Diabetes appropriate, Low calorie, Low carbohydrate, Low saturated fat, Low sodium, Heart healthy.
These crustless mini quiches are like portable omelets. Turkey sausage and sauteed mushrooms keep them light and savory. Small and satisfying, they're also a good finger food for your next cocktail party. ENJOY!!
Active Time: 30 minutes
Total Time: 1 hour
Ingredients
8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
1 teaspoon extra-virgin olive oil
8 ounces mushrooms, sliced
1/4 cup sliced scallions
1/4 cup shredded Swiss cheese
1 teaspoon freshly ground pepper
5 eggs
3 egg whites
1 cup 1% milk
Preparation
1.Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tips & Notes below).
2.Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3.Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
4.Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.
Tips & Notes
Make Ahead Tip: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
A good-quality nonstick muffin tin works best for this recipe. If you don't have one, line a regular muffin tin with foil baking cups.
90 calories per serving
Thursday, September 30, 2010
Wednesday, September 29, 2010
RECIPE OF THE DAY! MEATBALLS ASIAN FLAIR APPETIZER
Low Carb, Low Sodium, Low Calorie recipe
Asian Meatballs Appetizer Recipe are the perfect snacking food for your next soiree, and this Asian-inspired version made with water chestnuts, ginger and a touch of sherry is not only mouthwatering, but low in sodium and MSG. I love this dish for my dinner party's. Your friends and family will want this recipe. I also added a recipe to make your own, Hot N'Spicy Dipping Sauce. ENJOY!!
Serves: 8
Prep Time: 15 min
Cook Time: 15 min to 20 min
125 Calories per serving
Serving Size: 3.7 Oz
Ingredients
4 tsp Mrs. Dash Original Blend
1 lb lean ground beef
8 Oz. can water chestnuts
1/4 cup egg substitute or 1 egg, beaten
1/4 cup dry sherry
1/3 cup chopped onion
1 tsp ground ginger
Hot N'Spicy Dipping Sauce
Directions:
1.Preheat oven to 350°F (180°C).
2.Drain and finely chop water chestnuts, finely chop green onion.
3.Combine ground beef, water chestnuts, egg substitute or egg, sherry, green onion, Mrs. Dash Original Blend, and ginger in large bowl; mix well.
4.Shape into 32 meatballs, about 1 inch in diameter.
5.Place meatballs on rack in broiler pan.
6.Bake meatballs 15 to 20 minutes.
7.Prepare dipping sauce as directed in recipe below.
8.Serve meatballs with Hot N'Spicy Dipping Sauce.
125 Calories per serving
Serving Size: 3.7 Oz
Hot N' Spicy Dipping Sauce Recipe Ingredients:
Serves: 12
Prep Time: 10 min
Cook Time: 10 min
4 tsp Mrs. Dash Original Blend
2 cups unsweetened pineapple juice
3/4 cup ketchup
3/4 cup firmly packed brown sugar
6 Tbsp. cider vinegar
6 Tbsp. dry sherry
3 Tbsp. cornstarch
1/2 tsp ground ginger
Directions:
1.Combine all ingredients in 1-quart saucepan.
2.Bring to a boil; stir constantly until thickened, about 10 minutes.
3.Cool slightly before serving.
105 Calories per serving
Serving Size: 3.1 Oz.
Asian Meatballs Appetizer Recipe are the perfect snacking food for your next soiree, and this Asian-inspired version made with water chestnuts, ginger and a touch of sherry is not only mouthwatering, but low in sodium and MSG. I love this dish for my dinner party's. Your friends and family will want this recipe. I also added a recipe to make your own, Hot N'Spicy Dipping Sauce. ENJOY!!
Serves: 8
Prep Time: 15 min
Cook Time: 15 min to 20 min
125 Calories per serving
Serving Size: 3.7 Oz
Ingredients
4 tsp Mrs. Dash Original Blend
1 lb lean ground beef
8 Oz. can water chestnuts
1/4 cup egg substitute or 1 egg, beaten
1/4 cup dry sherry
1/3 cup chopped onion
1 tsp ground ginger
Hot N'Spicy Dipping Sauce
Directions:
1.Preheat oven to 350°F (180°C).
