The Busy Girl's Diet

*these recipes were found in self magazine, may 2010

BREAKFAST
breakfast burrito
cook 1 amy's breakfast burrito as directed on package and top with 2 tbs nonfat plain yogurt. serve with 1 orange.

5-minute egg and smoked salmon sandwich
crack 1 egg into a microwave-safe bowl. cover with paper towel and nuke until egg is cooked through and not runny, about 1.5 minutes. layer 1 wedge of the laughing cow light cheese, egg, 2 oz smoked salmon and 1/4 cup raw baby spinach in a whole wheat arnold sandwich thin. serve with 1 large apple.

strawberry almond oatmeal
prepare 2 packet instant plain oatmeal with 1/2 cup skim milk instead of water. top with 3/4 cup fresh or frozen strawberries, thawed; 2 tbsp sliced almonds, and 1 tsp brown sugar.

LUNCH
spring chopped salad
combine 1.5 cups chopped romaine lettuce with 1/3 cup each of the following raw vegetables: chopped asparagus, chopped yellow bell pepper, chopped hearts of palm, chopped red onions, and sliced cucumbers. Toss salad with 1/2 chickpeas, rinsed and drained; 3 tbsp shredded lowfat swiss cheese; 2tsp olive oil, 1 tsp lemon juice, 1 tsp white wine vinegar, 1tsp chopped garlic and a pinch of salt and pepper. serve with one whole-wheat pita.

crunchy cranberry-almond tuna salad
combine one 5-oz. can of chunk lite tuna packed in water, drained and flaked with 1.5 tbsp light mayo [sub miracle whip], 2 tsp dried cranberries, 1 tbsp diced celery, 1 tbsp shredded carrots, 2 tsp slivered almonds, and a pinch of cinnamon (optional). Sandwich all of the tuna salad between 2 slices whole-wheat bread.

chunky black bean and corn soup
mix 1/2 cup frozen corn into 1.5 cups amy's black bean vegetable soup and heat thoroughly. top soup with 1/4 avocado, chopped or sliced; 2 tbsp nonfat plain yogurt; and 1 tbsp salsa. finish with 1 tsp fresh cilantro. serve with 10 baked tortilla chips.

DINNER
ginger pork and veggie stir-fry over wild rice
saute 4 oz. pork tenderloin strips in 1 tbsp sesame oil. brown pork on both sides, then add 1 tsp chopped garlic. 1 tsp chopped fresh ginger, 1 cup sliced bok choy, 1/2 cup broccoli florets, and 1/4 cup sliced yellow onion. cook, stirring, until cooked through. serve over 1.5 cups wild rice.

roasted veggie-beef burger and baked potato
form a 4-oz. extra-lean ground beef patty and bake at 350 degrees, turning once, until desired doneness, about 20 minutes. coat 1/2 cup each zucchini and onion slices with vegetable oil cooking spray and roast on baking sheet in the smae oven. toast a whole-wheat hamburger bun and spread with reduced-fat chive cream cheese. sandwich patty, zucchini, and onions in bun. serve burger with 1/2 baked potato topped with 2 tbsp nonfat plain greek yogurt and 1 tbsp salsa.

eggplant parmigiana over couscous
beat 1 egg white in a bowl with a fork and pour 1/4 cup whole-wheat breadcrumbs into another shallow bowl. dip three 3/4 inch-wide eggplant slices into egg, then dredge in bread crumbs. bake at 350 degrees, turning once, until eggplant is soft and browned, about 20 minutes. top with 2/3 cup low sodium marinara sauce and sprinkle with 1/4 cup shredded part-skim mozzarella. broil slices on a baking sheet until cheese melts. serve over 1 cup whole-wheat couscous.

SNACKS
triple-p (pear, peanut butter, and pita) pocket
spread 1/2 toasted whole-wheat pita pocket with 2 tsp natural peanut butter. fill with 1/4 pear, sliced, sprinkled with cinnamon.

