Chesapeake Sweet Potato Chowder

Makes 8 servings

Ingredients
4 cups sweet potato, diced
4 tbsp butter
16 ounces shrimp, peeled, boiled
8 ounces crab, shredded
1 cup onion, diced
2 cup carrot, diced
6 cups broth
1 cup celery, diced
1 cup fat free yogurt, plain
1 old bay seasoning
1 salt
1 pepper

Directions
1. Dice sweet potatoes and carrots very small
2. Saute shrimp,crab, onion and celery in butter with old bay seasoning.
3. Add broth and veggies.
4. Cook until potatoes and carrots are soft.
5. Add yogurt, salt and pepper to taste, and serve warm with dollop of sour cream and a crusty bread, like sourdough, for dipping.

Serving Size 459.7g
Calories 291
Calories from Fat 74
% Daily Value*
Total Fat 8.2g/13%
Saturated Fat 4.3g/21%
Trans Fat 0.0g
Cholesterol 155mg/52%
Sodium 930mg/39%
Total Carbohydrates 28.2g/9%
Dietary Fiber 4.6g/18%
Sugars 11.5g
Protein 25.6g

Vitamin A 484% • Vitamin C 42%
Calcium 18% • Iron 18%

Bananas Foster Cheesecake

Makes 12 servings

Important Notes:
-You have to add about 30 calories to the final number to be accurate because the recipe builder can't figure out how to break up a dry cake mix.
-Also to make it really evil buy caramel balls from the baking section of the store and press them into the crust before adding the cream cheese filling, and make sure to log the extra calories in that as well.
-I usually either dust the top with cinnimon or crizzle some ice cream caramel topping on this just to make it really pretty and presentable.
-This tastes best a little warm, if it made ahead of time, just pop it into the microwave for 10 or 15 seconds and you'll be good to go.

Ingredients
1 Supermoist Yellow Cake Mix, Dry
2 Eggs
1 package Cream Cheese
1 stick margarine
3 medium bananas
1/2 cup flour
2 tbs baking soda
1/2 cup sugar
3 tbs vanilla

Directions
1.combine cake mix, butter and one egg until crumbly and then press into the bottom of baking dish, 9x13 works for me.
2.cream other ingrediants and pour in on top
3.bake for 30 minutes at 350 or until toothpick comes out clean.


Amount Per Serving
Calories 190
Calories from Fat 98
% Daily Value*
Total Fat 10.9g/17%
Saturated Fat 3.1g/16%
Trans Fat 0.0g
Cholesterol 39mg/13%
Sodium 750mg/31%
Total Carbohydrates 19.8g/7%
Dietary Fiber 0.9g/4%
Sugars 12.4g
Protein 2.4g

Veggie Fritatas

Ingredients
1 1/2 cups egg beaters
2 cups zucchini, shredded
2 cups squash, shredded
1 1/2 cup green pepper
1/2 cup onion
1 cup Parmesan cheese, shredded

Directions
1. shred zucchini and squash with cheese grater.

2. Dice onion.

3. mix all ingredients

4. spoon into cup cake pan

5. bake at 350 for 45 minutes or until eggs are set.

6. serve three fritatas with sour cream or fat free plain yogurt.

Nutrition Facts
Serving Size 140.5g (3 Fritatas)
Amount Per Serving
Calories 109
Calories from Fat 48

% Daily Value*
Total Fat 5.3g/8%
Saturated Fat2.5g/13%
Trans Fat 0.0g
Cholesterol 11mg/4%
Sodium 281mg/12%
Total Carbohydrates 4.2g/1%
Dietary Fiber 1.0g/4%
Sugars 2.1g
Protein 11.4g
Vitamin A 8%
Vitamin C 40%
Calcium 18%
Iron 8%

Good points
# High in calcium
# High in pantothenic acid
# High in phosphorus
# High in riboflavin
# Very high in selenium
# Very high in vitamin C

Bad points
# High in saturated fat
# High in sodium

Broccoli Salad

Broccoli Salad


Nellie's Brocolli Salad Recipe
Makes 20 servings

Ingredients
2 cups brocolli, diced
2 cups cauliflower, diced
2/3 cup onion, diced
1 cup colby cheese, shredded
1 cup fat free yogurt, plain
12 ounces Turkey bacon
1/2 cup red wine vinegar
1 salt
1 pepper

Directions
Diced turkey and cook in skillet until crispy.
Mix red wine vinegar and yogurt with salt and pepper until well blended.
Combine all ingrediants and mix well.
Cover and refridgerate until serving.
Tip: This tastes better if made about 2 hours before serving, it gives the flavors a chance to combine.

