Healthy Veggie Omelet

4-6 oz of Real Egg Whites.

1/2 cup green bell pepper

1/2 cup onion

1/2-1 cup of spinach

Pour egg whites into a skillet lightly sprayed with PAM over a medium heat.  Add bell pepper, onion and spinach.  Cook till lightly brown on the bottom.  Fold in half and lightly press to let out excess egg (to ensure it fully cooks all the way through).  Flip again to lightly brown other side of folded omelet.  Once both sides are lightly browned turn down heat to low and sprinkle cheese lightly over the top.  Once melted, remove omelet to plate and add salsa or hot sauce.

Enjoy! I really love this because the veggies still taste fresh and even have a crunch to them.  

CedarFIT Chicken Tacos

SO incredibly easy, healthy, and delicious!

6 oz skinless/boneless grilled chicken breast (about 1 3/4 breasts)

1/2 avocado

onion

2% shredded cheese (very light sprinkle)

salsa (of your choosing)

2-3 100% corn tortillas

Balsamic Chicken

Low Calorie

** I served this chicken with brown rice but I think it would be awesome served chilled over lettuce and your favorite fixing in a salad **

12 skinless, boneless chicken thighs (about 1 1/2 pounds)

1/2 cup of white wine

1/2 cup chicken broth

2 tablespoons lemon juice

2 tablespoons balsamic or red wine vinegar

1 tablespoon chopped fresh or 1/2 teaspoon dried thyme leaves

2 teaspoons grated lemon peel

1 teaspoon paprika

1/2 teaspoon salt

1/4 teaspoon pepper

Remove fat from chicken.  Mix remaining ingredients in shallow glass or plastic dish.  Add chicken; turn to coat with marinade.  Cover and refrigerate at least 2 hours no more then 24 hours.  Place chicken and marinade in 12-inch nonstick skillet.  Heat to boiling; reduce heat.  Cover and simmer 15-20 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.  Remove chicken; keep warm.

Heat marinade to boiling.  Boil about 6 minutes or until liquid is reduced by half.  Pour over chicken.

Honey-Spiced Chicken

Low Calorie/Low Fat/Low Sodium

4 Skinless, boneless chicken breasts halves (1 pound)

2 medium carrots, cut into julienne strips (2 cups)

1/3 cup Orange Juice

1 tablespoon honey

1 tablespoon balsamic or red wine vinegar

1/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

Hot cooked brown rice

Remove fat from chicken.  Place chicken and remaining ingredients except rice in 10-inch nonstick skillet.  Heat to boiling; reduce heat.  Cover and simmer about 10 minutes, stirring occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut.

Remove chicken; keep warm.  Heat sauce in skillet to boiling; reduce heat.  Simmer uncovered 2 minutes, stirring occasionally.  Serve chicken on rice; pour sauce over chicken.

Layered Bean Dip- Appetizer or Main Dish!

You can also make this a vegetarian dish!

1 pound ground turkey

1 teaspoon chili powder

1 (16 ounce) can non-fat vegetarian refried beans

1 yellow onion, chopped

2 (4 ounce) cans chopped green chile peppers, drained

1 (16 ounce) jar picante sauce (try to find a "thicker" sauce to prevent dish from being watery.)

1/2 pound Muenster cheese, thin sliced

1/2 pound Monterey Jack cheese, thin sliced

1 (16 ounce) container light sour cream

Preheat oven to 350 degrees F (175 degrees C).

Place ground beef in a large, deep skillet. Cook over medium high heat until evenly brown. Drain well, stir in chili powder and continue cooking 5 minutes.

In a 8x8 inch baking dish, spread the refried beans. Layer beans with ground turkey and chili powder mixture. Top with layers of onion, green chile peppers, picante sauce, Muenster cheese and Monterey Jack cheese.

Bake in the preheated oven 35 to 45 minutes, until cheese is melted and lightly browned. Top with light sour cream and green onion/chives before serving.