Sesame Ginger Spinach Salad

*This recipe was found in Self Magazine, May 2010

1 pound boneless, skinless chicken breasts
1 (16 ounce) bottle Newman's Own Lighten Up Low Fat Sesame Ginger Dressing
1 tbs black pepper
1/2 tsp salt (optional)
2 tsb fresh herbs
6 cups baby spinach, washed, stemd removed
1/2 cup raspberries, washed
1 ounce feta, crumbled
1/4 cup chopped pecans or walnuts

1. Preheat oven to 350 degrees F.
2. Place chicken in oven-safe baking dish; tenderize slightly with a fork. Whisk together dressing, spices and herbs. Pour over chicken, turning a couple of times. Dressing should cover bottom of baking dish. Bake 45 minutes.
3. Combine spinach with raspberries, feta and nuts in large bowl; toss to mix.
4. Once breasts are fully cooked, remove from oven and let rest 3 to 5 minutes. Add small amount of dressing to salad and toss. Slice chicken into strips and serve on top of salad.

Artichokes with Quinoa

*This recipe was found in Self Magazine, May 2010

2 artichokes 1 oz dried shiitake mushrooms, cut into small pieces
3 cloves garlic, 1/3 cup red quinoa
sliced 1/8 cup raw, unsalted pumpkin seeds
1 parsnip, sliced 1 tsp smoked paprika
1/2 head fennel, 3/4 tsp ground cumin
cored and sliced 1/3 tsp garlic powder
1/2 onion, thinly 1/4 tsp kosher salt
sliced 1/8 tsp black pepper
1/2 lemon, sliced
3 sprigs thyme
1 cup white wine
1/4 cup plus 1/2 tsp
olive oil, divided

Heat oven to 400 degrees. Cut off stems and top 1/2 inch of artichokes, then, with scissors, trim 1/2 inch off leaf tips. Seperate leaves with thumbs, then pluck soft leaves from center to expose fuzzy choke. Scoop out choke with a spoon until you see heart (discard choke). Place artichokes in a pot, cover with water and boil for 30 minutes; strain. In a large pot, place garlic, parsnip, fennel, onion, lemon, thyme, wine, 1/4 cup oil and 1/2 cup water; add atichokes. Simmer, covered, until bottoms are tender, 20 minutes. Remove artichokes; strain veggies, discard lemon, and reserve liquid. Boil 3/4 cup water; add mushrooms and quinoa. Cover, reduce heat and simmer until quinoa absorbs water, 20 minutes. Mix pumpkin seeds, paprika, cumin, garlic powder, salt, pepper, and oil. Toast pan in oven until brown, 7 minutes. Mix seeds with quinoa. Spoon 2 tbsp. quinoa into each artichoke. Place remaining quinoa in a baking dish; top with veggies. Nestle artichokes in quinoa. Roast, uncovered, 10 minutes. Divide, serve.

Not-so-Healthy but Delicious Peanut Butter Bars

I got this yummy recipe from sweet Debbie back when I served at the Olive Garden. She brought these in for us starving servers and they were gobbled up within minutes! This is a very simple and straight-forward recipe and makes a ton.

Mix together:
1.5 cups peanut butter
1.5 cups butter
1.5 cups brown sugar
1.5 cups sugar

Mix and add:
3 eggs
1.5 tsp. baking soda
3/4 tsp. salt
1 Tbsp. vanilla

Add:
3 cups oats
3 cups flour

Pour into greased cookie sheet and spread out evenly. Bake at 375 degrees for 15 minutes.

Pour 2 packages of chocolate chips (she recommends milk chocolate) over bars and let sit for 10 minutes. Spread and let cool.

These are best if you can put them in the fridge for a few hours so the chocolate sets nice and hard.

There you have it. The tricky part is only having one!

Fruit and Vegetable Salad Supreme

found at: http://recipes.health.com/recipes/1063329-fruit-and-vegetable-salad-supreme



Ingredients
1/2 pound asparagus spears, cut into bite-size pieces
2 cups thinly sliced carrot
8 cups mixed salad greens
2 cups sliced strawberries
1/2 cup light balsamic vinaigrette
1 cup (4 ounces) crumbled goat or feta cheese
1/2 cup pecan halves, toasted

Preparation
1. Bring a large saucepan filled with water to a boil. Prepare a bowl of ice water. Add asparagus and carrot to boiling water. Remove after 2 minutes, or when color has brightened; drain and plunge into ice water. Drain, and pat dry.

