark meat, which is fattier. If using ground beef, buy lean ground beef and rinse it with water in a colander when it is browned. Use natural ketchup and Worcestershire sauce.
How Kids Can Help
Measure ingredients. Stir in sour cream.
Nutrition Facts
2/3 cup meat mixture with 2/3 cup pasta equals 363 calories, 10 g fat (4 g saturated fat), 70 mg cholesterol, 355 mg sodium, 45 g carbohydrate, 5 g fiber, 24 g protein
Prep: 10 minutes
Cook: 15 minutes
Yield: 2 servings
1-1/3 cups uncooked whole wheat spiral pasta
1/3 pound lean ground turkey
1 medium onion, chopped
2-3/4 cups sliced baby portobello mushrooms
3/4 cup water
1 tablespoon ketchup
1-1/2 teaspoons dill weed
1 teaspoon reduced-sodium beef bouillon granules
1/2 teaspoon Worcestershire sauce
1/4 cup reduced-fat sour cream
Cook pasta according to package directions. Meanwhile, in a large nonstick skillet coated with nonstick cooking spray, cook turkey and onion over medium heat until meat is no longer pink; drain.
Add mushrooms; cook and stir for 1 minute. Stir in the water, ketchup, dill, bouillon and Worcestershire sauce. Bring to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes.
Stir in sour cream; heat through (do not boil). Drain pasta; serve with turkey mixture.
Tips and Tricks
This recipe is intended for two servings, but I used a pound of meat and doubled all the sauce ingredients to feed my family. Use whatever pasta you have on hand, and use ground beef if you don't have or like ground turkey. I also used regular sliced mushrooms.
Make It Healthier
If using ground turkey, make sure you buy lean ground turkey. Regular ground turkey contains dark meat, which is fattier. If using ground beef, buy lean ground beef and rinse it with water in a colander when it is browned. Use natural ketchup and Worcestershire sauce.
How Kids Can Help
Measure ingredients. Stir in sour cream.
Nutrition Facts
2/3 cup meat mixture with 2/3 cup pasta equals 363 calories, 10 g fat (4 g saturated fat), 70 mg cholesterol, 355 mg sodium, 45 g carbohydrate, 5 g fiber, 24 g protein
Friday, August 31, 2007
Lemon Dill Couscous
Prep: 5 minutes
Cook: 5 minutes
Yield: 2 servings
3/4 cup uncooked plain couscous
3-1/4 teaspoons lemon juice
1/4 to 1/2 teaspoon dill weed
Follow couscous package directions for 2 servings, adding salt to the water and omitting the oil or butter from the first step. Stir in the couscous, lemon juice and dill. Cover and remove from the heat; let stand for 5 minutes. Fluff with a fork.
Tips and Tricks
This recipe can be easily doubled or tripled to feed larger families. If using fresh dill, increase the amount.
Make It Healthier
Use whole wheat couscous.
How Kids Can Help
Measure ingredients. Fluff with fork.
Nutrition Facts
1 cup equals 249 calories, 1 g fat (trace saturated fat), 0 cholesterol, 302 mg sodium, 53 g carbohydrate, 3 g fiber, 10 g protein
Cook: 5 minutes
Yield: 2 servings
3/4 cup uncooked plain couscous
3-1/4 teaspoons lemon juice
1/4 to 1/2 teaspoon dill weed
Follow couscous package directions for 2 servings, adding salt to the water and omitting the oil or butter from the first step. Stir in the couscous, lemon juice and dill. Cover and remove from the heat; let stand for 5 minutes. Fluff with a fork.
Tips and Tricks
This recipe can be easily doubled or tripled to feed larger families. If using fresh dill, increase the amount.
Make It Healthier
Use whole wheat couscous.
How Kids Can Help
Measure ingredients. Fluff with fork.
Nutrition Facts
1 cup equals 249 calories, 1 g fat (trace saturated fat), 0 cholesterol, 302 mg sodium, 53 g carbohydrate, 3 g fiber, 10 g protein
Sunday, August 12, 2007
Red Snapper With Black Beans
Prep: 10 minutes
Cook: 15 minutes
Yield: 2 servings
3/4 cup canned black beans, rinsed and drained
3 tablespoons chopped red onion
2 tablespoons olive oil, divided
1 teaspoon red wine vinegar
1 teaspoon Dijon mustard
1 small garlic clove, minced
1/4 teaspoon salt, divided
1/8 teaspoon pepper, divided
1 to 2 drops hot pepper sauce
3 tablespoons all-purpose flour
2 red snapper or grouper fillets (8 ounces each)
1-1/2 teaspoons butter
1 tablespoon minced fresh cilantro
In a saucepan, combine the beans, onion, 1 tablespoon oil, vinegar, mustard, garlic, 1/8 teaspoon salt, dash pepper and pepper sauce. Cook, uncovered, over low heat for 10 minutes, stirring occasionally.
