Aquatics Cookbook
Featuring recipes from Sheldon and Echo Hollow Pool Patrons and Staff Ingredients: 1 part water 1 pinch enthusiasm A dash of commitment 2 pools of patrons A bunch of really great recipes Directions: 1. Mix all ingredients together 2. Work Hard 3. Play Hard 4. Eat Well!
Wilted Spinach Salad Ingredients:
1 cup raw spinach and sliced mushrooms 1/3 cup mixture of shredded carrots and sliced green onions 1 hardboiled egg, chopped 2 ¼ slices melba toast, crumbled 1 T nonfat sweet & sour salad dressing
Directions: 1. 2. 3. 4.
Arrange spinach and sliced mushrooms on bottom of a plate Sprinkle carrot and green onion mixture over the spinach Next sprinkle chopped egg, and then melba toast crumbles. Heat dressing, pour over salad while warm. . Makes 1 serving. Count as ½ entrée, 2 vegetables, ½ starch and seasoning.
Mandarin Orange Chicken Salad With Cashews Makes 4 servings Ingredients: Dressing:
3 tblsp rice vinegar 1 tblsp minced fresh ginger 1 tblsp low‐sodium soy sauce 1 tsp sugar 2 tsp hoisin sauce
Salad:
4 cups shredded romaine lettuce 3 cups shredded, skinless rotisserie chicken breast 1 ½ cups fresh bean sprouts 2 tbsp chopped, dry roasted unslated cashews 1 can (11‐oz) mandarin oranges in light syrup, drained
Directions: 1. In a small nbowl, whisk together the dressing ingredients 2. Combine lettuce and remaining ingredients in a large bowl. 3. Drizzle dressing over salad and toss gently to coat.
Fresh Cranberry Salad Ingredients:
1 pkg fresh cranberries 1 ¼ cup sugar 1 ½ cup walnuts 1 large cool whip 1 ½ lbs red seedless grapes, sliced in half
Directions: 1. 2. 3. 4.
Grind cranberries in a food processor Add sugar and refrigerate overnight Stir a few times. The next day, add grapes walnuts and cool whip, mix thoroughly.
Raw Broccoli Salad Makes 6 servings Ingredients:
4 cups broccoli florets or broccollini ¼ cup red onion 2 tblsp Splenda 2 tblsp cider vinegar 2 tblsp light mayonnaise 2 tblsp sunflower seeds, roasted and salted 3 tblsp seedless raisins
Directions: 1. Discard broccoli stems and finely chop florets. Set aside 2. Place remaining ingredients in a medium mixing bowl and mix well 3. Add broccoli florets and toss to coat 4. Chill until ready to serve Calories per serving: 60
California Ranch Salad Makes 4 servings Ingredients: Dressing:
2 C. frozen corn, thawed 1 C diced tomato ½ C green pepper ¼ C diced onion ¼ C finely chopped fresh parsley 3 T. low-fat ranch dressing 1 T low-fat mayo 1 pinch sugar ¼ tsp black pepper
Directions: 1. 2. 3. 4.
In a medium bowl, combine corn, tomato, green pepper, onion and parsley. In a small bowl, combine ranch, mayo, sugar and pepper. Add dressing mixture to corn mixture, mixing well. Cover and refrigerate for at least 30 minutes.
Dr. Oz’s Green Smoothie Makes 3 ‐ 4 8 oz servings Ingredients
1 pear, chopped (not peeled) 1 apple, chopped (not peeled) ½ cucumber, chopped 1 to 2 celery stalks, chopped 1 tsp grated ginger root 1 tsp cinnamon Fresh juice squeezed from 1 to 1 ½ large lemons From juice squeezed from 1 or 2 limes 8 to 10 oz water (or unflavored coconut water) 2 to 3 handfuls fresh, organic baby spinach 1 handful fresh parsley
Directions: 1. 2. 3. 4. 5. 6.
Put half of the water in a blender Mix in all ingredients EXCEPT spinach and parsley Blend until pureed. Add spinach, parsley, and remaining water. Blend on medium until mixed, or on high if you would like it smoother Store in pint‐sized canning jars in the refrigerator.
