Shakes & Smoothies

A couple of weeks ago, we decided to start working towards eating healthier (again), and I found this week long cleanse from Shape. We didn't do the full cleanse, but did opt to do the shakes/smoothies for breakfast and lunch most days. They were pretty good, filling, and we both lost a few pounds. Here are a few of our favorites.

Chocolate Morning Wake-up: Combine 1 cup unsweetened almond milk, 1 cup baby spinach, 1 frozen banana, 2 tablespoons unsweetened cocoa powder, 1 tablespoon superfood greens (I didn't have this on hand so I left it out), 2 tablespoons protein powder, and 1 cup ice in a blender. Blend until smooth. Serve immediately. (Makes 2 servings.)

Blueberry Protein Power "Shake": Combine 2 cups unsweetened almond milk, 1 frozen banana, 2 cups frozen blueberries, 1 scoop (1/4 cup) protein powder, and 1 cup ice in a blender. Blend until smooth. Serve immediately. (Makes 2 to 4 servings.)

Chocolate Peanut Butter Cup: (Aaron's favorite, of course) Combine 1 cup unsweetened almond milk, 2 cups baby spinach, 1 frozen banana, 1/2 cored Bartlett pear, 2 tablespoons natural peanut butter, 2 tablespoons unsweetened cocoa powder, and 1 cup ice in a blender. Blend until smooth. Serve immediately. (Makes 3 servings.)

Chocolate Avocado Goddess: Combine 1 avocado, 2 tablespoons dark unsweetened cocoa powder, 2 tablespoons agave nectar, 1 frozen banana, 1 cup ice, and 1 cup unsweetened almond milk in a blender. Blend until smooth. Serve immediately. 

Creamy Chicken and Broccoli Casserole

• I had my concerns about making a "light" version of chicken and broccoli casserole because I love it so much. I fully anticipated that this recipe from Cooking Light would be tasteless and dry. But it wasn't. It was delicious and the whole family loved it and none of us could tell it was healthier. Win-win!
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• INGREDIENTS
• 1 (12-ounce) package steam-in-bag broccoli florets
• 1 tablespoon canola oil
• 1 cup prechopped onion
• 2 (8-ounce) packages presliced mushrooms
• 3 tablespoons all-purpose flour
• 1 1/2 cups fat-free milk
• 12 ounces chopped skinless, boneless rotisserie chicken breast (about 3 cups)
• 1/2 cup plain fat-free Greek yogurt
• 1/4 cup canola mayonnaise
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 2 ounces sharp cheddar cheese, shredded (about 1/2 cup)
• 1 ounce Parmesan cheese, grated (about 1/4 cup)

DIRECTIONS

1. Preheat broiler
2. Prepare broccoli in microwave according to directions
3. Heat large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and mushrooms; cook 12 minutes or until mushrooms brown and liquid evaporates, stirring occasionally. Sprinkle mushroom mixture with flour; cook 1 minute, stirring constantly. Stir in milk. Bring to a boil; cook 3 minutes or until thick and bubbly. Stir in broccoli and chicken; cook 1 minute. Remove pan from heat. Stir in yogurt, mayonnaise, pepper, and salt. Top evenly with cheeses; broil 2 minutes.

SERVINGS 6

Serving 1 1/2 cups | Calories 277 | Fat 11.9g | Protein 29.1g | Carbohydrates 15.2g

Pork Scaloppine with Mustard Pan Sauce

Cooking Light has done it again with another tasty, healthy, and easy dish!

INGREDIENTS

• 1 pound baby carrots, halved lengthwise $
• 1 tablespoon olive oil
• 1/2 teaspoon salt, divided
• 3/4 teaspoon freshly ground black pepper, divided
• 1 (1-pound) pork tenderloin, trimmed, cut crosswise into 12 pieces, and pounded to 1/4-inch thickness
• 1 tablespoon canola oil, divided
• 1/4 cup minced shallots
• 2 teaspoons minced fresh garlic
• 1/2 cup unsalted chicken stock (such as Swanson)
• 2 tablespoons whole-grain Dijon mustard
• 3 tablespoons reduced-fat sour cream $
• 1 tablespoon chopped fresh flat-leaf parsley

