Baked Oatmeal with Fruit

Apparently it has been a while since I blogged…24+ days and counting according to my cousin Aimee…so here we go…back in business : )

I first had this baked oatmeal one morning at Adam and Jess’s (my brother and his wife).  It was delish…cold and hot (yes, I took a bite straight from the fridge before I heated some up in the micro).  Adam would say that it’s “nutritious and delicious” in an annoying voice (mocking me of course)…and it is!

I made my first go-round with apples and walnuts (that’s one of the best parts of the recipe…the fruit and nuts are totally interchangeable).  I had bought some apples that were too mealy to eat out of hand…but I couldn’t stand the thought of throwing them away.  They worked perfectly here.

   

It’s not overly sweet (just a 1/4 cup of maple syrup for the whole thing…which is about 2 tsp added sugar per serving…and I’ll probably try it with even less next time).  The egg-milk mixture makes it almost custardy…in a good way.  The apples get soft, nearly melting into the oatmeal.  The toasted walnuts add a welcomed crunch.  ALL a good thing!

I’ve made baked oatmeal in the past, but this version is FAR better.  Give it a try…perfect way to get back on track post holiday!

Baked Oatmeal with Fruit
adapted from Heidi Swanson via Annie Eats

makes 4 - 6 servings

1 cup old fashioned rolled oats
¼ cup chopped walnuts or pecans, lightly toasted, divided
½ teaspoon baking powder
¾ teaspoon ground cinnamon
Pinch of salt
¼ cup maple syrup
1 cup milk
1 large egg, lightly beaten
2 tablespoons unsalted butter, melted and cooled slightly
1 teaspoon vanilla extract 
2-3 apples, cored and sliced

Preheat the oven to 375˚ F.  Lightly grease a 2-quart baking dish. 

In a medium bowl, combine the oats, half of the nuts, baking powder, cinnamon and salt.  Stir with a fork to combine. 

In a liquid measuring cup, combine the maple syrup, milk, egg, melted butter, and vanilla. 

Spread half of the apple slices in a single layer over the bottom of the baking dish.  Sprinkle the dry oat mixture over the fruit in an even layer.  Pour the liquid ingredients evenly over the oats.  Sprinkle the remaining nuts and apples over the top, pressing the apples down into the liquid.  Bake for 35-40 minutes, until the top is browned and the oats have set.  Let cool 10 minutes before serving.

Per serving (based on 6 servings) - 210 calories, 9 g fat (3 g saturated), 29 g carbohydrate, 3.4 g fiber, 5g protein (exchanges: 2 fat, 1.5 starch/sugar, 1/2 fruit)

Omega 3's...what you need to know

You've probably heard of them...Omega 3's...they are a hot item in the nutrition world and food industry these days. Lots of products are being fortified (milk, eggs, yogurt, mayonnaise, bread to name a few) and you may know someone taking fish oil supplements...all in the name of omega 3's. But how much do you really know about them??? Here is a summary to get you up to speed.

What are they: Omega 3 fatty acids are polyunsaturated fatty acids that we need in our diet. The three most nutritionally important omega 3's are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). We can not make ALA and must get it through food/supplements. However, our bodies can convert the ALA from our diet into the other 2 - EPA and DHA.

Why you need them: Omega 3's can help lower blood pressure, lower blood triglycerides, and prevent cardiovascular disease...heart attack and stroke (there are other possible benefits too, but more scientific evidence is needed to be sure).

Where you get them: ALA - flaxseed, walnuts (and walnut oil), soybeans, canola oil, and some dark green leafy vegetables; EPA and DHA - mostly from cold-water fish including salmon, tuna, halibut, and herring (and certain types of algae...yum!)

How do I get enough omega 3's? I eat walnuts and flaxseed (ground) in my oatmeal, sometimes use walnut oil when making salad dressing, put walnuts on my salad, cook with canola oil, and try to eat fish (salmon and tuna) often...I could probably do this more! (the American Heart Association recommends fish 2 times per week) I also eat lots of dark green leafy vegetables.

Here is an article on fish oil supplements, omega 3's in the supermarket, and omega 3's in general. For more info you can read this too.

All of the following recipes use salmon/flax/walnuts...enjoy! Dad, this is right up your alley...maybe for a date night??