Meanwhile, in a shallow bowl, combine the flour and remaining salt and pepper. Dip fillets in flour mixture. In a large skillet, heat butter and remaining oil over medium heat. Cook fillets for 5-6 minutes on each side or until fish flakes easily with a fork. Top with black bean mixture; sprinkle with cilantro.
Tips and Tricks
Use whatever kind of fish you prefer. I used tilapia. Fresh fish is best, but should you need to get rid of a "fishy" smell, place the fillets in a shallow dish, cover with milk, and let stand in the refrigerator for 30 minutes. Discard the milk and cook as usual. I also used regular prepared mustard (by accident) and it tasted fine. I also used whole wheat flour to coat the fish, and I used a whole can of black beans and adjusted the other quantities to compensate. This recipe is intended for 2 people, but can be doubled or tripled for larger families.
Make It Healthier
Use unsalted butter or trans-fat free spread. Use whole wheat flour. Omit salt. Spray pan with nonstick cooking spray and use less olive oil and less butter.
How Kids Can Help
Rinse beans. Measure ingredients. Top fish with bean mixture. Sprinkle with cilantro.
Suggested Sides
twice-baked potatoes, green salad, sliced melon
Nutrition Facts
1 fillet with 1/3 cup bean mixture equals 469 calories, 19 g fat (4 g saturated fat), 92 mg cholesterol, 689 mg sodium, 22 g carbohydrate, 4 g fiber, 50 g protein
Cook: 15 minutes
Yield: 2 servings
3/4 cup canned black beans, rinsed and drained
3 tablespoons chopped red onion
2 tablespoons olive oil, divided
1 teaspoon red wine vinegar
1 teaspoon Dijon mustard
1 small garlic clove, minced
1/4 teaspoon salt, divided
1/8 teaspoon pepper, divided
1 to 2 drops hot pepper sauce
3 tablespoons all-purpose flour
2 red snapper or grouper fillets (8 ounces each)
1-1/2 teaspoons butter
1 tablespoon minced fresh cilantro
In a saucepan, combine the beans, onion, 1 tablespoon oil, vinegar, mustard, garlic, 1/8 teaspoon salt, dash pepper and pepper sauce. Cook, uncovered, over low heat for 10 minutes, stirring occasionally.
Meanwhile, in a shallow bowl, combine the flour and remaining salt and pepper. Dip fillets in flour mixture. In a large skillet, heat butter and remaining oil over medium heat. Cook fillets for 5-6 minutes on each side or until fish flakes easily with a fork. Top with black bean mixture; sprinkle with cilantro.
Tips and Tricks
Use whatever kind of fish you prefer. I used tilapia. Fresh fish is best, but should you need to get rid of a "fishy" smell, place the fillets in a shallow dish, cover with milk, and let stand in the refrigerator for 30 minutes. Discard the milk and cook as usual. I also used regular prepared mustard (by accident) and it tasted fine. I also used whole wheat flour to coat the fish, and I used a whole can of black beans and adjusted the other quantities to compensate. This recipe is intended for 2 people, but can be doubled or tripled for larger families.
Make It Healthier
Use unsalted butter or trans-fat free spread. Use whole wheat flour. Omit salt. Spray pan with nonstick cooking spray and use less olive oil and less butter.
How Kids Can Help
Rinse beans. Measure ingredients. Top fish with bean mixture. Sprinkle with cilantro.
Suggested Sides
twice-baked potatoes, green salad, sliced melon
Nutrition Facts
1 fillet with 1/3 cup bean mixture equals 469 calories, 19 g fat (4 g saturated fat), 92 mg cholesterol, 689 mg sodium, 22 g carbohydrate, 4 g fiber, 50 g protein
Friday, August 10, 2007
Salsa Chicken
Prep: 10 minutes
Cook: 15 minutes
Yield: 2 servings
2 boneless skinless chicken breast halves (5 ounces each)
1 medium onion, sliced
1 small green pepper, julienned
1 cup salsa
1/4 cup water
1/2 cup frozen corn, thawed
1/4 cup shredded Mexican cheese blend
2 tablespoons sour cream
In a small nonstick skillet coated with nonstick cooking spray, brown chicken on both sides. Add the onion, green pepper, salsa and water. Bring to a boil. Reduce heat; cover and simmer for 10 minutes.
Stir in corn. Simmer, uncovered, for 3 minutes or until chicken juices run clear. Sprinkle cheese over chicken. Serve with sour cream.
Tips and Tricks
I omitted the cheese and sour cream. Chunky salsa works best. Double this recipe for larger families.
Make It Healthier
Trim chicken. Use reduced-fat cheese and reduced-fat sour cream.
How Kids Can Help
Measure ingredients. Pour salsa and corn over chicken. Older kids can shred cheese.
Nutrition Facts
1 serving (prepared with reduced-fat cheese and reduced-fat sour cream) equals 328 calories, 8 g fat (3 g saturated fat), 93 mg cholesterol, 743 mg sodium, 23 g carbohydrate, 3 g fiber, 36 g protein
Tuesday, August 7, 2007
Broiled Vegetable Sandwiches
These easy and tasty sandwiches are an easy way to use up garden plenty, and they require so little preparation time, they are perfect for those too hot to cook days.
