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Welcome to my Blog. Check back for new blog posts regarding nutrition, food, and fitness. You can also access my blog posts, daily nutrition tips and recipe ideas from my Facebook page at www.facebook.com/healthyyounutrition and don't forget to "like" us!

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Health and Happiness,


Stephanie : 0 )








1, 2, 3 Recipes

Here I have included some quick recipes that I use on a daily basis.  These recipes won't follow a typical recipe format because I just throw some ideas together and end up with something tasty.  Enjoy one today!


Also, you will read about the Misto sprayer quite often.  This is because I use it in most of my cooking.  It is a great kitchen gadget that allows me to cook with healthy oils (canola and olive) without adding too much fat!  This reduces the amount of oil you use because there is a pump to blast air into the can so you are literally spraying a mist of oil - it's great! You can find it at Bed Bath and Beyond for under $10.


Break the Fast Protein Shake
1 scoop of your favorite protein powder.  I like sweet cream flavors.
1 T. cocoa powder
sprinkle of cinnamon
4-8 oz. of fat free milk, light soymilk, almond milk, non-fat plain Greek yogurt
3-4 ice cubes
1 T. natural peanut butter (crunchy is my favorite)
1/2 banana (frozen or ripe)
Blend all ingredients together for a delicious and nutritious breakfast. ENJOY!
This shake using my protein powder (Visalus) and almond milk provides 250 calories, 28 g carbs, 12 g fat, 12 g protein, 7 g fiber, 16 g sugar.  If you want less fat, eliminate the peanut butter.  If you want less sugar, eliminate the banana.  Soy milk, fat free milk and Greek yogurt will add even more protein!


Perfect Parfait
4-8 oz non-fat plain Greek yogurt
1/2 banana
1/2 cup frozen mixed berries (slightly thawed) (my favorite is Trader Joe's Berry Cherry Mix)
1/8-1/4 cup granola (my favorite is Nature's Path Organic Flax Plus Pumpkin Granola)
Combine all ingredients together for a sweet afternoon snack. ENJOY!
This parfait provides 250 calories, 30 g carbs, 3 g fat, 15 g protein, 4 g fiber, 15 g sugar.  To eliminate some sugar, eliminate the banana, but I'm bananas for bananas!


OATMEAL!!
Oatmeal is an amazingly easy breakfast choice even when paired with some great toppings.  Yes of course steel cut oatmeal is the oatmeal of choice because it hasn't lost nutrients through processing but quick cook oats also provide your body with many great nutrients! 

Oatmeal has many health benefits.  One of the most well-known benefits is that oatmeal helps to lower cholesterol.  Oatmeal contains the soluble fiber betaglucan which helps to reduce the amount of bad cholesterol in the blood stream.  Oatmeal also helps you fill up so you can start your day with a fueled mind and body.  This whole grain offers healthy carbohydrates and B vitamins for energy as well as brain health. 

Combine 1/2 cup of plain oatmeal with any of the following toppings for a delicious and nutritious breakfast:
Fat free milk, soy milk, almond milk, chopped nuts or seeds such as walnuts, almonds, flax, pumpkin and chia, raisins, Craisins, dried fruit, wheat germ, fresh or frozen berries or other fresh fruit such as apples, peaches and bananas, cinnamon, honey, agave, shredded coconut, vanilla extract, canned pumpkin, peanut butter, brown sugar, all fruit jam (such as Polaners), dark chocolate chips, cocoa powder, Nutella, apple sauce, and the list goes on. 

Challenge yourself to have oatmeal three times this week.  You might find you love it and want to include it as a daily part of your meal plan.  For added protein, enjoy one or two hardboiled egg whites with your oatmeal!  Oh yeah, and oatmeal doesn't just have to be enjoyed for breakfast.  Try it for lunch, dinner or an afternoon snack!  ENJOY!


Super Healthy Eggplant Parm
This is such an easy meal and it is very low in calories and fat but full of nutrients!
Slice eggplant in disk shapes
Spray both sides of each slice with olive oil or canola oil using store bought no calorie spray or using a Misto sprayer.
Coat the slices with wheat germ
Sautee in a pan that is coated with no calorie olive or canola oil spray or oil from the Misto sprayer.
Sprinkle with garlic salt or garlic powder and cook until both sides are golden brown and eggplant is cooked through and soft.
I flip them a few times and cooked them for about 10 minutes. Then I just top with your favorite pasta sauce.  I don't usually use cheese but you can sprinkle on some parmesan if you'd like.  I have even sauteed zucchini and added it to this dish.  ENJOY!!




