Healthy in NO TIME!

Quinoa-Stuffed Peppers from JillianMichaels.com

I just LOVE a nice, warm, healthy meal.  But I don't always (or ever lately) have time to start from scratch when I FINALLY have time to start from scratch!  Today I wanted to share a few of our favorite, healthy go-to meals and a link to some yummy-looking freezer meals you can prepare once a month and have when you NEED them!

As a general rule of thumb, we avoid ALL processed and white-flour carbohydrates.  We also try to avoid gluten/limit it to one meal a day/five days a week (including lunches).

Also - when looking at the ingredient list, you want to recognize all of the ingredients, and avoid anything that has sugar - in any form (including corn syrups of any kind) - in the first five ingredients. 

We also follow the MyPlate.Gov guidelines for portion sizes and prepare our food - even freezer meals - in correct portions.

If you have a favorite/go-to meal that is healthy and delicious, please message me!

Here's the link to some good options -- tweak a few of the ingredients for the above guidelines; but otherwise really healthy options!

Avocado Hummus:
Directions: Simply add the following to your food processor:
- 1 can of white beans, drained and rinsed
- 1 avocado, cubed
- Juice from 1/2 of a lime
- 1 tablespoon + 1 teaspoon of olive oil
- 1/2 teaspoon sea salt -1/4 teaspoon cayenne pepper or powered chipolte

Blend until smooth....Serve with veggies - peppers, carrots, celery, etc.!!!

Coconut Chicken and Lemon-Broccoli:
I made this last night, and it was SOOOO good!

Pre-heat oven to 400 degrees. Pan grill 2-4 chicken breasts until the crust outside is golden brown but not fully cooked through. In a separate bowl, mix 1/2 cup unsweetened coconut, 1 TBSP coconut oil or REAL butter (not margarine), and 2 minced garlic cloves, and microwave until oil/butter is melted. After Chicken is done on the stove top, pile your coconut mixture on top and then put in oven for 10-15 minutes or until coconut mixture has browned, but careful not to burn.

Steam broccoli and then add some lemon zest, lemon juice, olive oil and S&P.

This dish goes so great together and is really tasty!

Homemade Peanut Butter:
So here's how I make homemade peanut butter if you love having 1-2 Tbsp as a snack with celery like I do! You can buy "natural" peanut butter at the store like Adam's, but I prefer making it myself because I use coconut oil! So dang delish and healthy. You will need a high powered blender (we have a Blendtec).

Ingredients:
dry roasted/non-salted peanuts
unrefined/cold pressed coconut oil

How to:
Melt about 1/2 cup of coconut oil in the microwave and pour a tiny bit into the blender. Add about 1 cup of peanuts and gradually go back and forth with small amounts of coconut oil/1 cup peanuts until a smooth consistency. Don't pour tons of peanuts in there at once because it won't blend! You can add salt in the end, but we like it without since it has such a nice flavor. I use about 4-5 cups peanuts to 1/2 cup coconut oil--it just depends so go with the flow:)

Black Bean Salad:
Cook some ground turkey with a can of black beans (including the juice). Season it with Lemon Pepper Salt, Minced Onions, and a handful of flax meal. Serve over a bed of lettuce/spinach, no salad dressing needed because of the juice from the beans.
Melinda Added: A Black Bean salad like this also makes an amazing Southwest Salad when made with some taco seasoning cooked in with the turkey and some tomatoes, finely-diced cilantro, and cucumbers mixed in with the lettuce/spinach.

Curry Seasoned Chicken Breast:
Place the chicken breasts into a glass dish and sprinkle Curry and Seasoning Salt on them (make sure it's organic/doesn't have sugar in the first five ingredients or MSG's added). Cook in cooking spray, olive oil, coconut oil or just broil in the oven. Cut them up into strips for future easy-access protein. Serve with steamed brown rice, baked sweet potatoes, or quinoa. YUM! 

Spaghetti:
Make with spaghetti squash and a low-sugar marinara sauce, serve with extra lean hamburger, grilled chicken, shrimp, or salmon.

Turkey Burgers:
2 ½ lbs of ground turkey made with 2 finely-diced onions, ¼ red and ¼ green peppers, add in 2 packages of taco seasoning, a few dashes of Worcestershire Sauce, and two eggs. Mix all ingredients together, weigh out into individual portion sizes, grill and freeze extras. It makes 10 servings and is SO GOOD! You could also make this into a meatloaf and cut it into 10 servings.

