A Yummy, Salty, Crunchy...and Healthy! Snack

I've been making these Garlic Parmesan Roasted Chickpeas from Sugar-Free Mom for a few months now.  They are such a yummy, crunchy snack, and they're a cinch to whip up.  No preservatives or artificial ingredients here, and they satisfy your salty snack cravings {well, they satisfy mine anyway!}.  Last night I was flipping through a magazine that listed some Dr. Oz health tips ~ and his tip for a healthy snack?  Roasted chickpeas!  If it's good enough for Dr. Oz, it must be good enough for all of us, so I knew I had to pass along this recipe.

You might have to play around a bit with the cooking time of the chickpeas ~ 60 minutes was just a tad too long in my oven, but 45 and 50 minutes left the beans without enough "crunch".  {Tasty nonetheless, though}.  I'm thinking 55 minutes next time will be just perfect.

There's little danger of these yummies hanging out on your shelf for too long {they're addictive!}, but if you don't gobble them all in a day or two, they will get a bit softer over time.

The roasted chickpeas I'm nibbling on as I type this!

Garlic Parmesan Roasted Chickpeas

Ingredients

2      cans {15.5 oz each} garbanzo beans, rinsed and drained

1/2   cup grated Parmesan cheese

1      tsp minced garlic {or more, to taste}

1      Tbsp extra virgin olive oil

1/2   tsp salt

        pepper, to taste

Directions

Drain the beans and rinse them well.  Lay them on paper towels to dry for about 30 minutes.

Preheat oven to 400 degrees F.  In a bowl, mix together oil, garlic, salt and cheese until crumbly and oil is absorbed.  Add beans to bowl and toss to coat with mixture.

Lay beans on a baking sheet and bake for 45-60 minutes {until golden and crispy}.

Enjoy!

For nutritional information or to see Sugar-Free Mom's original post, click here.

xoxo

Bean

Yummy "Fettuccine" Dish!

Yes, "fettuccine" is in quotes.  Why?  Because this post is all about a Hungry Girl pasta swap that uses tofu shirataki noodles instead of real pasta.  Wait...keep reading!!!

Okay, it took me a good six months of reading my daily Hungry Girl email newsletters {where she often touts the amazing product that is the tofu shirataki noodle} before I actually worked up the courage to give this recipe a whirl.  For most of us, when we think "tofu" we think "ew".  I'd never actually tried anything tofu before, but I still thought "ew".  But sometimes you've got to step outside the box a little and try something different;  you never know if you don't try!  Hungry Girl offers a million and one {this might be a slight exaggeration...but only slight} recipes that utilize tofu shirataki noodles; the one she boasts about most often, however, is her Hungry Girlfredo.

There is nothing healthy about Fettuccine Alfredo.  Nothing.  Well, okay, the gallons of cream do have calcium...but that's about it.  Depending on the brand of pasta you use, a cup of white or whole wheat traditional noodles will cost you around 40 carbs {and who really has ONE cup of pasta?  Anyone?}.  Now, carbs are good for you; carbs are great for you, actually ~ they provide your body and your brain with the fuel you need to exercise, think, and function.  But carbs are in everything, not just grains ~ carbs are in fruits, vegetables, and dairy products, as well as breads, pastas, and other grains.  When you're trying to cut back on calorie intake and not go overboard on the starches, these tofu noodles make a great swap for traditional pasta ~ at 40 calories and 6 grams of carbs for a whole bag of noodles, how can you go wrong?

 I found the House Foods Tofu Shirataki Noodles that Hungry Girl recommends at my local Whole Foods {my Stop and Shop doesn't carry them}.  They were in the dairy/refrigerated aisle near the other tofu products.  The secret to these suckers is to dry, dry, dry them!  Open the package, dump the noodles into a colander, rinse them thoroughly, and spend at least the next five minutes patting them dry with paper towels.  These noodles hold onto a lot of water, and if you don't dry them thoroughly, you will wind up with a watery "Alfredo" sauce ~ not the effect you're going for.

