Jan Tilley & Associates; San Antonio Dietitian http://www.myappetiteforlife.com Wed, 22 May 2013 19:11:35 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Jan’s Famous Frittata http://www.myappetiteforlife.com/2013/05/jans-famous-frittata/ http://www.myappetiteforlife.com/2013/05/jans-famous-frittata/#comments Wed, 01 May 2013 21:11:02 +0000 Sam http://www.myappetiteforlife.com/?p=2286  

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Jan’s Famous Frittata
Type: Breakfast
Serves: 4
 

Ingredients
  • 1 tablespoon olive oil
  • ½ cup diced red new potatoes
  • ½ cup sliced mushrooms
  • ½ cup diced zucchini
  • 2 green onions, thinly sliced
  • 2 tablespoons jalapeno, diced
  • ½ cup diced lean ham
  • 1 cup fresh baby spinach
  • 6 eggs
  • ¼ cup 1% milk
  • ½ cup reduced fat Cheddar cheese shreds
  • 2 tablespoons Parmesan cheese shreds
  • ½ teaspoon each salt and black pepper

Instructions
  1. Preheat oven to 350 degrees.
  2. Heat oil in small oven proof skillet. Add potatoes and cook for about 5 minutes; stirring occasionally. Add mushrooms and cook additional 3 minutes. Stir in zucchini, green onion, jalapeno and ham, stir-fry ingredients together for about 2 minutes. Add spinach, arrange ingredients evenly in bottom of skillet and remove from heat; set aside.
  3. In separate bowl, whisk together eggs, milk, cheeses, salt and pepper. Pour over ham mixture in skillet.
  4. Place skillet in oven and bake for about 20 minutes or until center of frittata is set.
  5. Top with tomatoes, avocado and salsa, if desired.

Notes
Optional Toppings: cherry tomatoes, halved; diced avocado & salsa

Nutrition Information
Calories: 240 Fat: 13g Carbohydrates: 9g Sodium: 790mg Fiber: 1g Protein: 20g Cholesterol: 340mg

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]]> http://www.myappetiteforlife.com/2013/05/jans-famous-frittata/feed/ 0 Crunchy Tuna Salad on Fresh Baby Spinach http://www.myappetiteforlife.com/2013/05/crunchy-tuna-salad-on-fresh-baby-spinach/ http://www.myappetiteforlife.com/2013/05/crunchy-tuna-salad-on-fresh-baby-spinach/#comments Wed, 01 May 2013 21:09:04 +0000 Sam http://www.myappetiteforlife.com/?p=2295  

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Crunchy Tuna Salad on Fresh Baby Spinach
Type: Salad
Serves: 4
 

Ingredients
  • 2 (5.5 oz cans) Albacore Tuna packed in water, drained
  • 3 hard boiled eggs, chopped
  • ½ cup finely chopped celery
  • ½ cup finely chopped apple
  • ¼ cup spicy sweet pickles, chopped
  • ¼ cup toasted pecans, chopped
  • ⅓ cup light mayonnaise
  • 1 tablespoon Dijon mustard
  • ½ teaspoon each salt and black pepper

Instructions
  1. In large bowl, combine tuna, egg, celery, apple, sweet pickles, and pecans.
  2. Add light mayonnaise, Dijon mustard, salt and pepper. Stir together and refrigerate until ready to use.
  3. To prepare salad, place 2 cups of baby spinach on a plate. Place 1 cup mound of tuna salad on top of spinach. Serve with cherry tomatoes and a 1 tablespoon drizzle of light balsamic vinaigrette.

Notes
Optional: baby spinach, cherry tomatoes, light balsamic vinaigrette

Nutrition Information
Calories: 220 Fat: 12g Carbohydrates: 8g Sodium: 800mg Fiber: 2g Protein: 21g Cholesterol: 135mg

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]]> http://www.myappetiteforlife.com/2013/05/crunchy-tuna-salad-on-fresh-baby-spinach/feed/ 0 Chicken Vermicelli http://www.myappetiteforlife.com/2013/05/chicken-vermicelli/ http://www.myappetiteforlife.com/2013/05/chicken-vermicelli/#comments Wed, 01 May 2013 20:36:53 +0000 Sam http://www.myappetiteforlife.com/?p=2273  

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Chicken Vermicelli
Type: Entree
Serves: 8
 

Ingredients
  • 1 (5 oz) box vermicelli
  • 1 cup chopped onion
  • 3 tablespoons butter
  • 4 bone-in chicken breasts, cooked and chopped (~3 cups cooked chicken)
  • 2½ cups low sodium chicken broth
  • 1 (14 oz) can Rotel Tomatoes with Green Chilies
  • ¼ teaspoon garlic powder
  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • 1 cup reduced-fat cheddar cheese shreds
  • 6 drops Tabasco sauce (optional)

Instructions
  1. Preheat oven to 350 degrees.
  2. In large Dutch oven, brown vermicelli and onion in butter; stirring constantly for 5 to 7 minutes.
  3. Stir in chicken, chicken broth, Rotel, garlic powder, salt, cumin, cheese and Tabasco.
  4. Pour mixture into 9 X 13 inch baking dish sprayed with cooking spray. Cover with foil and bake 20 minutes. Remove foil and bake an additional 10 minutes.