Information: This will keep for about four days
Cindy’s Green Smoothie Makes 6‐8 cups Serving size: 1 or 2 cups Will keep in the fridge for up to 4 days. Ingredients:
½ large cucumber, chopped 2 large stalks of celery, chopped 1 apple, cored and chopped 1 pear cored and chopped 2‐3 large handfuls spinach 1 small handful parsley Juice of 1 lime Juice of ½ lemon 1 tsp grated ginger 8‐12 oz cold water
Directions: 1. Place first four ingredients in a large blender with the lemon and lime juice, ginger, and half of the cold water. 2. Blend on high until smooth 3. Add spinach and parsley and blend until smooth 4. Add more water until desired consistency
French Salad Dressing Makes 3+ cups
1 can tomato soup 1 cup salad oil ½ cup vinegar ¼ cup sugar 1 tsp black pepper 1 tsp salt 1 tsp garlic powder
Directions: 1. Shake all ingredients together in a quart jar
Honey Yogurt Dressing Makes 3/4 cups
¾ cup plain nonfat yogurt 1 T honey ¼ t ground cinnamon
Directions: 1. In a bowl, whisk together the above ingredients 2. Cover and refrigerate Delicious when drizzled over fruit!
Corn Chowder (Gluten free!)
Butter 1 onion, chopped 5‐6 Yukon gold potatoes, peeled and cut into ½‐inch cubes 1 bag frozen sweet corn 2ish cups chicken broth 1‐2 cups milk or half and half Salt and pepper to taste Cooked bacon, crumbled Sour cream
Directions:
Vegan option: Substitute the following: Olive oil for butter Vegetable both for chicken broth Your favorite non‐ dairy milk Omit the sour cream and crumbled bacon
1. In a large soup pot, sauté the onions in butter. 2. Add the potatoes and corn and just enough broth to barely cover the veggies. Bring to a boil, then reduce heat and simmer until the potatoes are tender. 3. Add milk and return to temperature. Season with salt and pepper to taste. 4. For creamier chowder, use an immersion blender for a few whirls to reach the desired consistency. 5. Serve with a dollop of sour cream and sprinkle of bacon crumbles. Submitted by: Anastasia Ehlers, Recreation Program Assistant, Echo Hollow Pool
Sweet and Sour Dressing Ingredients:
1 Cup vinegar 1/3 cup water 2 T lemon juice 1 tsp low cal sweetener ¼ tsp salt/seasoned salt 1/8 tsp pepper ¼ tsp onion powder ½ tsp celery seed 1/8 tsp paprika ½ tsp assorted herbs (parsley, tarragon, thyme, basil)
Directions: 1. Combine all ingredients in a pint jar with a lid. 2. Shake well, and refrigerate 3. Keeps indefinitely in the fridge
Donna’s Oat Waffles These freeze well!
Ingredients:
2 ½ cups cold water ½ cup clean raw cashews 4 fresh dates, chopped 2 Cups rolled oats 1 Tblsp vanilla ½ tsp salt
Directions: 1. Lightly spray waffle iron with cooking spray and preheat on light setting. 2. Place 1 cup of water into a blender and add cashews and dates. 3. Process until smooth. Add remaining ingrdients and 1 ½ cups more water and blend well. 4. The mixture will thicken as it sets. 5. Bake 10‐12 minutes.
Easy Mixed Slaw‐Asian Style
1 medium to large head of cabbage, green or red, or mixed 1 large red pepper 1 medium yellow or red onion or 5 green onions with tops 1 bunch fresh cilantro 2 carrots 2 TBS toasted sesame oil ½ cup seasoned rice vinegar 4 TBS olive oil Red pepper flakes to taste (optional)
Directions: 1. Cut or chop cabbage, red pepper, onion and cilantro to desired size (not too fine) 2. Coarsely grate or chop carrots. 3. Mix vegetable and pour on vinegar and oils 4. Add (optional) red pepper flakes 5. Mix all well and taste‐add more sesame oil or vinegar if desired. Remember, seasoned vinegar has salt and sugar in it. This slaw gets better over several days in the refrigerator. Wonderful with a hard‐boiled egg or some low‐fat mozzarella cheese for lunch.