2. Combine salad greens, strawberries, and vegetables. Add dressing; toss well before serving. Top with cheese and pecans.

Fiore with Broccoli Rabe, Chicken, and Pecorino Cheese

found at:http://recipes.health.com/recipes/1879894-fiore-with-broccoli-rabe-chicken-and-pecorino-cheese



Ingredients
1 pound broccoli rabe, cut into 2-inch pieces (about 4 cups)
8 ounces uncooked fiori or fusilli pasta
2 tablespoons olive oil
4 garlic cloves, thinly sliced
1 leek, rinsed and sliced into half moons
8 ounces chicken cutlets, cut into 1-inch chunks
3/4 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper, divided
1 cup low-sodium chicken stock
1 teaspoon crushed red pepper
1/3 cup freshly grated pecorino Romano cheese
1 tablespoon freshly chopped marjoram

Preparation
1. Bring a pot of water to a boil. Immerse broccoli rabe in water 1 minute or until bright green. Remove with slotted spoon; place in a towel to keep warm. Cover pot; bring water back to a boil.

2. Add pasta, and cook 12 minutes or until al dente. Meanwhile, heat a large nonstick skillet over medium-high heat; add olive oil, garlic, and leek. Cook 2–3 minutes or until just golden brown. Season chicken with 1/4 teaspoon each salt and pepper. Raise heat to high, and add chicken. Cook 2–3 minutes or until well-browned. Add broccoli rabe, chicken stock, crushed red pepper, and remaining salt and pepper. Cook chicken and vegetables 6 minutes or until tender and liquid has reduced by half. Drain pasta; transfer to serving dish. Top pasta with sauce; add cheese and marjoram, and toss to combine

White Bean Dip

found at:http://recipes.health.com/recipes/1918604-white-bean-dip



Ingredients
1 (15-ounce) can cannellini beans, rinsed and drained
2 tablespoons extra-virgin olive oil
4 garlic cloves, thinly sliced
1/4 cup loosely packed chopped fresh sage leaves
1 teaspoon extra-virgin olive oil
Salt and pepper, to taste

Preparation
Place cannellini beans in bowl, and mash with fork; set aside. Heat a small pan over medium heat; add 2 tablespoons extra-virgin olive oil, and let it warm. Add garlic, and chopped fresh sage leaves. Stir constantly for 4 minutes or until garlic is brown and sage is crispy. Pour hot oil over beans; stir. Garnish with 1 teaspoon extra-virgin olive oil, and add salt and pepper, to taste. Cover and store in fridge up to 1 week.

Parmesan and Chive Potato Gratin

Found at http://recipes.health.com/recipes/1133788-parmesan-and-chive-potato-gratin


Ingredients
3 pounds cubed, unpeeled red potatoes
6 garlic cloves, peeled and thinly sliced
1 cup 1% low-fat milk
3 tablespoons butter
1 1/4 teaspoons salt
1/2 teaspoon black pepper
1 cup grated Parmesan cheese
1/4 cup dry breadcrumbs
1/4 cup chopped fresh chives or green onions

Preparation
1. Place potatoes and garlic in a large saucepan; cover with cold water, and bring to a boil over high heat. Reduce heat; simmer, uncovered, until potatoes are tender when pierced with a knife (about 20 minutes). Drain; return to pot over low heat.

2. Add milk, butter, salt, and pepper. Mash potatoes with a potato masher to desired consistency.

3. Preheat broiler.

4. Transfer potatoes to a shallow 1 1/2-quart ovenproof casserole or baking dish. Combine cheese, breadcrumbs, and chives; sprinkle over potatoes. Broil 4-5 inches from heat source until cheese melts and starts to brown (3-4 minutes).

