Lettuce Wraps...amaZING!

K...Here are THE most delicious lettuce wraps, ever. Easy to make, too!

Lettuce Wraps by Jalaine

2 tsp olive oil
2- 4oz skinless, boneless chicken breast halves, cut into thin strips
2 tbsp grated peeled fresh ginger
2 tbsp teriyaki sauce
2 tbsp rice vinegar
1 tbsp honey
½ to 1 tsp crushed red pepper
½ tsp cornstarch
1 ½ cups grated carrots
1 cup fresh bean sprouts
1 cup snow peas, trimmed and cut lengthwise into thin strips
½ cup sliced green onions
1/4 cup sliced almonds, toasted
1 cup mushrooms
Bibb lettuce leaves

Directions: Heat oil in a wok or large nonstick skillet over medium-high heat. Add the chicken and ginger; saute five minutes or until chicken is done (Best if marinate chicken in ginger, teriyaki sauce, vinegar and honey). Combine teriyaki sauce, rice vinegar, honey, red pepper and cornstarch in a small bowl, stir with whisk. Add teriyaki mixture to chicken mixture in wok, stir in carrot, bean sprouts, snow peas and onions (as well as any other vegetable desired). Cook three minutes or until sauce thickens slightly, stirring often. Stir in almonds. Spoon 1/4 cup chicken mixture onto each lettuce leaf; roll up. Recipe makes four servings; three wraps each (130 calories per serving)

**I like to use pepper infused oil instead of the crushed red pepper (if using the pepper infused oil don’t use the olive oil as well). Also I like to saute the chicken with the ginger, teriyaki, vinegar, honey and pepper mix overnight and then cook it up separately. Set aside and then cook the vegetables and then add together. Best if you use a wok.

Turkey Tenderloin Sandwiches

Turkey Tenderloin Sandwiches
4 Servings Prep: 10 min. + marinating Grill: 10 min.
Ingredients
4 turkey breast tenderloins (4 ounces each)
1/4 cup canola oil
1/4 cup sherry or chicken broth
1/4 cup reduced-sodium soy sauce
2 tablespoons lemon juice
2 tablespoons dried minced onion
1/4 teaspoon ground ginger
1/8 teaspoon pepper
4 whole wheat hamburger buns, split
1 slice red onion, separated into rings
4 slices tomato
4 lettuce leaves

Directions
Flatten tenderloins to 3/4-in. thickness. In a large resealable plastic bag, combine the oil, sherry or broth, soy sauce, lemon juice, onion, ginger and pepper; add the turkey. Seal bag and turn to coat; refrigerate for at least 3 hours, turning occasionally.

Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill turkey, uncovered, over medium heat or broil 4 in. from the heat for 4 minutes on each side or until juices run clear. Serve on buns with onion, tomato and lettuce. Yield: 4 servings.



Nutritional Analysis: 1 sandwich equals 281 calories, 7 g fat (1 g saturated fat), 56 mg cholesterol, 421 mg sodium, 25 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 4 very lean meat, 1-1/2 starch, 1/2 fat.

Healthy and Tasty Ranch Dressing!

Buttermilk Salad Dressing
22 Servings Prep: 10 min. + chilling

Ingredients:
3/4 cup buttermilk
2 cups (16 ounces) 2% cottage cheese
1 envelope ranch salad dressing mix
Salad greens and vegetables of your choice

Directions
In a blender, combine the buttermilk, cottage cheese and salad dressing mix; cover and process for 20 seconds or until smooth.
Pour into a small pitcher or bowl. Cover and refrigerate for 1 hour. Stir before serving with salad. Yield: 2-3/4 cups.

Nutritional Analysis: One serving (2 tablespoons dressing) equals 23 calories, 1 g fat (trace saturated fat), 3 mg cholesterol, 177 mg sodium, 2 g carbohydrate, 0 fiber, 3 protein. Diabetic Exchange: 1/2 fat-free milk.

Yummiest tortilla soup..healthy too!

I had some leftover turkey I used instead of chicken. I also added some green peppers. I finished it off with a tiny bit of low fat sour cream. It was HEAVENLY!!!