Alaska Salmon and Three Bean Salad -

• Per serving - 382 calories, 17 g fat (3 g saturated), 27 g carbohydrates, 9 g fiber, 28 g protein (exchanges: 3 ½ fat, 3 ½ protein, 1 starch, 2 vegetable)
• Notes - I would probably add more than 12 cherry tomatoes; you could use Dijon mustard too

Salmon Teriyaki Skewers with Pineapple -

• Per serving - 273 calories, 6 g fat (1 g saturated), 29 g carbohydrates, 2 g fiber, 26 g protein (exchanges: 1 fat, 4 protein, ½ starch, 1 fruit)
• Notes - I only used 2 teaspoons (not tablespoons) of oil to save calories...and I used sesame, but canola would work too; I used rice wine vinegar (which I always have on hand) as opposed to the mirin; I would probably use ½ of a pineapple and add red bell peppers to the skewers instead; keep an eye on the salmon…you don’t want to overcook it!

Grilled Salmon with Mustard Sauce -

• Per serving - 236 calories, 8.5 g fat (1 g saturated), 3 g carbohydrates, 1 g fiber, 36 g protein (exchanges: 1 ½ fat, 5 protein)

Salmon with Sweet & Spicy Rub -

• Per serving - 280 calories, 13 g fat (2 g saturated), 5 g carbohydrates, 1 g fiber, 34 g protein (exchanges: 2 ½ fat, 5 protein)
• Notes - You could serve this with Herbed Lentils with Spinach and Tomatoes; instead of grilling you could use the broiler

One-Pot Salmon with Snap Peas and Rice -

• Per serving - 418 calories, 9 g fat (1 g saturated), 49 g carbohydrates, 2 g fiber, 32 g protein (exchanges: 2 fat, 2 ½ starches, 4 protein, ½ vegetable )
• Notes - If you make this recipe with brown rice instead of white (which would be a good idea), make sure you cook the rice according to the package directions...it will take more water and cooking time; don't use instant rice...it will turn mushy

Oatmeal with Apples, Hazelnuts, and Flaxseed -

• Per serving - 258 calories, 8 g fat (1 g saturated), 36 g carbohydrates, 6 g fiber, 10 g protein (exchanges: 1 ½ fat, 2 ½ starches, ½ milk, ½ fruit)
• Notes - If you're like me and aren't a big fan of hazelnuts, just substitute with any other nut (maybe walnuts to boost the omega 3's!)

Morning Glory Muffins -

• Per serving - 186 calories, 4 g fat (0.5 g saturated), 35 g carbohydrates, 3 g fiber, 4 g protein (exchanges: 1 fat, 2 ½ starches, ½ fruit)
• Notes - This would be a perfect breakfast if you added a glass of milk or 6 oz of yogurt (for a little protein!) and a piece of fruit…all for around 325 calories!; freeze leftover muffins so you have them on-hand for a quick breakfast; I bake with whole wheat pastry flour...it's a little "softer" than regular whole wheat flour; the wheat bran is optional

Lagniappe...

Happy Mardi Gras!!!

Overnight Spiced Cranberry Oatmeal

Merry Christmas and Happy New Year from Atlanta...I'm here to cheer on the Tigers to victory! We left Covington this morning at 7 am (my dad likes to get on the road early...I'm not opposed as long as it helps the trip go smoothly...he gets a little grumpy when we travel!). Once we got to the hotel (the Ritz in downtown Atlanta) I started checking my email and came across this recipe for oatmeal that can be made in the slow cooker...love that idea!

So I haven't tried it yet*, but I will as soon as I get home...I'll let you know how it goes. If anyone tries it before me, leave a comment and let me know what you think. I've posted a similar recipe before, but haven't tried it either.

The recipe comes from Coconut & Lime, one of the first blogs that I started reading and still read regularly today. It suggests that the recipe makes 6 servings (3 cups dried oats = 6 cups cooked), but I think because of the fruit you could get 7 servings and cut back a little on the serving size.

