|
10/31/2009
LEAN FOR LIFE FOOD PLAN
Lean phasing in 
Cajun Fish Tacos
Chicken Bruschetta
8/12/2009
Free Report "What Kids Should Eat for Optimal School Performance"
|
7/29/2009
AVOID THIS FAST FOOD AT ALL COSTS!
POSTED BY VIDEO FITNESS COACH ANITA STONE |
Hi Fitness Friends! Here's a helpful tip from www.videofitnesscoach.com -- WARNING: Avoid these fatty fast foods at all costs!
You may as well have an actual steak if you're going to consume this many calories! Why is this burger so insanely fatty? Well there's the 368-calorie, 29-gram-of-fat patty, mayonnaise, two slices of cheese, and a HUGE pile of fried onions... all on a massive doughy bun. NOT WORTH IT.
You know that annoying ad campaign with the surgeon who thinks about bourbon all day long? Yeah, it's funny, but the idea of a medical professional (actor or not) chowing down this monster burger makes us cringe a little. A single sandwich with nearly 1,000 calories is soooo wrong. And not in that "so wrong it's right" kinda way. It's just wrong.
For those of you wandering around singing, "Yippee-ai-ay, Mini Sirloin Burgers!" to yourself, you're not alone. But DON'T be seduced into chewing on these teeny burger-ettes. Sure, you get three of them, but they're REALLY little, so you're probably going to want fries and a soda with 'em. You're better off riding into the sunset with a Chicken Fajita Pita (328 calories and 10g fat).
If the thought of adding coffee syrup to a Wendy's Frosty is enough to send you into a full-on swoon, brace yourself. And if your dreams are speckled with chocolate-covered toffee bits, prepare to pinch yourself. As good as this all sounds, it comes with a hefty price tag. This shake has more calories than the Triple Stack burger, which has three beef patties and three pieces of cheese. Fantasy OVER.
Why does this box need to exist? Does ANYONE need to eat a meal that consists of a double-beef burrito, two tacos, and a pack of Cinnamon Twists?! Do yourself a favor and stick to the Fresco Menu at The Bell, and don't consume most of your calories for the day in a single meal!  VISIT MY HOME PAGE AT http://www.videofitnesscoach.com!   Copyright 2009 Multiply Inc, 6001 Park of Commerce, Boca Raton, FL 33487, USA Stop e-mails, view our privacy policy, or report abuse: click here |
7/26/2009
QUINOA AND SPINACH AU GRATIN (similar to quiche)
Quinoa (pronounced keh-NO-ah or, sometimes, KEEN-wah) is a relative newcomer to the American pantry. The tiny, ancient Peruvian seed, which has a mild, nutty flavor, is related to leafy green vegetables and is often used like a grain.
Quinoa is as versatile as rice but it has a protein content that is superior
to that of most grains, because it contains all the essential amino acids.
In particular, quinoa is high in lysine, an amino acid important for tissue growth and repair. It’s also a good source of manganese, magnesium, phosphorus and copper, and it has a high iron content.
Quinoa is very easy to cook. It’s important to rinse the seeds well, because they are naturally coated with a bitter substance that protects them against birds and other predators. Most packaged quinoa has already been cleaned, but it doesn’t hurt to soak and rinse it just in case.
Quinoa cooks in 15 minutes, and it’s easy to tell when it’s done because the seeds display a little white thread that curls around them.
This is an easy gratin, a comforting casserole that you can serve as a main dish or a side.
1 6-ounce bag baby spinach
2 tablespoons extra virgin olive oil
1 medium onion, chopped
2 plump garlic cloves, minced (or chopped garlic, available in jars at any grocery)
4 cups cooked quinoa, (1 cup uncooked)
2 large eggs (lower fat option - 1 egg and 3 egg whites)
3 ounces Gruyère cheese, grated (3/4 cup) Note: if you do not have gruyere, you may use any cheese that cooks easily, such as low-fat mozzarella.
1 1/2 teaspoons chopped fresh sage
1 ounce Parmesan, grated (1/4 cup)
1. Preheat the oven to 400ºF. Oil a 2-quart gratin or baking dish.
2. Heat a medium frying pan or a wide saucepan over medium-high heat. Wash the spinach and without spinning dry, add to the pan and wilt in the liquid left on the leaves after washing. You may have to do this in 2 batches. As soon as the spinach wilts, remove from the heat and rinse with cold water. Squeeze dry and chop. Set aside.
