Vegetable Quesadilla Recipe - My Favorite

15 min 10 min prep

1/2 tablespoon canola oil
1/2 cup sliced mushrooms
1/3 cup shredded carrots
1/3 cup squash or broccoli
2 tablespoons diced onions
1 tablespoon diced red bell peppers
1 teaspoon soy sauce
1 dash cayenne pepper
1 dash black pepper
1 dash salt
Sun dried tomato tortillas
1/4 cup shredded fat-free cheddar cheese
1/4 cup shredded fat free mozzarella cheese
nonstick cooking spray
1. In a frying pan that has a bigger diameter than the tortillas, sauté the vegetables in the oil over medium/high heat for 5 to 7 minutes. Season with soy sauce, peppers, and salt.
2. Pour the vegetables into a bowl, and place the frying pan back on the heat to medium/low.
3. Place one of the tortillas in the pan, and sprinkle half of the cheeses on the tortilla. Spread the vegetables over the cheese, and then sprinkle the rest of the cheese over the vegetables. Put the second tortilla on top and cook for 1 to 2 minutes, or until heated and the cheese is melted. Flip quesadilla over and cook 1-2 min more.
4. Slide the quesadilla onto cutting board and slice it like a pizza into 6 equal pieces. Serve hot with fat-free sour cream, salsa, and shredded lettuce on the side.

Yum!

Recipe - Balsamic and Parmesan Roasted Cauliflower

8 cups (1 head) sliced cauliflower

2 Tablespoons extra virgin olive oil
1 teaspoon dried marjarom

1/4 teaspoon salt

pepper to taste

2 Tablespoons balsamic Vinegar

1/2 cup finely shredded Parmesan Cheese

Preheat oven to 450 degrees F

Toss cauliflower, oil, marjoram, salt and pepper

Roast on a large rimmed baking sheet until starting to soften and brown (about 15-20 minutes)

Toss with vinegar and sprinkle with cheese

Return to oven and roast until the cheese is melted (about 5-10 minutes)

Makes 4 servings; about 1 cup each

149 calories, 10 gm fat - 3 gm saturated fat, 7 mg cholesterol, 10 gm carbohydrate, 7 gm protein, 4 gm fiber, 364 mg sodium, 490 mg potassium, Vit C - 120%, folate 22%, calcium 15%

Source: Eating Well

Tips for Healthy Holiday Recipes

Eating healthy on Christmas doesn’t mean you need to avoid holiday food fare. Food often takes center stage, causing fear of weight gain for many people. With some planning, fitting holiday treats into a healthful eating plan is easy.
You can eat smaller portions, replace high-calorie foods with low-fat options or slightly adjust recipes. By swapping out a few ingredients, even in Mom’s classic dishes, you can reduce fat and calories without sacrificing taste.
Here are some quick tips to help turn your holiday recipes into guilt-free pleasures:
Use two egg whites in place of one egg.
Try dried fruit instead of nuts.
Use three tablespoons of cocoa powder and one tablespoon of oil in place of baking chocolate.
Replace cream or whipping cream with evaporated skim milk.
Try substituting an equal amount of applesauce for at least half the oil, margarine or butter in muffins and quick breads like banana bread.
For dips, sauces and pie toppings, use non-fat yogurt or fat-free sour cream.
Top casseroles with almonds instead of fried onion rings.
Choose reduced-fat cheeses for salads and casseroles.
Subtle modifications can improve your recipe’s nutrition content without compromising taste.
Happy Holidays

Source: ADA’s Public Relations Team

Healthy Recipes

Where do I go to find healthy recipes?

MayoClinic.com Tools for a healthier life
http://www.mayoclinic.com/health/healthy-recipes/RE99999

Nutritional Analysis and Dietitian Tips are included with each recipe. They also list Exchanges for people with Diabetes.

I love this site. I hope you will too.