Nutrition Information
Calories: 270 Fat: 10g Carbohydrates: 21g Sodium: 790mg Fiber: 1g Protein: 24g Cholesterol: 70mg

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]]> http://www.myappetiteforlife.com/2013/05/chicken-vermicelli/feed/ 0 Salmon with Dijon Dill Sauce http://www.myappetiteforlife.com/2013/05/salmon-with-dijon-dill-sauce/ http://www.myappetiteforlife.com/2013/05/salmon-with-dijon-dill-sauce/#comments Wed, 01 May 2013 16:00:33 +0000 Sam http://www.myappetiteforlife.com/?p=2280  

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Salmon with Dijon Dill Sauce
Serves: 4
 

Ingredients
  • 4 (5 oz) salmon fillets, skin removed
  • ½ teaspoon salt
  • 1 tablespoon olive oil
  • 2 tablespoons butter
  • 1 small shallot, finely chopped
  • ½ cup white wine
  • 1 tablespoon Dijon mustard
  • 2 tablespoons roughly chopped fresh dill, plus more for garnishing
  • ⅛ teaspoon black pepper

Instructions
  1. Set broiler on high. Place the salmon on a foil-lined broiler pan and season with ¼ teaspoon of the salt.
  2. Broil until the salmon is the same color throughout and flakes easily, 7 to 10 minutes, depending on thickness.
  3. Meanwhile, in a medium saucepan, over medium-high heat, heat the oil and 1 tablespoon of the butter until it melts. Add the shallot and cook until softened; about 1 minute. Add the wine and cook until reduced by half, about 3 minutes.
  4. Reduce heat to low and whisk in the mustard, dill, pepper, and the remaining salt.
  5. Remove from heat. Cut the remaining butter into pieces, add to the sauce, and whisk until incorporated.
  6. Place the salmon on individual plates, spoon the sauce over the top, and sprinkle with additional dill.

Nutrition Information
Calories: 310 Fat: 12g Carbohydrates: 2g Sodium: 450mg Fiber: 0g Protein: 28g Cholesterol: 95mg

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]]> http://www.myappetiteforlife.com/2013/05/salmon-with-dijon-dill-sauce/feed/ 0 Orange Pineapple Cake http://www.myappetiteforlife.com/2013/04/orange-pineapple-cake/ http://www.myappetiteforlife.com/2013/04/orange-pineapple-cake/#comments Wed, 03 Apr 2013 20:32:57 +0000 Sam http://www.myappetiteforlife.com/?p=2266
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Orange Pineapple Cake
Type: Dessert
Serves: 24
 

Ingredients
  • Orange Pineapple Cake
  • 1 (18.25 oz) box yellow butter cake mix
  • 3 eggs
  • ¾ cup canola oil
  • 1 (11 oz) can mandarin oranges, undrained
  • Frosting
  • 1 (20 oz) can crushed pineapple in heavy syrup, undrained
  • 1 (3.4 oz) box instant vanilla pudding
  • ½ teaspoon vanilla
  • 1 (9oz) carton whipped topping

Instructions
  1. To prepare cake, in large bowl, mix together cake mix, eggs, oil, and mandarin oranges with juice.
  2. Pour batter evenly into 3 cake pans that have been lightly greased and lined with wax paper. Bake at 350 degrees for about 30 minutes or until golden brown and toothpick inserted into center of cake comes out clean. Allow cakes to cool in pan for about 10 minutes. Turn cakes onto wire rack, carefully remove wax paper liner, and allow to cool completely before frosting,
  3. To prepare frosting, whisk together pineapple with juice, dry instant pudding, and vanilla. Fold in whipped topping.
  4. Spread frosting between layers and stack carefully. Ice layer cake with remaining frosting and place cake in refrigerator.

Notes
Makes 24 slices (cut cake down middle, then cut each side into 12 slices…a small taste is all you need!)

