First Place 4 Health @ Paramount

Summer Berry Muffins

2010-07-17T16:43:00.003-05:00

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.

FP4H partners with Calorie King

2010-02-16T16:32:00.003-06:00

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.

Whole Wheat Muffins

2010-02-16T16:20:00.002-06:00

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

Chicken Fried Steak with Pan Gravy

2010-01-26T14:45:00.001-06:00

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.

BBQ Beef (crock pot)

2010-01-26T14:38:00.001-06:00

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

Banana Split Dessert

2010-01-26T14:35:00.000-06:00

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.

Chicken Fajita

2010-01-26T13:08:00.000-06:00

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.

BBQ Chicken Breasts with Apricot Glaze

2010-01-26T13:06:00.000-06:00

Ingredients
4 chicken breasts (about 1 1/2 lbs.)?skin on and bone in
1/3 cup apricot preserves (no sugar added)
1 tablespoon soy sauce
1 tablespoon water
2 tablespoon plus 2 teaspoon ketchup
2 teaspoon brown sugar or substitute

Instructions
Preheat grill to medium. Grill chicken (skin on) 10 minutes, turning occasionally. Remove from grill and remove skin. In small bowl, combine preserves, soy sauce, water, ketchup and brown sugar; blend well. Return chicken to grill; generously brush with glaze. Continue cooking 10 to 15 minutes or until thoroughly done, turning often and brushing with glaze frequently. Serve each with 1 cup mashed potatoes and 1 cup seasoned green beans.

Serves 4

Nutrition Information
323 Calories; 13g Fat (38.2% calories from fat); 31g Protein; 18g Carbohydrate; trace Dietary Fiber; 93mg Cholesterol; 473mg Sodium.

Ranch Style Chicken Fingers

2010-01-26T13:04:00.000-06:00

Ingredients
Vegetable cooking spray
2 cups cornflake crumbs
1 teaspoon dry leaf basil
3/4 cup reduced-fat buttermilk ranch salad dressing
1 pound skinless, boneless, chicken breast, cut into thin strips
2 cups prepared Marinara sauce

Instructions
Lightly coat a 15x10x1-inch baking pan with the cooking spray; set aside. In a shallow dish combine the cornflakes and basil. Place the salad dressing in a medium bowl with the chicken strips. Remove the strips, one at a time, and roll in the crumb mixture to coat. Arrange strips on the prepared pan and coat lightly with the cooking spray. Place in a 425-degree oven for 12-15 minutes or until the chicken is no longer pink. Serve each with 1/2 cup Marinara sauce and 2 cups salad made of dark greens and reduced-fat salad dressing.

Serves 4

Nutrition Information
423 Calories; 13g Fat (27.5% calories from fat); 26g Protein; 52g Carbohydrate; 3g Dietary Fiber; 53mg Cholesterol; 1432mg Sodium.

Pasta E Fagioli

2010-01-26T13:03:00.001-06:00

Ingredients
1 lb. lean ground beef or ground turkey
2 tsp. olive oil
2 large onions, chopped
2 c. diced carrots
2 c. diced celery
3 c. diced zucchini
6 c. water
1/2 c. granulated beef bouillon
2 tsp. dried oregano
1 tsp. black pepper
3 tbsp. parsley
2 tsp. hot pepper sauce
6 c. chunky pasta sauce
1 15 oz. can red kidney beans, drained and rinsed
1 19 oz. can white kidney beans, drained and rinsed
2 c. cooked macaroni or small pasta shells

Instructions
In preheated soup pot, brown ground beef with olive oil over medium-high heat, stirring constantly to break up. Add onion, carrots, celery and zucchini; sauté 10 minutes more and reduce heat to simmer. Dissolve beef bouillon in small bowl with 1 cup hot water; stir in oregano, black pepper, parsley and hot pepper sauce. Add mixture to beef; stir in pasta sauce. Simmer 10 minutes; stir in remaining 5 cups water (or enough to reach desired consistency). Stir and simmer 30 minutes more. Add beans and pasta just prior to serving.

Serves 16

Nutrition Information
205 Calories; 7g Fat (30% calories from fat); 3g Saturated Fat; 3g Monounsaturated Fat; 1g Polyunsaturated Fat;12g Protein; 24g Carbohydrate; 5g Dietary Fiber; 21mg Cholesterol; 104mg Sodium

Power Breakfast Smoothie

2010-01-26T13:00:00.000-06:00

Ingredients
3/4 c. nonfat plain yogurt
1 c. orange juice
3/4 c. peeled, diced apple
1 medium banana, frozen
1 tsp. vanilla extract
3 tbsp. smooth peanut butter
2 tbsp. wheat germ

Instructions
Combine all ingredients in a blender and purée until smooth.

serves 4

Nutrition Information
179 Calories; 7g Fat (33.2% calories from fat); 7g Protein; 24g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 90mg Sodium.

