Redo Project 2

Redo Project 2

Recipes

BREAKFAST:

à Everyone has heard that breakfast is the most important meal of the day. Breakfast kick starts your metabolism, feeds your brain, and prepares you for what can often be a stressful and active day. If you find yourself running out the door without breakfast, take a look at these easy recipes. Some of the recipes can be prepares the night before for those days when you know you will not have much time in the morning.

**Cold Fruit Cereal

Makes 2 servings

One of the best recipes you will find for a quick and easy breakfast.

Ingredients

¼ cup uncooked quick oats

½ cup skim milk

¼ cup plain nonfat yogurt

½ cup orange juice

1 ½ tablespoons honey

1 apple chopped

¼ cup mixed fruit, chopped (optional)

1. In a medium bowl, combine the oats, milk and yogurt. Let stand for five minutes to allow the oats to soften

2. Stir in the orange juice, honey, apples, and mixed fruit. Mix well. Serve cold.

**Apple Oatmeal

Makes 2 servings

You can also try making variations of this recipes by substituting other fruits such as peaches, blueberries, or bananas – just don’t cook the softer fruits for as long.

Ingredients

½ cup rolled oats (not the instant kind)

½ cup milk

½ cup water

2 tablespoons raisins

½ tablespoon brown sugar

½ apple, chopped

A pinch of salt

Cinnamon for sprinkling

1. Mix together the oats, milk, water, raisins, brown sugar, apple, and salt in a saucepan. Bring to a boil, then cover, reduce heat and let simmer for 10 minutes, stirring frequently.

2. When the mixture is thick and mushy, remove from heat. Sprinkle with cinnamon and serve.

**Granola

Makes 20 servings

This recipe makes quite a bit of granola, which will keep for about a month when stored in an airtight container. Try sprinkling this mixture over yogurt or fruit.

Ingredients

3 cups rolled oats

½ cup sunflower seeds, shelled

½ cup pumpkin seeds

½ cup chopped walnuts

½ cup chopped almonds

3 tablespoons butter, melted

2 tablespoons vegetable oil

2 tablespoons molasses

¼ cup dark corn syrup

1. Preheat the oven to 440˚F

2. In a bowl, combine the oats, seeds, and nuts.

3. In a separate bowl, combine the remaining ingredients, stirring until well blended. Pour onto the oat mixture and mix well.

4. Spread the mixture in a shallow baking pan. Bake for about 15 minutes, stirring periodically, until it is dry.

**Hard-Boiled Egg

Makes 1 serving

All of the fat and cholesterol of an egg live in the yolk. This is truly one of the easiest breakfasts or snacks you’ll find.

Ingredients

1 egg

1. Place the egg in a pot and cover with water. Bring the water to a boil, then reduce head and simmer for 13 to 15 minutes (depending on how well done you like them).

2. Remove the egg from the water and immerse or rinse in cold water until it is cool enough to handle.

**Poached Eggs

Makes 2 servings

For this recipe, any small dish that can be immersed in boiling water will work. Make sure that the sides are higher than the water level.

Ingredients

2 eggs

Salt and pepper to taste

1. Fill a pot with about 3 inches of water and bring to a boil. Lower heat to medium-high.

2. Crack an egg into a shallow dish. Slip the dish into the pot of boiling water. Don’t worry if water spill in over the egg.

3. Cook for about 5 minutes, or until the egg is done to your satisfaction. Remove from the pot and sprinkle with salt and pepper.

4. Repeat steps 2 and 3 for the second egg.

**Scrambled Eggs

Makes 2 servings

To give the dish a twist, add some diced onions, peppers, or tomatoes.

Ingredients

1 teaspoon margarine

3 eggs

1 tablespoon skim milk

Salt and pepper to taste

1. Beat together the eggs and milk.

2. Melt the margarine in a skillet over low heat. Pour the egg mixture into the skillet, and season with salt and pepper.

3. Stir gently for 4 to 6 minutes. When finished, eggs should be soft and have no liquid remaining.

**Frittata

Makes 1 serving

You will need a pan that can go straight under a broiler (like a pan with a metal handle) for this recipe.

Ingredients

2 tablespoons finely chopped onion

¼ cup chopped broccoli

2 mushrooms, sliced

½ teaspoon extra-virgin olive oil

2 eggs

1 teaspoon skim milk

A pinch of salt

Grated Parmesan cheese (optional)

1. Preheat the broiler.

2. In an ovenproof skillet over medium heat, sauté the vegetables in the olive oil until they soften. Remove from the heat and set the vegetables aside, on a plate or in a bowl. Don’t wash the pan yet.

