Weight Loss Support Group Recipes

[WolfyOne]

Roasted Fish & Potatoes

1 1/2 lbs all purpose potatoes (4 to 5 medium) peeled, sliced 1/4 inch thick
4 teaspoons olive oil, divided
4 teaspoons chopped fresh rosemay or 1 teaspoon dried, divided
1/2 teaspoon salt divided
1/4 teaspoon ground pepper, divided
1 tablespoon fresh lemon jiuce
1 lb striped bass, sea bass, red snapper or halibut fillets
1 tablespoon chopped chives or parsley (optional)

1) Heat oven to 450 F. Coat 9x13 baking dish with nonstick cooking spray

2) In baking dish, toss potatoes with 2 teaspoons olive oil, 2 teaspoons of the rosemary, 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Cover, bake 25 minutes. Meanwhile, in a small bowl, stir together lemon juice, the remaining 2 teaspoons of olive oil, the remaining 2 teaspoons of the rosemary, the remaining 1/4 teaspoon of salt and the remaining 1/8 teaspoon of pepper.

3) Lay fish pieces, skin side down, over potatoes. Spoon lemon juice mixture over fish. Return to oven; bake, uncovered, an additional 10 to 20 minutes (depending on thickness of fish) or until fish flakes easily with a fork and potatoes are tender.

4) Sprinkle with hives, if desired; serve with lemon wedges.

4 servings
Preparation time: 15 minutes
Ready to serve: 40 minutes

Per serving: 285 calories, 7.5 g total fat (1 g saturated fat), 24 g protein, 31 g carbs, 91 mg cholesteral, 379 mg sodium, 3 g fiber,
Star nutrients: Vitamin b6 (39%) Vitamin B12 (72%) Vitamin C (57%) Niacin (25%) Phosphorus (30%) Copper (24%) Magnesium (21%) Thiamin (18%)

This is an alternative to deep fried fish and chips

[WolfyOne]

Cider House Chicken

4 boneless skinless chicken breast halves, trimmed
1/4 teaspoon salt
1/4 teaspoon ground pepper
3 teaspoons olive oil. divided
1 medium onion, chopped (1cup)
1 cup apple cider
1/4 cup dried cranberries
3/4 teaspoon thyme
2 teaspoons water
1 teaspoon cornstarch
4 teaspoons grainy mustard, such as country style Dijon

1) Sprinkle chicken with salt and pepper. In large nonstick skillet, heat 2 teaspoons of the olive oil over medium high heat until hot. Add chicken; cook about 2 minutes per side or just until browned. Transfer to plate. (Chicken will continue to cook as it simmers later)

2) Add remaining 1 teaspoon of the olive oil to skillet; reduce heat to medium. Add onion; saute' 2 to 3 minutes or until softened and lightly browned. Add cider, dried cranberries and thyme; bring to a simmer. * Return chicken to skillet; reduce heat to low. Cover; simmer 6 to 8 minutes or until chicken is no longer pink in center.

3) Transfer chicken to clean platter or plates. In a small bowl, mix water and cornstarch. Add cornstarch mixture to sauce in skillet; increase heat to medium. Cook, stirring constantly, about 1 minute or until slightly thickened. Stir in mustard. Spoon sauce over chicken.

4 servings
Preparation time: 15 minutes
Ready to serve: 25 minutes

Per serving: 230 calories, 5 g total fat (1 g saturated fat), 27 g protein, 12 g carbs, 66 mg cholesterol, 249 mg sodium, 1 g fiber
Star nutrients: Vitamin B6 (35%) Niacin (65%) Phosphorus (25%)

TIP * If you prefer a sweeter dish, try adding a tablespoon packed brown sugar when you add the cider, dried cranberries and thyme.

[WolfyOne]

Tomorrow I'll add some meatless recipes from this cookbook. I just don't feel like typing another one out tonight. It's time consuming for me because I don't type very well and I have to look at my words before I type them.

[Corkey]

Thanks Wolfy, it's appreciated!

[Lady Jewel]

Wolfy, thank you so much for your contribution of those yummy recipes. Ive got some that I am going to scan and post. Give me a few days. I finally crashed and burned last night from the lack of sleep due to the steroids. I didnt ask during the meeting...are there many people interested in vegetarian recipes??

