I'm re-committing to the South Beach Diet and read the South Beach Wake-Up Call book. There are some great "Superfood" recipes at the end. I just made this for lunch and it was amazing!!!
3/4 cup quinoa
4 Roma tomatoes, chopped
1 medium cucumber, seeded and chopped
4 scallion, thinly sliced
A handful of basil, chopped
2T fresh lemon juice
1T olive oil
1 clove garlic, minced
salt and pepper
Goat Cheese
In a small saucepan, cook the quinoa according to package directions.
IN a large bowl, combine the tomatoes, cucumber, scallions, and basil. When the quinoa is done, add to the bowl and stir together. Let sit for 10 minutes.
In a small bowl, whisk together the lemon juice, olive oil, garlic, salt and pepper to taste. Pour the dressing over the salad. Serve either room temperature or cold. Top with goat cheese when serving.
Wednesday, August 1, 2012
Friday, February 24, 2012
Broccoli-Quinoa Casserole
I'm definitely bringing this to the next family get-together! The kids loved and so did I! These are the changes I made:
I use sour cream instead of mayo and I made my own "Cream of Anything Soup" following the recipe except I used vegetable stock instead of milk. I cooked the quinoa in vegetable stock too, instead of water. I also made a topping mixing bread crumbs, parmesan cheese, and olive oil.
Directions:
One 10 oz can condensed Cream of Broccoli soup (or mushroom), low-sodium if you prefer (*see note for gluten free)
1/3 cup reduced fat mayonnaise (original called for 1 full cup. WOW.)
2 tablespoons milk
1 1/4 cups reduced fat shredded cheese (cheddar, colby-jack, etc)
1/4 teaspoon black pepper
Dash freshly grated nutmeg
.
2 cups cooked broccoli
2 cups cooked broccoli
1 1/2 cups COOKED quinoa (see note)
.
To cook quinoa:
To cook quinoa:
3/4 cup quinoa
1 1/2 cups water
1/4 teaspoon salt
.
Rinse quinoa in a fine sieve until water runs clear. In a small saucepan combine the quinoa, water, and salt. Bring to a boil over high heat. Reduce heat to low and cover. Cook for 18-20 minutes, or until fluffy and the white ring/tail is visible. Fluff with a fork.
Rinse quinoa in a fine sieve until water runs clear. In a small saucepan combine the quinoa, water, and salt. Bring to a boil over high heat. Reduce heat to low and cover. Cook for 18-20 minutes, or until fluffy and the white ring/tail is visible. Fluff with a fork.
Preheat oven to 350 degrees and coat a shallow (8×8 in or 5-6 cups) casserole dish – or individual ramekins – with vegetable cooking spray.
In a large bowl combine the soup, mayonnaise, milk, shredded cheese, Splenda, pepper, and nutmeg until well mixed. Stir in the quinoa and broccoli.
Spoon mixture into prepared casserole and bake for 35-40 minutes (20-25 minutes for ramekins) or until bubbly on the edges and golden. Makes 8 generous 1/2-cup servings.
*NOTE FOR GLUTEN FREE…Progresso makes a Creamy Mushroom Soup that is gluten free…or here is a recipe for a Cream of Anything Soup. Haven’t tried it, (a comment-er below did and loved it…) but it’s been a big hit on a Celiac/Gluten Free forum.)
.
Condensed “Cream of Anything” Soup1 cup cold milk
2 Tbsp cornstarch
1 1/2 Tbsp butter
1 tsp chicken bouillon
1/2 tsp salt
dash of pepper
Instructions
In a small saucepan, whisk milk and cornstarch till well blended.
Stir in butter, bouillon, salt, and pepper.
Heat to a boil, stirring frequently. Simmer on low for one minute more to thicken.
Use in recipes to replace one can of cream of anything soup.
CONDENSED CREAM OF MUSHROOM SOUP:
Stir in a drained 4 ounce can of mushroom pieces to the recipe above.
Use in recipes in place of one can of Cream of Mushroom Soup.
CONDENSED CREAM OF CHICKEN SOUP:
Stir in 1/2 cup cooked chicken pieces to the recipe above.
Use in recipes in place of one can of Cream of Chicken Soup.
CONDENSED CREAM OF CELERY SOUP
Stir in 1/2 cup sautéed chopped celery to the recipe above.
Use in recipes in place of one can of Cream of Celery Soup.
Mongolian Beef
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Pinterest has done wonders with my cooking motivation and creativity! Here is another recipe!Mongolian Beef Recipe:
You will need:
1 lb of flank steak, thinly sliced crosswise
1/4 cup of cornstarch
3 teaspoons of canola oil
1/2 teaspoon of grated ginger (about 1/2 inch piece)
1 tablespoon of chopped garlic (about 2 -3 large cloves)
1/2 cup of water
1/2 cup of soy sauce (I use low sodium)
1/2 cup brown sugar
1/2 teaspoon of red pepper flakes
3 large green onions, sliced crosswise into thirds
Prepare the meat:
First, make sure the steak slices are dry (pat them dry) and mix them with the corn starch. Using your hands or a spoon, move them around to make sure all pieces are coated. Place beef slices in a strainer and shake off excess corn starch (see picture bellow).
Make the sauce:
Heat half of the oil in a large wok at medium-high and add the garlic and ginger. Immediately add the soy sauce, water, brown sugar and pepper flakes. Cook the sauce for about 2 minutes and transfer to a bowl. Don't worry if the sauce doesn't look thick enough at this point. The corn starch in the beef will thicken it up later.
Cook the meat and assemble dish:
Turn the heat up and add the remaining oil to the wok. Add the beef and cook, stirring until it is all browned (this is a quick thing). Pour the sauce back into the wok and let it cook along with the meat. Now you can choose to cook it down and reduce the sauce or leave it thinner. Add the green onions on the last minute so the green parts will stay green and the white parts crunchy.
Serve it hot with rice. (I made brown rice.)
Tuesday, February 21, 2012
Breakfast Quinoa
I found this recipe on Pinterest and am making it for breakfast right now! I am making 1 1/2 recipe and am adding frozen cherries instead of blueberries. I also added some vanilla and about 2 drops of almost extract..I think everything with cherries needs a little almond extract!