Spinach Frittata

Before I added cheese

2 teaspoons margarine
1 small onion, chopped (1/4 cup)
3 cups coarsely chopped fresh spinach
1 1/2 cups fat-free cholesterol-free egg product
1/2 teaspoon chopped fresh or 1/8 teaspoon dried thyme leaves
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons shredded reduced fat mozzarella cheese

Melt margarine in 8-inch non stick skillet over medium heat.  Cook onion in margarine 3 minutes, stirring occasionally.  Add spinach; toss just until spinach is wilted.

Beat egg product, thyme, salt and pepper; pour over spinach.  Cover and cook over medium-low heat 5 to 7 minutes or until eggs are set and light brown on bottom.  Sprinkle with cheese. Cut into wedges .  Serve and enjoy.

Garlic Shrimp

Low Calorie/Low Fat

1 tablespoon vegetable oil

3 large cloves of garlic, finely chopped

1 pound of uncooked peeled and deveined shrimp, thawed if frozen

2 tablespoons chopped fresh parsley or garlic pepper

2 cups hot cooked rice or noodles

Heat nonstick wok or 12-inch nonstick skillet over medium-high heat.  Add oil; rotate skilled to coat sides.

Add garlic; stir-fry 1 minute.  Add shrimp; stir-fry about 3 minutes or until shrimp is pink and firm.  Stir in parsley/pepper.  Serve over rice or noodles.

(I served mine with a sweet potato with spray I Can't Believe It's Not Butter.)

Warm Brie Dip

Picture: Before it's baked. Don't forget to remove foil.

Makes 2 cups.

2 tablespoons butter 

1 medium onion, chopped fine 

2 teaspoons garlic, minced 

8 ounces Brie cheese, trimmed and cut into pieces

8 ounces cream cheese

3/4 cup sour cream

2 tablespoons lemon juice

2 teaspoons brown sugar

1 teaspoon Worcestershire sauce

salt and pepper to taste 

1 (8 ounce) round bread loaf

Preheat oven to 400 degrees F.  Saute onion and garlic in butter until golden. Set aside.

Put Brie and cream cheese in a bowl and microwave until soft. Mix in onion and garlic, sour cream, lemon juice, brown sugar and Worcestershire sauce; season to taste with salt and pepper.

Hollow out the middle of the loaf and fill with mixture. Wrap in foil and bake in oven until bubbly, approximately 20 to 30 minutes. Dust with paprika if desired. Serve hot with bread pieces or crackers.

Chicken Piccata Pasta Toss

1 pound pasta of your choice (use package directions)

2 tablespoons Extra Virgin Olive Oil

1 & 1/4 pound chicken tenders, cut into 1-inch pieces

Salt and pepper, to taste

1 tablespoon of butter

4 cloves garlic, chopped

2 medium shallots, chopped

2 tablespoons flour

1/2 cup white wine 

1 lemon or lemon juice (use half of lemon)

1 cup chicken broth 

3 tablespoons capers, drained

1/2 cup fresh parsley, chopped

Chives, if desired for garnish

Heat a deep nonstick skillet over medium-high heat.  Add 1 tablespoon of olive oil and the sliced up chicken to the pan.  season with salt and pepper, and brown until lightly golden all over, about 5 to 6 minutes.  Remove chicken from pan and set aside.

Return skillet to heat, reduce to medium.  Add another tablespoon of olive oil, 1 tablespoon butter, garlic, and shallots and saute, 3 minutes.  Stir in flour and cook 2 minutes.  Whisk in wine and reduce liquid, 1 minute.  Whisk lemon juice (only use half a lemon) and broth into sauce.  Stir in capers and parsley, if desired.  Return chicken to skillet with sauce; stir and heat through a minute or two.  Toss hot pasta with chicken and sauce.  Adjust salt and pepper to taste.  Top with fresh chives and ENJOY!