Jewel

[Linus]

*raises hand* me

[Lady Jewel]

This recipe is yummmyyyyyy and very healthy too.

Tip: Dont add the salt. I didnt and it tasted really good and it lowered the sodium content

Asparagus and Mushroom Quiche with a Brown Rice Crust
Brown rice makes a crispy, chewy crust that makes this quiche more satisfying without adding refined flours and fat.

One 12-ounce package firm or extra-firm silken tofu*
1/4 cup plain soy milk
2 tablespoons nutritional yeast
1 tablespoon cornstarch
1 teaspoon tahini
1/2 teaspoon onion powder
1/4 teaspoon turmeric
3/4 teaspoons salt

2 cups cooked brown rice
1 tablespoon vegan parmesan (optional)
freshly ground pepper, to taste
1 bunch asparagus (about 12 ounces)
1/4 cup shallots, minced
1 clove garlic, minced
1 heaping cup (about 4 ounces) sliced mushrooms
1/2 red bell pepper, chopped
olive oil spray

Preheat oven to 350. Put first 8 ingredients (tofu through salt) into blender. Puree until completely smooth, stirring a couple of times between blending.

Mix rice with 3 tablespoons of the tofu mixture and the vegan parmesan (optional). Add freshly ground black pepper to taste. Spray a pie pan with cooking spray or canola oil, and press the rice into the bottom and up the sides of the pan. Bake for 8 minutes. Remove from oven.

Snap the tough ends off the asparagus and discard. Cut off the top 3 inches and set aside. Chop the remaining stalks into 1/2-inch pieces.

Spray a medium non-stick saucepan with olive oil and heat. Add the shallots and cook for about 1 minute. Add the garlic, asparagus, and two tablespoons water. Cover and cook for 2 minutes. Add the mushrooms, bell pepper, and 2 more tablespoons water. Cover and cook 2 more minutes. Remove cover, sprinkle with salt and pepper to taste, and cook, stirring, for a minute or two until most liquid has evaporated. Separate out the asparagus tips from the rest of the vegetables. (NOTE: Next time I will not pre-cook the asparagus tips; they should cook well enough in the oven.)

Spread the vegetables (excluding the asparagus tips) on top of the rice crust. Pour the remaining tofu mixture over the vegetables (use a flexible spatula to get it all out of the blender), stirring lightly to distribute it through the vegetables. Arrange the asparagus tips over the top and spray lightly with olive oil.

Bake for 60 minutes. Let cool for about 10 minutes before cutting (this helps make the quiche slice more cleanly, but if you don't care about that, go ahead and dig in!)

Serves 4. Per serving: 223 Calories (kcal); 5g Total Fat; (18% calories from fat); 12g Protein; 34g Carbohydrate; 0mg Cholesterol; 441mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/4 Flex Points.

*Tip: Make this lower in fat by using lite silken tofu and fat-free soy milk: 200 Calories (kcal); 2g Total Fat; (10% calories from fat); 11g Protein; 34g Carbohydrate; 0mg Cholesterol; 485mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/3 Flex Points.

[Spirit Dancer]

Originally Posted by WolfyOne

Anyone interested in dessert or cookie recipes with a healthy alternative and less calories?

I'm interested Wolfy

Originally Posted by WolfyOne

Roasted Fish & Potatoes

1 1/2 lbs all purpose potatoes (4 to 5 medium) peeled, sliced 1/4 inch thick
4 teaspoons olive oil, divided
4 teaspoons chopped fresh rosemay or 1 teaspoon dried, divided
1/2 teaspoon salt divided
1/4 teaspoon ground pepper, divided
1 tablespoon fresh lemon jiuce
1 lb striped bass, sea bass, red snapper or halibut fillets
1 tablespoon chopped chives or parsley (optional)

I'm trying this one tomorrow, thanks for all the great recipes.

1) Heat oven to 450 F. Coat 9x13 baking dish with nonstick cooking spray

2) In baking dish, toss potatoes with 2 teaspoons olive oil, 2 teaspoons of the rosemary, 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Cover, bake 25 minutes. Meanwhile, in a small bowl, stir together lemon juice, the remaining 2 teaspoons of olive oil, the remaining 2 teaspoons of the rosemary, the remaining 1/4 teaspoon of salt and the remaining 1/8 teaspoon of pepper.

