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Eggplant Parmesan (LOW FAT)

September 24, 2011 By The Recipe Mom Leave a Comment

Ingredients:

1 eggplant pared and sliced 1/2″ thick
1 egg white, lightly beaten with 2 tablespoons water
1/2 cup seasoned italian bread crumbs
1 cup reduced fat spaghetti sauce
3/4 cup shredded fat free mozzerella cheese
Grated Parmesan cheese for garnish

Instructions:

Coat eggplant with egg white, then dust with bread crumbs. Arrange on baking sheet and bake at 350 degrees F for 30 minutes. Flip and bake 10 more minutes until browned. Spread sauce in bottom of a square baking dish. Arrange half eggplant over sauce. Add half cheese. Repeat layering pattern. Bake 350 degrees F for 30 -40 more minutes. Eggplant should be tender when done. Sprinkle with a small amount of grated parmesean cheese at serving time.

Filed Under: Diet Friendly, Recipe Cards, Recipes Tagged With: , , , , ,

Lunchtime Wraps (LOW CARB)

September 23, 2011 By The Recipe Mom Leave a Comment

Ingredients:

1 Low carb, whole wheat tortilla
3 tablespoons Apple Butter
2 slices turkey breast deli meat
***or leftover turkey or chicken breast from dinner chopped up
1/3 apple cored and thinly sliced
1 thin sliced provolone cheese
1/2 cup lettuce shredded
1 thin slice of onion

Instructions:

Spread apple butter on the tortilla. Layer the rest of the ingredients on top of this and to one side. Roll and slice diagonally. Better than what you might find at the local sub shop.

Filed Under: Diet Friendly, Recipe Cards, Recipes Tagged With: , , , , ,

Mashed Almost Potatoes (LOW CARB)

September 22, 2011 By The Recipe Mom Leave a Comment

Ingredients:

1 bag frozen cauliflower
4 ounces cream cheese
1/2 cup sharp cheddar cheese
2 teaspoon garlic
salt and pepper

Instructions:

Cook cauliflower as usual until just tender and drain. Run through food processor, blender, or mash by hand with a masher. Mash in the other remaining ingredients. Salt and pepper to your liking and serve as you would mashed potatoes.

Want a different flavor? Replace 1/2 cup sharp cheddar cheese with a different cheese like feta, or mozzerella … or 1/4 cup of your favorite low carb salad dressing, such as blue cheese!

Filed Under: Diet Friendly, Recipe Cards, Recipes Tagged With: , , , , ,

Blueberry Bran Muffins (LOW GI)

September 21, 2011 By The Recipe Mom Leave a Comment

Ingredients:

2 cups oat bran
1/4 cup sugar
2 teaspoons baking powder
1/4 teaspoon baking soda
1/2 cup nonfat or low-fat vanilla yogurt
1/2 cup orange juice
1/2 cup fat-free egg substitute
2 tablespoons canola or walnut oil
3/4 cup fresh or frozen (unthawed) blueberries

Instructions:

In a large bowl mix together oat bran, sugar, baking powder, and baking soda. In another bowl combine yogurt, orange juice, egg substitute and oil. Add yogurt mixture to the oat mixture and stir until they are well blended. Next, add in the berries. Spritz muffin tin with nonstick spray. Fill cups approximately 3/4 full. Bake at 350 degrees F for 15 minutes or until toothpick/fork stuck in the center comes out clean.

Leftovers keep nicely in the fridge or freezer! You can easily substitute raspberries for blueberries for a different muffin.

Filed Under: Diet Friendly, Recipe Cards, Recipes Tagged With: , , , , ,

Poached Salmon in Horseradish Sauce

June 28, 2010 By The Recipe Mom Leave a Comment
salmon

What You Need:

Water
2 tbsp cider vinegar, divided
4 (6 oz.) salmon fillets
1 C of fresh dill
1 scallion, chopped
1/2 C light mayonnaise
1/2 C low fat sour cream
1 tbsp horseradish
2 tsp Dijon mustard

How to Make It:

Place a skillet over high heat and add 1 inch of water.
Add the vinegar to the water and bring the mixture to a brisk boil.
Place the salmon into the boiling liquid and reduce the heat to low.
Cover the skillet and cook the salmon for 10 minutes or until opaque in color.
Blend together in a blender the dill, scallions, mayonnaise, sour cream, horseradish and mustard until smooth.
Place the salmon on a serving platter and cover with the sauce just before serving.

Makes 4 servings

Salmon is an oily fish that is full of omega 3 fatty acids. Be careful not to over cook your salmon. The rule of thumb for cooking fish that is used by most professional cooks is to measure it at the thickest area of the fish. Cook the fish for 10 minutes per inch. If you’re grilling or oven cooking your fish and it’s wrapped in foil or covered in sauce the best rule of thumb is to cook it 15 minutes per inch. If your baking or grilling take the fish out about 2 minutes before the required cooking time as the fish will continue to cook for a couple of minutes once removed from the heat source.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 10 minutes
Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)
Calories 460; Fat 27g; Saturated Fat 7g; Carbohydrates 5g; Protein 48g; Fiber 0g;
Cholesterol 110mg; Sodium 352mg

Filed Under: Dinner Ideas, Fish, Health Concious, Recipe Cards, Recipes, Seafood Tagged With: , , , , , , , , , , , , , ,

Honey Mustard Pork with Vegetables

January 18, 2010 By The Recipe Mom Leave a Comment
pork

porkWhat You Need:

1 1/2 lb. pork tenderloin
1/2 t salt
1/4 t of pepper
1/2 C of honey
6 T of Dijon mustard
1 t ground ginger
1 t ground cinnamon
1/2 t ground cloves
10 small new potatoes
4 carrots, sliced into coins
3 C of frozen cut green beans

How to Make It:

Adjust the oven temperature to 450 degrees and allow the oven to preheat.
Lightly spray a cast iron Dutch oven with a non stick cooking spray.
Season the meat with the salt and pepper and place it in the bottom of the pan.
Place the honey and mustard into a small mixing bowl and whisk until well blended.
Add the ginger, cinnamon and cloves and stir until blended in well.
Pour the honey mustard mixture over the top of the meat.
Scatter the potatoes over the top of the meat.
Add the carrots and then the green beans.
Cover the pan and bake 45 minutes or until the pork is cooked through.