3. Beat together the eggs, milk, and salt. Pour the egg micture into the skillet, and stir slowly just until the bottom begins to get firm. Add the vegetables to the egg mixture, making sure that they are evenly dispersed.

4. Place the skillet under the broiler for about 5 minutes. The frittata is done when its top is firm. Sprinkle with Parmesan cheese, if desired, and serve.

**Tomato-Basil Omelette

Makes 2 servings

A handful of chopped ripe tomatoes makes a good addition to this recipe.

Ingredients

4 eggs

2 teaspoons butter

2 tablespoons tomato sauce

1 teaspoon dried basil

Salt and pepper to taste

1. Crack the eggs into a small bowl and beat them.

2. In a skillet over medium heat, melt one teaspoon of the butter. Add half of the eggs and cook for 1 to 2 minutes, or until the edges begin to pull away from the pan and the middle begins to solidify.

3. Spread half of the tomato sauce on one half of the omelette, sprinkle with half of the basil, then fold over. Season with salt and pepper; serve.

4. Repeat steps 2 and 3 with remaining ingredients.

**Huevos Rancheros

Makes 2 servings

This recipe is as good for lunch or dinner as it is for breakfast.

Ingredients

2 eggs

1 teaspoon skim milk

2 small flour tortillas

½ teaspoon butter

3 heaping tablespoons fat free refried beans

Hot sauce to taste

1 tablespoon salsa

1. Beat together the eggs and milk.

2. Place the tortillas on the rack in a cold oven. Turn the oven to 300˚F and heat the tortillas for 5 minutes, or until warm and slightly crisp.

3. While the tortillas are warming, melt the butter in a small skillet over medium heat. Add the eggs, scramble, then transfer the eggs to a serving plate and place another plate upside down over them to keep them warm.

4. In the same skillet, heat the beans until warmed through.

5. Place the tortillas on fresh plates. Spread the beans over the tortillas, cover with eggs, sprinkle with hot sauce, and top with salsa.

QUICK SNACKS:

à A great resource if you have company. Even though the recipes are quick and easy, your guests will think you’ve been in the kitchen for days. Quick snacks are what you should be munching on instead of candy bars, chips, and other empty calories. Most of these recipes don’t take any longer to prepare than the time it would take you to run down to the vending machine.

**Guacamole

Makes 6 servings

Guacamole doesn’t keep well in the fridge, so if you’re making this for just yourself, halve the ingredients.

Ingredients

2 avocados, peeled and pitted

1 tablespoon lemon juice

2 tablespoon finely chopped onion

1 teaspoon salt

½ teaspoon chili powder

Cayenne to taste

1 ripe jalapeno pepper, finely chopped (to reduce the heat, remove the seeds)

1 ripe tomato, chopped (optional)

1. Mash the avocado with a fork. If you like your guacamole extra smooth, puree it in a blender or food processor.

2. Add the remaining ingredients and mix well. Serve immediately with corn chips.

**Nachos Supreme

Makes 6 servings

This recipe is easy to make in the microwave as well. To add to these nachos, try adding some refried beans, cooked ground beef, chili, or green pepper. You can also try a variety of cheeses.

Ingredients

½ of a 10-ounce bag of baked tortilla chips

¼ cup sliced black olives

¼ cup chopped onion

½ cup salsa

1 cup shredded low fat cheddar cheese

1. Preheat the broiler.

2. Spread the tortilla chips evenly on a cookie sheet. Sprinkle with olives and onion, then spoon salsa over all. Top with cheese.

3. Broil for about 2 minutes, or until the cheese is melted.

**Roasted Red Pepper and Avocado Bites

Makes 8 servings

This recipe will not keep, so make only as much as you’re planning to eat.

4 whole wheat English muffins

½ red onion, chopped

1 avocado, peeled, pitted, and sliced

1 roasted red pepper

1 cup shredded low fat cheddar cheese

½ cup grated Parmesan cheese

1. Preheat the broiler. Split the muffins in half, place on a cookie sheet, and toast under the broiler for 2 minutes.

2. Place equal amounts of onion on the toasted muffins. Add one slice of avocado and one large piece of pepper to each. Top with equal amounts of cheddar cheese, then sprinkle with Parmesan.

