Phil Parham (48 page)

  Streit's Matzos Unsalted

  Cuban crackers

  Sugar-free gelatin

  Whipped cream

  Sugar-free pudding

1. Macaroni-and-Cheese Pie

Ingredients:

32 ounces whole-wheat elbow macaroni

3 egg whites

3 cups skim milk

3 cups shredded cheese (one-half skim mozzarella cheese and one-half Cabot's reduced-fat cheddar cheese, mixed together)

Dash of salt

Directions:

1. Preheat oven to 350 degrees F (175 degrees C).

2. Bring a large pot of lightly salted water to a boil. Add macaroni and cook for 8 to 10 minutes or until tender; drain.

3. Beat egg whites and milk together. Pour half of the cooked macaroni into 9x13-inch baking dish. Cover macaroni with half of the cheese. Pour remaining macaroni into baking dish leaving a little room at the top. Cover with remaining cheese. Pour egg mixture over macaroni.

4. Bake in a preheated over for an hour or until a knife inserted comes out clean.

  Makes 6 servings

2. Healthy Spaghetti

Ingredients:

1 pound lean ground turkey

1 28-ounce can diced tomatoes

1 cup green pepper, finely chopped

1 cup onion, finely chopped

1 cup mushrooms, sliced

1 tablespoon minced garlic

1 teaspoon Italian seasoning

½ teaspoon black pepper

1 pound whole-wheat spaghetti, uncooked Nonstick cooking spray

Directions:

1. Coat large skillet with nonstick spray. Preheat over high heat.

2. Add turkey and cook, stirring occasionally, for 5 minutes. Drain and discard fat.

3. Stir in tomatoes with juice, green pepper, mushrooms, onion, garlic, Italian seasoning, and black pepper. Bring to boil. Reduce heat and simmer covered for 15 minutes, stirring occasionally. Remove cover and simmer for added 15 minutes.

4. Cook spaghetti. Drain well.

5. Serve sauce over spaghetti.

Makes 6 servings

3. Tacos

Ingredients:

1 pound ground chicken or turkey (you can substitute black beans for meat)

Chili powder, salt, and pepper (to taste)

1 package of taco shells

Reduced-fat cheddar cheese

Shredded lettuce or spinach

1 tomato, diced

1 onion, chopped

1 cup sliced black olives

1 cup FAGE Greek yogurt (in place of sour cream)

Salsa (recipe below)

Guacamole (recipe below)

Directions:

1. Brown the ground chicken or turkey in a frying pan over medium-high heat. Add chili powder, salt, and pepper to taste.

2. Fill each taco with meat. My family prefers to add the other ingredients buffet style because they can choose the condiments they like the most. I like to make a taco salad for myself (spinach, meat, cheese, tomatoes, black olives, salsa, black beans, and a few tortilla chips over the top for crunch.)

* You can also use shredded chicken in place of beef or black beans. Simply throw some chicken breasts, chili powder, salt, and pepper in a Crock-Pot or slow cooker on high for about 4 hours or low for 6 to 8 hours. Shred the chicken with a fork before serving as part of a taco meal.

Makes 10 to 12 tacos

Ingredients for homemade salsa:

1 large tomato, chopped

1 small onion, chopped Cilantro to taste

2 jalapeños, chopped and the seeds removed Salt and pepper

Directions:

We use a mini food processor that we got for about $15. You can make the salsa or guacamole and store it in the same container. And it's easy to clean. Put all the salsa ingredients in the food processor and mix until it reaches your desired consistency. You can serve with tacos or blue corn tortilla chips.

Ingredients for homemade guacamole

2 ripe avocados

½ cup red onion, minced

1-2 jalapeño peppers, seeds removed, minced

2 tablespoons cilantro, finely chopped

1 tablespoon of fresh lime or lemon juice

½ teaspoon coarse salt

Dash black pepper

½ ripe tomato, chopped

Directions:

Mix all ingredients in your mini food processor to the desired consistency. Serve with tacos or blue corn tortilla chips.

4. Hamburgers and Fries

Ingredients for burgers:

1 pound ground turkey or chicken

1 egg white

¼ cup chopped onion

½ cup spinach

¼ cup old-fashioned oatmeal

Directions:

1. Mix all ingredients together and form patties. Spray a pan with nonstick cooking spray and cook patties until done.

2. Serve with desired condiments. We suggest mustard rather than mayo and ketchup for a healthier condiment. Lettuce, tomato, onion, and pickles are all great condiments to add. We also serve our burgers on whole-wheat buns or the 100-calorie flat buns, as most of the sugar and empty calories are found in white bread.

3. Serve with french fries (below).

Makes 5 burgers

Ingredients for french fries:

3 large sweet potatoes, peeled and sliced into fries Nonstick cooking spray

Cayenne pepper Salt

Spray butter

Honey or sugar-free maple syrup (if desired)

Directions for french fries:

1. Preheat oven to 350 degrees.

2. Spray a baking sheet with nonstick cooking spray and put the sliced sweet potatoes on the sheet. Spray with spray butter and sprinkle with cayenne pepper and salt.

3. Cook for 15 minutes or until tender. Baking time will be determined by how thick or thin you slice your potatoes. To add a sweeter taste, drizzle a little honey or maple syrup over the top 2 minutes before you take them out of the oven. You can also substitute cinnamon for the cayenne pepper, if desired.

Makes 4 servings

5. Blueberry Protein Pancake Breakfast

Ingredients:

2 cups whole-wheat instant pancake mix

½ cup water

1 container blueberry Greek yogurt

Flaxseed and wheat germ (optional)

Turkey bacon

Directions:

1. Spray frying pan with nonstick cooking spray and cook turkey bacon. Set it to the side.

2. Spray a griddle or separate frying pan with nonstick cooking spray. Mix pancake mix and water and a container of blueberry yogurt together. Sneak flaxseed and wheat germ into pancakes to make them even healthier.

3. Cook until golden brown. Serve with turkey bacon.

Makes 12 small pancakes

6. Golden Pancakes

Ingredients:

1 cup oatmeal, uncooked

6 egg whites

1 cup fat-free cottage cheese

¼ teaspoon vanilla

¼ teaspoon cinnamon

2 packets of xylitol or stevia

Directions:

1. Mix all ingredients together.

2. Cook batter on a griddle sprayed with nonstick cooking spray.

3. Top with
½
cup sugar-free maple syrup

Makes 12 silver-dollar pancakes; 4 servings (3 pancakes per serving)

7. Mashed “Potatoes”

Ingredients:

1 large head of cauliflower

1 cup skim milk

1 wedge of Laughing Cow cheese (original)

Salt and pepper

Directions:

1. Cook cauliflower until fork tender.

2. Cut cauliflower into small pieces and mix with remaining ingredients until smooth.

* If you like garlic mashed potatoes, you can also mix in ¼ teaspoon of minced garlic.