Spaghetti Squash

Swap your favorite pasta with spaghetti squash! One cup has about 45 calories and 10 Carb grams compared to pasta which has about 200 calories and 45 Carb grams!
Place whole spaghetti squash in the oven on 350 degrees for 30 minutes
Carefully remove squash from oven and slice in half (long ways)
Place on baking sheet that has been sprayed with no calorie olive oil spray (sliced side facing down)
Bake for another 30 minutes
Carefully remove squash from oven, flip over and use a spoon to scoop out the seeds
Use a fork to gather spaghetti like strands - it is totally effortless
Transfer shredded squash to dish
I melt some Smart Balance light buttery spread with chopped garlic and pour over spaghetti squash then top with pasta sauce and feta cheese.  ENJOY!!


Tuscan Tofu

* First of all, this is how I cook tofu for most of my recipes:  I buy extra firm tofu when I want to cut it into slices or cubes.  I rinse the tofu under cold water then wrap it in a kitchen towel to soak up some of the moisture.  While I am preparing the vegetables, I let the tofu stay wrapped up in the towel under a heavy plate to squeeze out even more moisture.  Then I slice the tofu into 8 slices.  I spray a pan with no calorie cooking spray and cook the tofu until it has a golden brown color on both sides (about 10 minutes on each side)  For this particular recipe, I added the seasoning before I put the tofu into the pan then added the Italian dressing after the tofu was golden brown and let it cook a little while longer until the dressing created a little darker coating.  That is usually what I do when I add a sauce to my tofu such as buffalo sauce for wraps or teriyaki sauce for stir-fry; I brush the tofu with the sauce after it was cooked to a golden brown then let it cook with the sauce for a few more minutes to achieve an even darker color.

* So for this recipe.....I cooked the tofu in a little Italian dressing and some rosemary Tuscan seasoning from McCormick. Then I sautéed spinach and zucchini in canola oil (Misto spray) and garlic.  Finally I added the veggies and tofu along with tomato basil feta to cooked brown rice. Super quick and easy and tasty! ENJOY!!


Tofu Stir-fry

For this recipe, I just chopped up some fresh veggies: red onions, red peppers, celery, carrots, mushrooms, and zucchini and sautéed it in a pan with canola oil (Misto sprayed) then added the sauce once the veggies were half way cooked - which is a spicy stir-fry sauce from Fresh n' Easy in Vacaville and whisked it with a low sodium soy sauce. On a separate skillet I cooked extra firm tofu (8 slices) until golden brown then brushed it with the same sauce then cut it up into cubes and combined it with the veggies!  Add quinoa or brown rice cooked in vegetable broth and you will have a delicious vegetarian dish in minutes!  ENJOY!!


Brussels Sprouts

So I just cooked Brussels sprouts for the first time a few weeks ago and am happy to report that I really liked them.  All I do to roast these fiber-rich veggies is clean them, then trim the ends off, slice them in half and spray with canola oil (Misto sprayed) and sprinkle with sea salt.  Then I bake them on 350 degrees for about 30 minutes until they appear lightly caramelized.  They are crunchy and have a nice nutty flavor.  You can also shred them by slicing them thin then sautee in a pan sprayed with canola or olive oil (misto sprayed) and season how you wish.  This way is quicker and still tastes great!  Brussels sprouts make a great side dish!  ENJOY!!

Whole Wheat Banana Walnut Pancakes

Prepare whole wheat pancake batter as package directions tell you to.  Then add a splash of vanilla extract, cinnamon, chopped walnuts, and 1 mashed banana as well as 1/2-1 chopped banana.  You can even add mini dark chocolate chips, if you dare!  These are so sweet, you won't even need syrup, but if you do, watch your portion.  Syrup is loaded with sugar!  You can also try a light version of syrup if you'd like.  Also, if you enjoy butter on pancakes, try Smart Balance light buttery spread with flax.  This is a great product.  I even got my parents to switch and that is saying a lot! Don't forget to pair these hot cakes with some scrambled egg whites for your morning protein session.  ENJOY!!! 


Try a similar recipe but use blueberries instead of bananas...or BOTH!




