Category Archives: Sides

Potato Pancakes

Potato Pancakes

Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: Breakfast, Main Course
Keyword: pancakes
Servings: 2

Ingredients

  • 1 packet Pancake/Baking Mix Health One
  • 1 packet Potato Soup Health One
  • 2 teaspoons chives
  • 1 teaspoon garlic optional
  • salt and pepper to taste
  • 1/2-3/4 cup water for desired thickness

Instructions

  • Mix all ingredients together. Pour onto non-stick pan. Cook for 2 minutes. Flip and cook for another 2 minutes.
    Calories: MR = 160, Extras = 0 , Total = 160 cals per MR Serving 

Mediterranean Flatbread

 

Mediterranean Flatbread

Prep Time10 mins
Cook Time12 mins
Total Time22 mins
Course: Appetizer, Breads, Snacks
Keyword: flatbread, Mediterranean

Ingredients

  • 1 packet Potato Soup Health One
  • 1 teaspoon garlic minced
  • 1 teaspoon oregano or Italian seasoning or Mediterranean seasoning
  • 1 tablespoon flour
  • 3 tablespoons hot water
  • 1/2 cup zucchini cut in slices
  • 1/4 cup red pepper chopped
  • 1 tablespoon Hummus
  • 1/8 cup cherry tomatoes cut in half
  • 1 tablespoon feta cheese

Instructions

  • Preheat oven to 375 degrees. Mix 1 packet Health One with flour and spices. Add hot water, cover and let sit for 5 minutes. Roll into ¼ inch thick dough on parchment paper on flat pan. Bake for 12 minutes.
    While baking, sauté the zucchini and red pepper in water until tender, but not overly soft.
    Spread hummus on the flat bread, top with zucchini, red pepper, tomatoes and feta. Cucumber and onion can also be added. This makes a great dinner.  
    Calories: MR = 160, Extras = 95 , Total = 255cals per MR Serving

Indian Potato Soup

 

Indian Potato Soup

Prep Time10 mins
Total Time10 mins
Course: Appetizer, Main Course, Side Dish
Keyword: potato, soup
Servings: 2

Ingredients

  • 2 packets Potato Soup Health One
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon dry mustard
  • 1/8 teaspoon chili powder
  • 1/8 teaspoon tumeric
  • 1/8 teaspoon salt, optional
  • 1 cup water

Instructions

  • Mix potato soup Health One with water in a small saucepan. Add spices and bring to a boil, then simmer for 5 minutes. Add water to desired consistency. Quick, easy and tasty!
    Calories: MR = 160, Extras = 0, Total = 160 cals per MR Serving 

Indian Paneer (Creamy Spinach Dish)

 

Indian Paneer (Creamy Spinach Dish)

Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Course, Side Dish
Keyword: Paneer, spinach
Servings: 1

Ingredients

  • 1 packet Potato Soup Health One
  • 1 cup broth
  • 1/3 cup lite coconut milk
  • 1 tablespoon non-fat Greek yogurt
  • 1 tablespoon curry powder
  • 1 teaspoon fresh garlic - minced, or dry
  • 2 cups spinach cooked and chopped
  • 1 stick part-skim mozzarella stick or 1 tablespoon fat-free cottage cheese
  • Sea salt to taste

Instructions

  • In a medium saucepan, whisk together ingredients except for spinach and cheese. Cook on medium heat, almost to a boil. Add spinach and cheese. Mixture should be thick and creamy.
    This dish has significant extra calories but offers some additional protein as well. Hearty serving. Serve with a side of raw veggies.   
    Calories: MR = 160, Extras = 105, Total = 275 cals per MR Serving

Green Bean Casserole

Green Bean Casserole

Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Side Dish
Keyword: casserole, green beans
Servings: 1

Ingredients

  • 1 packet Potato Soup Health One
  • 2 cups green beans
  • 1/2 cup skim milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons French fried onions (canned French's or equivalent)

Instructions

  • Preheat oven to 350 degrees. Spray one-quart baking dish with cooking spray. Combine all ingredients except onions in dish. Top with onions. Bake for 15 minutes or until heated through.
    Note, this recipe uses only 1 meal replacement and the calories are higher than usual. However, it is a very filling recipe. 
    Calories: MR = 160, Extras = 148 , Total = 308 cals per MR Serving 

Fattoush Salad

 

Fattoush Salad

Prep Time20 mins
Total Time20 mins
Course: Appetizer, Main Course
Keyword: salad
Servings: 2

