Broccoli, Rice, and Cheese Casserole
Ingredients
1/2 cup onion, chopped
1/2 cup celery, chopped
2 Tbsp Light butter
2 cups cooked white rice
8 oz shredded fat-free cheddar cheese
10 oz Campbell's 98% Fat-Free Cream Of Mushroom Soup
10 oz cooked frozen chopped broccoli, cooked
Instructions
Saute in butter; set aside. Mix all ingredients together in casserole dish. Bake at 350 degrees for 45 minutes, uncovered.
Serves: 8
Wednesday, May 5, 2010
Tuesday, May 4, 2010
Maryland Crab Cakes
Maryland Crab Cakes
Source: NCBEACHES
Ingredients
1 egg
2 tablespoons light mayonnaise
1 teaspoon dry mustard
½ teaspoon ground black pepper
1 teaspoon Old Bay seasoning
2 teaspoons Worcestershire sauce
Dash of Tabasco sauce
1 pound lump or backfin crabmeat, picked over for shells
¼ cup cracker crumbs
Instructions
In a blender or mixing bowl, combine the egg, mayonnaise, mustard, pepper, Old Bay, Worcestershire sauce and Tabasco sauce. Mix until frothy. Place the crabmeat in a bowl, sprinkle on the cracker crumbs and pour the egg mixture over the top. Gently toss or fold the ingredients together, taking care not to break up the lumps of crabmeat.
Form the cakes by hand or with an ice cream scoop into rounded mounds about 3 inches in diameter and 1 inch thick. Do not pack the batter too firmly. The cakes should be as loose as possible, yet still hold their shape. Cakes may be sautéed, broiled or deep fried in oil heated to 375 degrees. If deep fried, drain on paper towels. Cooking time is brief, about three minutes on each side or until the cakes are nice and brown. Serves 4.
164 Calories, 5g Fat, trace Dietary Fiber
Source: NCBEACHES
Ingredients
1 egg
2 tablespoons light mayonnaise
1 teaspoon dry mustard
½ teaspoon ground black pepper
1 teaspoon Old Bay seasoning
2 teaspoons Worcestershire sauce
Dash of Tabasco sauce
1 pound lump or backfin crabmeat, picked over for shells
¼ cup cracker crumbs
Instructions
In a blender or mixing bowl, combine the egg, mayonnaise, mustard, pepper, Old Bay, Worcestershire sauce and Tabasco sauce. Mix until frothy. Place the crabmeat in a bowl, sprinkle on the cracker crumbs and pour the egg mixture over the top. Gently toss or fold the ingredients together, taking care not to break up the lumps of crabmeat.
Form the cakes by hand or with an ice cream scoop into rounded mounds about 3 inches in diameter and 1 inch thick. Do not pack the batter too firmly. The cakes should be as loose as possible, yet still hold their shape. Cakes may be sautéed, broiled or deep fried in oil heated to 375 degrees. If deep fried, drain on paper towels. Cooking time is brief, about three minutes on each side or until the cakes are nice and brown. Serves 4.
164 Calories, 5g Fat, trace Dietary Fiber
Monday, May 3, 2010
Making Healthy Changes
Here is the latest email from Dr. Jacobs.
5 Keys to Making Healthy Changes
By RealAge
Want to be a healthier eater, a more interesting partner, a faster worker, a better parent? You may know exactly what it takes, yet something holds you back from doing it.
To break the bonds that keep you clinging to harmful habits and unproductive behavior, heed some real-life lessons and advice from Lisa Oz -- writer, actress, producer, president of Oz Works, mother of four, and (yes) wife of "America's Doctor," Mehmet Oz, MD.
Breaking the Chains
The real key to lasting change -- always passing up doughnuts for a fat-free yogurt with berries, for instance -- lies somewhere between what we know and what we do. It's what we think. So if change has you stymied, try these five thought-changers from Lisa's new book, US: Transforming Ourselves and the Relationships That Matter Most.
1. Create a compelling reason to change. "I've learned to link the idea of healthy eating to things that really, really matter to me, like being a better mom by setting a good example for my kids or staying sexy so Mehmet stays interested. This raises the stakes," writes Lisa.
2. Don't associate pain with the desired action. "I find something in the new behavior that I can enjoy so that needing to be disciplined is no longer a factor," she writes. "Since most forms of exercise are anathema to me, I make running palatable by letting myself watch TV only when I am on the treadmill."
3. Disrupt the routine. Have a habit you'd like to break, like smoking or swearing? Lisa proposes disrupting the routine in a surprising way. "When you catch yourself in the middle of an unwanted action," she writes, "insert a completely incongruous word, thought, or action." For example, if you catch yourself cussing like a sailor, say "lemon custard," hop backward, or think about naked windsurfing.
4. Change the story. What story are you telling yourself that makes it harder to change? When you hear it in your head, Lisa recommends breaking the pattern by mixing it up. "One way is to change nouns," Lisa writes. "For example, if the story is 'I would be happy if only Johnny would get back together with me,' try 'My dog, Fifi, would be happy if only Johnny would get back together with me.' The whole thing becomes absurd, and the story loses some of its power over you."