Chicken Tortilla Soup
Ingredients
3 corn tortillas (6 inches), cut into 1/4-inch strips
4 teaspoons olive oil, divided
1/4 teaspoon salt
3/4 pound boneless skinless chicken breasts, cut into 1/2-inch chunks
1 large onion, chopped
5 cups reduced-sodium chicken broth
1 pound red potatoes, cut into 1/2-inch cubes
1 cup frozen corn
1 can (4 ounces) chopped green chilies
1/4 cup minced fresh cilantro
1/4 teaspoon pepper
3 tablespoons lime juice

Directions
In a large resealable plastic bag, combine tortilla strips, 1 teaspoon oil and salt. Seal bag and shake to coat. Arrange tortilla strips on an ungreased baking sheet. Bake at 400° for 8-10 minutes or until crisp, stirring once. Remove to paper towels to cool.
In a large saucepan, saute chicken in remaining oil until no longer pink and lightly browned. Add onion; cook and stir until onion is tender. Add broth and potatoes.
Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Add the corn, chilies, cilantro and pepper. Cook until heated through. Stir in lime juice. Garnish with tortilla strips. Yield: 6 servings.



Nutrition Facts: 1-1/2 cups equals 221 calories, 4 g fat (1 g saturated fat), 33 mg cholesterol, 757 mg sodium, 27 g carbohydrate, 4 g fiber, 19 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1/2 fat.

Yummy soup for dinner tonight!

The question, "What's for dinner?" finally has answer. Enjoy this delicious soup tonight!


Bean and Pasta Soup
1 cup uncooked small pasta
2 celery ribs, thinly sliced
2 medium carrots, thinly sliced
1 medium onion, chopped
1 garlic clove, minced
1 tablespoon olive oil
2 cups water
1 can (14-1/2 ounces) Hunt’s® Original Diced Tomatoes, undrained
1-1/4 cups reduced-sodium chicken broth or vegetable broth
1 teaspoon dried basil
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/8 teaspoon pepper
1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
2 cups shredded fresh spinach
1/4 cup shredded Parmesan cheese, optional



Directions
Cook pasta according to package directions. Meanwhile, in a large nonstick saucepan, saute the celery, carrots, onion and garlic in oil for 5 minutes. Stir in the water, tomatoes, broth, basil, rosemary, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until carrots are tender.
Drain pasta; stir into vegetable mixture. Add the beans; heat through. Stir in spinach; cook until spinach is wilted, about 2 minutes. Sprinkle with Parmesan cheese if desired. Yield: 5 servings.



Nutritional Analysis: 1-1/2 cups equals 218 calories, 5 g fat (1 g saturated fat), 3 mg cholesterol, 588 mg sodium, 35 g carbohydrate, 7 g fiber, 9 g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 lean meat.

Spinach Melon Salad

6 cups torn stemmed washed spinach
4 cups mixed melon balls, such as cantaloupe, honeydew and/or watermelon
1 cup sliced cucumber
1/4 cup thinly sliced red onion

1/4 cup red wine vinegar
2 tbsp honey
2 tsp olive oil
2 tsp lime juice
1 tsp poppy seeds
1 tsp dried mint

Directions: Combine spinach, melon, cucumber and onion in large bowl. For dressing, combine vinegar, honey, oil, lime juice, poppy seeds and mint in small jar with tight fitting lid; shake well. Pour over salad; toss gently to coat.



I love this recipe, it's such a great twist on salad and I make it anytime I can. ENJOY!!!!

Recipe for dinner...Tonight!

I don't know if you've seen Julie and Julia but I thought this looked so good when they were eating it, so I found the recipe. It's yummy and healthy, what's better!!! Jalaine

Bruschetta with Tomatoes and Basil

Bruschetta with Tomatoes and Basil1 loaf (8 ounces) Italian bread
1 clove large garlic, cut in half
1 1/4 pounds (8 medium) ripe plum tomatoes, seeded and cut into 1/4-inch pieces
2 tbsp fresh basil leaves, thinly sliced
2 tbsp extra-virgin olive oil
1/4 tsp salt
1/8 tsp ground black pepper
Directions: Preheat oven to 350 degrees. Meanwhile, slice bread diagonally into scant 1/2-inch-thick slices; reserve ends for making bread crumbs another day. Place bread slices on 2 cookie sheets. Toast bread on 2 oven racks 15 minutes or until crusty and dry, turning slices over once and rotating cookie sheets between upper and lower racks halfway through baking. Transfer bread to wire racks to cool slightly. When bread is cool enough to handle, rub 1 side of each toast slice with cut side of garlic. Discard garlic. Meanwhile, in small bowl, gently toss tomatoes, basil, oil, salt, and pepper until combined. To serve, spoon 1 heaping tablespoon of tomato mixture on garlic-rubbed side of each toast slice.

