Bulgur Breakfast Treat by Jean Johnson

1 Cup Bulgur (medium grind)
2 Cups Water
1 tsp Honey
1 tsp Cinnamon
1 tsp Vanilla
1/2 Cup Walnuts
1/2 Cup Raisins
1 Apple (peeled and chopped)

Add bulgur to water. Bring to a boil. Reduce heat to medium and simmer for ten minutes, stirring occasionally. Remove from heat and allow to cool.

Stir in remaining ingredients until well blended.

Cover with plastic wrap and refridgerate.

This dish can be served as a cold cereal with milk or re-heated for a hot hearty breakfast. It also goes well served with vanilla ice cream (unless your in phase 1 or 2. Sorry----no dessert!).

Add variety by using bananas, pineapple, dates, coconut, etc. in place of the apples.

Yeild: 4.5 Cups
Serving Size: 1/2 Cup
Calories per serving: 182

Kale Chips

1 bunch of black kale (the narrow curly or wrinkly leaves work best)
1/2 tbsp coconut oil (depending on the size of the Kale bunch)

A garnish. I like salty, cheesy, garlicky flavors. I currently use Parma! Vegan parmesan: available in 2 flavors, plain or chipolte cayenne in the refrigerated section at the Food Co-Op. The 2nd is mildly spicy in my opinion. Garlic gold nuggets is also available in the spice section at the Food Co-Op.

You can also use fresh, grated parmesan or romano cheese which was part of the original recipe I learned.

Directions

Set oven at lowest temperature (my warm setting is 180 degrees and works well or perhaps use dehydrator, I haven't tried that)

Place coconut oil in a measuring cup and place in a warm oven until it is liquid. (It should be ready by the time you have the kale cleaned and cut)

Wash, dry and slice kale into bite sized strips. Cut out any heavy stems (bottom half)

Place cut kale in a salad bowl. Drizzle with coconut oil and toss thoroughly so that all leaves, including most of the back are lightly glistening with the oil.

Add your garnish and toss some more. Then lay out on a cookie sheet. I add more garnish on top at this point.

Place in warmed oven. It is usually ready in an hour or so. Check from time to time to see if it is crisp. It works best to have a single layer of kale, otherwise the top dries before the rest and may get overdone. Store at room temperature. I generally leave top open (as it is gone within a day or two)

Joyce's Whole Wheat Bread Recipe

1 Tablespoon yeast
1/2 cup water
1 teaspoon sugar

Combine: 2 1/2 hot water & 3 cups whole wheat flour

Add: 1 Tablespoon salt, 1/3 cup oil & honey - mix well

add: 1 cup flour to mixture
add: yeast mix & 2-3 cups more flour

Stir 10 minutes

oil counter and divide into 2 loaves

cover and let rise 35 minutes

Bake 350 for 40 minutes

Black Bean & Sweet Potato Burritos

A Recipe provided to us by Flo....

2 teaspoons canola oil
1 cup chopped onion
2 garlic cloves, minced
4 teaspoons ground cumin
1/2 teaspoon dried oregano
3/4 cup vegetable broth or reduced-sodium chicken broth
1 medium sweet potato, peeled and diced (3 cups)
1 can (14 1/2 ounce) mild green chile seasoned diced tomatoes
1 can (15 1/2 ounce) black bean, drained and rinsed
3/4 cup frozen corn
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon freshly ground pepper
8 - 8 inch whole wheat tortillas or wraps
1 cup shredded pepper jack or Monterey Jack cheese
1/2 cup reduced-fat sour cream

1. Preheat the oven 325 F
2. Heat the oil in a large nonstick skillet over medium heat. Add the onion & cook, stirring often, until softened, 2 to 3 minutes. Add the garlic, cumin and oregano. Cook, stirring, until fragrant, 10 to 20 seconds. Add the broth and sweet potato. Bring to a simmer. Cover and cook for 5 minutes. Add the tomatoes, beans and corn. Return to a simmer. Cover and cook until the sweet potato is tender, 5 to 10 minutes longer. Mash about 1/4 of the vegetable mixture with a potato masher. Stir the mashed and unmashed portions together. Stir in the lime juice, cilantro, and pepper.
3. Meanwhile, enclose the wraps in aluminum foil and heat in oven for 10 to 15 minutes.
4. To serve, spoon about 2/3 cup of the sweet potato filling down center of each tortilla. Sprinkle with about 2 tablespoons cheese. Fold in edges of wrap, then fold 1side over filling and wrap up the burrito. Serve with sour cream for dipping. One serving is 1 wrap, 2/3 cup filling, 2 tablespoons shredded cheese, and 1 tablespoon sour cream.

