Kat's 2011 Cookbook

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Quick & Easy Noodle Stir-Fry

Source :  Our Best Bites

Ingredients:

1 12-oz. package linguine (whole wheat or regular)
1-2 tablespoons canola or peanut oil
1/4 cup soy sauce
2 1/2 tablespoons brown sugar
2 1/2 tablespoons rice wine vinegar
2 tablespoons Asian sweet red chili sauce (Thai Kitchen makes one that’s great and easy to find; this is not the chili sauce you find near the ketchup)
1 tablespoon dark sesame oil
1 small red onion, sliced
4 cloves garlic, minced or pressed
2 tablespoons fresh ginger, minced or pressed
1 large or 2 small orange, red, and/or yellow bell peppers, seeded and sliced
1 cup fresh or frozen green sugar snap peas, snow peas, edamame, or green beans
1 medium zucchini, julienned or chopped
Optional: Grilled chicken, shrimp, or steak, black sesame seeds, chopped cilantro, and lime wedges

Directions:

Bring a large pot of salted water to a boil. When it is boiling, add the noodles and cook al dente. When the noodles are done, drain them and toss in 2-3 teaspoons of olive oil.

Whisk together the soy sauce, brown sugar, vinegar, sweet chili sauce, and dark sesame oil. Set aside.

While the noodles are cooking, heat a large skillet over high heat. When the oil is hot, add the sliced onions, garlic, and ginger. Stir fry 1-2 minutes or until fragrant, but the garlic isn’t burning. Add the peas (or beans or edamame) and stir fry for about 30 seconds. Add the zucchini and peppers and stir fry for another 30 seconds or until the veggies are crisp-tender. Add the noodles and stir fry until the noodles are well-combined with the vegetables. Give the sauce a quick whisk and then drizzle it evenly over the noodles and stir fry the entire mixture for about 30-60 seconds or until everything is well-coated in the sauce. Serve immediately–if you want, you can garnish individual servings with chopped cilantro, lime wedges, and black sesame seeds. Serves 6-8.

Skinny Italian Spinach Meatballs | Skinnytaste

Skinny Italian Spinach Meatballs | Skinnytaste:




Skinny Italian Spinach Meatballs
Servings: 6 • Serving Size: 5 meatballs w 4.5 oz sauce • Old Points: 4 • Points+: 5 pts
Calories: 211.2 • Fat: 9.8 g • Protein: 17.4 g • Carb: 14.3 g •Fiber: 4.2 g

• 1 lb 93% lean ground beef
• 1 tbsp olive oil
• 10 oz frozen chopped spinach, thawed and drained of all liquid
• 2 slices whole wheat Weight Watchers bread (or any half point bread)
• 1 large egg
• 1 clove garlic, minced
• 2 tbsp fresh parsley
• 1/2 cup Pecorino Romano cheese (or your favorite Parmesan Cheese)
• salt and pepper

Tomato Sauce:

• 1 tsp olive oil
• 3 cloves smashed garlic
• 28 oz can Tuttorosso crushed tomatoes (my favorite)
• 1/2 onion (don't chop)
• salt and pepper

Wet bread with water then mash up with your hands. Add to large bowl and combine with chopped beef, chopped spinach, egg, garlic, parsley, grated cheese, salt and pepper. Mix all ingredients well until thoroughly combined. Using a 1/4 cup measuring cup, measure meat, then divide in two so that each meatball is 1/8th of a cup. Rollinto little meatballs.

In a large pot, add olive oil and heat on medium. When hot add smashed garlic. When garlic is golden brown, add tomatoes, onion, salt and pepper and cover, reduce heat to low.

Meanwhile, in a large nonstick skillet, add 1 tbsp olive oil on low heat. When oil is hotadd as many meatballs that will fit, cook on low, turning often so that all side get browned. Cook until the centers are cooked through. When finished, place on a dish lined with paper towels to blot any excess oil. Drop meatballs into sauce and continue cooking the remaining meatballs, repeating the process. When all meatballs are in the sauce, simmer for an additional 15-20 minutes. Discard onion and serve.

