Recipe - Mongolian Stir Fry

I made this the other night with the leftover veggies from our salad dinner on Sunday.  IT WAS SO GOOD and only 340 calories.  If you do it without the pasta it would be even less.  You can substitute chicken instead of the steak.   We bought Carne Asada thin sliced steak at our grocery store, so it was already in thin strips that we used.

1.0 lb(s), Flank Steak - Cooked
2.0 cup(s), Broccoli - Raw
2.0 tbsp(s), Oil - Olive
1.0 tbsp(s), Crushed Red Chili Pepper Flakes
0.25 cup(s), Mr. Yoshida's Traditional Teriyaki Marinade and Cooking Sauce
5.0 tbsp(s), Chopped Green Onion, Raw
1/4 c. chopped celery
6.0 mushroom, 1 Mushroom Chopped
15.0 Strips (28g), Red Bell Pepper Slices
2.0 medium, Carrots - Baby, raw
6.0 oz(s), Spaghetti, Dry, Uncooked
minced garlic

Cook pasta according to package instructions.  Put oil in wok or pan along with red pepper flakes (you can do more or less depending on how spicy you want it), garlic, celery and carrots.  Add meat and stir fry until meat is cooked through.  Add other vegetables along with Teriyaki sauce.  Cook until vegetables are to the desired tenderness.  Stir in pasta.  Eat.  I'm not 100% sure on the measurements of the veggies and oil because I was just kind of making it up as I went, but I think that is pretty close.  I'll measure next time I make it and adjust if I was wrong.

Servings 5.0
Amount Per Serving
Calories 340
% Daily Value *
Total Fat 14 g 21 %
Saturated Fat 4 g 22 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 48 g 16 %
Sodium 522 mg 22 %
Potassium 143 mg 4 %
Total Carbohydrate 29 g 10 %
Dietary Fiber 1 g 6 %
Sugars 5 g
Protein 18 g 36 %
Vitamin A 1 %
Vitamin C 124 %
Calcium 0 %
Iron 60 %

Recipe - Chocolate Mint Eclair Dessert

23 whole chocolate graham crackers
3 c. cold fat free milk
2 small vanilla pudding mix
1/2 tsp mint or peppermint extract
3-4 drops green food coloring
8 oz reduced fat whipped topping (if you absolutely can't stand this, it only adds 17 calories per serving to use regular whipped topping, but it isn't too bad mixed in with the other stuff)

Frosting:
1 T butter
2 T cocoa
2 T plus 1 tsp fat free milk
1 tsp vanilla extract
1 c. powdered sugar

Coat 9x13 pan with nonstick cooking spray.  Break 5 whole crackers in half.  Line the bottom of pan with three half crackers and six whole crackers.
In a bowl, whisk milk and pudding mix for 2 minutes.  Whisk in extract and food coloring.  Fold in whipped topping.  Spread half over graham crackers.
Top with another layer of graham crackers
Top with remaining pudding and then remaining graham crackers.
Cover and refrigerate for 2 hours.

For frosting:
Melt butter in saucepan
Stir in cocoa and milk until blended.
Remove from heat
Stir in vanilla and powdered sugar
Spread over dessert
Refrigerate overnight.


15 servings
221 calories per serving
3 g. fat per serving

If using regular whipped topping
15 servings
237 calories per serving
6 g. fat per serving

Recipe: Twisty Pasta Primavera With Chicken

I don't know about you guys, but my family loves pasta and this is one low fat recipe I can get away with making that they will eat.

2.5 c. uncooked spiral pasta
2 c. chopped broccoli
3/4 c. sliced carrots
1 c. shredded mozzarella cheese
2 c. cubed cooked chicken breast
1 can reduced fat cream of whatever soup (Recipe called for reduced fat cream of broccoli, but I have never been able to find.  I usually use reduced fat cream of chicken)
1 c. fat free milk
1/4 c. grated parmesan cheese
1/8 tsp garlic powder
pepper

Bring water to boil.  Add pasta.  Cook 4 minutes.  Add broccoli and carrots.  Cook 5-6 minutes longer or until pasta is tender.  Drain and place in a bowl.  Add mozzarella cheese and coooked cubed chicken.  In anotther saucepan combine the remaining ingredients.  Bring to a boil.  Cook and stir until blended.  Pour over pasta mixture and toss gently.  Serve immediately.

6 servings
1 1/3 c. = 1 serving
286 calories
6 g. fat

Morning Smoothies

I make these up whenever I run out of them and put the bags in the freezer.  When I get up in the morning.  I grab the bag out of the freezer and put it on the counter to thaw a little bit while I shower.  Then I put in 1 c. of liquid (I like the almond breeze almond coconut milk unsweetened the best.  It is lowest in calories other than water, but water tastes nasty I think.), the contents of the bag, and 1T of chia seeds and blend.  I don't let it totally thaw because I like the really cold icy taste, but you could thaw completely if you want.

In bags to freeze:

1 c. spinach (I just put in a handful)

1/2 of a banana sliced

1-1.5 c. frozen fruit (I buy the big bags of frozen fruit at Costco.  I like 1/2 c. blueberries and 1-1.5 c. frozen mixed fruit.  I think it has strawberries, mangoes, papaya, pineapple)

I eat one of these every morning.  I haven't been sick once this Winter even when everyone else in my family has been.  It makes me feel healthier!

Let's start off with a SMILE on our face!