Prep: 15 minutes
Cook: 15 minutes
Yield: 2 servings
6 slices peeled eggplant (1/4 inch thick)
1/2 cup sliced yellow summer squash (1/4 inch thick)
1/3 cup sliced zucchini (1/4 inch thick)
2 slices red onion (1/4 inch thick)
1 teaspoon Italian seasoning
Dash cayenne pepper
2 hard rolls, split
5 teaspoons reduced-fat mayonnaise
2 fresh basil leaves
2 fresh spinach leaves
1 cup julienned roasted sweet red peppers
2 slices tomato
2 teaspoons minced seeded jalapeno pepper
1/8 teaspoon pepper
Place the eggplant, yellow squash, zucchini and onion in a 15-in. x 10-in. x 1-in. baking pan coated with nonstick cooking spray. Coat vegetables with nonstick cooking spray; sprinkle with Italian seasoning and cayenne. Broil 4-6 in. from the heat for 5-7 minutes on each side or until tender and lightly browned.
Place rolls, cut side up, on an ungreased baking sheet. Broil for 2 minutes or until lightly browned. Spread roll bottoms with mayonnaise; layer with basil, spinach, red peppers, tomato and jalapeno. Sprinkle with pepper. Top with broiled vegetables; replace roll tops.
Tips and Tricks
I don't like eggplant, but when it is peeled, sliced thin and broiled, I can barely taste it. I omitted the roasted red peppers and the jalapenos. This recipe makes two sandwiches, but can easily be adjusted to feed a larger family.
Make It Healthier
Serve on whole wheat rolls.
How Kids Can Help
Arrange vegetable slices on broiler pan. Measure spices. Layer veggies on rolls.
Nutrition Facts
1 sandwich equals 290 calories, 7 g fat (1 g saturated fat), 4 mg cholesterol, 869 mg sodium, 44 g carbohydrate, 5 g fiber, 8 g protein
Diabetic Exchanges
2 starch, 2 vegetable, 1 fat
Prep: 15 minutes
Cook: 15 minutes
Yield: 2 servings
6 slices peeled eggplant (1/4 inch thick)
1/2 cup sliced yellow summer squash (1/4 inch thick)
1/3 cup sliced zucchini (1/4 inch thick)
2 slices red onion (1/4 inch thick)
1 teaspoon Italian seasoning
Dash cayenne pepper
2 hard rolls, split
5 teaspoons reduced-fat mayonnaise
2 fresh basil leaves
2 fresh spinach leaves
1 cup julienned roasted sweet red peppers
2 slices tomato
2 teaspoons minced seeded jalapeno pepper
1/8 teaspoon pepper
Place the eggplant, yellow squash, zucchini and onion in a 15-in. x 10-in. x 1-in. baking pan coated with nonstick cooking spray. Coat vegetables with nonstick cooking spray; sprinkle with Italian seasoning and cayenne. Broil 4-6 in. from the heat for 5-7 minutes on each side or until tender and lightly browned.
Place rolls, cut side up, on an ungreased baking sheet. Broil for 2 minutes or until lightly browned. Spread roll bottoms with mayonnaise; layer with basil, spinach, red peppers, tomato and jalapeno. Sprinkle with pepper. Top with broiled vegetables; replace roll tops.
Tips and Tricks
I don't like eggplant, but when it is peeled, sliced thin and broiled, I can barely taste it. I omitted the roasted red peppers and the jalapenos. This recipe makes two sandwiches, but can easily be adjusted to feed a larger family.
Make It Healthier
Serve on whole wheat rolls.
How Kids Can Help
Arrange vegetable slices on broiler pan. Measure spices. Layer veggies on rolls.
Nutrition Facts
1 sandwich equals 290 calories, 7 g fat (1 g saturated fat), 4 mg cholesterol, 869 mg sodium, 44 g carbohydrate, 5 g fiber, 8 g protein
Diabetic Exchanges
2 starch, 2 vegetable, 1 fat
Tuesday, July 17, 2007
Orange Chicken Stir Fry
Prep/Total Time: 30 minutes
Yield: 2 servings
2 teaspoons cornstarch
1/2 cup reduced-sodium chicken broth
1/3 cup orange juice
2 tablespoons reduced-sodium soy sauce
2 teaspoons sugar
2 teaspoons white wine vinegar
1 teaspoon sesame oil
1/2 pound boneless skinless chicken breasts, cut into strips
2 teaspoons canola oil, divided
1 small sweet red pepper, julienned
1 cup fresh snow peas
1 small onion, halved and sliced
1 teaspoon grated orange peel
1 garlic clove, minced
hot cooked rice, optional
In a small bowl, combine cornstarch and broth until smooth. Stir in the orange juice, soy sauce, sugar, vinegar and sesame oil; set aside.
