SOURDOUGH STARTER

From CookingWithChefBryan.com (Bryan Woolley)  4-2020

Place in container and let sit about 1 hour:

2 cups non-chlorinated water

½ apple sliced

Place in large bowl:

2 cups whole wheat flour

Strain water to remove apple slices (you can eat them,) and add

water to the whole wheat flour.

Mix everything together and loosely cover with a clean kitchen

towel and set aside on countertop for 24 hours. 

Stir and let sit another 24 hours. You can tell it is working if

mixture starts to bubble and has a fermented aroma.

At this time, it can be used for pancakes or waffles, but is not

ready for bread yet. Refrigerate.

Wait about a week to use for bread for best results.

Whatever you take out for a recipe, replace equal parts.

For example, if you use one cup of starter, replace with

½ cup water and ½ cup flour. Stir to combine everything

together again. Leave out for another 24 hours and then

loosely cover in the refrigerator. Use as needed.

Start needs to be fed at least every 48 hours.

CABBAGE ROLL SOUP

Makes 8 servings
Per serving: ½ Lean protein 3 vegetables 3 condiments

INGREDIENTS:
1 cup leeks, diced
3 cloves garlic, minced
1 lb lean ground beef
½ lb lean ground pork
1 cup grated cauliflower (i used frozen grated cauliflower, which cooks quicker)
1 medium head cabbage, chopped (core removed) – total weight 1 1/3 pounds
1 (28 ounce) can diced tomatoes
2 Tbsp tomato paste
4 cups beef broth
1½ cups low sodium tomato juice
1 tsp paprika
1 tsp thyme
2 tsp Worcestershire sauce
1 bay leaf
½ tsp salt
½ tsp pepper

INSTRUCTIONS:
1.In a large pot, brown leeks, garlic, pork and beef. Drain any fat.
2.Stir in chopped cabbage and let cook until slightly softened (about 3 minutes).
3.Add all remaining ingredients, bring to a boil and reduce heat to medium low. Cover and simmer on low until cauliflower is fully cooked.
4.Remove bay leaf and serve.

WHOLE WHEAT BUTTERMILK PANCAKES

These delicious whole wheat pancakes are also a healthy recipe.

1 Cup flour (1/2 cup batter per pancake) makes 4 pancakes .
Service size: 1 pancake, approximately 4" diameter.

INGREDIENTS	1	2	4
Whole Wheat Flour	1 cup	2 cups	4 cups
Splenda, Stevia, etc.	1 Tbsp	2 Tbsp	1/4 cup
Baking Powder	1 tsp	2 tsp	4 tsp
Baking Soda	1/4 tsp	1/2 tsp	1 tsp
Salt	1/4 tsp	1/2 tsp	1 tsp
Egg Beaters*	3 Tbsp.	1/4 cup + 2 Tbsp	3/4 cup
Buttermilk	1 cup	2 cups	4 cups
Cooking Oil	2 Tbsp	1/4 cup	1/2 cup

*For a lighter pancake, use 2 parts regular egg substitute and 1 part egg white substitute. 1. Combine flour, sugar, baking powder, baking soda and salt and mix well.

2. Make a well in the center of the flour mixture; set aside.

3. Combine egg beaters, buttermilk and oil.

4. Add egg mixture all at once to flour mixture. Stir just until moistened (batter should be lumpy.) Add additional buttermilk or water to thin the batter, if necessary.

5. Pour batter, 1/2 cup for each pancake, onto medium high (350 F) lightly greased griddle. Cook until edges ares slightly dry; flip and finish cooking.

Freezes well - cool, place on tray without overlapping. Freeze, than transfer to freezer Ziploc bag to store.

EGG NOG

Delicious!

Combine and blend in small blender, such as a Ninja Fit or a Bullet:

6 Tablespoons Low Fat Milk

3 Tablespoons Egg Beaters

1 tsp. Splenda

1/4 teaspoon vanilla

1/8 teaspoon nutmeg

1/8 teaspoon cinnamon

1 squirt Fat Free Whipped cream

SOFT GINGERBREAD COOKIES - more healthy

This recipe uses many more healthy ingredients, like almond butter, applesauce, and whole wheat flour.

(From AcoupleCooks.com) 

Yield: approximately 2 doz.

In medium bowl, vigorously whisk to combine:

     1 egg

     ½ cup brown sugar

     ¼ cup molasses

     ¼ cup almond butter

     2 Tbs butter, melted

     2 Tbsp applesauce

Add and combine until well blended:

     2 tsp ground ginger

     1 tsp cinnamon

     2 tsp allspice

     ¼ tsp kosher salt

     ½ tsp baking soda

     1 ¼ cup all purpose flour

     ½ cup whole wheat flour

Turn out onto plastic wrap, form into a rough ball, and cover with wrap. Chill at least 1 hour or overnight.

Preheat oven to 350^OF.

Flour flat surface and rolling pin, then roll out dough to 1/4” thickness.

Cut out gingerbread men (or stars, trees, snowmen, etc.)

Place cookies on parchment paper-lined baking sheet.

Sprinkle with turbinado (raw) sugar

Bake about 8 minutes, until puffed and slightly firmed. Let rest on pan about 2-3 minutes, then transfer to cooling rack. Store covered at room temperature for several days, or freeze for several months.

