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| Dinner (63) | 2013-04-29 14:05:21  Roasted Veggies The USDA MyPlate guidelines (www.chooseMyPlate.gov) recommend that half of our plates should be filled with fruits and vegetables for a balanced meal. Keeping our super easy roasted veggies on hand will help you fill half that plate in a snap. This recipe works with almost any vegetable that doesn’t wilt. Try different varieties of squash, root veggies, broccoli, Brussels sprouts, cauliflower, peppers, onions, mushrooms, asparagus, eggplant, and even cherry tomatoes. Preheat oven to 400 degrees. Roughly chop enough vegetables to fill a large serving bowl. Add 2T olive oil and toss to coat. Cover 2 baking sheets with nonstick aluminum foil and spray with nonstick cooking spray. (you can also roast on parchment paper if you prefer) Spread veggies out over 2 trays. Lightly sprinkle with Kosher salt. Season with pepper, thyme or any of your favorite spices. Bake for 40 minutes stirring once or twice. Keep in the refrigerator for several meals over a few days. If cooking tomatoes, add halfway through cooking time. The nutrient content of this recipe will vary greatly depending on what you choose to roast. Generally, ½ cup of cooked vegetables equals one serving, and we need a few servings per meal to equal our optimal daily intake of produce. This is generally a total of 8-12 servings depending on your caloric needs. Once you start roasting on a regular basis, you’ll be hooked! 2013-02-10 19:32:17 
Spinach and White Bean Quesadilla When you are tight on time, grab a meal that’s packed with protein and fiber. Our favorite meal, that can be prepared in just 5 minutes, is a quesadilla. It’s healthy, filling and will give you lasting energy! We packed our quesadilla with spinach, white beans and reduced-fat cheese and of course used whole wheat tortillas. We love this meal for many reasons; to start the beans are loaded with vitamins, minerals, fiber and protein. The spinach is extremely high in antioxidants, high in iron and calcium, as well as packed with fiber. The reduced-fat cheese is rich in calcium and is a good quality protein, and the whole wheat tortillas are packed with more fiber. This protein and fiber rich meal will keep you feeling satisfied longer, will help stabilize your blood sugar and give you long-lasting energy. Mix it up by adding your favorite beans, vegetables or reduced-fat cheese. The possibilities are endless. Serve this as a delicious Meatless Monday meal!
Ingredients: 2 whole wheat tortillas (approximately 100 calories each) olive oil non-stick spray 1 cup baby leaf spinach ½ cup white beans, rinsed & drained ½ cup reduced-fat mozzarella cheese Directions: Heat a skillet over medium-high and coat with non-stick spray. Place 1 whole wheat tortilla in the center of pan. Add on top of the tortilla baby leaf spinach, while beans, and reduced-fat shredded mozzarella cheese. Top with the other tortilla. Once the bottom tortilla is golden brown, approximately 1-2 minutes, flip it to the other side. Brown and remove the quesadilla from the pan. Slice the tortilla and serve. Serves 1 440 calories, 11 grams fiber, 30 grams protein
2013-02-03 16:30:05  Tamari Freekeh with Sesame Chicken, Scallions and Cashews If you are asking, “What’s Freekeh?”, you are in for a treat. It’s a process which means “to rub” in Arabic. It was created by accident nearly 2,000 years ago when a Middle Eastern village was attacked and their crop of young green wheat was set ablaze. The crafty villagers rubbed off the chaff, cooked it up and Freekeh was born. It is similar to brown rice with a chewier texture and a nuttier flavor. Freekeh is a healthy, whole grain with 8 grams of protein and 4 grams of fiber per serving. It is simple to cook, just like rice. It’s vegetarian, vegan, sustainably produced and not bioengineered. Freekeh Foods, the brand I used in this recipe, produces 3 delicious flavors: Original, Rosemary Sage, and Tamari. We were lucky enough to receive samples at a trade show and here is the result: 1 bag Tamari flavored Freekeh (approx. 1 ¼ cups dry)
Serves 4 Tips and Twists: Freekeh Foods is a client of NutritionBabes, LLC. We were not compensated for this post. 2013-01-27 19:15:34  Spicy Gluten Free Chicken Tenders These chicken tenders are flavorful AND gluten free. The trick is using brown rice cereal instead of traditional bread crumbs. Get the kids involved and let them crush the rice cereal, it’s simple and fun. Cut them into easy dipping strips for a party! Makes 5 servings 2 cups crispy brown rice cereal Per serving: Tips and Twists: 2013-01-22 19:51:15 
Chicken Vegetable Soup with Freekeh Freekeh (pronounced free-kah) is a delicious, nutritious grain made from roasted green grains. It is a ancient Middle Eastern dish that is becoming quite trendy here in the United States. Some would say Freekeh is a Superfood as its nutritional attributes are superior compared to other grains. Freekeh has at least 4 times as much fiber as some other comparable grains, it’s packed with protein and has a low glycemic index. Freekeh is easy to cook and is a great addition to sweet and savory recipes.
Each month we participate in a recipe challenge by The Recipe Redux, a website founded by Registered Dietitians. The recipe challenge involves us making over an existing recipe in a healthier way, or inventing a new one based on the "theme". This month's theme is “A Trend in Every Pot”. We picked a new trendy food for 2013 and added it to our recipe makeover. An old time favorite, Chicken and Rice Soup was made a bit healthier with our new found food fave– Freekeh! Ingredients: 3 boneless chicken breasts Directions: In a large stock pot add chicken and cover with 4 cups of cold water. Bring to a boil, cover pot, and lower heat to a simmer. Cook approximately 12-15 minutes. Remove chicken from pot, let cool and shred with a fork. Set chicken aside. Discard water in pot. In same pot, add olive oil and heat over medium-high. Add carrots, celery, mushrooms and onions. Cook until tender, approximately 10 minutes. Add chicken broth, freekeh, dill and chicken. Add pepper to taste. Cover, reduce heat, and simmer until Freekeh is tender, approximately 30 minutes. Enjoy! Serves 6 Per serving
2013-01-13 20:55:16  Chicken Penne Pesto Makes 4 servings: Tips and Twists: 2012-11-21 18:07:42 
Roasted Parsnip & Carrot Soup Thanksgiving is by far my favorite holiday, as well as my family’s. My mother hosted Thanksgiving dinner for over 40 years until I took it over after I was married. I learned to love to cook from my mother and she taught me that the fewest ingredients are best. She always filled our table with fresh, colorful vegetable dishes where you could actually see and taste the vegetables. They weren’t covered with marshmallows or mixed with cheese. My mother’s recipes typically included all or some of the following: olive oil, onions, garlic, salt and pepper, and most of these dishes were typically roasted. The smell of caramelized vegetables in the oven always brought us running. Many of these roasted vegetables were pureed into soup. Whatever combination served that year always tasted fabulous! For many years, the soup was served as an appetizer, but we found we could never get enough. We now serve this family favorite along with the other sides in larger bowls…it’s that good! This recipe was created for The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in a healthier way, or invent a new one based on the “theme”. This month’s theme is “Vintage Side Dishes”. Ingredients: 2 pounds parsnips, peeled and cut into 1 inch slices 2 pounds carrots, peeled and cut into 1 inch slices 1 large yellow onion, chopped 2 Tablespoons olive oil 1 teaspoon kosher salt 8 cups low sodium chicken stock, plus additional to thin to desired consistency olive oil non-stick spray
Directions: Spray sheet pan with nonstick spray. Place parsnips, carrots and onions on sheet pan and toss in olive oil and kosher salt. Roast vegetables for approximately 35 – 40 minutes, turning half way through, and allowing them to become tender and caramelize. Onions should be translucent. Remove from oven when done. In a food processor or small blender, puree vegetables in small batches while slowly adding chicken broth. An immersion blender is another option as well. Once pureed, pour soup into a stockpot and simmer until heated through. Makes 10 servings. Per serving: 124 calories, 2.5 g fat, 0 mg chol, 312 mg sodium, 6 g fiber, 4 g protein
2012-10-18 10:39:46 
Garlic Tofu and Spaghetti Squash Spaghetti squash is a fruit, yellow/orange in color, that when cooked the flesh falls into strands like spaghetti. This is a perfect food to make with the kids…they will be amazed and eager to try it! Spaghetti squash is a great substitute for pasta. A fall fruit that is high in folic acid, vitamin A, beta carotene and is low in calories and gluten-free! Get creative, include the kids and have some fun…enjoy!
