Cool summer smoothie

1 cup watermelon chunks
1 cup strawberries
½ cup raspberries
¼ cup crushed ice 

1   tsp protien powder 
Need an afternoon pick-me-up? Try this. Simply blend in the blender for 30 seconds. Garnish with a fresh berries.

This recipe is from Women’s Health and is low calorie 

Chicken Tortilla Casserole
 
Ingredients
Serves:  Prep: 12min|Cook: 35min |Total: 47min
              
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
2 C chopped, grilled chicken 
1 can (15 oz) black beans, rinsed and drained 
1 jar (8 oz) chile peppers, drained 
1/2 C old el paso enchilada sauce 
3/4 C crumbled baked tostitos 
1/2 C shredded reduced fat jack cheese 
 
Directions
1. Stir together the chicken, beans, peppers, and enchilada sauce. Place it all in a 9” x 9” baking dish. Top with chips and bake at 400°F for half an hour. Sprinkle cheese over the dish and bake an additional 5 minutes. Top each helping with salsa and fat free sour cream.

Nutritional Facts per serving

CALORIES 174.4 CAL

FAT 3.9 G

SATURATED FAT 1.4 G

CHOLESTEROL 36.3 MG

SODIUM 582.2 MG

CARBOHYDRATES 17.7 G

TOTAL SUGARS 1.9 G

DIETARY FIBER 3.7 G

PROTEIN 17 G

This freat recipe is from Women’s Health

Chef Challenge: Penne with Pesto
Lidia Bastianich, the host of Lidia’s Italy, creates a delicious dish with under 500 calories, 20 grams of fat, and 650 milligrams of sodium
Penne with Pesto alla Trapanese

3/4 lb penne rigate pasta
1/2 lb (about 4) Roma tomatoes, very ripe and sweet
8 large, fresh basil leaves
2 Tbsp unsalted roasted almonds
1 large garlic clove, crushed and peeled
1/4 tsp crushed red pepper flakes
1/4 tsp coarse sea salt or kosher salt
1/4 c extra-virgin olive oil
1/4 c freshly grated Parmesan cheese (preferably Parmigiano-Reggiano or Grana Padano)

1. Cook pasta according to package instructions until al dente.
2. While pasta cooks, rinse the tomatoes and basil and pat dry. Cut tomatoes into large chunks.
3. Place the tomatoes in a blender or food processor, followed by the basil, almonds, garlic, red pepper flakes, and salt. Blend for a minute or more to a fine purée; scrape down the bowl and blend again if any large pieces are left.
4. With the machine still running, add the olive oil in a steady stream; it will emulsify the purée into a thick pesto.
5. Scrape the pesto into a big bowl. Drop drained pasta onto the pesto. Toss quickly to coat the pasta, sprinkle on cheese, and toss again. Serve immediately in bowls.

Makes 4 servings. Per serving: 495 calories, 19 g fat (3 g saturated), 232 mg sodium, 67 g carbs, 4 g fiber, 15 g protein

SOBA NOODLE RECIPE: From Women’s Health
Sesame Soba Noodle Salad
Antioxidant-rich and tasty too, try this Japanese favorite

Prep: 10 min Cook: 6-8 min

Mighty soba should be known as the Japanese longevity noodle (why does that sound dirty?). Chock-full of a potent antioxidant called rutin, it’s been shown to improve circulation and prevent LDL cholesterol from clogging blood vessels. Got a tummy that can’t tolerate wheat? Soba noodles made with naturally gluten-free buckwheat flour will go down without a hitch. Feel free to slurp these noodles noisily–in Japan, it’s considered polite (plus, it’ll cool them down).

8 oz soba noodles
1 c frozen shelled edamame
1 1/2 c shredded carrots (such as Ready Pac)
1 1/2 c thinly sliced scallion
1/2 c chopped fresh mint
1 large orange
2 Tbsp white miso
3 Tbsp sesame oil
2 Tbsp low-sodium soy sauce
1/2 tsp crushed red-pepper flakes
1/4 tsp salt

1. Fill a 6-quart saucepan with water and bring to a boil. Add noodles and edamame and cook for 6 minutes.

2. Empty into a colander and rinse well with cold water. Drain and place in a serving bowl. Stir in carrots, scallion, and mint; toss gently and set aside.

3. Grate orange to produce a half teaspoon fine zest. Juice orange to produce 3 tablespoons liquid. Place zest and juice in a small bowl and whisk in remaining ingredients. Pour dressing over noodle mixture.

4. Toss gently and refrigerate for 30 minutes to allow flavors to blend. Serve cold or at room temperature.

Makes 6 servings. Per serving: 268 cal, 9 g fat (1.1 g sat), 513 mg sodium, 36 g carbs, 4 g fiber, 10 g protein

White Miso
Made from fermented soybeans, salty, protein-rich miso paste packs vitamins B6, B12, and K, plus calcium, iron, and zinc. Misos vary in flavor and texture depending on which grains are added to the mix: barley, rice, or wheat. White miso, which is actually yellow in color, is milder and sweeter than red varieties.

