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Eating for Energy Recipe

Bran Muffin Breakfast Trifle    

3 medium muffins
4 cups fruit
2 cups nonfat vanilla yogurt

Place half the muffin crumbs in a 2 1/2 quart glass bowl or airtight container. Arrange 3 1/2 cups of fruit on top. Cover with remaining muffin crumbs. Spoon yogurt evenly over the top. Top with remaining fruit, cover, and refrigerate for at least 6 hours or overnight.

  Breakfast Bars  

1/2 cup dried apples
1/3 cup honey
1/4 cup raisins
1 tablespoon packed brown sugar
1/3 cup peanut butter
1/4 cup apple butter
1/2 teaspoon ground cinnamon
1/2 cup rolled oats
1/4 cup chopped nuts
1/3 cup toasted wheat germ
2 cups raisin bran

In a large saucepan, combine dried apples, honey, raisins, and brown sugar. Heat and stir until mixture boils. Reduce heat slightly. Cook, uncovered, for 1 minute, stirring constantly. Remove from heat. Stir in peanut butter until melted. Blend in apple butter and cinnamon. Stir in rolled oats, nuts, wheat germ, and sunflower seeds until well combined. Add cereal, stirring to coat.

Press mixture very firmly and evenly into an 8x8 inch pan. Chill to set. Cut into bars. Store up to 2 days in an airtight container in the refrigerator.

    Bulgur with Roasted Red Peppers and Feta

1 cup bulgur
2 cups fat-free chicken broth
1/2 cup chopped onion
1/4 cup feta cheese
1/2 cup roasted red pepper
1 cup chopped cooked chicken breasts
1/2 cup chopped nuts

Coat a large skillet with vegetable oil spray. Brown bulgur and onion, stir-frying for 5 minutes over medium heat. Pour in vegetable or chicken broth and add roasted red pepper. Bring to a boil. Cover, reduce heat, and simmer until tender, about 10 minutes.

Stir in feta cheese; chicken, shrimp, or meat; and nuts. Cook over low heat until warm, about 2 minutes. Serve warm or cold.

Corny Muffins    

3/4 cup whole wheat flour
3/4 cup all-purpose flour
1/2 cup cornmeal
1 tablespoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup corn
1 cup buttermilk
1/4 cup honey
2 tablespoons vegetable oil
1 egg

Heat oven to 425 degrees. Spray muffin tins with vegetable oil. In a medium bowl stir together the flour, corn meal, baking powder,soda and salt. Add corn, stirring to blend. In a separate bowl, whisk together milk,honey, oil and egg. Add to dry ingredients, stirring to blend. Spoon into prepared tins, about 2/3 full. Bake until golden brown, about 15 minutes.

  Cream of Spinach Soup  

1 tablespoon olive oil
1 medium onion
2 medium potatoes
1 10 ounce package frozen chopped spinach
3 cups skim milk
dash salt
dash pepper
1/8 teaspoon nutmeg

Heat oil in a 3-quart saucepan. Add onions and potatoes. Stir occasionally and cook about 10 minutes. (Add a small amount of water if potatoes begin to stick to the pan.)

Add milk and spinach (no need to thaw). Reduce heat, cover and simmer about 20 minutes. The potatoes should be tender. If not, cook until they are. Blend in small batches in blender container until smooth. Reheat and season to taste.

    Curried Pumpkin Soup

vegetable oil spray
1 teaspoon minced garlic
1/2 cup chopped onion
2 tablespoons all-purpose flour
2 1/2 cups chicken broth
2 cups canned pumpkin
1 tablespoon curry powder
2 tablespoons honey
1/4 teaspoon ground ginger
1/4 teaspoon nutmeg
1 cup evaporated skim milk

Spray large saucepot with vegetable oil. Saute onion and garlic until tender, about 5 minutes. Stir in flour; gradually add broth, cooking over medium heat until slightly thickened, about 3-4 minutes. Stir in pumpkin. Add milk slowly while stirring until blended. Add honey, ginger, nutmeg, and curry. Continue to cook while stirring for 5-6 minutes or until mixture comes to a boil. Reduce heat and simmer for 5 minutes. Garnish with nuts and cinnamon.

Egg and Spinach Sandwiches    

1/2 cup egg substitute, liquid
2 tablespoons skim milk
1 teaspoon bacon bits
dash black pepper
vegetable oil spray
1 6-inch pita bread round
4 spinach leaves
2 (1 ounce) slices reduced fat cheddar cheese

In a small bowl, stir together egg substitute, milk, bacon bits, and pepper.