ITALIAN MEATY CASSEROLE

Delicious and healthy!          Found this recipe online.                      

Ingredients:
    4 oz Cheese, Ricotta, Part-Skim
    2 tbsp Egg Substitute, Egg Beaters
    6 oz Cheese, mozzarella, reduced fat
    1 1/2 cup crushed Raw Tomatoes, OR
one 14.5 oz. can diced tomatoes gently blended
    10 oz Beef, ground, 95-97% lean
    3 tbsp Parmesan Cheese
    1/4 tsp Ground Black Pepper
    1/2 tsp Garlic Salt
    1/2 tsp Italian Seasonings

Preparation:
1. Preheat oven to 350 degrees.
2. Cook ground beef.
3. Add tomatoes, ¼ tsp. garlic salt and 1/8 tsp. pepper. Simmer for 5 minutes,

stirring constantly. Remove from heat and set aside.
4. Mix ricotta cheese, 3/4 cup (3 oz) of mozzarella, Parmesan cheese,

egg substitute, Italian seasoning, and remaining garlic salt and pepper

in a separate bowl.

5. Fill the bottom of a medium-sized (2 qt.) baking dish with the meat mixture
and top with the cheese filling.

6. Sprinkle the remaining 3/4 cup mozzarella cheese on top.
7. Bake for 35 minutes and let cool 10 minutes before slicing.

4 servings
One Serving Provides: ~1 Lean, 3/4 green, 1-3/4 condiments

BIG MAC SALAD

Love this recipe I found online. If you are craving a hamburger, but don't want the calories, fat and other unhealthy ingredients, try this!

INGREDIENTS:

4.5 ounces lean 95-97% ground beef (3/4 Lean)

1/4 cup 2% shredded cheddar cheese (14 Lean)

2 1/2 cups lettuce, shredded (2 1/2 greens)

1/4 cup tomatoes, chopped (1/2 Green)

2 dill pickle spears, chopped (1 snack)

2 Tablespoons Lite Wish-bone Thousand Island Dressing

(1 Healthy Fat)

*Any seasoning you like for your ground beef, but subtract

from you condiments for the day.

DIRECTIONS:

Cook hamburger.

Combine all ingredients in a bowl.  Enjoy!

1 Serving with 1 lean, 3 Greens, 1 Healthy Fat and 1 Snack

OPTION:

Reduce lettuce by 1/4 cup , and add 1/4 cup onion to salad,

or saute onion with ground beef.

SPAGHETTI WITH ZUCCHINI NOODLES

This is a recipe I created as I strive to eat more healthy foods.

Makes 1 serving
1 lean, 3 green, 3 condiments

INGREDIENTS:

  Cooking spray
  6 oz. raw chicken breast cut into chunks or strips
  ½ cup (56 grams) chopped onion
  ½ cup zucchini (56.5 grams,) spiralized
  ½ cup low carb, low fat red pasta sauce (I used Mezetta Marinara sauce)
  1/2 Tbsp. fresh chopped basil, OR 1/2 tsp. dried basil
   ½ tsp. dried oregano
½ tsp. granulated garlic
   ⅓ cup shredded part-skim mozzarella OR Italian blend

(max. 6 grams fat per serving)

   2 ½ tsp. Grated Parmesan cheese

DIRECTIONS:
1.    Spray non-stick frying pan lightly with cooking spray.
2.    Add chicken and fry until browned and cooked through (3-5 minutes.)

Remove from pan.
3.    Saute onions until caramelized; set aside with chicken.
4.    Saute spiralized zucchini about 1 minute – do not cook too long or it

will be mushy.  Place in a warmed serving dish.
5.     Add pasta sauce, basil, oregano and garlic to pan and heat til gently boiling.
6.     Add cooked chicken and onions and heat until hot.
7.     Pour above mixture over zucchini noodles.

8. Top with cheeses and serve.

Skinny Chicken Fajita Soup

Found this online - someone sent it to me. HEALTHY RECIPE
Those of you on Plan: salt, beans, rice and the garnish are not on the weight-loss phase of the plan.

MAKES 4 SERVINGS

Ingredients:

    18 ounces chicken

    1 teaspoon olive oil

    1 ½ cups bell peppers

    ½ cup green onions

    2 garlic cloves

    1 cup diced tomatoes

    8 cups chicken broth

    1-2 teaspoon fajita seasoning

   1/2 teaspoon salt - optional

    15 oz. can black beans, drained

   ½ cup brown rice, optional - optional

  

Instructions:                                                                    NOTE: This works well in a crockpot. Allow about 5 hours for chicken to cook.                                       

1. Place a large sauce 6-8 quart pot over medium heat. Add the oil, chopped bell peppers, onions, and garlic. Saute for 3-5 minutes to soften.
2. Add whole chicken breasts, black beans, diced tomatoes, chicken broth, fajita seasoning, and salt. If adding rice, stir it in with an additional 2 cups of water. Bring the soup to a boil. Lower the heat, and simmer for 20 minutes.
3. Use tongs to remove the cooked chicken breasts. Allow the soup to continue simmering to fully cook the rice, another 10-15 minutes. Allow the chicken to cool for a few minutes, then shred with two forks or in a mixer.
4. Once the rice is tender, add the shredded chicken back to the soup. Taste, and salt and pepper as needed.
5. GARNISH with reduced fat cheese.