3. Wipe the pan dry and heat 1 tablespoon of the olive oil in it over medium heat. Add the onion and cook, stirring often, until tender, about 5 minutes. Add the garlic and stir with the onion until fragrant, about 1 minute. Stir in the spinach and season with salt and pepper. Remove from the heat.
4. Beat the eggs in a large bowl and add 1/2 teaspoon salt. Stir in the quinoa, the onion and spinach mixture, the Gruyère, and the sage. Add freshly ground pepper and stir the mixture together. Scrape into the gratin dish. Sprinkle the Parmesan over the top and drizzle on the remaining tablespoon of olive oil. Place in the oven and bake until nicely browned on top, about 25 minutes. Remove from the heat, allow to sit for about 5 minutes, and serve.
Yield: Serves 4 to 6
Advance preparation: The cooked quinoa will keep for 3 or 4 days in the refrigerator. The recipe can be made through Step 3 several hours or even a day ahead. The gratin can be assembled several hours ahead.
7/22/2009
HAVE YOU SEEN THE NEW "MULTIPLY" SITE YET?
It's really easy to use -- you get a blog page, photos, videos, and calendar. I loved it as soon as I started using it:
7/12/2009
EAT MORE OFTEN, BURN MORE FAT (Obviously this comes with some rules...)
If you are receiving this blog post by email, do not reply to this email address. Eat more often, burn more fat. Obviously, this comes with some rules. How many times have you gone on a diet which began by starving? Doesn't work. (Nor do fad diets.) Most people make a huge mistake and cut so many calories out of their diet that they put their bodies into protection or starvation mode. Your body has a natural defense mechanism that keeps you from starvation. You must EAT to avoid this. Of course you must do so while following some healthy nutritional tips! Follow these tips for 21 days, and along the way, learn as much as you can about making good nutritional choices by reading labels on the foods you eat.
|
NUTRITION FOR KIDS
With video games, TV, computers, fast food, and the internet, children are facing a health crisis. Children are less healthy than they used to be in times past. Diabetes –- thought to be a mainly adult disease in the past — has been on the rise among children. An obese child usually translates into an obese adult, which can lead to all sorts of health problems, such as high blood pressure and an increased chance of suffering from a heart attack or stroke. With this in mind, here is a TOP 10 list of nutritional tips and healthy eating guidelines for children:
Proper nutrition and a healthy diet is important for both children and adults. Together you can make your house a healthier environment, where everyone can reap the benefits. Don't let poor nutrition and lack of activity ruin your child's health. Make a difference that will last a lifetime. YOUR VIDEO FITNESS COACH, ANITA STONE NEXT LIVE TRAINING EVENT: "WEIGHT LOSS TOP 10: The Top 10 Strategies You Must Know for Permanent and Successful Weight Loss" Saturday, July 18th, 2-4 p.m. Register here: http://www.videohealthcoach.com/register.html |
12/25/2008
BAKED ACORN SQUASH
At 77 calories per serving and no fat, this incredible recipe can't be beat! Ingredients: 4 acorn squash, seeded and halved 1 (12-ounce) can pineapple tidbits, packed in juice (drain juice) 1/2 cup dry sherry 1/8 teaspoon ginger (optional, adds a pungent taste) 1/8 teaspoon nutmeg 1/2 teaspoon cinnamon 1 teaspoon molasses Per Serving: 77 calories, 0 g fat, 0 mg cholesterol, 0 g carbohydrate, 1 g protein, 2 g fiber, 6 mg sodium Directions: Place squash, cut side down, on cookie sheet sprayed with nonstick spray. Bake at 350 degrees until done, approximately 1 hour. While squash is cooking, make sauce. Combine pineapple, sherry, spices, and molasses in saucepan. Cook until mixture reduces to proper thickness. (You may want to mix 1 1/2 teaspoons cornstarch with 2 tablespoons of water and then add to sauce to thicken quickly). Ladle pineapple sauce into cooked squash bowls and serve. Yield: 8 servings (1/2 squash) Recipe from: Cookery Classics: A Treasury of Healthwise Recipes, by Kathy Duran-Thal, R.D., Cooper Wellness Program Nutrition director. Follow Me: http://www.twitter.com/anitastone FIND ME ON THE WEB: http://profile.to/anitastone Facebook www.squidoo.com/donotdiet (Please visit and give Squidoo some stars!) www.bodyspace.bodybuilding.com/seeme4fitness (Bodybuilding.com page) http://www.yoursqueezepage.com/displayPage.php?id=10248 (Podcast page) MERRY CHRISTMAS |
11/21/2008
HAPPY THANKSGIVING!