Nutrition Information
Calories: 230 Fat: 12g Carbohydrates: 29g Sodium: 220mg Fiber: 0g Protein: 2g Cholesterol: 25mg

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]]> http://www.myappetiteforlife.com/2013/04/orange-pineapple-cake/feed/ 0 Mini Shepard’s Pie http://www.myappetiteforlife.com/2013/04/mini-shepards-pie/ http://www.myappetiteforlife.com/2013/04/mini-shepards-pie/#comments Wed, 03 Apr 2013 03:36:54 +0000 Sam http://www.myappetiteforlife.com/?p=2256
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Mini Shepard’s Pie
Type: Entree
Serves: 8
 

Ingredients
  • 1 (16.3 oz) can Grand’s Buttermilk Reduced Fat Biscuits
  • ¾ lb extra lean ground beef
  • 1 small onion, chopped fine
  • 1 teaspoon minced garlic
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 tablespoon all-purpose flour
  • ½ beef broth
  • 1 cup frozen green peas and carrots
  • 2 tablespoon fresh herbs (I use a mixture of parsley & rosemary)
  • 2 cups leftover mashed potatoes (or use Simply Potatoes)
  • 1 cup reduced-fat Cheddar cheese shreds

Instructions
  1. In extra-large muffin tins or individual soufflé cups, stretch and press 1 biscuit into each tin. Bake 400 degrees for 8 minutes (biscuits will not be fully cooked).
  2. In large skillet, brown ground beef. Add onion, garlic, salt and pepper and cook about 5 to 7 minutes over medium heat. Add flour; cook and stir an additional 2 to 3 minutes. Add beef broth, peas and carrots and fresh herbs; cook for 5 minutes until sauce begins to thicken and vegetables are tender.
  3. Assemble Shepherd’s Pie by placing about 3 tablespoons of meat mixture, topped with 3 tablespoons mashed potatoes and a sprinkling of cheese in each biscuit cup.
  4. Bake an additional 12 to 15 minutes or until cheese is melted and biscuits are golden brown.

Nutrition Information
Calories: 330 Fat: 9g Carbohydrates: 41g Sodium: 1080mg Fiber: 2g Protein: 20g Cholesterol: 35mg

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]]> http://www.myappetiteforlife.com/2013/04/mini-shepards-pie/feed/ 0 Chicken & Broccoli Alfredo http://www.myappetiteforlife.com/2013/04/chicken-broccoli-alfredo/ http://www.myappetiteforlife.com/2013/04/chicken-broccoli-alfredo/#comments Wed, 03 Apr 2013 03:35:07 +0000 Sam http://www.myappetiteforlife.com/?p=2261  

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Chicken & Broccoli Alfredo
Serves: 6
 

Ingredients
  • ½ pound uncooked whole wheat fettuccine*
  • 2 cups fresh broccoli florets
  • 1 pound boneless skinless chicken breast, cut into bite-sized pieces
  • ¼ cup Ken’s Light Italian Salad Dressing
  • 1 ½ cup 1% milk
  • 4 oz reduced fat cream cheese, cubed
  • ¼ cup grated Parmesan cheese
  • 1 tablespoon basil leaves, cut into thin strips

Instructions
  1. Cook pasta as directed on package. Add broccoli for the last 2 minutes.
  2. In a large skillet on medium heat, add chicken and salad dressing toss to coat. Cook and stir for 5 to 10 minutes or until chicken is cooked through. Stir in milk, cream cheese, and Parmesan cheese. Cook over low heat until mixture begins to simmer. Stir in basil and cook over low heat stirring constantly for 2 minutes.
  3. Drain pasta/broccoli mixture and stir carefully into chicken cream sauce.

Notes
*I use Barilla Plus!

Nutrition Information
Calories: 360 Fat: 10g Carbohydrates: 34g Sodium: 300mg Fiber: 5g Protein: 35g Cholesterol: 80mg

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]]> http://www.myappetiteforlife.com/2013/04/chicken-broccoli-alfredo/feed/ 0 Creamy Baked Chicken with Mushrooms http://www.myappetiteforlife.com/2013/04/creamy-baked-chicken-breasts/ http://www.myappetiteforlife.com/2013/04/creamy-baked-chicken-breasts/#comments Wed, 03 Apr 2013 03:34:16 +0000 Sam http://www.myappetiteforlife.com/?p=2214  

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Creamy Baked Chicken with Mushrooms
Type: Entree
Serves: 8
 

Ingredients
  • 8 (4 oz) skinless boneless chicken breasts halves
  • ½ teaspoon each salt and black pepper
  • 8 (1 oz) slices reduced fat Swiss cheese
  • 1 (8 oz) package fresh mushrooms, cleaned & sliced
  • 1 (10.75 oz) can Healthy Request Cream of Chicken Soup, undiluted
  • ¼ cup dry white wine
  • 1 cup herb seasoned stuffing mix
  • ¼ cup butter, melted

Instructions
  1. Spray 9 X 13 baking dish with cooking spray. Arrange chicken breast in dish and sprinkle evenly with salt and pepper. Top each with a cheese slice. Sprinkle with sliced mushrooms.
  2. In medium bowl, whisk together soup and wine. Spoon evenly over chicken mixture.
  3. In small microwave safe bowl, melt butter. Stir in dry stuffing mix. Sprinkle over chicken breasts.
  4. Bake, uncovered, at 275 degrees for 1 hour. Increase to 375 degrees and cook an additional 10 minutes or until top is slightly browned.

