Healthy Cooking with the Gannon's

2010-07-19T17:33:00.000-07:00

Boneless Hot Chicken WIngs

100 grams chicken breast (cut in strips)

1/4 cup vinegar

1/4 c water

1-2 T cayenne pepper

1-2 T chili powder

In a ziplock bag mix all ingredients. Place in the refrigerator & marinade for 1-2 hours

Preheat oven to 350*

Place chicken on a baking rack over a cookie sheet. Bake for 15-20 minutes, turning over half way through cooking.

Serve immediately with homemade buffalo sauce or Frank's Hot Sauce.

Serves 1

Mexican Cabbage Rolls

2 large cabbage leaves, steamed

2 oz shredded cabbage

100 g Buffalo ground meat

Chili powder

Cumin

Salsa

Steam the cabbage leaves in a med pot until tender. Cook shredded cabbage over med heat until tender. Season with chili powder & cumin. Mix the buffalo meat & shredded cabbage togather. Divide between the two leaves & roll up.

Place in a small pan with a little water. Cover & steam for about 35-45 minutes.

Serve with Salsa.

Serving size 1

2010-04-29T16:34:00.000-07:00

John Torrey

6 oz. uncooked elbow macaroni
1/2 lb. extra lean ground beef (9% fat or less ) or ground turkey (7% fat)
1/2 green pepper, chopped
1 small onion, chopped
1 can (8 oz) tomato sauce
1 can (16 oz) tomatoed
2 oz. low fat cheddar cheese, cut into pieces
1/2 tsp. chopped garlic
1/4 tsp. salt (optional)
1/2 tsp. chili powder
1 can (4 oz) chopped mushrooms, drained

Preheat oven to 350*. Cook macaroni according to package directions. Drain. Spray skillet with a non-stick cooking spray. Add ground beef (or turkey), green pepper, and onion. Saute` until tender. Add remaining ingredients, including macaroni. Pour into a casserole dish that has been sprayed with no-stick coating. Bake, covered, for 35-40 minutes or until thoroughly heated.

Yield: 7 servings (1 cup)
Calories per serving: turkey- 210; beef- 220 Fat:6 grams

2010-04-29T16:25:00.000-07:00

Puffy Chile Relleno Casserole

3 cans (7 oz. each) whole green chiles
8 flour torillas (6-inch size), cut into 1" strips
1 lb. grated low fat cheese (mozzarella or cheddar)
3 cups egg substitute (equal to 12 eggs)
3/4 cup skim milk
1/2 tsp. each: pepper, cumin, garlic powder
1/4 tsp. salt (optional)
1 tsp. paprika
salsa (optional)

Preheat oven to 350* degrees. Drain chiles and remove seeds. Spray a 9 x 13 pan with non-stick coating. Lay half the chiles in the pan. Top with half the tortilla strips and then half the cheese. Repeat another layer using remaining chiles, tortillas, and cheese. Beat remaining ingredients (except paprika) and our over casserole. Sprinkle with paprika. Bake uncovered for 40 minutes or until puffy and set in the center. Let stand 10 minutes before serving. Serve with salsa.

Yield: 8 servings
Calories per serving: 295 Fat: 11 grams

2010-04-29T16:19:00.000-07:00

French Onion Soup

1 1/2 cups thinly sliced onions
6 cups beef broth
1/4 tsp. pepper
3 oz. grated, part skim mozzarella cheese
6 slices French bread, toasted

Mix first three ingedients and simmer for 20 minutes. Divide soup into 6 ovenproof bowls. Top each with a slice of toasted French bread and 1/2 ounce of cheese. Broil until cheese is melted.

Yield: 6 servings
Calories per serving: 135 Fat: 4 grams
Exchanges: 1 starch, 1/2 medium fat meat, 1/2 vegetable

2010-01-22T18:09:00.000-08:00

Here's one for a great snack

PB& J Spirals

1 Whole-wheat flour low-carb, tortilla
1 1/2 T reduced-fat peanut butter
1 T 100% strawberry all fruit spread (any flavor)

Set a medium nonstick skillet over medium heat for about 1 minute or until hot. Place the tortilla in the skillet. Cook for 20-30 seconds per side, or until just warm.

