Summer Kale Salad

May 17, 2013 by

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Summer Kale Salad

Serving Size: Makes 4 to 6 servings

Summer Kale Salad

Ingredients

  • 4-6 cups kale leaves, chopped without spine
  • 1 can water chestnuts, chopped
  • Juice of 1 lemon
  • 2 cloves garlic
  • 1/2 cup Asiago cheese
  • Dash hot pepper flakes
  • 2 Tbsp mint, chopped
  • 1/4 cup strawberries, chopped
  • 2 4-6 oz. chicken breasts
  • 1/2 tsp. salt
  • 1/2 cup chopped green onion
  • 1 cup shredded cabbage - purple or yellow
  • 1 cup shredded carrots
  • 1/4 cup pine nuts
  • 1 tsp. garlic salt
  • 4 Tbsp. olive oil

Instructions

  1. In a lightly sprayed frying pan, add garlic and salt. Then sauté chicken, pine nuts and green onion until cooked through or lightly browned.
  2. In a separate bowl, combine kale, water chestnuts, hot pepper flakes, mint, strawberries, cabbage and carrots.
  3. For the dressing, in a blender or Magic Bullet, combine olive oil, lemon juice, 2 garlic cloves, Asiago cheese and a dash of pepper and salt. Blend until smooth and pour over kale mixture. Let set at least 5 minutes before serving.
  4. Combine all ingredients including chicken, and mix well.
  5. Tip: Feel free to do this with shrimp, tofu or just serve plain. It’s delish!
http://busygirlhealthylife.com/summer-kale-salad/

Filed Under: Blog, Dinners, Lunch, Recipes

Green Curry Lettuce Cups

March 13, 2013 by

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Green Curry Lettuce Cups

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 10 lettuce cups

Serving Size: 5 lettuce cups

Green Curry Lettuce Cups

Ingredients

  • - 2 chicken breasts (about 4-6 oz. each), diced small
  • - 1 can chopped water chestnuts
  • - 2 Tbsp. green curry paste
  • - 1/3 c. organic canned coconut milk
  • - 3 green onions, chopped
  • - 1 tsp. ground ginger
  • - 1 tsp. garlic powder
  • - 1/2 tsp. salt or to taste
  • - 1 cup finely shredded cabbage
  • - 1 small head of bibb lettuce
  • - 1 lime, cut into 6 slices

Instructions

  1. In a large frying pan, add everything except cabbage and bibb lettuce.
  2. Cook on medium heat for about 15 minutes or until chicken is done.
  3. Add cabbage, and cook for about 3-5 minutes more.
  4. Wash and separate bibb lettuce.
  5. Add about 1/2 c. of chicken mixture into each lettuce cup, squeeze lime on top.
  6. Enjoy!
http://busygirlhealthylife.com/green-curry-lettuce-cups/

 

Filed Under: Appetizers, Blog, Dinners, Lunch

Easiest Egg Drop Noodle Soup

November 15, 2012 by

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Easiest Egg Drop Noodle Soup

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: Makes about two servings or one large serving

Serving Size: 1 large serving

Calories per serving: 80

Easiest Egg Drop Noodle Soup

Easy, hearty Egg Drop Noodle soup! Low carb and only about 80 calories for the entire pot!

Ingredients

  • -1 egg white
  • -1 bag Nasoya Shiritake Spaghetti noodles - rinsed well and chopped
  • -1-1/2 T. Chicken base or chicken granuals
  • -2 C. water
  • -1 green onion chopped

Instructions

  1. Rinse noodles in strainer with hot water.
  2. Chop or cut noodles into desired length - I like them in two inch small bite size pieces.
  3. In sauce pan, add water, chicken base.
  4. Chopped green onion and whole egg or just the egg white (for less fat).
  5. Boil water and ingredients until the egg is cooked or about 10 minutes on medium.
http://busygirlhealthylife.com/easiest-egg-drop-noodle-soup/

Filed Under: Dinners, Lunch, Recipes

Brayden’s Southwest Soup

July 29, 2012 by

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Brayden’s Southwest Soup

Prep Time: 10 minutes

Cook Time: 1 minute

Total Time: 1 hour, 10 minutes

Brayden’s Southwest Soup

I am so excited about this recipe because this comes from a fellow Busy Girl's 11 yr old son! Melissa, Brayden's mom, is always doing her best to incorporate health and fitness into her kids lives. Brayden sent me this recipe because he loves to cook and especially healthy foods! Brayden, Melissa and her daughter Alex spend Sunday nights cooking together for the week! You can't start teaching them to take health into their own hands too early!

