A Dragon's Breath

Healthy Moussaka

Friday, May 29th, 2009

Healthy Moussaka
*not mine!

Ingredients

1 fresh eggplant
8 oz ground turkey
3 cups tomato sauce
1 cup raw onion, chopped
2 cloves garlic
1 glass (3.5 fl oz) red wine
1/2 cup white flour
1 cup nonfat milk
2 tbsp parmesan cheese
1/2 cup feta cheese, crumbled

Directions

Slice eggplant very thinly.
Brown ground turkey with onion and garlic.
When brown, add tomato sauce and red wine. Let simmer for 15 minutes.
Layer eggplant then meat mixture in 13 x 9 pan, ending with meat mixture.
Add milk to clean saucepan and slowly stir in flour a little at a time until sauce thickens. Add feta and parmesan cheese.
Pour white sauce over the casserole.
Bake at 350 degrees until top starts to turn golden brown.

Number of Servings: 8

Nutrition Facts Healthy Moussaka
Serving Size: 1 serving

Amount Per Serving

Calories		171.9

Total Fat		4.8 g

	Saturated Fat	2.3 g

	Polyunsaturated Fat	0.2 g

	Monounsaturated Fat	0.6 g

Cholesterol		9.6 mg

Sodium		653.1 mg

Potassium		556.1 mg

Total Carbohydrate		20.4 g

	Dietary Fiber	3.5 g

	Sugars	4.0 g

Protein		11.3 g


Vitamin A	8.5 %

Vitamin B-12	4.9 %

Vitamin B-6	11.7 %

Vitamin C	15.7 %

Vitamin D	0.0 %

Vitamin E	6.9 %

Calcium	12.5 %

Copper	8.8 %

Folate	10.6 %

Iron	11.7 %

Magnesium	8.7 %

Manganese	17.6 %

Niacin	9.4 %

Pantothenic Acid	7.0 %

Phosphorus	12.8 %

Riboflavin	14.9 %

Selenium	7.9 %

Thiamin	9.9 %

Zinc	5.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Baked Cinnamon Apples (Low Sodium)

Friday, May 29th, 2009

Baked Cinnamon Apples
*not mine

Ingredients

4 baking apples
1/2 cup brown sugar, packed
4 teaspoons margarine
1/2 teaspoon cinnamon

Directions

1. Remove core from apples and place upright in baking dish, placing two tablespoons brown sugar, 1-teaspoon margarine and 1/8-teaspoon cinnamon in the center of each apple. Pour water into baking dish to 1/4 inch depth.

2. Bake at 375? F for 30-40 minutes, or until tender.

Makes 4 (1 apple) servings.

Nutrition Facts Baked Cinnamon Apples
Serving Size: 1 serving

Amount Per Serving

Calories		223.5

Total Fat		4.3 g

	Saturated Fat	0.9 g

	Polyunsaturated Fat	1.1 g

	Monounsaturated Fat	1.9 g

Cholesterol		0.0 mg

Sodium		55.6 mg

Potassium		261.1 mg

Total Carbohydrate		49.2 g

	Dietary Fiber	3.9 g

	Sugars	0.0 g

Protein		0.3 g


Vitamin A	4.8 %

Vitamin B-12	0.1 %

Vitamin B-6	3.7 %

Vitamin C	13.3 %

Vitamin D	0.0 %

Vitamin E	4.6 %

Calcium	3.9 %

Copper	7.1 %

Folate	1.1 %

Iron	5.0 %

Magnesium	3.9 %

Manganese	10.2 %

Niacin	0.7 %

Pantothenic Acid	1.2 %

Phosphorus	1.7 %

Riboflavin	1.3 %

Selenium	1.1 %

Thiamin	1.7 %

Zinc	0.8 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Chocolate Caramel Pecan Cake

Friday, May 29th, 2009

Chocolate Caramel Pecan Cake

Ingredients

Cooking spray for baking (with flour)
1 box chocolate cake mix
3 egg whites
1-1/4 cups water
1/2 cup unsweetened applesauce
12 oz fat free caramel apple dip
1 cup chopped pecans
3 tbsp powdered sugar

Directions

Preheat oven to 350*F.
Spray a springform pan with cooking spray, preferably the kind with flour for baking.
Mix cake mix, egg whites, applesauce, and water.
Pour half the cake mixture into the pan.
Bake 15 min or until done.
When done, top with caramel dip.
Pour remaining cake mixture on top of caramel and top with pecans.
Bake 25 minutes or until done.
When cool, remove from pan and dust with powdered sugar.

