Yummy Yummy For My Tummy, Light And Delicious Too

do0rdiet.blogspot.com
by Christina2009


Slowly but surely I have begun to incorporate healthy features into my family's meals. I have been successful at keeping all the flavor, taste, and texture of a few dishes while cutting the calories and fat. Here are two of the recipes that, while my family may not realize are altered, My Food Log and I do.

Just Like Betty's Tuna Noodle Casserole
This recipe for Tuna Casserole really sticks to your ribs. It's also quick and easy to prepare. It tastes so much like Betty Crocker's recipe that I really couldn't tell a difference. Also, this recipe yields 4 large servings instead of Betty's 6. This will also save about 200 calories per serving.
Ingredients:
1 10.5 oz can condensed cream of mushroom soup (store brand)
1/2 c. skim milk (store brand)
1 c. uncooked elbow macaroni (store brand)
1 c. (4 oz.) shredded or cubed 50% reduced fat cheddar cheese (Cabot's Vermont Sharp)
12 oz. white albacore or lite chunk tuna packed in water - drained (Starkist)
1 c. frozen peas (store brand)
1/2 c. crushed corn flakes, usually 1 c. before crushing (Kellog's) - see tip below***
1 tbls. lite margarine (I Can't Believe It's Not Butter Lite)

Preheat oven to 350
Cook macaroni according to package directions (usually boil for 8-10 minutes)
Set peas out to thaw
Meanwhile mix milk and soup (try using a fork or whisk, but don't froth)
Drain and rinse macaroni in cool water
Mix all ingredients except corn flakes and margarine
Pour mixture into 1.5 quart casserole dish and smooth over top
Place in oven for 20 minutes
While that's cooking melt margarine and mix with crushed corn flakes (try the fork again)
Remove casserole from oven after 20 minutes and cover with corn flake mixture
Cook 10 minutes more
Remove from oven and let stand for 5 minutes
Serve and gobble down!

Makes 4 large servings 414 Calories 12 grams fat

Good as Granny's Green Bean Casserole
This recipe will really surprise. It's got all the savory flavor like Granny's but about 60 fewer
calories.
Ingredients:
2 14.5 or 15 oz cans of fresh cut green beans - drained (Del Monte)
or 2 16 oz bags of fresh green beans - cook as directed by Granny
1 10.5 can condensed cream of celery soup (store brand)
1/2 c. skim milk
1/8 tsp. black pepper (store brand)
2 tsp. spicy dijon mustard (French's)
3/4 c. crushed cornflakes - usually 1 1/2 c. before crushing (Kellog's) - see tip below***
1/2 tsp. onion powder to taste (store brand)
1/4 tsp. garlic powder to taste (store brand)
1/4 c. parmesan cheese (store brand)

Preheat oven to 350
In a 2 quart casserole dish, mix milk and soup (try using a fork or whisk)
Stir in green beans, black pepper, and dijon mustard then smooth top
In a separate bowl combine crushed cornflakes, parmesan cheese, onion powder and garlic powder
Spread cornflake mixture over top of casserole
Place in oven for 30 - 40 minutes until hot and bubbly
Remove from oven and let stand for 5 minutes
Serves and gobble down!

Makes about 6 3/4 c. servings 107 Calories 3 grams of fat

*** Tip ***
For an easy and mess free way to crush cornflakes place whole flakes in a zip tight sandwich size plastic bag. Leaving one corner of bag open, squeeze out most extra air. Seal that corner and make sure entire seal is tight. Use a rolling pin to roll over the bag until desired consistency is achieved. I prefer a fine crush. You can then use the same bag to mix in other dry ingredients when called for.

Here's to yummy eating and We Can Do It!





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One Pound Of Flesh

do0rdiet.blogspot.com
by Christina_2009

How do get those 9 servings of fruits and veggies a day? It might help to think about it in terms of cups. Guys and gals need different amounts. Your age will also help determine how much you need. Everyone over the age of 2 needs at least a pound (2 cups) of flesh and preferably fresh fruit and vegetables every day. Although, keep in mind that frozen, fresh, dried, canned, fruits and vegetables all count as servings. Keep reading to find out how much you need.

Ladies First
Age 2: 1 cup each
Age 4: 1 cup fruit and 1 1/2 cups veg
Age 9: 1 1/2 cups fruit and 2 cups veg
Age 14: 1 1/2 cups fruit and 2 1/2 cups veg
Age 19: 2 cups fruit and 2 1/2 cups veg
Age 31: 1 1/2 cups fruit and 2 1/2 cups veg
Age 51: 1 1/2 cups fruit and 2 cups veg

Fellas
Age 2: 1 cup each
Age 4: 1 1/2 cups fruit and 1 1/2 cups veg
Age 9: 1 1/2 cups fruit and 2 1/2 cups veg
Age 14: 2 cups fruit and 3 cups veg
Age 19: same as age 14 and remains same until age 51
Age 51: 2 cups fruit and 2 1/2 cups veg

Good to know, but how much is a cup? Better still, how much is 1/2 cup? 1/2 cup servings are generally better because that gives more opportunity for variety. And variety is important to help get all the vitamins and minerals we need.

Examples of one cup servings are:
one large orange - all flesh, no rind, no seeds
one large ear of corn - all kernels no husk
one large sweet potato - all flesh, no skin

Examples of 1/2 cup servings are:
one large bunch of grapes - about 16
baby carrots - about 6
strawberries - 4 large, no tops

for more examples visit 5aday.gov
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