Easy Lentil Soup
2 cups dry brown lentils 2 TBS olive oil 1 large yellow onion 2 carrots 4 cloves garlic 2 stalks celery with leaves 2 large potatoes 4 cups (more or less) canned diced tomatoes 8 cups broth‐beef, chicken or vegetarian 4 cups water
Directions: 1. Wash potatoes and set aside 2. Put olive oil into large soup pot and heat to medium. Add chopped carrots, onion, celery and garlic. Stir and cook until slightly browned, being careful to not burn. 3. Thoroughly wash lentils in a strainer under running water. Inspect closely and discard any small pebbles and other debris. 4. Add broth, water, and lentils to soup pot. Stir to mix well. Add canned tomatoes and stir again. Bring to a simmer and cook for about 3 hours, stirring occasionally. After about 2‐1/2 hours, chop and add the potatoes and cook until soft. This freezes very well Consider freezing in lunch‐sized portions to carry for a healthful meal
Minestrone
3 cups low‐sodium chicken broth 2 cups shredded green cabbage 2 onions, finely chopped 2 carrots, diagonally sliced 2 celery stalks, diagonally sliced 1 purple turnip, peeled and chopped 1 cup canned whole tomatoes 1 medium all‐purpose potato, peeled and chopped 1 teaspoon finely chopped fresh oregano, or ½ teaspoon dried ½ teaspoon finely chopped fresh basil, or ¼ teaspoon dried 1 teaspoon salt ¼ teaspoon freshly ground pepper 3 cups water 1 cup chopped trimmed green beans (1 inch lengths) 1 medium zucchini, halved lengthwise and sliced 1 cup cooked ditalini ½ cup canned red kidney beans, rinsed and drained ¼ cup grated Romano or parmesan cheese ¼ cup finely chopped fresh parsley
Directions: 1. In a large saucepan, combine the broth, cabbage, onions, carrot, celery, turnip, tomatoes, potato, oregano, basil, salt, and pepper with the water; bring to a boil. Reduce the heat and simmer, covered, 20 minutes. 2. Stir in the green beans and zucchini; cook, covered, 15 minutes longer. Stir in the ditalini and kidney beans; heat to serving temperature. Serve, sprinkled with the cheese and parsley.
Vegetable Soup (approved by Weight Watchers) Ingredients
2/3 cu sliced carrots ½ cu diced onion 2 minced garlic cloves 3 cup fat free chicken broth 1 ½ cu diced green cabbage ½ cu green beans 1 Tbsp tomato paste ½ tsp dried basil ¼ tsp dried oregano ¼ tsp salt ½ cu zucchini
Directions: 1. Spray large saucepan with nonstick cooking oil (option olive oil) and heat 2. Saute carrots, onion, and garlic until softened (5‐10 min) 3. Add broth, cabbage, beans, tomato paste, basil, oregano, and salt and bring to boil 4. Reduce heat, cover, and simmer about 15 min until beans are tender 5. Stir in zucchini and heat until this is tender (5‐10min) 6. Serve immediately
Information: We add broccoli, and this recipe can be doubled as it stores well for multiple meals.
Vegetable Chili
10 oz. of ground turkey (or 1 package from the market 1 medium onion‐diced 2 medium zucchini‐diced 2 medium yellow squash‐diced 4 stalks celery‐diced 2 green bell peppers‐diced 2 cans diced tomatoes (28 oz. size) 1 can black beans (15 oz. size) 1 can reduced sodium, beef broth (15 oz. size) 1 package (shilling original) chili seasoning
Directions: 1. 2. 3. 4.
Cook turkey in large pot until completely browned Add onion‐cook until transparent Drain black beans and rinse clear Add black beans, all diced vegetables, tomatoes, beef broth and chili seasoning. 5. Cook approximately 45 minutes until all vegetables are cooked through 6. Optional‐serve over rice.
Dannon’s Creamy Sweet Potato Soup Makes 24 muffins Ingredients
2 Tbsp canola oil 1 large sweet onion, sliced 2 tsp ground cumin (or more for flavor) 3 sweet potatoes, peeled and cubed 1 ½ qt chicken broth 1 ¾ cu Dannon plain yogurt (you can use fat free as well) 2 Tbsp chopped parsley OR cilantro (can use dried parsley) Optional: ¼ cu toasted pumpkin seeds
Directions: 1. 2. 3. 4. 5. 6.
In a soup pot, heat oil Add onions and cumin and sauté 3 to 4 minutes Add potatoes nd chickn broth and bring to boil Reduce heat and simmer for 20 – 25 minutes In a blender or food processor, puree soup with yogurt and parsley/cilantro Serve with dollop of yogurt (can be served hot or cold)
Information: Dried parsley can be substituted for fresh. If using a blender to puree soup, multiple batches may be required. Be sure to mix batches together before serving/storing.
Recipe of the Week:
Chicken‐Apple Salad The beautiful thing about this recipe is that you can add ingredients in any amount you want.