Applesauce Nut Bread | Skinnytaste

Applesauce Nut Bread | Skinnytaste:

Skinny Applesauce Nut Bread

Skinnytaste.com
Servings: 16 slices • Serving Size: 1/2 inch thick slice • Old Points: 3 pts • Points+: 4 pts
Calories: 122.1 • Fat: 3.7 g • Protein: 2.4 g • Carb: 23.9 g • Fiber:2.5 g • Sugar: 14 g
Sodium: 134 g
  
Ingredients:

• 1 large finely diced, peeled apple, diced into 1/4" pieces
• 1/2 tsp lemon juice
• 1 tbsp agave
• 1/8 tsp + 1/2 tsp cinnamon
• 1 1/2 cups homemade applesauce (or store bought)
• 1 1/2 cups King Arthur white whole wheat flour
• 3/4 cup brown sugar, not packed
• 1 tsp baking soda
• 1/4 tsp ground nutmeg
• pinch allspice
• 1/4 tsp salt
• 2 tbsp vegetable oil
• 2 large egg whites
• 1 1/2 tsp vanilla extract
• baking spray
• 1 1/2 oz chopped walnuts

Directions:

In a medium bowl combine apple, 1/8 tsp cinnamon, agave, and lemon juice. Set aside.

Preheat oven to 350°. Spray a 9 x 5 inch loaf pan with baking spray.

In a medium bowl, combine flour, baking soda, nutmeg, cinnamon, allspice and salt with a wire whisk. Set aside. 

In a large bowl mix oil, egg whites, sugar, apple sauce and vanilla; beat at medium speed until thick. Scrape down sides of the bowl. 

Add the flour mixture, then blend at low speed until combined. Do not over mix. Foldin apples and walnuts.

Pour batter into loaf pan and bake in the center rack about 55 minutes, or until a toothpick inserted in the center comes out clean.

Let the pan cool at least 20 minutes, bread should be room temperature before slicing.

Macaroni and Cauliflower Cheese Bake

You can either serve this macaroni unbaked, so it’s loose, gooey, and silky, or bake it under the broiler for a few minutes before serving to give it a crispy, golden topping. You could even try adding a grated hard-boiled egg or cooked prawns, but I like the simple style, as here.

	1/2	a head of cauliflower
	8	oz. Cheddar cheese
	4	oz. Parmesan cheese
	~	A small bunch of fresh Italian parsley
	~	Sea salt
	1	lb. dried macaroni (elbows)
	1	cup crème fraîche or sour cream

1. To prepare your pasta: Remove the outer green leaves from the cauliflower and discard. Slice the end off the cauliflower stalk and cut the head into small florets. Halve the thick stalk lengthways, then slice thinly. Grate the Cheddar and Parmesan into a large heatproof bowl. Finely chop the parsley stalks and leaves.
2. To cook your pasta: Bring a large pan of salted water to a boil. Add the macaroni and all your cauliflower and cook according to the macaroni-package instructions. Place the bowl of cheese over the saucepan and add the crème fraîche. Carefully stir every so often until the cheese is smooth and melted. If the water boils up beneath the bowl, just turn the heat down slightly. Add all the chopped parsley to the melted cheese and season with a pinch of salt and pepper.
3. Carefully remove the bowl of cheese using a towel or oven gloves and put aside. Drain the macaroni in a colander over a bowl, reserving the cooking water. Return the pasta to the pan, pour in the melted cheese, and stir. It should have a lovely, silky consistency, but if it’s too thick for you, add a splash of your cooking water to thin it out a bit.
4. At this point you can either serve the macaroni as is, or finish it under the broiler to make it crispy and golden on top. To do this, preheat your broiler to a medium to high heat. Add ⅔ cup of the reserved cooking water to the macaroni, stir in, then transfer to a baking dish. Place under the broiler until golden and bubbling.
5. To serve your pasta: Divide the pasta between plates or bowls, or place the baking dish in the middle of the table next to a nice green salad and let everyone help themselves

This content is from the book Jamie’s Food Revolution by Jamie Oliver.