Overnight Spiced Cranberry Oatmeal
from coconutlime.blogspot.com

makes 7 servings (about 1 cup each)

4 ½ cups water
3 cups old fashioned rolled oats
2 cups fresh cranberries
¾ cup light brown sugar
1 teaspoon cinnamon
1 teaspoon ground ginger
¼ teaspoon nutmeg
¼ teaspoon allspice
½ teaspoon salt

Place all ingredients in the slow cooker and stir to combine. Cook on low overnight (6-8 hours). Stir and serve.

Per serving - 206 calories, 2 g fat (0 g saturated), 43 g carbohydrate, 17 g sugar, 5 g fiber, 5 g protein (exchanges: 2 ½ starches, ½ fruit)

Notes - I left the sugar alone even though it is a lot (¾ cup = 12 tablespoons)...as Rachel, the blogger, says, cranberries are very tart so the extra sugar is needed; changes/additions I plan on when I make it: (1) substitute part of the water for milk to boost the protein content (read the comment section before doing this), (2) add some toasted walnuts or pecans for a healthy fat, and (3) cut back on the ginger...I'm not crazy about ginger

* Now that I've tried it, here's what I think:

• I successfully replaced 1 cup of water with 1 cup of skim milk (no curdling)
• I started it at 10 pm and ate it at 8:30 am...10 ½ hours...the sides where a little burnt and it was pretty mushy (I guess I'm used to oatmeal with a little more texture and a little less mush) - although I don't mind the consistency, next time I will try using steel cut oats...I'll probably have to modify the amount of oats and water
• The flavors are really good! I used a 10 ounce bag of frozen cranberries and only ¼ tsp of ginger...I also added a pinch of cloves and omitted the allspice (I didn't have any)
• I transferred the left over oatmeal to an air-tight container and refrigerated it for later in the week; each morning I microwave my serving and add some walnuts
  

Lagniappe...

Here is a new review of oatmeal and other hot cereals. My favorite instant oatmeal? In a pinch I use Quaker Simple Harvest Instant Multigrain Hot Cereal.

The Good and the Bad...

First the good...LSU won today 41 to 13 - Geaux Tigers!

And now the bad...Hurricane Gustav is heading for us, and I've evacuated from Baton Rouge to Covington to stay with the rest of my family. Three years ago Katrina put a tree through our roof...hopefully things will be better this time around. Keep all of the Gulf Coast in your prayers.

Anyway I figure this was as good a time as any to blog.

I tried to find some "kid-friendly" recipes for those of you with picky eaters...healthy versions of spaghetti and meatballs, mini meatloaf, and a chilaquiles casserole (its kind of like an enchilada casserole).

The recipes are from several sources...Martha Stewart's Everyday Food (my favorite magazine), Eatingwell.com, and FoodNetwork (recipes from Ellie Krieger, a dietitian).

Broccoli, Chickpea, and Tomato Salad -

• Per serving - 131 calories, 5.9 g fat, 15.8 g carbohydrate, 5.5 g protein, 4.9 g fiber (exchanges: ½ protein, 1 fat, ½ starch, 1 ½ vegetable)
• Notes - Make this Sunday night, and have it for a healthy lunch all week; you could have it with some leftover grilled chicken or canned tuna (chunk light…packed in water!) and serve it over lettuce or spinach

Banana-Nutmeg Smoothie -

• Per serving - 120 calories, 1 g fat (0.5 g saturated), 25 g carbohydrate, 4 g protein, 2 g fiber (exchanges: 1 fruit, ¾ milk); I modified the original recipe by only using 2 bananas and using skim milk instead of whole
• Notes - Serve this for a quick breakfast, snack, or dessert; substitute cinnamon for the nutmeg if you like!

Edamame Spread -

• Per serving - 115 calories, 4.1 g fat, 10.4 g carbohydrate, 8.2 g protein, 4.2 g fiber (exchanges: 1 fat, 1 protein, ½ starch)
• Notes - Serve this as a dip for veggies…red bell pepper strips, carrot and celery sticks, radish and cucumber slices; this dip isn’t as “starchy” as other bean dips and would be a good snack (as long as you aren’t dipping with tortilla chips!)