3 cups cubed, cooked chicken (rotisserie chicken works great!) 1 cubed apple (any type) 2 stalks celery ¼ cup dried cranberries or halved grapes ¼ cup chopped, toasted almonds ¼ cup green peas Other optional ingredients: o Raisins o Toasted Cashews o Curry powder ¼ cup non‐fat Greek yogurt, plain 3 Tbsp. low‐fat mayonnaise Salt and Pepper to taste.
Directions: 1. Combine all ingredients except mayonnaise and yogurt. 2. Add yogurt and mayonnaise small amounts until desired consistency is reached. 3. Cover and place in refrigerator for 30 minutes or longer to let flavors meld. Submitted by Guido Cevallos
Bulgur with Leeks, Cranberries and Almonds Makes 6 servings Ingredients:
6 tblsp (3/4) stick butter 3 cups chopped leeks 5 cups canned low‐sodium chicken broth 3 cups bulgur 2/3 cup dried cranberries 2/3 cup sliced almonds, toasted
Directions: 1. 2. 3. 4. 5. 6. 7.
Melt butter in a heavy saucepan over medium high heat. Add chopped leeks and sauté until very tender, about 12 minutes. Add chicken broth and bring to a boil. Stir in the bulgur and boil 5 minutes Add cranberries Remove from heat, cover and let stand for 15 minutes. Fluff with a fork Ix in sliced almonds and season with salt and pepper to taste.
Chicken Chili Makes 4+ servings
½ lb skinless chicken breasts 1 medium onion, chopped 2 tsp garlic 2 cans kidney beans, drained 1 4‐oz can green chilies 1 can diced tomatoes, undrained ½ cup water 2 tsp chili powder 1/tsp cumin
Directions: 1. Cut chicken into bite sized pieces. 2. Brown chicken in a deep skillet sprayed with cooking spray. 3. Add remaining ingredients. 4. Cover and simmer for 30 minutes or longer. Calories: 296 for 1 ½ cups
Quick Tortilla Chicken Soup Makes 4 servings Ingredients:
1 yellow onion, chopped 1clove garlic, minced 1 tblsp canola or olive oil 1 ½ pounds chicken tenders or boneless chicken breast, cut into bite sized pieces 5‐6 cups low sodium chicken broth 1 small red bell pepper, seeded and chopped 1 medium zucchini, chunked 1 tsp chili powder 1 tsp dried ground cumin 1 tsp dried oregano ½ tsp salt 2 cups corn, frozen 1 can black beans, drained and rinsed 1 cup fresh salsa 1/3 cup fresh cilantro, chopped Toppings: Corn tortilla chips, lite sour cream, grated jack cheese, lime
Directions: 1. 2. 3. 4.
In a large soup pot over medium heat put in the oil and heat to sizzling Add onions and garlic; cook on medium heat until soft, about 5‐10 minutes Add chicken to onion mixture and cook until brown Add chicken broth, pepper, zucchini, chili powder, cumin, oregano and salt. Cook on medium heat for 10 minutes 5. Add in corn, beans, salsa and simmered, covered, until flavors are blended and chicken is fully cooked 6. Stir in cilantro or parsley and serve with whatever toppings you want
Recipe of the Week: Thai Peanut Chicken & Noodles Makes 1 serving
2 oz. Stir‐Fry Rice Noodles ‐210 cals. 3 oz. chicken breast, thinly sliced – 100 cals. 1 Tbsp. extra‐virgin olive oil – 120 cals. 1 Tbsp. Thai Peanut Sauce – 45 cals. 1 tsp. soy sauce – 10 cals. 3 Tbsp. chicken broth – 10 cals. 1 teaspoon chopped peanuts – 45 cals.
