Tomatoes and Tuna

This is a quick, simple and easy recipe. I always have tuna in my cupboard. I also like to buy cherry tomatoes when they are on sale and freeze them. When I have a dish I will be adding COOKED cherry tomatoes to, like this one, I pull them out. Give it a try - just don't try to add frozen baby tomatoes to any fresh dishes (you must cook them once they are frozen).

-Time 20-25 minutes
-Serves 6

• 3 cup quinoa, dry
• 6 cups low sodium stock or water
• 1 tbsp garlic
• 3 cans of tuna in water, drained
• 2 cups cherry tomatoes
• 1/2 tsp salt (optional)
• 1/4 tsp pepper

1. Prepare the quinoa with stock or water (or 1/2 of each), simmering on low heat for 20 minutes or until fluids are absorbed and quinoa is fluffy. Remove from heat and cover.
2. While qunioa is cooking, place garlic, tuna and tomatoes in a frying pan over medium-high heat. Cook, stiring frequently until the tomatoes have popped and broken down and everything is sausy. You can use your spoon to help break the tomatoes. Add salt and pepper to taste.
3. Fluff qunioa with a fork. Serve 1 cup of quinoa with the tomato tuna sauce and a side of non-starchy vegetables like green beans, stir fry vegetables or normandy vegetable blend.

Nutrition information per serving: 1 cup quinoa and ¼ of tuna/tomato sauce
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
139	4	1	217	44	5	2	25

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
Serving	$1.72	$10.31

 

Simple Grilled Salmon

Salmon is a family favorite. It can be pricy so consider buying a large salmon (I prefer already descaled and deboned) and dividing it into just what you family eats for 1 meal. Salmon freezes and defrosts well.

Ingredients:

• Large salmon fillet (~4 oz per person)
• Lemon Pepper (~1 tbsp per lb)

1. Place the descaled, deboned salmon fillet on a piece of tin foil. Sprinkle with lemon pepper. Fold the tin foil up around the edges so it forms a small "bubble" or "tent" around the fish.
2. Heat your grill to medium heat. Cook the fish for 15-20 minutes or until the fish flakes when pulled at with a fork. After 15 minutes check every 1-2 minutes to avoid overcooking.
3. Serve salmon with side of whole wheat bread and non-starchy vegetables. Yum!

Picture credit

 

 

Nutrition information per serving: 4 oz salmon, grilled with
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
295	18	4	373	0	0	0	28

 

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
4 oz fish w lemon pepper	$1.78	$21.33
Slice of bread	$0.03	$0.36
2 cups Normandy vegetables	$0.64	$7.68
Total	$2.45	$29.37

 

Ham bone soup

Waste not, want not. After Easter, you may find a ham bone with bits of ham stuck all over it and no idea what to do with it besides through it out. An alternative? Make soup! This ham bone soup is heavy on the vegetables, limits added salt and stretches your money further by limiting food waste.

• 6 cups of water or low sodium stock
• Hambone with meat (visible fat removed)
• 4 carrots, diced
• 4 celery stalks, diced
• 1 medium onion, diced
• 2 medium potatoes, diced
• 2 diced tomatoes OR 1 14-oz can of diced tomatoes
• 2 cups OR 1 14-oz can light kidney beans, drained and rinsed
• 2 tbsp original Mrs. Dash seasoning
• 1/2 tsp garlic powder
• 1/8 tsp crushed red pepper (optional)

1. In a large crock pot combine all ingredients. Cook on low for 8 hours. An hour before you plan to serve, remove the bone and strip the meat, putting the meat back into the crock pot. Serve with warm whole wheat bread.

Baked Cinnamon Apples

These are a delicious alternative to high fat/high calorie apple pie. 

Ingredients:

• Apples (however many you want to make, usually about 1/2 per person)
• 5 minute rolled oats
• Cinnamon
• Maple syrup

Directions:

1. Cut the apples in 1/2 and core the apples. 
2. Put ~1/2-1 tablespoon of rolled oats in the hole in the apple
3. Pour 1 tsp maple syrup over the oats and sprinkle the apple with cinnamon
4. Bake at 350 degrees for 20-25 minutes.
5. Let cool slightly and enjoy!