3. Broil until the cheese is melted, about 2 minutes.

South of the Border Chip Dip

Makes 8 servings

Ingredients

1 16 ounce can fat free refried beans

1 cup low fat sour cream

1 tablespoon taco seasoning

1 cup salsa

1 cup shredded low fat cheddar cheese

1 tomato, diced

¼ cup fresh cilantro leaves (optional)

1. Spread the beans evenly in a small casserole dish to form the bottom layer of the dip.

2. Mix together the sour cream and taco seasoning and then spread evenly over the beans. Top with salsa.

3. Spread the cheese, tomato, and cilantro evenly over the salsa. Serve with tortilla chips as a party food.

**Ants on a Log

Makes 4 servings

Refrigerate and leftovers, and be sure to eat them within 3 days of preparation.

Ingredients

4 stalks celery, trimmed and cleaned

1 ½ tablespoons peanut butter

Raisins

1. Cut the celery into 2 ½ inch pieces.

2. Fill the trough with peanut butter, and top with raisins.

**Mustard-Horseradish Vegetable Dip

Makes 6 servings

This dip is great for gatherings. Cup up various vegetables – try carrots, broccoli, cauliflower, celery, and radishes – and serve beside the dip.

Ingredients

4 ½ tablespoons non fat plain yogurt

5 teaspoons Dijon mustard

3 tablespoons horseradish

Combine all the ingredients and mix well. Serve immediately.

**English Muffin Pizza

Makes 2 serving

The easiest way to make pizza.

2 tablespoons tomato sauce

1 English muffin split in half

Oregano to taste

¼ cup shredded low fat mozzarella cheese

2 black olives, sliced

1. Preheat the oven to 350˚F.

2. Spread the tomato sauce evenly over the English muffin halves. Sprinkle with oregano and cheese. Top with the olives.

3. Place on a cookie sheet and bake for 5 minutes, or until the cheese is melted.

SOUPS AND SALADS

à Soups and salads are terrific and versatile dishes. Both can be eaten as a prelude to dinner, a healthy snack, or as a meal itself. Soups often can be frozen and kept for another time, so it’s a good idea to make extra for quick meals throughout the week. Many of the soups require the use of a blender or food processor, so make sure you have that on hand before you begin!

**Bean and Tomato Soup

Makes 4 servings

This is possibly the world’s easiest soup to make. The size of the cans do not matter, just make sure all three cans are the same size.

Ingredients

1 can whole stewed tomatoes, drained and cut into bite size pieces

1 can kidney beans, drained

1 can low sodium vegetable broth

½ clove garlic, finely chopped

A dash of pepper

1. Combine the contents of the three cans in a saucepan. Bring the mixture to a boil then add the garlic and pepper. Reduce heat and simmer for 10 minutes.

2. Pour half the mixture into a blender and process until smooth. Return the mixture to the pot, mix well, and serve.

**Cucumber Dill Soup

Makes 4 servings

This cold soup makes a good compliment to spicy dishes.

4 medium cucumbers

2 cups nonfat plain yogurt

2 tablespoons fresh dill

½ teaspoon salt

1 teaspoon lemon juice

1. Slice the cucumbers lengthwise. Scoop out and discard the seeds, then slice into rounds.

2, Process all the ingredients in a blender until smooth.

3. Refrigerate for 30 minutes. Serve cold.

**Onion Soup

Makes 6 servings

An elegant and incredibly cheap soup. Try serving it with a slice of toasted French bread floating in the bowl.

Ingredients

3 medium onions, thinly sliced

2 tablespoons butter

6 cups low sodium chicken broth

¼ teaspoon pepper

1. Warm the butter in a large pot over medium heat. Add the onions and sauté until they are browned.

2. Add the broth and pepper. Bring the mixture to a boil, reduce heat, and let simmer for 20 minutes. Serve hot.

**Quick Chicken Soup

Makes 3 servings

This soup is a great way to use up leftover chicken. To make it even heartier, try adding some rice or pasta.

Ingredients

3 cups water

3 chicken bouillon cubes

2 carrots, sliced

2 celery stalks, chopped

1 cup chopped chicken

1. In a saucepan, bring the water to a boil and add the bouillon cubes, carrots, and celery. Reduce heat and let simmer for 10 minutes, or until the carrots become soft.