Frozen Snicker Pie

2010-01-26T12:58:00.001-06:00

Ingredients
1/2 cup graham cracker crumbs (3 fat-free graham cracker squares)
12 oz. sugar free vanilla-flavored nonfat frozen yogurt (or SF FF ice cream)
1 cup light whipped topping
3 tbsp. chunky peanut butter
1.4 oz. box sugar-free chocolate-flavored instant pudding
Whip topping for top of pie (about 1 cup)

Instructions
Press graham cracker crumbs into an 8x8-inch baking dish; set aside. In large bowl, combine frozen yogurt, whipped topping, peanut butter and pudding mix; stir well and press into pan, being careful not to disturb the crumbs. Freeze 2 hours or until firm. Top with thin layer of whipped topping. Let thaw 10 minutes before serving.

serves 8

Nutrition Information
223 Calories; 15g Fat (59.6% calories from fat); 4g Protein; 19g Carbohydrate; 1g Dietary Fiber; 34mg Cholesterol; 166mg Sodium

Pam's Soup

2010-01-22T15:51:00.001-06:00

Ingredients
46-ounce can tomato juice
14 oz can hominy
14 oz can ranch beans with juice
2 cups frozen corn kernals
2 cups water
1/2 tablespoon ground cumin
1/2 tablespoon cilantro
1-2 cups chopped, cooked chicken or turkey (optional)

Preparation
Combine all ingredients and simmer over medium heat until warmed. This is also great for the slow cooker.

Serves 4-6

Turkey Meatloaf

2010-01-22T15:49:00.003-06:00

Ingredients
1 egg
1/2 cup skim milk
3/4 cup oats
1 pound 93% lean ground turkey
3 tablespoons chopped onion
1/2 teaspoon salt

Preparation
Preheat oven to 350.

Combine all ingredients well. Spoon mixture into a sprayed 9-inch square pan. Bake for 1 hour.

Serves 4.

Crispy Oven-Fried Chicken

2010-01-22T15:44:00.004-06:00

Ingredients
2 chicken breast halves cut into 3-4 ounce pieces
1/4 cup Italian bread crumbs
1/8 cup grated parmesan
1 tablespoon cornmeal
1/4 teaspoon cayenne
2 egg whites

Preparation
Preheat oven to 450. Spray a jelly roll pan with nonstick spray.

In a large zip top bag, mix bread crumbs, cheese, cornmeal, and pepper.

In a separate bowl, beat egg whites with a fork. Dip chicken pieces in egg whites, then drop them into the bag. Close the bag and shake to coat chicken pieces thoroughly.

Bake for 20-30 minutes or until coating is crisp and juices run clear. Check at 20 minutes to avoid over-baking.

Serves 4

Baked Sesame Chicken

2010-01-22T15:39:00.005-06:00

Ingredients
2 tablespoons reduced-sodium soy sauce
2 tablespoons sesame seeds
1/4 cup flour
2 chicken breast halves, cut into 3 to 4-ounce pieces

Preparation
Preheat oven to 375.

Spray a 9X13 baking dish with nonstick spray. Drizzle 1 tablespoon of soy sauce in prepared pan.

Combine 1/4 cup water and remaining soy sauce in a dish and soak chicken pieces in it for several minutes.

Put flour in a large zip-top bag. Drop chicken pieces into the bag, close the bag and shake chicken to coat the pieces thoroughly. Place chicken pieces in the baking dish. Sprinkle sesame seeds on top of chicken. Spray lightly with nonstick spray.

Bake for 25-30 minutes or until juices run clear. Serve with whole grain brown rice.

Serves 4

Easy Slow Cooker Meatballs

2010-01-22T15:34:00.004-06:00

Meatball Ingredients
1 pound 93% lean ground turkey
3/4 cup Italian seasoned bread crumbs
1 tablespoon dried parsley
1/2 teaspoon garlic
1/2 medium yellow onion, finely chopped
1 egg, beaten

Sauce Ingredients
15 oz can tomato sauce
28 oz can tomato puree
1 tablespoon dried basil
1/2 teaspoon garlic

Preparation
In slow cooker, combine sauce ingredients.

In a bowl, mix the meatball ingredients together and form into teaspoon-size balls. Carefully drop into sauce. Cook on low for 6 hours.

Roasted Tomato Sauce for Pasta

2010-01-22T15:31:00.002-06:00

Ingredients
6 Roma tomatoes, halved lengthwise
1 tablespoon basil
1 tablespoon minced garlic
4 tablespoons sun-dried tomatoes (well drained)
1 teaspoon chili powder

Preparation
Spray a foil-lined jelly roll pan with non-stick spray. Place halved tomatoes face up on the foil. Sprinkly lightly with salt and pepper. Roast in 400-degree oven for 45 minutes.