Would you fool friends in a blindfolded taste-test into thinking that this is real-deal, made-by-an-Italian (or even made-by-the-Olive-Garden} Fettuccine Alfredo?  No, I don't think you would.  The texture is a bit different {these noodles are a little chewier than traditional pasta}, and of course this dish isn't doused in cream sauce.  But with a bit of salt and pepper for seasoning {I use garlic salt as well ~ yummy!}, this really does make a great, livable substitute.  I prefer to have mine with some grilled chicken, but plain works just as well.

A serving of Hungry Girlfredo {the entire recipe} has 99 calories and 2 Weight Watchers PointsPlus.  For the rest of the nutritional information, check out Hungry Girl's post here.

Hungry Girl's Hungry Girlfredo

Ingredients
1 package House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute
1 wedge Laughing Cow Light Creamy Swiss cheese
2 tsp reduced-fat Parmesan-style grated topping
1 tsp fat-free sour cream
Optional:  salt and black pepper {*I also use some garlic salt or powder}

Directions
Use a strainer to rinse and drain shirataki noodles well.  Pat dry.  In a microwave-safe bowl, microwave for one minute.  Dry as thoroughly as possible, using paper towels.  Cut noodles up a bit, using kitchen shears or a knife.

Add cheese wedge, grated topping, and sour cream, breaking the cheese wedge into pieces as you add it.  Microwave for one minute.

Stir well.  If you'd like, season to taste with salt and pepper.  Enjoy!



Looking for some other tofu shirataki noodle recipes?  They come in fettuccine, spaghetti and angel-hair shapes {and macaroni, but that's newer and hard to find}, and Hungry Girl has plenty of recipes for them.  Follow this link for more HG tofu noodle recipes, or type "shirataki" into the search bar on the Hungry Girl website.  {Hint:  the "Know Your Noodles" guide has links to about a half-dozen of her past tofu noodle recipes}.  I've also tried the So Low Mein with Chicken recipe {even better warmed up for lunch the next day}, and the hubby and I are planning to whip up the Humungous Shrimp and Veggie Noodle-Fry this week {both use the spaghetti-shaped shirataki noodles}.

I know the word "tofu" is scary to some, but with the Hungry Girl recipes, you'll find that you can slash the calories on some of your favorite dishes instead of giving them up entirely!

Enjoy!

xoxo
Bean


photo credit:  hungry-girl.com

{Guilt-Free} Shamrock Shake!

Last week I told you about Dashing Dish's amazing I Can't Believe It's Not a Milkshake protein shakes {good for a meal or a snack, with calorie counts and Weight Watchers PointsPlus included!}.  This week, Dashing Dish rolled out their Shamrock Protein Shake.  It's on the lower end, calorie- and Points-wise, of all her shakes {180 calories and 5 PointsPlus!} and promises to give McDonald's famed Shamrock Shake a run for it's money.  {The McDonald's stats, by the way ~ 540 calories for the 12 ounce shake; 680 for the 16 ounce; and 840 for the 22 ounce!  And you don't even want to know about the sugar counts.}

This shake is easy-peasy to throw together ~ water, ice, protein powder, no-cal sweetener {I use Truvia}, lowfat cottage cheese, mint extract, and food coloring.  You could add some sugar-free pudding mix as well {pistachio would give it the green color, or vanilla would just add a boost of flavor and creaminess}.  As I said in the original post ~ don't be afraid to use the cottage cheese if you aren't a cottage cheese fan!  I don't like eating cottage cheese at all, but you don't taste it and it's what gives the shake it's milkshake-like texture {plus gives you some protein and calcium!}

I didn't have time to make my shake for breakfast this morning {sad face}, but at 180 calories, this Shamrock Protein Shake will be the perfect afternoon snack when I get home from work!

Dashing Dish Shamrock Protein Shake

Combine all ingredients in a blender.  Use the "pulse" option of your blender, especially in the beginning, so that your blender motor doesn't burn out trying to chop up the ice.  Remember ~ more water/less ice = "drinkable" shake; less water/more ice = "spoonable" shake.