Serving Size 70.4g
Amount Per Serving
Calories 63
Calories from Fat 23
% Daily Value*
Total Fat 2.5g/4%
Saturated Fat 1.2g/6%
Trans Fat 0.0g
Cholesterol 17mg/6%
Sodium 254mg11%
Total Carbohydrates 3.2g1%
Dietary Fiber 0.8g3%
Sugars 1.6g
Protein 6.1g
Vitamin A 6% • Vitamin C 25%
Calcium 7% • Iron 1%

Salmon Pasta with Squash and Tomatoes

Nellie's Salmon Pasta with Squash and Tomatoes Recipe

Makes 6 servings

Ingredients
18 ounces salmon
12 ounces whole wheat pasta
2 cups yellow squash
1 cup zucchini
1 cup grape tomatoes
1 onion
3 cloves garlic
1/2 cup cilantro, chopped
1 1/2 cups fat free yogurt
2 tbsp butter
1/2 cup lime juice
1/2 cup broth (seafood or whatever)
Directions

1. Prepare fish, lightly brush with evoo and salt and pepper, set aside.

2. Slice Veggies

3. Put Pasta on to boil

4. melt butter in large skillet

5. place squash, zucchini, tomatos, garlic, cilantro and onion in skillet

6. put lid on skillet and steam/saute about 10 minutes, stirring gently occasionally.

7. Add lime juice, broth and yogurt, mix gently and remove from heat.

8. Brush salmon lightly with olive oil and place in hot pan, lightly sear and remove when fully cooked.

Plate by layering pasta, veggies and then salmon, pour a little extra sauce on the top of the fish and enjoy, this dish keeps well in the fridge for up to 5 days, but does not freeze well, the whole wheat pasta noodles have an odd consistency after being defrosted. If you use enriched pasta this would not be an issue.



Nutrition Facts
Serving Size 284.1g
Amount Per Serving
Calories 475
Calories from Fat 145
Daily Value*
Total Fat 16.1g/25%
Saturated Fat 4.7g/24%
Trans Fat 0.0g
Cholesterol 65mg/22%
Sodium 143mg/6%
Total Carbohydrates 51.3g/17%
Dietary Fiber 6.0g/24%
Sugars 8.5g
Protein 30.4g

Pumpkin Muffins

French Toast

Click here for French Toast
Ingredients
16 slices healthy life bread
1 cup egg beaters
1 cup silk
1 tbsp vanilla
1 tbsp cinnamon

Directions
1. Mix egg beaters, silk, vanilla and cinnamon in a shallow wide bowl (big enough for bread to lay flat in)
2. Heat frying pan on stove
3. briefly dip both sides of bread in silk egg mixture
4. put in pan and cook until brown, flip over, repeat.
5. Serve immediately or store in the fridge or freezer for up to a week.

Nutrition Facts
Serving Size 84.3g (4 slices)
Amount Per Serving
Calories 97
Calories from Fat 17

% Daily Value*
Total Fat1.9g/3%
Saturated Fat0.4g/2%
Trans Fat 0.0g
Cholesterol 0mg/0%
Sodium 194mg/8%
Total Carbohydrates 12.1g/4%
Dietary Fiber 1.5g/6%
Sugars 2.2g
Protein 6.0g
Vitamin A 4%
Vitamin C 0%
Calcium 10%
Iron 9%

Good points
# Low in saturated fat
# Very low in cholesterol
# High in manganese
# High in riboflavin
# High in selenium