Cheesy Au Gratin Potatoes

Printable Version with Picture
Printable Version
*Serves 6-8
Potatoes:
3 tablespoons butter
1 large yellow onion, chopped
1/4 cup all-purpose flour
1 1/2 cups low-sodium chicken broth
1 cup milk
1 ½ teaspoons salt
1/2 teaspoon pepper
1/2 teaspoon dried thyme
2 cups shredded sharp cheddar cheese (8 ounces)
26-ounce bag frozen shredded hash browns
1/2 cup light sour cream
Topping:
3 cups cornflakes, lightly crushed
2 tablespoons butter, melted
Melt the butter in a large pot over medium heat. Add the onion and cook until the onion is softened and translucent,a bout 5-6 minutes. Stir in the flour and cook, stirring constantly, for about a minute. Combine the chicken broth and milk in a liquid measure and slowly whisk in the mixture. Add the salt, pepper and thyme. Stir to combine. Bring the mixture to a boil and then reduce the heat to medium-low and simmer, stirring frequently, until the mixture is slightly thickened, about 5 minutes.
Take the pot off the heat and stir in the cheese until smooth. Mix in the frozen hash browns, lifting and folding the mixture until well combined. Finally, stir in the sour cream.
In a medium bowl, toss the lightly crushed cornflakes with the butter until evenly combined. Scoop out the potato mixture into a 9X13-inch baking dish and top with the buttered cornflakes. If baking the potatoes by themselves, bake at 350 degrees for 45 minutes, until hot and bubbly around the edges. If baking the potatoes with a ham (my ham recipe bakes at 300 degrees), bake the potatoes for 90 minutes at 300 degrees then crank the oven to 400 degrees and bake the potatoes for 10 minutes more. In both baking situations, let the potatoes rest for 10 minutes before serving.
Recipe Source: Mel's Kitchen Cafe

Sweet Shredded Pork Recipe

This is a copy cat recipe of the shredded pork that is served at Cafe Rio.  

Don’t forget to make the YUMMY cilnatro ranch dressing here
You will need:

• 1-10 lbs Pork tenderloin roast ( any pork roast will work)
• 2 cans of Tomato sauce 15 oz
• 1 1/2 cups brown sugar
• 1 can of coke or Dr Pepper
• 1 clove garlic diced
• 1/4 cup cilantro minced

Add your meat to the Crock pot, I think it taste best if you use about 5 lbs….I did it with 8 lbs and the flavors were not as bold as I would have liked them.  But the Recipe says you can use up to 10lbs so it is all a matter of taste.

Add you Tomato sauce, brown sugar, and garlic.

Add  can of soda, and cilantro.   ( If you do not want to cook with soda I guess you could use broth instead)
Put the lid on your crock pot, cook over Medium Heat at Least 4 hours.  ( you can cook longer)

Once tender and pulls off easily with a fork, take out of liquid and shred with a fork.
Once Pork is shredded, return to liquid.

Eat on tortilla, with rice, black beans, cheese, tomatoes, lettuce and Cilantro Ranch.


Source :  A Thrifty Mom

ITALIAN SAUSAGES AND ZUCCHINI

1 pkg Italian sausage (about 6 links)

1 large or 2 medium onions

1 green or red bell pepper

2-3 small or 1-2 medium zucchini

4 cloves garlic, minced

2-3 tablespoons olive oil

1 tablespoon butter

4-5 fresh basil leaves

3-4 fresh oregano leaves

salt, pepper and garlic powder, to taste

Using kitchen scissors or a sharp knife, slice sausages into halves lengthwise; slice again into quarters. Next, slice across the quarters until you have 3/4 inch chunks.Peel and chop onion coarsely. Wash, core, and chop pepper. Peel and mince garlic. Wash and chop basil and oregano. Wash and slice unpeeled zucchini into 1/4 inch thick coins or circles.