2. Add the chopped chicken and let simmer for 3 minutes more.

**Quick Veggie Soup

Makes 4 servings

This soup could not be any easier to make, but the best part about it is its versatility. Although it works best if you include some carrot or potato, use whatever vegetables you have on hand or prefer.

Ingredients

1. Melt the butter in a large pot over medium heat. Add the onion and carrots and sauté until the onion becomes translucent.

2. Add the broth, celery, broccoli, potato, and spices. Bring to a boil, reduce heat, and simmer for 20 minutes.

**Roasted Red Pepper and Feta Salad

Makes 4 servings

Substitute tomatoes for the roasted red peppers to provide an equally tasty salad.

Ingredients

1 roasted red pepper, chopped

½ cup crumbled feta cheese

Oregano to taste

½ head lettuce, washed and chopped

Combine the pepper with the cheese, tossing to mix. Season with oregano. Serve on a bed of lettuce.

**Taco Salad

Makes 4 servings

This is a healthy salad that can be eaten as a meal.

Ingredients

½ pound lean ground beef

Cayenne to taste

Chili powder to taste

Salt and pepper to taste

24 baked corn chips

¼ head lettuce, shredded

1 tomato, sliced

¼ green pepper, finely chopped

3 tablespoons finely chopped red onion

1/3 cup salsa

4 olives, thinly sliced

1. In a small skillet over medium heat, brown the beef. Season with the spices.

2. Line the edges of four serving bowls with chips. Add the lettuce and top with the meat, followed by the tomato, green pepper, onion, a dollop of salsa, and sliced olives.

**Tuna Salad

Makes 2 servings

This salad is tasty served on greens or in a sandwich and makes great leftovers.

Ingredients

1 6 ounce can white tuna in water, drained

2 tablespoons nonfat plain yogurt

½ teaspoon Dijon mustard

¼ of a medium carrot, grated

Salt and pepper to taste

Combine all ingredients and stir well. Refrigerate or serve immediately.

MEALS

**Macaroni and Cheese

Makes 4 servings

A healthy alternative to the boxed variety.

Ingredients

1 ¾ cups uncooked macaroni

1 cup shredded low far cheddar cheese

¼ cup nonfat plain yogurt

2 teaspoons butter

1/2 tablespoon Dijon mustard

Salt and pepper to taste

1. Bring a large pot of water to a boil. Add the macaroni and cook until tender, about 8 minutes.

2. White the pasta is cooking, mix together the cheese and yogurt in a bowl.

3. When the pasta is done, drain and set aside. Put the pot back on the stove and melt the butter over medium heat. Stir in the mustard, salt, and pepper. Add the cooked macaroni, tossing to coat. Mix in the cheese and yogurt. Continue to cook, stirring constantly, until the cheese is melted.

**Pesto Pasta with Sun-Dried Tomatoes

Makes 4 servings

If you don’t have the time or desire to make your own pesto, you can pick it up premade at most markets for a reasonable price.

Ingredients

½ of a 16 ounce package of pasta

¼ cup extra virgin olive oil

1 tablespoon water

2 cups fresh basil leaves

1 clove garlic, chopped

¼ cup pine nuts

½ cup pine nuts

½ cup grated Parmesan cheese

½ cup thinly sliced sun-dried tomatoes

1. Bring a large pot of water to a boil. Add the pasta and cook until tender, about 8 to 10 minutes.

2. While the pasta is cooking, combine the oil, water, basil, garlic, pine nuts, and ¼ cup of the Parmesan cheese in a blender and puree.

3. Toss the pesto with the pasta, tomatoes, and remaining cheese. Serve hot.

**Baked Ziti

Makes 4 servings

For a vegetarian alternative, omit the beef and add your favorite vegetables.

½ of a 16 ounce package of ziti

½ pound lean ground beef

½ yellow onion, finely chopped

2 cloves garlic, minced

2 cups tomato sauce

Oregano to taste

Basil to taste

Salt to taste

1 cup shredded mozzarella cheese

1. Preheat the oven to 350˚F

2. Bring a large pot of water to a boil. Add the ziti and cook for about 8 minutes. The ziti should be slightly undercooked and chewy. Drain; set aside.

3. In a large skillet over medium heat, brown the beef with onion and garlic. Stir in the tomato sauce, herbs and salt.

4. Mix the ziti with the sauce and cheese in an ovenproof dish, saving some cheese to sprinkle on top. Cover with aluminum foil and bake for 20 minutes.

