Deb's Stuffed Peppers!

Mmmm..... right from the kitchen of my best friend comes a deliciously healthy, high protein meal! The caloric price tag is low at under 250.

Ingredients:

• 6 bell peppers - 2 red, 2 Yellow, 2 Orange
• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped celery
• 1 can (19.5 ounces) diced tomatoes
• 1 can (8 ounces) tomato sauce
• 1 clove garlic, crushed
• 1 teaspoon dried leaf oregano
• 1/2 teaspoon dried leaf basil
• 1 teaspoon salt, divided
• 1/2 teaspoon ground black pepper, divided
• 1 egg white, lightly beaten
• 1 1/2 teaspoons Worcestershire sauce
• 1 pound extra lean ground beef
• 1 cups cooked long-grain brown rice
• shredded low fat cheddar cheese

Preparation:

Cut tops off peppers; remove seeds and membranes. Rinse the peppers under cold water. Place peppers and tops in a large pot; cover with water. Bring to a boil; reduce heat, cover, and simmer for 5 minutes.(you may have to do this in 2 batches if your peppers are bigger than your pot.) Drain peppers and set aside. Dice the celery and the onion.

Heat olive oil in a large skillet over medium heat until hot. Sauté the crushed garlic, chopped onion, and chopped celery for about 5 minutes, or until vegetables are tender. Add tomatoes, tomato sauce, oregano, basil, half of the salt, and 1/4 teaspoon of the pepper. Simmer for about 10 minutes.

In a large mixing bowl, combine egg white with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper and Worcestershire sauce. Gently stir to blend; add ground beef, cooked rice, and approx 3/4 of the tomato mixture you just made. Mix well. Place the peppers in a cassorole dish standing up and stuff the peppers with meat mixture until 1/2 way full. Then add a tablespoon of your shredded cheese and fill the rest of the pepper full with the meat mixture. Use the 1/4 remaining tomato mixture and divide it 6 ways to spoon some on top of each pepper. Put pepper tops on the peppers. Bake at 350° for 65 minutes. Top each stuffed pepper (under the cap) with a little of your shredded cheese a couple minutes before the peppers are done and bake until the cheese is melted.

Serve!

Makes 6 servings.

Nutritional Info per serving:
Calories: 243 Fat: 7.3g Sat Fat: 2.2g carbs: 21.1g Fibre: 3.3g Protein: 23.1g

Dr. Sue © 2010 www.drsue.ca drsuetalks@gmail.com

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Healthy Chocolate Banana Bran Muffins!

MMMmmmmm.... have a craving for some delicious chocolate banana muffins, but not sure how to do them up in a healthy way? Here is a great recipe from my friend Brenda's kitchen - who just happens to be a very talented dietician as well! With a good dose of fiber and protein, they are satisfying while being nicely portion controlled as well!

Makes 16 muffins.

Wet Ingredients:

• 3 bananas
• 1 “kid size” container apple sauce (100 ml)
• ¾ cup of 1% milk
• 1/3 cup canola oil
• 1 egg
• 1egg white

Combine wet ingredients and mix on low speed.

Dry Ingredients:

• 3 ½ cups whole wheat flour
• ½ cup white sugar
• ½ cup oat bran
• ¼ cup chocolate chips
• 2 tsp baking soda
• 1 tsp baking powder

Combine dry ingredients in large bowl. Add wet ingredients top dry and mix until just mixed (do not over mix… about 25 strokes).

Spoon batter into muffin pans and bake for approximately 18 mins at 350 F.

Nutrition Info:

Calories per muffin: 210 kcal

Carbohydrates 35 g

Protein : 6 g

Fat : 7 g

Fiber: 4 g

If you don't find them sweet enough, you can try adding a few packs (1g each) of Splenda to the batter.

Dr. Sue © 2010 www.drsue.ca drsuetalks@gmail.com

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Deliciously Calorie Wise Spaghetti!

Yes, even spaghetti can be done in a healthy way. Oil free, with extra lean ground beef and a portion of multigrain noodles, and you're off to the races!! I was inspired by my friends in Calgary and Switzerland to produce this delicious recipe. The trick to making this taste fabulous are to use fresh basil and garlic. A small portion of red wine (50 calories' worth, to be exact) makes it taste totally gourmet.

