Thursday, June 26, 2014

Pita Pocket Sandwich

Nutrition Facts:
Servings: 1
Calories: 335
Fat: 6 grams
Sodium: 528 mg

1/2 chicken breast
2 tablespoons hummus
1/2 pita (cut so it looks like a pocket)
1/2 cup lettuce mix
4 grape tomatoes, cut in half
1 pear

Follow cooking instructions for the chicken, adjusting for half the amount, and cut into strips.
Spread hummus throughout the pita pocket.  Then add the lettuce, tomatoes, and chicken.
Enjoy with a fresh pear on the side.

Homemade Mac and Cheese

Nutrition Facts:
Servings: 2
Calories: 530
Sodium: 320 mg

1 1/2 cups pasta
2 tablespoons butter
2 tablespoons flour
1 cup skim milk
3 ounces cheddar, finely diced
Salt and pepper- to taste
2/3 cup sugar snap peas

Boil water in a medium pot and follow instructions on pasta box.
After cooking the pasta, drain and return it to the pot, which should remain on high heat.
Add butter, flour, milk, cheese, and a pinch of salt and pepper to the pot.
Stir continuously until all the cheese has melted.
Turn burner off, place cover on pot, and allow to firm.
Enjoy sugar snap peas on the side!

Whole Wheat French Toast

Nutrition Facts:
Servings: 1
Calories: 255
Fat: 7 grams
Sodium: 455 mg

1 egg
1/2 cup skim milk
1/2 teaspoon vanilla extract
Ground cinnamon- to taste
Nonstick cooking spray
1/2 tablespoon butter- optional
2 slices whole wheat bread

Crack the egg into a bowl and add milk.  Add the vanilla extract and cinnamon.  Mix the egg with a fork until the yoke is completely dissolved and the mixture is a light yellow color.
Spray a skillet with cooking spray. Add butter to the skillet and spread it throughout (optional)
Set the burner to medium heat
Dunk one slice of bread into the egg mixture and flip it. Don't let it soak for more than a few seconds and then place it on the skillet.
After about three minutes check to see if the bottom of the bread is golden brown.  If so, flip the slice and cook it for another three minutes. 

Penne & Marinara with a Salad

Nutrition Facts:
Servings: 1
Calories: 575
Fat: 12 grams
Sodium: 520 mg

1 1/2 cups penne
1/2 cup Mariana sauce
1 cup lettuce mix
1 tablespoon olive oil
1 tablespoon balsamic vinegar

Boil water in a medium pot, and follow instructions on the pasta box for penne
After cooking the pasta, drain and return it to the pot. The burner should be turned off.
Pour and stir the Mariana sauce with the pasta.
Enjoy with a lettuce salad with olive oil and balsamic vinegar dressing.

Apple Nachos

Nutrition Facts:
Servings: 4
Calories: 325
Fat: 16 grams
Sodium: 70 mg

3 crisp and slightly tart apples (honey crisp or Fuji)
3 tablespoons reduced-fat creamy peanut butter
1/4 cup sliced almonds
1/2 cup pecans
1/4 cup dark chocolate chips

Slice apples into bite size pieces and toss in lemon juice.
Arrange the apple slices on a plate.
Melt the peanut butter in the microwave (1-2 minutes, stirring every 30 seconds)
Drizzle the peanut butter over the apples and top with almonds, pecans, and chocolate chips.

Breakfast Fruit and Yogurt

Nutrition Facts:
Servings: 4
Calories: 140
Fat: 0 grams
Sodium: 85 mg

1 apple
1 banana
1 orange
A pinch of sugar
16 oz. non-fat yogurt

Wash the apple, then dice
Peel the banana. Cut into approximately 1/4 inch slices, and cut those in half.
Cut the orange into approximately 1/2 inch-wide crescents, and then cut those in two. Remove the peel from all pieces.
Mix the apple, banana, and orange in a bowl and add a pinch of sugar to the top.
Eat yogurt on the side or combine with fruit.

Pita Pizza

Nutrition Facts:
Servings: 1
Calories: 550
Fat: 15 grams
Sodium: 900 mg

1 whole wheat pita
2/3 cup Mariana sauce
1 ounce cheddar, diced
2 ounces mozzarella

Preheat oven to 400 degrees.
Spread a layer of Mariana sauce on the pita.  Evenly lay down the cheese on the pita.
Bake for 7 minutes or until cheese is melted.

Homemade Chicken Nuggets

Nutrition Facts:
Servings: 1
Calories: 350
Fat: 7 grams
Sodium: 735 mg

1 chicken breast
1 egg
2 slices whole-wheat toast
salt and pepper- to taste

Defrost Chicken
Preheat oven to 375 degrees
Cut chicken into tenders or nuggets- your choice
Whisk egg in a bowl
Toast the bread slices. Then, using a knife and your hands, cut and crumple into breadcrumbs.
Sprinkle bread slices with salt and pepper.
Dip each piece of chicken into the egg, and then roll both sides in breadcrumbs.  Place all nuggets on a little greased baking sheet.
Bake the nuggets for 20 minutes, or until cooked.
Enjoy with broccoli on the side!