Posts tagged healthy eating

Cheesy Penne with Broccoli Recipe

My first issue of Cooking Light arrived yesterday.  I haven’t even read half yet, but I found a recipe that looked good and for which I had all the ingredients.  So I made it for an early dinner/late lunch this afternoon.

Cheesy Penne with Broccoli Recipe

The only change to the recipe I made was to use Almond Milk instead of Fat Free.  Tim and I agree that when we repeat this recipe (and we will–it was delicious,) we will add some grilled chicken (or tofu… but Tim doesn’t seem interested in the tofu idea.)


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Healthy Sausage and Cheese Breakfast Casserole Recipes < Healthy Breakfast Recipes – Cooking Light

Healthy Sausage and Cheese Breakfast Casserole Recipes < Healthy Breakfast Recipes – Cooking Light.

What do you ladies think?  I think I remember Sunny doing some kind of egg casserole type think in muffin tins last TBT.    I’m thinking this recipe with all real eggs, no egg substitute…  the sausage, almond milk?  and…  we could substitute quinoa for the bread pieces.  Add some spinach?  Maybe some mushrooms and bell peppers?  Yeah?

Maybe I’ll make something similar later this week/next week…



1 teaspoon canola oil

12 ounces turkey breakfast sausage

2 cups 1% low-fat milk

2 cups egg substitute

1 teaspoon dry mustard

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

1/4 teaspoon ground red pepper

3 large eggs

16 (1-ounce) slices white bread

1 cup (4 ounces) finely shredded reduced-fat extrasharp cheddar cheese

Cooking spray

  • Preparation
  • 1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage to pan; cook 5 minutes or until browned, stirring and breaking sausage to crumble. Remove from heat; cool.
  • 2. Combine milk and next 6 ingredients (through eggs) in a large bowl, stirring with a whisk.
  • 3. Trim crusts from bread. Cut bread into 1-inch cubes. Add bread cubes, sausage, and cheddar cheese to milk mixture, stirring to combine. Pour bread mixture into a 13 x 9–inch baking or 3-quart casserole dish coated with cooking spray, spreading egg mixture evenly in baking dish. Cover and refrigerate 8 hours or overnight.
  • 4. Preheat oven to 350°.
  • 5. Remove casserole from refrigerator; let stand 30 minutes. Sprinkle casserole evenly with paprika. Bake at 350° for 45 minutes or until set and lightly browned. Let stand 10 minutes.
  • Kathy Kitchens Downie, RD, Cooking Light

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Spicy Shrimp Noodle Bowl Recipe

Spicy Shrimp Noodle Bowl Recipe 

Made this for dinner last night before the party–it was delicious!  Spicy, flavorful, but not overpowering.  Sooo good.  I follow Cooking Light on Facebook, and it popped up in my feed, looking delicious.  Check out their facebook page for more great recipes.


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Thai Fish Sauce and Lime Chicken Recipe

Thai Fish Sauce and Lime Chicken Recipe

Wow.  Delicious.  I served this with Brussel Sprouts and Shitake Lo Mein.  They went well together, but next time I will take Cooking Light‘s advice and serve over brown rice.  I only made two chicken breasts (and did not beat them to 1/2″ thickness, but left them in their usual state 😉 ) and thus had leftover sauce.  The sauce was to die for.  Wow.  Incredible.  But… since you just pour it over the chicken, it didn’t really soak in.  Rice would absorb that delicious glaze and increase the flavor.  Tim loved the peanut topping.  🙂



Nutritional Information

Amount per serving

  • Calories: 296
  • Calories from fat: 26%
  • Fat: 8.5g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 2.4g
  • Protein: 41.8g
  • Carbohydrate: 12.1g
  • Fiber: 0.6g
  • Cholesterol: 99mg
  • Iron: 1.4mg
  • Sodium: 649mg
  • Calcium: 25mg

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Carribbean Cottage Cheese Dip

cottageCottage Cheese Dip Recipe

24 oz cottage cheese (I use 1%)

bundle green onions

2-6 cloves garlic

salt & pepper to taste.

Directions: Put ingredients in food processor and blend like a crazy person.  Serve with kettle chips or fresh veggies.  This is a great “light” dip option for garlic and onion lovers.

It’s caribbean because that’s where I first had it.  My parents live in Grand Cayman, and some of their island native friends had us over for dinner one night, years ago.  They served this dip.

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Brussel Sprouts and Shitake Lo Mein

Brussels Sprouts and Shiitake Lo Mein Recipe

Wow.  This was amazing.  Mmm….


Changes to the recipe.

  • First–I used one package fresh Shitake Mushrooms instead of dried.  No brainer, right?
  • Second–instead of 4oz egg noodles, I used the whole bag–12oz.  (I increased everything else a smidge as well.)
  • Sprouts carries “Mung Sprouts,” but they were out.  Their regular sprouts were $3,99!  So I thought I’d get them for $1.99 like I used to at King Soopers.  D’Oh!  King Soopers no longer carries sprouts!  So I had to return to Sprouts a second time to purchase sprouts.  Irony?

I can’t explain how good this was.  Without Soy Sauce, a little bland, but… still a rich garlic flavor (that I love.)  Only put a splash of Soy Sauce on, though.  Tim and I both overdid it.  🙂  When I make this again, I will splurge and use two cartons of Shitake Mushrooms.  Also, I might add some tofu or chicken to make it a one-skillet-meal. Tonight, I served it with Thai Fish Sauce and Lime Chicken.  The flavors definitely complemented one another, but I think each can stand alone.

Nutritional Information:

Amount per serving (Yield 6 servings)

  • Calories: 214
  • Calories from fat: 43%
  • Protein: 6.3g
  • Fat: 11g
  • Saturated fat: 1.3g
  • Carbohydrate: 26g
  • Fiber: 4.3g
  • Sodium: 286mg
  • Cholesterol: 19mg

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Greek Yogurt Chicken Salad Sandwich

It would be lots better with lettuce and tomato, but I only had so much time this morning.  😉  I realized I haven’t been posting as many exciting recipes and food photos lately, so, here’s one.


  • Grilled Chicken breast, chopped (feel free to marinate/glaze your chicken)
  • Greek Yogurt
  • Mustard
  • Red Wine Vinegar
  • Carrot
  • Celery
  • (Red) Onion
  • Walnuts
  • Salt & Pepper to taste


Mix all ingredients together, serve on wheat bread with lettuce, tomato, and cheese (if desired.)

I realize I failed to include ingredient amounts.  That was intentional, not laziness.  Use enough yogurt/mustard to coat ingredients and get them to stick together so your sammie doesn’t fall apart.  Greek Yogurt isn’t as gelatinous as mayonnaise, so this is tricky.  Everything else is basically to taste.  I used Nonfat Vanilla Greek Yogurt, so I poured a shit ton of Red Wine Vinegar into mine to cover the sweet taste.  Totally worked, too.  I used a lot of celery and carrot because that stuff is healthy filler.  I didn’t use too many walnuts because those are fatty, while tasty and protein-ous.  I chose Horse Radish Brown Mustard, but yellow or another option would work fine, too.  I’d love to experiment with including grapes, apples (shoot!  I had those!), or strawberries to see how that tastes.

Nutrition Info (from myfitnesspal), a serving size is about 3/4 cup.  (Anyone know a good website to figure out Nutrional Information from recipes?)

Calories: 131

Fat: 10

Carbs: 5

Protein: 6

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