Jan Tilley & Associates; San Antonio Dietitian

Jan on Fox 29

Wed, 22 Feb 2012 18:46:54 +0000

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Bruschetta Orzo Salad

Wed, 01 Feb 2012 15:56:40 +0000

Bruschetta Orzo Salad

Type: Salad

Author: Jan Tilley

Ingredients

1 cup dry orzo pasta
2 tomatoes, chopped
1 small zucchini, chopped
1/3 cup finely chopped red onion
1/3 cup fresh basil leaves, chopped
2 ½ tablespoons balsamic vinegar
2 cloves garlic, finely chopped
1 ½ tablespoons olive oil

Instructions

Cook orzo according to package directions; drain and set aside.
In large bowl, combine all ingredients. Cover and chill at least 1 hour before serving.

Notes

Makes 4 servings

Nutrition Information
270 calories, 6 grams fat, 0 mg cholesterol, 10 mg sodium,
47 grams carbohydrate, 3 grams fiber, 8 grams protein

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Slow-Cooker Basil Chicken

Susan — Wed, 01 Feb 2012 15:08:12 +0000

Slow-Cooker Basil Chicken

Type: Entree, Main

Ingredients

2 cups fresh sliced mushrooms
2 cups red and yellow bell peppers, cut into strips
1 large sweet onion, thinly sliced
8 sliced bacon, cooked and chopped
4 cloves garlic, minced
3 tablespoons tapioca, crushed
8 skinless, boneless chicken breast halves
1 cup chicken broth
1/2 cup dry white wine
1 pound fresh asparagus spears
1/3 cup whipping cream
1/2 cup snipped fresh basil
4 cups hot cooked orzo pasta
1/4 cup grated Parmesan cheese

Instructions

In slow-cooker, place mushrooms, peppers, onion slices, bacon and garlic. Sprinkle with tapioca. Place chicken on top.
Pour broth and wine over all. Cover and cook on high for 4 hours or on low for 7 hours.
Snap off and discard woody bases from asparagus. Cut into 2 to 3 inch lengths. If cooking on low, turn to high and stir in asparagus, cream and basil. Cover and cook an additional 30 minutes.
Serve over hot cooked orzo. Sprinkle each serving with 1/2 tablespoon of Parmesan cheese.

Notes

Makes 8 servings

Nutrition Information
450 calories, 11 grams fat, 100 mg cholesterol, 220 mg sodium,
44 grams carbohydrate, 4 grams fiber, 41 grams protein

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Cherries Jubilee

Susan — Wed, 01 Feb 2012 14:21:18 +0000

Easy Cherries Jubilee

Type: Dessert

Ingredients

1 (15 oz) can pitted Bing cherries in syrup
1 (14.5 oz) can pitted tart cherries in water
2 tablespoons cornstarch
1/4 cup sugar
1/2 teaspoon ground allspice
3 tablespoons black raspberry liqueur
3 tablespoons brandy
3 tablespoons chocolate liqueur
3 cups light vanilla ice cream

Instructions

Combine cherries in a heavy non-aluminum 3-quart saucepan; reserve 6 tablespoons syrup. Stir together cornstarch and reserved syrup.
Stir together sugar and allspice; add to cherries, and bring to a boil over medium heat. Reduce heat to low; add cornstarch mixture, and cook, stirring constantly, 2 to 3 minutes or until mixture is thickened and slightly clear. Remove from heat. Stir in raspberry liqueur and brandy; return to heat and cook over medium heat, stirring constantly, 1 minute.
Place 1/2 tablespoon chocolate liqueur in each of 6 serving dishes, and top with 1/2 cup ice cream. Pour cherry mixture over ice cream in each dish.

Notes

Makes 6 servings

Nutrition Information
340 calories, 7 grams fat, 40 mg cholesterol, 70 mg sodium,
58 grams carbohydrate, 3 grams fiber, 5 grams protein

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Chocolate-Kahlua Mousse Parfait

Susan — Wed, 01 Feb 2012 04:08:09 +0000

Chocolate-Kahlua Mousse Parfait

Type: Dessert

Ingredients

1/2 cup plus 1 tablespoon very cold fat-free milk
1/4 cup Kahlua or other coffee-flavored liqueur
1 envelope (1.5 oz) sugar-free, low fat chocolate mousse mix
1 tablespoon unsweetened cocoa powder
2 chocolate graham crackers, crushed into fine crumbs
1 cup thawed fat-free frozen whipped topping

Instructions

In a large mixing bowl, combine milk, Kahlua, mousse mix, and cocoa. With an electric mixer, whip on low speed until blended. Slowly increased the mixer to high speed, whipping for 5 minutes or until fluffy.
In each of 4 large wine glasses, layer 1/4 cup of the mousses, 2 teaspoons of crumbs, and 2 tablespoons of topping. Repeat layering once more, using remaining ingredients except for about 1/8 teaspoon of graham cracker crumbs. Sprinkle these on the top.
Refrigerate for at least 2 hours before serving.

Notes

Makes 4 servings

Nutrition Information
190 calories, 4.5 grams fat, 0 mg cholesterol, 90 mg sodium,
28 grams carbohydrate, 1 gram fiber, 3 grams protein,

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Smart Snacking is Key to Maintaining Healthy Weight

Sun, 15 Jan 2012 17:06:51 +0000

Are you determined that 2010 is your year to achieve and maintain a healthy weight? If so, the best choice you can make is to become a ‘smart snacker’! Eating three small snacks (about 150 calories each) a day will help keep you feeling full and prevent the feeling that you are depriving yourself of the energy you need to operate at your best.