Black Bean Tacos

Low Cholesterol/High Fiber

** Okay, so we made it into a burrito style instead of taco and used 100% whole wheat tortillas**

2 cans (15 ounces each) black beans, rinsed and drained.

1 medium onion, chopped (1/2 cup)

1 small green bell pepper, chopped (1/2 cup)

2 cloves garlic, finely chopped

1 jar (8 ounces) taco sauce or salsa (1 cup)

8 taco shells or tortillas

1/2 cup of shredded lettace

1 small tomato, chopped (1/2 cup)

1/2 cup reduced fat sour cream

** I also think avocado would go great with this meal!**

Mash beans from 1 can of beans; set aside.

Spray 10-inch nonstick skillet with cooking spray; heat over medium heat.  Cook onion, bell peppers, and garlic in skillet about 5 minutes, stirring frequently, until veggies are tender.

Stir in mashed beans, remaining beans, and the taco sauce.  Heat to boiling; reduce heat.  Simmer uncovered for 5 minutes.

Spoon about 1/4 bean mixture into taco shell and add lettuce, tomato, and sour cream.

Spring Chicken Pasta

Low Fat, High Fiber 

** Take out the meat and it's a great Vegetarian dish**

1 1/2 pounds skinless, boneless chicken breasts halves

8 ounces uncooked whole wheat spaghetti

1 pound asparagus, cut into 2-inch pieces

8 sun-dried tomato halves (not oil packed), chopped

2 cloves garlic, finely chopped

1 large yellow bell pepper, chopped (1 1/2 cups)

3/4 cup chopped red onion

2 cups chicken broth

3/4 cup fat-free ricotta cheese

1/3 cup chopped fresh basil leaves

2 tablespoons reduced fat sour cream

1/2 teaspoon salt

1/4 teaspoon pepper

Remove fat from chicken.  Cut chicken into 1/2 inch strips.  Cook and drain spagetti as directed on package- except omit salt.

While spaghetti is cooking, cook asparagus, tomatoes, garlic, bell pepper, onion, and broth in 3-quart saucepan over medium heat 5 minutes.  Stir in chicken.  Cook 2 to 3 minutes, stirring constantly, until asparagus is crisp-tender and chicken is no longer pink in center.

Stir in spaghetti and remaining ingredients (sour cream, basil, ricotta, salt and pepper).  Toss about 30 seconds or until heated through.

Teriyaki Chicken Stir-Fry

Low Calorie/Low Fat/High Fiber

1 pound cut-up chicken breasts

1/2 cup teriyaki baste and glaze

3 tablespoons lemon juice

1 bag (16 oz) frozen broccoli, carrots, water chestnuts, and red peppers

Hot cooked couscous, rice or noodles, if desired


Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat.  Add cut-up chicken; stir fry 3 to 4 minutes until no longer pink.

Stir in remaining ingredients except rice/noodles/couscous.  Head to boiling, stirring constantly; reduce heat.  Cover and simmer about 6 minutes or until veggies are crisp/tender.  Serve with rice/noodles/couscous.

Our creative creation of Weck's Original Papa's

If you haven't had Weck's and/or don't have Weck's, then make this!

1/2 Jimmy Dean Pork Sausage (16 oz)

1 bag Ore ida frozen has browns

2-3 tablespoons of vegetable oil

4 eggs (or egg whites)

1/2 jar of 505 Green Chile Sauce (16 oz jar)

6 strips of bacon, if desired

Make sausage first-  If frozen, thaw pork sausage before placing in skillet.  Cook sausage over medium-high heat until no longer pink.  Drain grease.

In a different 12-inch skillet, heat vegetable oil.  Pour in hash browns and cook till a light brown.  Pour in cooked sausage and cooked bacon into the hash brown skillet.  Stir together on low heat. 

Make your eggs however you like them.

In a small sauce pan (or microwave ;) ), heat up the 505 Green Chile sauce.  Serve your portion of hash brown mixture and pour the warmed up green chile sauce over mixture.  Add egg.  Add cheese. 

Enjoy!