2.Drain and finely chop water chestnuts, finely chop green onion.
3.Combine ground beef, water chestnuts, egg substitute or egg, sherry, green onion, Mrs. Dash Original Blend, and ginger in large bowl; mix well.
4.Shape into 32 meatballs, about 1 inch in diameter.
5.Place meatballs on rack in broiler pan.
6.Bake meatballs 15 to 20 minutes.
7.Prepare dipping sauce as directed in recipe below.
8.Serve meatballs with Hot N'Spicy Dipping Sauce.
125 Calories per serving
Serving Size: 3.7 Oz
Hot N' Spicy Dipping Sauce Recipe Ingredients:
Serves: 12
Prep Time: 10 min
Cook Time: 10 min
4 tsp Mrs. Dash Original Blend
2 cups unsweetened pineapple juice
3/4 cup ketchup
3/4 cup firmly packed brown sugar
6 Tbsp. cider vinegar
6 Tbsp. dry sherry
3 Tbsp. cornstarch
1/2 tsp ground ginger
Directions:
1.Combine all ingredients in 1-quart saucepan.
2.Bring to a boil; stir constantly until thickened, about 10 minutes.
3.Cool slightly before serving.
105 Calories per serving
Serving Size: 3.1 Oz.
Tuesday, September 28, 2010
RECIPE OF THE DAY! TOMATOES AND OLIVES WITH ROASTED SALMON
Although you can use any firm-fleshed fish, such as halibut or cod, salmon is especially pretty with the roasted tomatoes and black olives. Serve with steamed green beans or broccoli florets and boiled new potatoes.
"I have made this a half a dozen times. Very enjoyable and easy, and great the next day,too. Your family and friends will love this dish. Personally I like more olives that's just me. ENJOY!!!
Diabetes appropriate, Low calorie, Low carbohydrate, Low cholesterol, Low saturated fat, Heart healthy, High potassium, Gluten free.
Makes 4 servings
Active Time: 20 minutes
Total Time: 1 hour 20 minutes
Ingredients
2 pounds ripe plum tomatoes, stem ends trimmed, cut into thin wedges
1/2 medium onion, peeled and cut into thin wedges
2 strips orange zest, cut into thin slivers
2 cloves garlic, minced
1 tablespoon extra-virgin olive oil
1/3 cup pitted Kalamata olives, coarsely chopped
1 tablespoon chopped fresh rosemary
1/4 teaspoon salt
Freshly ground pepper, to taste
1 1/4 pounds salmon fillet, (about 1 1/2 inches thick), skin removed (see Tip), cut into 4 portions
Preparation
1.Preheat oven to 400°F. Combine tomatoes, onion, orange zest and garlic in a large roasting pan or on a large baking sheet with sides. Drizzle with oil and toss to coat.
2.Roast, uncovered, stirring occasionally, until the tomatoes and onion are tender and beginning to brown on the edges, about 45 minutes. Remove pan from the oven. Increase oven temperature to 450°.
3.Add olives and rosemary to the pan; season with salt and pepper. Clear four spaces in the pan and place a salmon piece in each. Spoon some of the tomato mixture on top.
4.Roast until the salmon is opaque in the center, 10 to 15 minutes, depending on the thickness.
Tips & Notes:
How to Skin a Fish Fillet
You can ask to have the skin removed from a piece of salmon or halibut fillet at the fish counter, but it is also easy to do it yourself. Place the fillet, skin-side down, on a cutting board. Use a thin sharp knife to cut between skin and flesh at the tip. Grasp the skin with your free hand and ease the knife carefully between skin and flesh, keeping the knife pointed slightly toward the skin, until skin is removed.
372 calories Per serving
"I have made this a half a dozen times. Very enjoyable and easy, and great the next day,too. Your family and friends will love this dish. Personally I like more olives that's just me. ENJOY!!!