Ingredients
- 2 cups whole or low-fat milk, plus more for serving
- 1 cup quinoa, rinsed
- 3 tablespoons light-brown sugar, plus more for serving
- 1/8 teaspoon ground cinnamon, plus more for serving
- 1 cup (1/2 pint) fresh blueberries, plus more for serving
Directions
- Bring milk to a boil in a small saucepan. Add quinoa, and return to a boil. Reduce heat to low, and simmer, covered, until three-quarters of the milk has been absorbed, about 15 minutes.
- Stir in sugar and cinnamon. Cook, covered, until almost all the milk has been absorbed, about 8 minutes. Stir in blueberries, and cook for 30 seconds. Serve with additional milk, sugar, cinnamon, and blueberries.
Saturday, February 4, 2012
Jerk Chicken Salad
DescriptionTraditional Jamaican “jerk” is a blend of herbs and spices that often includes chilies, thyme, cinnamon, ginger, cloves, and garlic. It is typically rubbed onto meats before cooking. Look for jerk seasoning in the spice section of most supermarkets or make your own if you have time. The chicken can also be grilled outdoors.
Prep time: 20 minutes
Start to finish: 92minutes
Ingredients
1 1⁄2 pounds boneless, skinless chicken breasts
1 tablespoon jerk seasoning
2 tablespoons reduced-fat sour cream
1 tablespoon fresh lime juice
1 (1-pound) head romaine lettuce, chopped (8 cups)
1 large cucumber, peeled and sliced
2 large plum tomatoes, chopped
2 scallions, chopped
1⁄4 teaspoon salt
Instructions
Pound chicken breasts to an even 1⁄2" thickness. Lightly rub jerk seasoning on both sides of chicken breasts. Refrigerate in an airtight container for at least 1 hour.
Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add chicken and cook until cooked through, 4 to 5 minutes per side. Transfer to a cutting board, let rest for 5 minutes, then
cut into 1⁄2" thick slices.
While chicken is resting, in a large bowl combine sour cream and lime juice. Add lettuce, cucumber, tomatoes, scallions, and salt; toss well. Divide salad among 4 plates, top with chicken slices, and serve.
Nutritional Information:
230 calories
3.5 total fat (1 g sat)
8 g carbohydrate
42 g protein
3 g fiber
480 mg sodium
Prep time: 20 minutes
Start to finish: 92minutes
Ingredients
1 1⁄2 pounds boneless, skinless chicken breasts
1 tablespoon jerk seasoning
2 tablespoons reduced-fat sour cream
1 tablespoon fresh lime juice
1 (1-pound) head romaine lettuce, chopped (8 cups)
1 large cucumber, peeled and sliced
2 large plum tomatoes, chopped
2 scallions, chopped
1⁄4 teaspoon salt
Instructions
Pound chicken breasts to an even 1⁄2" thickness. Lightly rub jerk seasoning on both sides of chicken breasts. Refrigerate in an airtight container for at least 1 hour.
Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add chicken and cook until cooked through, 4 to 5 minutes per side. Transfer to a cutting board, let rest for 5 minutes, then
cut into 1⁄2" thick slices.
While chicken is resting, in a large bowl combine sour cream and lime juice. Add lettuce, cucumber, tomatoes, scallions, and salt; toss well. Divide salad among 4 plates, top with chicken slices, and serve.
Nutritional Information:
230 calories
3.5 total fat (1 g sat)
8 g carbohydrate
42 g protein
3 g fiber
480 mg sodium
Chicken Cacciatore
Ingredients3/4 pound boneless, skinless chicken breast halves
1/4 teaspoon dried Italian seasoning
1/8 teaspoon garlic powder
1/2 cup chopped onions
1/2 cup chopped green peppers
1/2 cloves garlic, minced
1/2 can (7.5 ounces) diced tomatoes with
Italian herbs (with juice)
1/4 cup dry white or red wine or nonalcoholic white or red wine
1 cup halved or quartered mushrooms
Salt and ground black pepper
1 1/2 cups hot cooked whole-wheat pasta
Minced fresh parsley
Instructions
Coat a large no-stick skillet with no-stick spray. Warm the skillet over medium heat. Season both sides of the chicken with the Italian seasoning and garlic powder. Add to the skillet and cook over medium heat, turning once, for about 5 minutes, or until browned. Remove the chicken and set aside.
Add the onions, green peppers, and garlic to the skillet and sauté for 5 to 8 minutes, or until the onions are tender. Add the tomatoes (with juice), wine and mushrooms. Return the chicken to the skillet and bring to a boil. Reduce the heat, cover, and simmer for about 10 minutes, or until the chicken is no longer pink in the center.
If the sauce is too thin, transfer the chicken to a warm dish and set aside. Cook the sauce, uncovered, at a brisk simmer for about 5 minutes, or until thick. Season to taste with the salt and black pepper. Serve the chicken and sauce over the pasta. Sprinkle with the parsley.
VARIATIONS
Greek-Style Chicken
Replace the mushrooms with 1/2 cup halved artichoke hearts. Omit the pasta. Serve over cooked rice and sprinkle each serving with sliced ripe olives and feta cheese.
Meatballs Cacciatore
Omit the chicken. Instead, make meatballs using 1/2 pound extra-lean ground beef, 1/2 teaspoon dried Italian seasoning, 1/2 teaspoon salt, and 1/2 teaspoon ground black pepper. Make the tomato sauce as above; add the meatballs and simmer, covered, for about 20 minutes, or until the meatballs are cooked through.
Sausage Sandwiches
Omit the chicken. Instead, coat a large no-stick skillet with no-stick spray and cook 2 reduced-fat Italian sausages (4 ounces each) until well-browned; drain well, discarding all fat. Make the tomato sauce as above, omitting the mushrooms and adding 1/2 teaspoon dried Italian seasoning. Add the sausages and simmer, covered, for 10 minutes, or until cooked through. Cook, uncovered, until the sauce thickens to the desired consistency. Serve in warm crusty buns.
