Oh, The Weather Outside is Frightful

December 18, 2008

All across the country this week… the weather outside has been frightful…..thirty degrees in LA, snow in Las Vegas, and snow storms in other parts of the county…and it’s not even the first day of winter!

One of the best ways to stay warm is through warm foods. Here are a few of my favorite hot and healthy recipes to get you through the next 3 months…..

Pumpkin Oatmealpumpkinoatmealmed (source: www.about.com)


· 2 cups quick or old-fashioned oats

· 3 cups fat-free milk

· 1/2 cup canned pumpkin

· 1/4 tsp pumpkin pie spice

· 1/8 tsp cinnamon

· 1 tbsp raisins

· Brown sugar to taste


Place oatmeal in a microwave-safe bowl and stir in milk. Microwave on high for 2-3 minutes. Remove from microwave and stir in pumpkin puree, spice and cinnamon. Heat for 40-60 seconds, or until heated through. Stir in raisins. Sweeten with brown sugar if necessary and enjoy.

Stovetop method

Bring milk to a boil in a medium saucepan. Stir in oats and cook on a medium heat for about 5 minutes. Add pumpkin and spices and stir until heated through. Stir in raisins just before serving.

Serves 4.

Per Serving: Calories 242, Calories from Fat 47, Total Fat 2.9g (sat 0.6g), Cholesterol 3mg, Sodium 99mg, Carbohydrate 40.5g, Fiber 5.3g, Protein 13.2g

Low Fat Lentil Souplentil-soup (source: www.about.com)

Serve with some crusty whole grain bread and a side salad drizzled with your favorite low-fat or fat-free dressing.

Prep Time: 10 minutes

Cook Time: 30 minutes


· 2 tsp olive oil

· 1 cup onion

· 1 cup diced carrots

· 3/4 cup chopped celery

· 1 tbsp curry powder

· 1 cup green/brown lentils, rinsed and sorted through

· 1 15 ounce can crushed tomatoes

· 3 cups fat-free, low sodium vegetable broth


Heat oil on medium heat in a Dutch oven. Gently sauté onions, celery and carrots until softened. Add curry powder and stir into vegetables. Add lentils, tomatoes and vegetable broth. Bring to a boil, then reduce heat and simmer for 25 minutes.

Serves 6

Per Serving: Calories 191, Calories from Fat 27, Total Fat 3.1g (sat 0.4g), Cholesterol 0mg, Sodium 149mg, Carbohydrate 29.5g, Fiber 12.8g, Protein 11.4g

Low fat Beef & Black Bean Chilibeef-chili-ck-1673140-l (source: www.about.com)

Prep Time: 10 minutes

Cook Time: 40 minutes


· 2 tsp canola oil

· 1 medium yellow onion

· 1 large red pepper, deseeded and chopped

· 1 jalapeno chile pepper, deseeded and chopped

· 1 large carrot, chopped

· 2 tbsp chili powder

· 1 tbsp cumin

· 3/4 pound extra-lean ground beef (can be left out for vegetarian version)

· 1 15-ounce can crushed tomatoes

· 1 15-ounce can low sodium black beans, drained

· 2 cups frozen sweet corn


Heat oil in a large Dutch oven on medium heat. Add onion, red pepper, jalapeno pepper and carrot. Saute for 5 minutes, until onion has softened. Sprinkle chili powder and cumin over the vegetables and stir for 1 minute. Crumble in ground beef; cook on medium-high until no longer pink. Add canned tomatoes and black beans. Turn down heat and simmer for 15 minutes. Add sweet corn and cook for a further 5 minutes.

Serve with a dollop of fat free sour cream or a light sprinkling (1-2 tbsp) of reduced fat Jack cheese.

Serves 6-8

Per Serving: Calories 279, Calories from Fat 53, Total Fat 5.7g (sat 1.8g), Cholesterol 35mg, Sodium 304mg, Carbohydrate 37mg, Fiber 9.3g, Protein 19.4g

BAKED SALMON DIJON (source: www.about.com)baked-lemon-pepper-salmon-with-broccoli

Prep Time: 10 minutes

Cook Time: 20 minutes


· 1 cup fat-free sour cream

· 2 tsp dried dill

· 3 Tbsp scallions, finely chopped

· 2 Tbsp Dijon mustard

· 2 Tbsp lemon juice

· 1 ½ lb salmon filet with skin, cut in center

· ½ tsp garlic powder

· ½ tsp black pepper

· fat-free cooking spray, as needed


1. Whisk sour cream, dill, scallions, lemon juice, and Dijon mustard together in large bowl until well blended.

2. Preheat oven to 400º F; while waiting, spray baking sheet with nonstick fat-0free cooking spray.

3. Place salmon, skin side down on baking sheet.

4. Sprinkle with garlic powder and pepper, then spread with sauce made in Step 1.

5. Bake salmon until opaque in center, or about 20 minutes. For best results, do not over bake.

Tip: Steamed broccoli is always a perfect compliment to salmon!

Yield: 4 servings
Serving size: 1 piece salmon (4 oz.)
Calories: 19 per serving
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 76 mg
Sodium: 229 mg
Total fiber: less than 1 g
Protein: 27g
Carbohydrates: 5 g
Potassium: 703 g

Whole Wheat Pasta Bake with Chicken + Spinachi-pasta-penne-rigate


2.5 cups Whole Wheat Penne Pasta
1 large chicken breast
1.5 cups marinara sauce
1 cup fresh spinach (chopped)
.5 cup fresh tomato (chopped)
3 oz fresh part skim mozzarella (cubed)
.75 cup low fat shredded mozzarella
1 tsp olive oil


Heat oven to 375 degrees Fahrenheit
Bring 3 cups of water to a boil. Add 2.5 cups Whole Wheat Penne Pasta. Cook until al dente. Drain water from pasta.
Cut 1 large chicken breast into half inch cubes. Season as desired.
Heat 1 tsp olive oil in skillet. Add chicken and cook until golden brown.
Chop fresh spinach (1 cup) and tomato (.5 cup). Cut 3 oz fresh mozzarella into tiny cubes.
Place cooked Whole Wheat Penne Pasta into square baking dish. Stir in 1.5 cups marinara sauce. Stir in chopped spinach and tomatoes. Place cooked chicken cubes and fresh mozzarella cubes evenly throughout dish. Sprinkle .75 cup low fat shredded mozzarella on top. Bake in oven for 20-30 minutes. Remove when top layer of cheese is golden.

Number of Servings: 6


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s