Delicious Chocolate Muffin

Joyful Heart Muffins
Yield 8

Ingredients:

1 cup unsweetened applesauce
½ cup raw sugar (or regular)
1 teaspoon real vanilla extract
1 teaspoon real almond extract
¾ cup unbleached oat flour
2 teaspoon baking powder
1/3 cocoa powder
½ teaspoon baking soda
½ teaspoon salt
½ semisweet chocolate chips
1 dash cinnamon
1 teaspoon of oil (canola)

Preheat oven to 350
Mix baking powder into wet ingredients. Mix the rest of the ingredients in bowl. Add the wet to the dry. Gently mix.
Line cupcake pan with paper liners
Fill each with 1/2 cup batter
Bake 45-50 minutes

I LOVE to eat these warm, and they are healthier than the average dessert or chocolate muffin from the store. Enjoy!

Thank you for all of your comments to let Jalaine and I know that you read this blog!! You are all so wonderful, thanks for the motivation!!

Delicious (and easy) Breakfast Wrap!

Breakfast Wrap

Ingredients:
• Whole Wheat Tortilla
• Peanut Butter
• Honey
• Shredded Wheat Biscuits (the big ones)
• Any flavor of lite yogurt
• Banana
• Trail mix (preferably one with nuts and dried fruit), optional

Directions:
Take one shredded wheat biscuit and crush it in a bowl, add to that the lite yogurt and set aside.
Take the whole wheat tortilla and spread a thin layer of peanut butter on it. Then on top drizzle a little
bit of honey (this is just to give a little sweetness so don’t use too much). Add the shredded wheat/
yogurt mixture to the tortilla. Cut half a banana on top of shredded wheat and then put a little bit of
trail mix or granola on top. Wrap up breakfast wrap and enjoy!!!

(1 serving=1 tortilla=about 250-300 calories, perfect for breakfast).

Poach-Roasted Salmon

I can't WAIT to try this!

Poach-Roasted Salmon with Yogurt and Dill Sauce
½ cup nonfat plain yogurt
½ tsp minced garlic
1 tbsp minced onions
1 tbsp drained capers, chopped if large
3 tbsp lemon juice
1 tbsp chopped fresh dill
1 pound salmon fillet, cut crosswise into four portions
½ tsp salt
4 lemon wedges
Pinch freshly ground black pepper

Directions: Preheat oven to 400 degrees. In a small bowl, stir the yogurt, garlic, onions, capers, 1 tbsp lemon juice and ½ tbsp. dill until smooth. Set the yogurt and dill sauce aside. Lightly coat and 8 by 12 inch glass baking dish with cooking spray. Place the salmon, skin-side down, in the dish. Sprinkle with 2 tbsp. lemon juice. Season with salt, pepper and ½ tbsp. dill. Cover the dish tightly with foil and bake 15 to 25 minutes until fish is flaky and no longer translucent. Divide the salmon among 4 dinner plates and garnish with 2 tbsp of the sauce and a lemon wedge. (Calories: 225 )

Yummy weekend recipe

We all know that protein is an essential part of building muscle. So, now that you are committed and ready to start a healthier lifestyle, here is a recipe to integrate into everyday life!

I wait for cottage cheese to go on sale, buy a TON, make even MORE pancakes, then freeze them. Each morning I pull one out of the freezer, pop it in the toaster, and YUM! Quick and healthy breakfast.

PS: My kids Luuuuuuuuv them!

Protein Pancakes

1/4 C. egg whites (about 2 small)

1/4 C. fat-free cottage cheese

1/4 C. old fashioned oatmeal (generous amount)

1 tsp. vanilla

Blend above ingredients in blender. Pour onto pan coated with nonstick cooking spray. Top with desired toppings (fresh fruit, I can't believe its not butter spray, Agave nectar)

Nutrition facts: 2 pancakes

135 Cal.

15 grams protein

16.6 grams carbohydrates

1.5 grams fat

2 grams fiber