DIRECTIONS

1. 1. Sprinkle pork evenly with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Heat a large skillet over medium-high heat. Add 1 teaspoon canola oil; swirl to coat. Add 6 cutlets; cook 2 minutes on each side or until done. Remove from pan; keep warm. Repeat procedure with 1 teaspoon canola oil and remaining pork.
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2. Return skillet to medium-high heat. Add remaining 1 teaspoon canola oil to pan; swirl to coat. Add shallots and garlic to pan; cook 2 minutes, stirring occasionally. Add stock and mustard; cook 1 minute, scraping pan to loosen browned bits. Stir in sour cream; cook 1 minute. Serve pork with sauce. Sprinkle with parsley.

SERVINGS 4
Serving 3 oz. pork and 2 T. sauce | Calories 261 | Fat 10.9g | Protein 25.8g | Carbohydrates 13.9g

Beef & Stout Stew

Of all the differences between Aaron and I, I think the one I am confused by the most is the fact that he does not particularly like pot roast or beef stew. These happen to be two of the most wonderful and comforting foods on the planet, so I just don't get it.

Because of this fact, these are dishes that I don't make often. However, sometimes I just have to. (Sorry, babe.) I've been just pulling out the menu plans from Cooking Light lately, and a couple of weeks ago, this Hearty Beef and Stout Stew was on the menu. So I made it.

I had to leave for book club before dinner, so I left the stew on the stove for Aaron and the kids to eat. (I must confess that I had my doubts as to whether or not he would eat it.) When I got in my car to head home, I was shocked when I checked my phone and had received a text from Aaron: "Best stew I have ever had, only one I have ever liked." Whoa. 

So, needless to say, I'm saving the recipe.

INGREDIENTS
12 oz. boneless beef chuck, trimmed
1/4 tsp. salt
1/4 tsp. black pepper
5 tsp. olive oil
2 cups finely chopped onion
1 1/2 cups (1/4 inch thick) diagonally cut carrots
6 oz. cremini mushrooms, sliced
3 thyme sprigs
1 T. tomato paste
2 tsp. minced garlic
3/4 cup stout beer (such as Guiness)
1 1/2 cups unsalted beef broth
1 T. all purpose flour
1 1/2 tsp. low sodium soy sauce

DIRECTIONS

1. Sprinkle beef with salt and pepper. Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil to pan, and swirl to coat. Add beef to pan, and cook for 3 minutes, browning on all sides. Remove beef from pan. 
2. Add the remaining 2 teaspoons oil to pan, and swirl to coat. Add chopped onion, carrot, mushrooms, and thyme sprigs; sauté for 4 minutes. Add tomato paste and minced garlic; sauté 1 minute. Add beer; cook 1 minute, scraping pan to loosen browned bits. 
3. Combine beef stock and flour in a small bowl, stirring with a whisk. Add stock mixture to pan. 
4. Cover, reduce heat, and simmer 15 minutes. Stir in beef, and cook 1 minute or until thoroughly heated. Stir in soy sauce. Discard thyme.

SERVINGS 4

Serving 1 cup | Calories 318 | Fat 16.7g | Protein 20.8g | Carbohydrate 18.9g

Chocolate Cupcakes

Yesterday, I decided last minute I would make cupcakes for the kids and their friends who were coming over after school. A little treat is always nice, but the catch was that I didn't want to totally load them up on sugar and such. So I went in search of a healthier cupcake (at least slightly--without tasting like cardboard or carrots or something).

The result, I have to say, was pretty good! I took the cupcake from this recipe at i.run.on.nutrition (which looks like it was originally from Taste of Home), and then the Fluffy Cream Cheese Frosting from Heavenly Homemakers. They made a good combination, and they were both easy to make!

Cupcakes

INGREDIENTS

1 box chocolate cake mix

1 box sugar-free chocolate fudge instant pudding

1 3/4 cup water

3 egg whites

DIRECTIONS

1. In a large bowl, combine the cake mix, pudding mix, water and egg whites. Using a mixer beat on low speed for 1 minute; beat on medium for 2 minutes.
2. Spoon batter into cupcake liners; filling 2/3 of the way full. Bake at 325 F for 18-20 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack.

