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.