Black Bean Soup

This is one of my fastest, simplest soups. Use fresh cilantro if possible, as it gives this soup a very fresh flavor. Avoid eating this soup with bread, as it already contains all the carbohydrates you need for the meal.

Time: 15 minutes
Makes 4 servings

• 4 cups (2 15-oz cans) or black beans, drained and rinsed and separated
• 2 cups low sodium broth/stock
• 1 cup chuncky salsa (heat depends on preference)
• 1 tbsp. lime juice
• 1 tsp. ground cumin
• 1 tbsp. chili powder
• 1 cup fresh cilantro, stems removed and chopped
• 1 tsp. olive oil
• 1 tbsp. minced garlic
• 1 cup diced onion
• 4 tbsp. low fat sour cream (optional)

1. In a blender, add 2 cups of black beans or 1 can along with broth, salsa, lime juice, cumin and cilantro.
2. In a medium pot, add 1 tsp olive oil and brown the garlic and onion for ~2 minutes.
3. Pour the bean mixture into the pot and stir in the remaining whole black beans.
4. Heat to a boil, then remove from heat. Serve with 1 tbsp. low fat sour cream if desired.

 

Nutrition information per serving: 1 cup of soup and 1 tbsp. low fat sour cream
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
307	4	0	852	51	10	7	18

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
Serving
Total

 

Recipe inspired by Old Havana Foods.

Steak Marinade

Marinades are a great way to add flavors to foods without adding many calories. This is my favorite marinade for steak. Just be sure to use lean cuts of meat to minimize your intake of bad-for-your-heart saturated fats. The Mayo Clinic has a great site to help you pick lean cuts of steak that you can view here.

Serves 6

Ingredients:

• 24 oz lean steak
• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 3 tablespoons Worcestershire sauce
• 1 tablespoon salt
• 1 teaspoon black pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme

1. Combine all ingredients except steak and mix well. Set aside.
2. Cut meat into 4 ounce portions. Cutting into serving size pieces will make serving easier and allow more of the meat to be exposed to the marinated and gain more flavor and make portion control easier at mealtime.
3. Place the meat in a gallon size zip lock bag and pour the marinate over.
4. Seal the zip lock bag, then place it in another gallon zip lock bag to avoid leaking. Turn the bag over several times so that the marinate completely covers the meat. Let it marinate in the refrigerator for at least 1 hour and up to over night.
5. Grill the meat over medium heat for ~8 minutes, or until the minimum internal temperature reaches 145 degrees. Serve with grilled or steamed vegetables, and a sweet potato with 1 teaspoon of butter.

Nutrition information per serving:
	Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
4 oz steak	172	7	0	452	0	0	0	25
1 cup green beans	30	0	0	3	6	3	1	1
4 oz baked sweet potato + 1 tsp butter	136	4	2	68	24	4	7	2
Total	338	11	2	523	30	7	8	28

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
4 oz steak	$1.93	$11.56
1 cup green beans	$0.39	$2.34
4 oz sweet potato + butter	$0.23	$1.38
Total	$2.55	$15.28

 

Healthy Pumpkin Mousse

   This is one of my all time favorite healthy holiday recipes. If you are looking to cut back your fat and calorie intake this holiday season without feeling deprived your favorite holiday treats, this recipe is a MUST. Easy, delicious AND healthy. Win, win win!

Healthy Pumpkin mousse

Makes 7 servings, ½ cup each

Ingredients:

• 1 large package (5-1/10 oz) vanilla fat free sugar free instant pudding mix
• 1 1/2 cups skim milk
• 1 can (15 oz) pumpkin
• 1/2 tsp cinnamon
• 1/8 tsp ginger
• 1/8 tsp ground allspice
• 1/8 tsp ground cloves
• 7 tbsp free whipped topping
• 7 gingersnaps, crushed

Directions:

1. In a large bowl, beat pudding mix and milk to package directions. Refrigerate for 5 minutes.
2. Add pumpkin and spices to pudding and mix well.
3. Spoon into cups and refrigerate for 10 minutes.
4. Top each with 1 tbsp whipped cream and 1 crushed ginger snap if desired.