Tuna, turkey, or chicken wraps, no cheese:
You can use mayonnaise for your fat and do melts/sandwiches for your family.

Marinated Chicken:
We eat this a lot! You can buy the McCormick marinades, tenderize the chicken a bit, poke it full of holes with a fork, and marinade it. 4 days in a Ziploc in your fridge. Cook on the grill and you have the BEST, most tender chicken you have EVER had! ;-D

Beef Stir-Fry:
WinCo actually has a frozen bean mixture – white, yellow, and green beans with carrots. I buy sirloin steak at Costco in bulk and slice, season, and cook it. Then I measure out individual servings of meat in containers and set it aside. Next, I sauté some onions and the frozen bean mixture in a few servings of olive oil, add in some eggplant or zucchini or squash, season it, measure out ½ cup servings, and then add it to the cooked beef. This is great to freeze for later! Actually makes a TON and goes a LONG WAY!

White Chili:
We use lentils, celery, onions, carrots, and green chilis and cook them in a crockpot until they are tender. You can use any beans, or add chicken/turkey, but the chilis really add a lot of flavor. And we use the mild ones for our kids. Then we do just a small amount of plain yogurt/Greek yogurt to give it the creaminess you are expecting. It’s awesome!!!

Black Bean Soup:
Again, just black beans, onions, carrots, celery, seasonings – it’s awesome! Sometimes I add salsa, sometimes I don’t. Always serve with a salad.

"Lasagna":
Steam or sauté your veggies (squash, zucchini, broccoli, green beans, etc.) and layer with cottage cheese and low-sugar marinara sauce. Top with cheese and melt the cheese.  Even my kids love it!  Or you can serve it over Spaghetti Squash! Or layer sliced zucchini in place of the noodles!

No-crust Quiche/Frittata:
I don’t know the difference between the quiche and frittata, so I don’t know what you would call it. ;-D
I just made this last week. I used eggs and egg beaters together, a little water for the fluffy egg/omelet effect, and then filled it with veggies – sautéed peppers, broccoli, onions, and fresh tomatoes. We serve it with salsa.

Taco Salad:
Make a normal taco salad, just leave out the chips and the dressing and add in one serving of your low-sugar dressing when you eat it.  Or use salsa and a little ranch together - awesome!

Omelet:
Make a breakfast omelet with veggies and one serving of protein; or do eggs and turkey or canadian bacon with sauteed green and red peppers.

Chicken Fajitas:
Lots of onions with one red and one green pepper and a low-sugar Fajita Seasoning mix. Serve over a bed of shredded lettuce (any kind) and a serving of ranch.  Or - serve in whole wheat tortillas with a small dollop of sour cream. YUMMY!

Cauliflower Pizza:
 I haven't tried this, but I have seen it pinned all over Pinterest - add some meat/veggies for your topping, and you're set! Makes one 9-12in pizza – 6 slices

Crust:
2 cups shredded cauliflower
1 egg
1 cup finely shredded reduced-fat mozzarella cheese
1 tsp dried oregano
1/2 tsp garlic powder
1/4 tsp salt

Topping:
1/2 cup piza sauce or marinara sauce
1/2 cup finely shredded mozzarella cheese
topping of choice

Healthy Halloween Treats

I thought it would be fun to feature a few "healthy" choices to put out for Halloween parties!

Like these scary deviled spiders:

Or check out this tutorial for making some pretty frightening Monster Teeth:



Or some Pizza Mummies (you could also use cream cheese and berries for the eyes to make a "breakfast" mummy instead):

What about this healthy sweet alternative - an orange cut into a jack-o-lantern and stuffed with diced fruit (I also saw it with a really yummy looking shredded salad that kind of looked like the pumpkin had been planted and grown through for a while.):

And last but not least, this happy, healthy skeleton (with some hummus - YUMMY!):

What are you making for your kids for Halloween to balance out the sugar-high? :-)

Peanut Butter made with Coconut Oil?

I don't know about you, but I have heard and read and seen ALL OVER THE INTERNET that people are using COCONUT OIL now in place of other oils because of its amazing nutritional benefits (and it helps with weight loss - so even if it wasn't more nutritious, lets be honest, MORE PEOPLE would still be using it! LOL!)