Vegetarian Bowl
This is definitely a 1, 2, 3 Recipe!  So easy!  All I did was cook brown rice in vegetable broth.  Then I sautéed zucchini in a skillet (Misto sprayed) with canola oil and sprinkled with garlic salt.  Then I cooked a can of black bean soup from Trader Joes.  I added the rice to a bowl, topped it with the zucchini and then with the black bean soup.  It was sooooo yummmy! 



I also do burrito bowls.  I usually cook brown rice, black beans, fajita veggies (bell peppers, onions and mushrooms), and corn in spices.  Then I top this with salsa and homemade guacamole.  You can also add cheese and sour cream if you'd like and any of your favorite meats.  Don't want a bowl then add these ingredients to a Smart and Delicious flour tortilla or use two small corn tortillas - I like jalapeño flavored ones!  Did you know corn tortillas are considered a whole grain?  Well they are.  ENJOY!


Baked Tofu Sticks

½ lb firm tofu                                                       
¼ cup breadcrumbs
1 tsp. Italian seasoning
¼ tsp garlic powder
1 egg white, lightly beaten

Rinse and drain tofu. Pat dry with a paper towel. Slice in 12 pieces. In a bowl, combine the breadcrumbs and seasonings. Dip tofu slices into egg white, then in the crumb mixture. Place on a lightly oiled baking pan. Bake at 350 degrees for ten minutes. Turn slices over and bake for 10 more minutes. Dip the tofu sticks in your favorite pasta sauce.
* This recipe is from one of my former classmates.  I still haven't tried it but plan on doing so next week.  I totally forgot about it.



Boneless Buffalo Wings
* This recipe is from the Hungry Girl cookbook.  I used to make this on Sundays during football season when I still ate chicken.  These boneless wings are a great substitute for buffalo wings and they are so good!

Ingredients:
8 oz. raw boneless skinless lean chicken breast cut into nuggets
¼ cup Fiber One Bran cereal (original)
3 tablespoons Frank’s red hot Original Cayenne Pepper Sauce or Buffalo Wings sauce
Dash onion powder
Teaspoon cayenne pepper
Dash black pepper
Directions:
Preheat oven to 375 degrees. In a blender or food processor, grind cereal to a breadcrumb consistency then add powdered spices and mix well.  Toss chicken in hot sauce then coat evenly with breadcrumb mixture. Place on baking sheet (sprayed with nonstick cooking spray). Bake in oven for 10 minutes or until fully cooked and outsides are crispy.  Makes 2 servings.
* Serve with light ranch dressing, celery and carrot sticks!  ENJOY!!

Edamame Hummus:2 cups frozen edamame (shelled), cooked according to package directions (10 oz pkg)
1/4 cup soybean oil
3 T. lemon juice
2 tsp. garlic, chopped
3/4 tsp. cumin, ground
1/2 tsp. salt

Puree edamame, oil, lemon juice, garlic, cumin and salt in food processor for 30 seconds until almost smooth. Cover and refrigerate until ready to serve. Serve with pita triangles, whole wheat crackers, or raw vegetables.

2 Tablespoons provide: 60 calories, 2 g protein, 3 g carbs, 1 g fiber, 5 g fat, 0 g sat fat, 0 mg cholesterol, 90 mg sodium

 
Vegetable Pastas
Don't be afraid of carbs, especially pasta. It's so tasty. Try whole wheat pasta or Ronzoni Garden Delight pasta which is enriched with carrots, tomato and spinach. Each 4 oz. portion has a full serving of vegetables! Plus when I cook pasta I also cook vegetables to help bulk up the pasta. So you can enjoy a big meal and limit the amount of pasta. Portion control is key with pasta because it is easy to overdo it. So cook up some healthy pasta, some of your favorite vegetables, toss in your favorite pasta sauce, and top with parmesan cheese. Voila!

 
KALE CHIPS
Ingredients
  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon seasoned salt
Directions
  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.
OR……
Ingredients
  • 1 bunch kale, washed and dried well
  • 1 tablespoon olive oil
  • Kosher salt and freshly ground black pepper
  • 1 teaspoon brown sugar
Directions
Preheat oven to 300 degrees F.
Tear the leaves off the center rib of the kale and tear into large pieces. Place leaves in a large bowl and drizzle with olive oil and toss until completely coated.
Divide kale between 2 baking sheets lined with parchment. Arrange in a single layer and sprinkle with salt and pepper. Place in the oven and bake for 25 minutes, or until crisp. Place in a serving bowl and sprinkle with brown sugar.
Cook's Note: Be sure to place the kale in one layer on the sheet tray. Overcrowding will steam the kale rather than crisp it.
Per Serving: Calories: 166; Fat: 8g (Saturated Fat: 1g); Protein: 6.5g; Carbohydrates: 22g; Sugar: 1g; Fiber: 4g; Cholesterol: 0mg; Sodium: 207mg