Heat olive oil in skillet. Sauté sausage over high heat for 10 minutes or so; when they begin to take on color, add onion and pepper, continuing to cook until the vegetables brown slightly. Add garlic and chopped basil and oregano; reduce heat and cook until sausage is done (no longer pink inside).

Using a slotted spoon, remove cooked sausage and vegetables to a serving plate; keep warm. (No need to drain or wash skillet). Melt butter in remaining olive oil in skillet. Sauté zucchini coins over high heat until the edges and a little of the center portion browns; flip each coin and sauté the other side. Sprinkle zucchini with a little salt, pepper, and garlic powder (very lightly) and a pinch of hot pepper.

Return sausage mixture to skillet with cooked zucchini and mix, cooking until evenly heated (1-2 minutes). Be careful not to overcook zucchini (should be browned but still slightly firm and not mushy).

Serve as is or with a sprinkling of Parmesan cheese.

Note: If no fresh herbs are available, substitute 1/4-1/2 teaspoon dried.

Variation: Serve over wide noodles, spaghetti or with Ziti. Dress with a little olive oil and freshly grated Parmesan or Romano cheese and run under the broiler just until cheese melts.

Source :  Cooks.com - Italian Sausage and Zucchini

Fajita-Ranch Chicken Wraps

Ingredients 

12   ounces skinless, boneless chicken breast strips for stir-frying

1/2  teaspoon chili powder

1/4  teaspoon garlic powder

Nonstick cooking spray

1   small red, yellow, or green sweet pepper, seeded and cut into thin strips

2  tablespoons bottled reduced-calorie ranch salad dressing 

2  10-inch whole wheat, tomato, jalapeño, or plain flour tortillas, warmed*

1/2 cup Easy Fresh Salsa*

1/2  cup reduced-fat shredded cheddar cheese

Directions Sprinkle chicken strips with chili powder and garlic powder. Coat a medium nonstick skillet with nonstick spray; heat over medium-high heat. Cook chicken and sweet pepper strips in hot skillet over medium heat for 4 to 6 minutes or until chicken is no longer pink and pepper strips are tender. Drain if necessary. Toss with salad dressing. 


Divide chicken and pepper mixture between warmed tortillas. Top with Easy Fresh Salsa and cheese. Roll up; cut in half.


*To warm tortillas: Wrap tortillas tightly in foil. Heat in a 350°F oven about 10 minutes or until heated through.


*Easy Fresh Salsa: 
In a medium bowl combine 2 seeded and chopped tomatoes, 
1/4 cup finely chopped red onion, 
1/4 cup chopped yellow or green sweet pepper,
2 to 3 teaspoons snipped fresh cilantro, 
1/2 teaspoon minced garlic, 
1/8 teaspoon salt, 
a dash of black pepper, and, 
if desired, a few drops bottled hot pepper sauce. 
Serve immediately or cover and chill for up to 3 days. Stir before serving. Makes 1 2/3 cups.

nutrition facts
Servings Per Recipe 4 servings
Calories224
Total Fat (g)7
Saturated Fat (g)2,
Cholesterol (mg)59,
Sodium (mg)316,
Carbohydrate (g)15,
Fiber (g)1,
Protein (g)25,
Starch (d.e.)1,
Very Lean Meat (d.e.)3,
Fat (d.e.)1,
Percent Daily Values are based on a 2,000 calorie diet

Skinny Tuna Noodle Casserole

6 oz no yolk noodles (you can use Ronzoni Healthy Harvest, or brown rice pasta for gluten free)

1 tbsp butter

1 medium onion, minced fine

3 tbsp flour (gluten free use rice flour)

1 3/4 cups fat free chicken broth

1 cup 1% milk

1 oz sherry (optional)

10 oz sliced baby bella mushrooms

1 cup frozen petite peas (thawed)

2 (5 oz) cans tuna in water, drained (I used albacore)

4 oz 50% reduced fat sharp cheddar (I used Cabot)

butter flavored cooking spray

2 tbsp parmesan cheese

2 tbsp whole wheat seasoned breadcrumbs

Cook noodles in salted water until al dente, or slightly undercooked by 2 minutes. Set aside.

