½ cup all purpose flour
½ cup whole wheat flour
¼ cup quick cooking oatmeal
2 tbsp brown sugar
1 ½ tsp baking powder
½ tsp salt
1 cup skim milk
6 oz container vanilla or plain Greek Yogurt
1 tbsp vegetable oil
- Combine the first six ingredients in a large bowl and mix well.
- Combine the remaining ingredients in a smaller bowl and mix well.
- Add the liquid ingredients to the flour mixture and stir until smooth.
- Heat a skillet or griddle to 350 degrees and coat with cooking spray
- Scoop out ¼ of mixture using ice cream scoop and place onto the skillet for each pancake.
- When tops are covered with bubbles flip the pancakes and cook until golden brown
Nutrition Information per serving
Calories 258 Kcal, CHO 36 grams, Protein 10 grams Fat 6 grams, Fiber 3.5 grams
Yield is 4 servings Serving size is 1/4th recipe
No Salt Added Tomato Sauce – 15 oz.Ingredients:
Cider Vinegar – 1 Tbsp.
Diet Dr Pepper (or your favorite Diet Soda) – 1/8 Cup
Honey – ¼ Cup
Garlic Powder – 1 Tbsp
Onion Powder – 1 Tbsp
Chili Powder – 2 Tsp
Ground Cinnamon – 1 Tsp
Salt – 1 Tsp (more to taste if you like)
Red Onion – 1 sliced thinly (so it will cook)
Boneless Pork Loin – 1 lb
It doesn’t get much easier than this. Add all ingredients to your slow cooker. Cook on low for 6-8 hours. The pork should easily shred when done.
Serve the pork solo on a plate, or on a bun or roll. Nutrition information below is for meat and sauce only.
Exchange List Values
Carbohydrate 2.0 Meat, lean 3.0
Weight Watchers Points Plus Value: 7
**Nutrition Analysis created using Recipe Analysis Program. Use the link provided to learn more or order this software.
Are you tired of searching through fad diets and grocery store freezers to learn how to eat healthy? It’s pretty time consuming reading food label after food label to find the pre-packaged food that best meets your goals. But, I’ve never seen a piece of fruit or a vegetable with a food label on it. Why? Because they don’t need them! The ingredients in fresh fruits and vegetables are exactly what your body has been begging you for! Plus, there’s no calorie counting! And, who says that eating fresh has to be boring? Here’s a fresh recipe that’s sure to entertain your palate!
Stuffed Chicken Breast
With only 5 ingredients, you can create a fresh meal that is so full of flavor, you’ll start thinking that you should open a restaurant so you can share it with the world!
1) Chicken Breast
3) Heirloom Tomato
4) Mozarella Cheese
5) Herbed Goat Cheese
Take your pressed garlic, diced tomato and crumbled cheeses and stuff them in to your chicken breast. How much is up to you! Remember to get enough for flavor, while remembering portion control! Toss the stuffed chicken on the grill and cook both sides thoroughly. (About 10 minutes on each side depending on the heat of your grill)
Not sure that 5 ingredients is enough for you? You can always add anything you want for more flavor! Basil, spinach and other types of cheeses are all great options.
We hope that you are looking forward to cooking fresh for your family! Let us know what you think of this recipe! It’s all about finding ways to live healthy and fight obesity in America, especially childhood obesity! Need some more inspiration? The experienced staff at NCES is always here to help! You can find us at www.ncescatalog.com, chat with us from our homepage, or visit us on Facebook or Twitter.
That’s right… we said peaches! August is National Peach Month. We couldn’t let this time go by without highlighting some of the benefits of eating peaches. Not to mention, we all LOVE peach cobbler but often avoid it because of all the added sugar and fat. So, we’ll give you a recipe for ‘Light, Fresh Peach Cobbler’ (via www.food.com)
Do you often feel fatigued, stressed, anxious or weak? Well… of course you do! You’re alive. The demands of everyday life often cause these symptoms. But, many times these feelings come from a lack of nutrients that your body needs; one of these being potassium. Peaches contain healthy levels of potassium and can replenish lacking levels in your body. Because of this, the ancient Chinese often referred to this fruit as the ‘longevity peach’. (www.healthyfood-guide.com)
Another great component of a peach is the amount of fiber it contains. Fiber is great for our digestive tracks and helps our body’s process food correctly. A healthy amount of fiber in your diet contributes to keeping your body regular and serves as a ‘cleanup crew’ for your colon.
So, next time you are roaming through the grocery store aisles trying to come up with the perfect snack for your family, pick up some peaches! Not only do they taste great. But, they will also provide your body with many vitamins and minerals that you need to remain healthy!
Light, Fresh Peach Cobbler
- 6 medium peaches, sliced
- 6 1/3 tablespoons sugar
- 1 tablespoon cornstarch
- 1 teaspoon fresh lemon juice
- 1/2 teaspoon ground cinnamon
- 1 cup all-purpose flour
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon table salt
- 3 tablespoons reduced-calorie margarine
- 1/2 cup nonfat milk
- Preheat oven to 375°F.
