Blow-your-mind Bison Mealoaf
- On April 30, 2013
- By Lindsay
- In Entrees, Nutrition Education, Quick and Easy, Recipes
- 0
Try this twist on classic meatloaf. Using bison instead of ground beef, and veggies to provide extra fiber…delicious!
Bison Meatloaf
Serves | 8 |
Prep time | 10 minutes |
Cook time | 1 hour, 30 minutes |
Total time | 1 hour, 40 minutes |
Meal type | Main Dish |
Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
Website | caloriecount.com |
Ingredients
- 1 lb lean ground bison
- 1 cup shredded zucchini
- 1/2 cup shredded carrots
- 1/2 cup skim milk
- 1/2 cup whole grain bread crumbs
- 1 egg white
- 1/2 teaspoon salt
- 1 teaspoon Italian seasoning
- 1/2 teaspoon dried parsley
- 1/4 teaspoon pepper
- 1/4 cup grated Parmesan cheese
- 1/2 cup low sodium tomato puree
Directions
Step 1 | |
1.Grate carrots and zucchini. 2.Combine all ingredients in large bowl. Pack into a sprayed loaf pan. 3.Bake at 350 for 1 1/4 - 1 1/2 hours, until cooked thoroughly. 4.Spoon tomato puree over the top during the last half hour of baking. |
Spring is here! Add some green to your meal!
Are you looking for some green to add to your favorite Easter or Passover meal? Here’s a healthy and lower calorie dish that has both lean protein from eggs, and fiber from zucchini to help balance out your meal! Try others variations, like adding bell peppers, scallions, or sliced mushrooms to boost your veggie intake even further!
Zucchini Souffle
Serves | 8-10 |
Prep time | 15 minutes |
Cook time | 1 hour |
Total time | 1 hour, 15 minutes |
Meal type | Appetizer, Main Dish, Side Dish |
Misc | Child Friendly |
Ingredients
- 1 small onion, peeled and diced
- 3-4 zucchini, grated
- 2 eggs + 2 egg whites (or 4 oz egg sub)
- 8 oz Farmers cheese (or goat cheese)
- 2 Tb flour
- salt and pepper to taste
Directions
Step 1 | |
Preheat oven to 350F. Spray a 9x13" baking dish. | |
Step 2 | |
Saute onion and set aside. | |
Step 3 | |
Squeeze excess liquid from grated zucchini. | |
Step 4 | |
In a small bowl, combine eggs and cheese. Add in flour, salt, and pepper. Mix in zucchini and onions until well combined. | |
Step 5 | |
Pour into baking dish and bake for about 1 hour. |
Grab & Go Protein-Packed Snack Attack!
- On March 07, 2013
- By Lindsay
- In Nutrition Education, Quick and Easy, Recipes
- 0
Looking for some ideas for easy protein sources for when your on the go? Well, look no further!
Try these snack ideas next time you need a protein fix- no refridgeration necessary!
1) Raw almonds- 1 oz (about 23 nuts) contains about 160 calories, 6g of protein, and 3g of fiber. Not to mention a healthy dose of fat.
2) Dry roasted edamame- each 1/4 cup serving contains about 130 calories, 14g of protein, and 8g of fiber. Look for this at local health food stores. Pick your favorite flavor!
3) Turkey jerky- each 1 oz serving contains about 100 calories and 19g of protein. Look for a lower sodium option if available.
4) Tuna in bag- you can now have tuna on the go! Each 2.6 oz pouch has about 90 calories and 21g of protein. Pack some crackers along side, and you’ve got a great post-workout snack!
5) Roasted chickpeas- these little morsels are full of flavor, protein, and fiber! With about 130 calories per 1/2 cup, 7g protein, and 5g fiber you can switch up seasonings to fit your cravings. Try these super easy recipes at home:
Basic roasted chickpeas:
Ingredients:
- 2 cans (14.5oz each) low sodium chickpeas (garbonzo beans)
- 2 tablespoons olive oil
- seasonings- vary depending on your desires! (See some ideas below)
Directions:
- Preheat oven to 375F.
- Rinse and drain chickpeas. Place on paper towels to remove excess moisture.
- Line baking sheet with parchment paper. Spread chickpeas evenly over baking sheet. Bake for 45-60 minutes, until chickpeas are crunchy.
- While still hot, toss chickpeas with olive oil and flavorings of your fancy.
Fun flavoring ideas:
1) Maple & Cinnamon- toss with 2 tablespoons pure maple syrup and 1/2-1 tsp ground cinnamon.
2) Spicy Smoky- toss with 1/2 tsp each chili powder, smoked paprika, cumin, garlic powder, and 1/4 tsp black pepper. Add a pinch of cayenne pepper if you want an extra kick!
3) Garlicy Parmesan- toss with 1/4 cup fresh grated parmesan and 1 tsp garlic powder. Add black pepper and salt to taste.
4) Rosemary, Garlic, Pepper- toss with 1tsp garlic powder, 1 tsp dried rosemary and 1/2 tsp black pepper.
5) Get creative! Toss with a variety of seasonings to give the chickpeas the flavor you favor!
So next time you know you will be away from the house for a while, pack ahead! These high quality protein sources don’t have to be refridgerated!
Need something to make for Valentine’s Day dessert?
- On February 14, 2013
- By Lindsay
- In Desserts, Quick and Easy, Recipes
- 0
Try these lower fat, easy to make Raspberry Cheesecake Bars!
Lower Fat Raspberry Cheesecake Bars
Serves | 24 |
Prep time | 15 minutes |
Cook time | 30 minutes |
Total time | 45 minutes |
Meal type | Dessert |
Misc | Child Friendly |
Website | Cleveland Clinic |
Ingredients
- 3 tablespoons SmartBalance Butter, melted
- 3 tablespoons unsweetened applesauce
- 2 cups graham cracker crumbs
- 2(8oz) packages reduced fat cream cheese
- 1/2 cup sugar
- 1 whole egg + 2 egg whites (or 1/4 cup egg sub)
- 1 teaspoon vanilla
- 1 (10oz) jar seedless raspberry jam or preserves
- 1 cup fresh raspberries, slightly crushed
Note
Do you love cheesecake, but are afraid to eat it because of the high fat and calorie counts? Try this homemade cheesecake recipe, using reduced fat creamcheese, so you don't have to worry too much about your waistline!
Directions
Step 1 | |
Pre-heat oven to 350 degrees. Mix butter, applesauce and graham cracker crumbs and press onto bottom of 13-by-9 inch pan; refrigerate. | |
Step 2 | |
Beat cream cheese in large bowl with mixer until creamy. Add sugar, egg, egg substitute (or egg whites) and vanilla; beat until well-blended. | |
Step 3 | |
Stir jam in jar until softened; spread evenly onto crust. Top jam with berries, then cream cheese mixture. | |
Step 4 | |
Bake 30 minutes or until slightly puffed. Cool completely before cutting into bars. Keep refrigerated |