**Orzo with Ham and Vegetables

Makes 4 servings

This quick pasta dish is delicious hot or cold.

Ingredients

1 ¼ cups uncooked orzo

1 teaspoon extra virgin olive oil

1 cup diced cooked ham

1/3 cup finely chopped onion

1/3 cup corn kernels (fresh or frozen)

1/3 cup green beans, chopped inot ½ inch lengths

3 tablespoons Dijon mustard

2 tablespoons nonfat plain yogurt

2 tablespoons red win vinegar

1. Bring a large pot of water to a boil. Add the orzo and cook until tender, about 8 minutes. Drain; set aside.

2. In a large skillet, warm 1 teaspoon oil over medium heat. Add the onion and sauté for 5 minutes. Add the ham and cook for an additional 3 minutes, then add the corn and green beans. Continue to cook until heated through.

3. In a large bowl, combine the ham, vegetables, and orzo, and mix well. Stir in the mustard, yogurt, and vinegar, and mix thoroughly.

**Lemon Chicken

Makes 4 servings

Ingredients

4 cloves garlic, minced

¼ cup lemon juice

½ teaspoon black pepper

4 boneless, skinless chicken half breasts

4 lemon slices

1. Preheat the oven to 350˚F.

2. Combine the garlic, lemon juice, and pepper in a casserole dish, Add the chicken breasts and spoon some of the juice over each. Place one lemon slice on top of each chicken breast. Bake for 30 minutes, or until cooked through (no pink shows in the middle).

**Apple Chicken

Makes 4 servings

This combination may seem odd, but give it a try.

4 boneless, skinless chicken half breasts

1 tablespoon extra virgin olive oil

1 cup applesauce

8 medium mushrooms, sliced

¼ teaspoon salt, plus some to taste

Pepper to taste

1. Preheat the oven to 350˚F.

2. In a large skillet, warm the oil over medium heat. Add the chicken breasts, and brown lightly on both sides.

3. Place the browned chicken in a casserole dish and cover evenly with applesauce. Sprinkle with ¼ teaspoon salt, cover, and bake for 25 minutes.

4. Add the mushrooms. Cover and bake for an additional 10 minutes. Season with salt and pepper.

**Chicken Pesto Pasta

Makes 5 servings

To make this recipe even easier and quicker, buy premade pesto at your local market. Try adding broccoli, asparagus, or your other favorite vegetable make this dish even greater.

Ingredients

2 cups lightly packed fresh basil leaves

1/3 cup grated Parmesan cheese

3 cloves garlic, minced

½ teaspoon salt

½ teaspoon pepper

½ cup plus 1 teaspoon extra virgin olive oil

½ of a 16 ounce box penne pasta

3 boneless, skinless chicken half breasts cut into strips

1. In a food processor or blender, combine the basil, Parmesan, garlic, salt, and pepper; finely chopped. Add ½ cup olive oil and blend the pesto sauce until smooth.

2. Bring a large pot of water to a boil. Add the pasta and cook until tender, about 8 minutes. Drain.

3. In a skillet, warm the remaining teaspoon of oil over medium heat. Add the chicken and sauté until cooked through (no pink shows in the middle), about 10 minutes.

4. Pour the pesto sauce over the drained pasta, and mix in the chicken. Serve warm or cold.

**Apricot Chicken

Makes 4 servings

Leftovers of this recipe are great in vegetable stir-fries.

4 boneless, skinless chicken half-breasts

2 tablespoons apricot jam

1/3 cup low sodium soy sauce

1 tablespoon minced ginger

1. Mix the apricot jam, soy sauce, and ginger in a baking dish. Add the chicken, cover, and marinate in the refrigerator for at least 3 hours.

2. Preheat the oven to 350˚F. Bake chicken for 30 minutes or until cooked through (no pink shows in the middle).

**Sesame Chicken

Makes 4 servings

This classic chicken recipe is good hot or cold.

Ingredients

4 boneless, skinless chicken half-breasts

4 tablespoons honey

3 tablespoons sesame seeds

1 teaspoon garlic powder

½ teaspoon pepper

1. Preheat the oven to 350˚F.

2. Arrange the chicken in a single layer in a casserole dish. Warm the honey slightly in a microwave or small saucepan over low heat and brush evenly over chicken.