Per serving: 262 calories, 14 g protein, 35 g carb, 15 g fiber, 10 g total fat, 4 g saturated fat, 21 g cholesterol, 784 mg sodium

Tip: To heat individual wraps or flour tortillas in the microwave, place 1 wrap between 2 paper towels and microwave on high for 10 to 12 seconds.

Black Bean Chicken Casserole

Prep: 25 min Bake: 35 min Yield: 10 servings

1 large onion, chopped
1 large green pepper, chopped
2 garlic cloves, minced
1 Tbsp canola oil
1 can (14.5 oz) diced tomatoes, undrained
1/2 salsa
1 tsp ground cumin
1/2 tsp salt
1/2 tsp dried oregano
1/4 tsp pepper
2 cans (15 oz ea) black beans, rinsed & drained
3 cups cubed cooked chicken breast
8 corn tortillas
1 1/2 cups (6 oz) shredded reduced-fat Monterey Jack or Mexican cheese blend, divided

1. In a large saucepan saute the onion, green pepper & garlic in oil until tender. Stir in the tomatoes, salsa, cumin, salt, oregano & pepper. Add beans & chicken; heat through.
2. Spread a third of the mixture into a 13x9x2 baking dish coated with non-stick cooking spray. Layer with four tortillas, a third of the mixture & 1 cup cheese. Repeat with remaining tortillas & chicken mixture.
3. Cover & bake at 350 for 25-30 minutes or until heated through. Uncover, sprinkle with remaining cheese and bake 8-10 minutes longer or until cheese is melted.

1 serving equals 283 calories

Spinach Feta chicken rolls

Prep: 25 min Bake: 45 min Yield: 6 servings

1/2 cup sun dried tomatoes (not packed in oil)
1 cup boiling water
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 cup feta cheese
4 green onions, thinly sliced
1/4 cup greek olives, chopped
1 garlic clove, minced
6 boneless chicken breast halfs (6 oz each)
1/4 tsp salt
1/4 tsp pepper

1. Place tomatoes in a small bowl; add boiling water. Let stand for 5 minutes. In another bowl, combine the spinach, feta cheese, onions & garlic. Drain & chop tomatoes; add spinach mixture.
   
2. Flatten chicken to 1/4 inch thickness; sprinkle with salt & pepper. Spread spinach mixture over chicken. Roll up & secure with toothpicks. Place in a 12x9x2 baking dish coated with non-stick cooking spray.
3. Cover & bake at 350 for 30 minutes. Uncover; bake 15-20 minutes longer or until a meat thermometer reads 170. Discard toothpicks.

1 stuffed chicken breast half equals 272 calories

Santa Fe Soup

1 cup cubed cheddar cheese
1 lb ground beef, cooked
1 1/3 cup corn
15 oz kidney beans, not drained
14 oz can diced tomatoes w/ green chilies
14 oz can stewed tomatoes
2 Tablespoons of taco seasoning

Cook on stove or 3 hours in crock pot

303 calories per cup

Salsa Verde Chile w/ Chicken

Dissolve: 4 chicken bouillon cubes in 1 cup boiling water. Add three more cups water.

Cut: 5 whole chicken breasts into bite size pieces.

Brown & cook: chicken in a small amount of bouillon broth in a very large frying pan in two batches.

Drain & Rinse: 2 cans of black beans
2 cans great northern (or other white) beans.