Nutritional Information:
420 calories
5.2 g fat mono
103 mg cholesterol
41.6 g carbohydrate
46.3 g protein
5.2 g fiber
325 mg sodium
1/4 teaspoon dried Italian seasoning
1/8 teaspoon garlic powder
1/2 cup chopped onions
1/2 cup chopped green peppers
1/2 cloves garlic, minced
1/2 can (7.5 ounces) diced tomatoes with
Italian herbs (with juice)
1/4 cup dry white or red wine or nonalcoholic white or red wine
1 cup halved or quartered mushrooms
Salt and ground black pepper
1 1/2 cups hot cooked whole-wheat pasta
Minced fresh parsley
Instructions
Coat a large no-stick skillet with no-stick spray. Warm the skillet over medium heat. Season both sides of the chicken with the Italian seasoning and garlic powder. Add to the skillet and cook over medium heat, turning once, for about 5 minutes, or until browned. Remove the chicken and set aside.
Add the onions, green peppers, and garlic to the skillet and sauté for 5 to 8 minutes, or until the onions are tender. Add the tomatoes (with juice), wine and mushrooms. Return the chicken to the skillet and bring to a boil. Reduce the heat, cover, and simmer for about 10 minutes, or until the chicken is no longer pink in the center.
If the sauce is too thin, transfer the chicken to a warm dish and set aside. Cook the sauce, uncovered, at a brisk simmer for about 5 minutes, or until thick. Season to taste with the salt and black pepper. Serve the chicken and sauce over the pasta. Sprinkle with the parsley.
VARIATIONS
Greek-Style Chicken
Replace the mushrooms with 1/2 cup halved artichoke hearts. Omit the pasta. Serve over cooked rice and sprinkle each serving with sliced ripe olives and feta cheese.
Meatballs Cacciatore
Omit the chicken. Instead, make meatballs using 1/2 pound extra-lean ground beef, 1/2 teaspoon dried Italian seasoning, 1/2 teaspoon salt, and 1/2 teaspoon ground black pepper. Make the tomato sauce as above; add the meatballs and simmer, covered, for about 20 minutes, or until the meatballs are cooked through.
Sausage Sandwiches
Omit the chicken. Instead, coat a large no-stick skillet with no-stick spray and cook 2 reduced-fat Italian sausages (4 ounces each) until well-browned; drain well, discarding all fat. Make the tomato sauce as above, omitting the mushrooms and adding 1/2 teaspoon dried Italian seasoning. Add the sausages and simmer, covered, for 10 minutes, or until cooked through. Cook, uncovered, until the sauce thickens to the desired consistency. Serve in warm crusty buns.
Nutritional Information:
420 calories
5.2 g fat mono
103 mg cholesterol
41.6 g carbohydrate
46.3 g protein
5.2 g fiber
325 mg sodium
Chicken and Black Bean Tacos
DescriptionSeasoned with a flavorful dry rub that’s put together with simple pantry basics, these soft tacos are tasty and easy to prepare. For other dry rub ideas, see page 11.
Prep time: 15 minutes
Start to finish: 15minutes
Ingredients
Rub
2 teaspoons garlic powder
2 teaspoons paprika
2 teaspoons dried thyme
1 teaspoon cayenne
1 teaspoon freshly ground black pepper
Chicken
1 pound boneless, skinless chicken breasts
11⁄2 tablespoons extra-virgin
olive oil
1 medium onion, chopped
1 (15-ounce) can black beans, rinsed and drained
1 medium tomato, chopped
1⁄4 cup minced fresh cilantro, plus whole leaves for garnish
4 (8-inch) whole-wheat tortillas
Instructions
For the rub: In a small bowl, combine garlic powder, paprika, thyme, cayenne, and black pepper.
For the chicken: Lightly pound each chicken breast to an even 1⁄2-inch thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.
In a large heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add chicken and cook until blackened on both sides and cooked through, 2 to 3 minutes per side. Transfer chicken to a cutting board.
Reduce heat to medium and add remaining 1⁄2 tablespoon oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1 to 2 minutes. Add beans and cook until heated through, 2 to 3 minutes. Remove from the heat and stir in tomato and minced cilantro.
Warm tortillas according to package directions. Cut chicken on the diagonal into 1⁄2-inch-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.
Nutritional Information:
410 calories
10 total fat (1 g sat)
42 g carbohydrate
36 g protein
8 g fiber
540 mg sodium
Prep time: 15 minutes
Start to finish: 15minutes
Ingredients
Rub
2 teaspoons garlic powder
2 teaspoons paprika
2 teaspoons dried thyme
1 teaspoon cayenne
1 teaspoon freshly ground black pepper
Chicken
1 pound boneless, skinless chicken breasts
11⁄2 tablespoons extra-virgin
olive oil
1 medium onion, chopped
1 (15-ounce) can black beans, rinsed and drained
1 medium tomato, chopped
1⁄4 cup minced fresh cilantro, plus whole leaves for garnish
4 (8-inch) whole-wheat tortillas
Instructions
For the rub: In a small bowl, combine garlic powder, paprika, thyme, cayenne, and black pepper.
For the chicken: Lightly pound each chicken breast to an even 1⁄2-inch thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.
In a large heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add chicken and cook until blackened on both sides and cooked through, 2 to 3 minutes per side. Transfer chicken to a cutting board.
Reduce heat to medium and add remaining 1⁄2 tablespoon oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1 to 2 minutes. Add beans and cook until heated through, 2 to 3 minutes. Remove from the heat and stir in tomato and minced cilantro.
Warm tortillas according to package directions. Cut chicken on the diagonal into 1⁄2-inch-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.
Nutritional Information:
410 calories
10 total fat (1 g sat)
42 g carbohydrate
36 g protein
8 g fiber
540 mg sodium
Grilled Asian Salmon
Description
Purchase center-cut salmon fillets for this recipe — thinner fillets, cut from the tail end of the salmon, can too easily overcook on the grill.
Tip: Salmon skin cooks to a tasty crispiness, so keep the skin on when grilling.
Ingredients
1 tablespoon sesame oil
1 tablespoon reduced-sodium soy sauce
2 teaspoons minced fresh ginger
1 teaspoon rice wine vinegar
2 center-cut salmon fillets, about 5 ounces each
Instructions
In shallow glass dish, combine sesame oil, soy sauce, ginger, and vinegar. Add salmon; turn to coat. Marinate, refrigerated, for 30 minutes to 1 hour, turning occasionally.
Preheat grill (medium-high heat); lightly oil grill. Place fillets on grill, skin-side up. Grill about 5 minutes per side. Fish is cooked when a thin knife blade inserted in center reveals that the pink flesh is almost opaque. Serve warm.