3. In a small bowl, combine the sesame seeds, garlic powder, and pepper, and sprinkle evenly over chicken. Bake uncovered for 30 minutes, or until the chicken is cooked through (no pink in the middle).

**Flamin’ Poultry

Makes 2 servings

How hot this dish gets depends on how generous you are with the hot sauce.

Ingredients

2 teaspoons butter

¼ cup hot sauce

2 boneless, skinless chicken half breasts cut into bitesize pieces

1. In a skillet, warm the butter over medium heat. Add the hot sauce and mix.

2. Add the chicken, stir to coat, and cover. Cook for about 10 minutes, or until cooked through (no pink shows in the middle).

**Tacos

Makes 4 servings

For more variety and a healthier palette, consider using grilled or roasted vegetables of all sorts. It’s a great way to use up leftover vegetables.

Ingredients

1 pound lean ground beef

8 taco shells

1 tomato, diced

½ cup chopped lettuce

Salsa to taste

Hot sauce to taste

1. In a nonstick skillet, cook the ground beef over medium high heat until browned.

2. Transfer the beef to a plate. Serve buffet-style with the taco shells, tomato, lettuce, salsa, and hot sauce.

**Beef Burritos

Makes 4 servings

This is another great recipe that is even better with whatever leftover grilled or roasted vegetables you have on hand.

Ingredients

1 pound lean ground beef

1 teaspoon hot sauce

1 teaspoon cayenne

1 teaspoon chili powder

8 flour tortillas

1 tomato, diced

½ cup chopped lettuce

Salsa to taste

1. In a skillet over medium high heat, cook the beef, hot sauce, cayenne, and chili powder until the beef is browned.

2. Serve the beef, tortillas, tomato, lettuce, and salsa on separate plates, buffet style. To make a burrito, place a couple of spoonfuls of ingredients in the center of a tortilla. Fold one edge up to make a bottom lip over the filling, then fold the sides in to overlap in the center; making a secure basket for the filling.

**Real Sloppy Sloppy Joe

Makes 4 servings

A classic dish a little dressed up.

Ingredients

1 ½ pounds lean ground beef

½ yellow onion, finely chopped

1 clove garlic, minced

½ cup ketchup

¼ cup crushed tomatoes (or tomato sauce)

1 tablespoon red wine vinegar

2 tablespoons Worcestershire sauce

2 teaspoons hot sauce

Salt and pepper to taste

4 hamburger buns

1. In a nonstick skillet over medium heat, brown the beef with the onion and garlic. Drain excess fat.

2. Add the ketchup, crushed tomatoes, vinegar, Worcestershire sauce, hot sauce, and salt and pepper to taste. Stir well and simmer for 5 minutes.

3. White the beef mixture is simmering, toast the hamburger buns.

4. Arrange the buns face up on plates. Ladle a healthy potions of the beef mixture over each and serve immediately.

**Ham in Cider-Raisin Sauce

Makes 4 servings

You can use either hard or sweet cider for this recipe.

Ingredients

1 ½ pounds lean hamsteak, sliced in four even pieces

2 teaspoons extra virgin olive oil

2 tablespoons butter

2 tablespoons flour

1 ½ cups cider

½ cup raisins

1 tablespoon sugar

1 teaspoon Dijon mustard

1. In a large skillet, warm the oil over medium heat. Add the ham and cook for about 4 minutes per side, or until it’s done to satisfaction. Once done, you may want to pat the ham with paper towels to absorb some of the excess grease.

2. In a saucepan, melt the butter. Add the flour and stir. Stir in the cider, raisins, sugar, and mustard. Bring to a boil. Reduce heat and simmer for 5 minutes or until thickened.

3. Pour sauce evenly over the ham steaks and serve.

**Sweet and Sour Pork

Makes 4 servings

Try serving this dish over rice or couscous.

Ingredients

1 tablespoon butter

1 pound lean pork, cut into small cubes

1 medium onion, chopped

1 ½ cups water

2 tablespoons brown sugar, firmly packed

¼ cup raisins

1 medium tomato, diced

1 sprig fresh rosemary

1 tablespoon red win vinegar

1. In a saucepan, melt the butter over medium heat. Add the pork cubes and onion and sauté for 5 minutes, until the pork is cooked through.

2. Add the water, brown sugar, raisins, tomato, and rosemary. Cover and cook for 10 minutes.

3. Add the red wine vinegar. Bring to a boil and simmer for about 5 minutes, stirring often, until the sauce has been reduced by about half. Serve immediately.

