Shepherd’s Pie

Pat yourself on the back, because

YOU CAN HAVE IT!!

Ingredients

·    2 cups of cooked cauliflower

·    2 tablespoons fat free sour cream

·    2 tablespoons low fat softened cream cheese

·    ¼ cup parmesan cheese

·    ¼ cup egg substitute 

·    1/2 cup low sodium chicken broth

·    Ground black pepper, to taste

·    1 tablespoon extra-virgin olive oil, 1 turn of the pan

·    1 3/4 pounds lean ground beef (can use all beef or turkey) and ground lamb

·    1 bag of frozen peas and carrots

·    1 onion, chopped

·    2 tablespoons margarine

·    2 tablespoons cornstarch

·    1 cup low sodium beef stock or broth

·    2 teaspoons low sodium Worcestershire, eyeball it

·    1 teaspoon sweet paprika

·    2 tablespoons chopped fresh parsley leaves

Directions

Cook cauliflower in boiling water, drain, and pour cauliflower into a bowl and chop with fork into small pieces. Combine sour cream, eggbeater, cream cheese, and parmesan cheese. Mash cauliflower mixture until almost smooth.

In a pan, add oil bringing to a medium to high heat, add beef and lamb (can use all beef. Season meat with pepper. Brown and crumble meat for 3 or 4 minutes. If you are using lamb and the pan is fatty, spoon away some of the drippings.  Add thawed peas and carrots with chopped onions.  Cook veggies with meat 5 minutes, stirring frequently. Mix cornstarch with 2 tablespoons of water until smooth consistency.  In a second small skillet over medium heat cook margarine and corn starch mixture together 2 minutes. Whisk in broth and low sodium Worcestershire sauce. Thicken gravy 1 minute. If you desire thicker gravy, add more cornstarch.  Add gravy to meat and vegetables. Stir in peas.

Preheat broiler to high. Fill a small rectangular casserole with meat and vegetable mixture. Spoon cauliflower mixture over meat evenly. Top cauliflower with paprika and broil 6 to 8 inches from the heat until cauliflower is evenly browned. Top casserole dish with chopped parsley and serve.

PHAT TUESDAY

PHAT TUESDAY (Pretty Hot And Tempting)
We’ve all heard of "Fat Tuesday!" Tonight at the Wilson Diet Center in our Cook 2 Live ses-sion, we’re putting a little twist on things and celebrating "PHAT Tuesday!"
History behind Mardi Gras and "Fat Tuesday"...

Mardi Gras refers to events for the Carnival celebrations. It begins on the Twelfth Night also known as "Old Christmas" and ends the day before Ash Wednesday…"Fat Tuesday." "Fat Tuesday" refers to the practice of the last night of eating richer, fatty foods before the ritual fasting of the Lenten season, which begins on Ash Wednesday. During Mardi Gras, it is tradi-tion to serve "A King’s Cake."

History behind the King Cake…

As part of our Christian faith, the coming of the wise men bearing gifts to the Christ Child is celebrated twelve days after Christmas. This is a time of celebration, exchanging gifts and feasting. Today, the tradition continues as people all over the world gather for festive Twelfth Night celebrations. A popular custom was, and still is, the baking of a special cake in honor of the three kings call "A King’s Cake." Inside every cake is a tiny baby (generally plastic). The tradition of having King Cake Parties has evolved through time, and the person who receives the slice of cake with the baby is asked to continue the festivities by hosting the next King Cake party. Originally King Cakes were a simple ring of dough with a small amount of decoration. Today’s King Cakes are much more festive. The top of the ring or oval cake is covered with delicious sugar toppings in the traditional Mardi Gras colors of purple, green and gold.

With the PHAT Tuesday celebration, we’re serving "KEEN (Keeping Every Eye on Nutrition) Cake!"

Greek Style Chicken Breast

INGREDIENTS:

1-pound boneless, skinless chicken breast

16 small red skin potatoes

1 large onion, chopped

½ cup – ¾ cup of lemon juice

¼ cup olive oil

2 TBS chopped garlic

2 TBS dried oregano, basil, and mint

1 tsp cinnamon

6 TBS freshly chopped parsley, or 2 TBS dried

Crushed Black pepper to taste

1 tsp garlic salt

2 TBS chopped dried onion

DIRECTIONS:

In a food processor or with a whisk, mix all ingredients together.  Pour ¾ of marinade over chicken breast, and let marinate for 24-48 hours.  In a slow cooker combine onion, chopped red skin potatoes, and chicken.  Pour remaining marinade.  Let cook in slow cooker on low for 4-6 hours.

