Banana Yogurt Parfait with Maple-Oat Topping

Sometimes it's nice to toast oats and have them as a crunchy topping.  Here is a sweet little twist to a yogurt parfait and it makes a nice, wholesome and filling breakfast.

The recipe comes from the Carb  Lovers Diet.  They consider it one serving but it makes a very generous 1-1/2 cups and contains close to 400 calories.  That is way too much for me so I am callling it 2 servings and displaying their nutritional data as such, too.

You can easily divide the ingredients in half.  And, if you don't have maple syrup, use  your favorite pancake syrup, or even honey.  A sprinkle of cinnamon on the top is nice too.



Banana Yogurt Parfait with Maple-Oat Topping
Makes 2 servings

• 6 tablespoons old-fashioned rolled oats
• 1 tablespoon pure maple syrup
• 3/4 cup plain Greek low-fat yogurt
• 1 banana, sliced

1. Heat a nonstick skillet over medium heat.
2. In a small bowl, combine oats and maple syrup; add oat mixture to pan, and cook 2 to 3 minutes. 
3. Place yogurt in a bowl and top with banana slices and toasted oats.

Per serving.

Weight Watchers P+ = 5.

Calories 190;  Protein: 10g; Carbohydrate 33g; Fat 3g; Fiber3g.

Place yogurt and cut banana in bowls.

Mix oats and syrup, then toast in non-stick pan.

Top banana and yogurt with the oats and a dash of cinnamon.



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Chicken Pasta Primavera

I wanted to have some of the Noodle Expert's home made whole wheat linguini for dinner tonight and I found a nice looking recipe in the Carb Lovers Diet book.  Other than the pasta it calls for (1/2 cup uncooked whole grain rotini), I followed it pretty much as written.

Chicken Pasta Primavera

• 2 servings home made pasta
• 2 teaspoons canola oil
• 4 ounces cooked skinless, boneless chicken breast, sliced into 1/2-inch strips
• 2 medium tomatoes, chopped
• 1 onion, sliced vertically
• 3 garlic cloves, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 medium zucchini, sliced lengthwise into ribbons
• 2 tablespoons grated Parmesan cheese

1. Cook pasta in boiling water for 10 minutes. Drain.
2. While pasta is cooking, heat oil in a nonstick skillet over medium heat. 
3. Add tomatoes, onion, garlic, zucchini, oregano, salt, and pepper to pan; cook 8 to 10 minutes.
4. Add chicken to mixture and cook till heated through.
5. Plate pasta; place chicken mixture over it.
6. Sprinkle parmesan cheese over the top.

Makes 2 generous servings. 
Weight Watchers P+ =  6 . This does not include the pasta.
Calories 218; Protein 21g; Carbohydrate 12g; Fat 10g; Fibre 3

I was very happy that the Noodle Expert liked it too!

Printable Recipe

3 Bean Salad

I have been reading about the Carb Lovers Diet this weekend.  It's all about Resistant Starch and how foods that contain it are used to fill us up and keep us satisfied for longer periods of time.  The recipes look really good and use common ingredients so I have decided to try some of them.

The first one I am making is a dinner ... a 3 Bean Salad, along with a lean beef burger on a whole wheat roll.  I have most of the ingredients on hand, and wanted an easy meal that we can eat in front of the tv tonight.

The original salad recipe uses green bell peppers, but I only have yellow and red.  It also calls for white beans and so I used white kidney beans.

3 Bean Salad
For 2 servings:

• 1/2 cup green beans
• 1/2 cup red kidney beans
• 1/2 cup white kidney beans
• 1 medium carrot, peeled and diced
• 1/4 cup red pepper, diced
• 1/4 cup yellow pepper, diced

I had fresh beans on hand, so I blanched some, then cut them into 1" lengths.
Then I mixed all the ingredients together.

Per 1 cup serving.
Weight Watchers P+ = 3. 
Calories 135; Protein 9g; Carbohydrate 24g; Fat 1g; Fibre 8g

The book suggests that you dress the salad with 2 Tbsp of a low-fat Italian vinaigrette.  The bottle I had was almost empty so I added a tsp of canola/olive oil blend to it and shook it before I drizzled it over the salad ingredients.  I haven't had all my healthy oils yet today so this will help.

Normally I would eat a veggie burger instead of a beef burger.  Tonight I decided to follow the meal instructions and go with the beef.  I used frozen PC Blue Menu lean beef burgers. 

Weight Watchers P+ = 6.  Not bad for a tasty and filling hunk of meat!
Calories 210; Protein 21g; Carbohydrate 1g; Fat 14g; Fibre 0g

I divided the salad between two plates, cooked the burgers and served them with the recommended Romaine and tomatoes (and a cheese slice for him).   A lovely looking, casual dinner... crunchy and delicious.  Definitely a keeper!



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