Place in large kettle: 16 oz pkg frozen corn
16 oz jar La Victoria Thick & Chunky Salsa Verde
all above ingredients (bouillon, chicken, beans)

Simmer: a few minutes to combine flavors

170 calories per cup

Note from Jean: A small can of sliced olives and a few chives or green onions make the dish even more attractive.

Balsamic & Parmesan Roasted Cauliflower

8 cups 1 inch thick sliced cauliflower florets (about 1 large head)
2 Tablespoons extra-virgin olive oil
1 teaspoon dried marjoram
¼ teaspoon salt
Freshly ground pepper to taste
2 tablespoons balsamic vinegar
½ cup finely shredded Parmesan cheese

1. Preheat oven to 450
2. Toss cauliflower, oil, marjoram, salt and pepper. Roast on a large rimmed baking sheet until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Makes 4 servings, about 1 cup each

Per serving: 149 calories; 10 g fat (3 g sat, 6 g mono); 7 mg cholesterol; 10 g carbohydrate; 7 g protein; 4 g fiber; 364 mg sodium

Zucchini Supper

1 ½ pounds lean ground beef
½ pound reduced fat bulk pork sausage
1 large onion, chopped
1 medium carrot, chopped
1 celery rib, chopped
2 cups cubed day-old whole wheat bread
½ cup fat free milk
1 Tablespoon all-purpose flour (I used whole wheat flour)
4 cups chopped zucchini
¾ pound reduced-fat process cheese (Velveeta), cubed (I used reduced-fat cheddar)
1 can (10 ¾ ounces) reduced-fat, reduced-sodium condensed cream of mushroom soup, undiluted
¾ cup egg substitute
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon rubbed sage
½ teaspoon dried thyme
½ teaspoon pepper

In an Dutch oven, cook the beef, sausage, onion, carrot and celery over medium heat until meat is no longer pink and vegetables are crisp-tender. Meanwhile, in a small bowl combine bread cubes and milk; set aside

Remove meat mixture from the heat; drain. Stir in flour until blended. Stir in bread mixture and remaining ingredients.

Transfer to a 13x9x2 baking dish coated with nonstick cooking spray. Cover and bake at 350 for 40-45 minutes or until a meat thermometer reads 160. Uncover and stir. Bake 8-12 minutes longer or until golden brown.

Nutrition Facts: 1 1/3 cup equals 373 calories, 17 g fat (7 saturated fat), 80 mg cholesterol, 1,119 mg sodium, 21 g carbohydrate, 2 g fiber, 34 g protein.


Calories listed above are for the recipe as it was written in Light & Tasty Magazine, February 08. Using turkey meat and possibly less of it could further reduce the calories.

Lentil Soup with Brown Rice

This recipe is out of the Sonoma Diet Cookbook. Pg 41

3 tbsp extra-virgin olive oil
1 cup chopped onion
1 cup chopped celery
6 cloves garlic, minces (1 tbsp)
8 cups reduced-sodium chicken broth
½ cup long grain brown rice
2 cups chopped tomato
¾ cup dry brown lentils, rinsed & drained
1 tbsp chopped fresh Thyme
1 tbsp chopped fresh oregano
1 tbsp lemon juice
¼ tsp freshly ground black pepper
2 tbsp finely shredded Asiago Cheese

1. In a 4 qt dutch oven heat olive oil over medium heat. Add onion, celery, and garlic; cook about 5 minutes or until tender, stirring occasionally. Stir in broth and uncooked brown rice. Bring to a boiling; reduce heat. Simmer uncovered, for 10 minutes. Stir in tomato and lentils. Return to boiling; reduce heat. Cover and simmer about 30 minutes more or until rice and lentils are tender
2. Stir in thyme, oregano, lemon juice, and pepper. Top individual servings with asiago cheese and, if desired thyme sprigs and/or oregano leaves.

1 cup serving has 257 calories

Crustless Feta & Cheddar Quiche

* This recipe would be for Phase 2 or higher since there is a little whole wheat flour in the recipe.