Nutritional Information:
321 calories
22 total fat (5 g sat)
70 mg cholesterol
1 g carbohydrate
29 g protein
0 g fiber
330 mg sodium
Purchase center-cut salmon fillets for this recipe — thinner fillets, cut from the tail end of the salmon, can too easily overcook on the grill.
Tip: Salmon skin cooks to a tasty crispiness, so keep the skin on when grilling.
Ingredients
1 tablespoon sesame oil
1 tablespoon reduced-sodium soy sauce
2 teaspoons minced fresh ginger
1 teaspoon rice wine vinegar
2 center-cut salmon fillets, about 5 ounces each
Instructions
In shallow glass dish, combine sesame oil, soy sauce, ginger, and vinegar. Add salmon; turn to coat. Marinate, refrigerated, for 30 minutes to 1 hour, turning occasionally.
Preheat grill (medium-high heat); lightly oil grill. Place fillets on grill, skin-side up. Grill about 5 minutes per side. Fish is cooked when a thin knife blade inserted in center reveals that the pink flesh is almost opaque. Serve warm.
Nutritional Information:
321 calories
22 total fat (5 g sat)
70 mg cholesterol
1 g carbohydrate
29 g protein
0 g fiber
330 mg sodium
Stuffed Baked Tomatoes
DescriptionThis warm, cheesy side dish pairs tomato and basil with mozzarella and Parmesan cheese—a match made in heaven if there ever was one! Serve it with grilled chicken, steak, or fish.
Prep time: 10 minutes
Start to finish: 10minutes
Ingredients
2 plum tomatoes, halved lengthwise
11/2 ounces shredded part-skim mozzarella cheese (1/4 cup)
1/8 cup roughly chopped fresh basil leaves
1 tablespoon freshly grated Parmesan cheese
1/2 garlic clove, minced
Salt and freshly ground black pepper
Instructions
Heat oven to 400°F.
Scoop out the inside of each tomato half with a melon baller and roughly chop the scooped pulp. Combine tomato pulp, mozzarella, basil, Parmesan, garlic, and a pinch of salt and pepper.
Place tomatoes, cut side up, on a baking sheet. Spoon in tomato mixture and bake until cheese is melted and lightly browned, about 10 minutes. Serve warm.
Recipe from The South Beach Diet Quick & Easy Cookbook. For information on the book, click here.
Nutritional Information:
90 calories
5 total fat (3 g sat)
4 g carbohydrate
7 g protein
0 g fiber
230 mg sodium
Prep time: 10 minutes
Start to finish: 10minutes
Ingredients
2 plum tomatoes, halved lengthwise
11/2 ounces shredded part-skim mozzarella cheese (1/4 cup)
1/8 cup roughly chopped fresh basil leaves
1 tablespoon freshly grated Parmesan cheese
1/2 garlic clove, minced
Salt and freshly ground black pepper
Instructions
Heat oven to 400°F.
Scoop out the inside of each tomato half with a melon baller and roughly chop the scooped pulp. Combine tomato pulp, mozzarella, basil, Parmesan, garlic, and a pinch of salt and pepper.
Place tomatoes, cut side up, on a baking sheet. Spoon in tomato mixture and bake until cheese is melted and lightly browned, about 10 minutes. Serve warm.
Recipe from The South Beach Diet Quick & Easy Cookbook. For information on the book, click here.
Nutritional Information:
90 calories
5 total fat (3 g sat)
4 g carbohydrate
7 g protein
0 g fiber
230 mg sodium
Chipotle-Rubbed Steak Wraps (Phase 2)
DescriptionChipotle chiles in adobo (a sauce made from puréed chiles, vinegar, and spices) flavor the steak in this spicy wrap. Look for them canned in the Latin American section of larger supermarkets.
Prep time: 20 minutes
Start to finish: 105minutes
Ingredients1 tablespoon chopped chipotle chiles in adobo, or more to taste
1 (1 1⁄4-pound) flank steak, about 1" thick
2 large romaine lettuce leaves, shredded
2 medium plum tomatoes, chopped
1 tablespoon reduced-fat sour cream
2 teaspoons fresh lime juice
1⁄4 teaspoon salt
4 (8") whole-wheat wraps
InstructionsRub chiles onto both sides of steak; place steak in a resealable plastic bag and let marinate at room temperature for 1 hour.
Heat the broiler and broiler pan for 10 minutes. Place steak on broiler pan and cook for 4 to 5 minutes per side for medium-rare. Remove from the broiler, transfer to a cutting board, and let steak rest for 5 minutes. Cut into thin slices across the grain.
In a medium bowl, combine lettuce, tomatoes, sour cream, lime juice, and salt.
Heat wraps in the oven or microwave according to package directions. Divide lettuce mixture and steak evenly among wraps, roll up, and serve.
Nutritional Information:
360 calories
15 total fat (5 g sat)
27 g carbohydrate
36 g protein
8 g fiber
580 mg sodium
Prep time: 20 minutes
Start to finish: 105minutes
Ingredients1 tablespoon chopped chipotle chiles in adobo, or more to taste
1 (1 1⁄4-pound) flank steak, about 1" thick
2 large romaine lettuce leaves, shredded
2 medium plum tomatoes, chopped
1 tablespoon reduced-fat sour cream
2 teaspoons fresh lime juice
1⁄4 teaspoon salt
4 (8") whole-wheat wraps
InstructionsRub chiles onto both sides of steak; place steak in a resealable plastic bag and let marinate at room temperature for 1 hour.
Heat the broiler and broiler pan for 10 minutes. Place steak on broiler pan and cook for 4 to 5 minutes per side for medium-rare. Remove from the broiler, transfer to a cutting board, and let steak rest for 5 minutes. Cut into thin slices across the grain.
In a medium bowl, combine lettuce, tomatoes, sour cream, lime juice, and salt.
Heat wraps in the oven or microwave according to package directions. Divide lettuce mixture and steak evenly among wraps, roll up, and serve.
Nutritional Information:
360 calories
15 total fat (5 g sat)
27 g carbohydrate
36 g protein
8 g fiber
580 mg sodium
Carne Asada
DescriptionCarne asada means “grilled meat” in Spanish and it’s also the name of one of Mexico’s most popular dishes. Purchase the fresh salsa from your supermarket. You can also try grilled scallions instead of red onion, if you like.