Ingredients

  • -4 diced chicken breasts
  • -48 oz Fat free chicken broth
  • -1 cup cooked wild rice
  • -1 (14.5 oz) can diced southwestern style tomatoes
  • -1 (4 oz) can diced green chilies
  • -1 (7 oz) can mexicorn
  • -1 can Black Beans (Optional)
  • -1⁄4 of red bell, and 1⁄4 yellow bell pepper, diced.

Instructions

  1. Saute chicken, and bell peppers until cooked.
  2. Put all ingredients in a large pot.
  3. Bring to a boil.
  4. Simmer on low for 1 hour.

Notes

Delicious alone, or top with your choice of light shredded cheese, light sour cream (or FF thick Greek yogurt) and a few crushed baked chips or tortilla strips.

Try adding 2 C. 1% cottage cheese to make a creamy broth and add more protein to the meal.

http://busygirlhealthylife.com/braydens-southwest-soup/

Filed Under: Dinners, Lunch, Recipes

Thanksgiving Classics

July 29, 2012 by

Filed Under: Dinners, Holiday, Recipes

No-Sin Green Bean Casserole

July 28, 2012 by

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No-Sin Green Bean Casserole

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Yield: Makes approximately 5 Cups.

Serving Size: Below Nutritional Value is based 2/3 cup of green

Calories per serving: 121

Fat per serving: 3g

No-Sin Green Bean Casserole

Ingredients

  • -2 Medium Onions(thinly sliced)
  • -8 oz Sliced Mushrooms (fresh or canned)
  • -2 tsp EVOO (divided)
  • -(2) 16 oz Bags Whole Green Beans (thawed & dry)
  • -1 Can Water Chestnuts (slivered)
  • -2 tsp Minced Garlic
  • -2 TBLS Flour
  • -½ C White Wine
  • -½ C Lowfat Buttermilk
  • -½ C Slivered Toasted Almonds
  • -2 TBLS Parmesan Cheese
  • -Salt & Pepper to Taste

Instructions

  1. In large fry pan add 1 tsp EVOO, onions & mushrooms.
  2. Cook on med hi heat until onions are almost caramelized.
  3. Add green beans, water chestnuts, garlic, and salt and pepper to taste.
  4. Stir fry until beans are tender crisp. Add 1 tsp EVOO, flour and cook for 1 minute.
  5. Stir in wine and mix well.
  6. Stir in buttermilk and almonds.
  7. Transfer to a baking dish and sprinkle with 2 TBLS parmesan cheese.
  8. Before serving bake in 350 degree oven until heated through and cheese is golden brown. (about 15-20 min)

Notes

This recipe can be doubled or tripled, packaged in desired serving sizes and frozen. You can use this low calorie, low-fat recipe in place of any ground sausage in any recipe.

http://busygirlhealthylife.com/no-sin-green-bean-casserole-2/

Filed Under: Dinners, Holiday, Recipes, Side Dishes

Tostadas

July 26, 2012 by

Filed Under: Dinners, Lunch, Recipes

Yummy Chicken Salad

July 25, 2012 by

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Yummy Chicken Salad

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: 12 - ½ cup servings

Calories per serving: 25

Fat per serving: 6.3g

Yummy Chicken Salad

Below Nutritional Value is based on ½ cup of salad.