Directions:
Optional Healthy Veggies:
Bean sprouts Shredded Napa cabbage Water chestnuts Thin sliced celery Julienned carrots Green Onions
Gluten-Free Option: 1. Boil medium pot of water. 2. Remove boiling water from heat and add rice Omit Peanut Sauce noodles. Let stand for 8‐10 minutes. & Soy Sauce 3. In a large non‐stick skillet, heat the olive oil and (‐55 cals.) sauté the chicken until golden. 4. Add any other vegetables and sauté until crisp Substitute: tender. 5. Add peanut sauce, soy sauce, and chicken broth. 1 tsp. peanut butter 2 Tbsp. sweet chili Stir until chicken and veggies are well‐coated. sauce 6. Drain noodles and fold into skillet. (+86 cals.) 7. Transfer chicken, noodles, and vegetables to serving platter. Sprinkle with chopped peanuts and green onions. Submitted by: Karen Moore, 11:15a – 12:15p Gentle Land Exercise, Echo Hollow Pool
Red Snapper a l’orange Ingredients:
1 ½ pound red snapper cut into 6 pieces 1 tsp salt Dash of pepper 2 tbs orange juice 1 tsp grated orange rind 3 tbs oil Nutmeg to taste
Directions: 1. Preheat oven to 350 degrees 2. Combine salt, pepper, orange juice, orange rind, and oil. 3. Place fish in a baking dish 4. Pour juice mixture over fish and sprinkle with nutmeg 5. Bake 20‐30 minutes Calories: approx. 230 per serving
Egg Foo Young Ingredients:
½ cup bean sprouts ½ cup sliced mushrooms and celery 1 tsp onion, minced Dash of garlic powder Salt and pepper to taste 1 egg, lightly beaten 2‐oz shrimp or crabmeat
Directions: 1. Mix all ingredients. 2. Preheat a non‐stick pan with a lid. 3. Cook mixture over medium heat until golden on both sides. Count as 1 vegetable and I entrée.
Curried Couscous Salad with Dried Cranberries Makes 8 servings Ingredients: Salad:
1 ½ cups uncooked couscous 1 cup dried cranberries 1 cup frozen green peas, thawed ½ tsp curry powder 2 cups boiling water ¼ cup thinly sliced green onions ¼ cup finely chopped fresh basil 1 (15‐oz) can garbanzo beans, drained and rinsed
Dressing:
1/3 cup fresh lemon juice 1 tbsp grated orange rind 2 tbsp water 1 ½ tbsp. olive oil 1 tbsp thawed orange juice concentrate ½ tsp salt ¼ tsp black pepper 4 garlic cloves, crushed
Directions: 1. Combine first four ingredients in a large bowl. Pour 2 cups boiling water over couscous mixture, cover and let stand 5 minutes. Fluff with a fork, cool. Stir in green onion and basil, and beans 2. Combine lemon juice and rest of dressing ingredients in a jar, cover tightly and shake vigorously. Pour over couscous mixture and toss well to combine. Cover and chill one hour. Calories: 257 per 1 cup serving
Chicken Dinner in a Pot Ingredients:
2 chicken breasts, split and skinned 4 medium potatoes 2 large carrots ½ lb green beans 1 large onion Salt and pepper ½ cup sherry or apple juice
Directions: 1. Preheat oven to 300 degrees. 2. Put chicken breasts in a large heavy pot 3. Slice potatoes ½ inch thick & put on top of chicken
4. Peel and quarter onion and carrots and cut into 2” pieces. Add to pot. 5. Add beans, season to taste and add all liquid. 6. Cover tightly and bake for two hours or until tender. 7.
Pennsylvania Dutch Cabbage and Sausage Makes 4 servings Ingredients:
1 pkg shredded coleslaw cabbage (5 cups) ½ medium onion, chopped 2 apples 2/3 cup apple cider 2 tbsp Dijon mustard 1 tbsp corn starch ½ tsp chicken boullion granules 1/3 tsp pepper 1 lb smoked turkey sausage
Directions: 1. Combine the shredded coleslaw mixture with 1/3 cup of apple cider and microwave covered for 8 minutes 2. Combine 1/3 cup apple cider, mustard and cornstarch, boullion and pepper. Stir in with sausage. Cook through in microwave or skillet. Calories: approx. 214 per serving
Baked Rice with Butternut Squash
1 Butternut squash (about 1‐1/2 pounds) 2 cups fat‐free, less‐sodium chicken broth 1 cup water 1 tablespoon chopped fresh or 1 teaspoon dried rubbed sage 1 teaspoon olive oil 1 cup diced onion 2 garlic cloves, minced 1 cup uncooked Arborio or other short‐grain rice ¼ cup dry white wine 1 teaspoon chopped fresh or ¼ teaspoon dried thyme ½ teaspoon salt ¼ teaspoon black pepper Cooking spray ¼ cup (1 ounce) grated fresh parmesan cheese Fresh thyme sprigs (optional)
Directions: 1. Preheat oven to 350 2. Place squash on a baking sheet. Bake at 350 for 30 minutes or until tender; cool. Peel squash; cut in half lengthwise. Discard seeds and membranes; cut into 1/2 –inch cubes. Increase oven temperature to 400 3. Bring broth, water, and sage to a simmer in a medium saucepan (do not boil. Heat oil in a large nonstick skillet over medium‐high heat. Add onion; sauté 6 minutes. Add garlic; sauté 2 minutes. Add rice; sauté 1 minute. Stir in squash, broth mixture, wine, chopped thyme, salt, and pepper; cook 5 minutes, stirring occasionally. 4. Place rice mixture in a 13x9 inch baking dish coated with cooking spray. Bake at 400 for 30 minutes. Stir mixture gently. Sprinkle with cheese; bake an additional 5 minutes or until cheese melts. Garnish with fresh thyme sprigs, if desired.