Frosting

INGREDIENTS
1 cup heavy whipping cream
3 ounces cream cheese, softened
1/4- 1/3 cup honey or real grade B maple syrup (depending on your taste)
1/2 teaspoon vanilla extract

DIRECTIONS

1. Whip cream with a mixer until soft peaks form. 
2. In a separate bowl, mix cream cheese, honey and vanilla until creamy. 
3. Fold cream cheese mixture into whipped cream.

Macaroni and Cheese

Macaroni and Cheese. It's so delicious. I mean, really... talk about comfort food. It's an American staple. I don't make it often, but every once in a while, it's good to have the real thing. Home made from scratch and not from the blue box. (That's not a knock on the blue box. I'm pretty sure I ate a box of it a day when I was pregnant with Abby. That could also be why I gained like 65 pounds in that pregnancy. Maybe.) In the past, I've always made this mac and cheese from The Pioneer Woman. It's delicious and rich and just about perfect. But it packs a lot of calories, and it calls for a lot of cheese, which can get a little expensive.

I've been cooking a lot lately using recipes from all the Cooking Light magazines I have stacked up around here, and I came across their mac and cheese recipe. We tried it last night and it was yummy! It really didn't even feel "light", which is a major bonus, and it's pretty cheap to make. I usually have almost all of the ingredients on hand.

INGREDIENTS

10 ounce large elbow macaroni (I used whole wheat macaroni)
2 tablespoons canola oil
3 garlic cloves, crushed
2 1/4 cups low sodium chicken stock, divided
1/2 cup 2% reduced-fat milk
8 teaspoons all-purpose flour
4 ounces 1/3-less-fat cream cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
3 ounces extra-sharp cheddar cheese, shredded (I may have used 4)

DIRECTIONS

1. Cook pasta according to package directions, omitting salt and fat; drain. Set aside.
2. Preheat broiler to high.
3. Heat Dutch oven over medium heat. Add oil to pan; swirl to coat.  Add garlic to pan; cook 3 minutes or until garlic is fragrant, stirring frequently (do not brown). Stir in 1 cup stock; bring to a boil. Cook 1 minute. Combine remaining 1 1/4 cups stock, milk, and flour; stir with a whisk until flour dissolves. Add milk mixture to garlic mixture, stirring with a whisk. Bring to a boil; cook 5 minutes or until mixture begins to thicken. Remove milk mixture from heat; add cream cheese, stirring until smooth. Stir in salt and pepper. Add cooked pasta to milk mixture, tossing to coat. Let stand 5 minutes. Pour pasta mixture into a 2-quart baking dish coated with cooking spray. Sprinkle cheddar evenly over pasta mixture. Broil 3 minutes or until cheese melts and begins to brown. Let stand 5 minutes.

SERVES 6

Serving 1 cup | Calories 358 | Fat 15g | Protien 14.4g | Carbohydrates 40.7

Roasted Butternut Squash

I've discovered over the past couple of years that I really like butternut squash. Trouble is that every time I try and make it, I fail miserably. After tasting a particularly delicious version of Butternut Squash in Ireland, I came home resolved to try one more time. 

So I came across this post on the "Perfect" roasted butternut squash. And then sort of improvised from there. So here goes...

INGREDIENTS
1 butternut squash
Olive oil (or other oil)
1 T. butter
2 T. cream or milk
Salt & pepper to taste

DIRECTIONS

1. Preheat oven to 350.
2. Cut the squash in half lengthwise, then coat with oil (skin as well as the exposed insides).
3. Put flat sides down on cookie sheet (with skin up), then place in preheated oven.
4. Cook the whammy out of it. At least an hour, but probably more. Maybe an hour and 20 minutes or so? It should be very tender and mushy.
5. Let cool for a few minutes, then scoop out and discard seeds. Scoop squash into a bowl and set aside.
6. In a saucepan over low-medium heat, add cream and butter. 
7. Once butter melts, stir in squash until blended. For extra creaminess, blend using an immersion blender. 
8. Season with salt and pepper, then serve.