Diabetes appropriate, Low calorie, Low carbohydrate, Low cholesterol, Low saturated fat, Heart healthy, High potassium, Gluten free.
Makes 4 servings
Active Time: 20 minutes
Total Time: 1 hour 20 minutes
Ingredients
2 pounds ripe plum tomatoes, stem ends trimmed, cut into thin wedges
1/2 medium onion, peeled and cut into thin wedges
2 strips orange zest, cut into thin slivers
2 cloves garlic, minced
1 tablespoon extra-virgin olive oil
1/3 cup pitted Kalamata olives, coarsely chopped
1 tablespoon chopped fresh rosemary
1/4 teaspoon salt
Freshly ground pepper, to taste
1 1/4 pounds salmon fillet, (about 1 1/2 inches thick), skin removed (see Tip), cut into 4 portions
Preparation
1.Preheat oven to 400°F. Combine tomatoes, onion, orange zest and garlic in a large roasting pan or on a large baking sheet with sides. Drizzle with oil and toss to coat.
2.Roast, uncovered, stirring occasionally, until the tomatoes and onion are tender and beginning to brown on the edges, about 45 minutes. Remove pan from the oven. Increase oven temperature to 450°.
3.Add olives and rosemary to the pan; season with salt and pepper. Clear four spaces in the pan and place a salmon piece in each. Spoon some of the tomato mixture on top.
4.Roast until the salmon is opaque in the center, 10 to 15 minutes, depending on the thickness.
Tips & Notes:
How to Skin a Fish Fillet
You can ask to have the skin removed from a piece of salmon or halibut fillet at the fish counter, but it is also easy to do it yourself. Place the fillet, skin-side down, on a cutting board. Use a thin sharp knife to cut between skin and flesh at the tip. Grasp the skin with your free hand and ease the knife carefully between skin and flesh, keeping the knife pointed slightly toward the skin, until skin is removed.
372 calories Per serving
Monday, September 27, 2010
RECIPE OF THE DAY! SPINACH ORANGE AND PEPPER SALAD
This is a Low Carb, Very Low Sodium, Low Potassium, Low calorie Recipe.
How can you go wrong!
Spinach orange and pepper salad recipe for a perfect start to any meal, try this colorful and complimentary salad that's loaded with green bell peppers, orange sections and red onion rings. Skip the bottled dressing and make your own. ENJOY!
Makes: 6 servings
Serving Size: 3.8 Oz.
Prep Time: 10 min
Cook Time: 0 min
Ingredients:
2 tsp Mrs. Dash Table Blend
2 medium green bell peppers, cored and seeded, julienned
1 medium orange, zested, peeled and sectioned
1 head Boston lettuce, washed and torn into pieces
2 cups fresh baby spinach
1/2 small red onion, cut into thin rings
2 Tbsp. olive oil
2 Tbsp. balsamic vinegar
zest from orange
Directions:
1.Prepare peppers and zest orange before peeling and sectioning.
2.Toss lettuce and spinach together, divide between 6 plates.
3.Arrange pepper slices, orange sections and onion rings on top of the lettuce.
4.Make dressing by combining olive oil, balsamic vinegar, Mrs. Dash Table Blend and orange zest. Prepare dressing just before serving.
5.Drizzle salad with dressing and serve.
68 Calories per serving
How can you go wrong!
Spinach orange and pepper salad recipe for a perfect start to any meal, try this colorful and complimentary salad that's loaded with green bell peppers, orange sections and red onion rings. Skip the bottled dressing and make your own. ENJOY!
Makes: 6 servings
Serving Size: 3.8 Oz.
Prep Time: 10 min
Cook Time: 0 min
Ingredients:
2 tsp Mrs. Dash Table Blend
2 medium green bell peppers, cored and seeded, julienned
1 medium orange, zested, peeled and sectioned
1 head Boston lettuce, washed and torn into pieces
2 cups fresh baby spinach
1/2 small red onion, cut into thin rings
2 Tbsp. olive oil
2 Tbsp. balsamic vinegar
zest from orange
Directions:
1.Prepare peppers and zest orange before peeling and sectioning.