So I got curious about what it does for the body.  I found an article on the benefits of using coconut oil on Dr. Oz's website (DrOz.com).  According to that article, Coconut Oil helps regulate blood sugar, thus lessening the effects of diabetes. It assists the body in losing weight. And it improves calcium and magnesium absorption in the body, which benefits dental and bone health. AWESOME, right?

Then my friend Carrie - from All That is Sweet in Life - shared her recipe with me for making PEANUT BUTTER with Coconut Oil!  Today I am so excited to share that with you (and even more excited to try it).  She says that her kids even love the taste of it so much that they can't eat regular peanut butter any more!  Healthy AND so delicious that kids LOVE it?  Double/triple/quadruple WINNER!  (Maybe next week I can get her to share some of her secret facial masks!  Thanks, Carrie!)

Homemade Peanut Butter Using Coconut Oil
So here's how I make homemade peanut butter if you love having 1-2 Tbsp as a snack with celery like I do! Made with coconut oil, this is so dang delish and healthy. You will need a high powered blender (we have a Blendtec).

Ingredients:
Dry roasted/non-salted peanuts
Unrefined/cold pressed coconut oil

How to Make:
Melt about 1/2 cup of coconut oil in the microwave and pour a tiny bit into the blender. Add about 1 cup of peanuts and gradually go back and forth with small amounts of coconut oil/1 cup peanuts until a smooth consistency. Don't pour tons of peanuts in there at once because it won't blend! You can add salt in the end, but we like it without since it has such a nice flavor. I use about 4-5 cups peanuts to 1/2 cup coconut oil--it just depends, so go with the flow! :-)

P.S. - I also asked her to share with me the best places to get Coconut Oil, because I am CERTAIN that not all Coconut Oils are created equal. She isn't getting paid to share and neither am I - this is just some expert advice from the source to make our lives easier!  She says that she usually buys a gallon of it, which lasts their family of four about a year. Make sure you buy UNREFINED!

1) Nutiva (Her local Costco is also carrying this brand - so price it and check it out!)
2) Tropical Traditions
3) Mountain Rose Herbs
   

Give it a Chance

I am always and forever trying to be open-minded about food and improve my eating.  Today that meant trying marinated, grilled tofu.  I have tried tofu before, in a soup in a restaurant.  And honestly the texture reminded me of eating cow's stomach empanadas in Chile.  *shudder*  So when my husband said we were having tofu for dinner tonight -- and I gave him that look that said I wouldn't be eating -- and he gave me that look that said oh yes you will . . . well ---

Needless to say I smothered it in his home-made marinara sauce, sprinkled some cheese on top, melted the cheese in the microwave for a few seconds, and got it all down.  The whole half plate of it.  And though it will never make it to my top ten list, I didn't feel like throwing up after I ate it, either.

So if you have some fool-proof tofu recipes, please share!!!  And if not -- give it a chance.  But have some thick, tasty marinara sauce nearby just in case!

New Favorites

I have a few new favorite foods I wanted to share.

1) Chicken Fajita Salad.  I take 3 oz of chicken and 1/6 of an onion, 1/3 of a green pepper, 1/3 of a red pepper and dice it all up.  Then I cook it all together with cooking spray until it's pretty tender and stir in one serving of the Fajita seasoning mix with the LOWEST amount of Sodium from my grocery store (McCormick in my grocery store - but I don't know what it would be in yours).  Then take a mixture of salad greens - romaine, iceberg, Spring mix, etc. - and chop it into really fine pieces.  Think shreds of lettuce on your favorite enchilada.  Add the chicken fajita mixture to the salad and mix it all together.  VIOLA!!!  I honestly probably use four cups of salad to that one serving of chicken fajita.  You can also put the chicken fajita mixture in a whole wheat/low carb tortilla with a tsp. of sour cream - hold the cheese - and add a low fat dressing to your greens.  Or you can take the entire salad and put it in a whole wheat/low carb tortilla with a tsp. of sour cream.  Delicious way to get your veggies in when you are NOT in the mood for a salad! *Note: I make up a whole bunch of the fajita mix ahead of time and freeze it.  Then when I want a salad - I get the mix out of my freezer, cook it on the stove, add the seasoning mix, and I'm set for a FAST lunch or late dinner when I don't have time or energy to make anything else.  It's awesome!

