Tag Archives: cheese

Stove Top Comfy Mac & Cheese

Posted on 27. Mar, 2011 in Food

Ingredients

4 cups uncooked medium elbow macaroni

3 tablespoons all-purpose flour

1 teaspoon salt

1/4 teaspoon black pepper

2 1/4 cups fat-free milk

1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened

2 teaspoons Dijon mustard

2 teaspoons Worcestershire sauce

1/2 teaspoon bottled minced garlic

1 1/4 cups (5 ounces) shredded reduced-fat cheddar cheese

Preparation

Cook pasta according to package directions, omitting salt and fat. Drain and set aside.

While pasta cooks, place flour, salt, and pepper in a large saucepan. Add milk, stirring with a whisk until well blended. Drop cream cheese by teaspoonfuls into milk mixture; bring to a boil over medium-high heat, stirring constantly. Reduce heat; simmer 2 minutes or until thick and cream cheese melts, stirring occasionally. Stir in mustard, Worcestershire, and garlic; simmer 1 minute. Remove from heat. Add cheddar cheese, stirring until cheese melts. Combine pasta and cheese sauce in a large bowl; toss well.

Nutritional Information

Calories:252 (29% from fat)

Fat:8.2g (sat 5.1g,mono 0.1g,poly 0.3g)

Protein:14.5g

Carbohydrate:30.9g

Fiber:1.1g

Cholesterol:27mg

Iron:1.4mg

Sodium:536mg

Calcium:312mg

Chicken and Wild Rice Soup

Posted on 13. Dec, 2010 in Food

Light cheese and a flour-and-milk mixture keep this soup creamy but surprisingly low in fat. Make a batch and reheat throughout the week for effortless and satisfying meals.

Yield: 8 servings (serving size: 1 1/4 cups)

Ingredients

1 cup uncooked quick-cooking wild rice

Cooking spray

1 cup chopped onion

2 garlic cloves, minced

3 cups fat-free, less-sodium chicken broth

1 1/2 cups cubed peeled baking potato

3 cups 2% reduced-fat milk (alternative: Almond milk)

1/3 cup all-purpose flour (alternative: Wheat flour)

10 ounce light processed cheese, cubed (such as Velveeta Light)

2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

1/4 cup chopped fresh parsley (optional)

Preparation

Cook rice according to package directions, omitting salt and fat.

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes. Add broth and potato; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 5 minutes or until potato is tender.

Combine milk and flour, stirring well with a whisk. Add the milk mixture to potato mixture; cook 5 minutes or until slightly thick, stirring constantly. Remove from heat; add cheese, stirring until cheese melts. Stir in rice, chicken, pepper, and salt. Garnish with parsley, if desired.

Nutritional Information

Calories:280 (23% from fat)

Fat:7g (sat 4g,mono 1g,poly 0.5g)

Protein:24.9g

Carbohydrate:28.7g

Fiber:1.6g

Cholesterol:52mg

Iron:1.1mg

Sodium:879mg

Calcium:329mg

Suggestion: Sprinkle the delicious flax seed blend FitFlax on top of the soup. It’s a healthy flax seed blend that adds a nice nutty taste and texture to food. It’s low cal and low carb, loaded with fiber and Omega 3′s and helps with weight loss.

Weekly Tips for Nov. 22, 2010

Posted on 22. Nov, 2010 in Uncategorized

GREEN: Can’t Sleep? 20 Natural Tips to Stop Tossing & Turning

For some, bedtime is a nightly battle of tossing, turning and exhausted frustration; I have been there myself. As with any of life’s imbalances, there’s usually an underlying reason for insomnia and although stress and tension are usually the root cause, there are natural solutions to help you get the rest you deserve. Try some of these ideas and see which ones work for you. (more…)

Snacks to Keep You Going!

Posted on 02. Sep, 2010 in Food

While you are out driving those precious ones to school, soccer, dance, football, baseball, piano, violin, karate and underwater basketweaving, you need to keep yourself going.  Some of us leave in the morning to drop the kids off at school and don’t even make it back home until the kids are picked up and it is time for homework.   Here are some keep you going snacks so you don’t crash.

6 Smart On-the-Go Snacks (more…)

Weekly Tips for May 2, 2010

Posted on 02. May, 2010 in Uncategorized

Tips from RockIt Mom:

1. GREEN -  You want to be GREEN and help the planet, but don’t have the time? Now you do! On May 6, 2010, The SHRED-RED-FED event is being held in Carlsbad, CA.  On Thursday, you can shred your papers, donate blood, recycle your electronics and donate to San Diego Women’s Resource Center.  Not a local, start your own SHRED-RED-FED event. Better yet, clean out the basement, closets and garage and do your own donations, ask some neighbors to pitch in, too.  This is a great way to get all of these “chores” done in one stop! (more…)

Week of Easy Meals for the Busy Family

Posted on 18. Apr, 2010 in Food

Looking ahead for weekday dinner inspirations? Here are five ideas for five nights.

Monday: Going meatless

Simple Bean and Pasta Parmesan Bake is a good go-to Monday dish. Preheat oven to 350. While a box of penne pasta is cooking, sauté chopped onions and a garlic clove in olive oil. Add 2 cans diced tomatoes with herbs and a can of drained cannellini beans. Mix with drained pasta. Pour into casserole dish and sprinkle with a mixture of bread crumbs and parmesan cheese. Bake until top is bubbly and brown, about 15 minutes. Serve with a green salad. (more…)