Apple and Red Pepper Spinach Salad with Cottage Cheese

by www.trainermomma.com

2 cups spinach

1/2 cup low fat cottage cheese

2 Tb walnuts, chopped

1/2 of an apple

1/4 cup red pepper, chopped

2 Tb green onion

2 Tb Kraft Light Parmesan Asiago Balsamic Vinaigrette (now say that 3 times fast)

334 calories

Stuffed green peppers

4 green bell peppers

1 lb. lean ground beef

onion

1 can tomato sauce

1 can diced tomatoes

2 C. brown rice

grated cheese

set oven to 350

(make rice in cooker)

cut tops off of the bell peppers and gut the insides. Put them on a cookie sheet.

Brown meat with onion. drain grease. add tomato sauce, diced tomatoes and rice. Fill the bell peppers with mixture. add cheese.

put peppers in oven for about 15 min.

Shepherds pie

1 lb lean ground beef

1/2 onion

1 can of green beans (or fresh)

(add any veggie you want. Corn, squash ect..)

2 C. mashed potatoes

1 C. grated cheese

set oven to 350

brown meat and onion. drain grease.

in a 9X13 pan, mix meat, veggies and potatoes. Then add 1 C. cheese on top.

Bake for about 20 min. or until cheese is melted.

Taco salad

1 lb. lean ground beef

1 small onion

1 small can tomato sauce

1 head of lettuce (chopped)

2 tomatoes

1 cucumber (peeled and chopped)

2 C. mozzarella cheese

1/2 can olives

1 bag tortilla chips (crushed)

lite sour cream

brown beef and onion. drain fat from hamburger. add tomato sauce.

in large bowl, mix crushed chips, meat, tomatoes, cucumbers, cheese andn olives. Serve with sour cream.

enough for about 6 people

Broccoli sunflower salad

3-4 heads of broccoli

1 bunch of cauliflower

3/4 C. green onions

1 C. salted sunflower seeds

1 lb. bacon fried crisp

2-3 C. red grapes (i added a little more)

SAUCE:

3/4 C. Light mayo, 1/4 C. sugar, 1/3 C. seasoned rice vinegar

add sauce, bacon & sunflower seeds right before serving.

Fiesta Bake

Fiesta Bake
adapted from Set for Life


1 lb extra-lean ground beef or turkey
1 clove garlic, minced
1 onion, diced -- or onion powder
1/2 tsp salt
1/4 tsp pepper
1 10-oz can enchilada sauce, mild or hot
1 8-oz can tomato sauce, no salt added
1 can black beans, drained and rinsed
1 can chili beans or pinto beans, drained and rinsed
1 17-oz can corn, undrained
1 large zucchini, shredded
1 4 1/4-oz can chopped olives
8-10 corn tortillas, torn into quarters
1/2 cup finely shredded cheddar cheese, reduced-fat

Brown beef, garlic and onion. Drain of grease. Season with salt and pepper. Add sauces, beans, corn, zucchini and olives. Place 1 cup meat mixture in the bottom of a large casserole dish or two smaller ones. Add a layer of the torn corn tortillas. Repeat layers until meal mixture and tortillas are used, ending with the meat mixture.

Cover and bake at 350 or 30 minutes. Sprinkle with cheese and let stand 10 minutes before serving.

Makes 12 servings. 235 calories per serving.

*Use zucchini, yellow squash, chopped spinach, or shredded sweet potatoes. They all work

Fresh Vegetable Soup

This was SO easy! I really liked it, let me know what you think!

1 tsp olive oil

1/2 sweet yellow onion

2 carrots

3 stalks of celery

1-2 zucchini

1-2 yellow squash

2 cloves garlic

1 tsp dried thyme

1/2 tsp dried sage

1 14 oz can of flavored diced tomatoes (with juice)

4 cups vegetable stock

2 cups carrot juice (if you don't have carrot juice, just use 6 cups total vegetable stock)

sea salt/pepper to taste

2 cups baby spinach

Directions:

Saute onion and garlic

add:

vegetable stock

chopped carrot

chopped celery

thyme

sage

tomatoes

simmer on med low for 45 minutes

add:

spinach

zucchini

squash

taste and re-season

cook 3-5 more minutes

Tip: This is salt and pepper to taste!

Cowboy Caviar

• I would double this recipe for family gatherings, it goes fast!
  cilantro
  1 (11 ounce) can corn, drained
• 1 (15 ounce) can black beans, rinsed and drained
• 2 firm-ripe avocados, finely chopped
• 1 large tomato, seeded and diced
• 1 bunch green onion, thinly sliced
• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 1 garlic clove, minced
• 3/4 teaspoon salt
• 1/2 teaspoon pepper
• 1 teaspoon cumin
• tortilla chips
• 
  
• Directions

1. 1

   Combine all ingredients (except chips) and toss together gently.

2. 2

   Serve room temperature with tortilla chips.

Speedy potato

2 medium sweet potatoes (around 6 oz or one 12 oz potato cut in half), scrubbed
1 tsp light butter (I used Smart Balance Light)
2 - 4 tsp brown sugar

Using a fork, poke each potato several times on each side. Plae all the potatoes in a microwave-safe dish. Cover the dish loosely with a paper towel. Microwave for 3 minutes. Flip the taters (they are hot!), and continue to zap them 2-3 minutes at a time until they are tender.

Cut them down the middle, add the butter and some brown sugar. Return to the microwave and cook another 30 seconds until the butter and sugar are melted. If desired, mash the butter and sugar mixture into the cooked potato and serve immediately.

Makes 2 servings. One 6 oz potato has 162 calories

Banana Protein pancakes (or waffles)

1/4 C. oats

1 Banana (Especially good if banana is almost bad)

2 Tb. protein powder

4 eggs

1/2 Tsp. baking powder

1 tsp. dark coco powder (optional)

Blend everything together in blender (will be very runny batter).

Then you can either make small pancakes or medium size waffles. I think the waffles are easier.

Makes about 6 small pancakes or 5 waffles. You will want to double the recipe for sure because they go fast!

Chicken berry salad

1/2 C. of cooked chicken

1/2 C. of black beans

1/2 C. cottage cheese

2 TB. honey mustard dressing (newmans own light honey mustard dressing is good! I found some at Maceys)

1/2 C. of mixed berries (strawberries, blueberries and raspberries is what I used)

10 brown rice crackers (optional)

2 Cups of spinach

1 Cucumber

Cook chicken and chop all veggies. Place all salad veggies in bowl. Pour in chicken, beans, cottage cheese and berries. Crush crackers and sprinkle over the top. Top with dressing.

This makes enough for 2-3

Brown Rice tortillas

I found brown rice tortillas at good earth that are Super good!! They come in a pack of 6 and were in the fridge part of the good earth near the back of the store (Orem location). I've had egg and meat burritos. oh ya

another snack!

Get 2 rice cakes, 2 TB of almond butter, 1 banana-cut into small pieces

Spread almond butter on rice cake. Top with bananas. (you may want a cup of milk, sooo good!)