- In a large saucepan, combine peaches, 1/3 cup of the sugar (5 1/3 tablespoons), cornstarch, lemon juice, and cinnamon; toss to coat peaches.
- Set pan over medium heat and bring to a boil.
- Cook until mixture thickens, about 1 minute.
- Remove from heat and transfer mixture to an 8-inch square baking pan.
- To make the topping, in a large bowl, combine flour, remaining tablespoon of sugar, baking powder and salt.
- Work in margarine with a fork until mixture resembles coarse crumbs.
- Add milk and stir until flour mixture is evenly moistened.
- Drop 8 tablespoons of topping mixture onto peach mixture.
- Bake until topping is golden brown and filling is bubbly, about 20 to 25 minutes.
Cut into 8 pieces and serve.
“According to new nutrition data from the United States Department of Agriculture’s Agricultural Research Service (USDA-ARS), eggs are lower in cholesterol than previously thought. The USDA-ARS recently reviewed the nutrient composition of standard large eggs, and results show the average amount of cholesterol in one large egg is 185 mg, 14 percent lower than previously recorded. The analysis also revealed that large eggs now contain 41 IU of vitamin D, an increase of 64 percent.” (http://www.medicalnewstoday.com/articles/216020.php)
Given this recent data, an egg per day is considered a healthy addition to the average American’s diet. So, check out this great breakfast burrito and enjoy all the health benefits an egg a day has to offer.
2 whole eggs
4 egg whites
1/2 cup canned black beans, rinsed and drained
4 tablespoons canned chopped green chilis
4 tablespoons shredded cheddar cheese
2 whole-grain tortilla (6. Inch)
Scramble eggs in a skillet with beans and chili’s over medium heat. After eggs are cooked, add cheese to the skillet. Continue cooking until cheese is melted. Divide mixture in half and wrap in to tortillas. (2 Servings)
In the spirit of August being National Healthy Lunch Month, we’ve posted some helpful ideas for you on how to spice up that drab brown bag lunch that you dutifully bring to work.
“Bag Lunches and Snacks to Fit Your Food Plan” from the International Diabetes Center is a helpful and informative tool to add a little health and variety to your everyday lunch. Giving you 30 quick and easy recipes to try out, you could go a whole month without having the same thing twice, and feel secure that everything you tried was great for you. For the carb-conscious, all of the carbohydrates have been counted out for you.
Whether you’re looking for a fun side dish like the Peanut Butter Fruit Dip with Apple, or a main dish that whets your appetite like the Broccoli, Ham, and Shell Pasta Salad, this book has something for you to at least try.
The menus even come with accompaniments for your meals that help round out the nutritious experience, and supplying any key vitamins or minerals that might have been left out by the other fabulous parts of the meal.
Try the Oatmeal Casserole Bread or the Creamy Butternut Soup. Maybe mix the Wild Rice and Seafood Salad with some Spicy Cranberry Muffins. Enjoy it, because with these recipes, it’s all guilt free.
You can find “Bag Lunches and Snacks” in our catalog in the Cookbooks section, or at www.ncescatalog.com.
1 Cup Cauliflower flowerets
1 Cup Broccoli flowerets
1 Can (11 oz.) Mandarin oranges, juices drained
¼ Cup Diced green pepper
¼ Cup Diced red pepper
4 Cups Fresh spinach
½ Sliced almonds
½ cup Fat-free evaporated milk
1/3 cup 100% orange juice
In a large bowl, combine first seven ingredients. Pour milk in a small; whisk in orange juice. Pour over salad and toss to coat. Refrigerate leftovers.
Death by Chocolate Cupcakes
- 2 cups moist-style chocolate cake mix (1/2 of an 18.25-ounce box)
- Two 25-calorie packets diet hot cocoa mix
- ½ cup fat-free liquid egg substitute
- 2 tablespoons semi-sweet mini chocolate chips
- 1 teaspoon Splenda No Calorie Sweetener
- 1/8 teaspoon salt
- Place chocolate chips and the contents of both cocoa packets in a tall glass. Add 12 ounces of boiling water and stir until chips and cocoa mix have dissolved. Place glass in the freezer to chill for 25 minutes.
- Preheat oven to 350 degrees.
- Once cocoa has chilled, give it a stir and mix with all other ingredients in a mixing bowl. Whip batter with a whisk or fork for 2 minutes.
- Spray a 12-cup muffin pan with nonstick spray or line it with baking cups. Evenly spoon batter into the pan (batter will be very thin). Place pan in the oven and bake for 15 minutes. Cupcakes will look shiny when done.
Makes 12 Servings.
Per Serving (1 cupcake): 108 calories, 2.5g fat, 239mg sodium, 19g carbs, 1g fiber, 12g sugar, 2g protein.
Lillien, Lisa. Hungry Girl. Griffin, 2008. Print.
VISIT WWW.NCESCATALOG.COM TO ORDER THE HUNGRY GIRL COOKBOOK.