Ingredients: 1 spaghetti squash, approximately 5-6 pounds ¼ cup water 3 tablespoons olive oil, separated 3 tablespoons garlic 2 (14 ounces) firm Tofu, drained & cut into 1 inch cubes ½ teaspoon salt ½ teaspoon black pepper ½ yellow onion, diced 1 red bell pepper, chopped 1 yellow bell pepper, chopped 2 cups white mushrooms, thinly sliced 6 ounces fresh baby spinach 6 tablespoons Pecorino Romano grated cheese
Directions: Preheat oven to 375 degrees.
Slice spaghetti squash in half lengthwise; remove seeds and place cut side down in shallow baking pan. Add water to bottom of pan. Bake for 30 minutes then turn spaghetti squash cut side up and bake for an additional 30 minutes.
Meanwhile, in a large sauté pan, add 1 tablespoon of olive oil, garlic and onions. Sauté until onions are translucent. Add tofu, salt and pepper and sauté an additional 5 minutes. Remove from pan and set aside, covered.
In the same skillet, add 1 tablespoon of olive oil, red and yellow peppers and sauté for approximately 5 minutes or until tender. Add mushrooms and sauté an additional 5 minutes. Remove from heat and add peppers and mushrooms to tofu.
Add 1 tablespoon of olive oil and spinach to same skillet and sauté over medium-high heat until just wilted. Add tofu mixture back to skillet and mix together. Remove from heat and cover.
Remove spaghetti squash from oven and allow to cool just enough until you can handle. With a fork, scoop and separate squash strands. In a large bowl, toss spaghetti squash and tofu/vegetable mixture. Serve in 6 individual bowls with 1 tablespoon of Pecorino Romano grated cheese on top. Enjoy!
Per serving: 275 calories, 15 g fat 4 g sat fat, 5 mg cholesterol, 350 mg sodium, 3 g fiber, 3 g sugar, 14 g protein
Tips and Twists: Vary the added vegetables to satisfy your taste buds; make sure to add lots of color. Add pine nuts or your favorite nut for added flavor. Do you like heat? Add crushed red pepper to mix it up.
2012-10-16 19:02:21  Tofu Panko Parmesan To celebrate October as National Breast Cancer Awareness Month, The Soyfoods Council is challenging The Recipe ReDux members to inspire family, friends and readers to add more soyfoods to their diet by creating recipes using one of the most versatile soy foods available - tofu. To be honest, I generally do not cook with tofu so this was an interesting challenge. Years ago, I tried to substitute extra firm tofu in place of chicken in a parmesan recipe. At the time, I wasn’t thrilled with the result. Then I realized that using Panko would add the crispiness it was missing. This recipe received “a thumbs up” from my husband, someone who never eats tofu on purpose. Serve it alone as an appetizer, or add sautéed spinach and a small amount of whole grain pasta for an entrée. Serves 4: 14oz package of Extra Firm Tofu By posting this recipe we are entering a recipe contest sponsored by The Soyfoods Council and are eligible to win prizes associated with the contest. We were not compensated for our time. 2012-08-21 23:27:10 
NutritionBabes Lobster Taco This month’s Recipe Redux challenge is to make over your “Most Memorable Vacation Meal”. As I received this challenge to my inbox, my husband and I were heading North to Maine’s Southern Coast for vacation. Folded on our dashboard was a week old Wall Street Journal Travel section, boasting the top spots for lobster rolls. My husband was not just thinking about hiking and kayaking, he was on a mission. I suddenly knew exactly what this month’s Recipe Redux would be; with a few healthier twists, the classic lobster roll that typically includes mayonnaise, butter, and white bread, was about to change and become Gluten Free! Enjoy! 1 ½ cups green cabbage, shredded ¼ cup carrots, shredded ¼ cup plain Greek yogurt (separated) salt and pepper to taste 2 yellow tomatoes, chopped ¼ cup cilantro, diced ½ small red onion, diced 1 avocado cut in ½ inch cubes 1 lime 8 oz lobster meat, cooked and chopped ¼ teaspoon curry ¼ teaspoon cumin ¼ teaspoon chili powder 6 yellow corn taco shells Preheat oven to 350 degrees. In a small bowl combine cabbage and carrots with 2 T plain Greek Yogurt. Add salt and pepper to taste and set aside. In another bowl, combine yellow tomatoes, cilantro, onion, avocado and juice of half a lime and set aside. Mix together lobster meat, remainder of plain Greek Yogurt (2T), curry, cumin and chili powder. Toast tortilla shells on a cookie sheet for approximately 4 minutes. Evenly distribute cabbage slaw, lobster salad and top with tomato salsa in each taco shell. Serve with sliced lime. Makes 6 tacos Nutrient Analysis per taco 225 calories, 9 g fat, 1 g sat fat, 5 g fiber, 16 g protein
Tips and Twists: Cabbage slaw, tomato salsa and lobster salad can be made ahead of time, covered, refrigerated and served the following day. If making the recipe ahead of time, cut and add avocado to salsa before serving. Frozen lobster meat is a convenient choice; defrost in refrigerator the day before and drain in a colander before mixing. Lobster can be substituted for shrimp, tilapia or your favorite fish.
2012-08-02 14:32:08  Lemon Chicken 4 boneless skinless chicken breast halves (1-1/2 pounds) 2 Tablespoons white whole wheat flour or Gluten Free All purpose Flour 2 Tablespoons extra virgin olive oil 2 Tablespoons chopped garlic ¼ teaspoon kosher salt juice of one lemon ½ cup chicken broth ½ cup white wine 2 lemons, sliced 2 Tablespoons fresh Italian parsley Preheat oven to 350 degrees. Flatten chicken evenly, about 1 inch thick. Dust chicken with flour and set aside. In a large sauté pan, over medium high heat, add olive oil and garlic. Do not allow garlic to brown. Season chicken with Kosher salt and add chicken to the pan. Brown chicken, approximately 2 minutes, on each side. Add lemon juice, chicken broth and wine to pan, heat another 1 – 2 minutes. Move sauté pan into oven and bake for approximately 10 minutes (if pan is not oven safe, transfer chicken and sauce to an oven safe dish). Remove chicken from pan and set aside. Heat sauce over medium high heat until boiling. Reduce heat and simmer until reduced to half. Remove sliced lemons, pour sauce over top, and place back lemon slices on chicken. Add parsley over top and serve. Lemon chicken pairs nicely our Tomato and White Bean Salad. 1 serving = 1 (4 oz) chicken breast 325 calories, 12 g fat, 3.5 g sat fat, 100 mg cholesterol, 325 mg sodium, 34 g protein
2012-07-13 10:12:06 
Scallops, White Beans and Kale I lb. large sea scallops 1/8 teaspoon salt 1/4 teaspoon black pepper 3 slices turkey bacon (such as Applegate Farms www.applegatefarms.com) 1 1/2 lbs kale 2 Tablespoons olive oil, separated into 1 Tablespoon each 2 teaspoons garlic, minced 1 small sweet onion, diced 1/2 cup low sodium chicken broth 1 can (14 oz) white kidney beans 3 teaspoon red wine vinegar Thoroughly dry scallops on a paper towel. Evenly season scallops with salt and pepper on both sides and set aside. Cook turkey bacon in a medium pan until crispy. Use a paper towel to absorb grease from bacon, dice and set aside. Tear off tough stems and veins from kale leaves and discard. Chop leaves of kale into 1 inch pieces. Using the same pan as the turkey bacon and over medium high heat, add 1 T of olive oil, garlic and onions. Sauté until onions are translucent and add chopped kale. Continue to sauté until kale is bright green. Add chicken broth and cover pan to cook for approximately 5 minutes. Remove cover and stir until all the liquid is evaporated. Add white beans and turkey bacon, mix and beans are heated through. Meanwhile, in another pan and add 1 T of olive oil over medium high heat, add scallops. Sear scallops until cooked through, allowing them to caramelize on both sides, approximately 5-7 minutes depending on thickness of scallops. Add vinegar to kale and mix through. Divide kale and beans amongst 4 plates and add scallops on top. Serve immediately. Makes 4 servings Per serving: Tips and Twists Change up the beans to meet your preference. Add additional favorite veggies to add more color and flavor. Not a fan of vinegar? Lemon juice works well too. This dish also works well over rice or quinoa. Enjoy!
2012-07-09 21:55:05  Grilled Chicken & Veggie Wraps 4 whole wheat flour tortillas (100 calories each), lightly grilled Divide and layer all ingredients to make 4 wraps. Per serving: Tips and Twists: -For extra flavor, brush the chicken and mushrooms with balsamic vinegar prior to grilling.