Lemony Sautéed Shrimp with Broccoli and Peas -

• Per serving - 261 calories, 7 g fat (2 g saturated), 21.4 g carbohydrate, 30.4 g protein, 6.6 g fiber (exchanges: 3 ½ protein, 1 starch, 1 vegetable, 1 ½ fat); I modified the original recipe by only using 2 teaspoons of olive oil in step 1 (instead of 2 tablespoons of butter) and and using 1 tablespoon of butter in step 3
• Notes - Complete the meal and serve with a whole grain (brown rice, quinoa, or whole wheat pasta); this recipe takes a short cut by using frozen shrimp and peas...buying pre-chopped broccoli will make it even easier

Carrot-Cumin Slaw -

• Per serving - 100 calories, 7 g fat (1 g saturated), 9 g carbohydrate, 1 g protein, 3 g fiber (exchanges: 1 ½ fat, 1 ½ vegetable); I modified the original recipe by only using 2 tablespoons of canola oil instead of 1/4 cup
• Notes - I love slaw salads…I buy pre-shredded cabbage and carrots in the produce section; this one will go well with Mexican dishes…enchiladas, tacos, fajitas; add shredded chicken or canned black beans (rinsed and drained) and have this as a light lunch

Mixed Leaf Salad -

• Per serving - 48 calories, 3.6 g fat, 3.6 g carbohydrate, 1.2 g protein, 1 g fiber (exchanges: ½ fat, 1 vegetable)
• Notes - Makes 8 small servings (or 4 large); save time and buy 2 bags of mixed lettuce

Chilaquiles Casserole -

• Per serving - 245 calories, 10 g fat (4 g saturated), 31 g carbohydrate, 9 g protein, 6 g fiber (exchanges: 2 starch, 1 vegetable, 1 protein, 2 fat)
• Notes - Complete the meal and serve with “carrot-cumin slaw”; one serving of this casserole provides nearly 25% of the Daily Value for fiber; on the website, some of the readers suggest using less enchilada sauce to keep the casserole from being too runny

Turkey Mini Meatloaves -

• Per serving - 196 calories, 6 g fat (2 g saturated), 18 g carbohydrate, 19 g protein, 3 g fiber (exchanges: ½ starch, ½ vegetable, 1 fat, 2.5 protein)
• Notes - Complete the meal and serve with “mixed-leaf salad” and oven-roasted sweet potato wedges

Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti -

• Per serving - 332 calories, 10 g fat (3 g saturated), 39 g carbohydrate, 23 g protein, 8 g fiber (exchanges: 2 starch, 2 vegetable, 1.5 fat, 2.5 protein)

Lagniappe...

Someone sent me an email to let me know which recipes they tried/liked/didn't like (which I really appreciate!)...one of her favorites was Ellie's Balsamic Chicken with Baby Spinach.

Here is an article and comparison on oatmeal...see if your favorite brand is one of the best. As I mentioned in the last post, I eat oatmeal for breakfast a lot...I add fruit and a few nuts and drink a glass of milk...whole grains and fiber from the fruit/oats and protein from the milk and nuts keep me full all morning! I don't use instant packaged oatmeal because I prefer to be creative and create my own flavor combinations and avoid any additives and artificial ingredients.

Here is a comparison/article on cold breakfast cereals too.

A New Twist On an Old Favorite

I eat oatmeal for breakfast just about everyday...I love it because its good for me (oats are a whole grain), I can make a big batch and eat it all week, and it tastes like dessert!

On Sunday, I usually cook 2.5 cups of old-fashioned oats with 5 cups of water, a pinch of salt, vanilla, cinnamon, and honey (or sugar, usually about 2 - 3 tablespoons). Then I add about 3 pieces of fruit (chopped with skin on - whatever is in season...recently I've been using peaches or Asian pears that I get at the farmer's market) and 1/2 cup of nuts (usually toasted). I cook all of this on the stove over med-high heat until the all of the liquid has been absorbed. Last, I add a splash of milk to make the whole thing creamier.

I figure this makes about 6 1-cup servings. When I reheat an individual serving I add a little more milk and zap it in the microwave for 1-1/2 minutes. Delish! And per serving - 270 calories, 9 g fat (1 g saturated), 44 g carbohydrates, 6 g fiber, 7 g protein (exchanges: 2 starch, 1 1/2 fat, 1/2 fruit). Add a glass of milk (or a cup of coffee!) and you are good to go.