2) Banana smoothie.  I place a medium-sized, medium-ripe banana and 1/2 cup of nonfat milk in my blender.  Then add a dash of nutmeg and a dash of cinnamon (careful with the nutmeg - a little goes a LONG way; go to town with the cinnamon, as much as you like).  Blend together.  Add in some ice chunks and blend that together until smooth and VIOLA!  I'm telling you - this is an AMAZING snack!  When I can't get my kids to eat anything else, I add in a small scoop of protein powder and sometimes a little fiber one plain cereal - they drink it RIGHT up!  And I'm not fighting them at the table for an hour to get them to eat their dinner and/or waking up to screaming, hungry two-year-olds in the middle of the night.  Win/win situations are my SAVING grace!

3) Yogurt and cottage cheese.  My mom used to make this fruit/jello salad.  You take some fruit cocktail and mix it into cool whip and then add a package of unprepared jello.  I am sure you have had this in MANY forms.  But the calories and SUGAR in this salad -- um, through the roof, even for a small serving.  So I reformed it: Get 6 oz of low or non-fat plain or vanilla yogurt, add 1/4-1/2 cup of cottage cheese, and mix in a serving of Crystal Light.  You get the same flavor/texture as my mom's old fruit salad jello mix but without all the extra sugar and junk.  And the cottage cheese and yogurt combined give you a good dose of protein while still getting some calcium in your meal.  It's so good my two-year-olds LOVE it!  A perfect pre-bed snack!

Chicken Nuggets -- Minus the Chicken

One of my goals this year is to help my family eat healthier meals while still enjoying the food we're eating.  My children, as most others, LOVE -- and I mean L-O-V-E, LOVE -- chicken nuggets.  And if you make them at home and bake them or pop them in the microwave, they aren't THAT bad for you.  But they also have a hard time getting enough protein and vegetables in their diets.  So I came across a fantastic blog that is devoted to raising healthy kids and helping children eat and LOVE -- L-O-V-E, LOVE -- their VEGETABLES!!!  Here is a recipe for Vegetarian Chicken Nuggets.  Try it out and tell me what you think!

P.S. - This recipe is for 8 servings.  The nutrition information, according to Calorie Count's Recipe Analyzer is:

Nutrition Facts

Serving Size 87 g

Amount Per Serving

Calories  367        Cal. from Fat 75

Total Fat: 6.3 g

Saturated Fat: .9 g

Cholesterol: 23 mg

Sodium:  413 mg

Total Carbohydrates: 43.2 g

Dietary Fiber: 10.1 g

Sugars: 6.9 g

Protein: 13 g

Vitamin A 8%          Vitamin C 13% Calcium 9%       Iron 25%

Chocolate Brownies -- Lydia Style!

Wanting to cheat but not too much?  My friend published this recipe for low-calorie, fat-free brownies.  Now to just do something about that sugar content . . . . :-)

Low-Cal Banana Bread

I found this recipe on 3 Fat Chicks on a Diet (so it HAS to be great, right?).  Once I try it, I'll let you know!

Ingredients (makes 16 small slices):

1/2 cup all purpose flour
1/2 cup whole wheat flour
1/4 cup brown sugar
1 tsp. baking powder
1/8 tsp. salt
1/2 cup liquid egg whites
3 tbsp. Promise Light Buttery Spread
1/4 cup applesauce
2 medium mashed bananas (200g)
Directions:
Preheat oven to 350 degrees

Combine dry ingredients. Combine wet ingredients. Combine wet and dry ingredients :) You know the drill. I left my batter a little lumpy because I wanted to be able to see some banana chunks in the bread. Then I poured it into a greased springform pan and baked it at 350 degrees for 45-55 minutes (depending on the oven). The bread should be a golden brown color and cooked around the edges.

Nutrition Information (per slice - 1 weight watchers point):

60 calories
1g fat
11g carbohydrates
1g fiber

2g protein

Whole Wheat Pizza Dough

This is an amazing pizza dough crust for some FIVE STAR fun! Pizza is NO LONGER OFF LIMITS -- as long as you exercise some limits in portion control on the toppings.

