Monday, March 22, 2010

Ooops... to WOW!!! ;D

You know, I had this email all typed up and ready to send y'all and POOF, it got clicked away :(  I am SO sad!  Well any way, here goes!
We've already had our Monday morning meeting, so here's to all y'all who played hookie or have not had your meeting this week :)  This weeks meeting is SO important!  You know we are always saying that this is a LIFESTYLE!  You know, life has a way of throwing things our way that make sticking to our perfect plan, pretty darn near impossible.  this weeks meeting addresses how we can take these mishaps in life and get it back to together :) I can't even begin to tell you how many times I have just plain messed up my eating... oh let me count the ways...well, maybe not.  COME in and discover ways to get right back on target.  Come in and see how we can learn from life's mishaps and really improve in our every day eating and living!
I can't wait to see you!!!

Visit my blog at Melting Marion
My Meetings- Provo Center: Monday 10am, Tuesday 5:30pm.  Payson: Wednesday 6pm
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Quinoa-and-Corn Stuffed Peppers

Prep:  20 min.  Slow-cook:  2 hours 20 min.  Serves:  4


1/2 Cup Quinoa

1 (15 ounce) can black beans, rinsed and drained

2 cups packed baby spinach, coarsely chopped

1 cup fresh or thawed frozen corn kernels

1/2 cup crumbled fat-free feta cheese

2 scallions, chopped

1 1/2 teaspoons ground cumin

1 (14 1/2 ounce) can diced tomatoes

1/2 cup + 4 tablespoons fat-free green salsa

3 tablespoons chopped fresh cilantro

4 large assorted-color bell peppers, tops cut off


1.  To make filling, cook quinoa according to package directions.  drain.  Transfer to large  bowl and let cool slightly, about 10 minutes.

2.  Stir in beans, spinach, corn, feta, scallions, cumin, 1/4 cup tomatoes, 2 tablespoons salsa, and 2 tablespoons cilantro.

3.  Spoon filling evenly into bell peppers.  Transfer bell peppers, top side up, to 5 or 6 quart slow cooker.  Combine remaining tomatoes and 1/2 cup + 2 tablespoons salsa in small bowl.  Spoon tomato mixture over and around bell peppers.  Cover and cook until bell peppers are fork-tender, 2-3 hours on high, 4-6 hours on low.  Serve, sprinkled with remaining 1 tablespoon cilantro. 


Per Serving (1 stuffed pepper with 1/4 cup sauce):  318 calories, 3 g fat, 0 g Sat fat, 0g Trans Fat, 1 mg Chol, 823 mg Sod, 59 g Carb, 16 g Fiber, 17 g Protein, 189 mg Calc.  POINTS VALUE= 6. 


Bean and Sweet Potato Soup

prep:  15 minutes.  Cook/Slow Cook 4 hours 5 minutes.  Serves 6.


2 teaspoons olive oil

2 red onions, finely chopped

3 garlic cloves, finely chopped

1 tablespoon curry powder

1 (29-ounce) can black beans, rinsed and drained

1 (29 ounce) can red kidney beans, rinsed and drained

1 large sweet potato, peeled and diced

1/2 teaspoon salt

1/4 teaspoon black pepper

6 cups low-sodium vegetable broth

1/4 cup plain fat-free yogurt

2 tablespoons chopped fresh cilantro

Grated zest of 1/2 lime


1.  Heat oil in large nonstick skillet over medium heat.  Add onions and garlic; cook, stirring occasionally, until onion is softened, about 5 minutes.  Add curry powder and cook, stirring constantly, until fragrant, about 30 seconds.  Transfer onion mixture to 5 or 6-quart slow cooker.  Stir in beans, potato, salt, and pepper.  Pour broth over beans and vegetables.  Cover and cook until vegetables are fork-tender, 4-5 hours on high or 8-10 hours on low.

2.  Meanwhile, combine yogurt, cilantro, and lime zest in a small bowl.

3.  At the end of cooking time, let mixture cool 10 minutes.  Puree in batches in food process or blender.  Serve, topped with yogurt mixture. 


Per Serving:  (2 cups and 1 scant tablespoon yogurt mixture):  322 Calories, 3 g fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 1,083 mg Sodium, 59 g Carb, 18 g Fiber, 17 g Protein, 148 mg Calc.  POINTS VALUE = 6


(Thanks to the Good Morning America website)

Rocco's Low-Cal Brownies


From the kitchen of Rocco DiSpirito


Servings: Over 8

Difficulty: Easy

Cook Time: 1-30 min

"Yes, you are reading the ingredients list correctly: there are black beans in these brownies. You really have to taste the brownies to believe them. The beans add moisture and texture—not to mention fiber and protein. These brownies have such a great fudgy texture because the cocoa powder, and just a little espresso powder, are the only dry ingredients (besides a bit of Truvia). For an extra jolt of chocolate flavor and about 15 more calories, stir ¼ cup dark chocolate–covered cacao nibs (such as Kopali Organics) into the batter just before pouring it into the pan. These brownies are even better the next day."

-Rocco DiSpirito, "Now Eat This!"


Nonstick cooking spray

1½ cups canned black beans, rinsed and drained

½ cup unsweetened cocoa powder

1 tablespoon espresso powder

¾ cup egg substitute

2 tablespoons low-calorie sugar-free chocolate syrup, such as Walden Farms

2 tablespoons reduced-fat sour cream, such as Breakstone's

1 tablespoon unsalted butter, melted

24 packets (84 g) Truvia or 8 tablespoons granulated Splenda

1 teaspoon vanilla extract


Cooking Directions

Preheat the oven to 350°F. Spray an 8×8-inch glass baking dish with cooking spray.

Combine the beans, cocoa powder, espresso powder, and egg substitute in the bowl of a food processor. Process until the mixture is smooth, about 2 minutes, scraping down the bowl halfway through.

Add the chocolate syrup, sour cream, butter, Truvia, and vanilla. Process until all of the ingredients are combined, about 1 minute.

Pour the batter into the prepared baking dish, and smooth the top with a spatula. Bake for 28 to 30 minutes, turning the dish halfway through the baking time. A toothpick inserted in the center will come out with soft batter clinging to it.

Let the brownies cool completely in the baking dish on a wire rack. Then cut into 12 squares and serve. Refrigerate any leftovers.


Before                 After

Fat 70g                1.6g

Calories 1500        53

Protein: 4g | Carbohydrates: 8g | Cholesterol: 4mg

Fiber: 3g| Sodium: 94mg

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