Great Breakfast Ideas

Oatmeal makes a "heart healthy fiber" breakfast, but we rarely eat it.  Even with new flavors being added it just sounds sort of boring and doesn't appeal to anyone in our family.  But, check out Quaker Oats web site with all the ideas to enhance your oatmeal.  My kids even seem to be excited to try some of these.  You can look at the many, many combinations made by visitors, or you can make up your own.  Add some fruit, or some nuts for protein. 

Wonderful Stuffed Potatoes

This is a Sparkpeople.com recipe

Ingredients



4 medium baking potatoes
3/4 cup low-fat (1%) cottage cheese
1/4 cup 1% milk
2 tablespoons soft margarine
1 teaspoon dill weed
3/4 teaspoon herb seasoning
4-6 drops hot pepper sauce
2 teaspoon grated parmesan cheese


Directions

1. Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.

2. Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.

3. Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.

4. Sprinkle each top with 1/4 teaspoon parmesan cheese.

5. Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.



Yield: 8 servings--Serving Size: 1/2 potato each
Calories 109.7
Protein 9.3

I don't usually keep dill week on hand, so I will substitute green onions.

Smoothie kids will love

This smoothie is called the After-School Pick Me Up, and it is featured in The Ultimate Smoothie Book by Cherie Calbom.  This book is filled with many delicious smoothies and  divides them into catergories such as Weight-lose smoothies; healthful smoothies, shakes, and popsicles kids love; Work-out and Bodybuilding smoothies; and low carb smoothies. 

After-School Pick Me Up

1 cup orange juice
3/4 cup red grapes
1 cup frozen unsweetened cherries
1 frozen banana, cut in chunks

Pour the orange juice and grapes into blender and add the cherries and bananas.  Serve immediately.

Serves 2
188.3 Calories

No-fry french fries

I saw this recipe of a web site designed by Mary Lou Retton, remember she was gymnast that won the gold in 1984.  She has some interesting advise and information about health and weight lose. Visit her site to see what she has to say. 
This is her recipe.

No-Fry French Fries
Serves 6

Ingredients:

6 baking potatoes (Idaho or Russet)

1 tablespoon canola or olive oil

1 egg white

Salt and pepper to taste

Basil, cayenne, paprika, and/or garlic powder to taste



Directions:

Preheat the oven to 400°F. Spray a rimmed baking sheet with non-stick vegetable spray. Peel the potatoes (or scrub well). Cut into ¼-inch strips. (If you have time, soak the strips ice water for 20 to 30 minutes for crisper fries. Drain well and pat dry.)

In a medium bowl, beat the oil with the egg white until frothy.

Coat the potatoes with the oil/egg white mixture. Spread in a single layer on a baking sheet. Sprinkle with seasonings.


Bake in the lower third of the oven for 35 to 45 minutes, or until brown and crispy, stirring once or twice. Serve immediately.

I make a similiar recipe. I peel and slice the potatoes on a cookie sheet and sprinke with garlic salt, onion salt, and pepper.    The kids love them, so it's a great alternative to french fries.

Scoopable Chinese Chicken Salad

This recipe if from "Hungary Girl 200 under 200" by Lisa Lillien

One 16-once package dry broccoli slaw mix
12 ounces cooked skinless lean chicken breast, chopped
1 cup canned water chestnuts, drained and sliced into thin strips
1 cup canned mandarin orange segments packed in water or juice, drained and chopped
1 cup chopped scallions
3/4 cup Newman's Own Lighten Up! Low Fat Sesame Ginger Dressing

In a large bowl, toss all ingredients together until mixed well.  Refrigerate for at least 2 hours.  Stir well before serving.  Enjoy!  Makes 5 servings.

11/2 cup per serving is 195 calories

Yoplait Smoothies

My daughter think she "needs" ice cream every night.  So I'm always searching for something healthier that she will like just as well.  I had the opportunity to sample Yoplait's new smoothies, and they are absolutely delicious.  Of course, you can always make smoothies from scratch, but this is a fast and easy alternative.  You just need to add milk and one serving is 110 calories. Plus it gives you one serving of fruit.  It comes in three flavors Strawberry Banana,  Strawberry Mango Pineapple, and Triple Berry. If you have time and would like to make some from scratch, Yoplait has some fantastic Smoothie Ideas.

Sweet and Sour Pork Chops

This is a healthy recipe my whole family loves.  Its from Lifetime's show Cook Yourself Thin.
http://www.mylifetime.com/on-tv/shows/cook-yourself-thin  The recipe was originally for Sweet and Sour Pork, but I used Chicken.  It is absolutely delicious.

Sweet and Sour Pork Chops
Serves 4
Calories per serving, pork chops: 290
Calories per serving, brown rice: 175

For the pork chops:

1 tablespoon dry sherry
1/4 teaspoon pepper
2 tablespoons low-sodium soy sauce
1 1/2 teaspoons sugar
1 pound 1-inch-thick boneless pork loin chops, trimmed of any fat, and cut into 1-inch cubes
2 tablespoons pineapple juice
1 tablespoon ketchup
1/2 teaspoon white vinegar
3 tablespoons canola oil
1 red onion, peeled, trimmed and cut into 1-inch cubes
2 red (or 1 red and 1 green) bell peppers, stemmed, seeded and cut into 1-inch cubes

For the brown rice:

1 1/2 cups brown rice
3 cups chicken stock

1. To make the pork chops: Combine sherry, pepper, 1 tablespoon of the soy sauce, and 1/2 teaspoon of the sugar in a medium bowl. Add pork and gently toss until well coated. Let marinate in the refrigerator.

2. Stir together pineapple juice, ketchup, vinegar, the remaining tablespoon of soy sauce, and remaining teaspoon of sugar in a small bowl until well combined.

3. Heat 1 tablespoon of the oil in a large, nonstick skillet over medium-high heat until hot but not smoking. Add onion and cook, stirring occasionally, until browned but still a little crisp, about 2 minutes. Transfer to a large dish. Heat another tablespoon of the oil in the same skillet over medium-high heat until hot but not smoking. Add peppers and cook, stirring occasionally, until browned but still a little crisp, about 3 minutes. Transfer to the same dish.

4. Heat remaining tablespoon of oil in the same skillet over medium-high heat until hot but not smoking. Add the pork cubes, arranging in a single layer. Cook, undisturbed, until a golden-brown crust forms on the bottom, about 1 1/2 minutes. Turn the cubes over and cook until a golden-brown crust forms on the other side, about 1 1/2 minutes. Return onion and peppers to the pan and toss to combine. Add pineapple juice mixture and cook, stirring, until sauce evenly coats everything and thickens slightly, about 2 minutes. Serve immediately.

5. To make the brown rice: In a saucepan, bring the stock to a boil and add the rice. Cover with a lid and let simmer for 20 to 30 minutes. Using a fork, fluff the grains and serve.