Number of Servings: 20

Nutrition Facts Chocolate Caramel Pecan Cake
Serving Size: 1 serving

Amount Per Serving

Calories		199.2

Total Fat		6.8 g

	Saturated Fat	1.3 g

	Polyunsaturated Fat	1.2 g

	Monounsaturated Fat	2.4 g

Cholesterol		0.0 mg

Sodium		261.6 mg

Potassium		25.0 mg

Total Carbohydrate		33.8 g

	Dietary Fiber	1.3 g

	Sugars	21.1 g

Protein		2.6 g


Vitamin A	0.0 %

Vitamin B-12	0.0 %

Vitamin B-6	0.0 %

Vitamin C	6.0 %

Vitamin D	0.0 %

Vitamin E	0.0 %

Calcium	2.2 %

Copper	0.0 %

Folate	3.6 %

Iron	4.4 %

Magnesium	0.0 %

Manganese	0.0 %

Niacin	2.4 %

Pantothenic Acid	0.0 %

Phosphorus	0.0 %

Riboflavin	2.4 %

Selenium	0.0 %

Thiamin	3.6 %

Zinc	0.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Homemade Salsa

Friday, May 29th, 2009

Homemade Salsa

Ingredients

2 medium Tomatoes
1 cup Onions
6 Garlic clove
1 lime
2 tbsp Cilantro
1/2 cup Green Chili Peppers

Directions

First, the ingredients must be fresh. Find a pepper that is the right amount of spice for your taste. You can also use green onions or the entire onion including greens for a slightly greener taste.
Chop onions, garlic, pepper, and tomatos. Combine in a bowl that is refridgerator safe. Add fresh cilantro, salt, and lime to taste.
Refridgerate over night and voila! Delicious, fresh, healthy homemade salsa!

Number of Servings: 4

Nutrition Facts Homemade Salsa
Serving Size: 1 serving

Amount Per Serving

Calories		38.9

Total Fat		0.3 g

	Saturated Fat	0.0 g

	Polyunsaturated Fat	0.1 g

	Monounsaturated Fat	0.0 g

Cholesterol		0.0 mg

Sodium		138.2 mg

Potassium		241.8 mg

Total Carbohydrate		8.8 g

	Dietary Fiber	1.8 g

	Sugars	0.1 g

Protein		1.4 g


Vitamin A	8.3 %

Vitamin B-12	0.0 %

Vitamin B-6	8.7 %

Vitamin C	28.0 %

Vitamin D	0.0 %

Vitamin E	1.5 %

Calcium	2.6 %

Copper	4.3 %

Folate	6.8 %

Iron	3.9 %

Magnesium	3.2 %

Manganese	9.9 %

Niacin	3.0 %

Pantothenic Acid	2.4 %

Phosphorus	3.7 %

Riboflavin	2.9 %

Selenium	1.7 %

Thiamin	4.3 %

Zinc	1.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Coconut Macaroons (No Sodium!)

Friday, May 29th, 2009

Coconut Macaroons
*not mine!

35 Minutes to Prepare and Cook

Ingredients

5 1/4 ounces (3/4 of a 7-ounce package) sweetened shredded coconut
6 tablespoons chopped nuts (such as almonds, hazelnuts or pecans)
1/2 teaspoon cinnamon
1 teaspoon vanilla extract
2 large egg whites
Pinch salt
2/3 cup sugar, divided

Directions

1. Heat oven to 350°F. Line 2 baking sheets with rice paper or parchment paper; set aside.
2. Combine coconut, chopped nuts, cinnamon, and vanilla together in a medium bowl and stir well; set aside.
3. Place egg whites and salt in a small mixer bowl and beat on medium speed to soft peaks. Sprinkle 1 tablespoon sugar over egg whites and continue beating until peaks are glossy.
4. Gently sprinkle remaining sugar over beaten egg whites and carefully fold in using a rubber spatula, then gently fold in coconut mixture.
5. Drop the batter by teaspoonfuls onto prepared cookie sheets, about 1 inch apart. Bake until golden, 12 to 15 minutes.
6. If baked on rice paper, allow macaroons to cool completely on cookie sheets, then remove and peel away the excess paper from each one. If using parchment paper, cool 2 to 3 minutes on cookie sheets to firm up, then carefully remove cookies from the paper with a spatula, transfer to a wire rack, and cool completely
If you’d like to make the macaroons in advance for a special occasion, cool completely and store in an airtight container up to 3 days.
Per macaroon: Calories 95, fat 6 g, saturated fat 3 g, cholesterol 0 mg, sodium 30 mg, carbohydrate 10 g, fiber 1 g, protein 2 g.Number of Servings: 1

