CRUNCHY GREEN PEA SALAD

10 oz. fresh or frozen peas 1 c. sliced celery 1 c. chopped fresh cauliflower 1/4 c. diced green onion 2 tbsp. sliced pimento 1 c. roasted cashew or macadamia nuts 1/4 c. crisp cooked crumbled bacon 1/2 c. sour cream 1/2 tsp. dijon mustard 1 sm. clove garlic, minced 1 c. prepared Hidden Valley ranch original recipe Rinse peas in hot water; drain. Combine vegetables, nuts, bacon and sour cream together in a large salad bowl. Mix prepared dressing, mustard and garlic together. Pour this over the salad, toss gently and chill several hours before serving.

Chicken Tortilla Casserole

Ingredients 

1 can (10.75 oz) 98% fat-free, 45% less-sodium, condensed cream of chicken soup 

1 can (4.5 oz) chopped green chiles 

1 container (8 oz) fat-free sour cream 

1/2 cup fat-free (skim) milk 

2 1/2 cups shredded cooked chicken breast 

8 yellow corn tortillas (6 or 7 inch), torn into bite-size pieces 

1 medium green bell pepper, chopped (1 cup) 

1 large tomato, chopped (1 cup) 

1 1/2 cups shredded sharp Cheddar cheese or Mexican cheese blend (6 oz) 

Directions 

1. Heat oven to 350 degrees F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In large bowl, mix soup, chiles, sour cream and milk until blended. Stir in chicken, tortillas and bell pepper. Stir in tomato and 1 cup of the cheese. Spoon and spread mixture in baking dish.2. Cover with foil. Bake 40 minutes. Uncover; sprinkle with remaining 1/2 cup cheese. Bake uncovered 5 to 10 minutes longer or until cheese is melted and mixture is bubbly. Let stand 5 minutes. 

Heat oven to 375 degrees F. 

Calories 270 (Calories from Fat 100); Total Fat 11g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 60mg; Sodium 610mg; Total Carbohydrate 22g (Dietary Fiber 2g, Sugars 4g); Protein 22g. Daily Values: Vitamin A 15%; Vitamin C 15%; Calcium 20%; Iron 8%. Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 2 1/2 Very Lean Meat. Carbohydrate Choices: 1 1/2.

Fabulous Low Sodium Salsa

This is a hot version. If you prefer a mild salsa, leave out the jalapeño pepper.

Ingredients

1 Poblano pepper, seeded and cut in half 1/2 tsp. olive oil 1/2 large onion, chopped small 1 jalopeno pepper, seeded and chopped small, optional 6 cloves garlic, minced fresh ground pepper, dash 1- 4 oz. can of chopped green chiles 3-4 c. fresh ripe tomatoes chopped 1/2 lemon, juiced 1 tsp. cider vinegar 1/4 tsp. garlic salt 1/2 tsp. garlic powder 1/2 avocado, chopped small

Directions

Take poblano pepper and roast in toaster oven or regular oven 350 degrees by putting foil on a sheet or rack and place pepper cut side down. Roast in oven until just beginning to brown; about 5-8 minutes. Cool and chop.

In saute pan, heat olive oil and add onion, poblano pepper, jalapeno pepper, garlic and pepper. Cook for 5-7 minutes. Add tomatoes and green chiles and continue cooking an additional 2 minutes. Remove from heat and place mixture in large bowl. Add lemon juice, vinegar, garlic salt, garlic powder and avocado. Mix well. Refrigerate for 3 or more hours to cool it down and blend flavors. Makes 3 3/4 cups. 1 serving is 1/4 cup (15 serv.).

Number of Servings: 15

Recipe from SparkPeople 

Fajita Friday & Homemade Fajita/Taco Seasoning

Fajita Friday

2 Chicken Breasts or 12 oz equivalent (Boneless, Skinless)
1/4 Cup Water
1 - 7 oz can diced Green Chilies
Fajita Seasoning
1 Red Bell Pepper (seeds removed)
1 Green Bell Pepper (seeds removed)
1/2 Red Onion
2 Tsp minced garlic
2 Tbsp Olive Oil
1 Tsp Black Pepper
Whole Wheat Tortillas
Shredded Colby Jack Cheese
Reduced Fat Sour Cream
Baby Spinach

Cut the chicken into small strips prior to cooking. Also cut the peppers into strips and then onion into quarters. In a large skillet / frying pan heat up 1 tbsp of the olive oil to about medium high heat. Add the black pepper and veggies and suate until the onion show a slight brown color around the edges. Remove the vegetables into a container and set aside. Add the other tsp of olive oil, minced garlic, and chicken and cook until the chicken is no longer pink. With the chicken in the skillet, add the water and Fajita Seasoning. Once well mixed, add diced green chilies and the sauteed vegetables. Heat for about five minutes, stirring occasionally.