“QUESADILLAS AND CORN SALAD” from Women’s Health is a great recipe.

Black Bean Quesadillas

This super-easy and decadently cheesy Mexican meal cooks up quicker than a drive-thru trip to Taco Hell

And unlike the take-out version, this dinner will help you slim down south of the border–one serving of these black bean quesadillas has nine grams of belly-fat-fighting fiber.Prep time: 10 minutes
Cook time: 8 minutes

4 fajita size flour tortillas
1 tsp jarred chopped garlic
1 c low-fat Mexican cheese blend
1 can (15 oz) no-salt-added or low-sodium black beans
1 can (15 oz) low-sodium diced tomatoes with green chilies
2 Tbsp ground cumin

1. Preheat broiler. Lightly coat cookie sheet with cooking spray.
2. In a large skillet over medium heat, cook black beans, tomatoes, cumin, and garlic until liquid dissolves, stirring occasionally.
3. Place folded tortillas on cookie sheet. Unfold and fill half of each with 1/4 of the bean mixture, topped with 1/4 of the cheese. Fold over other side of tortilla.
4. Place cookie sheet under broiler and heat for 3 to 5 minutes, watching carefully so tortillas don’t burn. Flip and cook for 1 to 2 minutes more. Serve with corn salad.

Makes 4 servings.
Per serving: 330 calories, 8 g fat (4 g sat­urated), 540 mg sodium, 42 g carbs, 9 g fiber, 21 g protein

Goes great with Southwestern Corn Salad
Prep time: 5 minutes

1 bag (14 oz) frozen Southwestern vegetable mix without seasoning* (corn, bell peppers, beans) + 1 can (10 oz) Mexican-style tomatoes with lime juice + 2 Tbsp ground cumin + 1 avocado, pitted and diced (optional)

1. Empty bag of vegetable mix into bowl and defrost in microwave for 11/2 to 2 minutes. Drain water.
2. Add tomatoes (including liquid), cumin, and avocado to vegetable mix. (If using seasoned vegetable mix, eliminate cumin.)
3. Toss together; refrigerate until serving.

Makes 4 servings.
Per serving: 109 calories, 1 g fat (0 saturated), 417 mg sodium, 20 g carbs, 8 g fiber, 7 g protein

 Low cal ginger tofu

GINGER TOFU RECIPE

Tender Ginger Tofu from Women’s Health

A delicious, low-cal dinnerPrep: 10 min Cook: 8-10 min

Women in Okinawa boast the longest lifespan in all of Japan. A study of Okinawan centenarians attributes their lasting health to low calorie intake. “Okinawans mainly eat tofu and sea vegetables,” Andoh says–staples that are naturally low in calories. In this recipe, tofu soaks up the flavors of mirin, chili-garlic sauce, and natural inflammation-reducer fresh ginger, which soothes nausea and helps beat arthritis and ovarian cancer.

2 c fat-free, reduced-sodium chicken broth
1 3/4 c water
1/4 c mirin
2 Tbsp low-sodium soy sauce
1 Tbsp fresh minced ginger root
1 tsp chili-garlic sauce (like Sriracha)
1 14 oz package water-packed firm tofu, drained and cut into cubes
1 1/2 c shredded carrots
6 oz snow peas, trimmed and cut in half diagonally
1/4 c chopped fresh chives

1. In a large saucepan, combine broth, water, mirin, soy sauce, ginger, and garlic sauce and bring to a boil.

2. Stir in tofu, carrot, and snow peas and return mixture to a boil.

3. Reduce heat and simmer until vegetables are tender, 6 to 8 minutes.

4. Stir in chives and serve.

Makes 4 servings. Per serving: 202 cal, 9 g fat (1.3 g sat), 648 mg sodium, 14 g carbs, 4 g fiber, 19 g protein

Mirin
Also known as sweet sake, mirin is a low-alcohol rice wine and the key ingredient in teriyaki sauce. You can substitute brown sugar, but it won’t give you the same authentic Japanese flavor.

Tofu tips & tricks

Made of solidified soymilk, tofu adds low-fat, low-calorie protein to any dish. Although easier to prepare than meat, it requires some special handling:

Shop Soft, or silken, tofu is great for smoothies, sauces, and desserts. For just about everything else, buy firm or extra-firm: both will retain their shape when pushed around a pan. (Also try silken-firm, which has a consistency between the two.)

Store When tofu is fresh, the water it’s packed in is clear and the tofu should smell slightly sweet. Refrigerate unused tofu in a covered container filled with water, and change the water every day. Tofu kept this way can last a week.

Prep Drain tofu completely and use a sharp knife–a dull blade will mash it into a pulp. Before marinating, press out excess liquid by placing thick, even slices on a cutting board, covering with a tea towel, then topping the towel with a heavy book.

This is a wonderful recipe from Women’s health.  Hope you like it.