Ingredients
1/2 cup         lowfat cottage cheese
1 scoop        vanilla protein powder {around 100 cal/scoop}
2-3 packets  sweetener
1/2 cup         to 1 cup water
5-10             ice cubes
1/8 tsp          mint extract {this stuff is strong!}
                    green food coloring {a few drops}

optional:  1-2 Tbsp sugar-free instant pistachio pudding mix


Here is Dashing Dish's original post.  And if you're looking to get all sugared-up with your festive Irish treats this weekend, try these Frosted Irish Cream Brownies!

Enjoy, lads and lassies!

xoxo
Bean

{photo credit:  dashingdish.com}

How about a Milkshake -- For Breakfast?

...and, it's healthy!

Okay, what?  Let's start at the beginning, shall we?  I was blog-hopping the other day, following one link to the next and getting introduced to some pretty fabulous food bloggers.  I landed on Dashing Dish, a blog that offers "healthy alternatives to the food you crave".  {Some examples ~ guacamole, lemondrop cupcakes, loaded pasta salad, and banana bread french toast...hello!}.  Dashing Dish is run by a girl named Katie who could not be any more adorable if she tried; she includes fitness information {and has some religious-based posts too}, but the overwhelming majority of the site is recipes, recipes, recipes!  Katie mentions that she lost 20 pounds and has kept it off for five years, and she is also a nurse, so I feel confident taking some healthy recipe tips from her.

The most divine post I came across on Dashing Dish is her I Can't Believe It's Not a Milkshake protein shakes.  Now, most of us have knocked back a chalky, watery, and/or unnatural-tasting protein shake after a workout at one time or another.  Protein is important, especially when you're working out, but many protein shakes leave much to be desired.  So I was instantly intrigued when I hit upon Dashing Dish's list of delicious sounding shake combinations.  They all start with the same base ~ a mix of lowfat cottage cheese, protein powder, sweetener (like stevia), ice and water.  Then a dash or two of a few extra ingredients transforms this shake into a decadent treat that you can feel good about!  {Don't let the cottage cheese part weird you out ~ I don't like cottage cheese at all, but you don't taste it, it blends right up into the shake with everything else and gives it that milkshake-y texture, and it sneaks some calcium into your diet}.

I upgraded the Cookies and Cream Shake from a breakfast or post-workout shake into more of an indulgence by using two real Oreos {instead of the 100-calorie pack kind} in the shake and a dollop of whipped cream on top.  If you're counting calories or Points, remember that modifications like this will alter the calories or Points a bit.

I gave the Peanut Butter Butterscotch Shake a whirl last Friday ~ and I've had a Dashing Dish Shake every day since then!  Peanut Butter Butterscotch is my favorite so far ~ it tastes so good, you think you're being naughty!  Katie posts the calorie and Weight Watchers PointsPlus information for each shake, though, so you know you're actually not being bad at all!  I've also tried the Chocolate Peanut Butter Shake, the Oatmeal Cookie Shake, a modified Cookies and Cream Shake {see above}, and a taste of the Thin Mint shake I made for my husband.

I usually have my shake for breakfast, which also happens to be a post-workout protein boost for me.  I work out right when I wake up, so these shakes pull double-duty in providing me with a filling meal and delivering some all-important protein to my hard-working muscles.

Here, the recipe for my now-beloved Dashing Dish Peanut Butter Butterscotch Shake! {Click here to access Katie's original I Can't Believe It's Not a Milkshake post, including lots of variations; or click here to scroll through her entire Shakes category, which includes seasonal shakes like Pumpkin Pie and Malted Milk Chocolate}.

Dashing Dish Peanut Butter Butterscotch Shake

1/2 cup    lowfat cottage cheese

1             scoop protein powder  {around 100 calories/scoop...Katie and I both use Designer Whey vanilla}

1-3          packets of low-or-no-calorie sweetener {I use Truvia}

5-10        ice cubes {I use 7 to be able to drink through a straw, or 10 to eat with a spoon}

1/2 cup    to 1 cup water {I use a little more to be able to drink through a straw}

2 Tbsp    sugar-free butterscotch pudding mix {in powder form}

2 Tbsp    peanut flour, or 1 Tbsp peanut butter

              a few drops maple extract {optional}

Combine all ingredients in a blender.  Remember to use the "pulse" mode on your blender so that your blenders' motor doesn't burn out from trying to chop up the ice.  Once blended completely, pour into a glass and serve with a straw or a spoon, depending on the consistency.

