Ingredients
1 cup strawberry puree (fresh berries processed in blender)
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 cup oats
2 teaspoons baking powder
1/2 teaspoon salt
1 egg
1/3 cup skim milk
1/2 cup Splenda
1 cup blueberries
Preparation
Spray muffin pan with non-stick spray. Preheat oven to 400.
Combine dry ingredients. Lightly beat the egg and mix in the milk and strawberry puree. Add the strawberry/milk mixture to the dry ingredients and mix just until moistened. Gently fold in the blueberries. Spoon the mixture into the muffin pans and bake for about 20 minutes.
Saturday, July 17, 2010
Tuesday, February 16, 2010
FP4H partners with Calorie King
First Place 4 Health has partnered with CalorieKing to enhance the First Place experience by providing its members access to the most extensive online weight management tools currently available.
•Online food & exercise diary
•Calorie tracking from the world’s largest database
•Daily meal planning and exercise logs
•Reports & Graphs to track your progress
•iPhone & Smart Phone compatible
Read all about this new partnership here.
•Online food & exercise diary
•Calorie tracking from the world’s largest database
•Daily meal planning and exercise logs
•Reports & Graphs to track your progress
•iPhone & Smart Phone compatible
Read all about this new partnership here.
Whole Wheat Muffins
Ingredients
2 tablespoons margarine
6 tablespoons fat-free sour cream
3/4 cup Splenda
2 eggs
1 cup of mashed banana and/or unsweetened applesauce
1 1/4 cup whole wheat flour
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves
Preparation
Cream margarine, sour cream, and Splenda together. Add eggs. Add bananas and/or applesauce. Mix well. Mix dry ingredients together and add to wet mixture. Mix until just blended. Bake in muffin tins at 350 for about 25 minutes or until the muffins test done.
Makes 1 dozen
2 tablespoons margarine
6 tablespoons fat-free sour cream
3/4 cup Splenda
2 eggs
1 cup of mashed banana and/or unsweetened applesauce
1 1/4 cup whole wheat flour
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves
Preparation
Cream margarine, sour cream, and Splenda together. Add eggs. Add bananas and/or applesauce. Mix well. Mix dry ingredients together and add to wet mixture. Mix until just blended. Bake in muffin tins at 350 for about 25 minutes or until the muffins test done.
Makes 1 dozen
Tuesday, January 26, 2010
Chicken Fried Steak with Pan Gravy
Ingredients
Steak
1 lb lean cube steak
1 Tbsp. water
1/2 tsp. garlic powder
Fresh ground pepper and salt to taste
1/4 cup all-purpose flour
Nonstick cooking spray
1 1/2 Tbsp. canola oil
Gravy
2 Tbsp. all-purpose flour
1/2 cup water
1/2 cup skim milk
Instructions
Cut steak into four pieces. Beat egg with water until lemon-colored, about 2 minutes. Combine seasonings and sprinkle on both sides of steak. Dredge each piece of steak in flour and shake off excess; dip in egg and again in flour. Spray a large skillet with nonstick cooking spray. Add oil and heat on medium high. Add steak pieces and brown both sides of meat, turning once, for a total of 8 minutes. Reduce heat to low. Cook for 10-15 minutes until juices run clear. Remove steak to a heated plate. Add 2 Tbsp. flour to pan drippings; when light brown, stir in water and milk, whisking until it thickens into a gravy. Add more water if gravy is too thick. Return steaks to skillet; simmer gently until ready to serve.
Serves 4
Nutrition Information
314 Calories; 17g Fat (49.7% calories from fat); 28g Protein; 11g Carbohydrate; trace Dietary Fiber; 107mg Cholesterol; 90mg Sodium.