QUESADILLAS AND CORN SALAD

Black Bean Quesadillas

This super-easy and decadently cheesy Mexican meal cooks up quicker than a drive-thru trip to Taco Hell

And unlike the take-out version, this dinner will help you slim down south of the border–one serving of these black bean quesadillas has nine grams of belly-fat-fighting fiber.Prep time: 10 minutes
Cook time: 8 minutes

4 fajita size flour tortillas
1 tsp jarred chopped garlic
1 c low-fat Mexican cheese blend
1 can (15 oz) no-salt-added or low-sodium black beans
1 can (15 oz) low-sodium diced tomatoes with green chilies
2 Tbsp ground cumin

1. Preheat broiler. Lightly coat cookie sheet with cooking spray.
2. In a large skillet over medium heat, cook black beans, tomatoes, cumin, and garlic until liquid dissolves, stirring occasionally.
3. Place folded tortillas on cookie sheet. Unfold and fill half of each with 1/4 of the bean mixture, topped with 1/4 of the cheese. Fold over other side of tortilla.
4. Place cookie sheet under broiler and heat for 3 to 5 minutes, watching carefully so tortillas don’t burn. Flip and cook for 1 to 2 minutes more. Serve with corn salad.

Makes 4 servings.
Per serving: 330 calories, 8 g fat (4 g sat­urated), 540 mg sodium, 42 g carbs, 9 g fiber, 21 g protein

Goes great with Southwestern Corn Salad
Prep time: 5 minutes

1 bag (14 oz) frozen Southwestern vegetable mix without seasoning* (corn, bell peppers, beans) + 1 can (10 oz) Mexican-style tomatoes with lime juice + 2 Tbsp ground cumin + 1 avocado, pitted and diced (optional)

1. Empty bag of vegetable mix into bowl and defrost in microwave for 11/2 to 2 minutes. Drain water.
2. Add tomatoes (including liquid), cumin, and avocado to vegetable mix. (If using seasoned vegetable mix, eliminate cumin.)
3. Toss together; refrigerate until serving.

Makes 4 servings.
Per serving: 109 calories, 1 g fat (0 saturated), 417 mg sodium, 20 g carbs, 8 g fiber, 7 g protein

This great recipe is in Prevention. Hope you like it.

Cremini Mushroom Frittata with Prosciutto and Fontina

Cooked slowly on top of the stove and then finished in the oven, a frittata is like an omelet, but firmer; it is served in wedges. Leftovers are great eaten cold the next day. Serves: 4
Prep: 15min|Cook: 25min |Total: 40min
Ingredients .

• 2 tablespoons unsalted butter
  
• 2 tablespoons olive oil
  
• 1 1/4-inch-thick slice prosciutto, cut into 1/4 inch cubes
  
• 12 cremini mushrooms, sliced 1/4 inch thick
  
• freshly ground black pepper to taste
  
• 8 large eggs
  
• 1/2 cup grated italian fontina cheese

Directions1. Preheat the oven to 450°F. Melt the butter with the olive oil in a large nonstick, ovenproof skillet over medium-high heat. Add the prosciutto and cook, stirring, until it’s pink and the fat is rendered, 2 to 3 minutes. Add the mushrooms, season lightly with pepper, and cook, stirring often, until the mushrooms are softened and light gold, about 6 minutes. Remove with a slotted spoon and drain on paper towels. 2. Whisk the eggs. Pour into the skillet, reduce heat to medium-low, and cook until slightly set, 2 to 3 minutes. Scatter the prosciutto and mushrooms over the eggs and continue cooking, lifting up the bottom and allowing the uncooked eggs to run underneath, until set, 1 to 2 minutes. Put the skillet in the oven. Cook until slightly puffy, 5 to 6 minutes. Sprinkle with cheese and bake in the oven until melted, about 3 minutes. Serve right from the skillet, or place on a cutting board and cut into wedges. Nutritional Facts per serving

This recipe was in Prevention and looks very good.

Lower Calorie Pasta. Tuscan Chicken Pasta IngredientsServes: 2
Prep: 10min|Cook: 25min |Total: 35min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

• 2 oz Barilla Plus penne pasta
  
• 2 chicken breasts, pounded to 1/4″ thickness
  
• Salt and pepper
  
• 1 tsp olive oil
  
• 1 clove garlic, crushed
  
• 1/2 tsp dried rosemary
  
• 1 cup cannellini beans, rinsed
  
• 2 tbsp diced roasted red pepper
  
• 4 cups baby spinach leaves
  
• 2 tbsp grated parmesan
  

Directions:. Cook the pasta according to the package directions. While the pasta is boiling, season the chicken on each side with a pinch of salt and pepper, and sear it in a skillet over medium-high heat for 3 to 4 minutes a side. Remove from the skillet and set aside. Add the oil, garlic, rosemary, beans, red pepper, and spinach to the skillet. Cook, turning frequently, until the spinach wilts (1 to 2 minutes). Slice the chicken and drain the pasta; toss them with the bean mixture. Spoon the pasta into two bowls and top each with 1 tablespoon of parmesan. Nutritional Facts per serving