In a large nonstick skillet or wok, stirfry chicken in one teaspoon canola oil over medium heat for 5-7 minutes or until juices run clear; remove and keep warm. Stir-fry the red pepper, peas, onion, orange peel and garlic in remaining oil for 3-5 minutes or until vegetables are crisp tender. Return chicken to the pan.
Stir orange juice mixture; pour over chicken mixture. Bring to a boil; cook and stir for 1 minute or until thickened. Serve over rice if desired.
Tips and Tricks
Although this recipe supposedly makes 2 servings, I have always gotten at least 4 out of it. It is versatile, because you can add whichever vegetables you prefer, and the sauce if also good with meat stirfries. I would recommend doubling the sauce ingredients because the rice tends to absorb it. In place of the red pepper, snow peas and onion, I use two bags of Birds Eye Steam Fresh mixed vegetables, which are steamed in the bag in the microwave, and I also put in a can of water chestnuts. Use garlic powder if you don't have fresh garlic, and I have omitted the sesame oil when we didn't have any. My husband adds hoisin sauce and red pepper flakes for more fire.
Make It Healthier
Serve over brown rice. Use 100% orange juice. Use lean chicken.
How Kids Can Help
Push microwave buttons if steaming veggies. Measure ingredients.
Nutrition Facts
1 1/2 cups (calculated without rice) equals 303 calories, 10 g fat (1 g saturated fat), 63 mg cholesterol, 820 mg sodium, 24 g carbohydrate, 4 g fiber, 28 g protein
Diabetic Exchanges
3 very lean meat, 2 vegetable, 1 1/2 fat, 1 starch
Thursday, July 12, 2007
Orange Soy Milk Frappes
Prep/Total Time: 5 minutes
Yield: 2 servings
1/2 cup vanilla soy milk
1/2 cup orange juice
5 ice cubes
2 teaspoons sugar
1/4 teaspoon vanilla extract
dash salt
In a blender, combine all ingredients; cover and process for 3-45 seconds or until smooth. Pour into chilled glasses; serve immediately.
Tips and Tricks
This is a fast and easy way to start your day. I uses Silk Very Vanilla Soy Milk and it tasted almost like dessert. I also omitted the salt.
Make It Healthier
Use 100% orange juice. Omit salt. Use light soy milk.
How Kids Can Help
Add ingredients to blender. Push buttons on blender.
Nutrition Facts
1 cup equals 70 calories, 1 g fat (0 g saturated fat), 0 cholesterol, 98 mg sodium, 13 g carbohydrate, 0 fiber, 2 g protein
Diabetic Exchanges
1/2 starch, 1/2 fruit
Yield: 2 servings
1/2 cup vanilla soy milk
1/2 cup orange juice
5 ice cubes
2 teaspoons sugar
1/4 teaspoon vanilla extract
dash salt
In a blender, combine all ingredients; cover and process for 3-45 seconds or until smooth. Pour into chilled glasses; serve immediately.
Tips and Tricks
This is a fast and easy way to start your day. I uses Silk Very Vanilla Soy Milk and it tasted almost like dessert. I also omitted the salt.
Make It Healthier
Use 100% orange juice. Omit salt. Use light soy milk.
How Kids Can Help
Add ingredients to blender. Push buttons on blender.
Nutrition Facts
1 cup equals 70 calories, 1 g fat (0 g saturated fat), 0 cholesterol, 98 mg sodium, 13 g carbohydrate, 0 fiber, 2 g protein
Diabetic Exchanges
1/2 starch, 1/2 fruit
Monday, July 9, 2007
Cucumber Chicken Salad Sandwiches
There are literally hundreds of recipes for chicken salad. This version is light and crisp.
Prep/Total Time: 10 minutes
Yield: 2 sandwiches
1 cup cubed cooked chicken breast
1/3 cup chopped seeded peeled cucumber
1/4 cup fat-free mayonnaise
1/4 teaspoon salt
1/8 teaspoon dill weed
2 sandwich buns, split
lettuce and tomato
In a small bowl, combine the first five ingredients. Place lettuce and tomato on bun bottoms, top with chicken salad. Replace bun tops.
Tips and Tricks
This recipe is intended to make two sandwiches, but I got three thick sandwiches out of it. It's easy to double or triple to feed more people. I used fresh dill, minced with kitchen shears, but dried dill is fine. I omitted the salt, and added a squirt of ranch salad dressing for extra zing. 1/3 cup chopped cucumber is about 1/3 of a medium cucumber. These sandwiches are a great way to use up leftover chicken, and can be made in advance and chilled.
Make It Healthier
Add finely chopped carrot or pepper. Omit salt. Serve on whole wheat rolls. Use dark green leafy lettuce. If you are watching carbs, serve salad wrapped in lettuce leaves.
How Kids Can Help
Mix ingredients in bowl. Measure ingredients. Top buns with mixture.