2.Toss lettuce and spinach together, divide between 6 plates.
3.Arrange pepper slices, orange sections and onion rings on top of the lettuce.
4.Make dressing by combining olive oil, balsamic vinegar, Mrs. Dash Table Blend and orange zest. Prepare dressing just before serving.
5.Drizzle salad with dressing and serve.
68 Calories per serving
RECIPE OF THE DAY! GRILLED WHOLE SPICY FISH IN BANANA LEAVES
Revisit a cookout classic with this picnic favorite. A succulent and spicy fish for your outdoor or in door party. Makes for a great meal for everyone. The banana leaves helps to hold in all the flavors and juices. ENJOY!
Makes: 4 serving
Ingredients
3 clove(s) garlic, finely chopped
2 tablespoon(s) ginger, finely chopped
1/2 teaspoon(s) coarse-ground pepper
2 tablespoon(s) lime juice
3/4 teaspoon(s) lime zest
3 tablespoon(s) roasted chili paste, such as Thai Kitchen
1 teaspoon(s) brown sugar
1 teaspoon(s) salt
1 (about 2 pounds) whole fish such as striped bass or tilapia, cleaned, with head and tail intact
1/4 cup(s) torn basil leaves, firmly packed
2 large banana leaves
Directions
1.Heat grill to medium-low. Combine the garlic, ginger, pepper, lime juice and zest, chili paste, sugar, and salt in a small bowl.
2.Make two 2-inch slits on each side of the fish. Spread the garlic-chili-paste mixture inside the fish cavity and over the entire surface of the skin.
3.Place half of the basil on the banana leaves (or a sheet of aluminum foil). Place the fish over the basil and sprinkle the remaining basil over the fish. Wrap the leaves or foil tightly around the fish, secure with string and grill for 20 minutes on each side. Unwrap fish and serve immediately.
Tips & Techniques
The large, green leaves of banana trees are primarily used for wrapping foods, as a means of steaming and adding flavor. The leaves should not be eaten but rather discarded after cooking. Banana leaves are most commonly found frozen at Asian and Latin grocery stores.
123 Calories per serving
Makes: 4 serving
Ingredients
3 clove(s) garlic, finely chopped
2 tablespoon(s) ginger, finely chopped
1/2 teaspoon(s) coarse-ground pepper
2 tablespoon(s) lime juice
3/4 teaspoon(s) lime zest
3 tablespoon(s) roasted chili paste, such as Thai Kitchen
1 teaspoon(s) brown sugar
1 teaspoon(s) salt
1 (about 2 pounds) whole fish such as striped bass or tilapia, cleaned, with head and tail intact
1/4 cup(s) torn basil leaves, firmly packed
2 large banana leaves
Directions
1.Heat grill to medium-low. Combine the garlic, ginger, pepper, lime juice and zest, chili paste, sugar, and salt in a small bowl.
2.Make two 2-inch slits on each side of the fish. Spread the garlic-chili-paste mixture inside the fish cavity and over the entire surface of the skin.
3.Place half of the basil on the banana leaves (or a sheet of aluminum foil). Place the fish over the basil and sprinkle the remaining basil over the fish. Wrap the leaves or foil tightly around the fish, secure with string and grill for 20 minutes on each side. Unwrap fish and serve immediately.
Tips & Techniques
The large, green leaves of banana trees are primarily used for wrapping foods, as a means of steaming and adding flavor. The leaves should not be eaten but rather discarded after cooking. Banana leaves are most commonly found frozen at Asian and Latin grocery stores.
123 Calories per serving
RECIPE OF THE DAY! TOMATO & GRILLED ONION SALAD
Looking for a nice low calorie dish here you go... The flavors will burst into your mouth doing the dance of UMMMMMMMMMMMMM. This delicious salad will leave you feeling very satisfied. ENJOY!
