Teriyaki Baked Salmon

Teriyaki Baked Salmon:

1/4 cup Teriyaki sauce
3/4 cup of Paula Deen's Peach Dressing
1 teaspoon garlic, minced
2 teaspoons onion, minced
4 packs of Stevia
1 teaspoon ginger
2 tablespoons ketchup
2 teaspoons lemon juice
1 pound salmon filet


Marinate salmon fillets for a minimum on one hour. Leave marinade in baking dish and cover with aluminum foil. Bake at 375 degrees fahrenheit for 15 minutes or until it flakes apart with a fork.

Chai Spiced Oatmeal

Chai Oatmeal Recipe

Serves: 2

Prep Time: 5 minutes

Cook Time: 15 minutes

Nutrition Score per serving:

232 calories, 12 g fat (16% of calories), 2 g saturated fat, 40 g carbs, 12 g protein, 4 g fiber, 251 mg calcium, 2 mg iron, 361 mg sodium

Ingredients

• 1 ¹/₂ cup lowfat or nonfat milk
• ¹/₄ t salt
• ¹/₄ t cinnamon
• ¹/₄ t ground coriander
• ¹/₄ t powdered cardamom
• ¹/₄ t turmeric
• A pinch of saffron (optional)
• A drop of vanilla (optional)
• 2 t light honey
• ³/₄ cup rolled oats
• 2 T oat bran

Directions

Pour the milk into a medium-sized saucepan. Add all the dry seasonings (salt through saffron, if using), and whisk to blend. Place the pan over medium heat.

Just before the seasoned milk comes to a boil, lower the heat, and let it simmer for about 5 minutes. Stir in the vanilla (if using) and honey, and whisk until the honey dissolves. Sprinkle in the oats and oat bran, and stir once or twice. Cover the pan, and leave it over low heat for about 8 minutes, stirring occasionally.

When the oatmeal has thickened to your liking, remove from heat. Serve the oatmeal with any of the following toppings, or a combination: raisins, pistachio nuts, chopped almonds, and yogurt.

http://www.shape.com/healthy-eating/meals-and-menus/breakfast/eggs-etc/healthy-breakfast-ideas-chai-oatmeal-recipe

Banana French toast

Found this recipe on thatsfit.com. Tried it out this morning for breakfast and was NOT disappointed. As a matter of fact, this easily replaces my standard french toast recipe, and lets me feel good about eating it, rather than guilty, so YAY!

Ingredients

3 egg whites
1/4 cup skim milk
1/2 tsp. vanilla extract
1/2 tsp. ground cinnamon
1 tsp. Splenda
1 ripe banana
8 slices whole wheat bread
reduced calorie maple syrup (optional) <---I use Walden Farms. It's the one product of theirs that I don't find repulsive

Directions

1. In a shallow bowl, using a wire whisk, beat the egg whites, milk, vanilla, cinnamon and Splenda.
2. Mash the banana with a fork and add to egg mixture. Mix well to combine.
3. Preheat the oven to 200 degrees.
4. Lightly spray a nonstick skillet with cooking spray; heat over medium heat. Dip 4 of the bread slices into the egg mixture, turning to coat, and drain excess back into the dish.
5. Place the bread slices in the skillet. Cook until golden brown, turning once, about 1 to 2 minutes per side.
6. Transfer cooked slices to plate; keep warm in the oven. Repeat with the remaining bread slices.
7. Divide French toast among serving plates and top with maple syrup, if desired.

Serves 4

Nutrition Content, Per Serving:

126 calories, 28g carbohydrate, 10g fiber, 12g protein, 2g fat, 0g sat. fat, 349mg sodium

Crockpot Chicken Enchiladas 4 hours

Ingredients:
3 cups chopped cooked chicken
2 cups (8 oz.) shredded Monterey Jack cheese with peppers
1 (4.5 oz.) can chopped green chiles
1/2 cup sour cream (I use plain yogurt)
1/3 cup chopped fresh cilantro (I omit)
1 (8-inch) flour tortillas
1 (8 oz.) container sour cream (I use plain yogurt instead)
1 (8 oz.) bottle green taco sauce
1 cup (4 oz.) shredded Monterey Jack cheese with peppers
Toppings: (optional) chopped tomato, chopped avocado, slicked green onions, sliced ripe olives, chopped fresh cilantro
(ignore the pictures of the cream soups...those were for another recipe. I got confused)
(I shredded my chicken using my salad chopper, since I used chunks of chicken from a whole chicken I had cooked. I think I liked it this way. Made it very easy for everyone to eat)
Step One: Stir together first 5 ingredients. Spoon chicken mixture evenly down center of tortillas, and roll up. Arrange, seam sides down, in a lightly greased 6 quart slow cooker, stacking tortillas, if needed. I did have to stack the tortillas, and I actually got ten enchiladas out of this recipe rather than 8. I spread some of the sour cream mixture between each layer and that seemed to work well.