Suggested Sides
sliced melon
Nutrition Facts
1 sandwich equals 350 calories, 8 g fat (3 g saturated fat), 57 mg cholesterol, 930 mg sodium, 42 g carbohydrate, 3 g fiber, 28 g protein
Diabetic Exchanges
3 very lean meat, 2 1/2 starch, 2 vegetable
Sunday, June 24, 2007
Thai Noodles
Prep/Total Time: 15 minutes
Yield: 2 servings
4 ounces uncooked spaghetti
1/4 cup chicken broth
3 tablespoons creamy peanut butter
2 teaspoons honey
1 1/2 teaspoons reduced-sodium soy sauce
2 garlic cloves, minced
1/4 teaspoon ground ginger
1 green onion, chopped
2 tablespoons chopped peanuts
Cook spaghetti according to package directions. Meanwhile, in a small saucepan, combine the broth, peanut butter, honey, soy sauce, garlic and ginger. Cook and stir over medium heat until heated through.
Drain spaghetti; toss with peanut butter mixture. Garnish with onion and peanuts.
Tips and Tricks
Chop green onions with kitchen shears. This recipe yields only two servings, but can be easily doubled or tripled. Make this a main dish by adding cooked chicken and your vegetables of choice. Make it spicier by topping with red pepper flakes. This is a great way to use up leftover spaghetti noodles.
Make It Healthier
Use whole wheat spaghetti, low-sodium chicken broth and unsalted peanuts. Use natural peanut butter.
How Kids Can Help
Measure ingredients. Toss noodles with mixture.
Nutrition Facts
1 cup (prepared with reduced-sodium broth and reduced-salt peanut butter) equals 413 calories, 13 g fat (2 g saturated fat), 0 cholesterol, 368 mg sodium, 59 g carbohydrate, 4 g fiber, 17 g protein
Lemon Chive Dressing
Prep/Total Time: 5 minutes
Yield: 1/4 cup
1/4 cup fat-free plain yogurt
1 teaspoon lemon juice
1/4 teaspoon onion powder
1/4 teaspoon honey
1/4 teaspoon minced chives
dash salt
In a jar with a tight-fitting lid, combine all ingredients; shake well. Serve over salad greens. Refrigerate leftover dressing.
Tips and Tricks
This recipe is a pared down version intended to serve one or two people. It can easily be doubled or tripled to serve a larger family. Chives can be found in the produce section of the grocery store. They are also one of the easiest herbs to grow, and a perennial, so they come back year after year. Grow them in a pot on your kitchen windowsill!
Make It Healthier
Omit the salt.
How Kids Can Help
Older kids could probably make this entire recipe. Younger kids can measure ingredients and shake dressing.
Nutrition Facts
2 tablespoons (calculated without greens) equals 17 calories, trace fat (0 g saturated fat), 1 mg cholesterol, 90 mg sodium, 5 g carbohydrate, trace fiber, 1 g protein
Diabetic Exchanges
free food
Yield: 1/4 cup
1/4 cup fat-free plain yogurt
1 teaspoon lemon juice
1/4 teaspoon onion powder
1/4 teaspoon honey
1/4 teaspoon minced chives
dash salt
In a jar with a tight-fitting lid, combine all ingredients; shake well. Serve over salad greens. Refrigerate leftover dressing.
Tips and Tricks
This recipe is a pared down version intended to serve one or two people. It can easily be doubled or tripled to serve a larger family. Chives can be found in the produce section of the grocery store. They are also one of the easiest herbs to grow, and a perennial, so they come back year after year. Grow them in a pot on your kitchen windowsill!
Make It Healthier
Omit the salt.
How Kids Can Help
Older kids could probably make this entire recipe. Younger kids can measure ingredients and shake dressing.
Nutrition Facts
2 tablespoons (calculated without greens) equals 17 calories, trace fat (0 g saturated fat), 1 mg cholesterol, 90 mg sodium, 5 g carbohydrate, trace fiber, 1 g protein
Diabetic Exchanges
free food
Tuesday, June 19, 2007
Italian Grilled Veggies
Prep: 10 minutes + marinating
Grill: 20 minutes
Yield: 2 servings
1/3 cup chopped green pepper
3 medium fresh mushrooms
1/2 cup fresh broccoli florets
1/2 cup fresh cauliflowerets
1/4 cup thinly sliced red onion
1/4 cup prepared Italian salad dressing
3 cherry tomatoes, halved
Place first 5 ingredients into a resealable plastic bag. Add salad dressing; seal bag and turn to coat. Refrigerate for one hour, turning at least once.
Transfer vegetables to a double thickness of heavy-duty foil (about 18x12). Fold foil around vegetables and seal tightly. Grill, covered, over medium heat for 20-25 minutes or until tender. Open foil carefully to allow steam to escape. Spoon into a serving bowl, stir in tomatoes.
Tips and Tricks
This recipe is designed to serve two people, but can be easily doubled or tripled for a larger family. I don't keep Italian dressing, so I make just enough of my own from scratch to marinate the veggies in. This is a make-ahead dish, you can put the vegetables in the refrigerator in the morning. This recipe goes well with Veggie Pizza Squares. Use half the cauliflower and broccoli on the grill and the other half for the appetizer.