May your stuffing be tasty. May your turkey be plump. |
11/08/2008
WHAT SHOULD DIABETICS EAT?
HERE'S THE VIDEO: http://healthcorner.walgreens.com/display/1709.htm
Aired on Lifetime Television Sunday, November 4 and December 23, 2007
An estimated 20 million people in the US have diabetes - and more than six million don't even know they have it. Another 54 million people are at risk. The good news is that diet is a controllable and important factor in managing diabetes. Kraft nutritionist Arlene Sanoy, RD, says, "The major thing to realize is that someone with diabetes does not need special food. The key is managing the amount of carbohydrate-containing foods that are eaten. The second tip is to remember to try and eat meals and snacks around the same time every day." Also, remember healthy eating guidelines are the same for people with and without diabetes. Just start making smart choices by label reading. "On the label we have information about sugars and dietary fiber. In general, try to look for foods that contain three grams or more of dietary fiber," says Arlene.
For more information on the Kraft Good Eating, Good Living program, visit http://www.goodeatinggoodliving.com/.
9/27/2008
HEATHER'S QUINOA DISH
If you don't have the time or inclination to roast cherry tomatoes, substitute some chopped, moist, sun-dried tomatoes. Also, a delicious alternative to the tofu in this recipe might be paneer cheese which can stand up to the heat without losing its form.
In a big skillet or pot heat the olive oil and salt over medium-high heat. Stir in the shallot and cook for a minute or two. Stir in the quinoa and corn and cook until hot and sizzling. Stir in the kale and then the tofu, cooking until tofu is heated through. Remove the skillet from heat and stir in the pesto and pumpkin seeds. Mix well so the pesto is spread throughout. Turn everything out onto a platter and top with the cherry tomatoes. Serves 4 - 6. *Rinse about 2 cups quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa and 4 cups water until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside. ** To roast cherry tomatoes: Heat oven to 350F degrees. Cut each tomato in half and arrange in a large oven-proof baking dish. Mix together a big splash of olive oil, a spoonful of brown sugar, and a few pinches of salt - pour this over the tomatoes. Gently toss them a bit, making sure they all get coated, finishing with each tomato facing cut-side up. Place in the oven and bake for 45 mintutes or so, until the tomatoes are shrunken and sweet. From www.101cookbooks.com Enroll now in my upcoming "live streaming" WEIGHT LOSS CRASH COURSE! Sign up here: www.timetogetfit.blogspot.com
|
8/14/2008
SPINACH RICE GRATIN
(A HEALTHY ALTERNATIVE TO QUICHE!)
2 1/2 cups leftover/pre-cooked brown rice
1 1/2 cups cups well finely chopped spinach
4 ounces firm (organic) tofu, crumbled
10 black olives, chopped
1/2 medium red onion, diced
1/3 cup pine nuts or almonds, toasted
2 tablespoons olive oil
1/2 cup shredded Manchego cheese (or Parm, or Gruyere)
3 large eggs OR 6 egg whites
1/2 teaspoon fine grain sea salt
Preheat oven to 400F degrees. Rack in the top third. Grease a 10-inch round baking dish (or equivalent) with a bit of olive oil.
In a large bowl combine the rice, spinach, and tofu. Now, reserving a bit of each for garnish, stir in the olives, and red onion, pine nuts and olive oil. Now stir in 1/4 cup of the cheese. In a small bowl whisk together the eggs, and salt. Fold the eggs into the rice mixture, pour into the prepared baking dish, and sprinkle with remaining cheese. Bake for 30 minutes or until the casserole is set, and the top toasty and golden. Remove from the oven, and sprinkle with remaining onions, olives, and nuts. Sprinkle with a bit more salt before serving - or taste and get a sense of whether you need any.