Ingredients

  • 2 packets Potato Soup Health One
  • 1/2 teaspoon sumac spice
  • salt and pepper to taste
  • 1 cup romaine lettuce leaves
  • 1/2 English cucumber chopped
  • 2 Roma tomatoes chopped
  • 2 green onions (white and green parts) chopped
  • 3 radishes
  • 1 cup fresh parsley leaves
  • 1/2 cup mint leaves chopped
  • 1/4 cup water

Instructions

  • 1. Combine the packets of Health One with ¼ cup of water and ¼ tsp sumac, salt and pepper. Using parchment paper sprayed with olive oil cooking spray, pat out mixture to a thin pita-like thickness.
    2. Using a grill or non-stick pan, toast the pita bread in your toaster oven until it is crisp but not browned. Spray a fry pan with a small amount of olive oil cooking spray. Break the pita bread into pieces, and “fry” them, turning them over once browned. Remove the pita chips from the heat and place on paper towels.
    3. In a large mixing bowl, combine the chopped lettuce, cucumber, tomatoes, green onions with the sliced radish and parsley.
    4. To make the lime vinaigrette, whisk together the lime juice, olive oil and spices in a small bowl.
    5. Dress the salad with the vinaigrette and toss lightly. Finally, add the pita chips, and more sumac if you like, and toss one more time. Transfer to small serving bowls or plates. Enjoy!
    Calories: MR = 160, Extras = 45, Total = 205 cals per MR Serving

Spinach and Tomato Muffins

Spinach and Tomato Muffins

Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Muffins
Keyword: goat cheese, spinach, tomato
Servings: 2

Ingredients

  • 2 packets Pancake/Baking Mix Health One
  • 1 egg white
  • 1 teaspoon garlic finely diced
  • 2 tablespoons goat cheese
  • 2 tablespoons sun-dried tomatoes
  • 1/4 cup fresh spinach - chopped, or 1/4 cup frozen - thawed and drained
  • 1 tablespoon scallions chopped
  • 1/2 cup water

Instructions

  • Preheat oven to 350 degrees. Combine all ingredients and spoon into muffin tins. Bake 15-20 minutes depending on size of muffin tins.
    Calories: MR = 160, Extras = 45, Total = 205 cals per MR Serving 

Savory Pumpkin-Cheddar Pancakes with Rosemary

Savory Pumpkin-Cheddar Pancakes with Rosemary

Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: Breakfast, Main Course, Snacks
Keyword: pancakes, pumpkin, rosemary
Servings: 1

Ingredients

  • 1 packet Pancake/Baking Mix Health One
  • 1/2 tablespoon fresh rosemary chopped
  • 1/2 teaspoon garlic minced
  • 1/2 cup pumpkin puree
  • 1 tablespoon low-fat cheddar cheese shredded
  • salt and pepper to taste
  • 1/2 cup water

Instructions

  • Mix all ingredients together. Pour onto non-stick pan. Cook for 2 minutes. Flip and cook for another 2 minutes. Serve.
    Calories: MR = 160, Extras = 50 , Total = 210 cals per MR Serving 

Savory Indian Pancakes

 

Savory Indian Pancakes

Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: Appetizer, Breakfast, Main Course, Side Dish
Keyword: cilantro, pancake, tumeric
Servings: 1

Ingredients

  • 1 packet Pancake/Baking Mix Health One
  • 1/4 teaspoon chili powder
  • 1/8 teaspoon tumeric
  • 1/8 teaspoon black pepper
  • 1 teaspoon ginger chopped
  • 1 tablespoon cilantro chopped
  • 1 tablespoon red onion chopped
  • 1/4 cup water

Instructions

  • Mix all ingredients together. Pour onto non-stick pan. Cook for 2 minutes. Flip and cook for another 2 minutes. Serve. For a topping, use a little non-fat plain yogurt (2 Tbsp = 17 cals).
    Calories: MR = 160, Extras = 10 , Total = 170 cals per MR Serving  

Savory Corn Pancakes with Cheddar and Rosemary

Savory Corn Pancakes with Cheddar and Rosemary

Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Appetizer, Breakfast, Main Course, Snacks
Keyword: cheddar, corn, pancakes, rosemary
Servings: 1

Ingredients

  • 1 packet Pancake/Baking Mix Health One
  • 1 teaspoon rosemary fresh, chopped
  • 2 tablespoons frozen corn
  • 1 tablespoon low-fat cheddar cheese shredded
  • 1/4-1/2 cup water adjust to desired thickness

Instructions

  • Mix all ingredients together. Pour onto non-stick pan. Cook for 2 minutes. Flip and cook for another 2 minutes. Serve.
    Calories: MR = 160, Extras = 42 , Total = 42 cals per MR Serving