How to Make Fondant

I'm still toying with ideas for what to do for Boston's birthday, but in case I get ambitious and want to make him a cake, Bobbie, from A Vision to Remember, has a great tutorial for making fondant that she shared on the cute blog Fireflies and Jellybeans:

Fondant Recipe:
1 bag marshmallows
1 2 lb bag of powdered sugar
1 tsp coconut flavoring
1 tbsp water

Directions
melt the marshmallows, coconut flavoring, and water in the microwave. Then in a mixer add the powdered sugar. Make sure to add it slowly. You want the fondant to be the texture of dough. A little on the sticky side.

I made some fondant in Mesa and I used about 1/2 of the bag, but in Idaho I use 3/4 of the bag.

This is the fondant all mixed up. After you have made the fondant put it in some press and seal or an airtight bowl. Let it sit for about 10 minutes so that the sugars can all dissolve. Then you can start to work with it. If you have extra or need to wait awhile before using it, put it into the fridge for up to 2 weeks. Then when you are ready to use it put it in the microwave for a few seconds and you are ready to play again.



If you want to dye the fondant just knead the food coloring into it.

The possibilities are endless with fondant. I often make cupcakes and fondant when I am watching kids. It is just like play dough. Soft and pliable.

I really want to try this!

Cake Cod

Found in Parents Magazine, Catherine McCord of Weelicious.com

1. Cut a big potato into 2" chunks. Place in a pot; add water to cover by two inches. Put on lid; cook 20 minutes on medium-high, or until tender. Lift out potatoes and mash in a bowl. Add 1/2 lb. cod filets to the pot; cook 5 minutes and strain water. In a bowl, mix potatoes, cod, 2 Tbs. Parmesan cheese, 1 whisked egg, 1 tsp. chopped parsley, and 1/2 tsp. salt. Make 16 2" patties.
2. Dip cod cakes into another whisked egg and then into 1 cup bread crumbs. Heat 2 Tbs. canola oil in a large pan on medium. Cook cod 4 minutes on each side or until golden.
3. Stir together 1/4 cup low-fat yogurt, 1/4 cup reduced fat mayo, 3 tsp. lemon juice, and 1/4 tsp. salt in a small bowl. Serve the dip on the side.

Pink Milk

Found in Parents Magazine

Measure out 2 cups low-fat milk, 1 cup raspberries, and 1 Tbs. honey. Put them all in a blender and mix until it turns pink. Pour into two glasses.

Veggie and Noodle Stir-Fry

Found in Parents Magazine

Cut two zucchinis into long, thin sticks. Heat 4 tsp. sesame oil in a pan; add 1 onion, chopped, and saute for 2 to 3 minutes, until it softens. Add 1 tsp. grated ginger, 1 crushed garlic clove, zucchini, and 1 cup green beans; cook 3 to 4 minutes. Mix in 1 Tbs. reduced-sodium soy sauce and a little chopped parsley. Toss in 3 cups of cooked Chinese egg noodles or linguini. Serves 4.

Teeny Toasts

Found in Parents Magazine

Bring about 1 cup peas to a boil and cook until tender, about 5 to 7 minutes. In a food processor, blend peas, all zest and juice of a lemon, 3 Tbs. olive oil. 1/2 clove garlic, and 1/4 fresh mint until smooth. Toast 8 slices bread and spread the puree on top.

Presto, Pork!

Found in Parents Magazine

10 oz. frozen sweet-potato fries
2 6 0z. boneless pork-loin chops
12 oz. brussel sprouts
1/4 cup unsalted chicken broth
2 tsp. lemon juice
2 Tbs. maple syrup
4 tsp. olive oil, divided
2 Tbs. all-purpose flour
Salt and Pepper

Preheat oven to 400 degrees farenheit. Spread fries in a 15" x 10" x 1" pan. Bake 18 minutes, or according to the package directions. Meanwhile, cut pork in half horizontally and pound to make four 1/4" thick slices.

Heat 3 tsp. oil in a large skillet over high heat. Then combine flour with pinches of salt and pepper in shallow dish. Coat pork and add to skillet. Cook until browned, about 2 to 3 minutes per side.

Cut sprouts into thin ribbons. When pork is done, place on a platter and cover. Add broth and lemon juice to hot pan. Swirl around then pour over pork.