Last week I came across a recipe for Baked Oatmeal and decided I had to try it. I made a few changes and additions to the original recipe. The result? Perfect! Even my sister who doesn't usually eat oatmeal liked it. Here is my version:

Baked Oatmeal
(serves 4)

The sweetener, fruit, and nuts are all flexible. I've used brown sugar and honey, peaches and pears, and walnuts. I plan on trying apples and bananas too.

1 1/2 cups old fashioned oats
pinch salt
1/4 tsp cinnamon
3 Tbsp brown sugar
1 cup skim milk
2 cups water
1/4 tsp vanilla
1/4 cup walnuts, chopped (toasting is optional but good!)
2 large piece of fruit, thinly sliced

Pre-heat oven to 350°F.

In a greased 8 x 8 inch baking dish, combine all ingredients except for the fruit. Stir to combine. Layer in the slices of fruit, submerging some, in a pretty pattern. Bake for 40 - 45 minutes, until center is set.

Let cool slightly before serving or cool to room temperature, slice into squares, and refrigerate.

Per serving - 269 calories, 7 g fat (1 g saturated), 46 g carbohydrates, 9 g fiber, 7 g protein (exchanges: 2 starch, 1 fat, 1/4 milk, 1/2 fruit)

Let me know if you try it! I plan on experimenting with the recipe...I'm thinking lite coconut milk, mango, and macadamia nuts sounds good.

Lagniappe...

Do you eat out a lot?

You may be interested in this website. It offers healthier suggestions for several local restaurants.

Here is a video and an article about menu labeling (a law that has been passed in several US cities including New York and San Francisco). It requires that chain restaurants post nutrition information on the menu boards at their restaurants.

I think this is a great idea and hope one day Louisiana (and Texas!) pass similar laws...and if you do too, visit this link to send a message to the governor.

Here are some shocking items on menus of several chain restaurants and some tips on making better choices at a few restaurants.

Slow Down and Cook

My slow-cooker (or crock pot as my grandmother called it) and I do not have a very close relationship. I hardly ever use it...cooking is stress relief for me and using a slow-cooker would deprive me of that! But I don't have a husband, kids, etc. And I'm POSITIVE that one day my opinion of this will change...so I won't get rid of it just yet!

All of the following recipes are for a slow-cooker. It can be a huge time saver if you plan ahead, have all the ingredients on hand, and spend a little extra time in the morning. If you do this, you can have dinner ready in the evening without having to come home and cook.

As usual, I've included a salad...don't worry, it's not a slow-cooker recipe. "Chicken and Citrus Slaw" is from a new cookbook I was given, Cowgirl Cuisine. I love it (thanks Jill!!), but haven't cooked from it very much. However, I have made this recipe (with a few modifications). It was featured in Food and Wine magazine and is really good.

If you have never tried steel-cut oats, you should (see the following recipe for overnight oatmeal...in the slow-cooker!). Steel-cut oats, sometimes labeled "Irish oatmeal," look like small pebbles. They are whole oat groats with the oat kernel removed from the husk and then cut into 2 or 3 pieces (very little processing...a good thing). They have a slightly chewy texture and nutty flavor. Look for these brands near the other oats in the grocery store:

McCann's (this is what I buy)
Quaker
Hodgson Mill
Arrowhead Mills
Bob's Red Mill

In the recipe you should not substitute regular rolled oats, which have a shorter cooking time. I love steel cut oatmeal. I make a big batch once a week using the Quick Soak Method and freeze individual portions in zip-loc bags for a quick weekday breakfast (or you could just refrigerate it).