Melt the butter in a large deep skillet. Add onions and cook on medium heat until soft, about 5 minutes. Add the flour and a pinch of salt and stir well, cooking an additional 2-3 minutes on medium-low heat

Preheat oven to 375°. Lightly spray 9 x 12 casserole with butter flavored cooking spray.

Slowly whisk in the chicken broth until well combined, increasing heat to medium and whisking well for 30 seconds, then add the milk and bring to a boil. When boiling, add sherry, mushrooms and petite peas, adjust salt and pepper to taste and simmer on medium, mixing occasionally until it thickens (about 6-7 minutes). Add drained tuna, stirring another minute.

Remove from heat and add 1 cup reduced fat sharp cheddar and mix well until it melts. Add the noodles to the sauce and mix well until evenly coated. Pour into casserole and top with parmesan cheese and breadcrumbs. Spray a little more cooking spray and top and bake for about 20 - 25 minutes. Place under the broiler a few minutes to get the crumbs crisp (careful not to burn).

Baked Chicken Parmesan | Ginas Skinny Recipes

Here's an Italian classic made lighter. Baking the cutlet as opposed to frying really lightens this dish up while remaining moist and full of flavor. Serve this with a big salad for a complete dinner.

Baked Chicken Parmesan
Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 piece • Old Points: 5 pts • Points+: 6 pts 
Calories: 224.5 • Fat: 8.6 g • Protein: 25.1 g • Carb: 14.2 g • Fiber: 1.3 g   

• 4 (8 oz) chicken breast halves, sliced in half
• 3/4 cup seasoned breadcrumbs (I used 4C whole wheat)
• 1/4 cup grated Parmesan cheese
• 2 tbsp butter, melted
• 3/4 cup reduced fat mozzarella cheese
• 1 cup marinara
• cooking spray

Preheat oven to 450°.
Spray a large baking sheet lightly with spray.

Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture.  Place on baking sheet and repeat with the remaining chicken.

Lightly spray a little more cooking oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes. Remove from oven, spoon sauce over chicken and top with shredded cheese. Bake 5 more minutes or until cheese is melted.

Pork With Orange Sauce

Ingredients

• 4 large carrots, cut into 1-inch chunks
• 1 whole(s) (1 1/4 pounds) pork tenderloin
• 1 large navel orange
• 1 teaspoon(s) extra virgin olive oil
• 1 small (4 to 6 ounces) red onion, sliced
• 1 tablespoon(s) Dijon mustard with seeds
• 1 package(s) (7.4 ounces) heat-and-serve precooked brown rice

---

Directions

1. In 9-in. glass pie plate, combine carrots and 1/3 cup water. Cover with vented plastic wrap and microwave on High 6 to 7 minutes or until tender, stirring once.
2. Meanwhile, cut pork crosswise into 1 1/4-in.-thick slices. Press each slice with palm of hand to flatten slightly; season both sides with 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper. From orange, grate 1/2 teaspoon peel and squeeze 1/2 cup juice.
3. Heat 12-in. skillet on medium-high until hot. Add oil, then pork in single layer. Sprinkle onion in pan around pork; cook 4 minutes or until pork browns. Turn pork over and stir onion; cook 4 to 5 minutes longer or until pork is barely pink in center. Transfer pork to plate, leaving onion in skillet.
4. Add mustard and orange peel and juice to skillet; cook 1 minute, stirring occasionally. Meanwhile, microwave rice as label directs.
5. Divide pork, carrots, and rice among 4 serving plates and spoon sauce over all.