Calories - 25

Protein - 20g

Fats - 6.3g

Carbs - 5g

Sugar - 3g

Ingredients

  • -4 Roasted, Boneless Skinless Chicken Breasts
  • -1 C Diced Celery
  • -½ C Diced Sweet Red Pepper
  • -¼ C Finely Diced Sweet Onion
  • -½ C Chopped Black Olives
  • -½ C Chopped Toasted Walnuts
  • -¼ C Craisins
  • -1 C Fat Free Greek Yogurt
  • -¼ C Low Fat Mayo
  • -½ tsp Dried Tarragon
  • -½ tsp Dried Thyme
  • -1-2 Packets of No Calorie Sweetener
  • -Salt & Pepper to Taste

Instructions

  1. Roast chicken breasts in 350 degree oven for 25-30 mins, or until chicken juice runs clear.
  2. Chop chicken into bite size pieces.
  3. Add celery, peppers, olives, onions, walnuts and craisins.
  4. Mix together yogurt, mayo, tarragon, thyme and sweetener.
  5. Mix into chicken mixture.
  6. Chill for 1-2 hours.

Notes

No time to cook, just pick up a pre roasted chicken from your favorite deli and debone and de skin the chicken and break into bite size pieces. Then follow the recipe.

Can use the frozen pre chopped onion, celery, and pepper mixture from your grocery freezer section. This makes a wonderful chicken sandwich or is excellent on top of your favorite lettuce.

http://busygirlhealthylife.com/yummy-chicken-salad/

Filed Under: Dinners, Lunch, Recipes, Side Dishes

Asparagus Walnut Salad

July 25, 2012 by

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Asparagus Walnut Salad

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 3 Cups

Calories per serving: 236

Fat per serving: 16g

Asparagus Walnut Salad

Below Nutritional Value is based 1 cup of asparagus salad.

Calories - 236

Protein - 14g

Fats - 16g

Carbs - 8g

Sugar - 3g

Ingredients

  • -2 C chopped fresh asparagus (chopped to pea size)
  • -½ C chopped sweet onion
  • -¾ C grated parmesan cheese
  • -½ C diced turkey bacon (cooked)(4-5 slices)
  • -½ C roasted, chopped walnuts
  • -Drizzle of red wine or balsamic vinegar
  • -Drizzle of your favorite EVOO (olive oil)
  • -Salt & Pepper to taste

Instructions

  1. Cut lower half of asparagus off and toss or freeze for asparagus soup.
  2. Chop upper half of asparagus into pea size.
  3. Add all other ingredients to chopped asparagus and mix well.
  4. Drizzle with your favorite vinegar and EVOO.
  5. Salt and pepper to taste.
  6. Chill for 1-2 hours. Don’t panic about the fat content, it is good fat (omega 3) from the walnuts

Notes

Can substitute chicken, turkey, or crab in place of the bacon. Just put a cup of the asparagus salad on top of your favorite lettuce and enjoy.

http://busygirlhealthylife.com/asparagus-walnut-salad/

Filed Under: Dinners, Lunch, Recipes, Side Dishes

Healthy Pizza

July 25, 2012 by

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Healthy Pizza

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Healthy Pizza

Ingredients

  • -1 Joseph's Lavash Bread or Flat Bread of choice
  • -1/2 c. pizza sauce
  • -1 tsp pizza spice
  • -1 tsp oregano
  • -1 tsp basil and italian seasoning (if desired)
  • -1 onion sliced
  • -1 red or yellow pepper
  • -1 c. Italian Turkey Sausage (See Italian Turkey Sausage recipe)
  • -1/2 c. low-fat mozzarella cheese
  • -1/4 c. fat-free crumbled feta cheese (Optional)
  • -Salt and pepper to taste

Instructions

  1. Preheat oven to 375 degrees
  2. In pan: Sauté onion and pepper until carmelized
  3. Spray cookie sheet and pre-cook flat bread 5-8 minutes before adding toppings
  4. Next add sauce to flatbread, spices, cheese, turkey sausage, peppers and onions
  5. Bake for 12-15 min
http://busygirlhealthylife.com/healthy-pizza/

 

Filed Under: Dinners, Lunch, Recipes
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