Serves 8 - 12.
From 101cookbooks.com
7/23/2008
DELICIOUS HEALTHY ZUCCHINI MUFFINS
Zucchini: An Invisible Ally for Low-fat Muffins
Muffins are the perfect solution for breakfast on the go, or a quick bite between meals. The problem with many muffins, however, is that they are really more like cake than anything else. Sure, the occasional piece of cake does not destroy an otherwise healthful diet. But high-fat, high-sugar baked goods eaten on a regular basis aren't good for any of us. Today's muffin recipe was sent to Delicious Living by a reader, Nan Bayes- Koenig of Southaven, who describes them as "stellar." One of the things that likely contributes to their being delicious is the zucchini. Zucchini is a vegetable, and not particularly sweet, so it may be surprising that you would find it in a muffin. But zucchini adds fiber and moisture to a baked good like this, without adding a strong vegetable taste. Shredding zucchini is easy and allows the vegetable to be evenly distributed throughout the batter. Any zucchini taste is covered by the cinnamon, nutmeg and chocolate. Trust me, friends and family will never know there is zucchini in these muffins, unless you tell them. Sometimes lower-fat baked items taste dry, but with the zucchini and nonfat buttermilk, that isn't a problem. Both items add lots of moisture, and allow the recipe to include less oil. This is also why using egg whites, instead of the whole eggs, works here. Normally, the fat in egg yolks adds moisture in a baked good. But when you already have a lot of moisture from other ingredients, you can have great results using just the whites. Egg whites are loaded with protein, but have practically no fat and just a smidgeon of cholesterol. Almost all the cholesterol in eggs resides in the yolk. The nut oil adds subtle flavor. Walnut, hazelnut or macadamia nut oil will be harder to find than the more common varieties, but in larger grocery stores or natural foods stores, you should be able to find at least one of them. If you can't, you can substitute peanut oil. It won't add as much flavor as the other nut oils, but the nutritional profile will be similar. Zucchini is not a powerhouse vegetable in terms of having all kinds of nutrients, but it is a good source of vitamin C and has a little vitamin A and iron. And it does add some fiber to the recipe. Choose zucchini that are shiny and firm, and don't be tempted by the huge ones. Bigger is not better when it comes to this vegetable. Small zucchini are more tender, less fibrous and generally have a better flavor. You could embellish these muffins by adding 1/2 cup or so of chopped walnuts, or even a handful of raisins or mini-chocolate chips. But they are good enough on their own for a nutritious addition to your breakfast or snack choices. Megan Murphy is a Tennessee-licensed registered dietitian and assistant professor of nutrition at Southwest Tennessee Community College.
ZUCCHINI MUFFINS
1 cup all-purpose flour
2/3 cup sugar
1 tsp. baking powder
tsp. baking soda
2 tsp. unsweetened dark cocoa powder
tsp. ground cinnamon
tsp. ground nutmeg
tsp. salt
1 cup shredded, unpeeled zucchini
1 cup nonfat buttermilk
2 tbsp. hazelnut, walnut or macadamia nut oil
2 tbsp. corn oil
2 large egg whites, lightly beaten
1 tsp. vanilla extract
Preheat oven to 400 degrees. Lightly grease 12 regular-sized muffin cups, or coat them with nonstick spray.
In a large bowl, mix flour, sugar, baking powder, baking soda, cocoa, cinnamon, nutmeg and salt.
In another bowl, combine zucchini, buttermilk, oils, egg whites and vanilla. Stir liquid ingredients into dry ingredients just until blended, about 25 strokes.
Spoon batter into muffin cups, dividing evenly. Bake 20-25 minutes, or until muffins are lightly browned and a wooden skewer inserted in the center of a muffin comes out clean.
Cool one minute, then remove from the muffin tin and transfer to a wire rack to cool or to a basket to serve warm.
Makes 12 muffins.
Per serving: 158 calories, 5 gm fat, 1 gm saturated fat, 5 mg cholesterol, 25 gm carbohydrates, 1 gm fiber, 3.5 gm protein, 202 mg sodium.