2012-05-23 17:04:13 
Ground Turkey Kebabs We’ve spiced up the BBQ with a twist of Greek! The Mediterranean diet is a way of eating that focuses on consuming many vegetables, fruits, whole grains, olive oil, low fat dairy and lean meat. It incorporates the basics of healthy eating with traditional cooking styles of countries bordering the Mediterranean Sea. So, we’ve brought a little bit of Greece to your grill that everyone will love. Enjoy! 8 oz sliced mushrooms, rinsed and drained well 1 teaspoon extra virgin olive oil 1 cup water 1/2 cup quinoa 1 lb. ground turkey meat (93% lean or less) 1 Tablespoon enchilada sauce seasoning packet
Soak kebab skewers for at least 30 minutes in cool water. Heat olive oil in a medium size pan and sauté mushrooms until tender. Drain mushrooms in colander over sink and allow to cool. Dice mushrooms or pulse in food processor and set aside. Meanwhile in a sauce pan boil 1 cup of water, add 1/2 cup quinoa and bring back to a boil, cover, cook over medium heat for approximately 6-8 minutes or until all water is absorbed. Remove from heat, fluff, cover and let stand for 10 minutes. In a large bowl, add ground turkey, seasoning, mushrooms and quinoa and mix until well combined. Roll meat into a ball and put one on each skewer. Place skewers on a cookie sheet. Flatten each ball into a thick oval shaped patty. Makes 8 (4 oz) ground turkey kebabs. Place all kebabs in refrigerator for at least 30 minutes or overnight. Preheat grill to medium heat and lightly oil grate. Grill Kebabs on each side approximately 5 minutes or until cooked through. Serve with cut-up veggies, grilled pita and our Tzatziki-Cucumber Yogurt Dip. Delicious! Makes 8 (4 oz) portions. 1 skewer = 1 serving Nutrient Analysis per serving for ground turkey patty only 145 calories, 5 g fat, 1 g sat fat, 125 mg sodium, 2 g fiber, 14 g PRO
2012-04-29 23:14:47  Mediterranean Salad with Greek Yogurt Balsamic Vinaigrette
5 oz spring mix greens 15 oz can chick peas, rinsed 1 lb heirloom tomatoes, chopped 2 cucumbers, peeled and chopped 2 oz slivered almonds 1/2 red onion, diced Add greens to a large bowl. Decorate top of greens with chick peas, tomatoes, cucumbers, almonds and red onions. Serve dressing on side.
NutritionBabes Greek Yogurt Balsamic Vinaigrette 1/4 C Extra Virgin Olive Oil Combine all ingredients into a small bowl and whisk until well combined. Makes 8 servings
2012-03-27 10:13:48  Spinach and Mushroom Quinoa 1 cup quinoa, pre-rinsed Combine Quinoa and chicken broth in a sauce pan. Bring the mixture to a vigorous boil and then lower the heat, cover, and simmer until quinoa is tender, about 10-15 minutes. Quinoa should be chewy with white spiral-like threads around each grain. Meanwhile, in a large saute pan heat olive oil and garlic. Add mushrooms and saute for approximately 5 minutes over medium heat. Fold in spinach and continue to mix for approximately 2 minutes or spinach is limp. Add cooked quinoa to saute pan and combine well. Serves 8. 1/2 cup (loosely packed) Per Serving:
2012-03-13 15:10:16  Broiled Salmon over Sautéed Cabbage with Turkey Bacon Salmon: 4 (4 oz) salmon fillets
Cabbage: 4 slices turkey bacon 1 Tablespoon extra virgin olive oil ¾ of a yellow onion, shredded and chopped 1 Tablespoon crushed garlic ½ head green cabbage, shredded and chopped
Preheat broil Grease broil pan with non stick spray. Add salmon fillets and broil for 5 – 7 min until cooked through or reaches an internal temperature of 145 degrees. In a large skillet, cook turkey bacon over medium high heat turning until crispy. Remove bacon and place on a plate covered with a paper towel to absorb grease. Add oil into pan of bacon drippings. Sauté onions and garlic until onions are translucent. Add cabbage and cover with a lid. Stir occasionally making sure to scrape the bottom of the pan. Dice cooked bacon and add to pan. Sauté approximately 10 – 15 minutes until cabbage is limp and translucent. Makes 4 servings Per serving 320 calories, 18g fat, 3g sat fat, 81 mg chol, 200 mg sodium, 3 g fiber, 30 g protein (salmon and cabbage) Tips and Twists: Serve this holiday alternative with a slice of our NutritionBabes Irish Soda Bread and Organic Honey Mustard on the side. 2012-02-19 19:36:51 
Roasted Beet and Pear Salad with Citrus Vinaigrette 1 cup baby spinach leaves On 2 plates spread spinach leaves on the perimeter and place tufts of the arugula in the center. On 4 sides of each plate layer an orange slice, pear slice and beet slice. If beet slices remain, chop them into small pieces and sprinkle on the center of plate. Scatter goat cheese and pecans. Divide dressing and pour evenly over salad. **Slice pear into circles without removing the seeds. Remove the center of each slice that contains any core or seeds. When you layer the salad, cover the hole in the pear by placing the beet over it. To roast beets: Scrub well, place in foil and seal foil like a packet. Place in 400 degree oven for approx 1 hour or until tender. Wait until cool enough to handle and peel. Serves 2
2012-02-17 19:53:49  Collard Green and White Bean Chicken Soup 1 T extra virgin olive oil Heat large pot with lid over medium to medium-high heat. Add olive oil and sauté garlic for approx 15-20 seconds. Add collard greens and sauté until wilted, approx 3 minutes. Add salt, then chicken broth, beans and Pecorino Romano cheese. Cover, reduce heat slightly and simmer until heated through approx 10-15 minutes. Add chicken (and noodles) and heat through. Season with salt and pepper to taste. Garnish with a sprinkle of cheese. Serves 4 (dinner portion, without noodles) This recipe is gluten free without the addition of the optional whole grain egg noodles. 2012-02-12 21:59:05 
So Easy Barramundi Nonstick cooking spray Serves 2. Tips and Twists:
2012-01-31 13:44:12 
Chicken Cacciatore Serve over a whole grain such as whole wheat pasta, brown rice or quinoa. Serves 6
2012-01-31 13:40:13 
Panko Eggplant Parmesan 1 eggplant (approx 1 ¼ lbs) Assembly: Makes 5 servings: For a gluten-free option, choose gluten-free breadcrumbs or Quinoa flakes.
2012-01-22 20:59:00 
Winter White Chili 1 ¼ pounds lean ground turkey or chicken Heat a large pot or stock pot over medium-high heat. Add turkey/chicken and cook until no longer pink, drain, and remove from pot. Wipe out pot with paper towel or wash if necessary. Return to medium heat and add 2 tsp light olive oil. Add onions and sauté until softened, approx 5 minutes. Add chilies, oregano, cumin and cayenne. Cook stirring occasionally for approx 5 minutes. Add beans and broth, increase heat to medium high and bring to a simmer. Cook for additional 20 minutes, stirring occasionally. Add vinegar and cooked turkey/chicken and cook for additional 5 minutes. Serves 6: Tips and Twists:
2012-01-14 13:01:11 
Balsamic Chicken with Mushrooms 1 pound boneless chicken breast (either tenderloins or cut into 1 inch strips) Place flour in a gallon sized plastic bag, add chicken and shake to coat. Add 1 tsp olive oil and cooking spray to pan, sauté chicken for 3 minutes. Add garlic and turn chicken. Add mushrooms and cook for 3 minutes. Add balsamic vinegar, chicken broth and thyme. Cover and cook on medium to medium-low heat for approximately10 minutes until chicken is cooked through. Remove chicken only, raise heat to medium/high and cook uncovered for 7-10 minutes or until sauce reduces to desired consistency. Serve over brown basmati rice or other favorite whole grain. Makes 3 servings:
2011-11-12 16:10:43 
Ginger-Honey Salmon 4 (4 oz each) portions of salmon filets Preheat broiler In a large Ziploc bag combine ginger, soy sauce, honey and orange juice. Mix all ingredients well by kneading sealed bag. Add salmon and knead sealed bag again. Place sealed bag on a plate in the refrigerator for 10-15 minutes. Spray broiler pan with non stick spray. Remove salmon from marinade. Allow marinade to drip off into bag before placing on greased pan (at least 1/2 the marinade should remain in bag). Discard remaining marinade. Broil salmon about 6 inches from heat source for approximately 6-8 minutes or until flakes when touched with a fork. Serves 4. 350 calories, 10 g fat (1.5 g sat fat, 2 g poly fat, 4.5 g mono fat) 70 mg chol 200 mg sodium, 24 g protein
2011-11-10 22:49:18 
Chicken Noodle Soup This is a fabulous recipe to double or triple and keep on hand! I love to triple this recipe when I have time on a Sunday afternoon. I then have extra stock and chicken for recipes during the week. The chicken is great thrown in soups or salads as well as for chicken salad sandwiches for the kid’s lunchboxes! Enjoy! Stock ingredients: 1 (4-5 pound) roasting chicken Ingredients to serve soup: 1 ½ cups carrots, sliced ½ inch thick Combine chicken, carrots, celery, onions, dill, mushrooms and salt in a large stockpot. Add 3 quarts of water and bring to a boil. Once boiling, lower heat and simmer for 1 hour. Pull out chicken from stockpot, remove meat and place in sealed container in refrigerator. Return the carcass of the chicken back to the stockpot and continue to simmer up to 3 hours uncovered. Strain all of the contents of the pot through a colander. Place stock in small containers to cool and place in refrigerator. Allow stock to cool over night. Remove surface fat in the morning. Your stock is now ready! To serve the soup, heat the stock in a large pot with carrots, celery, dill and noodles. Dice reserved chicken, approximately 1 ½ cups, and add to stock. Simmer over low heat approximately 10 minutes or until vegetables and noodles are tender. Makes 6 servings. Tips and Twists: Making this stock ahead of time and freezing it in small containers is a great way to have a quick week day meal! It’s also good to have on hand in the freezer when a cold takes you by surprise. The extra chicken from the reserved roaster is also great for chicken salad! Check out our Chicken Salad recipe with Greek Yogurt!