Read more: Pork with Orange Sauce Recipe - Good Housekeeping

Chicken Pot Pie Filling

• 3 teaspoons canola oil, divided
• 1 cup frozen pearl onions, thawed
• 1 cup peeled baby carrots
• 10 ounces cremini mushrooms, halved
• 2 1/2 cups reduced-sodium chicken broth, divided
• 1/4 cup cornstarch
• 2 1/2 cups diced cooked chicken, or turkey
• 1 cup frozen peas, thawed
• 1/4 cup reduced-fat sour cream
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

To prepare filling: Heat 1 teaspoon oil in a large skillet or Dutch oven over medium-high heat. Add onions and carrots; cook, stirring, until golden brown and tender, about 7 minutes. Transfer to a bowl. Heat the remaining 2 teaspoons oil in the pan over medium-high heat. Add mushrooms and cook, stirring often, until browned and their liquid has evaporated, 5 to 7 minutes. Return the onions and carrots to the pan. Add 2 cups broth and bring to a boil; reduce heat to a simmer. Mix cornstarch with the remaining 1/2 cup broth; add to the pan and cook, stirring, until the sauce thickens. Stir in chicken (or turkey), peas, sour cream, salt and pepper. Transfer the filling to a 2-quart baking dish.


Place filling in prepared pie shells
Bake the potpie until the topping is golden and the filling is bubbling, 30 to 35 minutes. Let cool for 10 minutes before serving.

CHINESE COLESLAW

2 pkg. Ramen chicken noodles, crushed 1 lb. coleslaw 1 c. sunflower seeds 1 c. sliced almonds 1/4 c. chopped onion Mix and refrigerate. DRESSING: 1/2 c. oil 1/3 c. vinegar 2 pkg. chicken flavoring from noodles 1/2 c. sugar Mix well. Pour over the slaw mixture.

Low Fat Strawberry No-Bake Cheesecake

 

Here's a simple summer dessert that takes less than 10 minutes to make. With strawberries at their peak this time of year, this is a great way to enjoy them. I also like making this with mixed berries. This is slightly modified from my no-bake cheesecake.



Low Fat Strawberry No-Bake Cheesecake
Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 slice • Old Points: 5 pts • Points+: 6 pts
Calories: 233.5 • Fat: 9.6 g • Protein: 3.1 g • Carb: 29.9 g • Fiber: 1.5 g 

• 8 oz Cool Whip Free
• 8 oz 1/3 less fat Philadelphia Cream Cheese
• 9 inch reduced fat Graham Cracker Crust
• 1/4 cup sugar
• 2 tsp vanilla extract
• 12-14 strawberries, hulled and halved lengthwise

In a large bowl, whip cream cheese, vanilla extract and sugar for a few minutes until fluffy. Add Cool Whip and whip until smooth. Spoon mixture into pie crust and chill for a few hours, until firm. Arrange strawberries on top and serve.

Vegetarian Sweet Potato and Couscous

1 medium sweet potato, sliced thin
1 can diced tomatoes
1 onion, diced
1 T Olive Oil
1 Can Vegetable Broth
1 Can Garbanzo Beans
1 Box Toasted Pinenut Couscous
Optional: 1 T Moroccan Rub
Optional: Chopped Fresh Cilantro

Saute sweet potatoes and onions with olive oil on medium heat until the potatoes start to be tender.
Add canned tomatoes, broth, and the seasoning packet to skillet. Let simmer for 5 or 10 minutes, covered.
Stir in couscous and remove from heat. Let sit 8 to 10 minutes and serve. Top with fresh cilantro and serve. Serves 4 people at 290 calories per serving.

Chicken Marengo

Comfort food that is good year round.