- Source: "Light Muffins," by Beatrice Ojakanga
Muffins are the perfect solution for breakfast on the go, or a quick bite between meals. The problem with many muffins, however, is that they are really more like cake than anything else. Sure, the occasional piece of cake does not destroy an otherwise healthful diet. But high-fat, high-sugar baked goods eaten on a regular basis aren't good for any of us. Today's muffin recipe was sent to Delicious Living by a reader, Nan Bayes- Koenig of Southaven, who describes them as "stellar." One of the things that likely contributes to their being delicious is the zucchini. Zucchini is a vegetable, and not particularly sweet, so it may be surprising that you would find it in a muffin. But zucchini adds fiber and moisture to a baked good like this, without adding a strong vegetable taste. Shredding zucchini is easy and allows the vegetable to be evenly distributed throughout the batter. Any zucchini taste is covered by the cinnamon, nutmeg and chocolate. Trust me, friends and family will never know there is zucchini in these muffins, unless you tell them. Sometimes lower-fat baked items taste dry, but with the zucchini and nonfat buttermilk, that isn't a problem. Both items add lots of moisture, and allow the recipe to include less oil. This is also why using egg whites, instead of the whole eggs, works here. Normally, the fat in egg yolks adds moisture in a baked good. But when you already have a lot of moisture from other ingredients, you can have great results using just the whites. Egg whites are loaded with protein, but have practically no fat and just a smidgeon of cholesterol. Almost all the cholesterol in eggs resides in the yolk. The nut oil adds subtle flavor. Walnut, hazelnut or macadamia nut oil will be harder to find than the more common varieties, but in larger grocery stores or natural foods stores, you should be able to find at least one of them. If you can't, you can substitute peanut oil. It won't add as much flavor as the other nut oils, but the nutritional profile will be similar. Zucchini is not a powerhouse vegetable in terms of having all kinds of nutrients, but it is a good source of vitamin C and has a little vitamin A and iron. And it does add some fiber to the recipe. Choose zucchini that are shiny and firm, and don't be tempted by the huge ones. Bigger is not better when it comes to this vegetable. Small zucchini are more tender, less fibrous and generally have a better flavor. You could embellish these muffins by adding 1/2 cup or so of chopped walnuts, or even a handful of raisins or mini-chocolate chips. But they are good enough on their own for a nutritious addition to your breakfast or snack choices. Megan Murphy is a Tennessee-licensed registered dietitian and assistant professor of nutrition at Southwest Tennessee Community College.
ZUCCHINI MUFFINS
1 cup all-purpose flour
2/3 cup sugar
1 tsp. baking powder
tsp. baking soda
2 tsp. unsweetened dark cocoa powder
tsp. ground cinnamon
tsp. ground nutmeg
tsp. salt
1 cup shredded, unpeeled zucchini
1 cup nonfat buttermilk
2 tbsp. hazelnut, walnut or macadamia nut oil
2 tbsp. corn oil
2 large egg whites, lightly beaten
1 tsp. vanilla extract
Preheat oven to 400 degrees. Lightly grease 12 regular-sized muffin cups, or coat them with nonstick spray.
In a large bowl, mix flour, sugar, baking powder, baking soda, cocoa, cinnamon, nutmeg and salt.
In another bowl, combine zucchini, buttermilk, oils, egg whites and vanilla. Stir liquid ingredients into dry ingredients just until blended, about 25 strokes.
Spoon batter into muffin cups, dividing evenly. Bake 20-25 minutes, or until muffins are lightly browned and a wooden skewer inserted in the center of a muffin comes out clean.
Cool one minute, then remove from the muffin tin and transfer to a wire rack to cool or to a basket to serve warm.
Makes 12 muffins.
Per serving: 158 calories, 5 gm fat, 1 gm saturated fat, 5 mg cholesterol, 25 gm carbohydrates, 1 gm fiber, 3.5 gm protein, 202 mg sodium.
- Source: "Light Muffins," by Beatrice Ojakanga
4/17/2008
CONNOISSEUR PROTEIN SHAKE RECIPE
As you all know, I am no gourmet cook! I'd like to be but it will have to happen later in life when the kids are out of the house. I'm no "connoisseur" when I make my protein shakes either, only because I normally only have time to put the water in the blender and GO!
But if you have the time, this protein shake recipe is one of the BEST! Give your blender a whirl and get fit with Pat's recipe!
To make the print bigger, click the "+" sign.