Prep time: 10 minutes
Start to finish: 40minutes
Ingredients
1⁄4 cup fresh lime juice
2 garlic cloves, minced
1⁄2 teaspoon freshly ground black pepper
1⁄8 teaspoon salt
1 (1 1⁄2-pound) flank steak, about 1" thick
1 large red onion, sliced into 1⁄4" thick rounds
1⁄2 teaspoon extra-virgin olive oil
1 small avocado, sliced into 1⁄4" thick pieces
1 cup fresh tomato salsa
Instructions
In a 9" by 13" glass baking dish, combine lime juice, garlic, pepper, and salt. Add steak and turn to coat. Cover the dish with plastic wrap and marinate steak at room temperature for 20 minutes, turning once.
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill steak, basting with any remaining marinade, 5 to 7 minutes per side for medium-rare. Transfer to a cutting board and let rest for 5 to 10 minutes.
While steak is resting, in a medium bowl toss onion with oil. Grill, turning occasionally, until golden, 4 to 5 minutes. Cut steak into thin slices across the grain and divide among 4 plates. Serve with onion, avocado, and salsa.
Nutritional Information:
360 calories
17 total fat (5 g sat)
13 g carbohydrate
38 g protein
3 g fiber
440 mg sodium
Prep time: 10 minutes
Start to finish: 40minutes
Ingredients
1⁄4 cup fresh lime juice
2 garlic cloves, minced
1⁄2 teaspoon freshly ground black pepper
1⁄8 teaspoon salt
1 (1 1⁄2-pound) flank steak, about 1" thick
1 large red onion, sliced into 1⁄4" thick rounds
1⁄2 teaspoon extra-virgin olive oil
1 small avocado, sliced into 1⁄4" thick pieces
1 cup fresh tomato salsa
Instructions
In a 9" by 13" glass baking dish, combine lime juice, garlic, pepper, and salt. Add steak and turn to coat. Cover the dish with plastic wrap and marinate steak at room temperature for 20 minutes, turning once.
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill steak, basting with any remaining marinade, 5 to 7 minutes per side for medium-rare. Transfer to a cutting board and let rest for 5 to 10 minutes.
While steak is resting, in a medium bowl toss onion with oil. Grill, turning occasionally, until golden, 4 to 5 minutes. Cut steak into thin slices across the grain and divide among 4 plates. Serve with onion, avocado, and salsa.
Nutritional Information:
360 calories
17 total fat (5 g sat)
13 g carbohydrate
38 g protein
3 g fiber
440 mg sodium
Peppery Steak With Horseradish Cream (Phase 1)
DescriptionSteak lovers will enjoy this classic combination of smoky grilled meat and pungent horseradish. Leftovers make a great companion to salad, or use them as sandwich fillings on later Phases.
Prep time: 5 minutes
Start to finish: 25minutes
Ingredients
3/4 pound London broil or other sirloin steak (about 1" thick)
1/2 teaspoon extra-virgin olive oil
1 tablespoon cracked black pepper
1/4 cup reduced-fat sour cream
1 teaspoon prepared horseradish
Salt
Instructions
Rub steak with oil and pepper, pressing pepper into steak; season well with salt. Heat grill pan over medium-high heat or heat oven to broil. Grill or broil steak 5 to 6 minutes per side for medium-rare. Transfer to a cutting board and cover loosely with foil to keep warm. Allow meat to rest for 5 minutes before thinly slicing across the grain.
While steak is resting, mix together sour cream and horseradish; season to taste with salt. Serve horseradish cream with steak.
Recipe from The South Beach Diet Quick & Easy Cookbook. For information on the book, click here.
Nutritional Information:
360 calories
18 total fat (8 g sat)
4 g carbohydrate
39 g protein
0 g fiber
200 mg sodium
Prep time: 5 minutes
Start to finish: 25minutes
Ingredients
3/4 pound London broil or other sirloin steak (about 1" thick)
1/2 teaspoon extra-virgin olive oil
1 tablespoon cracked black pepper
1/4 cup reduced-fat sour cream
1 teaspoon prepared horseradish
Salt
Instructions
Rub steak with oil and pepper, pressing pepper into steak; season well with salt. Heat grill pan over medium-high heat or heat oven to broil. Grill or broil steak 5 to 6 minutes per side for medium-rare. Transfer to a cutting board and cover loosely with foil to keep warm. Allow meat to rest for 5 minutes before thinly slicing across the grain.
While steak is resting, mix together sour cream and horseradish; season to taste with salt. Serve horseradish cream with steak.
Recipe from The South Beach Diet Quick & Easy Cookbook. For information on the book, click here.
Nutritional Information:
360 calories
18 total fat (8 g sat)
4 g carbohydrate
39 g protein
0 g fiber
200 mg sodium
Ginger & Sweet Potato Soup with Cilantro
Ingredients2 teaspoons olive oil
1 medium leek, white part only, cut in half lengthwise, rinsed well between layers and thinly sliced
1 medium carrot, chopped
2 pounds sweet potatoes or yams, peeled and cubed
1 1-inch piece fresh ginger, peeled and finely chopped, plus 1 teaspoon grated
4 cups chicken broth, homemade or reduced-sodium canned, or vegetable stock
3/4 teaspoon salt, or to taste
1/4 cup low-fat plain yogurt
2 tablespoons 1% milk
Fresh cilantro leaves for garnish
Lime wedges
Instructions
1. Heat oil in a 4- to 6-quart Dutch oven or soup pot over medium-high heat. Add leek and carrot; cook, stirring often, until they begin to soften, 2 to 3 minutes. Stir in sweet potatoes (or yams) and chopped ginger. Add broth and bring to a boil. Cover, reduce heat to low and simmer until sweet potatoes are soft, about 30 minutes.
2. In batches, if necessary, transfer the soup to a blender or food processor and process until smooth. Return the soup to the pot, season with salt and reheat. Just before serving, stir in grated ginger. Whisk yogurt and milk in a small bowl until smooth. Ladle soup into bowls; drop a large dollop (or several small dollops) of thinned yogurt onto each one. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls. Garnish with cilantro and serve with lime wedges for squeezing into the soup.
Recipe by Judith Barrett; reprinted with permission of EatingWell, The Magazine of Food & Health.
