Jubilee Health Place

Finding a Place of Health and Fitness through God's Grace

Recipes

Maple Majestic Apple Pie

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Apple Pie

Maple Majestic Apple Pie

By JoAnna M. Lund

Here’s a good apple pie recipe that cuts the calories where possible but doesn’t cut the taste. Serves 8

Ingredients

1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix

¾ cup Cary’s Sugar Free Maple Syrup

½ cup water

3 cups (6 small) cored, peeled, and sliced cooking apples

1 (6 ounce) Keebler graham cracker piecrust. (Any kind will do.)

2 tablespoons graham cracker crumbs – purchased or broken up

2 tablespoons chopped walnuts

Directions:  Preheat oven to 350 degrees. In a medium saucepan, combine dry pudding mix, maple syrup, and water. Add apples, and mix well to combine. Cook over medium heat for 6 to 8 minutes or until mixture starts to thicken and apples soften, stirring often. Spoon hot mixture into piecrust. Evenly sprinkle cracker crumbs and walnuts over top. Bake for 30 minutes. Place pie plate on a wire rack and let set for 15 minutes. Refrigerate for at least 1 hour. Cut into 8 servings.

190 Calories, Fat – 6gm, Protein -2gm, Carbohydrates – 32gm

From the JoAnna M Lund Cookbook “Cooking Healthy Across America.”

(Picture above just representative of recipe)

 

Weigh-in and Chicken Salad on Tomato

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It’s another Saturday and another weigh-in. Ye old scale awaiteth. I’m on my next goal run which is to lose 5 pounds by Thanksgiving. That’s 13 weeks to go and of those 13 weeks, five weeks include trips. So there are challenges ahead to get even 5 more pounds off. Ideally I’d like to get 6 pounds as that would greatly affect my BMI. But I’m taking one day at a time, one week at a time. The scale sits poised ready to tell me the good news for this week.

Hey, did you see the delicious looking salad in the picture above? It makes a good lunch. I’ll give you the basic ingredients.

Large Tomatoes cut almost to the bottom so they flare out

Chicken chopped in a chopper fairly fine. Probably one chicken breast for two tomatoes.

Mayonnaise amount to your liking

Onion – diced

Celery – diced

Salt and Pepper

Any other spice you like – I think Charlene put some oregano on this batch.

Mix the ingredients and put a scoop in the middle of the tomato.

Broccoli and Chicken Salad

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Broccoli and Chicken Salad

Here is a quick summer salad with a tasty twist to broccoli.

2 servings

2 Cups fresh broccoli florets, chopped

¼ Cup chopped walnuts

¼ Cup Red onions diced

1 Chicken Breast boneless cooked diced

31/2 Tablespoons Newman’s Lite Balsamic Vinaigrette

Mix it all up and serve.

Nutrition Facts
Serving Size
Servings Per Container 2
Amount Per Serving
Calories 278 Calories from Fat 131.4
% Daily Value*
Total Fat 14.6g 22%
Saturated Fat .9g 5%
Trans Fat 0g
Cholesterol 56mg 19%
Sodium 83.3mg 3%
Total Carbohydrate 9.3g 3%
Dietary Fiber 3.5g 14%
Sugars 1.4g
Protein 27.5g 55%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Coconut Oil Scramble

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Coconut Oil Scramble

I don’t much like omelets. I would rather have a scramble if I can’t have poached or over easy eggs. Experiment with different vegetables and cook your scramble in olive oil one day and coconut oil the next.

Serves 1

½ Onion, chopped

5 Cherry tomatoes, halved

½ teaspoon salt

½ teaspoon pepper

2 Eggs, beaten

1 tablespoon coconut oil

2 tablespoons salsa

1 tablespoons shredded cheese

¼ Avocado, sliced (optional)

 

Add the onion, tomato, salt, and pepper to the beaten eggs in a bowl and mix. Add the coconut oil to a skillet and heat over medium-high heat. Once hot, add the egg mixture and cook until the eggs begin to set (about 2 minutes). Stir the mixture with a spatula and cook until the eggs are no longer runny (about 1 more minute). Transfer to a plate, and serve hot with salsa and sliced avocado on top. Add some fruit such as half a banana.

Nutrition Facts
Serving Size Recipe
Servings Per Container 1
Amount Per Serving
Calories 270 Calories from Fat 149.4
% Daily Value*
Total Fat 16.6g 26%
Saturated Fat 8.4g 42%
Trans Fat 0g
Cholesterol 378.3mg 126%
Sodium 239.7mg 10%
Total Carbohydrate 13.7g 5%
Dietary Fiber 3.4g 14%
Sugars 4.9g
Protein 16.1g 32%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Char’s Chicken Veggie Soup

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From time to time we want to share some of our on plan recipes. Some we adapt and some Charlene just tosses together. Here is a low calorie chicken veggie soup. She makes it in a large soup pot and it usually is filled to the top. It barely fits in a 8.1 quart bowl and that’s about 32 to 33 cups. That gives us many 2 cup servings for the week.

Here’s what she put in this one. (It varies each time by what veggies she tosses in and what seasonings she puts in it.)

1 package of Trader Joe’s frozen Melange a Trois (fancy name for three kinds of bell pepper)

1 package of Trader Joe’s frozen Broccoli florets

1 package of sliced mushrooms (10oz) (Yes we get them at Trader Joe’s)

3 Onions diced

½ package of Trader Joe’s frozen spinach

2 ½ cans of low sodium diced tomatoes

4 Chicken boneless breasts – precooked

3 32oz boxes of Trader Joe’s low sodium chicken broth (Some broths aren’t very low sodium so check the label)

1 C Kale chopped

½ Head Red Cabbage chopped

Charlene doesn’t measure seasonings but this is what she put in.

Lawry’s Low Sodium Seasoning Salt

Salt/pepper

Herbs de province

Garlic powder

Minced garlic

Mrs. Dash table blend

 

Course you can season to your liking. You may want it spicier so you could toss in cayenne or red pepper flakes. As low calorie as it is you could eat more than two cups if you’re real hungry.

Nutrition Facts
Serving Size 1 Cup
Servings Per Container 1
Amount Per Serving
Calories 53.1 Calories from Fat 5.4
% Daily Value*
Total Fat .6g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 12.6mg 4%
Sodium 127.5mg 5%
Total Carbohydrate 4.4g 1%
Dietary Fiber 1.6g 6%
Sugars 2g
Protein 7.2g 14%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Chicken and Rice Soup

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Chicken and Rice Soup

While on our trip to California, we tried this recipe at my mother’s house. It gave us several good lunches and my mother liked it as well. We didn’t put in much ginger. If you prefer a stronger ginger flavor, you can add more. It turned out very good and fit “The Plan.”

Hey, got to stick to “The Plan.”

Ingredients

Makes 6 cups or so

 

1/2 cup instant brown rice (Prepare per instructions)

4 cups low sodium chicken or veggie stock (We used one container of Trader Joe’s Low Sodium Chicken broth)

1 teaspoon ginger or fresh mashed

2 cloves worth of garlic either minced, or powder, or crushed

1 lb. skinless and boneless diced chicken breasts (We precooked them)

1 tsp salt

1 cup diced broccoli (We put in a packaged of Trader Joe’s frozen broccoli which is about a pound)

1 cup diced celery (about 3 stalks, cut into 1/2 inch pieces)

Any other spices you might like. We tossed in pepper and Mrs. Dash.

Directions

In a large pot, bring the ingredients to a boil. Lower heat to medium and cook for about 30 minutes or until ingredients are the consistency you like.