Spray a small skillet with vegetable oil spray, place over medium heat, and add egg mixture. Cook, stirring only occasionally, for 3-4 minutes or until eggs are thoroughly cooked, but still glossy and moist.

Line each pita half with 2 fresh spinach leaves and 1 slice of cheese. Spoon warm egg mixture into each pita pocket.

  Foiled Fish  

1 pound salmon fillet
1 tablespoon olive oil
1 teaspoon basil
1 teaspoon minced garlic
1 tablespoon pine nuts
2 tablespoons plain nonfat yogurt
1/2 cup shredded carrots
1/4 cup chopped onion
4 tomato slices
1 tablespoon lemon juice

Preheat oven to 400 degrees. Tear off 4 large sections of aluminum foil. Divide fish into four equal portions and place on the foil sheets. In a small bowl, combine oil, garlic, basil, pine nuts, and yogurt. Spread oil mixture over fish fillets. Top each fillet with carrots, onion, tomato slice, and lemon juice. Fold foil over fish to seal. Bake for 20-25 minutes.

    Granola Carrot Cookies

1/3 cup corn syrup
1/2 cup brown sugar
1 teaspoon vanilla
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1 1/2 cups lowfat granola
1 cup all-purpose flour
2 egg whites
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 small carrot
1/2 cup raisins

Combine corn syrup, sugar, vanilla and egg in bowl. Beat with fork until blended. Add remaining ingredients, stirring to blend.

Drop by rounded teaspoon onto cookie sheet. Bake at 350 degrees for 10 minutes.

Mediterranean Wrap    

3/4 cup chopped tomatoes
1 green onion
1 teaspoon lime juice
1 teaspoon minced garlic
1 cup cooked rice
2 tablespoons fresh basil
1 cup bell pepper
3/4 cup zucchini
3/4 cup yellow squash
1/4 cup chopped onion
2 tablespoons balsamic vinegar
2 teaspoons olive oil
4 (8 inch) flour tortillas
1/4 cup feta cheese

Preheat broiler.

Combine first four ingredients in a bowl and set aside.

Combine rice or bulgur and basil.

Arrange bell pepper, zucchini, yellow squash and 1/4 cup onion on a baking sheet. Broil for 6-7 minutes or until vegetables are browned; spoon into a large bowl. Drizzle vinegar and oil over vegetables, toss to coat.

Warm tortillas according to package directions. Spoon 1/4 cup rice mixture down center of each tortilla. Top with 1/2 cup roasted vegetables, 2 tablespoons tomato mixture and 1 tablespoon feta cheese; roll up.

  Middle East Spinach and Lentil Soup  

1 medium chopped onion
1 teaspoon minced garlic
1 tablespoon olive oil
1 cup lentils
1 cup water
2 bay leaves
2 14-16 ounce cans vegetable broth
1 14 1/2 ounce can diced tomatoes
1/2 cup orzo
1/4 pound fresh spinach

In large saucepan, heat olive oil. Add onion and garlic and cook about 3-5 minutes or until tender. Stir in lentils, water, bay leaves, and 1 can of vegetable broth. Bring to a boil. Reduce heat and simmer, covered, for 25 minutes.

Stir in remaining broth, tomatoes and orzo. Cook, uncovered, for about 20 minutes or until pasta in tender and soup is slightly thickened. Discard bay leaves.

Stir in spinach; remove from heat. Let stand 5 minutes or until spinach is wilted.

    Nacho Dip

1/2 cup Velveeta Light
1/2 cup salsa

Combine ingredients in small glass bowl. Microwave at medium heat until well blended, about 2-3 minutes. Stir after 1 minute.

Oatmeal Pancakes    

1 whole egg
2 egg whites
2 tablespoons vegetable oil
1 3/4 cups buttermilk
1 cup all-purpose flour
1 cup rolled oats
2 tablespoons brown sugar
1/2 teaspoon cinnamon
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt

Combine dry ingredients in a medium-sized bowl. In a small bowl, beat egg and egg white with a fork. Beat in vegetable oil until well mixed. Stir in buttermilk. Add liquid ingredients to dry ingredients and stir to blend.

Spoon about 1/4 cup batter on a hot, lightly greased griddle or skillet. Turn the pancakes when the tops are covered with bubbles and the edges look cooked.

  Pecan Coated Fish  

1 pound orange roughy fillets
2 tablespoons pecans
1/2 cup seasoned croutons
1 tablespoon olive oil

In a shallow bowl, combine croutons and pecans. Dredge fish in dry mixture. Heat oil in large nonstick skillet. Saute fish in oil for 4 minutes on each side.

