Ingredients
3 cups old fashioned rolled oats
2 tablespoons chopped flax seeds
1/2 cup organic jumbo raisins
1/3 cup chopped walnuts
1 tablespoons cinnamon
1/2 cup almond butter
1 teaspoon vanilla extract read more »
Serves - 4
Serving size - about 1/4 cups each, plus 4 servings for another meal or snack
Ingredients
1 cup whole milk
1 cup water
1 cup rice, uncooked
2 eggs
1 cup evaporated milk
1 teaspoon vanilla
1/4 cup sugar
1/8 teaspoon ground cinnamon
Directions
1. Heat milk and water in a sauce pan.
2. Add rice and bring to a boil, lower heat to simmer, and stir mixture every 10 minutes.
3. Cook uncovered until rice is tender, about 30 minutes.
4. In large bowl, mix eggs, 3/4 cup evaporated milk, the vanilla, and sugar. Set aside.
5. Add remaining 1/4 cup evaporated milk to rice mixture.
6. Spoon 1 cup of rice mixture into egg mixture and stir. Pour egg rice mixture into remaining rice.
7. Heat pudding until it boils, stirring continuously.
8. Remove from heat, and sprinkle with cinnamon.
Nutritional Information Per Serving (mg = milligrams)
Calories – 190
Total fat – 5 grams
Saturated fat – 3 grams
Cholesterol – 67 mg
Sodium – 66 mg
No bake cookies made with barley flakes.
Ingredients
2 cups flakes (works with oatmeal, wheat, or barley flakes)
1 cup granulated sugar
2 tablespoons cocoa, unsweetened
1/4 cup light margarine
1/2 cup fat-free milk
1 teaspoon vanilla extract
1/2 cup peanut butter (regular or low sodium)
Directions
1. Mix sugar, cocoa, margarine, milk, vanilla, and peanut butter together in a saucepan and bring to a boil.
2. Cook for 1 minute after mixture starts to boil.
3. Fold in flakes and stir until all the flakes are coated.
4. Pour and press mixture into a greased pan (9×9 or 9×13 inch) and refrigerate until solid.
5. Cut into desired size while cold. Use shaped cookie cutters if desired. Thickness will vary with the size of the pan.
Serves - 8
Serving size - about 3 meatballs each.
Ingredients
1/4 cup onions, minced
1 tablespoon vegetable oil
2 pounds lean ground beef
2 eggs
3/4 cup bread crumbs
1/2 cup whole milk – you can use fat free or low fat milk
1/8 teaspoon salt
1/2 teaspoon pepper
2 teaspoons onion powder
1/2 teaspoon garlic powder
Directions
1. Preheat oven 400 degrees F. Grease baking sheet lightly with oil.
2. Add 1 tablespoon oil and onions to small skillet. Cook over medium heat, until tender, about 3 minutes.
3. Mix remaining ingredients together in bowl. Add onions. Mix until blended, using a large serving spoon.
4. Shape beef mixture into 1 to 2 inch meatballs. Place on baking sheet.
5. Bake until thoroughly cooked, about 10 to 12 minutes.
Note: Serve with spaghetti sauce or in a meatball sandwich.
Nutritional Information Per Serving (mg = milligrams)
Calories – 345
Total Fat – 21 grams
Saturated Fat – 7 grams
Cholesterol – 142 mg
Sodium – 224 mg
Serves – 3
Serving size – 1 and 2/3 cups soup and 1 lime slice
Ingredients
2 teaspoons olive oil
1/2 cup frozen chopped onion
1 teaspoon bottled minced garlic
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon black pepper
1 cup frozen whole-kernel corn
1 (14 ounce) can fat free, low sodium chicken broth
1 (15 ounce) can black beans, drained
1 (14.5 ounce) can diced tomatoes with green chiles, undrained
3 lime slices
Directions
1. Heat oil in a large saucepan over medium heat.
2. Add onion, garlic, cumin, and oregano. Saute 1 and 1/2 minutes. Stir in pepper, corn, beans, broth, and tomatoes and bring it to a boil.
3. Reduce heat and simmer for 10 minutes. Serve with lime slices.
Nutritional Information Per Serving (mg = milligrams)
Calories – 241
Total Fat – 4.2 grams
Saturated Fat – 0.5 grams
Cholesterol – 0.0 mg
Sodium – 722 mg
Carbohydrate – 44.7 grams
Dietary Fiber – 12.4 grams
Protein – 12.7 grams
Servings - 10
Ingredients
1/2 cup pinto beans
1/2 cup kidney beans
1/2 cup black beans
2 tablespoons olive oil
1 green bell pepper, chopped
1/2 onion, chopped
2 carrots, shredded
46 ounces tomato juice
5 tablespoons chili powder
3 tablespoons garlic powder
1 tablespoon cumin powder
Salt and pepper to taste
Directions
1. Soak and cook beans according to the package directions.
2. Drain the water and set beans aside.
3. Sauté vegetables in sauce pan with olive oil until golden brown.
4. Add beans and vegetables into a soup pot, add the tomato juice and stir together.
5. Add all spices.
6. Cook for 10 to 15 minutes.
Nutrition Facts Per Serving (mg = milligrams)
Calories – 110
Total Fat – 3.5 grams
Saturated Fat – 0.5 grams
Cholesterol – 0 mg
Sodium – 540 mg
Protein – 4 grams
Carbohydrates – 17 grams
Dietary Fiber – 5 grams
Calcium – 4% Daily Value
Serves - 4
Serving size - about 1 and 1/2 cups of pasta
Ingredients
8 oz whole wheat bow tie pasta (farfalle)
2 tablespoons olive oil
1 and 1/2 cups onions, diced
2 tablespoons garlic, minced or pressed – about 5 cloves
1/4 teaspoon cayenne pepper
2 teaspoon anchovy paste (optional)
1 can (35 oz) no-salt-added whole peeled tomatoes, coarsely chopped
1 tablespoons capers
8 pitted black olives, each sliced lengthwise into 6 pieces
4 fresh parsley sprigs, rinsed and dried (optional)
Directions
1. In a 4 quart saucepan, bring 3 quarts of water to a boil over high heat.
2. Add pasta and cook according to package directions for the shortest recommended time, about 10 minutes. Drain.
3. In a large nonstick pan, heat olive oil over medium heat. Add onion. Cook and stir for 5 minutes, until onion begins to soften.
4. Add garlic, cayenne pepper, and anchovy paste. Cook and stir for another 5 minutes.
5. Add chopped tomatoes, capers, and olives. Cook and stir until heated through.
6. Divide pasta among four dinner plates, about 1 and 1/2 cups each. Spoon sauce over pasta. Garnish with parsley if desired.
Nutritional Information Per Serving (mg = milligrams)
Calories – 342
Total fat – 8 grams
Saturated fat – 1 grams
Cholesterol – 9 mg
Sodium – 455 mg
Fiber – 12 grams
Protein – 11 grams
Carbohydrates – 62 grams
Potassium – 537 mg