Beef & Broccoli Ingredients:
1 ½ lbs boneless beef sirloin or top round steak, ¾” thick 2 tsp vegetqable oil 1 can campbells tomato soup 1/3 cup soy sauce 2 tbsp vinegar 2 tsp garlic powder ½ tsp crushed red pepper (optional) 6 cups fresh or frozen broccoli florets 8 cups hot cooked rice
Directions: 1. 2. 3. 4.
Slice beef into very thin strips Heat oil in saucepot. Add beef and stir fry until browned and juices evaporate Add soup, soy sauce, vinegar, garlic, and pepper. Heat to a boil. Add broccoli and cook until tender‐crisp. Serve over rice.
Barbequed Hamburgers Ingredients:
1 lb lean ground beef 1 onion, diced ½ cup catsup 1 tsp vinegar 1 tsp sugar 2 T chili sauce 1 tsp mustard 1 tsp sugar ½ tsp salt
Directions: 1. Brown meat and onions in a large skillet. Pour off fat. 2. Add remaining ingredients to the skillet, and simmer uncovered for 20-30 minutes 3. Spoon on buns Calories: 320/serving with bun
Roasted Vegetables Serves 8 to 10 Ingredients
2lb butternut squash (about 1 medium size) o Peeled, seeded, and cut into ½” pieces 2lb red new potatoes (12 ‐14) o Washed, scrubbed, and quartered 1lb medium red onions (2‐3) o Peeled and quartered 1lb carrots (6‐8 medium size) o Halved lengthwise 4‐6 cloves garlic o Peeled and smashed 3 Tbsp olive oil 2 tsp coarse salt ¼ tsp ground pepper
Directions: 1. 2. 3. 4. 5. 6. 7.
Preheat oven to 450 degrees Toss all vegetables in large bowl with olive oil, salt, and pepper Divide vegetables and garlic evenly between two rimmed baking sheets Roast until vegetables are tender and beginning to brown (40‐50 min) Stir on sheet occasionally for even roasting Rotate baking pans from top to bottom hallway through baking time Serve hot or at room temperature
Fiesta Tortilla Stack Ingredients:
1 9‐oz can bean dip or hummus 1 T plus ¼ cup sour cream 1 T plus ½ tsp taco seasoning mix, divided 2 cups cooked chicken, chopped 1 med red or green bell pepper, chopped (1 cup) ½ cup thinly sliced onion or green onion ¾ cup sliced olives, divided ¼ cup chopped fresh cilantro or parsley, divided 5 10‐inch flour tortillas 2 cups (8 ounces) mild cheddar cheese, shredded Vegetable or olive oil, optional 1 large tomato, chopped Salsa, optional
Directions: 1. Preheat oven to 375 degrees 2. In a large 1 quart bowl, combine bean dip, 2 T sour cream and I T seasoning mix. 3. Place chicken and pepper in a 2‐qt bowl. Add onions, ½ cup olives, and 2 T of cilantro and mix gently. 4. Place 1 tortilla on a plate or pizza baking stone and top with 2 medium scoops of bean mixture, and spread to ¼” from the edge. 5. Top evenly with ¼ cup of chicken mixture 6. Top with cheese 7. Repeat layers 3 more times, ending with a tortilla on top. 8. Brush top tortilla with oil (optional) 9. Bake 25‐30 minutes 10. Mix remaining sour cream with remaining seasoning. 11. Remove from oven and spread with sour cream mixture. Serve with tomatoes, olives and salsa.