Sauce Ingredients:

• 700g extra lean ground beef
  
• Sone large can of diced tomato (28 oz)
• one can tomato paste, sugar free (5.5 oz)
• 1/4 cup red wine
  
• 2 cloves garlic, chopped
  
• one handful fresh basil, chopped
• dried oregano, 1 tbsp or to taste
• one small zucchini, chopped
• 1/2 red onion, chopped
• 1 red, orange, or yellow pepper, chopped
• 4-5 packs Splenda (1g each), to taste
• ground pepper to taste

Noodles: Catelli Healthy Harvest Multigrain Spaghetti (375g box)

1. Cook ground beef with onion and garlic in a medium pot, until the beef is completely cooked through and brown. Add tomato and tomato paste and simmer on medium heat for 5 minutes. Add remaining ingredients and simmer 15-20 minutes, to allow flavors to mix. If you like crispier veggies, try adding them in later - eg 10 minutes before simmering is complete.

2. For 2 people, cook 1/4 of the box of noodles according to package directions while the sauce is a simmerin'!


The sauce as above provides SIX servings (Who doesn't love leftovers? I made two family members happy with this one on different nights this week!) PER serving: 220 cal, 23g protein

One serving of noodles, as above (1/8 box or 42g dry): 150 cal, 5g protein, 4.5g fiber

Kraft Lite Parmesan (grated): add one tbsp on top for taste - 22 cal, 2.5g protein

TOTAL: If you ladle one serving of sauce over the portion of noodles above, with 1 tbsp of parmesan: just under 400 calories, and 30g of protein!!

Bon Appetit!

Dr. Sue © 2010 www.drsue.ca drsuetalks@gmail.com

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Cheesecake Extravaganza!

The holidays are in full swing, and if your house is anything like ours, it's full of all sorts of well meaning, edible gifts from family and friends - chocolate, squares, cake... the list goes on! I've put most of ours in the freezer, but it is admittedly tough to ignore their existence. So, when the holiday goodies are calling your name, try this delectable diversion as a very tasty, very satisfying, but very healthy alternative.

You won't believe this until you try it. Trust me on this! Cottage cheese and a blender... it's a miracle! These treats are high in protein, which leaves you feeling full much longer than a sugary Christmas cookie.

Note: even better than a blender is a Magic Bullet - it is the perfect size to make these recipes, and you can store the cups you blend in directly in the fridge or freezer. We got ours at Canadian Tire for about $40.

Thank you to Cara's Cravings for the inspiration!



PEANUT BUTTER 'CHEESECAKE'

Ingredients:

• 10 oz (280g) 1% cottage cheese (salt free if you can find it)
  
• 1.5 tbsp Kraft light smooth peanut butter
• 2 packets of Splenda (1g each)
  

Blend all above until smooth. Put it in the freezer for about 45mins until it is semi-solidified and takes on a cheesecake consistency.

Makes 2 servings. Per serving: 160 calories, 4g fat, 17g protein!



BLUEBERRY 'CHEESECAKE'

Ingredients:

• 1/3 c blueberries (frozen)
• 1/2 c (125g) 1% cottage cheese (salt free, if you can find it)
  
• 2 packets of Splenda (1g each)
  
• a dash of vanilla

Blend all above until smooth. Put it in the freezer for about a hour, until it is semi-solidified and takes on a cheesecake consistency.

Makes 1 serving: 100 cal, 1g fat, 14g protein.


PUMPKIN 'CHEESECAKE'

Ingredients:

• 6 oz (180 g) 1% cottage cheese (salt free, if you can find it)
  
• 1/4 c pumpking puree
• about 1/2 tsp pumpkin pie spice
• 2-3 packets of Splenda (1g each)
  

Blend all above until smooth. Put it in the freezer for about a hour, until it is semi-solidified and takes on a cheesecake consistency.

Makes 2 servings. Per serving: 75 cal, 1g fat, 11g protein.


Dr. Sue © 2009 www.drsue.ca drsuetalks@gmail.com

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Winter Root Vegetable Fries!

Carbohydrates are the part of a meal that it is too easy to eat too much of! A tasty, home baked bread disappears before you know it; a heaping pile of rice seems to dissolve under a stir fry sauce; pasta glides down so easily you hardly have to chew!

Consider a healthy, heaping serving of root vegetables as your carbohydrate at dinner time. Laden with vitamins, minerals, and fibre, these veggies fill you up in a healthy way, without providing a lot in the way of calories (though it should be noted that they are NOT FreeVeg - they must be counted as carbs).

Here is a delicious recipe from my wonderful cousins in Denmark, where root vegetables are a staple of the winter diet. This dish tastes like french fries, with a sweet twist from the beets that make it simply outstanding!!