Makes: 4 severing
Prep Time: 10 min
Cook Time: 0 min
Ingredients:
1/2 Tbsp. Mrs. Dash Original Blend
1 red onion, sliced into 1/2 inch circles
1 lb. large ripe tomatoes of your choosing, different colors or one color, cut in half
3 Tbsp. extra virgin olive oil
4 Tbsp. fresh basil, cut into slivers
3 Tbsp. low sodium Parmesan, shredded
Directions:
1.Brush the onion slices and the tomatoes with olive oil.
2.Grill on both sides over medium heat until marked and lightly cooked.
3.Sprinkle with Mrs. Dash Original Blend.
4.To serve, transfer to small plates. Sprinkle with Parmesan and basil.
Calories:139 per severing
Makes: 4 severing
Prep Time: 10 min
Cook Time: 0 min
Ingredients:
1/2 Tbsp. Mrs. Dash Original Blend
1 red onion, sliced into 1/2 inch circles
1 lb. large ripe tomatoes of your choosing, different colors or one color, cut in half
3 Tbsp. extra virgin olive oil
4 Tbsp. fresh basil, cut into slivers
3 Tbsp. low sodium Parmesan, shredded
Directions:
1.Brush the onion slices and the tomatoes with olive oil.
2.Grill on both sides over medium heat until marked and lightly cooked.
3.Sprinkle with Mrs. Dash Original Blend.
4.To serve, transfer to small plates. Sprinkle with Parmesan and basil.
Calories:139 per severing
Sunday, September 26, 2010
Almost a Year!
One month from today will be ONE YEAR since I had my lap band surgery!
WOW.
What a difference! I have lost 116 pounds, and only 14 pounds to go to meet my goal! I am at the high end of the recommended range of weight for my height! I have not been this weight in so many years, and yes, it does feel so good!
When I look in the mirror, I see a whole new me.
I have been at my sweet spot since June, and have not had a fill for three months - and I'm still loosing weight. During those three months, I have hit a couple of plateaus, but each time, after a few weeks, the weight began to drop again. Although it was a little discouraging, I never lost sight of my goal, and I continued my daily routine of proper eating and exercising.
I went to my niece's wedding dinner a couple of weeks ago and I wore a HOT red dress - It was great to see how my family reacted to my "new" appearance! Everyone was amazed, and everyone told me how beautiful I looked - ok, yes, that made me smile inside and out - lol.
Some people have asked me if I could have the lap band removed, and maintain my weight simply by continuing to eat properly and work out. For me the answer is NO WAY. I am a FOODIE, and the weight would just go back on. And I'm also hearing from a few friends, that I look great now, and that I should not loose any more weight - that I would look too skinny! Can you believe that - Me, TOO skinny? Those words do not compute!
One more thing - I was in the supermarket the other day, and a woman came up to me and said "you have a rockin body". OMG! That's me, my new look!
Wow, almost a year - I love it!
WOW.
What a difference! I have lost 116 pounds, and only 14 pounds to go to meet my goal! I am at the high end of the recommended range of weight for my height! I have not been this weight in so many years, and yes, it does feel so good!
When I look in the mirror, I see a whole new me.
I have been at my sweet spot since June, and have not had a fill for three months - and I'm still loosing weight. During those three months, I have hit a couple of plateaus, but each time, after a few weeks, the weight began to drop again. Although it was a little discouraging, I never lost sight of my goal, and I continued my daily routine of proper eating and exercising.
I went to my niece's wedding dinner a couple of weeks ago and I wore a HOT red dress - It was great to see how my family reacted to my "new" appearance! Everyone was amazed, and everyone told me how beautiful I looked - ok, yes, that made me smile inside and out - lol.
Some people have asked me if I could have the lap band removed, and maintain my weight simply by continuing to eat properly and work out. For me the answer is NO WAY. I am a FOODIE, and the weight would just go back on. And I'm also hearing from a few friends, that I look great now, and that I should not loose any more weight - that I would look too skinny! Can you believe that - Me, TOO skinny? Those words do not compute!
One more thing - I was in the supermarket the other day, and a woman came up to me and said "you have a rockin body". OMG! That's me, my new look!
Wow, almost a year - I love it!
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