Place roasted tomatoes with other ingredients in blender. Be careful with this hot mixture! Pulse until all is well blended. Serve over hot pasta.

Applesauce Muffins

2010-01-22T15:28:00.002-06:00

Ingredients
1 cup natural applesauce
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 cup oats
1 teaspoon cinnamon
2 teaspoons baking powder
1/2 teaspoon salt
1 egg
1/3 cup skim milk
1/2 cup Splenda

Preparation
Spray muffin pan with non-stick spray. Preheat oven to 400.

Combine dry ingredients. Lightly beat the egg and mix in the milk. Add the applesauce/milk mixture to the dry ingredients and mix just until moistened. Spoon the mixture into the muffin pans and bake for about 20 minutes.

Whole Grain and Nut Pancakes

2010-01-22T15:22:00.004-06:00

Ingredients
1 1/2 cups oats
1 1/2 cups wheat flour
2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon salt
2 1/2 cups skim milk
1/4 cup applesauce
1 egg
1/3 cup Splenda
3 tablespoons chopped walnuts

Preparation
Grind the oats in a blender or food processor. In a large bowl, combine oats, wheat flour, baking soda, baking powder and salt.

In another bowl, combine milk, egg, applesauce, and Splenda. Mix wet ingredients with dry. Stir in nuts.

Lightly spray a griddle or pan and pre-heat. Ladle 1/3 cup of the batter onto the skillet; cook for 2 to 4 minutes on each side til brown.

1 pancake = 1 grain serving

Applesauce Tortillas

2010-01-22T13:49:00.001-06:00

Ingredients
2 cups white flour
1 cup whole wheat flour
1 ½ teaspoons baking powder
1 teaspoon salt
½ cup applesauce
¾ cup warm water

Preparation
In a large bowl, mix flour, baking powder and salt. Make a crater in the dry ingredients. Add applesauce and mix. Add enough warm water to make a soft dough. Knead with your hands for about 5 minutes. Knead in more flour if necessary. Cover the bowl of dough with a clean towel and let stand for at least 15 minutes.

Form 20 balls out of the dough. Set them aside for 5 more minutes. Put a small amount of flour on a cutting board and roll each ball into a 5-inch round tortilla. Cook each side on a hot griddle or skillet for 1-2 minutes on each side.

Orange Sour Cream Muffins

2010-01-22T13:47:00.005-06:00

Ingredients
1 ¼ cups flour
1 cup sugar or Splenda
½ teaspoon baking soda
¼ teaspoon salt
1 egg
6 tablespoons applesauce
½ cup fat-free sour cream
3 tablespoons orange juice concentrate

Preparation
In a bowl, combine the flour, Splenda, baking soda and salt. In another bowl, whisk the egg, sour cream, applesauce, and orange juice concentrate. Stir into the dry ingredients just until moistened.

Spoon batter into a prepared muffin tin. Bake at 375 for 18-20 minutes. Makes one dozen.

Low-Fat Cornbread

2010-01-22T13:46:00.001-06:00

Ingredients:
1 cup flour
1 cup cornmeal
¼ cup Splenda
1 tsp baking soda
½ tsp salt
1 cup plain nonfat yogurt
2 eggs, beaten
½ cup whole kernel corn (optional)
½ cup jalapeno pepper, chopped (optional)

Preparation:
Preheat oven to 400. In a medium mixing bowl, combine dry ingredients. Stir in yogurt and eggs. If using, stir in corn and jalapeno peppers. Pour into 8-inch square pan sprayed with cooking spray. Bake for approximately 20 minutes. Best served warm.

Taco Seasoning Mix

2010-01-22T13:33:00.001-06:00

Ingredients
3 tablespoons chili powder
1 teapoons garlic powder
1 teaspoon onion powder
½ teaspoon cayenne pepper
1 ½ teaspoons paprika
4 ½ teaspoons ground cumin
3 teaspoons black pepper
½ teaspoon salt (optional)

Preparation
Mix together and store in airtight container. Use 1 tablesoon of mix to season one pound of lean ground beef or turkey.

Raspberry Banana Bread

2010-01-22T13:29:00.002-06:00

Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2/3 cup Splenda
1 tbsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 egg
1 egg white
1 tsp vanilla
2 ripe bananas, mashed
1/4 cup applesauce
1/4 cup non-fat yogurt
1 cup fresh or frozen raspberries

Preparation
Preheat oven to 350 degrees.

In a large bowl, combine flour, sugar, baking powder, baking soda and salt.
Lightly beat egg and egg white. Combine eggs, vanilla, mashed banana, oil and yogurt. Add wet ingredients to dry and stir until just moist. Fold in raspberries and spoon batter into a 9”x5” loaf pan coated with cooking spray.

Bake for 55 minutes or until a knife inserted in the middle comes out clean.

Yield 12 slices