Fish with Low‐Fat Topping Ingredients:
1 lb white fish ½ t. salt 1/8 t Pepper ½ cup sour cream 2 T parmesan cheese ¼ t paprika 1/8 t tarragon 3 green onions
Directions: 1. Preheat oven to 350 degrees. 2. Lay fish in an 11 x 17 greased pan 3. Mix all ingredients together and brush over fish 4. Bake for 20-30 minutes
Seafood Linguine w/Tomatoes & Lemon Makes 4 servings
8oz Whole Wheat Linguine 2 large tomatoes, chopped ¼ cu. thinly sliced scallions 1 garlic clove, minced ¾ tsp salt ¼ tsp black pepper 3 tsp olive oil 1 (8oz) salmon fillet 8oz peeled and deveined medium shrimp ¼ cup chopped flat‐leaf parsley
Directions: 1. Cook pasta per package; drain and keep warm 2. Combine tomatoes, scallions, lemon zest, lemon juice, garlic, ½ tsp salt, 1/8 tsp pepper in large bowl 3. Heat ½ tsp oil in a large nonstick skillet over medium‐high heat. Sprinkle salmon and shrimp with remaining ¼ tsp salt and 1/8 tsp pepper. Add salmon and cook until just opaque in center, about 3 min per side. Transfer to plate. Wipe skillet clean. Add ½ tsp of oil to skillet’ add shrimp and cook, stirring often, until the shrimp are just opaque in the center, 3‐4 min. 4. Break the salmon into small pieces with 2 forks; add to the tomato mixture. Add the pasta, shrimp, parsley, and remaining 2 tsp olive oil; toss to combine.
Nutritional Information: 2 cups has 380 Cal, 8g fat, 2g Sat Fat, 0g Trans Fat, 118mg Chol, 790 mg Sod, 40 g Carb, 6 g Fib, 31 g Prot, 71 mg Calc., POINTS: 7
Chocolate Peppermint Pie
1 4‐serving pkg sugar free chocolate pudding 2/3 C nonfat dry milk powder ½ C water 1 C cool whip lite 1 6‐oz chocolate pie crust ¾ mint extract 3‐4 drops green food coloring 1 T mini chocolate chips
Directions: 1. In medium bowl, combine dry pudding mix, dry milk powder and water. Mix with a wire whisk. 2. Blend in ¼ cup cool whip, and spread mixture evenly into pie crust. 3. In a small bowl, combine remaining ¾ c cool whip, mint and food coloring. Spread over pudding mix. 4. Sprinkle chips evenly over top. 5. Refrigerate at least 30 minutes before serving.
Easy Pineapple‐Orange Cream Cake Ingredients:
1 (15 ¼‐oz) can crushed pineapple in juice, undrained 1 18.25 ounce package yellow cake mix 1 (11‐oz) can mandarin oranges in light syrup, drained 1‐2 eggs ½ cup mayonnaise Cooking spray 1 (12‐oz) contained frozen whipped topping 1 (1‐oz) package sugar free vanilla instant pudding mix
Directions: 1. Preheat oven to 350 degrees 2. Drain pineapple, reserving juice; set pineapple aside 3. Combine reserved pineapple juice, cake mix, mandarin oranges, eggs and mayonnaise in a large bowl. Beat with a mixer at medium speed until well blended. Pour batter into a 13 x 9‐inch baking dish coated with cooking spray. 4. Bake for 35 minutes or until a toothpick comes out clean. 5. Combine drained pineapple, whipped topping, and dry vanilla pudding mix in a medium bowl, and beat at low speed. Spread over top of cake.
Splenda Pumpkin Pie Ingredients:
15 oz. Libby’s Pumpkin ¾ cup Splenda ½ tsp salt 1 tsp ground cinnamon ½ tsp ground ginger ¼ tsp ground cloves 2 eggs 12 oz soymilk or milk Pie shell (optional)
Directions: 1. 2. 3. 4. 5.
Preheat oven to 425 degrees Mix Splenda, salt, cinnamon, ginger, and cloves in large bowl Beat eggs in large bowl. Stir in pumpkin and Splenda/spice mixture Stir in milk. Bake in foil cake pan or casserole dish for 15 minutes Reduce oven temperature to 350 degrees, and bake an additional 40‐50 minutes or until a knife comes out clean.
Calories: approx. 230 per serving
Recipe of the Week:
Whipped Berry Pie Makes 8‐10 servings
2 small or 1 large package sugar‐free gelatin 1 package unflavored gelatin ½ cup warm water 1 ½ cups plain or flavored yogurt ½ cup complementary fruit, (frozen or canned) drained 2/3 tub of whipped topping (thawed) 1 tablespoon olive oil 1 graham cracker pie crust
Directions: 1. In large bowl, mix gelatins with ½ cup warm water until soft and dissolved. 2. Add yogurt and fruit and mix until well blended. 3. Fold in whipped topping. 4. Place in graham crust and refrigerate 2 hours. Enjoy! Submitted by Michele Thompson, 6 ‐7a Deep Water Fitness, Echo Hollow Pool
Zucchini Chocolate Cake Sugar free!