Make It Healthier
Use light or fat-free salad dressing.
How Kids Can Help
Place veggies in bag. Turn to coat.
Nutrition Facts
3/4 cup (prepared with fat-free dressing) equals 58 calories, 1 g fat (trace saturated fat), 1 mg cholesterol, 446 mg sodium, 11 g carbohydrate, 3 g fiber, 3 g protein
Wednesday, May 9, 2007
Italian Green Beans
Prep/Total Time: 15 minutes
Yield: 2 servings
1/2 pound fresh or frozen cut green beans
2 tablespoons water
2 1/4 teaspoons grated Parmesan cheese
2 1/4 teaspoons seasoned bread crumbs
1/4 teaspoon garlic salt
1/8 teaspoon pepper
1 1/2 teaspoons olive oil
Place beans and water in a microwave-safe dish. Cover and microwave on high for 4-5 minutes or until crisp-tender. Meanwhile, in a small bowl, combine the Parmesan cheese, bread crumbs, garlic salt and pepper. Drain beans; drizzle with olive oil. Sprinkle with cheese mixture and toss to coat.
Tips and Tricks
I am not a fan of frozen green beans, but this recipe was very good. In place of garlic salt, I used a shake of garlic powder and a pinch of table salt. I didn't mix the cheese mixture in a separate bowl, just put it straight on the beans to save time and dishes.
Make It Healthier
Omit the garlic salt. Use less olive oil.
How Kids Can Help
Push the buttons on the microwave. Measure ingredients. Toss mixture.
Nutrition Facts
3/4 cup equals 85 calories, 4 g fat (1 g saturated fat), 1 mg cholesterol, 309 mg sodium, 10 g carbohydrate, 4 g fiber, 3 g protein
Diabetic Exchanges
2 vegetable, 1/2 fat
Turkey Reubens
(pictured with french fries and steamed green beans)
These sandwiches are a twist on the usual Reuben sandwich, and appealing to those who don't like corned beef.
Prep/Total Time: 10 minutes
4 slices pumpernickel or rye bread
2 tablespoons Thousand Island salad dressing
6 ounces sliced deli smoked turkey
1/2 cup sauerkraut, rinsed and well drained
2 slices Swiss cheese
2 teaspoons butter, softened
Spread two slices of bread with salad dressing. Layer with turkey, sauerkraut and cheese; top with remaining bread. Butter the outsides of sandwiches.
In a large skillet, toast sandwiches for 3-4 minutes on each side or until heated through.
Tips and Tricks
I omitted the sauerkraut (I don't like it, but I also forgot to by some for my husband). I also made homemade sauce because we don't keep Thousand Island dressing. Mix mayo, ketchup and yellow mustard with a splash of white vinegar and finely chopped kosher dill pickles until the sauce is the color of Thousand Island. Instead of pan toasting, I used just a tad of butter and put the sandwiches in the broiler for about 5 minutes.
Make It Healthier
Use low-fat or fat-free dressing. Leave off sauerkraut to reduce sodium. Use trans-fat free spread.
How Kids Can Help
Layer the sandwiches
Suggested Sides
french fries, green beans
Prep/Total Time: 10 minutes
4 slices pumpernickel or rye bread
2 tablespoons Thousand Island salad dressing
6 ounces sliced deli smoked turkey
1/2 cup sauerkraut, rinsed and well drained
2 slices Swiss cheese
2 teaspoons butter, softened
Spread two slices of bread with salad dressing. Layer with turkey, sauerkraut and cheese; top with remaining bread. Butter the outsides of sandwiches.
In a large skillet, toast sandwiches for 3-4 minutes on each side or until heated through.
Tips and Tricks
I omitted the sauerkraut (I don't like it, but I also forgot to by some for my husband). I also made homemade sauce because we don't keep Thousand Island dressing. Mix mayo, ketchup and yellow mustard with a splash of white vinegar and finely chopped kosher dill pickles until the sauce is the color of Thousand Island. Instead of pan toasting, I used just a tad of butter and put the sandwiches in the broiler for about 5 minutes.
Make It Healthier
Use low-fat or fat-free dressing. Leave off sauerkraut to reduce sodium. Use trans-fat free spread.
How Kids Can Help
Layer the sandwiches
Suggested Sides
french fries, green beans
Saturday, April 21, 2007
Creamy Vegetable Lasagna
Prep: 20 minutes
Bake: 35 minutes
Yield: 3 servings
1/2 cup grated parmesan cheese, divided
1/3 cup ricotta cheese
1/3 cup mayonnaise
2 Tbsp 2% milk
1/2 tsp dried basil
1/2 tsp dried thyme
1/8 tsp salt
1/8 tsp pepper
3 no-cook lasagna noodles
2 cups chopped frozen broccoli-cauliflower blend
1/4 cup shredded part-skim mozzarella cheese
In a small bowl, combine 2 tbsp parmesan cheese, ricotta cheese, mayonnaise, milk, basil, thyme, salt and pepper. Spread 1/4 cup into an 8-in x 4-in x 2-in glass loaf pan coated with nonstick cooking spray.
