Thursday, August 20, 2009

Jell-O Protein Snack

This is a fun and delicious protein snack without the dyes found in regular Jell-O. I love it!

Mix 4 packets of gelatin in 3/4 cup cold water.
Add 1/4 cup boiling water and mix until gelatin is dissolved.
In a blender, blend together 1 cup coconut milk, 1 cup low-fat milk, 1/2 cup soymilk, 1/2 cup of 100% orange juice, 1/2 cup cottage cheese and 1 cup xylitol (or whatever sweetener you prefer). Blend until smooth.

Add the blended mixture to the gelatin and stir until combined. Pour mixture into individual containers or a 9x13 inch pan. Chill until set (it sets very fast).

I have experimented with different flavors. You can add frozen berries, lemon, lime, etc. Have fun with it.

Tuesday, August 4, 2009

Chicken Salad Mix

Place 12 chicken tenderloins in a crock pot. Cook on high for 3 1/2 hours. When chicken is cooked, transfer it to a cutting board and shred with a fork and knife. It will shred beautifully.

In a bowl mix together the following:

Shredded chicken
1/2 cup low-fat ricotta cheese
1/2 cup veganise or olive oil mayonnaise
1 small red onion, diced
1 green pepper, diced
1 celery heart, diced
1 tsp sea salt or to taste
1/2 tsp ground pepper or to taste
2 tsp mustard
1 T. dill relish (find one that does not have any added sugar)

If more moisture is needed, I add a little coconut milk. You can also use low-fat milk.

I like to serve this on whole wheat toasted bread, in a whole wheat pita, in a wrap with avacado, or with crackers such as Triscuits.

*Optional - Sliver and toast some almonds. Let cool. Add to the mix right before serving. Grapes or unsweetened cranberries are a nice addition as well.

Zucchini Bake

This is a great summertime dish when zucchini is abundant. We love it around our house!

1 T. olive oil
1 whole zucchini, chopped into bite size pieces (do not peel)
1 small onion, diced
1 clove of garlic
1/2 tsp sea salt
1/2 cup pasta sauce
Shredded Cheese

In a stove-top pan, warm the olive oil on med. heat. Add the zucchini, onion, garlic (pressed with a garlic press) and sea salt. Cook until zucchini is tender, stirring constantly. Remove from heat and add pasta sauce. Mix well and immediately top with cheese. Serve!

*Optional - Mix in 1/2 cup low-fat cottage cheese and 1/2 cup ricotta cheese to add a protein boost.

Mexican Casserole

This is a very simple casserole that everyone will love. You can experiment by adding corn, onion, green peppers, olives, etc. Also, if you make your own refried beans, that would be wonderful too.

1 can refried beans (find one that doesn't have any added fats)
1 lb. lean ground turkey, cooked
1 20 oz. can Rosarita Enchilada Sauce
Baked tortilla chips
Shredded cheese

Spread the refried beans across the bottom of a 9x13 inch pan. Layer the cooked ground turkey over the beans. With your hand, crunch the baked chips over the ground turkey (using about 3 servings of chips). Pour the enchilada sauce over the chips. Use a spoon to evenly spread the sauce. Sprinkle cheese over the top and bake uncovered for 2o minutes at 350 degrees.

Sunday, August 2, 2009

Quick & Easy Quiche

Preheat oven to 350 degrees.

4 0z shredded cheese (I use both swiss and a mozzarella blend)
6-8 slices nitrate free sandwich meat
4 eggs
1 1/2 cups low-fat milk
3/4 tsp sea salt
1/2 tsp natural seasoned salt
1/2 cup whole wheat pastry flour
1/4 cup onion, finely chopped

Grease a 9 inch pie pan. Rip the meat into pieces and layer on the bottom of pan. Sprinkle the cheese over the meat. In a blender or with a whisk, blend the eggs, milk, sea salt, seasoned salt and flour. Mix until there are no clumps. Add the onion and mix until blended. Pour mix over the meat and cheese. Bake for 35 minutes. Enjoy!