Place the tortilla on a cutting board. Spread the surface evenly with the peanut butter followed by the fruit spread. Roll into a tube. Slice into 8 equal pieces.

Makes 1
Per serving: 253 Calories, 10 g protein, 28 g carbohydrates, 12g fat, (2 saturated), 0 mg cholesterol, 5g fiber, 448 mg sodium

The Biggest Looser Cookbook

Skillet Fajitas

2 Whole -wheat flour, low-carb tortilla
1/2 onion cut into this strips
1/2 red or yellow bell pepper, cut into thin strips
1/2 sm. zucchini, cut into this strips
2 cloves garlic, minced
1/2 ld boneless, skinless, chicken breast, cut inot strips
1/2 c salsa
low fat shredded cheese (optional)
fat free sour cream (optional)
avocado (optional)

Lightly mist a large nonstick skillet with olive oil. Set over medium-high heat. Add onion, pepper, zucchini, garlic. Cook, stirring occasionally for 6 to 8 minutes or uhntil veggies are tender & the onion id lightly browned. Transfer the veggies to a plate. Cover to keep warm. Mist the pan again with olive oil spray & return to heat. Add the chicken. Cook, stirring occasionally, for 2-4 minutes, or until no longer pink on the inside. Add the salsa & the veggie back to the pan. Reduce heat to low. Cook for another 2-3 minutes.

Meanwhile, warm the tortillas.

Place 1 tortilla on a plate, fill with 1/4 of the mixture. Repeat with remaining tortillas. Serve immediately with cheese, sour cream, and avocado if desired.

2010-01-22T15:07:00.000-08:00

Crock Pot Lasagna
From the Kitchen of Cristi Fitzgerald.
Thanks Cristi, this is so yummy

1 ld lean ground beef (or ground turkey)
1 26 oz jar spaghetti sauce
1 cup water
1 15oz ricotta cheese
1 7oz pkg shredded mozzarella cheese, dividied
1/4 c grated parmesan cheese, divided
1 egg
2 T fresh chopped parsley
minced garlic ( we added)
1/2 chopped onion (we added)
6 Whole wheat Lasagna noodles

Brown meat with garlic & onions. Drain. Stir in spaghetti sauce & water. In a separate bowl, mix ricotta cheese, 1 1/2 c mozzarella cheese, 2 T parmesan cheese, egg & parsley.

Spoon 1 c of sauce into bottom of crock pot, then layer with half each of the noodles (broken to fit), cheese mixture, & meat sauce.

Cover with lid & cook on low for 4 to 6 hours or until liquid ia absorbed. Sprinkle with remaing cheeses & let stand covered for 10 minutes or until cheese is melted.

Sloppy Joes

1/2 onion
1/2 green pepper
2 celery sticks
2 cloves garlic
1/2 to 1 tsp cumin
1 tsp chili powder
1 c ketchup
2 T worcestershire sauce
2 T brown sugar or brown sugar substitute
1/2 tsp salt
1 lb ground turkey or lean ground beef
Whole wheat hamburger buns

Dice onion, pepper, celery & minced the garlic. Pan saute veggies in a pan sprayed with olive oil for 4-5 minutes. add meat & cook. Add remaining ingredients & cook additional 5 minutes. This will thicken.Serve on bun.

Serves 6 & is 4 points for weight watchers

Honey Lime Chicken

4 boneless, skinless chicken breast
1 1/2 tsp garlic salt
1 T olive oil
1 20oz can pineapple rings (drain & reserve the juice)
1/4 c honey
3 T lime juice
2 T soy sauce
2 tsp corn startch

Cut chicken into strips and sprinkle with garlic salt.
Brown in olive oil
Drain & reserve pineapple juice
Add 1/4 c pineapple juice to skillet. Cover & simmer for 6-8 minutes
Remove chicken, add honey, lime juice, soy sauce, cornstartch & remaining pineapple juice. Bring to a boil. Cook & stir until thinck & clear, about 1 minute.
Remove from heat & add chicken back in.
Serve over rice

This is from my daughter Lacy

2010-01-22T15:02:00.000-08:00

I hope that everyone is able to read the recipes now that I've changed the background. If not, please let me know & I will change it again to a more genaric background. I am thinnking of adding some kind of spot where I can record my daily exercise, reading & weekly weight lost. I just have to figure it all out. Lacy (my daughter) has been a big help for me in getting this all going. I am also thinking of maybe having a group spot for those who would like to have a partnership in their weight loss efforts. We could all work together & share ideas, recipes, input, concerns & even frustrations when we have them. This is a new learning experience for me & I want & would like all the help I can get with it. I will keep you posted on what I decide to do.