2011-10-28 22:25:48 
NutritionBabes Chicken Marsala The traditional version of this dish is delicious, but a little lacking in color. We have spruced up the beauty and the nutrition with added sundried tomatoes and asparagus. Whole grain flour and bread crumbs add extra fiber. We served this dish on a bed of quinoa with pine nuts. Pick your favorite whole grain side: brown rice, whole wheat couscous, quinoa or whole wheat pasta and enjoy! 1 ½ pounds chicken breast (thinly sliced or pounded to even thickness) Season flour with black pepper, dredge chicken in flour. Heat large pan sprayed with nonstick spray and 2 tsp olive oil on medium-high heat. Sauté chicken for approximately 5 minutes. When bottom side is browned, turn and add mushrooms. Cook for about 3 minutes until second side of chicken is browned. Heat cup of water in microwave for 1 minute, add broth packets and stir. Add wine to broth and pour into pan. Simmer for 2 minutes. Add sundried tomatoes and chopped asparagus, and gently combine. Remove pan from heat and transfer contents to a baking dish and top with breadcrumbs. Bake in preheated 325 degree oven for approx 25 minutes. Serve over quinoa or other favorite whole grain side dish. Serves 4. 306 calories, 8g fat, .7g sat fat, 453mg sodium, 4g fiber, 4g sugar, 42g protein (Chicken Marsala only, side dish is extra)
2011-09-24 19:33:19 
NutritionBabes Noodle Pudding NutritionBabes Noodle Pudding is much lower in calories, fat and cholesterol than a traditional noodle pudding. It's a sweet addition to any holiday meal or other celebration. Always a crowd pleaser and simple to prepare, it will become a family favorite. Enjoy!
8oz dry wide high fiber egg noodles or other whole grain egg noodles Spray a 9x13 glass or Corningware pan with nonstick cooking spray and set aside. Cook noodles to lower end of cooking range on package directions. Meanwhile, preheat oven to 400 degrees. Drain noodles and transfer to a large bowl. Add butter and sugar, stir until well combined. Add remaining ingredients except cinnamon and combine well. Pour mixture into pan and sprinkle top heavily with cinnamon. Bake for 15 minutes at 400F and then lower temperature to 325F and bake for 1 hour. Remove from oven and let set for 5-10 minutes. Cut into 24 pieces. Makes 24 servings: 149 calories, 1g fat, .5g sat fat, 4mg chol, 127mg sodium, 2g fiber, 13g sugar, 8g protein
Tips and Twists: You can add different dried fruits to change the flavor. Apricots, dates, pineapple or other favorites work well. If you wish to lower the sugar content even further, you can replace 2 teaspoons with one packet of Truvia or stevia.
2011-09-20 23:53:38 
Italian Meatballs
Italian Meatballs are great to make on the weekends when more time is available and to serve them all week long in many different meals. Our healthier version of Italian Meatballs will impress you with their fabulous taste.
1 pound lean ground beef (preferably grass fed) Preheat oven to 350 degrees Combine all ingredients, except marinara sauce, in a large bowl and mix well. Heat the marinara sauce on stove top over medium-low heat. Roll ground beef mixture into 24, 1 inch balls. Place meatballs on a broiler pan sprayed with nonstick spray. Broil 4 inches away from heat until cooked through, approximately 10 minutes. (internal temperature of 165 degrees) Add meatballs to sauce, cover and cook approximately 10 minutes. Serve with your favorite whole-wheat pasta, as an appetizer or on a mini whole-wheat bun for the perfect slider. Enjoy!
2011-08-10 23:05:24 
Falafel Chip Crusted Chicken Strips Falafel Chip Crusted Chicken Strips are a delicious, gluten-free alternative to traditional chicken tenders. Falafel Chips are a Kid Kritics approved food. Check it out at www.kidkritics.com. These versatile chicken strips are excellent additions to wraps, salads, and school lunches to create a protein packed meal. 1 pound raw chicken breasts, pounded to even thickness Preheat oven to 350 degrees. Pound raw chicken breasts so they are of even thickness. Crush falafel chips in a baggie with a rolling pin or in a food processor until they are slightly larger than bread crumbs. Pour chips onto a plate and press chicken breasts into chips until thoroughly coated. Spray nonstick baking sheet with cooking spray. Place chicken breasts on baking sheet and lightly spray the outer chip coating with cooking spray. Bake for 25-30 minutes or until internal temperature is 165 degrees. Slice and serve with organic ketchup or other favorite condiment. Serves 4 170 calories, 5g fat, 73mg chol, 152mg sodium, 1g fiber, 25g protein
We received product samples to use in this recipe. We were not compensated for our time. 2011-08-04 22:49:36 
Vegetable Quinoa
2 cups quinoa, rinsed 4 cups low sodium chicken broth 1 pint cherry tomatoes, sliced in half 5 oz fresh baby spinach 2 cups sweet corn kernels (about 4 ears), grilled in husk and cut free from cob (frozen corn, cooked can be used as well) 2 Tablespoons pecorino romano cheese
Combine quinoa and broth in a medium saucepan; bring to a boil. Cover, reduce heat and simmer approximately 10 minutes until liquid is absorbed. Remove from heat, let stand for 10 minutes and then fluff with a fork. Toss together well in a large bowl warm quinoa, cherry tomatoes, spinach, sweet corn and Pecorino Romano cheese. Serve immediately.
Makes 8 servings
(per serving) 200 calories, 3 g fat, 0 mg chol, 60 mg sodium, 5 g fiber, 9 g protein
Tips and Twist: This recipe is perfect with our Garlic Shrimp recipe, simply add in the shrimp along with the vegetables. Vary the vegetables according to your preferences, remember to make it colorful.
**Correction: This recipe was originally posted incorrectly. We apologize for any inconvenience.
2011-08-04 22:39:58  Baked Crab Cakes
1 pound lump crab meat 3/4 cup whole wheat bread crumbs 1 teaspoon Worcestershire sauce 2 Tablespoons lemon juice ( 1 lemon) 1 teaspoon Old Bay seasoning 3/4 cup red bell peppers, finely chopped 1 scallion with green top, finely chopped 2 eggs lightly beaten 1 dash hot sauce Non-stick cooking spray
Preheat oven to 400 degrees
Mix all ingredients well. Roll into 2 inch balls and flatten. Place on cookie sheet sprayed with non-stick cooking spray. Bake until golden brown on bottom, about 10 minutes, Gently flip and bake another 5-10 minutes until golden brown on both sides.
Makes 12 crab cakes. Serve with our Tzatziki-Cucumber Yogurt Dip
1 serving = 2 crab cakes 120 calories, 8 g fat, 250 mg sodium, 1.5 g fiber, 14.5 g protein
2011-07-25 10:00:31  NutritionBabes Tuna Vegetable Salad 2 cans Wild Planet, Wild Albacore Tuna - no salt added with liquid (www.wildplanetfoods.com) 1/2 cucumber, peeled, seeded and diced 1 can (15 oz) Garbanzo beans, rinsed and drained 1 tomato, seeded and diced 1/2 small red onion, peeled and diced 1/2 red pepper, seeded and diced 2 carrots, peeled and diced 4 tablespoons canola mayonnaise 1/2 recipe of NutritionBabes Balsamic Dressing 1 head romaine lettuce leaves
When using Wild Planet Tuna, there is no need to drain liquid. Place tuna in a medium size bowl and break apart well with a fork. Add remaining ingredients except lettuce and mix well. Break apart lettuce leaves and place on 4 plates, add 1/4 of tuna mixture on top of each plate. Garnish with lemon wedges.