Nutrition Information
Calories: 290 Fat: 12g Carbohydrates: 12g Sodium: 650mg Fiber: 1 Protein: 32g Cholesterol: 95mg

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]]> http://www.myappetiteforlife.com/2013/04/creamy-baked-chicken-breasts/feed/ 0 Beef Barley Soup http://www.myappetiteforlife.com/2013/03/beef-barley-soup/ http://www.myappetiteforlife.com/2013/03/beef-barley-soup/#comments Wed, 06 Mar 2013 17:28:46 +0000 Sam http://www.myappetiteforlife.com/?p=2210  

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Beef Barley Soup
Type: Soup
Serves: 6
 

Ingredients
  • 1 lb. 95% lean ground beef
  • 1 small onion, chopped
  • 1 teaspoon garlic salt
  • ½ teaspoon black pepper
  • 1 cup each sliced carrots and celery
  • ½ cup red wine (or water if you prefer)
  • 6 cups low-sodium beef broth
  • 1 (14oz.) can diced tomatoes
  • ½ cup uncooked barley
  • ½ teaspoon dried basil
  • 1 bay leaf
  • 9 oz. package frozen mixed vegetables

Instructions
  1. In large Dutch oven, brown meat; add onion and cook until tender. Add seasonings.
  2. Stir in remaining ingredients except frozen vegetables. Cover; bring to a boil. Reduce heat; simmer about 1 hour, stirring occasionally. Add frozen vegetables; cook 10 minutes or until vegetables are tender. Additional water may be added if soup becomes too thick upon standing.

Nutrition Information
Calories: 280 Fat: 5g Carbohydrates: 25g Sodium: 870mg Fiber: 6 Protein: 27 Cholesterol: 55mg

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]]> http://www.myappetiteforlife.com/2013/03/beef-barley-soup/feed/ 0 Tuscan Shrimp with Lemon Orzo http://www.myappetiteforlife.com/2013/03/tuscan-shrimp-with-lemon-orzo/ http://www.myappetiteforlife.com/2013/03/tuscan-shrimp-with-lemon-orzo/#comments Wed, 06 Mar 2013 17:25:47 +0000 Sam http://www.myappetiteforlife.com/?p=2205  

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Tuscan Shrimp with Lemon Orzo
Type: Entree
Serves: 6
 

Ingredients
  • Tuscan Shrimp:
  • ¼ cup olive oil
  • ¼ cup fresh lemon juice
  • 1 teaspoon freshly ground pepper
  • 1 teaspoon dry mustard
  • 2 teaspoons Dijon mustard
  • 2 cloves garlic, lightly crushed
  • 1 small onion, diced
  • ½ cup Tuscan Pepperoncini peppers, chopped
  • ½ cup minced fresh basil
  • 1½ pounds extra-large shrimp (about 20 shrimp), peeled and deveined
  • 4 skewers
  • Lemon Orzo:
  • 8 oz. orzo pasta
  • 2 tablespoons olive oil
  • Zest of 1 lemons
  • Juice of 1 lemon
  • 2 tablespoons freshly grated Parmigiano-Reggiano cheese
  • ¼ teaspoon each salt & freshly ground pepper

Instructions
  1. Whisk together the olive oil, lemon juice, salt, pepper and mustards in a medium bowl. Stir in the garlic, onions, peppers and basil. Add the shrimp and toss to coast. Cover and refrigerate for 2 to 3 hours.
  2. Cook and drain the orzo according to package instructions. Place the orzo in a bowl, add the olive oil and let cool to room temperature. Add the lemon zest and juice to the orzo. Stir in the cheese and season with salt and pepper.
  3. Preheat the grill to medium-high. Remove the shrimp from the marinade and thread onto the skewers, through the head and tail. Discard the marinade. Grill for 2 to 3 minutes per side or until the shrimp turn pink. Serve over the Lemon Orzo.

Nutrition Information
Calories: 373 Fat: 12g Carbohydrates: 33g Sodium: 439mg Fiber: 1g Protein: 29g Cholesterol: 175mg

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