Bad points
# Contains alcohol

Shrimp and Corn Risotto

Curried Chicken and Squash

Ingredients
12 ounces chicken, roasted
2 tbs butter
1 tomato, diced
1 onion diced
3 tbs cilantro
1 cup couscous, un-cooked
4 tbs plain yogurt, fat free
3 cloves garlic
3 cups yellow squash, diced
2 tbs curry powder
1 salt pepper

Directions
1. brown chicken in large skillet with butter, 1 tbsp minced garlic and 1/4 cup diced onions.
2. Start water boiling for couscous.
3. Remove chicken from pan, place in oven to keep warm.
4. Add squash, curry powder, remaining garlic and half of tomatoes and onions to skillet and saute with leftover butter and garlic/onion mixture until squash is cooked , but still has crunch, about 10 minutes. Add yogurt and the remaining onions and tomatoes
5. prepare couscous
6. Plate by making a bed of couscous, adding veggies and sauce and topping with chicken.

Nutrition Facts
Serving Size 284.6g
Amount Per Serving
Calories 393
Calories from Fat 86
% Daily Value*
Total Fat 9.5g/15%
Saturated Fat 4.7g/23%
Trans Fat 0.0g
Cholesterol 82mg/27%
Sodium 122mg/5%
Total Carbohydrates 43.2g/14%
Dietary Fiber 4.9g/20%
Sugars 4.3g
Protein 33.1g
Vitamin A 12%
Vitamin C 33%
Calcium 9%
Iron 14%

* Based on a 2000 calorie diet

Good points
# Low in sodium
# High in niacin
# High in selenium
# High in vitamin B6
# High in vitamin C

Pot Luck Coleslaw

They'll never know its diet food!!!

Makes 12 servings
I use both green and red cabbage as well as red onions in this slaw to make the taste really pop.

Ingredients
5 cups cabbage, diced
1 cup onion, diced
2 carrots, shredded
2 cloves garlic, diced
1/3 cup flax seeds, toasted, ground
1 tsp salt
2 tsp. pepper
1 cup fat free plain yogurt
1/3 cup apple cider vinegar
2 tsp. lemon juice

Directions
-Ensure all veggies are chopped very small
-combine all ingediants and mix well
-make the slaw at least three hours before servng to get the best flavor.
-salt and pepper to taste.

Nutrition Facts
Calories 51
Calories from Fat 17
% Daily Value*
Total Fat 1.9g/3%
Saturated Fat 0.2g/1%
Trans Fat 0.0g
Cholesterol 0mg/0%
Sodium 221mg/9%
Total Carbohydrates 6.9g/2%
Dietary Fiber 2.7g/11%
Sugars 3.3g
Protein 2.3g

Vitamin A 35% • Vitamin C 21%
Calcium 7% • Iron 3%

* Based on a 2000 calorie diet

Nutrition Grade
96% confidence

Good points
Low in saturated fat
No cholesterol
High in calcium
Very high in dietary fiber
High in manganese
High in magnesium
High in phosphorus
High in potassium
High in thiamin
Very high in vitamin A
Very high in vitamin C

Bad points
High in sodium
High in sugar

Salsa

My Homemade Salsa,
4 roma tomatoes, diced
1 vidalia onion, diced
4 cloves garlic, diced
5 tbsp fresh cilantro, chopped
2 limes, juiced
1 yellow bell pepper
3 jalepenos, diced with seeds and membrane removed
salt
pepper

1. diced all veggies very small
2. combine all ingrediants.
3. Refridgerate and serve

I didn't do the calories for this because for about a half cups its less than 30 calories.

Creamy Black Bean Soup

Chunky Chili

Chicken and Dumplings

Veggie Burgers

Bananas Foster Cheesecake

Asian Style Stir Fry with "rice"

Turkey Meatloaf with Crimini Mushroom Gravy

Introductions

From the ashes of the Lost Art Goddess rises the new cook book blog that should work very well. The reason for the split is that this blog will make a cook book and the other will turn into a diary, it will be better I promise.