Chicken and Citrus Slaw -

• Per serving - 265 calories, 13 g fat (2 g saturated), 10 g carbohydrate, 28 g protein, 2 g fiber (exchanges: 4 protein, 2.5 fat, 2 vegetables); I modified the original recipe by omitting the tortilla (and 1/4 cup oil for frying)
• Notes - Tofu fills in for mayonnaise in this dressing, offering creaminess without fat. If you don’t like tofu or don't have any, you could use 4 – 5 tablespoons of low-fat plain yogurt…plain low-fat yogurt (9 cal per Tbsp) is a WAY better option than low-fat mayo (50 cal per Tbsp) or low-fat sour cream (19 cal per Tbsp); you could simplify by using bags of pre-shredded coleslaw mix and pre-shredded carrots and a pre-cooked rotisserie chicken; I personally don't like chipotle chile in adobo so I omitted it and added 2 tsp cumin

Overnight Oatmeal -

• Per serving - 193 calories, 3 g fat (0 g saturated), 35 g carbohydrate, 6 g protein, 9 g fiber
  (exchanges: 2 starch, 1/2 fruit)
• Notes - As I've already mentioned, do not substitute regular rolled oats, which have a shorter cooking time; freeze 1 cup portions in zip-loc bags for a quick breakfast…when ready to eat, remove oatmeal from bag, place in a bowl , and microwave until warm (you may need to add more milk or water if too thick); nutrition bonus…36% daily value of fiber; complete the meal with a glass of low-fat milk (cow's, soy, etc.)

Apple Confit -

• Per serving - 98 calories, 0 g fat, 26 g carbohydrate, 0 g protein, 4 g fiber (exchanges: 1 fruit, ½ starch)
• Notes - Complete the meal (it would be good for breakfast, a snack, or dessert) by serving with low-fat yogurt and a few tablespoons of toasted walnuts; I'm not sure if you could leave the apple skins on or not, but it would add more fiber!

Middle Eastern Lamb Stew -

• Per serving - 319 calories, 15 g fat (5 g saturated), 15 g carbohydrate, 30 g protein, 5 g fiber (exchanges: 3 fats, ½ starch, 1 vegetable, 3 protein)
• Notes - Complete the meal and serve with whole wheat couscous, bulgur, or brown rice and a salad

Curried Squash and Apple Soup -

• Per serving - 95 calories, 0.5 g fat (0.1 g saturated), 22 g carbohydrate, 3 g protein, 4 g fiber (exchanges: ½ fruit, 1 starch)
• Notes - This make-ahead recipe keeps in the refrigerator for up to four days and up to two months in the freezer; you could serve the soup garnished with a dollop of sour cream or plain low-fat yogurt and chopped cilantro

Slow Cooker Vegetable Minestrone -

• Per serving - 105 calories, 1 g fat (2 g saturated), 21 g carbohydrate, 5 g protein (exchanges: ½ starch, 2 vegetables)
• Notes - To up the fiber content, you could add 1 cup of uncooked pearled barley instead of the pasta...if you do use pasta go for whole wheat (or at least Barilla Plus, Ronzoni Smart Taste, or Ronzoni Healthy Harvest); you could add ANY other non-starchy vegetables you like (green beans, zucchini, cauliflower, squash, cabbage, okra, bell peppers)
  

Lagniappe...

Like Italian food? Here is an article to read before heading out to your favorite Italian restaurant. It gives best (and worst) options when dining at Olive Garden and Macaroni Grill, but you can apply the information to other Italian restaurants as well.

Meet Biscotti

My sister (and roommate now that I'm back in Louisiana) is living in NYC this summer doing a fashion internship with Mint. I decided that I needed a temporary roommate...meet Biscotti, aka Scotti, my new kitty (that's Frances, one of my little "sisters", holding the kitty).






He is so cute and very playful! I am enjoying his company (and so is Frances...Scotti has spent quite a bit of time in her baby carriage!).

All of the recipes are from a new cookbook that I bought earlier this year and love. "The Food You Crave" is the title and it's written by Ellie Krieger. As I've mentioned before, she is a dietitian/chef for the Food Network. All of her recipes on the Food Network website have the nutrition information posted. Go to the website and search for "ellie" (which I've done here) and it will show you all of her recipes. You can order the book on Amazon (if you buy it used its only about $16).

Of the following recipes, I've made and love the Thai Beef Salad. If you do nothing else, make the dressing...it is so good!

I've also been told by other TWL participants that the Balsamic Chicken with Baby Spinach, the Portobello Lasagna Rollups, and the Broccoli with Toasted Garlic are delish.

When I first sent these recipes for TWL it was Super Bowl time, so I included 2 dip recipes and one for chili (being "triple bean" its very high in fiber - 9 grams, 36% of your Daily Value). The Baba Ghanoush is a great dip...starch free and so good (its made with eggplant which when roasted gets really creamy).