Blackened Salmon with a mint Sweet Pea Puree

Ingredients:

4 5oz salmon filets

1 bag of frozen sweet peas thawed

2-3 cups low sodium chicken broth

3 large shallots chopped

1/2 cup lemon juice

5 tablespoons chopped fresh mint or more if you desire

2 tablespoons of low fat Parmesan

2 tablespoons low fat margarine plus one teaspoon low fat margarine

1  teaspoon olive oil

2 teaspoons chopped garlic

Crushed black pepper

½ teaspoon onion powder and garlic powder

Blacken both sides of salmon with crushed black pepper. Set aside.  Bring a pot of water to a boil and place sweet peas in pot for 3 minutes. Drain. Transfer to food processor and add ¼ cup of chicken broth, 3 tablespoons lemon juice,  1 tablespoon margarine, ½ teaspoon garlic, 2 tablespoons parmesan cheese and 3 tablespoons chopped mint and blend until desired consistency. (If you like a chunkier consistency blend on chopped.) I prefer a chunkier consistency myself.  Transfer to a pot and place on low.

Sauce

In a sauté pan place 1 tablespoon margarine, ½ -teaspoon olive oil. Heat and add chopped garlic and shallots, then sauté.  Add 2 cups chicken broth, mint, and remaining lemon juice. Add a dash of cracked black pepper, onion powder, and garlic powder. Season the sauce to your liking.  If you want to add more lemon juice, feel free! In addition, if you want a gravy like consistency add 2 tablespoons of cornstarch with 2 tablespoons water and stir. Gradually add to sauce to thicken up. 

In a pan heat ½ teaspoon of margarine, ½ teaspoon olive oil and cooking spray and get very hot.  Add salmon and sear on both sides until blackened. Reduce heat and cook for about 7 minutes.

On individual plates add a nice helping of sauce; add a ½ cup of sweet peas and lay salmon on top.  Serve with either a nice salad or grilled asparagus. 

Turkey Meatloaf

Turkey Meatloaf

Ingredientsnocoupons

   1 cup chopped yellow onion

1 tablespoons good olive oil

1 teaspoons kosher salt

1 teaspoon freshly ground black pepper

1 teaspoon fresh thyme leaves and 1 teaspoon basil (1/2 teaspoon dried)

4 tablespoons low sodium Worcestershire sauce (can be found at Harris Teeter)

1/4 cup chicken broth

3/4 teaspoon tomato paste

1 pound ground turkey breast

1/2 cup chopped green pepper

1 cup chopped mushrooms, reserve ½ cup raw

1-2 tablespoons eggbeaters

¼ cup low sodium sugar free ketchup

1-2 tablespoons splenda brown sugar

Directions

Preheat oven to 325 degrees F.

In a medium sauté pan, over medium-low heat, cook the onions, olive oil, salt, pepper, thyme and basil until translucent, but not browned, approximately 15 minutes. Add 3 tablespoons Worcestershire sauce, chicken stock, and tomato paste and mix well. Allow to cool to room temperature.

Combine the ground turkey, eggs, ½ raw mushrooms, and onion mixture in a large bowl. Mix well and shape into a rectangular loaf on an ungreased sheet pan. Mix together 1 tablespoon Worcestershire sauce, brown sugar and ketchup. Spread the ketchup evenly on top.

Bake for 30-35 minutes until the internal temperature is 160 degrees F. and the meatloaf cooked through.  Serve hot, at room temperature, or cold in a sandwich.

Cream of Tomato and Basil Soup

Cream of Tomato and Basil Soup

Ingredients:

2 28oz canned whole tomatoes

1 onion chopped

1 cup skim milk

½ cup low fat sour cream

3 tablespoons fat free cream cheese

¼ cup low fat coconut milk

10-12 whole fresh basil leaves chopped

Dash of black pepper, onion powder, garlic powder

Strain both cans of tomatoes and reserve the liquid juices.  Preheat oven to 450 degrees. Lay tomatoes on a sprayed cookie sheet and roast for 10 minutes add onions to the cookie sheet and roast another 15 minutes or until tomatoes and onions begin to turn brown.  Remove tomatoes and onions and let cool.  Once cooled add ½ of the tomato mixture and half of the tomato juice reserves in a food processor (blender). Repeat with second batch.  Once blended place in a pot and bring to a boil, reduce heat and add the remaining ingredients reserving one tablespoon of the basil.  Blend all together until cream cheese has melted.  Season to taste. Garnish with remaining basil

WOMEN'S WEIGHT/HEIGHT CHART

WOMEN'S WEIGHT/HEIGHT CHART

Height	Small Frame	Medium Frame	Large Frame
4'10"	102-111	109-121	118-131
4'11"	103-113	111-123	120-134
5'0"	104-115	113-126	122-137
5'1"	106-118	115-129	125-140
5'2"	108-121	118-132	128-143
5'3"	111-124	121-135	131-147
5'4"	114-127	124-138	134-151
5'5"	117-130	127-141	137-155
5'6"	120-133	130-144	140-159
5'7"	123-136	133-147	143-163
5'8"	126-139	136-150	146-167
5'9"	129-142	139-153	149-170
5'10"	132-145	142-156	152-173
5'11"	135-148	145-159	155-176
6'0"	138-151	148-162	158-179