Lentil Salad with Mint and Goat Cheese

You will need:

1 cup dry lentils, French green-variety, washed and picked over to remove debris
1 Tbsp bay leaf
1/4 cup red onion(s), coarsely chopped
3 Tbsp mint leaves, fresh, coarsely chopped
1/4 tsp table salt, or to taste
1/4 tsp black pepper, freshly ground, or to taste
1/4 cup semisoft goat cheese, crumbled

Place lentils in a medium saucepan and pour over enough water to cover lentils by 2 to 3 inches. Add bay leaves and set pan over high heat; bring to a boil. Reduce heat to medium and partially cover pan; simmer until lentils are tender, about 15 to 20 minutes. Drain lentils; discard bay leaves and transfer lentils to a large bowl.
While lentils are still warm, stir in onion and mint; season to taste with salt and black pepper. Sprinkle cheese over salad just before serving; serve warm or chilled. Yields about 1/2 cup per serving.

The mint may be substitued with parsley. Try adding some shrimp or grilled chicken for a more complete meal!

~WW Recipie

100 Ways to Cut Calories

Here is a link for one article that conveys the exact points I wanted to get across with this blog. It is so easy to change the slightest of things to make a recipie just a little less fattening, or significantly lower the calories.

http://www.prevention.com/100calories/?cm_re=HP-_-Topic%20Box4-_-%20100%20Ways%20to%20Cut%20100%20%20Calories%20a%20Day

Super Foods!

Another great article about many different kinds of food and their great benefits!!!!

http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100160036

A Post~Worthy Article

I found this article today on msn.com, and instead of posting it in the articles section, I wanted to make it highly visible!Very interesting and informative on some of the restaurant menu items you may have thought were not so bad. Dont worry, there are a few different tips on how to significantly cut down the calories and fat on the same dishes. I hope this helps!!!!

http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100159739&page=1

Asparagus,New Potato and Chive Frittata

You will need:
1/2 pound uncooked new potatoes, washed and very thinly sliced (about 4 potatoes)
1 pound asparagus, trimmed and cut into 2-inch lengths
2 large egg(s)
1 cup fat-free egg substitute
1/2 tsp table salt
1/8 tsp black pepper
2 Tbsp chives, fresh, chopped
1 sprays cooking spray

Place potatoes in a steamer; steam until almost tender, about 3 minutes. Add asparagus and steam for 1 minute more; remove vegetables from steamer and set aside.
Preheat broiler.
In a large bowl, whisk together eggs, egg substitute, salt, pepper and chives.
Coat a 10-inch nonstick, ovenproof skillet with cooking spray and set over medium heat. Add potatoes and asparagus and sauté for 2 minutes; reduce heat to low and stir in eggs. Cover and cook until eggs are set around edges, about 5 minutes.
Uncover and broil frittata until top is golden brown, about 1 to 2 minutes. Cut into 4 wedges and serve.
~WW Recipie

Pasta Primavera

You will need:

8 oz uncooked whole-wheat pasta, linguine (I prefer Barilla Plus)
4 tsp olive oil, divided
8 oz asparagus, woody ends trimmed, cut into 1 1/2- to 2-inch pieces
4 oz sugar snap peas, fresh, stem ends trimmed, large ones cut in half (about 1 1/3 cups)
1 small yellow summer squash, halved lengthwise, sliced crosswise into 1/2-inch-thick pieces (about 1 cup)
13 3/4 oz canned artichoke hearts, without oil, drained and quartered (about 1 1/2 cups)
1 medium garlic clove(s), chopped
1 cup grape tomatoes, halved
1/2 cup frozen green peas, thawed
1/4 tsp table salt
1/4 tsp black pepper
1/2 cup basil, fresh, leaves, thinly sliced

Bring a large pot of lightly salted water to a boil; add pasta and cook according to package directions.
Meanwhile, heat 2 teaspoons of oil in a large nonstick skillet over medium-high heat; add asparagus, snap peas and squash. Cook vegetables, stirring often, until vegetables are almost crisp-tender, about 4 minutes. Stir in artichoke hearts and garlic; cook and stir over low heat until fragrant, about 1 minute.
Stir in tomatoes, peas, salt and pepper. Scoop out 1/3 cup of pasta cooking water and add it to skillet. Cook, tossing ingredients, until tomatoes soften slightly and vegetables are crisp-tender, about 1 minute.
Drain pasta; return pasta to pot. Add vegetable mixture, basil and remaining 2 teaspoons of oil to pot; toss to mix and coat. Serve immediately. Makes about 2 1/4 cups per serving.

~WW Recipie

Asiago and Pasta Spinach Salad

You will need:

3 cups boiling water

4 ounces sun-dried tomatoes, packed without oil (about 2 cups)

2 tablespoons extra-virgin olive oil

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper

2 cloves garlic, crushed

6 cups hot cooked cavatappi (about 6 ounces uncooked ridged, spiral pasta)

1 (10 ounce) package fresh spinach, torn

3/4 cup grated Asiago cheese

1/2 cup freshly grated Parmesan cheese

Combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes. Drain and chop.Combine tomatoes, oil, salt, pepper, and garlic in a large bowl. Add pasta and spinach; toss gently. Sprinkle with cheeses; toss gently.