Nutritional Information:
168 calories
2 total fat (0 g sat)
1 mg cholesterol
33 g carbohydrate
4 g protein
3 g fiber
606 mg sodium
1 medium leek, white part only, cut in half lengthwise, rinsed well between layers and thinly sliced
1 medium carrot, chopped
2 pounds sweet potatoes or yams, peeled and cubed
1 1-inch piece fresh ginger, peeled and finely chopped, plus 1 teaspoon grated
4 cups chicken broth, homemade or reduced-sodium canned, or vegetable stock
3/4 teaspoon salt, or to taste
1/4 cup low-fat plain yogurt
2 tablespoons 1% milk
Fresh cilantro leaves for garnish
Lime wedges
Instructions
1. Heat oil in a 4- to 6-quart Dutch oven or soup pot over medium-high heat. Add leek and carrot; cook, stirring often, until they begin to soften, 2 to 3 minutes. Stir in sweet potatoes (or yams) and chopped ginger. Add broth and bring to a boil. Cover, reduce heat to low and simmer until sweet potatoes are soft, about 30 minutes.
2. In batches, if necessary, transfer the soup to a blender or food processor and process until smooth. Return the soup to the pot, season with salt and reheat. Just before serving, stir in grated ginger. Whisk yogurt and milk in a small bowl until smooth. Ladle soup into bowls; drop a large dollop (or several small dollops) of thinned yogurt onto each one. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls. Garnish with cilantro and serve with lime wedges for squeezing into the soup.
Recipe by Judith Barrett; reprinted with permission of EatingWell, The Magazine of Food & Health.
Nutritional Information:
168 calories
2 total fat (0 g sat)
1 mg cholesterol
33 g carbohydrate
4 g protein
3 g fiber
606 mg sodium
Tomato-Basil Couscous Salad
Ingredients3⁄4 cup cooked couscous (look for Israeli or whole-wheat)
1 tomato, chopped
1⁄3 cup canned chickpeas, drained and rinsed
2 scallions, chopped
1 teaspoon extra-virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh basil
Lettuce
Instructions
Combine the couscous, tomato, chickpeas, scallions, oil, lemon juice, and basil in a bowl. Toss, and serve on a bed of lettuce.
Nutritional Information:
142 calories
3 total fat (0 g sat)
0 mg cholesterol
24 g carbohydrate
5 g protein
3 g fiber
110 mg sodium
1 tomato, chopped
1⁄3 cup canned chickpeas, drained and rinsed
2 scallions, chopped
1 teaspoon extra-virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh basil
Lettuce
Instructions
Combine the couscous, tomato, chickpeas, scallions, oil, lemon juice, and basil in a bowl. Toss, and serve on a bed of lettuce.
Nutritional Information:
142 calories
3 total fat (0 g sat)
0 mg cholesterol
24 g carbohydrate
5 g protein
3 g fiber
110 mg sodium
Baby Spinach Salad with Tomato and Mozzarella
Ingredients5 ounces baby spinach leaves
1/2 cup fresh basil leaves, cut in thin strips
1 beefsteak tomato, cut thinly crosswise
1/4 pound part-skim mozzarella, diced
2 teaspoons fresh oregano, chopped fine
2 teaspoons balsamic vinegar
2 tablespoons olive oil
kosher salt and ground black pepper to taste
Instructions
Alternate layers of spinach and tomato across plate. Top with basil, mozzarella, and oregano. Dress with oil and vinegar. Season to taste. Serve.
Nutritional Information:
342 calories
27 total fat (9 g sat)
30 mg cholesterol
15 g carbohydrate
17 g protein
5 g fiber
507 mg sodium
1/2 cup fresh basil leaves, cut in thin strips
1 beefsteak tomato, cut thinly crosswise
1/4 pound part-skim mozzarella, diced
2 teaspoons fresh oregano, chopped fine
2 teaspoons balsamic vinegar
2 tablespoons olive oil
kosher salt and ground black pepper to taste
Instructions
Alternate layers of spinach and tomato across plate. Top with basil, mozzarella, and oregano. Dress with oil and vinegar. Season to taste. Serve.
Nutritional Information:
342 calories
27 total fat (9 g sat)
30 mg cholesterol
15 g carbohydrate
17 g protein
5 g fiber
507 mg sodium
Salsa Chicken (Phase 1)
DescriptionAdding a chunky tomato salsa to stir-fry chicken not only gives it a zesty kick but also provides lycopene and other antioxidant nutrients.
Ingredients
4 cups finely shredded iceberg lettuce
1 1/2 tablespoons chili powder
1/2 teaspoon ground cumin
1/2 pound boneless, skinless chicken breast, cut into 1" pieces
1 large egg whites
1 tablespoon extra-virgin olive oil
4 ounces chunky tomato salsa
1⁄4 cup fat-free sour cream
Cilantro sprigs (optional)
Instructions
Divide the lettuce between 2 individual plates, cover and set aside. In a bowl, combine the chili powder and cumin. Add the chicken, turning to coat. Lift the chicken from the bowl, shaking off the excess coating. Dip the chicken into the egg white, then coat again with the remaining dry mixture.
Heat the oil in a wide nonstick frying pan or wok over medium heat. When the oil is hot, add the chicken and stir-fry gently until no longer pink in the center. Cut to test (5–7 minutes). Remove the chicken from the pan and keep warm. Pour the salsa into the pan; reduce the heat to medium and cook, stirring, until the salsa is heated through and slightly thickened.
Arrange the chicken over the lettuce; top with the salsa and sour cream. Garnish with cilantro sprigs, if using.
Nutritional Information:
266 calories
10 total fat (2 g sat)
66 mg cholesterol
12 g carbohydrate
32 g protein
5 g fiber
457 mg sodium
Ingredients
4 cups finely shredded iceberg lettuce
1 1/2 tablespoons chili powder
1/2 teaspoon ground cumin
1/2 pound boneless, skinless chicken breast, cut into 1" pieces
1 large egg whites
1 tablespoon extra-virgin olive oil
4 ounces chunky tomato salsa
1⁄4 cup fat-free sour cream
Cilantro sprigs (optional)
Instructions
Divide the lettuce between 2 individual plates, cover and set aside. In a bowl, combine the chili powder and cumin. Add the chicken, turning to coat. Lift the chicken from the bowl, shaking off the excess coating. Dip the chicken into the egg white, then coat again with the remaining dry mixture.