2010-01-21T19:03:00.000-08:00

Lean Lemon Chicken

2 teaspoon garlic salt
2 teaspoon lemon peper
1/2 teaspoon seasoning salt
4 small boneless, skinless chicken breast with all fat removed
I Cna't Believe It's Not Butter Spray
1 cup lemon juice, preferably fresh squeezed (4-5 lemons)
4 lemon slices

Preheat oven to 400*. Lightly mist a 8x8 baking dish with olive oil spray.

In a small bowl, combine the garlic salt, lemon pepper, and seasoning salt. Place the chicken on a plate, rub the seasoning mixture over both sides of the chicken. Cover with plastic wrap & pplace in the refrigerater for 15 minutes.

Place a large nonstick skillet over high heat until it's hot enough for a spritz of water to sizzle. Place the chicken in pan. Cook for 2-3 minutes per side. Place chicken, smooth side up in baking dish & do not over lap. Spray each breast with 2 spritz of butter spray. Pout lemon juice over & top with a lemon slice each.

Bake for 21-24 minutes or until no longer pik & juices run clear. Remove from oven. Baste with juices. Let stand 5 minutes before serving.

Serves 4

Per serving: 147 calories, 27 g protein, 7 g carbohydrates, 1 g fat (trace saturated), 66 mg cholesterol, less than 1 g fiber, 353 mg sodium

This is another from The Biggest Looser Cookbook

2010-01-21T19:01:00.000-08:00

Spring Salad

1 (15 oz) bag Dole Sweet baby lettuce
2/3 cup Craisins
1/2 cup Glazed Pecans or Walnuts
1/2 cup Crumbled Blue Cheese

Toss everything together with Light Raspberry Vinaigrette, just before serving

2010-01-21T18:50:00.000-08:00

Almost Fast Food Burger

1 tablespoon low-fat mayonnaise
1/2 teaspoon ketchup
1/2 teaspoon mustard
1/4 pound 96% lean ground beef
1 slice (3/4 ounce) fat free American cheese (optional)
1 whole-grain or whole-wheat hamburger bun
1/4 cup chopped romaine lettuce leaves
1 thin slice red onion
3 dill pickle rounds

In a small bowl, combine the mayonnaise, ketchup, and mustard. Stir to mix. Set aside. Shape the beef into a patty that is about 1/2" wider than the bun.

Preheat a medium nonstick skillet or grill rack on high heat ( I use a George Forman grill). PLace the patty on the grill. Cook for 1 to 2 minutess per side or until desires doneness. (Do not smash the burger with the spatula). About 30 seconds before the burger is cooked, top with the cheese. Place the bun halves, cut side down, on the grill. Cook for about 45 seconds, or until toasted.

Place the bun bottom on a serving plate. Top with the burger, lettuce,onion, and pickles. Spread the reserved sauce evenly over the inside of the top bun. Flip onto the burger. Serve immediately.

Make 1 serving
Per serving: 281 calories, 26 g protein, 27 g carbohydrates, 9 g fat, (2 g saturated), 60 mg cholesterol, 4 g finer, 736mg sodium

This recipe is from The Biggest Loser Cookbook

2010-01-21T18:23:00.000-08:00

As I think about and contemplate my life as a whole, I have dedcided that there needs to be some major changes in it. I have committed to make those changes this year & for the rest of my life. I have started an exercise routine in the morning, started reading my scripture every day as well and most important I have choosen to make my eating more healthy for Preston & myself. So this blog is to share with anyone who wants them, recipes that are fit & healthy. They are filling & for the most part very easy to make. I will try to update with weekly entries of those new recipes that I have to share. Have fun cooking & gettting healthy in 2010.