Ingredients:

• 300g parsnips, peeled and cut into french fry shapes
  
• 500g red beets, peeled and cut into french fry shapes
• 400g carrots, peeled and cut into french fry shapes
• chili pepper flakes, garlic powder, thyme, pepper, and salt, to taste
• 2 tsp canola oil

Mix oil together with veggies in a large bowl. Spread over a baking sheet covered in tin foil. Sprinke spices over top. Place in 400F oven and bake for 45 minutes. Every 10-15 minutes, stir the veggies around to ensure they are baked evenly.

Serves 6, with 83 calories per serving!

Dr. Sue © 2009 www.drsue.ca drsuetalks@gmail.com

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Nouveau Quiche!

Here is a fantastic recipe from the gurus of Crazy Plates! I know lots of people who are not quiche fans, so when I make this I tend not to say the 'q' word until after they've tasted it - and I always get a look of surprise! It is crustless, which cuts out lots of empty calories. This recipe is super tasty and packed with protein - trust me on this and give it a try!

Ingredients:

• 3 cups sliced mushrooms


• 1 cup each diced onions and diced red bell pepper


• 2 cloves garlic, minced


• 1.5 cups egg whites


• 3/4 c evaporated 2% milk


• 1/4 c grated parmesan cheese


• 1/2 tsp dry mustard powder


• 1/4 tsp each salt and black pepper


• 8 oz canned, fresh, or frozen lump crabmeat (drain well)


• 3/4 c shredded, reduced fat sharp cheddar cheese (3 oz)


• 1/4 c chopped green onions

1. Spray a large saucepan with non stick spray. Add mushrooms, onions, red pepper, and garlic. Cook and stir over medium heat until veggies are tender, about 6-7 mins. Remove from heat and let cool slightly.

2. In a large bowl, whisk together egg whites, milk, parmesan, mustard powder, salt, and pepper. Stir in crabmeat, mushroom mixture, cheddar cheese, and green onions. Pour into a 9 inch deep-dish quiche pan or pie plate that has been sprayed with non stick spray.

3. Bake quiche at 350 F for 40-45 mins, until firm to touch. Let stand 10 miuntes before slicing.

Makes 6 servings. Per serving:

• 160 cal


• 5g fat


• 20.1g protein


• 9.5g carbohydrate


• 491 mg sodium

Dr. Sue © 2009 http://www.drsue.ca/ drsuetalks@gmail.com

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Lentil Dhal Nirvana!

Lentils are amazing little creations which, in my opinion, are not used often enough in the Western world. They are used quite extensively in many developing nations, particularly India, as a key source of protein. One hundred grams of lentils contains 26g of protein and 31g of fibre, making them an inexpensive source of both!

Admittedly, lentils are something I don't use enough of in my own cooking. I've had a bag of red ones staring me in the eye from my kitchen cupboard for the last few months, so I decided to do some experimenting, and I'd like to share a great success story I call Red Lentil Dhal Nirvana!!

Dhal is an indian dish that is quite spicy, but you can lighten up on the flavor if you feel it's too much. It is often made with a lot of oil, as I found while trekking through India last year - instead, try this oil-free recipe!!

It is traditionally served with naan bread and rice, but given that these are both high in carbs, I'd suggest picking a portion controlled serving of one of these, and add a heap of greens on your plate instead!!

Ingredients:
1 c dry red lentils
3 c water
1 can chopped tomatoes
1.5 onions, diced
4 cloves garlic
2-3 tbsp curry powder
1-2 tsp cumin
dry red chili flakes, to taste
4 packets of Splenda (1g each)
dash of salt
pepper to taste
Instructions:

1. Boil water, then add lentils. Boil for 1 minute, then reduce heat to a simmer, and cook until the lentils resemble a paste.

2. In a separate pan sprayed with non stick spray, add onions and garlic, and saute until soft.
Add can of tomatoes and all spices, and saute for another 3-5 minutes.

3. When lentils are paste-like, add the tomato mixture to the lentils, stir, and cook on low heat for another 10 minutes.

To alter the flavor, you can also try ginger (fresh or ground) and/or coriander.

Makes 4 servings.

Nutritional info per serving:
Calories: 250
Protein: 16g
Carbs: 37g
Fat: <1g


Enjoy - and - send me an email if you think of any interesting modifications to the recipe!


Dr. Sue © 2009 http://www.drsue.ca/ drsuetalks@gmail.com

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