Makes 4 servings 290 calories, 14g fat, 1.25g sat fat, 1 g mono fat, 2.5 g poly fat, 24 mg chol, 300 mg sodium, 5 g fiber, 26 g protein.
If using another tuna beside Wild Planet you will need 4 (5 oz) cans of Chunk White Tuna, drained and rinsed. Substitute your favorite vegetable and beans, anything goes!
2011-07-13 14:40:28 
Wheat Berries with Pine Nuts and Currants Olive oil non-stick cooking spray Dressing: To make the dressing: In a small bowl, combine vinegar, maple syrup, salt and pepper. Whisk in olive oil until nicely combined. Pour over the wheat berry salad and gently mix to coat evenly. Give the salad time to cool and let the flavor develop. It’s wonderful the next day! Serves 6: Tips and Twists: The Earthly Choice wheat berries are parboiled, therefore you only need to cook them for about 15 minutes. Check your wheat berries to make sure, otherwise you will need to cook them for over an hour. This recipe can be lightened slightly by using lite or sugar free maple syrup. Also, if pine nuts and currants are hard to find, you may use raisins, dried cranberries, dried cherries, or toasted slivered almonds as well.
2011-06-27 13:02:47 
Chicken and Vegetable Kabobs
1 pound chicken, cut into 1 inch cubes 1 red pepper, cut into 2 inch pieces 1 yellow pepper, cut into 2 inch pieces 1 zucchini, cut into 1 inch slices 2 sweet onions, cut into wedges 2 portions of NutritionBabes Balsamic Dressing Recipe Skewers (if using wood skewers, soak in water up to 30 minutes prior to adding chicken and vegetables
Preheat grill to medium-high heat and lightly grease grill. In a large resealable plastic bag add Balsamic Dressing Recipe, chicken, peppers, zucchini and onions. Seal bag and refrigerate up to 5 hours. Remove chicken and vegetables from dressing and discard remaining dressing. Alternate chicken and vegetables on skewers. Grill kabobs until chicken is cooked through and vegetables are tender. Serve immediately.
Tips and Twists: Slice up other desired vegetables to add on your skewers. Try shrimp, scallops or another lean cut of beef in place of chicken. Serve with our Quinoa or Wheat Berry recipe. Enjoy! 2011-06-14 14:31:32 
Wheat Berries with Roasted Tomatoes and Carrots
1 cup wheat berries (peferably a brand that has been parboiled) 2 1/2 cups water 1/2 pint cherry tomatoes 1 cup carrots, diced 1/2 cup sweet onion, diced 1/8 teaspoon kosher salt 1/2 cup light feta cheese nonstick spray Preheat oven to 400 degrees. Combine wheat berries and water in a sauce pan and bring to a boil. Lower heat and simmer covered until wheat berries are tender, approximately 15 minutes. Meanwhile, spray a sheet pan with nonstick spray and roast tomatoes approximately 15 – 20 minutes until tender. In a large sauté pan, heat oil and add carrots and onion, sauté until onions are translucent and carrots are tender. Combine wheat berries, tomatoes, salt and feta in sauté pan and heat through. Serve warm or chilled.
Serve with our Garlic Shrimp!
Serves 4
Tips and Twists: Your choice of nuts can be combined for added flavor. Switch up the vegetables for variety or for your preference. Make it a meal and add chicken, shrimp, scallops or lobster. Goat cheese also works well instead of feta. Enjoy!
2011-06-14 14:24:43  Tilapia with Mango and Peach Salsa 1 cup mango, peeled and diced 1 cup peaches, peeled and diced 1 cup tomatoes, diced 1/2 cup red onion, diced 1 teaspoon lime juice 1 Tablespoon fresh cilantro 1/8 teaspoon kosher salt 3/4 cup orange juice, separate out 2 Tablespoons 4 (4 oz) Tilapia Loins Pour orange juice (separate out 2 T and set aside) into Ziploc bag with tilapia. Seal and place in refrigerator for 10 minutes. Preheat grill to medium-high heat. Combine mango, peaches, tomatoes and onion with lime juice, cilantro and remainder of orange juice. Place tilapia on well greased grill. Cook approximately 5-7 minutes, turning once or until internal temperature is 145 degrees. Plate fish and top with salsa. Enjoy! Makes 4 servings. Tips and Twists: Any fish or chicken would work well with the salsa. Chopped avocado would also work well, simply add on top with salsa. The fish and salsa create a great salad over greens. Enjoy!
2011-06-14 14:22:59  Grapefruit and Avocado Salad 1 grapefruit, peeled and white pith cut away and segments cut from between membranes to release grapefruit segments 1 avocado, sliced into 1/2 inch slices 1/2 pound red leaf lettuce 2 tablespoons olive oil 2 tablespoons white wine vinegar 1 teaspoon garlic, minced 1 tablespoon honey mustard (such as Annie's Organic Honey Mustard www.annies.com) 1 teaspoon lemon juic 1 teaspoon lime juice 1/8 teaspoon salt Wash lettuce well and pat dry with a paper towel. Break lettuce into bite size pieces and place in medium size bowl. Slice grapefruit wedges into quaters as well as avocado slices. Mix remaining ingredients in mini food processor or mix very well with a wisk. Drizzle dressing on salad and lightly toss. Serve immediately. Makes 4 servings. 175 calories, 14 g fat, 2 g sat fat, 100 mg sodium, 5 g fiber, 2 g protein Tips and Twists Make this salad a meal and add grilled chicken, shrimp or salmon. Add your choice of nuts or light cheese to mix it up. Enjoy! 2011-06-01 23:27:19  Mediterranean Mussels 1 pint cherry tomatoes 1/8 teaspoon kosher salt 2 Tablespoons olive oil 2 teaspoons garlic crushed 1 small yellow onion, chopped 2 Tablespoons basil, diced 2 Tablespoons parsley, diced 1 pound mussels, rinsed and cleaned nonstick spray
Preheat oven to 400 degrees. On a greased pan with nonstick spray roast cherry tomatoes with kosher salt sprinkled on top. Roast tomatoes for approximately 15 - 20 minutes or until tomatoes start to wrinkle and release juices. Meanwhile, in a large pan heat olive oil over medium high heat with garlic and onions. Saute until onions are translucent and add roasted tomatoes, basil and parsley. Saute with tomatoes another 3 minutes and add mussels. Increase the heat to high and cook mussels until all are open, stirring occasionally. Once mussels are open, lower heat and simmer another 4 minutes or until heated through. Serve immediately. Enjoy! Tips and Twists Serve as an appetizer or over whole wheat pasta for dinner. This recipe can also be offered alone with a chunk of whole wheat bread for dipping! Garnish with additional basil or parsley. 2011-06-01 23:26:00  Grilled Eggplant with Goat Cheese 1 eggplant, sliced 1/2 inch thick 1 Tablespoon olive oil 1/8 teaspoon kosher salt 2 oz goat cheese NutritionBabes Balsamic Dressing Prepare and grease grill to high heat. Brush olive oil on eggplant slices and sprinkle with kosher salt. Place on greased grill for approximately 15 minutes, turning half way through or until tender. Place on platter, sprinkle with goat cheese and drizzle Balsamic Dressing. Can be served warm or chilled. Enjoy! Tips and Twists 2011-05-27 08:50:58  Grilled Vegetable Platter
4 sweet red peppers, cored, seeded and cut in quarters 4 sweet orange peppers, cored, seeded and cut in quarters 4 medium green zucchini, cut lengthwise into ¼ inch thick strips 4 medium yellow summer squash, cut lengthwise into ¼ inch thick strips 8 portobello mushrooms, stems removed 2 red onions, cut in ½-inch thick rings 3 Tablespoons olive oil ¼ teaspoon kosher salt ¼ teaspoon pepper
Grease and preheat grill to high heat. Brush vegetables with olive oil; sprinkle with salt and pepper. Place on grill and close lid, turning once, until vegetables are tender and lightly charred, approximately 15 minutes.
Tips and Twists:
This can be made with your vegetables of choice. Choice a good variety of vegetables and arrange then on a large platter for a colorful presentation. This recipe can be served warm or cold. The vegetables can be offered as a side dish, the mane fare or as toppings for your favorite BBQ meats. Enjoy!