Enjoy!  {I know you will}

xoxo

Bean

Guilt-Free Buffalo "Wings"

Super Bowl Sunday doesn't have to equal super-sizing your waistline.  Hopefully those New Years' Resolutions to eat healthy, exercise, and all that jazz are still in full effect.  But no one wants to have to count calories and feel deprived at big events and on holidays {and for many, the Super Bowl is probably more "holiday" than just "big event"}.

So, at the buffet table, the question is this ~ do you want it, or do you really want it?  Compromise is the name of the game ~ splurge where you really want to {need a beer with the game?; can't imagine football without Doritos?; want to save room for a P.B.-bacon-and-chocolate dessert?}, and make healthy swaps for those other snacks.  Check out this list of healthy party dishes and drinks from Women's Health magazine, including the Guilt-Free Buffalo "Wings" featured below.

Guilt-Free Buffalo "Wings"

Ingredients
1      pound chicken tenders
        salt
        ground black pepper
1/3   cup prepared Buffalo wing sauce {use your fave!}
4      ribs celery, cut into sticks
4      carrots, cut into sticks
2      kirby cucumbers, cut into spears
1/3   cup fat-free ranch dressing

Directions
Season the chicken tenders to taste with salt and pepper.

Coat a ridged grill pan with olive oil spray and heat over medium-high heat, or heat an electric countertop griller.  Grill the chicken, turning once, for about 4 minutes or until browned and no longer pink in the thickest part.  Cut into bite-sized pieces.  Transfer to a bowl and toss with Buffalo sauce.

Place the chicken on a platter with the celery, carrots, cucumbers, and the ranch dressing for dipping.  Serve with wooden toothpicks.


This recipe is super easy to double or triple, depending on the size of your crowd.  {Looking for more?  Click through Fitness Magazine's healthy appetizer slideshow, featuring more upscale snacks like Cheese, Bacon & Endive Boats and Wild Mushroom Crostini}.

xoxo
Bean

Parmesan-Turkey Meatloaf

So yummy.

So yummy.

So, so, soooo yummy!

...is what you will be thinking when you dig into this yummy {in case you hadn't heard}, good-for-you meatloaf. Ground turkey replaces the ground beef that's found in traditional meatloaf recipes, so the fat content is lowered significantly; at the same time, a handful of spices keep the flavor factor at a high.

This recipe comes from the Weight Watchers New Complete Cookbook {2006 edition}.  {It's 5 Weight Watcher PointsPlus per serving, or 180 calories, if you're counting!}

Parmesan-Turkey Meatloaf

Ingredients

1         Tbsp olive oil

1         onion, finely chopped

1 1/4   pounds ground skinless turkey

4         slices whole-wheat bread, made into fine crumbs

1/2      cup fat-free milk

1         egg white, lightly beaten

3         Tbsp ketchup

2         Tbsp grated Parmesan cheese

1          tsp minced fresh garlic

1          Tbsp finely chopped fresh basil, or 1/2 tsp dried

1/4       tsp dried thyme

1/4       tsp freshly ground pepper

Directions

Preheat the oven to 350 degrees F; spray an 8x5-inch loaf pan with nonstick spray.  In a small nonstick skillet, heat the oil.  Saute the onion until tender, 4-5 minutes.

In a medium bowl, combine the onion, turkey, bread crumbs, milk, egg white, ketchup, cheese, garlic, basil, thyme, and pepper; blend well.  Shape into a loaf and transfer to the pan.  Bake until browned and cooked through, 50-60 minutes.  Let stand 10 minutes, then cut into 8 slices.

Makes 8 servings

We usually have ours with Near East Roasted Garlic & Pecan rice and roasted Brussels sprouts.  Enjoy!

xoxo

Bean

{photo credit:  skinnytaste.com}