INGREDIENTS

* 1/2 tsp white sugar
* 1/2 cup + 1 Tbl & 2 tsp lukewarm water
* 1-1/4 tsp active dry yeast
* 1-1/4 tsp olive oil
* 1/2 tsp salt
* 3/4 cup + 2 Tbl and 1 tsp whole wheat flour
* 1/2 cup all purpose flour

DIRECTIONS
1. In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.
2. Stir the olive oil and salt into the yeast mixture, then mix in the whole wheat flour until dough starts to come together. Tip dough out onto a surface floured with the all-purpose flour and knead until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled (or Pam-sprayed) bowl and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour.
(I learned in my bread-making days that you can also turn the oven on to 150 for about 10 minutes and then turn it off and place your dough in there to rise -- cuts the rising time in half!)
3. When the dough is doubled, tip the dough out onto a lightly floured surface, and divide into 4 pieces for 4 individual pizzas, or leave whole to make one crust. Form into a tight ball. Let rise for about 45 minutes, until doubled.
4. Preheat the oven to 425 degrees. Roll a ball of dough with a rolling pin until it will not stretch any further. Then, drape it over both of your fists, and gently pull the edges outward, while rotating the crust. When the circle has reached the desired size, place on a well-oiled pizza pan (or lightly-sprayed pizza stone or cast-iron ware). Top pizza with your favorite toppings.
5. Bake for 16 to 20 minutes, until the crust is crisp and golden at the edges, and cheese is melted on the top.

Nutritional Information
Servings Per Recipe: 4
Calories: 167
Total Fat: 2g
Cholesterol: 0mg
Sodium: 236mg
Total Carbs: 33g
Dietary Fiber: 5g
Protein: 6g

Last night we did this for Family Night and it was a HUGE success. Our toppings were garlic spaghetti sauce, grilled chicken, fresh tomatoes, pineapple, olives, spices, and cheese. Each person got to make their own pizza, which added an individual touch to each and some real family fun and fun discussions as we created our dinners and then enjoyed eating them together. I measured out serving sizes of each food to not go overboard, and it was PERFECT!!! Just the right amount of food for a satisfying dinner with NO temptations to eat just ONE MORE PIECE of pizza!

ENJOY!!!!

Whole Wheat Bread

2 3/4 cups hot water
1/2 cup oil (I use olive)
1/2 cup honey (molasses or sugar work as well)
1 T salt
5 cups whole wheat flour, freshly ground (or combine wheat and white -- one wheat to two white)
1 1/2 T yeast

Put hot water, oil, honey, and salt into mixer. Add about 2-3 cups of the flour and mix to bring down water temperature to keep from killing the yeast (I still mix the yeast with about a cup of lukewarm water; I guess that's my mom in me). Add the yeast. Mix. Add more flour until the dough begins to clean the sides of the bowl. Knead in the machine 8-10 minutes on speed 1. Oil hands and counter (putting flour on the counter adds more flour than necessary and dries out the bread). Turn out of the bowl and form into loaves or rolls.

Preheat oven to 150 degrees for five minutes. Turn oven off and let bread rise in warm oven 25-30 minutes. Bake at 325 for 30-40 minutes. Remove bread from pans, brush tops with butter (optional), cool on baking racks, ENJOY!!!!

Yield: 2 Loaves (large ones)

Warm Chocolate-Pudding Cake

3/4 cup flour
3/4 cup granulated sugar
1/3 cup + 1/4 cup unsweetened cocoa powder
2 tsp. baking powder
1 tsp. cinnamon
1/4 tsp. baking soda
1/4 tsp. salt
1/2 cup low-fat milk
1 Tbl. unsalted butter (melted)
1 1/2 tsp. vanilla extract
1/3 cup packed dark brown sugar
1 2/3 cup boiling water

1) Combine flour, granulated sugar, 1/3 cup of cocoa powder, baking powder, cinnamon, baking soda, and salt in large bowl. Sift together. Make a well in the mix and pour in the milk, melted butter, and vanilla. Stir just until blended.

2) Spray 9x9 inch pan and pour batter into bottom.

3) Combine brown sugar and additional 1/4 cup cocoa powder in a small bowl. Sprinkle evenly over the batter. Slowly pour bowling water in a zig-zag pattern over the top (do not stir).

4) Bake in preheated 350 degree oven until pudding is set (about 35 minutes). Allow to cool (on a rack) for about 30 minutes before serving.

Serves 9.

Extra tip: Serve with sugar-free vanilla ice cream or frozen yogurt on top! It will be a HIT!

Nutrition per serving (without Ice Cream): 165 calories, 2 g fat, 2 g fiber, 3 g protein

Recipe of the Week

SHEPHERD'S PIE
1 3/4 lbs. baking potatoes
2/3 C fat-free milk
1 Tbl. unsalted butter
1 tsp. salt
1/4 tsp. pepper
1 lb. lean ground beef (7% or less)
1 onion, chopped
4 garlic cloves, minced
1 tsp. dried oregano
2 Tbl. tomato paste
1 (10 oz.) package frozen veggies
1 C. reduced-sodium beef broth (or use bullion to make your own)

1) Preheat oven to 350. Spray 2-qt. baking dish with non-stick spray.