Step Two: Stir together sour cream and taco sauce; spoon over enchiladas. Cover and cook on LOW 4.5 hours. Remove lid, and sprinkle enchiladas with 1 cup cheese.

Step Three: Cover and cook on LOW 15 more minutes or until cheese melts. Serve with desired toppings. Makes 8 enchiladas.

Side note: Slightly bummed, because I did not take pictures of the final product and realized it just now as I was going through my pics. These pictures really do not do this recipe justice because it truly was so delicious, and the pictures just look kind of plain. Trust me when I say that if you like Mexican food, you will love these enchiladas.

This recipe comes from page 143 in the Southern Living Slow Cooker Cookbook.

DJ's Salisbury Steak with Marsala Mushroom Gravy

My wife made up this recipe to help me on this diet. It tastes great! There is almost no fat from the hamburger meat and you cam always wipe it out of the pan if you so get some. The wonderful brown gravy has no fat and this dish fills the house with a mouthwatering smell. A family favorite! 245 calories per serving. 1 lb 95 / 5 percent (or better) hamburger (51 cal per oz) 1 egg (70 cal) 1/4 tsp Garlic powder 1/2 tsp Onion Powder salt pepper 1/2 lb fresh, sliced mushrooms (44) Campbell's Brown Gravy (25 per 1/4 cup serving) 2 Tbsp sweet Marsala wine (30 cals. Note: do not use cooking wine, its full of salt.) Mix the first 6 ingredients in a bowl, form into 4 patties and brown on both sides in a skillet. They cook in about 5 minutes per side. Mix the gravy and wine in a bowl. Add the mushrooms, to the meat patties in the skillet then pour the gravy over all. Simmer for about 10 minutes and serve it up! This stuff is good enough for company and weighs in at about 245 calories per serving, depending on the gravy. SOURCE: http://www.myfitnesspal.com/topics/show/163567-dj-s-salisbury-steak-with-marsala-mushroom-gravy?page=1#posts-2181470

Cajun Nachos

I got this recipe from my friend Sterling. Sterling added cajun spices, sauce and sausage. I will use Al Fresco organic chicken spicy sausage when I make it.

1 boneless, skinless chicken breast
cajun seasoning
2-3 T chopped jalapenos
1 c colby cheese (sharp cheddar or monterey jack would be even better)
diced fresh tomatoes
sour cream
good tortilla chips, cantina style

Cook chicken according to preference (grill, bake, etc). Let the chicken cool before dicing into bite-sized pieces. Top chips with cheese, chicken and jalapenos, microwave or broil until cheese melts. Add tomatoes, sour cream and/or any additional toppings. Yummy!

Makeover Hash and Eggs Recipe

• 4 Servings
• Prep/Total Time: 30 min.

Ingredients

• 1 large onion, chopped
• 1 tablespoon canola oil
• 6 medium red potatoes (about 1-1/2 pounds), cut into 1/2-inch cubes
• 1/4 cup water
• 3 packages (2 ounces each) thinly sliced deli corned beef, (nitrate free) coarsely chopped
• 1/4 teaspoon pepper
• 4 eggs

Directions

• In a large nonstick skillet, saute onion in oil until tender. Stir in potatoes and water. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until potatoes are tender. Stir in corned beef and pepper; heat through.
• Meanwhile, in a large nonstick skillet coated with cooking spray, fry eggs as desired. Serve with corned beef hash. Yield: 4 servings.

Nutrition Facts: 1 cup corned beef hash with 1 egg equals 301 calories, 12 g fat (3 g saturated fat), 239 mg cholesterol, 652 mg sodium, 31 g carbohydrate, 4 g fiber, 18 g protein.

Makeover Hash and Eggs published in Healthy Cooking February/March 2010, p20