Omelet in a Bag
So all you need to do is boil a pot of water. Then add your favorite omelet ingredients to a plastic sandwich bag. Today I used baby spinach, tomato, green and red peppers, scallions, mushrooms, a little shredded cheddar mix, and pepper. In a separate bowl whisk your eggs together - I suggest two egg whites and one whole egg. This way you are getting the protein from the egg whites and not as much saturated fat, calories, and cholesterol from the yolks. Egg yolks do contain nutrients such as iron and choline but if you have heart issues, especially high cholesterol, you should limit your intake of egg yolks to two per week.


Then just pour the eggs into the bag, season how you like, and seal the bag. If you are cooking more than one omelet in the pot, use a permanent marker to write your name on your bag. Three bagged omelets can cook in one large pot at a time. Place the sealed bag into the pot of boiling water, set the kitchen timer for about 6 minutes per egg. I cooked mine for 12 minutes using 2 egg whites and one whole egg and my omelet was cooked perfectly. Use tongs to remove the bag from the pot and carefully pour the omelet onto your plate. Whole wheat toast or a whole wheat English muffin compliments any omelet. ENJOY!



Pizza Party


Forget delivery.  Next time you are craving pizza try creating your own with some fresh toppings.  Also look for whole wheat crust for added fiber. Boboli makes a great 100% whole wheat thin crust.  Preheat oven to 450 degrees, add your favorite pizza sauce, pizza toppings, then cheese and bake for 10-15 minutes or until edges are golden brown and cheese is bubbly. Check out the pictures of some of my latest creations.  ENJOY!!!


Quinoa recipes

Quinoa salad

Quinoa with spinach and feta
For some quick and easy quinoa ideas, just cook quinoa according to package instructions in water or vegetable broth for added flavor then combine with your favorite sauteed vegetables, sauces, cheeses, etc.  Some of my favorite additions include edamame, bell peppers, onions, corn, carrots, celery, zucchini, spinach, feta cheese, almonds, grapes, cranberries, and balsamic vinegar.  Serve hot or cold, as an entree or side dish.

Quinoa with feta and balsamic


Vegetable quesadilla


Smart and Delicious Tortillas by La Tortilla Factory makes great tortilla shells perfect for quesadillas, burritos, tacos, and wraps. These tortillas are low in fat and calories and high in fiber.  They come in a variety of flavors.  I use the extra virgin olive oil tortillas for my burritos.  Sautee your favorite vegetables, beans and corn in a pan (Misto sprayed).  Add your favorite spices and cook until slightly tender.  In a separate pan cook tortilla on medium heat (Misto sprayed) or brushed lightly with Smart Balance light buttery spread.  Add vegetable mixture and fold over tortilla.  Cook quesadilla until the shell is crispy.  Remove from pan and use a pizza cutter to slice into 4 triangles.  Serve with salsa and sour cream.  You can also add cheese for ooey gooey goodness.  Enjoy!


Veggie Time

Vegetables make a great addition to many dishes.  Sautee vegetables in canola or olive oil (Misto sprayed) and add your favorite spices then add to pizza, pasta, rice, quinoa, salad, eggs or serve alone.  I like adding egg whites to my sauteed vegetables for a nutrient-rich breakfast.


Spinach Salad 
Spinach is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients.

This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.
Fresh baby spinach can be topped with many great ingredients such as mandarin oranges, almonds, tomatoes, cucumbers, olives, avocado, peppers, onions, feta, blue cheese, and the list goes on.  Try one today!






Taco Soup (vegetarian chili)

1 T oil
1 or 2 onions
1 pkg soy "burger" crumbles
1 large can kidney beans
1 reg can pinto beans
1 reg can black beans
1 large can crushed tomatoes
2 reg cans chopped tomatoes
1 can creamed corn
1 pkg taco seasoning



Toppings:
Sour cream
Grated cheese
Green onions
Cilantro
Tortilla chips

For a lower sodium version of this recipe, use dry beans (follow package instructions - these will need to be soaked over night), also Mrs. Dash makes a sodium-free taco seasoning packet! Also you can use fresh corn instead of canned. I also like to add chopped bell peppers with the onions for some added vegetable power! Feel free to modify this recipe how you see fit.