2) Topping: Boil potatoes; add milk, butter, 1/2 tsp. of the salt; and 1/8 tsp. of ground pepper. Mash and set aside.

3) Filling: Cook beef in large skillet, until browned. Set aside. Cook onion, garlic, and oregano in skillet until onion is lightly browned. Add tomato paste and cook until slightly thickened. Add frozen veggies and cook until thawed. Stir in beef broth and cook until mixture is slightly thickened. Add beef, 1/2 tsp. salt, and 1/8 tsp. of ground pepper.

4) Transfer filling to baking dish; spread topping over the filling and bake until filling is bubbly around the edges (about 20 minutes). Remove from oven. Turn oven to BROIL and return casserole to the oven until the top is lightly browned (1-2 minutes). Let stand five minutes before serving.

*** Additional option: Add low- or non-fat grated cheese to the top and then broil the casserole. The nutrition info. given here is without a cheese topping.

Nutrition: Serving size -- 1 1/3 cups. Per serving: 284 calories; 6 g fat; 3 g sat. fat; 0 g. trans fat; 557 mg. sodium; 34 g carbs; 5 g fiber; 22 g protein; 72 mg calcium.

Serves 6

Tex-Mex Bean Salad

TEX-MEX BEAN SALAD WITH CREAMY SALSA DRESSING
1/3 cup fat-free salsa
3 Tbl. reduced-fat sour cream
1 Tbl. apple cider vinegar
3 cups canned black beans, drained and rinsed (about two 15.5 ounce cans)
1 cup grape tomatoes, halved
3/4 cup canned yellow corn (or freshly cooked or frozen and heated)
1/2 cup diced avocado
1/2 cup sliced scallions
1/2 cup chopped fresh cilantro
6 cups shredded romaine lettuce
2 oz pepper jack (or other favorite) cheese
24 baked, low-fat tortilla chips (or make it a wrap in a whole-wheat tortilla)

In a large bowl, stir together salsa, sour cream, and vinegar until blended. Add beans, tomatoes, corn, avocado, scallions, and cilantro; toss to mix and coat.

Place 1 1/2 cups of lettuce on each of four serving plates (or on whole wheat tortillas). Top each with 1 1/2 cups of bean mixture. Sprinkle each serving with 2 TBL. cheese. If using chips instead of tortillas, arrange six chips around edge of plate.

Serves 4

Mushroom Meatloaf

Serve this meatloaf with a baked potato or a baked sweet potato, or even a serving of mashed potatoes (1/2 cup). Add in some fresh spinach salad with grapes and mandarin oranges or some steamed veggies. We also like to sautee some mushrooms in Olive Oil Cooking Spray and serve them on top.

MUSHROOM MEATLOAF
1 tsp. Extra Virgin Olive Oil
1 Onion, chopped
3 Garlic Cloves, minced
1/2 (10 oz) package fresh mushrooms, sliced
3/4 c reduced-sodium beef broth
1 1/2 pounds ground lean beef (7% fat or less)
1 Large Egg
1 tsp. Dried Oregano
1 tsp. Dried Basil
1 tsp. Worcestershire Sauce
3/4 tsp. Salt
1/4 tsp. Ground Pepper

Heat oil in large, nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring constantly, until softened (2-3 min.). Add mushrooms; cook, stirring until browned (4-5 min.). Add broth; bring to boil. Cook, stirring occasionally, until liquid almost evaporates (5-6 min.).

Transfer mushroom mixture to large bowl; let cool (5 min.). Add beef, egg, oregano, basil, Worcestershire sauce, salt, pepper; mix just until blended. Transfer mixture to broiler rack (sprayed with non-stick spray); form into 4 x 9 inch loaf. Bake at 350 until an instant-red thermometer reads 160 F, 60-65 min. Let stand about 5 min., cut into 6 slices. Serve! Enjoy!

Makes 6 servings.

Nutrition Per Serving: 191 calories, 7 g fat, 3 g sat. fat, 1 g trans. fat, 98 mg. cholesterol, 418 mg. sodium, 4 g carb., 1 g fiber, 26 g. protein, 31 mg. calcium.