Nonstick olive oil cooking spray
4 beaten eggs
1/3 cup whole wheat pastry flour
4 cloves garlic, minced
1 Tbsp chopped fresh dillweed, thyme, or mint
1/4 tsp freshly ground black pepper
1/8 tsp kosher salt
1 1/2 cups low fat cottage cheese (12 ounces)
1 - 10 ounce package frozen chopped broccoli, cooked & drained
1 cup crumbled feta cheese (4 ounces)
1 cup shredded reduced fat cheddar cheese (4 ounces)

1. preheat oven to 350 degrees F. Lightly coat a 9 inch pie plate with cooking spray
2. In a medium bowl combine eggs, pastry flour, garlic, dillweed, pepper, and kosher salt. Stir in cottage cheese, broccoli, feta, and cheddar. Spoon into the pie prepared plate.
3. Bake for 40 to 45 minutes or until knife inserted near center comes out clean. Cool on a wire rack for 5 to 10 minutes before serving.

Makes 8 servings at 188 calories per serving. Great for a ready to go breakfast.

Broccoli Casserole

Here's the recipe for tonights snack, broccoli Casserole.

4 oz low fat Cheddar cheese, shredded
1 cup cooked long grain brown rice
1/2 cup sliced mushrooms
1/2 cup diced onion
1/2 cup skim milk
1 tbsp butter
2 (10 oz.) package frozen chopped broccoli, thawed
1 tsp Celtic sea salt

Preheat oven to 350 degrees. Spray 2 quart casserole with nonstick cooking spray; set aside. In 3 quart sauce pan combine all ingredients, except broccoli and Celtic sea salt and cook over medium heat, stirring constantly, until cheese and butter are melted. Add broccoli and Celtic sea salt and cook, stirring frequently, until broccoli is heated, about 2 minutes. Turn into sprayed casserole and bake until mixture is heated throughout and broccoli is tender, about 30 minutes.

Makes 4 servings at 221 calories and 8.2 grams fat each.

Micro Baked Apple Delight

Snack for our 6/18 PRISM meeting

1 Golden Delicious apple
1/3 cup unsweetened apple juice
1/2 teaspoon lemon juice
1/3 teaspoon vanilla
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg

Core Apple. Place in microwave-safe baking dish. Sprinkle with remaining ingredients. Cover with plastic wrap and microwave on HIGH 3 minutes. Let stand 5 minutes, covered.

Makes 1 serving at 126 calories and 0.6 grams fat.

I will be baking mine covered in the oven at 350 for a half an hour (or as long as it takes) and then will let stand for about another 10 minutes. Somehow it just seems like apples should be baked and not zapped.

Chili Recipe

Snack for the 6-11 meeting was PRISM's Easy Chili recipe. I add and subtract different ingredients each time such as ground turkey meat, different color peppers or different kinds of beans such as black, cannellini, etc. Of course if you decide to do that you'll need to adjust the calories accordingly. If you add ground turkey I recommend 1/2 lb per batch.

Below is exactly how it reads in the book.

2 cloves garlic, minced
1 medium onion, chopped
2 stalks celery, chopped
1/2 lb mushrooms, sliced
1 1/2 green peppers, chopped
1 Tbsp olive oil
1 Tbsp water
2 (16 oz) cans unsalted tomatoes, cut up
2 (16 oz) cans kidney beans, drained
1 to 3 Tbsp chili powder, or to taste

Lightly saute fresh vegtables in oil and water until onions are tender. Add tomatoes, beans, and chili powder. Cook, covered, for 1 hour or longer on low heat.
6 servings at 217 calories and 3.0 grams of fat each

Great for the freezer!

Crunchy Chicken Salad

Here is the recipe for tonights (6-4-07) snack. If you come across any good recipes you'd like to share by all means do. You can post them here, email them, or bring them to the meetings. Thanks! Monica

4 oz diced cooked chicken
1 tbsp low fat Mayo
2 tbsp mustard (spicy mustard is good)
1 finely chopped medium apple
2 chopped dill pickles
2 chopped baby carrots

Mix it all together and serve on a bed of chilled lettuce or spinach greens.

P.S. I personally think this is better after a night in the fridge.