2011-05-25 00:23:22  Cheeseburger Sliders 2 large onions, sliced ¼ inch thick 2 tablespoons olive oil 2 ½ pounds ground beef (7-10% fat, preferably grass fed) Dash of salt and fresh ground pepper to season meat ¾ pound light Jarlsberg or light Swiss cheese, sliced thin 5-6 large vine ripened tomatoes, sliced ½ inch thick 20 dinner rolls (preferably whole wheat)
Shape ground beef into 1 ½ inch diameter balls. Flatten to 3 inch patties. Prepare barbeque to medium-high to high heat. Grill patties until cooked to desired doneness, approximately 4 – 5 minutes for medium well. Add slice of cheese during last 2 minutes of cooking. If desired, toast cut side of roll on grill about 1 minute. Place patties on dinner rolls, add slice of tomato and onions on top. Serve immediately. Tips and Twists:
2011-05-24 23:56:40  NutritionBabes Cabbage Soup This recipe incorporates many powerhouse foods. It’s packed with vitamin C, potassium and fiber. This soup is perfect to make ahead and reheat later for a quick meal. Enjoy! 3 Tablespoons olive oil, separated Makes 6 servings 1 serving = 2 cups Tips and Twists 2011-05-15 18:57:34  Arugula and Asparagus Salad 16 asparagus spears 1/2 teaspoon olive oil 1/8 teaspoon kosher salt 4 handfuls of arugula (about 4 oz each) 2 oz goat cheese, crumbled NutritionBabes Balsamic dressing recipe Preheat grill to high heat. Lightly coat asparagus with olive oil and salt. Grill asparagus for 2-3 minutes or until desired consistency. Separate arugula amongst 4 plates. Sprinkle goat cheese equally on each plate and top with 4 asparagus spears each. Drizzle with balsamic dressing. Enjoy! Serves 4 180 calories, 12 g fat, 4 g sat fat, 15 mg chol, 235 mg sodium, 4 g fiber, 9.5 g protein
2011-05-04 19:07:48 
NutritionBabes Zucchini, Tomato and Onion Bake Spring vegetables and herbs can create an endless combination of healthy and yummy dishes. This recipe can be served as a side dish to accompany almost anything. It’s wonderful with fish, chicken, barbeque meats or any other protein source you prefer. It’s very simple and so pretty on the table. 1 large zucchini, sliced very thin 1 small yellow onion, sliced very thin 1 ½ teaspoons olive oil 2 medium vine tomatoes, sliced thin 1 Tablespoon fresh parsley 5 fresh basil leaves ¼ teaspoon Kosher salt ¼ teaspoon black pepper ¼ cup Parmesan cheese, grated Olive oil flavored cooking spray Preheat oven to 350 degrees. In a bowl, combine zucchini, onions and olive oil. Add parsley, basil, salt and pepper and combine well. Spray an oven safe dish with olive oil cooking spray. Create a pattern of alternating 3-4 zucchini slices with onion mixture and a slice of tomato until all the vegetables are in the dish. Top with a light mist of olive oil cooking spray. Sprinkle top with Parmesan cheese. Cover with foil and bake for 30 minutes. Remove foil and continue to bake another 20-25 minutes until cheese is nicely browned and vegetables are soft. Makes 4 servings 63 calories, 2.7g fat, 1.2g saturated fat, 5mg chol, 256mg sodium, 2g fiber, 3.8g sugar, 4g protein. Tips and Twists: This can be made with your vegetables of choice. If you need to lower the sodium content, use less added salt. You may also experiment with your favorite herbs. Garlic, thyme and rosemary are other suggested additions if you wish to increase the flavor. Reduced fat Parmesan cheese can also be used to slightly decrease the fat and calorie content.
2011-05-04 17:13:11  Zucchini Au Gratin Zucchini is a very versatile summer squash that can be eaten in anything from soups, salads, kabobs, side dishes, and even dessert. Here is a favorite side dish that can be paired with almost any lean meat, or as the main fare for a yummy vegetarian meal. 3 large or 4 medium zucchini, sliced very thin 2 teaspoons olive oil 5-6 fresh basil leaves, chopped or ½ teaspoon jarred 8oz 2% (reduced fat) shredded mozzarella or Italian blend cheese ¼ cup grated parmesan cheese 1 Tablespoon fresh parsley, chopped ½ cup whole grain seasoned bread crumbs Preheat oven to 350 degrees. In a large bowl, combine olive oil and zucchini. Add basil, cheeses and parsley, and combine well. Spray a large casserole dish with nonstick spray. Pour mixture into casserole and cover with ½ cup whole grain bread crumbs. Cover with foil and bake for 30 minutes. Remove foil and continue cooking for 20 minutes. Serves 6 209 calories, 9 g fat, 3.7g saturated fat, 17 mg chol, 417mg sodium, 3g fiber, 3g sugar, 16g protein Tips and Twists: Look for a variety of bread crumbs that has the lowest sodium you can find. Bread crumbs are notoriously high in sodium. You can lower the calorie and fat content by using fat free shredded cheese or using less than 8oz. You can also use fat free or reduced fat parmesan cheese to save a few calories and fat grams, this recipe is analyzed using the regular version. 2011-05-03 14:14:48  NutritionBabes Frittata A frittata is an Italian egg-based dish similar to a quiche or an omelet. Typically a frittata includes ingredients such as cheese, vegetable or meats. The eggs of a frittata are beaten more vigorously in order to incorporate more air to allow for a deeper filling with a fluffier result. We’ve made a healthier version of a cheese and vegetable frittata. Serve it up on a relaxing Sunday morning, your next hosted luncheon or for dinner. It can be served warm or cold, as well as being prepared the night before and reheated in the morning for a quick breakfast. Pair the NutritionBabes Frittata with a fresh salad, whole wheat bread, beans, fresh fruit or olives. Preheat oven to 375 degrees. Cover a cookie sheet with nonstick spray and roast sweet potatoes for approximately 10 minutes. Heat oil in nonstick oven-safe sauté pan over medium-high heat, add garlic and onions and heat for approximately 1 minute. Add asparagus and red peppers, sauté until vegetables are tender, approximately 7 – 8 minutes. In a medium sized bowl vigorously beat eggs, egg whites, kosher salt, mix well. Beating the egg whites at room temperature will allow for fluffier eggs. Once potatoes are tender, add to vegetables along with egg mixture. Sprinkle cheese evenly over eggs. Heat pan of egg mixture over medium-high heat until eggs set and top remains a bit runny. Next, transfer the pan with the eggs into the oven for approximately 6-8 minutes. Allow frittata to cool approximately 5-10 minutes before slicing. Makes 6 serving. Tips and Twists: Get creative and mix-up the vegetables and cheeses. Lean cuts of meats can be added as well. Look for eggs that are fortified with omega-3s, such as Egglands Best www.egglandsbest.com. If you do not have a non-stick pan, add the egg mixture to a pie pan or make 6 individual frittatas in a cupcake pan. Either pan used should be sprayed non-stick spray. Bake in oven for approximately 10-15 minutes or until golden brown on top. Prepare frittata ahead of time and reheat for a quick grab and go breakfast or pack for lunch. Enjoy! 2011-04-20 14:54:31  NutritionBabes Vegetable Lasagna Our vegetable lasagna is a great meal to make with the kids! Chop up all the vegetables ahead of time and let them pile on the layers themselves. Kids are more receptive to try their own creations! You can add many different vegetables, let them explore and pick their own to add. Enjoy! 12 whole wheat lasagna noodles 2 tablespoons olive oil 1 tablespoon minced garlic 1 cup fresh mushrooms, chopped 1 cup fresh spinach, chopped 1 cup fresh carrots, chopped 3 cups light ricotta cheese ¼ cup grated parmesan cheese 3 cups reduced fat shredded mozzarella cheese 2 (25 oz) jars of tomato sauce
Preheat oven to 350 degrees. Bring a large pot of water to a boil. Add lasagna noodles and cook according to directions on the box; drain. In a skillet over medium-high heat, add olive oil and garlic. Heat for 1 minute and add mushrooms, spinach and carrots. Sauté vegetables for approximately 5 minutes. Transfer vegetables into a colander in the sink, allowing them to drain and cool. Combine ricotta cheese, parmesan cheese, 2 cups of the mozzarella cheese and vegetables. Mix well. Cover bottom of a 9 x 13 inch baking dish with ½ cup of tomato sauce and then layer 3 noodles on top. Spread 1/3 of cheese/vegetable mixture over noodles. Spread 1 cup of sauce over the cheese. Repeat for 2 more layers. Once the last layer of noodles is placed, add 1 cup of tomato sauce and remaining 1 cup of mozzarella cheese on top. Cover the dish with aluminum foil and bake for 1 hour. Cool 15 minutes before serving. Heat remainder of the tomato sauce and serve on the side. Makes 12 servings Tips and Twists: Using a low sodium sauce or adding less salt to your own sauce helps cut back the sodium in your meal. The cheeses already contain a significant amount to add enough flavor to the dish. If you or your family is not receptive at this time to consuming whole wheat pasta, try an alternative that is higher in fiber. These items have a consistency and texture closer to white pasta. And as mentioned before, get creative and add your own variety of vegetables. They will all taste amazing!