Nutrition Facts Coconut Macaroons
Serving Size: 1 serving

Amount Per Serving

Calories		34.0

Total Fat		0.0 g

	Saturated Fat	0.0 g

	Polyunsaturated Fat	0.0 g

	Monounsaturated Fat	0.0 g

Cholesterol		0.0 mg

Sodium		0.0 mg

Potassium		0.0 mg

Total Carbohydrate		1.0 g

	Dietary Fiber	0.0 g

	Sugars	0.0 g

Protein		6.0 g


Vitamin A	0.0 %

Vitamin B-12	0.0 %

Vitamin B-6	0.0 %

Vitamin C	0.0 %

Vitamin D	0.0 %

Vitamin E	0.0 %

Calcium	0.0 %

Copper	0.0 %

Folate	0.0 %

Iron	0.0 %

Magnesium	0.0 %

Manganese	0.0 %

Niacin	0.0 %

Pantothenic Acid	0.0 %

Phosphorus	0.0 %

Riboflavin	0.0 %

Selenium	0.0 %

Thiamin	0.0 %

Zinc	0.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Apple Cranberry Crisp (Low Sodium)

Friday, May 29th, 2009

Apple Cranberry Crisp
*not mine!

70 Minutes to Prepare and Cook

Ingredients

4 medium apples, Granny Smith, peeled, cored and thinly sliced
1 Tbsp fresh lemon juice
3 Tbs[ sugar, granulated
1/2 cup dried cranberries
1 cup uncooked old fashioned oats
2 Tbsp unpacked brown sugar
2 Tbsp reduced- calorie margarine
1 tsp ground cinnamon

Directions

Preheat oven to 350F
In a large bowl, combine apples, lemon juice and franulated sugar; toss to comine. Place apple mixture in bottom of a 9 inch pie plate; spinkle cranberries over top and set aside.
In medium bowl, combine oats, brown sugar, margarine and cinnamon; mix with a fork or your fingers until mixture is combined and crumbly. Sprinkle crumb mixture over apple mixture.
Bake until filling is bubbly and top is golden brown, about 50 to 55 minutes. Yields about 3/4 cup per serving.

Number of Servings: 6

Nutrition Facts Apple Cranberry Crisp
Serving Size: 1 serving

Amount Per Serving

Calories		203.3

Total Fat		5.8 g

	Saturated Fat	0.8 g

	Polyunsaturated Fat	2.8 g

	Monounsaturated Fat	1.7 g

Cholesterol		0.0 mg

Sodium		51.2 mg

Potassium		145.8 mg

Total Carbohydrate		35.5 g

	Dietary Fiber	4.1 g

	Sugars	12.8 g

Protein		4.5 g


Vitamin A	3.6 %

Vitamin B-12	0.1 %

Vitamin B-6	2.4 %

Vitamin C	3.1 %

Vitamin D	0.0 %

Vitamin E	1.3 %

Calcium	2.3 %

Copper	9.0 %

Folate	3.9 %

Iron	8.1 %

Magnesium	11.9 %

Manganese	68.4 %

Niacin	1.9 %

Pantothenic Acid	3.9 %

Phosphorus	13.8 %

Riboflavin	2.6 %

Selenium	0.2 %

Thiamin	13.5 %

Zinc	7.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Warm Apples with Granola

Friday, May 29th, 2009

Warm Apples with Granola
*not mine

Ingredients

1 small apple
2 tablespoons granola
1 packet splenda (to taste)
1/4 tsp. cinnamon (or to taste)

Directions

Core and dice the apple into large chunks. Top with granola, splenda and cinnamon. Heat in microwave 1 to 1.5 minutes. Eat warm.
For an extra special treat (dessert), add a tablespoon or two of Cool Whip Free!

Number of Servings: 1

Nutrition Facts Warm Apples with Granola topping
Serving Size: 1 serving

Amount Per Serving

Calories		145.0

Total Fat		4.3 g

	Saturated Fat	0.8 g

	Polyunsaturated Fat	1.8 g

	Monounsaturated Fat	1.2 g

Cholesterol		0.0 mg

Sodium		3.7 mg

Potassium		211.8 mg

Total Carbohydrate		25.7 g

	Dietary Fiber	4.6 g

	Sugars	3.2 g

Protein		2.6 g


Vitamin A	1.2 %

Vitamin B-12	0.0 %

Vitamin B-6	5.1 %

Vitamin C	10.8 %

Vitamin D	0.0 %

Vitamin E	11.9 %

Calcium	2.7 %

Copper	7.3 %

Folate	4.2 %

Iron	6.1 %

Magnesium	8.4 %

Manganese	40.5 %

Niacin	2.1 %

Pantothenic Acid	3.2 %

Phosphorus	8.1 %

Riboflavin	3.7 %

Selenium	6.8 %

Thiamin	9.1 %

Zinc	4.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Berry Banana Frozen Treat

Friday, May 29th, 2009

Berry Banana Frozen Treat
*not my recipe!

Ingredients

1 cup plain yogurt
1 cup frozen strawberries (or mixed berries)
1 banana
1 tbsp vanilla extract

Directions

Blend all ingredients in a food processor and freeze until ready to eat.
I like to divide it up into 1/2 cup serving dishes before freezing, that way when I am craving a creamy, frozen treat it is pre-portioned!