Layer with one noodle, 1/4 cup cheese mixture, 1 cup vegetables and two tbsp parmesan cheese. Repeat layers. Top with the third noodle and remaining cheese mixture. Sprinkle with mozzarella and remaining parmesan.
Cover and bake at 400 for 25 minutes. Uncover; bake 10-13 minutes longer or until golden brown and bubbly.
Tips and Tricks
This is also a cooking for two recipe, but it was so good, next time I make it I will be doubling it.
Make It Healthier
Use reduced fat or low fat cheeses. While we don't like reduced fat mozzarella cheese for cheese slices or with crackers, it tastes just fine when mixed in dishes like this. Omit the salt to lower sodium.
How Kids Can Help
Mix the cheese filling, help with the layers.
Suggested Sides
green salad, bread
Nutrition Facts
1 piece (prepared with reduced fat ricotta and reduced fat mayonnaise) equals 307 calories, 16 g fat (6 g saturated fat), 33 mg cholesterol, 660 mg sodium, 25 g carbohydrate, 4 g fiber, 15 g protein
Bake: 35 minutes
Yield: 3 servings
1/2 cup grated parmesan cheese, divided
1/3 cup ricotta cheese
1/3 cup mayonnaise
2 Tbsp 2% milk
1/2 tsp dried basil
1/2 tsp dried thyme
1/8 tsp salt
1/8 tsp pepper
3 no-cook lasagna noodles
2 cups chopped frozen broccoli-cauliflower blend
1/4 cup shredded part-skim mozzarella cheese
In a small bowl, combine 2 tbsp parmesan cheese, ricotta cheese, mayonnaise, milk, basil, thyme, salt and pepper. Spread 1/4 cup into an 8-in x 4-in x 2-in glass loaf pan coated with nonstick cooking spray.
Layer with one noodle, 1/4 cup cheese mixture, 1 cup vegetables and two tbsp parmesan cheese. Repeat layers. Top with the third noodle and remaining cheese mixture. Sprinkle with mozzarella and remaining parmesan.
Cover and bake at 400 for 25 minutes. Uncover; bake 10-13 minutes longer or until golden brown and bubbly.
Tips and Tricks
This is also a cooking for two recipe, but it was so good, next time I make it I will be doubling it.
Make It Healthier
Use reduced fat or low fat cheeses. While we don't like reduced fat mozzarella cheese for cheese slices or with crackers, it tastes just fine when mixed in dishes like this. Omit the salt to lower sodium.
How Kids Can Help
Mix the cheese filling, help with the layers.
Suggested Sides
green salad, bread
Nutrition Facts
1 piece (prepared with reduced fat ricotta and reduced fat mayonnaise) equals 307 calories, 16 g fat (6 g saturated fat), 33 mg cholesterol, 660 mg sodium, 25 g carbohydrate, 4 g fiber, 15 g protein
Parmesan Herb Loaf
Prep: 15 minutes
Bake: 30 minutes
Yield: 1 loaf (4 wedges)
1 1/4 cups all-purpose flour
3 Tbsp plus 1 tsp grated parmesan cheese, divided
1 1/2 tsp sugar
1 1/2 tsp dried minced onion
1 1/4 tsp italian seasoning, divided
1/2 tsp baking soda
1/4 tsp salt
1/2 cup sour cream
2 Tbsp plus 2 tsp 2% milk
4 1/2 tsp butter, melted
1 egg white, beaten
In a small bowl, combine the flour, 3 tablespoons parmesan cheese, sugar, onion, 1 tsp italian seasoning, baking soda and salt. In another bowl, combine the sour cream, milk and butter. Stir into dry ingredients until just moistened.
Turn onto a floured surface; knead for one minute. Shape into a round loaf, place on a baking sheet coated with nonstick cooking spray. With scissors, cut a 1/4 inch deep cross in top of loaf.
Brush with egg white. Sprinkle with remaining parmesan cheese and italian seasoning. Bake at 350 for 30-35 minutes or until golden brown.
Tips and Tricks
This is a quick bread recipe that is much faster than bread containing yeast, since it eliminates rising time. The recipe as listed makes enough for two people, but can easily be doubled for a larger loaf. Before kneading the bread, coat your hands with olive oil, and the dough will not stick to your hands.
Make It Healthier
Use light or fat free sour cream. Most baking experts will tell you that margarines are not good for baking, but I used Smart Balance spread for this and it turned out great. Omit the salt to lower the sodium.
How Kids Can Help
Measure the ingredients. Beat the egg white. Older kids can knead the dough.