Steak
1 lb lean cube steak
1 Tbsp. water
1/2 tsp. garlic powder
Fresh ground pepper and salt to taste
1/4 cup all-purpose flour
Nonstick cooking spray
1 1/2 Tbsp. canola oil
Gravy
2 Tbsp. all-purpose flour
1/2 cup water
1/2 cup skim milk
Instructions
Cut steak into four pieces. Beat egg with water until lemon-colored, about 2 minutes. Combine seasonings and sprinkle on both sides of steak. Dredge each piece of steak in flour and shake off excess; dip in egg and again in flour. Spray a large skillet with nonstick cooking spray. Add oil and heat on medium high. Add steak pieces and brown both sides of meat, turning once, for a total of 8 minutes. Reduce heat to low. Cook for 10-15 minutes until juices run clear. Remove steak to a heated plate. Add 2 Tbsp. flour to pan drippings; when light brown, stir in water and milk, whisking until it thickens into a gravy. Add more water if gravy is too thick. Return steaks to skillet; simmer gently until ready to serve.
Serves 4
Nutrition Information
314 Calories; 17g Fat (49.7% calories from fat); 28g Protein; 11g Carbohydrate; trace Dietary Fiber; 107mg Cholesterol; 90mg Sodium.
BBQ Beef (crock pot)
Ingredients
2 pounds boneless stew meat, trimmed of fat
1 teaspoon garlic powder
1 cup BBQ sauce, reduced fat
3 packages sugar substitute
2 teaspoons Liquid Smoke
1/2 teaspoon salt
1/4 teaspoon black pepper
Instructions
Place stew meat in crockpot. Combine remaining ingredients; pour over stew meat. More BBQ sauce may be added, if needed. Cook on low for 8 hours or high for 4 to 6 hours or until stew meat is tender. Stir the meat with a fork to shred. Mix well in sauce. Serve on hamburger buns or bread.
serves 6
Nutrition Information
372 Calories; 24g Fat (59.4% calories from fat); 32g Protein; 5g Carbohydrate; trace Dietary Fiber; 113mg Cholesterol; 723mg Sodium
2 pounds boneless stew meat, trimmed of fat
1 teaspoon garlic powder
1 cup BBQ sauce, reduced fat
3 packages sugar substitute
2 teaspoons Liquid Smoke
1/2 teaspoon salt
1/4 teaspoon black pepper
Instructions
Place stew meat in crockpot. Combine remaining ingredients; pour over stew meat. More BBQ sauce may be added, if needed. Cook on low for 8 hours or high for 4 to 6 hours or until stew meat is tender. Stir the meat with a fork to shred. Mix well in sauce. Serve on hamburger buns or bread.
serves 6
Nutrition Information
372 Calories; 24g Fat (59.4% calories from fat); 32g Protein; 5g Carbohydrate; trace Dietary Fiber; 113mg Cholesterol; 723mg Sodium
Banana Split Dessert
Ingredients
24 low-fat graham crackers
2 .9 oz. boxes sugar-free banana-flavored nonfat instant pudding
4 1/2 c. nonfat milk
1 16-oz. can crushed pineapple, drained
3 3/4 cups fat-free whipped topping, thawed
2 bananas
2 c. sliced strawberries
1 1.4 oz. box sugar-free chocolate-flavored nonfat instant pudding
2 tbsp. chopped pecans
Instructions
Line bottom of 13x9-inch baking dish with 8 graham crackers; set aside. In large bowl, combine banana pudding and 3 cups milk; mix well and let sit 2 minutes. Stir in pineapple chunks; then gently fold in whipped topping. Pour half the mixture into baking dish; reserve remainder. Arrange banana slices over pudding mixture; add layer of 8 graham crackers. Pour in remaining pudding mixture; add layer of sliced strawberries and top with remaining graham crackers. Set aside. In separate bowl, combine chocolate pudding with 1 1/2 cups milk; mix well and let sit 2 minutes. Spread as topping over graham crackers. Refrigerate at least 6 hours to soften graham crackers; garnish with chopped pecans prior to serving.
serves 18
Nutrition Information
145 Calories; 3g Fat (16.2% calories from fat); 4g Protein; 27g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 222mg Sodium.