Heat the oil in a wide nonstick frying pan or wok over medium heat. When the oil is hot, add the chicken and stir-fry gently until no longer pink in the center. Cut to test (5–7 minutes). Remove the chicken from the pan and keep warm. Pour the salsa into the pan; reduce the heat to medium and cook, stirring, until the salsa is heated through and slightly thickened.
Arrange the chicken over the lettuce; top with the salsa and sour cream. Garnish with cilantro sprigs, if using.
Nutritional Information:
266 calories
10 total fat (2 g sat)
66 mg cholesterol
12 g carbohydrate
32 g protein
5 g fiber
457 mg sodium
Oven-Fried Chicken With Almonds (Phase 2)
Ingredients1/2 cup whole wheat bread crumbs
1/8 cup (1/2 ounce) grated Parmesan cheese
1/8 cup finely chopped almonds
1 tablespoon chopped parsley
1/2 clove garlic, crushed
1/2 teaspoon salt
1/8 teaspoon dried thyme
Pinch of ground black pepper
1/8 cup extra-virgin olive oil
1 pound boneless, skinless chicken breasts, pounded to 1/2" thickness and cut into 6 pieces
Sprig Italian parsley, for garnish
Instructions
Preheat the oven to 400°F.
In a medium bowl, combine the bread crumbs, cheese, almonds, parsley, garlic, salt, thyme, and pepper. Mix thoroughly.
Place the oil in a shallow dish. Dip the chicken first in the oil, then dredge in the crumb mixture. Place the chicken in a shallow baking pan.
Bake for 25 minutes, or until a thermometer inserted in the center of a piece registers 170°F and the juices run clear. (Do not turn the chicken during cooking.) Garnish with the parsley.
1/8 cup (1/2 ounce) grated Parmesan cheese
1/8 cup finely chopped almonds
1 tablespoon chopped parsley
1/2 clove garlic, crushed
1/2 teaspoon salt
1/8 teaspoon dried thyme
Pinch of ground black pepper
1/8 cup extra-virgin olive oil
1 pound boneless, skinless chicken breasts, pounded to 1/2" thickness and cut into 6 pieces
Sprig Italian parsley, for garnish
Instructions
Preheat the oven to 400°F.
In a medium bowl, combine the bread crumbs, cheese, almonds, parsley, garlic, salt, thyme, and pepper. Mix thoroughly.
Place the oil in a shallow dish. Dip the chicken first in the oil, then dredge in the crumb mixture. Place the chicken in a shallow baking pan.
Bake for 25 minutes, or until a thermometer inserted in the center of a piece registers 170°F and the juices run clear. (Do not turn the chicken during cooking.) Garnish with the parsley.
Chicken en Papillote (Phase 2)
Ingredients2 boneless, skinless chicken breast halves (about 1/2 pound)
Pinch salt
Pinch freshly ground black pepper
1 scallion, chopped
1/2 medium carrot, chopped
1/2 small zucchini, cut lengthwise in half, then crosswise into 1⁄2" pieces
1/2 teaspoon dried tarragon
1⁄4 teaspoon grated orange zest
Instructions
Heat oven to 400°F (425°F if foil is used). Cut two 2-foot lengths of parchment paper or foil. Fold each in half to make a 1-foot square. Sprinkle the chicken breasts with salt and pepper. Place a breast slightly below the middle of each square of paper.
In a small bowl, combine the scallions, carrot, zucchini, tarragon, and orange zest. Spoon 1⁄2 of the vegetable mixture over each chicken breast.
Fold the parchment or foil over the chicken and crimp the edges together tightly. Bake for 20 minutes on a baking sheet.
To serve, cut an X in the top of each packet with scissors and tear to open.
Pinch salt
Pinch freshly ground black pepper
1 scallion, chopped
1/2 medium carrot, chopped
1/2 small zucchini, cut lengthwise in half, then crosswise into 1⁄2" pieces
1/2 teaspoon dried tarragon
1⁄4 teaspoon grated orange zest
Instructions
Heat oven to 400°F (425°F if foil is used). Cut two 2-foot lengths of parchment paper or foil. Fold each in half to make a 1-foot square. Sprinkle the chicken breasts with salt and pepper. Place a breast slightly below the middle of each square of paper.
In a small bowl, combine the scallions, carrot, zucchini, tarragon, and orange zest. Spoon 1⁄2 of the vegetable mixture over each chicken breast.
Fold the parchment or foil over the chicken and crimp the edges together tightly. Bake for 20 minutes on a baking sheet.
To serve, cut an X in the top of each packet with scissors and tear to open.
Raspbery Chicken
This might be good with a spinach salad with a raspberry vinagrette!
Ingredients2 boneless, skinless chicken breasts
2 tablespoons raspberry vinegar
1/2 tablespoon extra virgin olive oil
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
1/2 tablespoon chopped fresh parsley
1/2 tablespoon chopped fresh chives
1/2 teaspoon chopped fresh thyme
1/2 teaspoon chopped fresh tarragon
2 large garlic cloves peeled and minced
Instructions
Combine the raspberry vinegar, salt, pepper, olive oil, parsley, chives, thyme, tarragon and garlic in a small bowl. Then drizzle this mixture evenly over the 2 chicken breasts. Place the chicken on an unheated rack in a broiler pan, broil 4 to 5 inches from the heat for about 20 minutes or until lightly browned.
Turn the chicken and brown for an additional 5 to 15 minutes until the chicken is tender and no longer pink.
Ingredients2 boneless, skinless chicken breasts
2 tablespoons raspberry vinegar
1/2 tablespoon extra virgin olive oil
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
1/2 tablespoon chopped fresh parsley
1/2 tablespoon chopped fresh chives
1/2 teaspoon chopped fresh thyme
1/2 teaspoon chopped fresh tarragon
2 large garlic cloves peeled and minced
Instructions
Combine the raspberry vinegar, salt, pepper, olive oil, parsley, chives, thyme, tarragon and garlic in a small bowl. Then drizzle this mixture evenly over the 2 chicken breasts. Place the chicken on an unheated rack in a broiler pan, broil 4 to 5 inches from the heat for about 20 minutes or until lightly browned.