All amounts and varieties are approximate - you can't really go wrong. Use all chopped tomatoes for a thinner quality - and any of the different "styles." More or less corn, different varieties of beans.

In a large pot or crock pot, cook chopped onions in oil until translucent. Add burger crumbles, stir. Drain and rinse beans (helps to remove excess sodium, add to mixture in pot. Add corn, tomatoes and taco seasoning. Cover and simmer for an hour or more - even better the next day! Serve with a variety of toppings. Enjoy!




Banana Cream Protein Pie

Ingredients
1 cup of your favorite vanilla flavored protein powder (or sweet cream if you buy Visalus)

2 cups milk of your choice (I had almond/coconut blend in my house but if you go for fat free cow's milk or soy milk you will get much more protein)

2 small packets of sugar free pudding mix - one vanilla, one banana cream

1-2 bananas

cinnamon

chopped walnuts

Nilla Wafer prepared pie crust

Directions
Blend milk and protein powder. Add pudding packets and mix well.
Slice bananas and layer bottom of pie crust with banana slices. Pour batter into crust.
Sprinkle pie with cinnamon and walnuts. You can also top this pie with whipped cream (tub) but I didn't have any.
Let this set in the refrigerator for atleast an hour.
Makes 8 slices. Enjoy!!
Estimated about 250-300 calories, 7-14 grams of protein per slice - depends on protein powder, milk, pie crust, toppings
** Now you can make any pie you'd like. Choose your favorite protein powder, milk, pie crust, and pudding mix.



Black Bean Burgers
Mash can of black beans (I use my food processor)
2 T. ketchup or BBQ sauce or Hot sauce
1 T. mustard
1 t. onion powder, 1 t. garlic powder
Pinch of ginger powder or turmeric or any spice (I used chipotle)
1/3 cup instant oats (I used 5 minute oats)
Mix all ingredients (I used food processor)
I also blended mushrooms in my second batch.  You can add any extra vegetable you'd like.
Form into four patties and cook 7 minutes on each side

So I made three large patties and cooked them in a skillet with non-stick no calorie olive oil spray. I built my burger on a whole wheat sandwich thin with dijonnaise, 1/4 avocado, baby spinach, tomatoes, and cholula. YUM!

Zucchini Tots

1 cup shredded, peeled zucchini (about 2 zucchinis)
1 small onion, diced
1 egg
1/4 Italian seasoned bread crumbs
1 teaspoon garlic powder
1 teaspoon seasoned salt
1/2 teaspoon black pepper
1/2 cup shredded cheddar cheese
paprika to garnish

Preheat your oven to 425 degrees. In a large bowl, combine the first 8 ingredients. Spray 24 mini muffin cups with non-stick cooking spray. Using a small spoon, evenly distribute the zucchini mixture among the cups - filling about halfway & pressing the mixture down a little with the back of the spoon. Sprinkle with paprika. Bake for 20 minutes. Serve with chipotle ranch sauce, if desired.

I shredded one zucchini (skin on) and one large carrot using my food processor. I used 1/3 cup cheddar cheese to save a little on calories/fat. My recipe made 16 mini tots and yes my calorie calculation for the above burger + 16 tots was under 500 calories. It was delicious and super filling.


Mom's Cukes n' Vinegar:


1 med. to large cuke, thinly sliced
1 small onion, thinly sliced
1 T. sugar
1/2 t. salt
dash pepper
1/2 C. vinegar
1/4 C. Canola oil

Combine all ingredients. Cover and refridgerate til ready to eat. Serve with a draining spoon. Today I added sliced tomatoes and chopped avocado!



Cauliflower Crust Pizza

Makes a small personal pan pizza for one or two to share. I made this pizza again tonight and I used the rest of the cauliflower (probably more than half a head of cauliflower ~ 2-3 cups) and I added a little more water and I used one whole egg and one egg white. I also added a tablespoon of Chia seeds for added protein, fiber and omega-3s! This time my pizza was bigger, about a small to medium sized pizza. This pizza crust also took the entire 15 minutes to cook as opposed to the recipe below where the personal pizza only cooked for about 10 minutes.


Ingredients:
1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese*
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
Olive oil (optional)
Pizza sauce
Mozzarella cheese, shredded
Other additional toppings of your choice

Directions:
To rice your cauliflower, take 1 large head of cauliflower, remove the stems and leaves, and chop the florets into chunks. Add to a food processor and pulse just until it looks like rice. Alternatively, you can grate the cauliflower with a cheese grater.