    Potato Egg Skillet

1 teaspoon oil
1 cup potato, frozen
1 green onion
1 whole egg
2 egg whites
2 tablespoons skim milk
1 slice Canadian bacon
3 tablespoons reduced fat cheddar cheese

Heat oil in small skillet on medium-high heat. Add potatoes and onion; cook 6-8 minutes or until potatoes are brown, stirring occasionally. Spread potatoes to evenly cover bottom surface of skillet.

While potatoes are cooking, blend together egg, egg whites, milk, Canadian bacon, salt, and pepper with a fork in a small bowl. Pour egg mixture evenly over potatoes. Reduce heat to medium-low; cover skillet. Cook 6-8 minutes or until eggs are set. Remove from heat. Sprinkle with cheese.

Cut into wedges to serve.

Rosemary Chicken Strips    

1/2 cup reduced calorie Italian salad dressing
1/4 cup lemon juice
1 tablespoon minced garlic
2 tablespoons Worcestershire sauce
1 tablespoon rosemary
1/4 teaspoon pepper
8 skinless boneless chicken breast halves

In bowl, mix Italian dressing, lemon juice, garlic and Worcestershire sauce, rosemary and pepper. Pour over chicken strips and marinate for at least 30 minutes or overnight. Place strips in a broiler pan and pour marinade on top. Broil 10 minutes on each side or until done. Baste while cooking with marinade.

  Royal Chicken  

1 tablespoon olive oil
1 pound skinless boneless chicken breast
1/2 pound asparagus spears
1/2 cup chopped onion
1 medium red bell pepper
1 medium green pepper
1/2 pound fresh mushrooms
1/4 cup sherry
3/4 cup chicken broth
2 teaspoons cornstarch
3/4 cup evaporated skim milk
1/2 teaspoon salt
1/4 teaspoon pepper

In a 10 inch, saute chicken in olive oil until slightly browned on both sides, 5-7 minutes. Remove and place in a baking dish. Add asparagus to drippings in skillet. Cook over medium heat, stirring, until crisp-tender, about 2 minutes. Place in dish with chicken. Spray skillet with vegetable oil. Add peppers, onion and mushrooms, cooking until crispy tender, about 3 minutes. Stir in sherry and chicken broth. Bring to a boil, stirring occasionally, boil for 4 minutes to reduce liquid slightly. Mix together cornstarch and 1/2 and 1/2. Stir into skillet and bring to a boil. Reduce heat and simmer until slightly thickened, about 1 minute. Return chicken and asparagus to skillet, season with salt and pepper, and heat about 1 minute.

    Stir Fry Chicken and Snow Peas

2 chicken breasts without skin
3 teaspoons cornstarch
2 tablespoons dry sherry
1/4 cup water
4 ounces snow peas
1 cup sliced mushrooms
1 teaspoon minced garlic
1 teaspoon minced ginger
1/2 cup waterchestnuts
1/2 cup bamboo shoots
1/4 cup slivered almonds
vegetable oil spray

In a small bowl mix 1 teaspoon cornstarch, sherry, ginger, garlic and chicken. Allow to marinate for up to 30 minutes.

Heat a large skillet or wok, spray with vegetables oil spray. Saute chicken mixture for five minutes, stiring to coat with marinade. Add mushrooms and saute for 2 minutes. Add remaining ingredients and contine to stir fry for 3-4 minutes or until all vegetables are hot and chicken is no longer pink. Add remaining cornstarch, mixed with water and cook, stirring until sauce is thickened. Serve over rice.

Turkey Barley Soup    

1 cup onion
2 medium carrots
2 ribs celery
1 (14.5 ounce) can diced tomatoes
1 tablespoon minced garlic
2 bay leaves
2 cups turkey
1 cup barley
8 cups chicken broth
1/4 cup parsley

Saute onion, carrots and celery in skillet coated with vegetable spray, about 3 minutes. Add remaining ingredients, except parsley. Bring to a boil and simmer 45-50 minutes. Add parsley and continue to simmer for 5 minutes. Remove bay leaves.

  Whole Grain Muffins  

3/4 cup skim milk
3/4 cup all-Bran Cereal
1 whole egg
2 tablespoons vegetable oil
1/2 cup apple butter
1 cup rolled oats
2/3 cup all-purpose flour
1 tablespoon baking powder
1/4 teaspoon salt

Combine milk and bran cereal in medium-sized bowl; allow cereal to soften about 5 minutes. Add egg, oil, and apple butter; mix well. Combine remaining ingredients in a small bowl. Add to cereal mixture, mixing just until dry ingredients are moistened.

Fill 12 greased or paper-lined medium-sized muffin cups 2/3 full. Bake in preheated oven at 400 degrees about 15 minutes.

Yield: 1 dozen