Makes 4 servings

Kids love this dish because of the honey mustard sauce. It is also low in fat and full of nutrients. Substitute chicken or turkey breast in place of the pork if you prefer.

Preparation Time: approximately 5 minutes
Baking Time: approximately 45 minutes
Total Time: approximately 50 minutes

Nutritional Information: (approximate values per serving)
Calories 507; Fat 6g; Carbohydrates 79g; Cholesterol 105 mg; Sodium 475 mg; Protein 41g; Fiber 7g

Filed Under: Dinner Ideas, Dutch Oven, Kid Friendly, Lunch Ideas, One Dish Meals, Pork, Recipe Cards, Recipes Tagged With: , , , , , , , , , , , , , , , , ,

Pressure Cooking-A Healthier Way to Eat

October 22, 2009 By The Recipe Mom 1 Comment
apple

appleCan you remember the days when Grandma or Mom used a pressure cooker to prepare yummy meals? Many believe those days are gone. With today’s modern pressure cookers, a family can enjoy succulent, delicious and nutritious meals in a fraction of the time it would take to boil, bake, slow cook or microwave those favorite recipes.

Pressure cooking uses the steam from the liquids used in your favorite recipes. This allows the vitamins and nutrients to be preserved in the food instead of being “cooked out” as they are in traditional methods of cooking. Because pressure cooking reduces the amount of cooking time by up to 10 times, pressure cooking is a lot healthier and faster than running out to a fast food joint.

Fresh and natural foods instead of packaged or processed foods are used when preparing meals with a pressure cooker. Not only is using natural foods for meals, opposed to process or packaged, healthier it also saves money on the grocery bills every month. Eating natural foods gives us more energy, less weight gain, lower sodium and lower cholesterol levels as well. Choosing what goes into the pressure cooker means more control over the amount of salt and other ingredients added to meals.

Using recipes that are low in fat, salt and carbohydrates are easy to do in a pressure cooker. They come out tasting delicious. More delicious than if baked, boiled or prepared in the microwave. Most tend to make more vegetables when using a pressure cooker because it is easy, efficient and pressure cooking gives vegetables, frozen or raw, a flavor that most have never experienced. Many prefer vegetables without butter or salt when cooking them in a pressure cooker! Think of all the health benefits in that alone.

An added health benefit to using a pressure cooking is to make some of your favorite desserts in a pressure cooker. That’s right! Use a pressure cooker to make desserts like homemade applesauce, cheesecake, pumpkin pie, and cinnamon and apple flan w/ maple syrup. You can choose the ingredients that go into your dessert to make them more nutritious for you and your family.

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Low Fat Ideas for the Busy Mom

October 6, 2009 By The Recipe Mom Leave a Comment
Join the Healthy Mom Challenge!

Join the Healthy Mom Challenge!

Consider some facts. The average person works 40 or more hours week, especially us Work At Home Moms (WAHM’s). If they are parents they are also involved in school activities adding another 10-20 hours a week minimum. If you count in house hold responsibilities, you are now looking at just enough time to eat and sleep, but just barely! This makes for a hectic and busy schedule and most people do not want to add to it by having to spend time in the kitchen.

The result of this is a large number of prepackaged processed foods that are high in a number of things like salt, sugar and fat. All of these things lead to an unhealthy lifestyle. This makes for tired bodies and minds that are less able to process information and deal with stress. There are a few things however that people can do that can help provide low fat meals for their families as well as for themselves.

The first step is to avoid fast foods. While they are convenient and driving by on the way home from work and picking up dinner is a great way to eliminate cook time it is also adding a great deal of unnecessary fat to your diet. Frozen dinners may provide a low in fat alternative but you end up adding salt and other preservatives which can be equally as bad. Maintaining a low fat lifestyle is not just about cutting out fat it is about eating healthy.

How often have you been busy at work and just grabbed something from a fast food place or a donut or snack from a vending machine for a meal while rushing to complete this project or on your way to that meeting. You are doing yourself and your work a disservice. Taking the time to eat properly produces better results than the quick pick me up options.

Here are some alternatives, when making meals make double or triple the recipes. Then using freezer storage containers, they make some now that are the size of plates and can freeze an entire meal like a tv dinner, freeze individual meals in the freezer. Then all you have to do is pull it out and reheat. It saves time and produces low fat meals easily.

Buy low fat snacks to keep with you at the office or in your car. If you have a full busy schedule and meal times seem to be from vending machines, fast food restaurants or you drink your meals consider:

  • Low fat breakfast bars
  • Snack bars
  • Things that store well
  • Can be eaten either warm or cold

These will give you quick, on the go, healthy alternatives eliminating the fast food joints and vending machines from your diet without causing you to be inconvenienced.

Until next time,

PS:  Be sure to join us in “The Healthy Mom” challenge!  You could be our next winner!  We have had great prizes donated from the following companies:

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