Place the riced cauliflower in a microwave safe bowl, add 1/4 cup water, and microwave for 6-8 minutes, stirring half-way through.

To make the pizza, preheat the oven to 450 degrees F. Spray a pizza pan or cookie sheet with non-stick cooking spray. Mine stuck a little, so next time I will use extra spray.

In a medium bowl, combine the cauliflower, mozzarella cheese and egg together and stir until well incorporated. Add the oregano, garlic, and garlic salt. Transfer to the cookie sheet, and shape into a 9-inch circle. Brush the crust with olive oil to help it brown in the oven. I wasn't able to brush my dough, it just seemed to sticky, so I used my Misto spray. (What's a misto spray? Check out my recipe favorites tab to find out)

Baked at 450 degrees F for 15 minutes, until the crust is browned and cooked through the middle. I only had to bake mine for 10 minutes but all oven vary.

Remove the crust from the oven, add your sauce, cheese and toppings. Place under a broiler at high heat until the cheese is melted and bubbly. (About 3-4 minutes). The toppings I chose were mushrooms and red onions. I sauteed these on the stove top while the crust was baking. I used fresh marinated cherry-sized mozzarella balls as my cheese topping. So yum!

Allow the pizza to cool slightly, then cut into slices and serve.



Italian Grilled Eggplant Parm

Slice your eggplant and zucchini into thick disks. Toss in olive oil. Heat your grill and line the grill with foil, sprayed with non-stick olive oil spray. Carefully lay the zucchini on the foil and season with salt-free seasonings (rosemary, garlic, onion-herb).


While the veggies are grilling, sautee sliced mushrooms on the stove top. Add 4 tablespoons of California Sun Dry - garlic with sundried tomatoes and sauteed for a few minutes longer.

In a separate saucepan, heat 2 cups of jarred pasta sauce (or make your own homemade - I didn't have time so just went with the jarred sauce; it was mushroom and olive). Add the mushroom mixture to the pasta sauce and heat until fully cooked (few minutes).

Flip the grilling veggies. Once they are cooked through, line the eggplant on the bottom of a glass dish.

Spread1-2 garlic herb Laughing Cow cheese wedges on the eggplant. Top with the grilled zucchini and spread with 1-2 more cheese wedges. Top with mushroom sauce and sprinkle with parmesan cheese


Meatless Mexican stuffed peppers:


First I cooked two corn on the cobs the Weight Watchers way. Do you know this? It is so simple and they turn out perfect every time. If you don't want to heat up your kitchen or start the grill, just follow these simple steps to cooking sweet summer corn on the cob.

Do not shuck the corn. Run it under water and then wet a paper towel with water and wrap it around the corn (unpeeled). Put it into the microwave for 3 minutes. You can stack as many wrapped corn cobs as you'd like in your microwave; just be sure to set it for 3 minutes per corn. So I cooked two. Both were wrapped in an individual wet paper towel, so I set the microwave for 6 minutes.

While the corn was cooking, I put the green bell pepper into the toaster oven on broil. Yes, I cleaned the pepper first and then cut the top off.  You can also bake it in the oven for 15-20 minutes.

While the corn and peppers were cooking, I started sauteing my other veggies.

I sprayed a non-stick pan with no calorie olive oil spray and then sauteed yellow squash, yellow onions, red bell peppers, and garlic. I seasoned it with salt-free chipotle seasoning.  Another time I made this I used mushrooms, red onions and corn and seasoned it with fajita seasoning.

Once the corn was done cooking, I peeled it and then cut it off the cob. You may need to wear pot holders because the corn is steaming hot. I added the corn kernels to the sauteing veggies.

Next I turned off the toaster oven and removed the green bell pepper. It was slightly charred, YUM!

Next I had Mexican black beans from Fresh and Easy but you can cook your own black beans how ever you like. Then I filled the bottom half of the green bell pepper with the black beans and topped it with the sauteed veggies (over-flowing of course!) and i paired this dish with a little more black beans and sliced tomatoes tossed in hot sauce.  If you are using canned black beans, be sure to rinse them well first and then add them to the sauteeing vegetables for the last 3 minutes or so do they cook a little.

You can alway top these stuffed peppers with low fat shredded cheese, light sour cream or non-fat plain greek yogurt, avocado, hot sauce, salsa, etc.