24 low-fat graham crackers
2 .9 oz. boxes sugar-free banana-flavored nonfat instant pudding
4 1/2 c. nonfat milk
1 16-oz. can crushed pineapple, drained
3 3/4 cups fat-free whipped topping, thawed
2 bananas
2 c. sliced strawberries
1 1.4 oz. box sugar-free chocolate-flavored nonfat instant pudding
2 tbsp. chopped pecans
Instructions
Line bottom of 13x9-inch baking dish with 8 graham crackers; set aside. In large bowl, combine banana pudding and 3 cups milk; mix well and let sit 2 minutes. Stir in pineapple chunks; then gently fold in whipped topping. Pour half the mixture into baking dish; reserve remainder. Arrange banana slices over pudding mixture; add layer of 8 graham crackers. Pour in remaining pudding mixture; add layer of sliced strawberries and top with remaining graham crackers. Set aside. In separate bowl, combine chocolate pudding with 1 1/2 cups milk; mix well and let sit 2 minutes. Spread as topping over graham crackers. Refrigerate at least 6 hours to soften graham crackers; garnish with chopped pecans prior to serving.
serves 18
Nutrition Information
145 Calories; 3g Fat (16.2% calories from fat); 4g Protein; 27g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 222mg Sodium.
Chicken Fajita
Ingredients
4 flour tortillas (8-inch)
Vegetable cooking spray
1 pound chicken breast tenders
1 teaspoon chili powder
1/2 teaspoon ground cumin
1 cup bell pepper strips
1/2 teaspoon pepper
1/4 teaspoon salt
1 tablespoon lime juice
2/3 cup sliced green onions
1/3 cup chopped fresh cilantro
1/2 cup low-fat sour cream
4 leaf lettuce leaves
1 cup salsa
Instructions
Wrap tortillas in damp paper towels and then in aluminum foil. Bake at 350 degrees for 7 minutes or until softened; set aside. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken, chili powder, and cumin; sautee 15 minutes or until chicken is done. Add bell pepper and sautè 2 minutes more. Combine chicken, bell peppers, pepper, salt, and lime juice in a bowl, and toss well. Add, green onions, cilantro, and sour cream, and toss well. Place a lettuce leaf on each tortilla; divide chicken mixture evenly over lettuce. Top each with 1/4-cup salsa; roll up.
Nutrition Information
409 Calories; 8g Fat (17.9% calories from fat); 31g Protein; 52g Carbohydrate; 5g Dietary Fiber; 59mg Cholesterol; 863mg Sodium.
4 flour tortillas (8-inch)
Vegetable cooking spray
1 pound chicken breast tenders
1 teaspoon chili powder
1/2 teaspoon ground cumin
1 cup bell pepper strips
1/2 teaspoon pepper
1/4 teaspoon salt
1 tablespoon lime juice
2/3 cup sliced green onions
1/3 cup chopped fresh cilantro
1/2 cup low-fat sour cream
4 leaf lettuce leaves
1 cup salsa
Instructions
Wrap tortillas in damp paper towels and then in aluminum foil. Bake at 350 degrees for 7 minutes or until softened; set aside. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken, chili powder, and cumin; sautee 15 minutes or until chicken is done. Add bell pepper and sautè 2 minutes more. Combine chicken, bell peppers, pepper, salt, and lime juice in a bowl, and toss well. Add, green onions, cilantro, and sour cream, and toss well. Place a lettuce leaf on each tortilla; divide chicken mixture evenly over lettuce. Top each with 1/4-cup salsa; roll up.
Nutrition Information
409 Calories; 8g Fat (17.9% calories from fat); 31g Protein; 52g Carbohydrate; 5g Dietary Fiber; 59mg Cholesterol; 863mg Sodium.
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