2011-04-15 07:18:48  Roasted Sweet Potatoes and Pears
2 large sweet potatoes, peeled and cut into cubes 3 firm Bartlett pears, seeded and cut into cubes 1 tablespoon olive oil 1 tablespoon honey ¼ cup orange juice ½ teaspoon ground cinnamon ½ teaspoon kosher salt ½ cup pecan halves ¾ cup golden raisins
Preheat oven to 350 degrees
In a large casserole dish add sweet potato and pear cubes. Gently mix in remaining ingredients until all are well coated.
Cover with aluminum foil and bake for 45 minutes. Uncover, gently mix and bake for another 30-45 minutes. Mix again and serve immediately, enjoy! Serves 14 Tips and Twists: This recipe works well with a variety of different fruits such as prunes, figs or apples. Also, many different nuts can be substituted to meet your preferences. Mix it up to please all of your guests!
2011-04-08 23:17:32  Carrot, Butternut Squash Soup This soup is a NutritionBabes favorite! It is good as a meal, but it also makes a fantastic appetizer when entertaining. Serve it in small cups and pass them around to your guests. Our soup is gluten-free and dairy-free. Enjoy! 1 pound carrots, peeled Preheat oven to 400 degrees. Cut all carrots, butternut squash, turnips and sweet potato into 1 inch cubes. Spray sheet pan with nonstick spray. Place all vegetables on sheet pan and toss in olive oil and kosher salt. Bake for approximately 35 – 40 minutes until tender, turning vegetables half way through. After vegetables are cooked, puree with chicken stock in food processor or blender in small batches. Once pureed, pour soup into medium size pot and simmer for about 20 minutes and heated through. Garnish with fresh flat leaf parsley or whole wheat croutons! Makes 6 (2 cups) servings Tips and Twists: 2011-03-02 11:44:29  Shrimp Pesto Pasta The secret to this gourmet tasting meal is a jar of pesto. It allows the preparation of this dish in less than 30 minutes. You don’t even need to defrost the shrimp! 8 ounces whole wheat angel hair pasta, dry Boil water to cook pasta in a separate pot. When ready, cook pasta according to directions on package and set aside. Heat sauté pan to medium-high heat and add olive oil. Add ½ teaspoon garlic and sauté mushrooms for 3-5 minutes. Add spinach and cook until wilted, about 2-3 minutes. Remove veggies from pan and set aside. Add shrimp to pan with other ½ teaspoon garlic and saute until shrimp is pink and cooked through. Drain extra liquid from pan. Add back vegetables, including tomatoes and heat through. Add pasta and pesto to pan, stirring to coat well. Add parmesan cheese to taste. Serves 4 Tips and Twists: If you prefer a more intense flavor, add more pesto. 1 tablespoon is enough for a flavorful dish while keeping the calorie count in check. Use more mushrooms, spinach, and tomatoes if desired. Exact measurements are not necessary. Angel hair makes the dish more delicate, but any shape pasta will do. Many people will say that any cheese with fish is a no-no, but the parmesan is a low calorie way to enhance the flavor of the pesto. 2011-02-25 11:05:41 
Paprika Chicken Stew Stews are a wonderful tool to have in your recipe arsenal. They can be prepared to serve several people at one meal, or to be enjoyed a few days in a row as leftovers. Also, freezing portions to be heated later can save precious time on busy weeknights. This Paprika Chicken Stew makes 9 servings, and is chock full of antioxidants and Vitamin C, with very little added salt. Warm up your winter nights by serving this stew over your favorite whole grain noodles. Increase or decrease the red pepper flakes to control the “heat”. 2 ½-3 pounds boneless chicken breast, cubed Makes 9-10 servings, 1 cup chicken/sauce mixture: 238 calories, 6g fat, 91mg chol, 238mg sodium, 3g fiber, 6.5 g sugar, 32g protein Serve over 1 cup of whole wheat egg noodles for an additional: 180 calories, 1g fat, 10mg sodium, 6g fiber, 1g sugar, 7g protein. Tips and Twists: For a gluten free option, serve over 1 cup gluten free pasta, quinoa, brown rice or other favorite gluten free grain.
2011-02-16 12:01:22  Pistachio Crusted Tilapia 6 (4 oz each) Tilapia fillets 1 cup pistachios, shelled 1 teaspoon crushed garlic, 2 tablespoons fresh basil, chopped 1 teaspoon thyme 1 teaspoon rosemary ¼ teaspoon kosher salt ¼ teaspoon black pepper 6 teaspoons honey Preheat oven to 375 degrees Grind pistachios, garlic, basil, thyme, rosemary, salt and pepper in a small food processor. Transfer mixture onto a plate. Rinse tilapia and pat dry with a paper towel. Coat the top side of each tilapia fillet with one teaspoon of honey. Press honey coated side into pistachio mixture. Spray baking pan with non stick spray and place fish, pistachio side up, onto pan. Bake in oven 15-17 minutes until fish flakes with a fork. Serves 6 237 calories, 10.5 g fat, 1.5 g sat fat, 56 mg chol, 138 mg sodium, 2.5g fiber, 7 g sugar, 26 g protein Tips and Twists: Serve this fish entree with 1/2-1 cup of your favorite whole grain side dish or baked sweet potato. Don't forget the veggies! 2011-02-13 19:09:35 Ginger-Honey Salmon with Mashed Sweet Potatoes and Asparagus Salmon 2 (4 oz each) portions of salmon filets Preheat broiler In a large Ziploc bag combine ginger, soy sauce, honey and orange juice. Mix all ingredients well by kneading sealed bag. Add salmon and knead sealed bag again. Place sealed bag on a plate in the refrigerator for 10-15 minutes. Spray broiler pan with non stick spray. Remove salmon from marinade and discard remainder of marinade. Place Salmon on greased pan. Broil about 6 inches from heat source for approximately 6-8 minutes or until flakes when touched with a fork. Serves 2. Asparagus 1 bundle of asparagus (10-12 spears), sliced in bite size pieces Mashed Sweet Potatoes 2 small sweet potatoes, peeled and cut into 1 inch cubes
2011-02-13 18:55:40  Chopped Shrimp Cocktail ½ pound cooked shrimp, peeled, deveined and chopped into bite size pieces Mix all ingredients in a small bowl. Line 2 martini glasses with baby romaine lettuce and scoop mixture evenly into each glass. Garnish with a slice of lemon. Serves 2. 2011-02-01 18:16:32  Sweet Potato Fries 8 large sweet potatoes ½ teaspoon Kosher salt ½ teaspoon fresh ground pepper 2 Tablespoons Olive Oil Olive oil nonstick spray
Wash potatoes, peel and rinse again under cold water. Dry potatoes very well with paper towels. Slice potatoes lengthwise in ¾ inch thick slices then cut into ½ inch to ¾ inch thick fries. Place sliced potatoes in large mixing bowl. Add salt, pepper and olive oil over potatoes and toss well. Evenly space fries on cookie sheets making sure fries are not touching and all seasoning on the bottom of the bowl is sprinkled over fries. Bake for 10-15 minutes and then flip with tongs. Bake an additional 6-8 minutes depending on desired consistency. *Line clear plastic cups with white cocktail napkins and place fries standing up. This makes for a great presentation and the napkins help absorb the oil. 2011-02-01 17:30:19  NutritionBabes Buffalo Chicken 2 pounds chicken breast tenders (chicken tenderloins 99% fat free) 1/4 cup olive oil 1/4 cup apple cider vinegar 1 teaspoon paprika Dash of hot sauce Blue Cheese Dressing ½ cup low fat or light sour cream ½ cup 0% fat plain Greek yogurt 1 teaspoon agave nectar 1 teaspoon apple cider vinegar 2 Tablespoons crumbled Blue Cheese Dash of salt Combine all ingredients of marinade in a small bowl and mix well. *Equally separate marinade in two different bowls. Clean chicken under cold water and then pat dry with paper towels. Place clean chicken in a large Ziploc bag. Add 1 batch of marinade to bag of chicken, seal tightly and knead sealed bag allowing marinade to soak around the chicken. Put Ziploc bag on a plate and place in refrigerator for at least 60 – 90 minutes. Cover second batch of marinade and place in refrigerator. Soak bamboo sticks in water for at least 60 minutes to prevent them from burning when grilled. Combine all ingredients of Blue Cheese dressing in a small bowl. Transfer into small serving bowl, cover and place in refrigerator. Once chicken is marinated, prepare grill to medium - medium high heat. Remove chicken from Ziploc bag and place chicken on bamboo stick. Discard Ziploc with remaining marinade. Grill chicken for 3 minutes on each side. Heat second batch of marinade from refrigerator on medium low heat on the stovetop until heated through. Place chicken in shallow bowl with sticks hanging over edge of bowl. Pour second heated marinade over chicken allowing both sides to be covered, while taking care to avoid sticky skewers. Place skewers of chicken on serving dish with small bowl of blue cheese dressing. Discard second batch of marinade from shallow bowl. Serve immediately.