Fast Food

INTRO:

à Cheap, convenient, filling and tastes good.

à Often the cheapest option but not a healthy one.

à Eating just one fast food meal can pack enough calories, sodium and fat for an entire day or more.

à Eating fast food on a regular basis can lead to a host of different health problems, both physical and psychological.

à As an informed customer you can make healthier choices and still enjoy the price and convenience of fast food.

à Typically, fast food is low in nutrition and high in trans fat, saturated fat, sodium, and calories.

à Finding a healthy, well-balanced meal in most fast good restaurants can be a challenge, but there are always choices you can make that are healthier than others.

TIPS FOR MAKING HEALTHY CHOICES AT FAST FOOD RESTAURANTS:

à Prepare ahead of time.

Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier.

à Portion control is important.

Many fast food restaurants serve enough food for several meals in the guise of a single serving. Moderation is the key.

à Make careful menu selections – pay attention to the descriptions on the menu.

Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.

à Drink water with your meal.

Soda is a huge source of hidden calories. Try adding a little lemon to your water or ordering unsweetened iced tea.

à “Undress” your food.

When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.

à Special order.

Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.

à Eat mindfully.

Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

à Avoid supersized portions.

At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner.

à Avoid buffets.

You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.

HEALTHY OPTIONS AT POPULAR FAST FOOD CHAINS:

à McDonald’s

Fruit and Maple Oatmeal

Oatmeal is a great choice for breakfast because of its filling fiber. McDonald’s new version has just 290 calories and only 160 milligrams of sodium, making it the chain’s best breakfast choice. Get it without the brown sugar to save 30 calories.

Hamburger and a side salad

This combo has just more than 500 milligrams of sodium and only 270 calories. You get at least one serving of veggies, some carbs and 12 grams of protein to help fill you up. All of McD’s dressings are extremely high in sodium, so either bring your own or go without dressing.

Premium Southwest Salad (without chicken) with Newman’s Own Creamy Southwest Dressing

When you get this salad without the chicken, you’ll get lettuce, tomatoes, black beans and corn for just 140 calories and 150 milligrams of sodium. Pair that with the dressing, which has 100 calories and 340 milligrams of sodium, and you’re set!

Healthiest snacks at McDonald’s

Snack size Fruit and Walnut Salad

Apple Dippers with Low Fat Caramel Dip

Fruit ‘n Yogurt Parfair (7oz)

à Wendy’s

Jr. Hamburger with Mandarin Oranges

With 480 milligrams of sodium, the Jr. Hamburger is the sandwich with the lowest sodium content. Pair this with some mandarin oranges for a calorie total of just 320.

Sour Cream and Chives Potato with 5-piece Crispy Chicken Nuggets

This meal is pretty filling and comes in at just slightly more that 500 calories, but is still a good meal choice in the sodium area with 480 milligrams.

Garden Side Salad

When you order this with fat-free French dressing, you get a sizeable vegetable salad with just 220 calories and 400 milligrams of sodium. Add a small handful of unsalted almonds from home to make this meal more filling and nutritious.

Healthiest snacks at Wendy’s

Jr. Vanilla or Chocolate Frosty

Value French Fries

Plain Potato with salsa

à Burger King

Hamburger

With 340 calories and 520 milligrams of sodium this is the lowest sodium option for a sandwich. Bring some raw cut-up veggies from home or pick up a piece of fruit to help fill you up and keep you energized.

Garden Salad

With just 70 calories and 90 milligrams of sodium, this is a solid choice, but it’s probably not big enough to fill you up, so order two. For extra protein and healthy fat, throw in a few tablespoons of unsalted sunflower seeds and get an order of fat free milk. Forgo the salad dressing options – al of them put you well over your sodium limit for the day. Instead, put a little vinegar and olive oil on them or go without any.

à KFC

To find a healthy KFC meal, pair one chicken option below with one of the sides listed below.