NOTE: May substitute the Italian cavatappi with fusilli, penne or any other medium-sized pasta.

~Cooking Light Recipie

Very Lightened Up Sesame Chicken

You will need:

2 Tbsp sesame seeds
1 Tbsp water
1 Tbsp low-sodium soy sauce
1 Tbsp maple syrup
1 Tbsp dry sherry
1 tsp ginger root, fresh, minced
1/2 tsp five-spice powder
2 Tbsp all-purpose flour
1/2 tsp table salt
1/4 tsp black pepper
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch strips
2 tsp peanut oil

Place a large nonstick skillet over medium-high heat. Add sesame seeds and cook until lightly toasted, shaking pan frequently, about 2 to 3 minutes; transfer seeds to a dish and set aside.
Whisk water, soy sauce, maple syrup, sherry, ginger and five-spice powder together in a small bowl; set aside.
Combine flour, salt and pepper together in a dish; add chicken and turn to coat. Shake chicken pieces to remove excess flour.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and sauté until browned on all sides, about 5 minutes. Add soy sauce mixture to chicken and cook until sauce thickens and is almost evaporated, about 2 to 3 minutes more.
Dip chicken pieces in toasted sesame seeds and serve, drizzled with any additional soy sauce mixture. Makes about 4 strips per serving. Great with brown rice.

~WW Recipie

Cherry Glazed Chocolate Muffins

You will need:

cooking spray
1 1/2 cup all-purpose flour
1/2 cup unsweetened cocoa
1 cup powdered sugar
1 tsp baking soda
3/4 tsp table salt
3/4 cup Neufchatel cheese, softened (I prefer to use light)
1 1/4 cup water, warm, divided
1 tsp vanilla extract
1 Tbsp vinegar
cherries jarred in water (about 12 cherries)
1 tsp butter, softened
1/2 cup powdered sugar
1/4 tsp vanilla extract
1/8 cup finely chopped or cherries jarred in water (about 3 cherries)
3 tsp water, warm, or more if necessary

Preheat oven to 350ºF and coat a 12 muffin tin with cooking spray or muffin liners.
Sift together flour, cocoa, 1 cup of powdered sugar, baking soda and salt in a medium bowl; set aside.
Using an electric mixer, cream Neufchatel cheese, about 1/2 cup of warm water and 1 teaspoon of vanilla together in a large bowl until blended.
With mixer running on slow, add flour mixture in small batches, alternating with remaining 3/4 cup of warm water, until batter is thoroughly blended; add vinegar and mix well.
Fill each muffin cup with a tablespoon of batter (you’ll have about 1/2 the batter left). Place a whole cherry in center of each muffin cup and top with remaining batter so each cup is about 2/3 to 3/4 full.
Bake until a toothpick inserted in center of a muffin comes out clean, about 25 to 30 minutes. Cool muffins for 5 minutes in tin and then remove muffins to a wire rack to finish cooling completely.
While muffins are cooling, make glaze: Combine butter, 1/2 cup of powdered sugar, 1/4 teaspoon of vanilla, 3 chopped cherries and 3 teaspoons of warm water (add another teaspoon of water if glaze is too thick). Spread each cooled muffin with a thin layer of glaze.

1 muffin per serving.

~WW recipie

Spinach & Feta Quesadilla

You will need:

cooking spray
1 medium shallot(s), minced
1 medium garlic clove(s), minced
10 oz chopped frozen spinach, thawed and squeezed dry
1/4 cup feta cheese(I prefer to use the reduced fat,or even fat free) crumbled
1/2 cup grated Parmesan cheese, such as Parmigiano Reggiano
2 Tbsp fat-free creamer, such as half-and-half
1/4 cup canned cannellini beans, drained, rinsed and mashed
1/4 tsp black pepper
1 tsp fresh lemon juice
4 medium flour tortilla(s), 6-inch
1 medium lemon(s), quartered

Coat a 10-inch skillet coated with cooking spray and heat over medium-high heat. Add shallot and garlic and sauté 1 minute; stir in spinach. Cook until spinach is hot and liquid evaporates, about 3 minutes; remove from heat.
Add feta and Parmesan cheeses, creamer, beans, pepper and lemon juice to skillet; stir until well-combined.
Spread 1/2 cup of spinach mixture on half of each tortilla; fold tortillas in half to enclose filling.
Recoat skillet with cooking spray. Place 2 folded tortillas in skillet and brown over medium heat, about 2 to 3 minutes per side; set aside and cover to keep warm. Repeat with remaining tortillas.
Cut each tortilla in half to form quarters. Serve with lemon wedges. Yields 2 quarters per serving.

~WW recipe