2011-02-01 16:09:51  Garlic Shrimp Tacos 1 recipe of NutritionBabes Garlic Shrimp http://tinyurl.com/4kcw45r 4 vine ripened tomatoes, diced removing seeds and inner core 1 jalapeno pepper, diced removing seeds and inner white membrane 1 red onion, diced 2 Tablespoons chives, diced 1 lemon, cut in half 1 lime, cut in half 1 bag of arugula or spring mix lettuce, washed 4 avocados, diced removing peel and pit 10-15 corn tortillas
Mix vine ripened tomatoes, jalapenos, onion and chives in mixing bowl. Squeeze in half of lemon and half of lime to finish salsa (can be made ahead and chilled in refrigerator). Warm corn tortillas in microwave or toaster oven prior to serving. Fold tortilla in half carefully to avoid cracking, layer bottom with arugula or spring mix lettuce, add shrimp, add 2 spoonfuls of salsa and one spoonful of diced avocado. Serve immediately.
2011-01-11 09:52:00 
I Can’t Believe it’s Cauliflower Soup Soup is an amazing tool to use in your healthy diet arsenal. During the winter, broth and veggie based soups are a satisfying way to fill up with few calories. Studies have shown that individuals who consume soup almost daily are more likely to have a lower BMI. Also, when soup is consumed at the start of a meal, it often results in fewer total calories consumed at that meal. ** Pair this cauliflower soup with almost any cuisine. 1 Tablespoon olive oil Makes 5 servings. Serving size is 1 cup. Nutrition facts per serving: 95 calories, 3 g fat, 6 g pro, 390 mg sodium, 6 g sugar, 5 g fiber. Tips and Twists This soup was made using chicken broth with 560mg of sodium per cup. Choose a low sodium version to dramatically cut the sodium content. **Several references for studies related to soup and weight management can be found in the Campbell’s Research Review on Soup as a Weight Management Strategy at http://www.campbellwellness.com/pdf/SoupReportforWeb.pdf
2011-01-06 09:49:14 
Quick and Healthy Homemade Pizza Pizza is a staple in many American’s diets. Most calorie counters view pizza as a weight control saboteur. Luckily, there are so many fabulous alternatives to the usual high fat/high calorie pizza ingredients. The NutritionBabes healthy homemade pizza is super quick and easy. Switch up the toppings for variety, and add extra veggies for lots of fiber, or lean meats for extra protein. The possibilities are endless! 100 calorie whole grain lavash bread, flatbread or whole wheat tortilla Lay the lavash or tortilla out on a plate or baking tray. Serves 1 Tips and Twists Look for the highest fiber and protein content in your tortillas for the least amount of calories. Buy a good quality pizza slicer, and cut your creation into small pieces. It will give the perception of a much larger portion. This can easily be eaten for lunch, dinner, or a snack if you share.
2011-01-05 21:38:25  Turkey Chili with Guacamole Chili is ago-to crowd pleaser for football games and lazy Sundays. It can easily be made in the morning and left to simmer all day in a Crockpot for a convenient self-serve dinner. I also like to make a batch over the weekend to have available for a quick lunch or dinner during the busy work week. This recipe is a healthier version of the typical chili recipe. Our NutritionBabes Turkey Chili is a good source of vitamin A and C, and is high in iron, fiber and protein. It alsoincludes a good amount of monounsaturated fat and keeps the saturated fat content low. 4 Tablespoons olive oil 1 small onion, diced 2 Tablespoons minced garlic 1 green pepper, diced 1 ¼ pounds lean ground turkey 3 Tablespoons chili powder 2 Tablespoons tomato paste 1 can (14.5 oz) diced tomatoes 2 cans (14.5 oz) beef broth 1 small turnip, peeled and diced ½ pound carrots, peeled and diced ¾ cup broccoli crowns, diced 1 can (15.5 oz) Dark Kidney Beans, rinsed and drained 1 can (15.5 oz) Great Northern Beans, rinsed and drained
In large skillet set over medium high heat add ½ of olive oil (2 T). Heat oil slightly and add onion, garlic and green pepper. Continuously mix with a wooden spoon until onions are translucent and peppers are tender. Add ground turkey, breaking up meat with a wooden spoon continuously while browning to prevent clumping. Add chili powder and tomato paste and mix well. Cook until turkey is no longer pink, approx. 7-8 minutes. Meanwhile, in another skillet add remaining olive oil (2 T) and sauté turnips, carrots and broccoli. Cook vegetables until tender and transfer into a large stock pot or Crockpot. Add turkey mixtureto vegetables. Add beef broth, diced tomatoes, and beans. Simmer on stove top for at least 60 minutes or cook on high for 3-4 hours or low for 8-10 hours in a Crockpot. Guacamole Recipe ¼ teaspoon kosher salt Wash outer skin of avocado. Slice avocado length-wise in half and discard pit. Scoop-out inner fruit of avocado into a small bowl. Smash with a fork until smooth. Add kosher salt and mix well. Serve 1 Tablespoon on chili. 14 (8 oz) servings of Chili with 1 Tablespoon of guacamole each 390 calories, 10g fat, 2g sat fat, 3.5g mono fat, 40 mg chol, 300 mg sodium, 13g fiber, 4g sugar, 26.5g Protein
2010-12-23 20:18:06  Garlic Shrimp When I was first married, I was given advice by a friend on what to keep on hand in my freezer. She further explained that you never know when you’ll have unexpected guests. Her recommendation was a bag of frozen, cooked, peeled and deveined shrimp. This "Garlic Shrimp" recipe has often been my go-to entrée to throw in a crock pot for a crowd, and it is always a big hit! This dish can be served as an appetizer, the main fare or over a salad. I especially enjoy this with our previously posted Quinoa recipe. 1 ½ pounds of pre-cooked shrimp (thawed if previously frozen according to package directions) 2 T olive oil 2 tsp crushed garlic 1 T grated pecorino romano cheese Heat olive oil and garlic over medium heat, add shrimp and cheese and mix well until heated through. Garnish with flat leaf parsley. Makes 6 servings 158 calories, 6 g fat, 1 g sat fat, 3.5 g mono fat, 222 mg chol, 278 mg sodium, 24 g protein
2010-12-17 11:54:30  Quinoa Salad with Feta, Pine Nuts and Cranberries
Quinoa (pronounced keen-wah) is known for being a high protein grain and containing a balanced set of essential amino acids making quinoa a complete protein! Quinoa is a good source of dietary fiber, phosphorus and is high in magnesium and iron. Another interesting fact, Quinoa is gluten-free and considered easy to digest. Quinoa has a light, fluffy texture when cooked and it’s mild, slightly nutty flavor is a great alternative to rice or potatoes. Prior to cooking, it’s important to rinse the quinoa under ample water. I recommend placing a coffee filter in a colander and putting the quinoa in the coffee filter. Rinse well and cook according to the recipe. Quinoa is cooked similar to rice (1:2 ratio, quinoa to liquid) and can been prepared in a rice cooker. When cooked, quinoa is translucent and the outer germ ring will be visible. I love trying new ways to serve quinoa. Quinoa can be used as a side dish, the main fare or tossed in soups or salads. I tend to make a large amount early in the week and toss it onto everything! This recipe is a basic one that complements fish, poultry, and salad or can be served all on its own. 1 cup quinoa 2 cups low sodium chicken stock ¼ cup pine nuts ¼ cup dried cranberries ¼ cup reduced fat feta cheese Salt to taste Bring 2 cups of chicken stock to a boil. Rinse quinoa well and add in to chicken stock. Bring to a boil again, then cover, reduce heat and simmer for about 10 – 15 minutes (until all liquid is absorbed). Allow to cool to room temperature and fluff up quinoa with a fork. Once cooled add pine nuts, cranberries and feta. Toss well and salt to taste if desired. Garnish with flat leaf parsley. Makes 6 (1/2 cup) portions 160 calories, 6g fat, 1g sat fat, 1g mono fat, 2mg chol, 140 mg sodium, 2.5g fiber, 7g protein
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