Serves: 6 person(s)

Preparation Time: 10 mins

Cooking Time: 25 mins

Extra Time: 10 mins

(for pre-cooking noodles)

Yield: 6 x 2 cup servings

1 vegetable cooking spray

2 cup frozen, chopped onions

1 tsp minced garlic

1 Tbsp flour

1 lb boneless, skinless chicken tenders, cut into 1-inch pieces

1 can (15 oz) light red kidney beans, or 1½ cups cooked dry-packaged light red kidney beans, double rinsed, drained

1 can (14½ oz) diced no salt added tomatoes, undrained

1 1/4 cup fat-free reduced-sodium chicken broth

2 Tbsp no salt added tomato paste

1 can (4 oz) mushrooms, drained

2 stripes orange rind (3 x 1-inch)

3/4 tsp dried thyme leaves

1/2 tsp dried tarragon leaves

1 dash of salt (optional) *

1 pinch of black pepper

4 cup cooked noodles, warm

Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onion and garlic 5 minutes; stir in flour and cook 1 minute. Add chicken and cook until browned, about 5 minutes.

Add beans, tomatoes, broth, tomato paste, mushrooms, orange rind, thyme, and tarragon; heat to boiling. Reduce heat and simmer, covered, until onions are tender and chicken is cooked, 10 to 15 minutes. Season with salt and pepper.

Serve over noodles. Makes 6 entrée servings or 12 1-cup servings.

Crunchy Honey-Vanilla Granola

4 cups old fashioned rolled oats
1 cup wheat bran
1 cup unsweetened shredded coconut
1 cup chopped walnuts
1/2 cup firmly packed light brown sugar
1 tablespoon ground cinnamon
1/2 cup honey
1/2 cup canola oil
2 tablespoons 2% milk
1 teaspoon vanilla extract

1. Preheat oven to 325*F.  Lightly oil a large rimmed baking sheet
2. Combine oats, wheat bran, coconut, walnuts, brown sugar, cinnamon in a large bowl, and stir well.
3. Stir honey, oil, milk and vanilla in small saucepan over low heat until mixture fizzes around the edges. Pour over oat mixture and stir well.
4. Spread onto prepared baking sheet. Bake about 25min until lightly browned, stirring often. Place baking sheet on a wire rack and cool undisturbed until room temperature. Break up and store in large container at room temperature upto a month.

Makes about 8 cups.

1/2 cup serving
270 Calories  *  15g fat  * 0mg cholesterol  *  5g protein  *  33g Carbs  * 4g Fiber  * 150mg sodium

HEALTHIER SUBSTITUTIONS

When you're looking to limit sodium, calories, fat, saturated fat, and/or cholesterol in your diet, try these simple substitutions.

WHEN RECIPE  CALLS FOR	TRY THIS INSTEAD	BEST FOR
• 1 whole egg	• 1/4 cup Egg Beaters®	• Baking, Omelets
• 1 teaspoon butter	• PAM® Cooking Spray	• Sautéing
• 1 teaspoon butter	• 1 teaspoon oil	• Baking
• 1 teaspoon butter	• 1 teaspoon Parmesan cheese	• Pasta Dishes
• 1 cup broth	• 1 cup 99% Fat Free &  Reduced Sodium broth	• Soups, Sauces
• 1 teaspoon soy sauce	• 1 teaspoon La Choy®  Lite Soy Sauce	• Asian-Style Recipes
• 1/2 teaspoon salt	• 1 teaspoon balsamic vinegar	• Tomato-Based Recipes
• 1 ounce ground beef	• 1 ounce 93% lean ground turkey  or meatless crumbles	• Meat Sauces
• 1 ounce ground beef	• 1 ounce 90% lean ground beef	• Meatloaves, Tacos
• 1 ounce cheddar cheese	• 1 ounce feta cheese	• Salads

Or, try these easy ways to add nutrients such as fiber or whole grain.

WHEN RECIPE  CALLS FOR	TRY THIS INSTEAD	BEST FOR
• 1 cup regular pasta	• 1 cup whole-grain pasta	• Any Pasta Recipes
• 1 cup cooked white rice	• 1 cup cooked brown rice	• Any Rice Recipes
• 1 ounce meat	• 1/4 cup canned beans	• Soups, Stews
• 1 cup iceberg lettuce	• 1 cup dark leaf lettuce	• Salads, Sandwiches

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