Turn the chicken and brown for an additional 5 to 15 minutes until the chicken is tender and no longer pink.
Herb Marinated Chicken (Phase 1)
Ingredients2 boneless, skinless chicken breast halves
1⁄2 oz. white wine
2/3 tablespoon extra-virgin olive or canola oil
1/3 tablespoon white vinegar
2/3 teaspoon dried crushed basil
1/3 teaspoon dried crushed oregano or tarragon
dash onion powder
2/3 cloves garlic, minced
Instructions
Set a heavy zip-top food-storage bag in a large mixing bowl and place the chicken in the bag. Add the wine, oil, vinegar, basil, oregano or tarragon, onion powder, and garlic. Close the bag and turn it to coat the chicken well. Marinate for 5–24 hours in the refrigerator, turning occasionally.
Drain the chicken, reserving the marinade. Place the chicken on an unheated rack in a broiler pan. Brush with the marinade. Broil 4"–5" from the heat for about 20 minutes or until lightly browned, brushing often with the marinade. Turn the chicken and broil for 5–15 minutes more, until the chicken is tender and no longer
1⁄2 oz. white wine
2/3 tablespoon extra-virgin olive or canola oil
1/3 tablespoon white vinegar
2/3 teaspoon dried crushed basil
1/3 teaspoon dried crushed oregano or tarragon
dash onion powder
2/3 cloves garlic, minced
Instructions
Set a heavy zip-top food-storage bag in a large mixing bowl and place the chicken in the bag. Add the wine, oil, vinegar, basil, oregano or tarragon, onion powder, and garlic. Close the bag and turn it to coat the chicken well. Marinate for 5–24 hours in the refrigerator, turning occasionally.
Drain the chicken, reserving the marinade. Place the chicken on an unheated rack in a broiler pan. Brush with the marinade. Broil 4"–5" from the heat for about 20 minutes or until lightly browned, brushing often with the marinade. Turn the chicken and broil for 5–15 minutes more, until the chicken is tender and no longer
Balsamic Chicken (Phase 1)
I joined SouthBeachDiet.com and discovered it's not really that great. SO, before my free trial runs out, I'm going to "save" some of their recipes!
Ingredients2 boneless, skinless chicken breast halves
1/2 teaspoon fresh rosemary leaves, minced
2/3 clove garlic, minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
2/3 tablespoons extra-virgin olive oil
1–2 tablespoons white wine (optional)
1 1/3 tablespoons balsamic vinegar
Instructions
Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a small bowl and mix well. Place the chicken in a large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight.
Preheat the oven to 450°F. Spray a heavy roasting pan or iron skillet with cooking spray. Place the chicken in the pan and bake for 10 minutes. Turn the chicken over. If the drippings begin to stick to the pan, stir in 3–4 tablespoons water or white wine (if using).
Bake about 10 minutes or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. If the pan is dry, stir in another 1–2 tablespoons of water or white wine to loosen the drippings. Drizzle the vinegar over the chicken in the pan.
Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken.
Ingredients2 boneless, skinless chicken breast halves
1/2 teaspoon fresh rosemary leaves, minced
2/3 clove garlic, minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
2/3 tablespoons extra-virgin olive oil
1–2 tablespoons white wine (optional)
1 1/3 tablespoons balsamic vinegar
Instructions
Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a small bowl and mix well. Place the chicken in a large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight.
Preheat the oven to 450°F. Spray a heavy roasting pan or iron skillet with cooking spray. Place the chicken in the pan and bake for 10 minutes. Turn the chicken over. If the drippings begin to stick to the pan, stir in 3–4 tablespoons water or white wine (if using).
Bake about 10 minutes or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. If the pan is dry, stir in another 1–2 tablespoons of water or white wine to loosen the drippings. Drizzle the vinegar over the chicken in the pan.
Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken.
Friday, January 13, 2012
Baked Oatmeal with Blueberries and Bananas
Here's a recipe I found on a blog I follow with healthy recipes. Sounds perfect for a really cold morning!
Baked Oatmeal with Blueberries and Bananas
Skinnytaste.com
Servings: 6 • Serving Size: 1/6th • Old Points: 4 pts • Points+: 5 pts
Calories: 204.4 • Fat: 4.4 g • Protein: 5.7 g • Carb: 38.3 g • Fiber: 4.0 g • Sugar: 22.9 g
Sodium: 76.8 mg (without salt)
Preheat
Arrange
Sprinkle
Remove
Pour
Bake
Baked Oatmeal with Blueberries and Bananas
Skinnytaste.com
Servings: 6 • Serving Size: 1/6th • Old Points: 4 pts • Points+: 5 pts
Calories: 204.4 • Fat: 4.4 g • Protein: 5.7 g • Carb: 38.3 g • Fiber: 4.0 g • Sugar: 22.9 g
Sodium: 76.8 mg (without salt)
Ingredients:
- 2 medium ripe bananas, (the riper the better) sliced into 1/2" pieces
- 1 1/2 cup blueberries
- 1/4 cup honey (or agave)
- 1 cup uncooked quick oats
- 1/4 cup chopped walnuts or pecans
- 1/2 tsp baking powder
- 3/4 tsp cinnamon
- pinch of salt
- 1 cup fat free milk (or any milk you desire)
- 1 egg
- 1 tsp vanilla extract
Directions:
Preheat
the oven to 375° F. Lightly
spray a 8 x 8" or 9 x 9" ceramic baking dish with cooking spray;
set aside.
Arrange
the banana slices in a single layer on the bottom of the ceramic dish.
Sprinkle
half of the blueberries over the bananas, 1/4 tsp of the cinnamon, 1 tbsp of the honey and cover with foil.
Bake15 minutes, until the bananas get soft.
Meanwhile, in a medium bowl,
combine the oats, half of nuts, baking powder, remaining cinnamon, and salt;
stir together. In a separate bowl,
whisk together the remaining honey, milk, egg, and vanilla extract.
Remove
the bananas from the oven, then
pour the oat mixture over the bananas and blueberries.
Pour
the milk mixture over the oats, making sure to distribute the mixture as evenly as possible over the oats.
Sprinkle the remaining blueberries and walnuts over the the top.
Bake
the oatmeal for about 30 minutes, or until the top is golden brown and the oatmeal has set.
Serve warm from the oven.
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