5. Don't wait until you feel like changing. Act even when you don't want to. Sometimes you just need to do it. The purpose and the passion will come once you're engaged.
5 Keys to Making Healthy Changes
By RealAge
Want to be a healthier eater, a more interesting partner, a faster worker, a better parent? You may know exactly what it takes, yet something holds you back from doing it.
To break the bonds that keep you clinging to harmful habits and unproductive behavior, heed some real-life lessons and advice from Lisa Oz -- writer, actress, producer, president of Oz Works, mother of four, and (yes) wife of "America's Doctor," Mehmet Oz, MD.
Breaking the Chains
The real key to lasting change -- always passing up doughnuts for a fat-free yogurt with berries, for instance -- lies somewhere between what we know and what we do. It's what we think. So if change has you stymied, try these five thought-changers from Lisa's new book, US: Transforming Ourselves and the Relationships That Matter Most.
1. Create a compelling reason to change. "I've learned to link the idea of healthy eating to things that really, really matter to me, like being a better mom by setting a good example for my kids or staying sexy so Mehmet stays interested. This raises the stakes," writes Lisa.
2. Don't associate pain with the desired action. "I find something in the new behavior that I can enjoy so that needing to be disciplined is no longer a factor," she writes. "Since most forms of exercise are anathema to me, I make running palatable by letting myself watch TV only when I am on the treadmill."
3. Disrupt the routine. Have a habit you'd like to break, like smoking or swearing? Lisa proposes disrupting the routine in a surprising way. "When you catch yourself in the middle of an unwanted action," she writes, "insert a completely incongruous word, thought, or action." For example, if you catch yourself cussing like a sailor, say "lemon custard," hop backward, or think about naked windsurfing.
4. Change the story. What story are you telling yourself that makes it harder to change? When you hear it in your head, Lisa recommends breaking the pattern by mixing it up. "One way is to change nouns," Lisa writes. "For example, if the story is 'I would be happy if only Johnny would get back together with me,' try 'My dog, Fifi, would be happy if only Johnny would get back together with me.' The whole thing becomes absurd, and the story loses some of its power over you."
5. Don't wait until you feel like changing. Act even when you don't want to. Sometimes you just need to do it. The purpose and the passion will come once you're engaged.
Manley Family Update: From Jon Manley
This is what Jon Manley posted on Facebook this morning.
Jon Manley - My dear sweet Elizabeth passed away this morning about 7:25. We all appreciate your prayers. For everyone praying for a miracle, please don't think that there was not one. The miracle is how many people were touched by her life and our struggle. We thank you all for your prayers and support, and would appreciate contin...ued prayer. We will post information about memorial services soon.
Please continue to keep this family in your prayers.
Jon Manley - My dear sweet Elizabeth passed away this morning about 7:25. We all appreciate your prayers. For everyone praying for a miracle, please don't think that there was not one. The miracle is how many people were touched by her life and our struggle. We thank you all for your prayers and support, and would appreciate contin...ued prayer. We will post information about memorial services soon.
Please continue to keep this family in your prayers.
Three-Cheese Chicken Penne Florentine
Three-Cheese Chicken Penne Florentine
Source: Cooking Light, MARCH 2006
You also can cook the pasta mixture in individual eight-ounce ramekins; bake for 15 minutes.
Ingredients
1 teaspoon olive oil
Cooking spray
3 cups thinly sliced mushrooms
1 cup chopped onion
1 cup chopped red bell pepper
3 cups chopped fresh spinach
1 tablespoon chopped fresh oregano
1/4 teaspoon freshly ground black pepper
1 (16-ounce) carton 2% low-fat cottage cheese
4 cups hot cooked penne (about 8 ounces uncooked tube-shaped pasta)
2 cups shredded roasted skinless, boneless chicken breast
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese, divided
1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
1/2 cup 2% reduced-fat milk
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup, undiluted
Instructions
Preheat oven to 425°.
Heat olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms, onion, and bell pepper; sauté 4 minutes or until tender. Add spinach, oregano, and black pepper; sauté 3 minutes or just until spinach wilts.
Place cottage cheese in a food processor; process until very smooth. Combine spinach mixture, cottage cheese, pasta, chicken, 3/4 cup cheddar cheese, 1/4 cup Parmesan cheese, milk, and soup in a large bowl. Spoon mixture into a 2-quart baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup cheddar cheese and remaining 1/4 cup Parmesan cheese. Bake at 425° for 25 minutes or until lightly browned and bubbly.
Yield: 8 servings (serving size: about 1 cup)
CALORIES 345 FAT 9.7g FIBER 2.1g; Points 7
Source: Cooking Light, MARCH 2006
You also can cook the pasta mixture in individual eight-ounce ramekins; bake for 15 minutes.