4/01/2008
3/29/2008
ZATARAIN'S RECIPE BY VIDEO FITNESS COACH
Have you joined the Video Fitness Coach "15 WEEKS TO FITNESS" video course yet?
Click here: http://www.videofitnesscoach.com
2/22/2008
2/19/2008
1/28/2008
NEW YOU TUBE VIDEOS and CALL-IN INSTRUCTIONS FOR JOURNEY TO FITNESS
Click here to listen:
http://audiopostcard-007.com/Y.asp?9625967X1413
BEFORE/AFTER PHOTOS
Originally uploaded by anitastone
http://audiopostcard-007.com/Y.asp?9625967X1413
BEFORE/AFTER PHOTOS
Originally uploaded by anitastone
CALL-IN INSTRUCTIONS FOR JOURNEY TO FITNESS TUESDAY NIGHT AT 9 PM EST --
go to my new "talking blog" www.timetogetfit.blogspot.com (scroll down to the second post)
TOPIC: YOGA AND PILATES, WHAT'S THE DIFFERENCE? (AND WHY SHOULD I DO THEM??)
I have added more videos to You Tube!
www.youtube.com/videofitnesscoach (Please sign up to be my "friend" or "subscriber!")
Here is my new Flickr Photos page! See my Makeover Photo and my photo from this year (10 years later):
Please sign up to be my Friend on Facebook!
I also added all previous Journey to Fitness tele-classes to a podcasting site called Acid Planet:
(click on Songs and it will go to my list of recordings, they are unedited but I'll have to get to that later....)
Tell your friends! Enroll today in the 12-Week Journey to Fitness
online training course at www.videofitnesscoach.com!
NEW YOU TUBE VIDEOS ADDED!
I've added new You Tube videos to my page!
Click here: www.youtube.com/videofitnesscoach.
1/03/2008
Video Fitness Coach Anita Stone wants you to join the party @ MyBlogLog
Video Fitness Coach Anita Stone has invited you to join MyBlogLog
A little MyBlogLog background...
Discover something new or cool each day. Find a sites are unique to your interests, be that "you'll never guess what I found on the internet" person.
Learn more about the people who publish your favorite sites? What do they read? Who else reads them?
Connect with people who read the same sites as you, make the world wide web a little smaller, more connected.
Video Fitness Coach Anita Stone thinks MyBlogLog is so great that they've taken the time to let you know about it. Come check it out. If you've got a Yahoo! account, you're already half-way there. Join Video Fitness Coach Anita Stone! Check out http://www.mybloglog.com/ to learn more.
for you jump-right-in types
MyBlogLog - not just for bloggers anymore.
www.mybloglog.com
11/10/2007
PORK CHOPS WITH APPLES
3/4 cup reduced-sodium chicken broth, divided
2 teaspoons cornstarch
2 teaspoons canola oil
4 (4 ounce) boneless pork chops, 1/2 inch thick, trimmed of fat
1 small onion, sliced
1 tart apple, such as Granny Smith, peeled and sliced
1/4 cup apple cider or apple juice
2 teaspoons Dijon mustard
Optional: 1/4 teaspoon dried thyme
Mix 2 tablespoons broth and cornstarch in a small bowl.
Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3 minutes per side. Transfer to a plate.
Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.
Yield: 4 servings
Nutrition Info
Per Serving
- Calories: 175 kcal
- Carbohydrates: 9 g
- Dietary Fiber: 1 g
- Fat: 8 g
- Protein: 16 g
- Sugars: 6 g
10/30/2007
SHRIMP ENCHILADAS
- 1 pound peeled cooked shrimp (21-25 per pound; thawed if frozen), tails removed, diced
- 1 cup frozen corn, thawed
- 2 (4 ounce) cans chopped green chiles, undrained
- 2 cups canned green enchilada sauce or green salsa, divided
- 12 corn tortillas
- 1 (15 ounce) can nonfat refried beans
- 1 cup reduced-fat shredded cheese, such as Mexican-style, Monterey Jack or Cheddar (you will cut the fat grams in half if you use 1/2 cup of cheese)
- 1/2 cup chopped fresh cilantro
- 1 lime, cut into wedges
Nutrition Info
Per Serving
- Calories: 334 cal
- Carbohydrates: 37 g
- Dietary Fiber: 6 g
- Fat: 8 g
- Protein: 27 g
- Sugars: 2 g
- Preheat oven to 425 degrees F. Coat a 9-by-13-inch glass baking dish with cooking spray.