3) Lay fish pieces, skin side down, over potatoes. Spoon lemon juice mixture over fish. Return to oven; bake, uncovered, an additional 10 to 20 minutes (depending on thickness of fish) or until fish flakes easily with a fork and potatoes are tender.

4) Sprinkle with hives, if desired; serve with lemon wedges.

4 servings
Preparation time: 15 minutes
Ready to serve: 40 minutes

Per serving: 285 calories, 7.5 g total fat (1 g saturated fat), 24 g protein, 31 g carbs, 91 mg cholesteral, 379 mg sodium, 3 g fiber,
Star nutrients: Vitamin b6 (39%) Vitamin B12 (72%) Vitamin C (57%) Niacin (25%) Phosphorus (30%) Copper (24%) Magnesium (21%) Thiamin (18%)

This is an alternative to deep fried fish and chips

[WolfyOne]

Better For You Brownies
Dates, the secret ingredient in these lower fat brownies, replaces butter and have a remarkable affinity with chocolate. Ground walnuts give these brownies a rich background flavor

1/2 cup unsweetened cocoa
1/2 cup chopped pitted dates
1 teaspoon instant coffee granules
1/2 cup boiling water
2/3 cup whole wheat flour
1/2 teaspoon baking powder
1/4 teaspoon salt
1/3 cup walnuts toasted *
1 egg
1 egg white
1 cup plus 1 tablespoon sugar, divided
2 tablespoons canola oil
1 teaspoon vanilla extract
1/4 semi sweet chocolate chips

1) Heat oven to 350 F. Coat 8x11 inch baking dish with non stick cooking spray. In medium bowl, combine cocoa, dates and coffee.Add boiling water; stir until cocoa has dissolved. Let stand about 10 minutes or until completely cooled.

2) In food processor, flour, baking powder, salt and walnuts; process until walnuts are ground. Transfer to large bowl.

3) Scrape cooled cocoa mixture into food processor. Add egg, egg white, 1 cup of the sugar, canola oil and vanilla; process until smooth, stopping once or twice to scrape down sides of bowl.

4) Add cocoa mixture to reserved flour mixture; mix with rubber spatula just until dry ingredients are moistened. Stir in chocolate chips. Scrape batter into baking dish, spreading evenly. Sprinkle the remaining 1 tablespoon of sugar evenly over the top.

5) Bake brownies 22 to 25 minutes or until top is firm around edges and just set in center. Let cool in pan on wire rack. Cut into bars**

12 servings
Preparation time: 20 minutes
Ready to serve: 1 hour 15 minutes

Per serving: 185 calories
6.5 g total fat (1.5 g saturated fat) 3 g protein, 32 g carbs, 18 mg cholesterol, 77 mg sodium, 3 g fiber

TIP * To toast walnuts, place in a dry skillet. Cook, stirring constantly, over medium-low heat 3 minutes or until fragrant. Transfer to a small bowl to cool.

TIP ** To prevent brownies from sticking to the knife, spary it with nonstick cooking spray before cutting into the bars.

Nutrition Note: The added bonus of this brownie recipe is fiber. It provides 3 grams of fiber per serving, while a traditional brownie recipe has just 1 gram.

[WolfyOne]

Baked Trout Recipe



Makes 3 servings

One dish High Carb and Protien meal!

Ingredients 3 trout fillet
1 salt and pepper to taste
16 ounce can diced tomatoes
1 teaspoons chopped parsley
1 tbsp garlic powder
1 tbsp lemon juice
1 yellow squash, diced
1 zucchini, diced
1/2 onion, diced
1 red bell pepper, diced
Directions
Preheat oven to 400 F . Spray a 9x13 inch baking dish with 0 calorie cooking spray. Season the trout with salt and pepper to taste, and place in baking dish.


In a large bowl, combine tomatoes, parsley, garlic, lemon juice, squash, zucchini, onion and bell pepper. Spread evenly over the fish.


Bake for 35 minutes, or until fish flakes easily. Serve over brown rice for extra filling.



Amount Per Serving
Calories 199 ,Total Fat 5.6g, Saturated Fat 0.9g,Trans Fat 0.0g, Cholesterol 46mg, Sodium 358mg, Carbohydrates 18.2g, Dietary Fiber 5.3g, Sugars 10.3g, Protein 20.3g, Vitamin A 44% • Vitamin C 148%, Calcium 9% • Iron 1

[WolfyOne]

Fish Tacos

Ingredients:
2 tbsp lime juice
1 tsp cumin
1 tsp olive oil
2 tbsp freshly chopped cilantro
1 pound firm white fish fillets such as halibut or cod
8 corn tortillas

Preparation:
In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes.
Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees.

Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness.

Warm corn tortillas according to instructions on package.

When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish.

Serves 4.

Prep Time: 30 minutes
Cook Time: 15 minutes

Per Serving (without garnish): Calories 329,
Calories from Fat 53, Total Fat 5.9g (sat 0.9g), Cholesterol 36mg, Sodium 72mg, Carbohydrate 40.6g, Fiber 4.5g, Protein 28.5g

[Lady Jewel]

Sounds yummy Thank you for posting it for us.

Originally Posted by WolfyOne

Fish Tacos

Ingredients:
2 tbsp lime juice
1 tsp cumin
1 tsp olive oil
2 tbsp freshly chopped cilantro
1 pound firm white fish fillets such as halibut or cod
8 corn tortillas

Preparation:
In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes.
Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees.

Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness.

Warm corn tortillas according to instructions on package.

When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish.

Serves 4.

Prep Time: 30 minutes
Cook Time: 15 minutes

Per Serving (without garnish): Calories 329,
Calories from Fat 53, Total Fat 5.9g (sat 0.9g), Cholesterol 36mg, Sodium 72mg, Carbohydrate 40.6g, Fiber 4.5g, Protein 28.5g

[WolfyOne]

Jewel, I found this link in an email from my freebie site and thought I would post it here with you in mind because of your diabetes. there are some recipes and info that are in PDF. Can be saved for future use.

http://www.diabetesselfmanagement.com/pdfs/premium.pdf

[Spirit Dancer]

So we had the fish tacos and they were really good, we used homemade corn tortillas as to control the sodium, easy and $$$$ wise. Thanks Wolfy

Originally Posted by WolfyOne

Fish Tacos

Ingredients:
2 tbsp lime juice
1 tsp cumin
1 tsp olive oil
2 tbsp freshly chopped cilantro
1 pound firm white fish fillets such as halibut or cod
8 corn tortillas

Preparation:
In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes.
Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees.

Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness.

Warm corn tortillas according to instructions on package.

When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish.

Serves 4.

Prep Time: 30 minutes
Cook Time: 15 minutes

Per Serving (without garnish): Calories 329,
Calories from Fat 53, Total Fat 5.9g (sat 0.9g), Cholesterol 36mg, Sodium 72mg, Carbohydrate 40.6g, Fiber 4.5g, Protein 28.5g

[Corkey]

Our new Food Network mag came today and I found a recipe for Garlic Quinoa. For those not familiar with quinoa, it is a whole grain and is healthier than pasta. Quinoa with Garlic, Pine Nuts and Raisins

Courtesy of Ellie Krieger for Food Network Magazine
Rated: 5 stars out of 5

Cook Time:20 minLevel: EasyYield: 4 serving

Ingredients
1 cup quinoa, rinsed well
1/4 cup pine nuts
2 tablespoons extra-virgin olive oil
2 cloves garlic, thinly sliced
1/3 cup chopped fresh parsley
1/4 cup raisins
1 tablespoon fresh lemon juice
Kosher salt and freshly ground pepper
Directions
Place the quinoa in a saucepan and cook over medium heat until toasted, about 2 minutes. Add 1 3/4 cups water (or use low-sodium chicken broth) and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the liquid is absorbed, 10 to 15 minutes. Remove from the heat and let sit, covered, about 2 minutes.

Meanwhile, toast the pine nuts in a skillet over medium-high heat, stirring, until golden, about 3 minutes; transfer to a plate. Add the olive oil and garlic to the skillet and cook over medium heat, stirring, until golden, about 2 minutes. Transfer the garlic to the plate, reserving the oil.

Fluff the quinoa with a fork. Add the pine nuts, garlic, reserved oil, parsley, raisins and lemon juice. Season with salt and pepper and toss.

Per serving (3/4 cup):
Calories 300;
Fat 15 g (Saturated 2 g);
Cholesterol 0 mg;
Sodium 5 mg;
Carbohydrate 37 g;
Fiber 4 g;
Protein 8 g