Ingredients
1 teaspoon olive oil
Cooking spray
3 cups thinly sliced mushrooms
1 cup chopped onion
1 cup chopped red bell pepper
3 cups chopped fresh spinach
1 tablespoon chopped fresh oregano
1/4 teaspoon freshly ground black pepper
1 (16-ounce) carton 2% low-fat cottage cheese
4 cups hot cooked penne (about 8 ounces uncooked tube-shaped pasta)
2 cups shredded roasted skinless, boneless chicken breast
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese, divided
1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
1/2 cup 2% reduced-fat milk
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup, undiluted
Instructions
Preheat oven to 425°.
Heat olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms, onion, and bell pepper; sauté 4 minutes or until tender. Add spinach, oregano, and black pepper; sauté 3 minutes or just until spinach wilts.
Place cottage cheese in a food processor; process until very smooth. Combine spinach mixture, cottage cheese, pasta, chicken, 3/4 cup cheddar cheese, 1/4 cup Parmesan cheese, milk, and soup in a large bowl. Spoon mixture into a 2-quart baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup cheddar cheese and remaining 1/4 cup Parmesan cheese. Bake at 425° for 25 minutes or until lightly browned and bubbly.
Yield: 8 servings (serving size: about 1 cup)
CALORIES 345 FAT 9.7g FIBER 2.1g; Points 7
Sunday, May 2, 2010
Herbed Chicken Parmesan
Herbed Chicken Parmesan
Source: Cooking Light, NOVEMBER 2003
We recommend rice-shaped orzo pasta with this saucy entrée, but you can serve spaghetti or angel hair pasta instead.
Ingredients
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
1/4 cup dry breadcrumbs
1 tablespoon minced fresh parsley
1/2 teaspoon dried basil
1/4 teaspoon salt, divided
1 large egg white, lightly beaten
1 pound chicken breast tenders
1 tablespoon butter
1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1/3 cup (1 1/2 ounces) shredded provolone cheese
Instructions
Preheat broiler.
Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.
Yield: 4 servings
CALORIES 308 FAT 10.4g FIBER 1.8g; Points 7
Source: Cooking Light, NOVEMBER 2003
We recommend rice-shaped orzo pasta with this saucy entrée, but you can serve spaghetti or angel hair pasta instead.
Ingredients
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
1/4 cup dry breadcrumbs
1 tablespoon minced fresh parsley
1/2 teaspoon dried basil
1/4 teaspoon salt, divided
1 large egg white, lightly beaten
1 pound chicken breast tenders
1 tablespoon butter
1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1/3 cup (1 1/2 ounces) shredded provolone cheese
Instructions
Preheat broiler.
Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.
Yield: 4 servings
CALORIES 308 FAT 10.4g FIBER 1.8g; Points 7
Saturday, May 1, 2010
Junior Mint Brownies
Junior Mint Brownies
Source: Cooking Light, MARCH 1999
Ingredients
Cooking spray
1/4 cup butter or stick margarine
32 (about 3 ounces) creamy, small-size mints in pure chocolate (such as Junior Mints)
1 cup all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
2/3 cup sugar
1/3 cup unsweetened cocoa
1 large egg
1 large egg white
Instructions
Preheat oven to 350 degrees.
Coat bottom of an 8-inch square baking pan with cooking spray.
Combine butter and mints in a 2-cup glass measure; microwave at high 30 seconds or until soft. Stir until smooth, and set aside.
Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, soda, and salt in a bowl. Combine sugar, cocoa, egg, and egg white in a large bowl; beat at medium speed of a mixer until well-blended. Add mint mixture; beat well. Add flour mixture; beat at low speed just until blended. Pour batter into prepared pan. Bake at 350 degrees for 20 minutes or until a wooden pick inserted in center comes out clean; cool completely on a wire rack.
Yield: 16 brownies (serving size: 1 brownie)
Nutritional Information:
Calories 121; Fat 3.9g; Protein 2.1g; Carbohydrate 19.5g; Fiber 0.2g
Points+ 3
Source: Cooking Light, MARCH 1999
Ingredients
Cooking spray
1/4 cup butter or stick margarine
32 (about 3 ounces) creamy, small-size mints in pure chocolate (such as Junior Mints)
1 cup all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
2/3 cup sugar
1/3 cup unsweetened cocoa
1 large egg
1 large egg white
Instructions
Preheat oven to 350 degrees.
Coat bottom of an 8-inch square baking pan with cooking spray.
Combine butter and mints in a 2-cup glass measure; microwave at high 30 seconds or until soft. Stir until smooth, and set aside.
Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, soda, and salt in a bowl. Combine sugar, cocoa, egg, and egg white in a large bowl; beat at medium speed of a mixer until well-blended. Add mint mixture; beat well. Add flour mixture; beat at low speed just until blended. Pour batter into prepared pan. Bake at 350 degrees for 20 minutes or until a wooden pick inserted in center comes out clean; cool completely on a wire rack.
Yield: 16 brownies (serving size: 1 brownie)
Nutritional Information:
Calories 121; Fat 3.9g; Protein 2.1g; Carbohydrate 19.5g; Fiber 0.2g
Points+ 3
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