Here are some easy snack ideas to make healthy snacking part of your everyday routine:

6 oz low fat yogurt sprinkled with 1 tablespoon of almonds
Whole grain pita triangles with 2 tablespoons hummus
Small scoop of lowfat cottage cheese with topped with fruit
3 oz packet of tuna with 6 whole grain crackers
½ peanut butter sandwich on whole grain bread
3 cups light microwave popcorn with small handful of peanuts
Lowfat mozzarella cheese stick with a piece of fruit
Lowfat beef jerky with low sodium V-8 Juice
Trail Mix: almonds, dried fruit, shredded wheat squares

These options will help you get the most vitamins, minerals and other nutrients your body needs while keeping the calories to a minimum. I challenge you to plan one of these snack ideas into your day for a morning, afternoon and bedtime snack for one week. You’ll be amazed at how awesome you feel!

Win Big with 30 Minute Meals

Mon, 09 Jan 2012 17:06:43 +0000

Cooking doesn’t have to be an all day process; it can be something that you do in thirty minutes or less when you get home from work. Choose things that are precut, premixed, or frozen for your convenience. Be sure to check the food label of the premixed or frozen items to ensure that extra salt and fat has not been added in the form of sauces or seasoning. There are many side dishes and frozen vegetables that can be prepared within minutes to go with a nice piece of grilled lean meat. Frozen spinach and mixed vegetables are very versatile and can be added to almost any dish for more color. Many brown rice bags can be heated up in less than two minutes and you can add diced tomatoes, peppers, onions, and chili powder to make it your own.

Herbs and spices are a great way to add color and flavor to foods without adding fat or sodium. Rosemary goes great with chicken and makes the dish smell wonderful. Cumin goes well with chili or soups, giving them a rich savory flavor. If you want an Italian flavor try adding garlic and oregano to dishes.

It is important to go into the week knowing what you are preparing. Pick four or five dishes for the week and go grocery shopping with those in mind. By being prepared you can enjoy the cooking experience and not stress over what to fix.

Chicken with Snow Peas

Recipe Type: Main

Author: Jan Tilley

Prep time: 10 mins

Cook time: 20 mins

Total time: 30 mins

Serves: 2

Ingredients

2 Boneless, Skinless Chicken Breasts
1 tsp olive oil
1 cup diced celery
1 ½ cup thawed, frozen diced onion
1 cup thawed, frozen snow peas
cup canned sliced water chestnuts
cup chicken broth
1 Tbsp soy sauce
1 tsp cornstarch
1 tsp sugar

Instructions

Cut chicken breasts into strips and sauté in hot oil with salt and pepper until lightly browned. Add celery, onion, pea pods, water chestnuts and 2 Tbsp broth. Cover and cook 1 ½ minutes. Combine soy sauce, cornstarch, and sugar. Stir into the chicken mixture. Gradually add remaining chicken broth and stir constantly until thickened. Serve over a warm bed of brown rice.

Quick Exercises to Slim Down on Great Day SA

Thu, 05 Jan 2012 19:25:09 +0000

Acorn Squash Soup

Mon, 02 Jan 2012 22:07:23 +0000

Acorn Squash Soup

Type: Appetizer/Snack

Ingredients

3 acorn squash
3 carrots, scraped and sliced
1 medium onion, sliced
3 1/2 cups canned ready-to-use 99% fat free chicken broth, divided
1/3 cup water, divided
2 tablespoons butter
1 tablespoon all-purpose flour
1/3 cup sherry
1 teaspoon salt
1 teaspoon black pepper
1/2 teaspoon ground nutmeg
1/8 teaspoon paprika
Dash of ground all spice
Dash of ground red pepper
1 cup fat free half-and-half
Garnish: fresh thyme sprigs

Instructions

Cut each squash in half lengthwise; remove seeds.
Place halves, cut side down, in a shallow pan; add hot water to pan to a depth of 1 inch.
Bake, uncovered, at 350 degrees for 1 hour or until tender.
Drain squash halves on paper towels, cut side down. Scoop out pulp; discard shells.
Cook carrots and onion in boiling water to cover 12 to 15 minutes or until very tender; drain.
Combine half of carrot mixture, half of reserved squash pulp, 1/2 chicken broth, and half of water in container of an electric blender; process until smooth. Repeat procedure with remaining carrot mixture, pulp, 1/2 cut chicken broth, and water; set aside.
Melt butter in a Dutch oven over low heat; add flour, stirring until smooth.
Cook, stirring constantly, 1 minute. Gradually add pureed mixture, remaining 2 1/2 cups chicken broth, sherry, and next 6 ingredients; bring to a boil over medium heat.
Cover, reduce heat, and simmer 1 hour, stirring occasionally.
Stir in half-and-half; cook until thoroughly heated. (Do not boil.)
Ladle soup into individual bowls; garnish if desired.

Notes

Makes 12 servings

Nutrition Information
110 calories, 2 grams fat, 5 mg cholesterol, 500 mg sodium,
20 grams carbohydrate, 2 grams fiber, 2 grams protein

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5 Hour Stew

Mon, 02 Jan 2012 19:35:12 +0000

5 Hour Stew

Type: Stew

Author: Jan Tilley

Ingredients

2 pounds USDA select boneless rump roast
2 cups carrots, sliced
2 cups potatoes, cubed
2 cups celery, chopped
2 cups onion, chopped
2 cups V8 juice + 4 cups water
2 tablespoons Worcestershire sauce
2 teaspoons each sugar and salt
2 bay leaves
3 tablespoons minute tapioca

Instructions

Cut roast into 1-inch cubes
Mix all ingredients together in large oven-proof casserole.
Bake at 250 degrees for 5 hours. Remove bay leaves and serve.

Notes

Makes 8 servings

Nutrition Information
280 calories, 9 grams fat, 70 mg cholesterol, 821 mg sodium,
23 grams carbohydrate, 3 grams fiber, 26 gram protein

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