Number of Servings: 4

Nutrition Facts Berry Banana Frozen Treat
Serving Size: 1 serving

Amount Per Serving

Calories		83.8

Total Fat		0.3 g

	Saturated Fat	0.1 g

	Polyunsaturated Fat	0.0 g

	Monounsaturated Fat	0.0 g

Cholesterol		1.2 mg

Sodium		48.5 mg

Potassium		332.9 mg

Total Carbohydrate		15.4 g

	Dietary Fiber	1.5 g

	Sugars	6.8 g

Protein		4.0 g


Vitamin A	0.9 %

Vitamin B-12	6.2 %

Vitamin B-6	10.7 %

Vitamin C	31.0 %

Vitamin D	0.0 %

Vitamin E	0.9 %

Calcium	13.0 %

Copper	3.0 %

Folate	4.8 %

Iron	2.4 %

Magnesium	6.2 %

Manganese	8.2 %

Niacin	2.1 %

Pantothenic Acid	5.1 %

Phosphorus	10.7 %

Riboflavin	11.2 %

Selenium	4.0 %

Thiamin	3.4 %

Zinc	4.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Peach Crumble

Friday, May 29th, 2009

Peach Crumble
* not my recipe!

45 Minutes to Prepare and Cook

Ingredients

2 lbs. fresh peaches, peeled and chopped (about 6 cups)
2 t sugar
1/4 c pecan halves (or other nut of your choice)
1/2 c oats
1/4 c whole wheat flour
1/3 c packed brown sugar
2 T unsalted butter, chilled

Directions

Preheat the oven to 375-degrees.
Put peaches into an 8 or 9 inch square baking pan. Sprinkle with sugar. You can also add cinnamon (about 1/2 t) and nutmeg (pinch) if desired.
Use a food processor or blender to coursely grind pecans. Add oats and blend for 10 seconds more. Combine with flour and brown sugar. Cut in the butter until crumbly. Sprinkle mixture over the peaches.
Bake 30 minutes, or until the peaches are tender and the topping is golden brown. Serve warm or at room temperature.
Recipe makes six generous servings.

Number of Servings: 6

Nutrition Facts Peach Crumble
Serving Size: 1 serving

Amount Per Serving

Calories		253.7

Total Fat		8.0 g

	Saturated Fat	2.8 g

	Polyunsaturated Fat	1.5 g

	Monounsaturated Fat	3.2 g

Cholesterol		10.3 mg

Sodium		5.9 mg

Potassium		453.1 mg

Total Carbohydrate		44.8 g

	Dietary Fiber	5.7 g

	Sugars	0.9 g

Protein		4.4 g


Vitamin A	21.1 %

Vitamin B-12	0.1 %

Vitamin B-6	2.9 %

Vitamin C	18.8 %

Vitamin D	0.0 %

Vitamin E	7.6 %

Calcium	3.1 %

Copper	14.3 %

Folate	3.3 %

Iron	6.4 %

Magnesium	10.8 %

Manganese	46.5 %

Niacin	9.3 %

Pantothenic Acid	5.2 %

Phosphorus	10.2 %

Riboflavin	5.6 %

Selenium	1.5 %

Thiamin	10.3 %

Zinc	6.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Dragon’s Breath 4 Bean Salad (Low Sodium)

Friday, May 29th, 2009

Dragon’s Breath 4 Bean Salad

80 Minutes to Prepare and Cook

Ingredients

2 packages– Picsweet Deluxe Baby Green & Yellow whole beans (with carrots removed)
2 cans Great Value, No Salt Added Cut green beans
1 Can Bush’s Dark Red Kidney Beans (rinsed)
6 thin slices from a red onion
1 Tbsp of black pepper
1/2 cup cider vinegar

Directions

1. Follow package instructions for cooking the Picksweet vegetables. It is ok if they are still a little cold when you open the bag.
2. Remove the carrots from the PicSweet vegetables.
3. Dump the beans, canned beans, pepper, onion, and cider vinegar into a big bowl.
4. Mixe very well.
5. Chill for at least one hour.
Makes 12 (1-cup) servings.

Number of Servings: 12

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Archive for May, 2009

Healthy Moussaka

Ingredients

Directions

Baked Cinnamon Apples (Low Sodium)

Ingredients

Directions

Chocolate Caramel Pecan Cake

Ingredients

Directions

Homemade Salsa

Ingredients

Directions

Coconut Macaroons (No Sodium!)

Ingredients

Directions

Apple Cranberry Crisp (Low Sodium)

Ingredients

Directions

Warm Apples with Granola

Ingredients

Directions

Berry Banana Frozen Treat

Ingredients

Directions

Peach Crumble

Ingredients

Directions

Dragon’s Breath 4 Bean Salad (Low Sodium)

Ingredients

Directions