Healthy Chicken Options

Original Recipe Whole Wing (120 calories, 380 milligrams sodium)

Original Recipe Drumstick (120 calories, 310 milligrams sodium)

Grilled Chicken Whole Wing (80 calories, 250 milligrams sodium)

Two Hot Wings (140 calories, 280 milligrams sodium)

Healthy Side Options

Cole Slaw (180 calories, 150 milligrams sodium)

Light String Cheese (50 calories, 160 milligrams sodium)

Caesar Side Salad without croutons or dressing (40 calories, 90 milligrams of sodium)

Side Salad without Dressing (15 calories, 10 milligrams sodium)

à Taco Bell

Fresco Crunch Taco

With just 150 calories and 350 milligrams of sodium, when you pair this taco with a piece of fresh fruit or some raw cut up veggies, you can have a low-sodium lunch. And if you have to have your taco with hot sauce, be sure to choose Border Mild Sauce that ranks the lowest in sodium of the condiments at 35 milligrams and 0 calories.

Cheese Roll-Up

You’ll definitely need to pair this with some steamed veggies or some fruit to fill you up for a meal, but one of these are just 200 calories and contain 480 milligrams of sodium. This is a good choice for vegetarians.

Volcano Taco

This spicy taco is again, goo when paired with some fresh fruits or veggies.

NOTE All of Taco Bell’s salads are high in calories and sodium, so remember, salads don’t always make for a healthy choice.

à Subway

The problem with many of Subway items is not the calories – it’s the sodium. Even without the cheese, all of the meat is extremely high in sodium and the bread is also a sneaky culprit.

6 inch Veggie Delight with Yogurt Dannon Light and Fit

This sandwich comes in at 410 milligrams for just a 6-inch serving of the 9 Grain Bread. Top it with a tablespoon of the Sweet Onion Sauce and pair it with a container of Dannon Light and Fit yogurt and you’re good to go.

Veggie Delight on Flatbread with Apple Slices

With 320 calories and 450 milligrams of sodium, this meal doesn’t get you much protein, but it does give you fiber to stay full.

Kid’s meal Roast Beef Sandwich with Apple Slices

The kid’s sized roast beef comes in at 200 calories and 450 milligrams of sodium. Pair it with Apple Slices for a well-rounded selection.

Oven Roasted Chicken Breast Salad with Yogurt Dannon Light and Fit

Made with lettuce, tomatoes, onions, green peppers, cucumbers and olives, this is a low calorie and low sodium option with 130 calories and 270 milligrams of sodium. Drizzle a little of your own low sodium dressing over it to keep the sodium low, and pair with some yogurt for additional protein and calcium.

Chicken Tortilla Soup and Apple Slices

You can enjoy a 10 oz. bowl of chicken tortilla soup and a package of Apple Slices for just 145 calories and 440 milligrams of sodium. Bring some raw veggies or a piece of low sodium bread from home to round out this meal.

à Dunkin Donuts

Check out the DDSMART menu to find more nutritious breakfast items. Not all its items are healthy, so be sure to read menus carefully.

The three best breakfast items are:

Egg White Veggie Flatbread Sandwich (290 calories, 680 milligrams sodium)

Egg White Turkey Sausage Flatbread Sandwich (280 calories, 820 milligrams sodium)

English Muffin (160 calories, 340 milligrams sodium)

For a midday meal try

Southwest Chicken Flatbread (310 calories, 840 milligrams sodium)

Turkey and Cheese Deli Classics Sandwich (450 calories, 1,500 mg sodium)

If you must have a donut, choose either a cake donuts without filling, such as

Blueberry Cake Donut (230 calories, 330 milligrams sodium)

Or a basic Glazed Donut

Skip the fancy coffee drinks, which contain hundres of calories and several grams of fat. A regular cup of coffee has only 10 to 15 calories. If you want a coffee treat, choose

Small Latte Lite (80 calories, 110 milligrams sodium)

Nonfat Coffee Coolatta (140 calories, 75 milligrams sodium)

NOTE: Beware of healthy catch words like “multigrain” or “reduced fat.”

-A Multigrain Bagel is a healthier choice than a donut, but it still contains 400 calories and 9 grams of fat – before you add cream cheese.

-The Wheat Bagel, has only 350 calories and 650 milligrams of sodium.

-The reduced-far cream cheese adds on 100 calories and 250 milligrams of sodium.

- A reduced fat Blueberry Muffin, the lightest muffin available, contains 450 calories and 670 milligrams of sodium!

à Papa Gino’s

1 slice of a large cheese pizza (113 calories, 630 mg sodium)

Garden Dinner Salad, no breadstick (430 calories, 950 milligrams)

Add fat free Honey Dijon dressing (60 calories, 400mg sodium)

Small Turkey Sandwich (410 calories, 1210 milligrams sodium)