2 ½ cups flour ½ cup baking cocoa 2 ½ tsp baking powder 1 ½ tsp baking soda ½ tsp salt 1 tsp cinnamon ¾ cup soft butter 2 cups Splenda 2 tsp vanilla 3 beaten eggs 2 cups grated zucchini ½ cup milk or soy milk 1 cup semi‐sweet chocolate chips
Directions: 1. Preheat oven to 350 degrees 2. Use cooking spray to grease an angel food cake pan, and thinly coat with flour. 3. In a large mixing bowl combine flour, cocoa, baking powder, baking soda, salt and cinnamon. 4. In another large bowl, cream 3/4 cup soft butter and Splenda. 5. Fold vanilla, eggs and zucchini into the creamed butter and Splenda mixture. 6. Add dry ingredients and milk alternately to the creamed mixture. 7. Add chocolate chips and mix well. 8. Pour carefully into prepared pan 9. Bake for 80‐ minutes or until knife comes out clean 10. Cool for 20 minutes before removing from pan.
Makeover Cranberry Trifle
15 servings prep: 10 min. + chilling cook: 15min.
1 package (16 ounces) frozen unsweetened strawberries, thawed 1 package (12 ounces) fresh or frozen cranberries 1 cup sugar ½ cup water 4 teaspoons grated orange peel 1 package (8 ounces) reduced‐fat cream cheese ¼ cup packed light brown sugar ½ teaspoon vanilla extract 1 carton (8 ounces) frozen whipped topping, thawed 2 loaves (10‐3/4 ounces each) frozen reduced‐fat pound cake, thawed and cubed
Directions: 1. In a large saucepan, combine the first five ingredients. Cook over over medium heat until the berries pop, about 15 minutes. Cool completely. 2. Meanwhile, in a large bowl, beat the cream chees, brown sugar and vanilla until smooth. Fold in whipped topping. 3. Place a third of the cake cubes in a 3‐qt. trifle bowl; top with a third of the cranberry mixture and a third of the cream cheese mixture. Repeat layers twice. Cover and refrigerate for at least 2 hours before serving. Yield: 15 servings. Nutrition facts: 1 cup equals 316 calories
Orange Bran Flax Muffins Makes 24 muffins Ingredients
1 ½ cu oat bran 1 cu all‐purpose flour OR whole wheat flour 1 cu wheat bran OR oatmeal 1 cu ground golden flaxseed 1 Tbsp baking powder ½ tsp salt 2 oranges, quartered and seeded (do not peel) 1 cu brown sugar 1 cu buttermilk* OR soy milk ½ cu olive oil OR canola oil 2 eggs 1 tsp baking soda Optional: o 1 ½ cu raisins o 1 cu shredded coconut o 1 cu fresh spinach
Directions: 1. Preheat oven to 375 2. Prepare 2 12 cup muffin pans with either paper or cooking spray. 3. In large bowl, combine oat bran, flour, flaxseed, wheat bran, baking powder, and salt. Set aside. 4. Using a blender or food processor, combine oranges, brown sugar, buttermilk, oil, eggs, and baking soda (add spinach here if using). Mix well 5. Pour orange mixture into dry ingredients. Mix until well blended. 6. If using raisins or coconut, stir them into mixture 7. Divide batter evenly among muffin cups. Bake for 18‐20 min, or until a toothpick inserted in the center comes out clean. 8. Cool in pans for 5 min before removing to cooling rack
Information: *Buttermilk – If using buttermilk powder, add it to dry ingredients, and water to the ingredients in the blender. 1 cu buttermilk = 1/8 cu buttermilk powder and 1 cu water.
Raw Foods Energy Bar Gluten free! Ingredients:
78 grams of honey 66 grams of peanut butter 23 grams protein powder ¼ tsp cinnamon ¼ tsp salt 56 grams Rice Krispies Dried fruit and nuts to taste
Directions: 1. 2. 3. 4. 5.
Mix Honey, peanut butter, protein powder, cinnamon, and salt. Add Rice Krispies and mix Add dried fruit and nuts, mix Press into a greased pan with a spatula Cut into bars