Grilled Thai Beef Salad -

• Per serving - 345 calories, 18.5 g fat (4.5 g saturated), 12 g carbohydrates, 33 g protein, 1 g fiber (exchanges: 3.5 fat, 2 vegetables, 4 protein)
• Notes - I buy fresh ginger, cut off what I need, and store the rest in the freezer in a Ziploc bag…it will keep forever; you could (and should) add more veggies to this salad…shredded carrots, diced red bell pepper, snow peas...

Three Bean and Beef Chili -

• Per serving - 295 calories, 8 g fat (2.5 g saturated), 35 g carbohydrates, 22 g protein, 10 g fiber (exchanges: 1.5 fat, 1 vegetable, 2 protein, 2 starch)
• Notes - Chipotles are dried, smoked jalapenos and you can find them canned in adobo sauce (which is made from dried chiles, herbs, and vinegar) on the Mexican food isle...they are optional and I don't really like them and would probably leave them out; chop left-over chipotles and freeze them in small Ziploc bags with about 2 tablespoons in each bag

Balsamic Chicken with Baby Spinach -

• Per serving - 353 calories, 6 g fat (0.9 g saturated), 42 g carbohydrates, 34 g protein, 8 g fiber (exchanges: 1 fat, 2 vegetable, 1.5 starch, 4 protein)
• Notes - This recipe is great for a FAST week night dinner...less than 15 minutes! Look for whole wheat couscous by the rice that comes in clear plastic containers or by the boxed rice mixes (click here for some pictures/brands)

Fish Tacos with Chipotle Cream -

• Per serving (2 tacos) - 420 calories, 17 g fat (2 g saturated),41 g carbohydrates, 28 g protein, 5 g fiber (exchanges: 3.5 fat, 2 starch, 3 protein)
• Notes - Buy pre-shredded, bagged cabbage to save time and if you don’t want to make the chipotle cream, substitute store bought salsa

Portobello Lasagna Rollups -

• Per serving (one roll...not 2 like the link recommends) - 229 calories, 9 g fat (3.2 g saturated),28 g carbohydrates, 13 g protein, 6 g fiber (exchanges: 2 fat, 1 vegetable, 1 starch, 1 protein)
• Notes - Complete the meal and serve with Broccoli with Toasted Garlic (see recipe below)

Pork Au Poivre -

• Per serving - 235 calories, 10 g fat (3 g saturated), 2 g carbohydrates, 30 g protein, 0 g fiber (exchanges: 2 fat, 4 protein)
• Notes - Don’t overcook the pork…it easily will become tough and dry if you do; complete the meal and serve with a baked potato and steamed green beans; just so you know, poivre, pronounced PWAHV-r, is French for pepper

Broccoli with Toasted Garlic -

• Per serving - 73 calories, 4 g fat (0.5 g saturated), 8 g carbohydrates, 3 g protein, 3 g fiber
  (exchanges: 1 fat, 1.5 vegetable)

Babaganoush -

• Per serving (1/3 cup) - 75 calories, 4 g fat (0.5 g saturated), 9 g carbohydrates, 2.5 g protein, 4 g fiber (exchanges: 1 vegetable, 1 fat)
• Notes - Tahini is ground sesame seed paste common in Middle Eastern cooking and can be found on the ethnic foods isle in most grocery stores...you could substitute olive oil or unsweetened peanut butter in a pinch; serve with vegetables sticks/slices (red bell pepper, celery, cucumber), baked tortilla chips, or whole wheat pita bread

Five Layer Mexican Dip -

• Per serving (1/2 cup) - 140 calories, 8 g fat (2 g saturated), 15 g carbohydrates, 5 g protein, 5 g fiber (exchanges: 1 starch, 1.5 fat, 0.5 protein)
• Notes - The jalapeno and chipotle are optional; each serving has 5 grams of fiber!

Here are some interesting links:

Whole Grains - why you need them, where to get them, and how not to be fooled when shopping

Oatmeal - if you are inspired after reading the previous article, this is a new oatmeal to try...a little less processed than most Quaker instant varieties

Have a great week!