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Low Sodium  Homemade   Taco/Fajita Seasoning
Recipe From SparkPeople

Ingredients

1 tablespoon Chili Powder

2 teaspoons Onion Powder 

1 teaspoon Ground Cumin 

1 teaspoon Garlic Powder 

1 teaspoon Paprika 

1 teaspoon Ground Oregano

Directions

Mix all seasonings together... For Fajita's add toyour own oil/vinegar blend to marinate before grilling...
For taco's ... and to meat along with either i 4 oz can tomato paste or 1/4 cup chicken stock or water.
If it's too spicy... omitt chili powder.
FOR PEOPLE WHO DO NOT HAVE TO WATCH THERE SODIUM INTAKE.. ADD 1 TSP KOSHER SALT.

This will replace one whole taco or Fajita seasoning packet you would buy in the store. :)

Servings per Recipe : 6

Calories : 11.0

Total Fat : 0.4g

Cholesterol : 0.0mg

Sodium : 13.9mg

Carbs : 2.1mg

Dietary Fiber : 0.8g

Protein : 0.4

Homemade Chicken Soup Base

MyRecipes.com

Yield: Makes about 3 quarts

Ingredients

• 5  pounds  uncooked chicken or turkey pieces and/or bones (skin and fat discarded; see notes), or a mixture of bones from roasted poultry and uncooked meat scraps
• 1  onion (8 oz.), peeled and coarsely chopped (see notes)
• 1  carrot (4 oz.), rinsed and cut into chunks
• 2  stalks celery (4 oz.), leafy tops left on, rinsed and cut into chunks
• 1/2  cup  parsley sprigs, rinsed
• 5  peppercorns (optional)
• 1  dried bay leaf
• 1  sprig fresh thyme, rinsed, or 1/4 teaspoon dried thyme

Preparation

1. In a 6- to 8-quart pan over medium-high heat, combine chicken, onion, carrot, celery, parsley, peppercorns (if using), bay leaf, and thyme. Add cold water just to cover. Bring to a simmer, then lower heat to maintain simmer and cook, occasionally skimming and discarding foam from surface, until liquid is golden and has a deep chicken flavor, about 2 hours. Do not allow broth to boil; the surface should barely be disturbed by small bubbles.

2. If a layer of fat forms on the surface, skim off and discard. If liquid drops below level of chicken and vegetables, add more cold water just to cover.

3. Place a fine strainer over a large bowl nested in ice water in the sink. Ladle or carefully pour broth through strainer. Allow liquid to drip from solids, but do not press to extract more; discard solids. Stir broth occasionally until cool, 10 to 20 minutes; cover and chill until broth is cold and any fat on surface is firm, at least 6 hours, or up to 1 day.

4. With a spoon, skim fat from surface of broth and discard. Cover broth and chill up to 4 days, or pour into jars or ice cube trays and freeze up to 3 months.

Banana Nut Pancakes

Banana lovers will love these low fat pancakes. The flavor of banana nut bread in a pancake, made with whole wheat flour, potassium rich bananas and fiber rich walnuts, which are also high in omega 3 fatty acids. Delicious topped with agave... or maple syrup (extra points). I've included the points with and without the nuts.

Banana Nut Pancakes
Gina's Weight Watcher Recipes
Servings: 6 • Serving Size: 2 pancakes • Old Points: 3 pts • Points+: 4 pts
Calories: 145.7 • Fat: 4.0 g • Protein: 6.7 g • Carb: 22.1 g • Fiber: 3.1 g

WITHOUT NUTS:
Servings: 6 • Serving Size: 2 pancakes • Points: 2 pts • Points+: 3 pts
Calories: 129.1 • Fat: 2.4 g • Protein: 6.3 g • Carb: 21.8 g • Fiber: 3.0 g

* 1 cup whole wheat flour

* 2 tsp baking powder

* 1/4 tsp salt

* 1/4 tsp cinnamon

* 1 large banana, very ripe, mashed

* 1 cup 1% milk

* 3 large egg whites

* 2 tsp oil

* 1 tsp vanilla

* 2 tbsp chopped walnuts (optional)

* butter flavor cooking spray

Mix all dry ingredients in a bowl. Combine milk, egg white and mashed bananas in a bowl and mix until smooth. Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots. Don't over-mix.

Heat a large skillet on medium heat. Spray oil to lightly coat and pour 1/4 cup of pancake batter. When the pancake starts to bubble and the edges begin to set, flip the pancakes. Repeat with the remainder of the batter.

Makes about 3 cups of batter which yields 12 pancakes.

Asian Chopped Salad

Ingredients:

2 cups thinly sliced green cabbage

2 cups thinly sliced red cabbage

1 cup grated carrot

1 red bell pepper, cut into 1" strips

1/2 cup Asian Dressing (recipe below)

2 Tbsp chopped fresh cilantro

Sesame seeds (optional)

Directions:

Combine green and red cabbage, carrot, and bell pepper in large bowl.

Add dressing and toss well.

Garnish with cilantro and sesame seeds, if desired

Servings: 6

Nutritional Information: Calories   59 Protein   2.37g Total Carbohydrate   9.549g Dietary Fiber   2.346g Total Fat   1.53g Saturated Fat   0.267g Cholesterol   0mg Sodium   243mg