Nutrition Facts
one wedge (prepared with reduced fat sour cream) equals 257 calories, 9 g fat (6 g saturated fat), 26 mg cholesterol, 466 mg sodium, 35 g carbohydrate, 1 g fiber, 9 g protein
Bake: 30 minutes
Yield: 1 loaf (4 wedges)
1 1/4 cups all-purpose flour
3 Tbsp plus 1 tsp grated parmesan cheese, divided
1 1/2 tsp sugar
1 1/2 tsp dried minced onion
1 1/4 tsp italian seasoning, divided
1/2 tsp baking soda
1/4 tsp salt
1/2 cup sour cream
2 Tbsp plus 2 tsp 2% milk
4 1/2 tsp butter, melted
1 egg white, beaten
In a small bowl, combine the flour, 3 tablespoons parmesan cheese, sugar, onion, 1 tsp italian seasoning, baking soda and salt. In another bowl, combine the sour cream, milk and butter. Stir into dry ingredients until just moistened.
Turn onto a floured surface; knead for one minute. Shape into a round loaf, place on a baking sheet coated with nonstick cooking spray. With scissors, cut a 1/4 inch deep cross in top of loaf.
Brush with egg white. Sprinkle with remaining parmesan cheese and italian seasoning. Bake at 350 for 30-35 minutes or until golden brown.
Tips and Tricks
This is a quick bread recipe that is much faster than bread containing yeast, since it eliminates rising time. The recipe as listed makes enough for two people, but can easily be doubled for a larger loaf. Before kneading the bread, coat your hands with olive oil, and the dough will not stick to your hands.
Make It Healthier
Use light or fat free sour cream. Most baking experts will tell you that margarines are not good for baking, but I used Smart Balance spread for this and it turned out great. Omit the salt to lower the sodium.
How Kids Can Help
Measure the ingredients. Beat the egg white. Older kids can knead the dough.
Nutrition Facts
one wedge (prepared with reduced fat sour cream) equals 257 calories, 9 g fat (6 g saturated fat), 26 mg cholesterol, 466 mg sodium, 35 g carbohydrate, 1 g fiber, 9 g protein
Friday, April 20, 2007
Tender Beef Over Noodles
Prep: 15 minutes
Cook: 5 1/2 hours
Yield: 2 servings
1/2 to 3/4 pound beef stew meat
1/3 cup chopped onion
1 teaspoon canola oil
1 cup water, divided
1/3 cup ketchup
1 TBSP brown sugar
1 TBSP worchestershire sauce
1/2 teaspoon paprika
1/4 teaspoon ground mustard
3 TBSP all-purpose flour
1 cup uncooked egg noodles
In a small skillet, brown beef and onion in oil; drain. Transfer to 1 1/2 quart slow cooker.
In a small bowl, combine 1/2 cup water, ketchup, brown sugar, worchestershire sauce, paprika and mustard; pour over meat. Cover and cook on low for 5 hours or until meat is tender.
Combine the flour and remaining water until smooth; stir into meat mixture. Cook 30 minutes longer or until thickened. Meanwhile cook noodles according to package directions; drain. Serve with beef.
Tips and Tricks
This meal is intended to be just enough to feed two people, but it can be easily doubled or tripled to feed a larger family.
Make It Healthier
Use organic ketchup. The amount of sugar is still the same, but it contains no high fructose corn syrup. Use lean beef. Skip the browning in oil step to reduce fat.
How Kids Can Help
Stir the flour mixture. Combine ingredients for the sauce.
Nutrition Facts
1 cup beef mixture with 1/2 cup noodles equals 385 calories, 11 g fat (3 g saturated fat), 89 mg cholesterol, 611 mg sodium, 44 g carbohydrate, 2 g fiber 27 g protein
Cook: 5 1/2 hours
Yield: 2 servings
1/2 to 3/4 pound beef stew meat
1/3 cup chopped onion
1 teaspoon canola oil
1 cup water, divided
1/3 cup ketchup
1 TBSP brown sugar
1 TBSP worchestershire sauce
1/2 teaspoon paprika
1/4 teaspoon ground mustard
3 TBSP all-purpose flour
1 cup uncooked egg noodles
In a small skillet, brown beef and onion in oil; drain. Transfer to 1 1/2 quart slow cooker.
In a small bowl, combine 1/2 cup water, ketchup, brown sugar, worchestershire sauce, paprika and mustard; pour over meat. Cover and cook on low for 5 hours or until meat is tender.
Combine the flour and remaining water until smooth; stir into meat mixture. Cook 30 minutes longer or until thickened. Meanwhile cook noodles according to package directions; drain. Serve with beef.
Tips and Tricks
This meal is intended to be just enough to feed two people, but it can be easily doubled or tripled to feed a larger family.
Make It Healthier
Use organic ketchup. The amount of sugar is still the same, but it contains no high fructose corn syrup. Use lean beef. Skip the browning in oil step to reduce fat.
How Kids Can Help
Stir the flour mixture. Combine ingredients for the sauce.
Nutrition Facts
1 cup beef mixture with 1/2 cup noodles equals 385 calories, 11 g fat (3 g saturated fat), 89 mg cholesterol, 611 mg sodium, 44 g carbohydrate, 2 g fiber 27 g protein
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