Put sprouts and 1 tsp. oil in pan. Add salt and pepper to taste. Cook for 2 minutes. Stir in maple syrup and saute until crisp-tender. Serves 4.

Spaghetti &Meatballs Soup with Mini Grilled Cheese

Found in Parents Magazine

1 Tbs. olive oil, divided
1 clove minced garlic
1 carrot, chopped
1 stalk celery, chopped
1 onion, chopped
1 15-oz. can low-sodium diced tomatoes
2 cups low-sodium chicken broth
6 oz. ground turkey breast
1/4 cup bread crumbs
1 1/2 tsp. dried basil
1 small egg beaten
1/3 cup grated Parmesan, divided
2 oz. whole wheat spaghettie, broken

1. Heat 1/2 Tbs. oil in a large pot on medium-high. Put in garlic, carrots, celery and onion. Cook, stirring occasionally, until the vegetables are soft, about 5 minutes. Add tomatoes and broth. Bring to a boil, then reduce and simmer for about 15 minutes.
2. Meanwhile, make the meatballs: In a small bowl, combine turkey, bread crumbs, basil, egg, and 1/4 cup of the cheese. Roll into mini balls 1 tsp. meat mixture. In a pan on medium-high, brown meatballs in remaining oil until golden on all sides, about 10 minutes.
3. Add spaghetti and meatballs to broth. Simmer 10 minutes, until pasta is tender. Divide into 4 portions and top with remaining parmesan.

4 slices (2 oz.) part-skim mozzarella cheese

8 slices baguette bread4

tsp. unsalted butter

Heat skillet on medium. Sandwich cheese in between bread slices. Lightly butter both sides of each sandwich. Cook in a skillet until golden brown on each side, and the cheese has melted, 3 to 4 minutes per side. Serves 4.

Cauliflower Soup and Kiddie Club

Found in Parents Magazine

4 cups cauliflower florets (about 1 head)
1/4 cup small whole wheat pasta
2 cups lowfat milk
1/2 tsp. sea salt
chopped parsley (for garnish)

Place cauliflower, pasta, milk, and sea salt in a pot. Bring to a boil, then reduce to a simmer and cook until cauliflower is tender, about 25 minutes. Puree until smooth in a blender (let cool a bit first). Divide the soupe among 4 bowls and garnish with parsley.

4 slices whole-wheat toast
2 Tbs. pesto sauce
4 slices low-sodium deli turkey

Spread each piece of toast with 1/2 Tbs. pesto. Top two slices of the toast with turkey. Cover with remainin toast slices. Cut each sandwich into quarters. Serves 4.

Carrot Ginger Soup with Hearty Pumpernickel

Found in Parents Magazine

1 Tbs. olive oil
1 small onion, chopped
1 stalk celery, chopped
1 to 1 1/2 Tbs. grated ginger
1 1/2 lbs. carrots. sliced
2 cups low-sodium chicked broth
Salt and pepper to taste
Chopped chives (for garnish)

Heat oil in a pot on medium-high. Add onion, celery and ginger; saute until soft, about 5 minutes. Add carrots and broth. Bring to a boil and simmer until carrots are tender, about 25 minutes. Puree until smooth in the blender (let cool a bit first) or in the pot, using an immersion blender. Season with salt and pepper. Divide among 4 bowls and garnish with chives.

4 thick slices pumpernickel bread
8 Tbs. hummus

Place heart-shaped cookie cutter over a slice of bread. Fill with 2 Tbs. hummus, using a spoon or toothpick to push hummus to edge of form. Pick up cutter to leave heart-shaped hummus. Repeat with the rest of the bread and hummus. Serves 4.

Strawberry Soup & PB-and Raisin Bagel

Found this in Parents Magazine

1 pint strawberries, hulled and chopped
1 cup low-fat vanilla yogurt
1 tsp. lemon juice
4 whole strawberries

In a blender, combine chopped berried, yogurt, and lemon juice. Divide among four bowls and garnish with a strawberry.

4 mini whole-wheat bagels
1/2 cup peanut butter
4 tsp. raisins

Split bagels and toast them. Top each half with 1 Tbs. peanut butter and 1/2 tsp. raisins. Serves 4.