- Combine shrimp, corn, chiles and 1/2 cup enchilada sauce (or salsa) in a microwave-safe medium bowl. Cover and microwave on High until heated through, 2 1/2 minutes.
- Spread 1/4 cup enchilada sauce (or salsa) in the prepared baking dish. Top with an overlapping layer of 6 tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shrimp mixture, followed by the remaining 6 tortillas. Pour the remaining sauce (or salsa) over the tortillas. Cover with foil.
- Bake the enchiladas until they begin to bubble on the sides, about 20 minutes. Remove the foil; sprinkle cheese on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges.
Yield: 8 servings
ANITA'S SERVING IDEA: Top with lettuce, tomato, a few chopped black olives and onion immediately before serving.
10/26/2007
"PUMPKIN COOKIES" RECIPE - HAPPY HALLOWEEN
From Dr. Galland's book, "Superimmunity for Kids"
Go to www.videofitnesscoach.com and enroll in my new 12-week Online Fitness Course! Starts in November!
PUMPKIN COOKIES
2 eggs
3 ounces apple juice concentrate
3 ounces orange juice concentrate
2 tablespoons yogurt
1 1/2 cups pumpkin, either cooked fresh or canned, with no additives
2 1/2 cups whole wheat flour
1 teaspoon ground cinnamon
1/2 teaspoon grated nutmeg (optional)
1 teaspoon baking soda
1 cup raisins
1 cup seeds or nuts, such as pumpkin or sunflower, or chopped nuts, such as walnuts
½ teaspoon extra-virgin olive oil, to coat the pan
- Preheat the oven to 375 F., and lightly coat two cookie sheets with oil. Put the eggs, juice concentrates, yogurt and pumpkin in a blender and puree well. In a large bowl, mix the dry ingredients, and then add the wet ingredients from the blender. Stir just until combined, but don't over mix.
- Drop the dough by tablespoonfuls onto the lightly oiled cookie sheets. These cookies don't spread when baked, so shape the dough as you wish.
- Bake in the oven for 15 to 18 minutes at 375 F., or until cooked through and nicely browned. Remove from the oven and let the cookies cool on a rack.
10/16/2007
MARTHA'S BACK! MARTHA STEWART'S CORNFLAKE BAKED CHICKEN
Ingredients
- 4 bone-in, skinless chicken drumsticks (LESS FAT IF YOU USE CHICKEN BREAST)
- 4 bone-in, skinless chicken thighs
- Coarse salt and freshly ground pepper
- 1 large egg
- 2 cups crushed cornflakes
- 1 tablespoon olive oil
- 1/2 teaspoon cayenne pepper (optional)
- Preheat oven to 400 degrees F. Rinse chicken, and pat dry. Season generously with salt and pepper.
- In a small bowl, whisk egg with 1 tablespoon water. In a large bowl, mix cornflakes with oil, cayenne, and 1 teaspoon salt.
- Working with one piece at a time, dip chicken in egg mixture, then coat with seasoned cornflakes, pressing flakes to help them adhere. Transfer coated pieces to a rimmed baking sheet.
- Bake until golden brown and crisp, about 30-40 minutes. Sprinkle with salt and pepper before serving.
10/02/2007
BEV'S CHOCOLATE CHIP COOKIES
1. 3/4 cup rolled oats
2. 1 cup whole-wheat flour
3. 1/2 teaspoon baking soda
4. 1/2 teaspoon salt
5. 1/4 cup butter, softened
6. 1/4 cup canola oil
7. 1/3 cup granulated sugar
8. 1/3 cup brown sugar
9. 1 large egg
10. 1 teaspoon vanilla extract
11. 1 cup chocolate chips
OPTIONAL -- Add some coconut, flax seed, or chopped walnuts!
Nutrition Info
Per Serving
· Calories: 98 kcal
· Carbohydrates: 12 g
· Dietary Fiber: 1 g
· Fat: 5 g
· Protein: 1 g
· Sugars: 7 g
About: Nutrition Info
Powered by: ESHA Nutrient Database
2. Cooking Directions
1. Preheat oven to 350 degrees F. Coat 2 baking sheets with cooking spray.
2. Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.
3. Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.
Yield: 30 servings
3. Still Hungry?
Eating Well reader Beverley Rosenber of Santa Barbara , California
7/20/2007
CHICKEN AND PEAR SALAD
Chicken & Pear Salad: ChefMD™
Aired on Lifetime Television
Sunday, July 15 and September 2, 2007
Show 416
Sunday, July 15 and September 2, 2007
Show 416
Food As Medicine Tips: Pears are rich in fiber which can help prevent constipation. Fiber also helps lower high cholesterol levels -- great news for anyone trying to reduce their risk of heart disease and diabetes.
Culinary Taste Tip: White or yellow? Which is better? The skin color of chicken doesn't matter when it comes to nutritional value. Choose fresh chicken with opaque rather than spotted skin.
Culinary Technique Tip: Chicken needs to be thoroughly rinsed under cool water before preparing. Eating chicken with the skin on doubles the amount of fat and saturated fat in the dish.
Poached Chicken & Asian Pear Salad
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Calories: 352 per serving (34% from fat)
Cooking time: 12 minutes
Servings: 4
Calories: 352 per serving (34% from fat)
Ingredients:
4 (4 oz.) skinless, boneless chicken breast halves
½ cup chicken broth or stock
Salt and freshly ground black pepper (optional)
3 tablespoons white balsamic vinegar, divided
1 tablespoon extra virgin olive oil
6 cups packed mesclun or spring mix salad greens
1 Asian pear, cored, cut into very thin slices
¼ cup (1 oz.) crumbled blue cheese or gorgonzola cheese
¼ cup coarsely chopped walnuts, toasted
4 multigrain or whole wheat rolls, warmed
½ cup chicken broth or stock
Salt and freshly ground black pepper (optional)
3 tablespoons white balsamic vinegar, divided
1 tablespoon extra virgin olive oil
6 cups packed mesclun or spring mix salad greens
1 Asian pear, cored, cut into very thin slices
¼ cup (1 oz.) crumbled blue cheese or gorgonzola cheese
¼ cup coarsely chopped walnuts, toasted
4 multigrain or whole wheat rolls, warmed
Preparation:
Combine chicken and broth in a nonstick skillet. Cook over high heat until beginning to simmer. Cover and reduce heat to medium-low. Cook at a bare simmer six minutes.
Turn chicken over, cover and continue to cook until chicken is cooked through, six to seven minutes longer. Transfer to a carving board, reserving juices in skillet. Spoon one tablespoon of the vinegar over chicken. Season to taste with salt and pepper and let stand five minutes.
Combine remaining two tablespoons vinegar and oil, mixing well. Stir in one tablespoon of the reserved chicken broth from skillet. Arrange greens on four large serving plates. Fan Asian pear slices attractively over one side of the greens.
Carve chicken crosswise into ½-inch thick slices and arrange over the other side of the greens. Scatter the blue cheese and walnuts over all and drizzle with vinegar mixture. Serve with warm rolls.
Substitutions:
Torn mixed salad greens may replace the mesclun or spring greens mix. White wine vinegar may replace the white balsamic vinegar.
Tip:
Toast the walnuts in a 350°F toaster oven until fragrant and beginning to brown, about 5 minutes. Refrigerate the remaining broth used to poach the chicken for another use.
Nutritional Analysis:
Total fat (g): 14
Fat calories (kc): 122
Cholesterol (mg): 71
Trans fatty acids (g): 0
Saturated fat (g): 3
Polyunsaturated fat (g): 5
Monounsaturated fat (g): 4
Fiber (g): 7
Carbohydrates (g): 27
Sugar (g): 8
Protein (g): 33
Sodium (mg): 351
Calcium (mg): 135
Fat calories (kc): 122
Cholesterol (mg): 71
Trans fatty acids (g): 0
Saturated fat (g): 3
Polyunsaturated fat (g): 5
Monounsaturated fat (g): 4
Fiber (g): 7
Carbohydrates (g): 27
Sugar (g): 8
Protein (g): 33
Sodium (mg): 351
Calcium (mg): 135
SEE ANITA'S WEBSITE! www.videofitnesscoach.com
Subscribe to:
Posts (Atom)
