Monday, May 21, 2018

Sweet and Spicy Shrimp

Adapted from Betty Crocker

  • 1/4 cup soy sauce
  • 2 teaspoons stevia
  • 1/2 teaspoon cayenne powder
  • 2 teaspoons cornstarch
  • 2 tsp apple cider vinegar
  • vegetable oil cooking spray
  • 1 bag frozen Asian stir fry vegetables
  • pound cooked peeled deveined large shrimp, thawed if frozen
  • Hot cooked rice, if desired

  1. Stir together soy sauce, stevia, cayenne pepper, vinegar and cornstarch until cornstarch is dissolved; set aside.
  2. Heat oil in 12-inch skillet over medium-high heat. 
  3. Microwave frozen vegetables according to package instructions.
  4. Place vegetables and soy sauce mixture in the pan. Stir-fry 3 to 5 minutes until thick sauce forms.  Add shrimp just before serving to heat through.
  5. Serve over rice.
Makes 4 servings
Nutrition Facts (without rice)
Calories 138
Fat 3g
Carbs 9g
Fiber 2
Protein 20g

Beef Burrito Skillet

Super easy.  Adapted from a Betty Crocker Recipe
  • l lb Extra Lean ground beef 
  • Chili, garlic powder, onion powder, and seasoning salt to taste (or a packet of taco seasoning)
  • 1 cup water
  • 1 cup chunky salsa
  • 1 (15 oz) can black beans, rinsed and drained
  • 3 (6 inch) flour tortillas, sliced into 1-inch strips
  • 1 cup 2% shredded Mexican blend cheese

    OPTIONAL toppings:
  • 1/2 cup sour cream
  • 1/4 cup sliced green onions
  1. In a large skillet, brown beef until no longer pink. Drain. Add taco seasonings, water, salsa and beans. Cook over medium heat for 3-5 minutes or until the sauce thickens. Reduce heat to low.
  2. Stir in the tortilla strips and then top with cheese. Remove skillet from heat and let cheese melt.
  3. (If using) Top with sour cream and sprinkle with green onions. Serve immediately.
Makes 5 Servings
Nutrition Facts (Without Toppings)

Calories 333
Fat 10g
Sat Fat 5g
Cholesterol 67mg
Sodium 1100mg
Carbs 32g
Fiber 6g
Sugars 2g
Protein 30g

Saturday, November 19, 2016

White Chocolate OR Cream Cheese Pound Cake

For my own reference, I am listing this with multiple substitutions that I interchange.  It is YUMMY anyway you make it.  I got the original recipe from a book called "Cakemix Doctor"

  • 1 Box Sugar Free Yellow Cakemix
  • 1 Cup 1% milk (or 1 Cup Unsweetened Almond milk)
  • 3/4 Cup Egg Beaters (equivalent to 3 eggs)
  • 1 stick Margarine
  • 5-6oz White Chocolate Chips (OR for a different flavor, substitute 4 oz fat free cream cheese)
  • 1 tsp vanilla extract
  1. Preheat the oven to 350.
  2. Lightly mist three 8-inch loaf pans with cooking spray.
  3. Place the Cakemix, milk, and egg beaters in a mixing bowl.
  4. Melt the butter, and then add to the mixing bowl.
  5. Place the white chocolate chips in a bowl with the vanilla extract.  Microwave for 20 seconds at a time, stirring frequently until it is liquefied.  Careful not to scorch it.  Then, add chocolate to the mixing bowl.  (If you are using cream cheese, just soften the cream cheese and vanilla together in a bowl and then add it to the bowl)
  6. Blend on medium until mixed.  Pause, scrape down the sides, then continue mixing on HIGH until thoroughly mixed.
  7. Pour the batter into the 3 loaf pans (trying to distribute evenly).
  8. Bake for 35-40 minutes.  Check on it frequently after about 30 minutes because it can burn easily.  Cook  until a toothpick inserted into the cake comes out clean.

    IMPORTANT.  For super moist pound cake, let the cakes cool until they are still a little warm.  Loosen the edges of the pan and then turn the pan over on your hand and gently tap the bottom of the pan until the cake comes loose in your hand.  Then immediately wrap the cake in saran wrap.  This will lock in the cakes moisture, making a super moist pound cake.  Cake is best the next day.
Nutrition Facts (5 slices per loaf)

White Chocolate Version with 1% Milk
Calories 160
Fat 7.5g
Sat Fat 3g
Carbs 28g
Protein 2.5g

White Chocolate Version with Almond Milk
Calories 154
Fat 7g
Sat Fat 2.5g
Carbs 27g
Protein 2g

Cream Cheese Version with 1% Milk
Calories 145
Fat 6g
Sat Fat 2g
Carbs 25g
Protein 3.5g

Cream Cheese Version with Almond Milk
Calories 140
Fat 6g
Sat Fat 2g
Carbs 24g
Protein g

Sunday, February 7, 2016

Bacon Wrapped BBQ Chicken

  •   1/4 tsp black pepper                                                                                              
  • 1 lb chicken tenderloins
  • 8-9 slices center cut bacon
   BBQ Sauce            
  • 1/4 cup reduced sugar ketchup                          
  • 1/4 cup diet coke          
  • 2 TBSP cup brown sugar substitute
  • 1 TBSP soy sauce     
  • 1 tsp Dijon mustard
  • 1/2 TBSP garlic powder
  • 1/4 tsp cayenne pepper (omit if you don't like spicy)                                                                                                 


1. Heat oven to 425°F. Spray a cookie sheet.                         
2. Sprinkle pepper over chicken. Wrap each chicken piece with 1 slice bacon.
3. Place bacon-wrapped chicken pieces on cookie sheets, bacon end down. Bake for approx. 20 mins or until chicken is done (at least 165°F).
4. Meanwhile, in 1-quart saucepan, mix BBQ Sauce ingredients; heat to simmering over medium heat, stirring frequently, until excess liquid is dissolved, about 5 minutes. Remove from heat; set aside.
5. In large bowl, toss chicken with the sauce.

Makes 4 servings
Calories 145
Fat 3.5g
Sat Fat 1g
Cholesterol 75mg
Carb 4g
Sugars 1g
Protein 26g

Wednesday, July 31, 2013

Mediterranean Herb Crusted Tilapia

  • 1 package McCormick® Recipe Inspirations Mediterranean Herb Crusted Tilapia
  • 1 tsp Garlic powder 
  • 3/4 tsp basil
  • 3/4 tsp oregano
  • 1/2 tsp black pepper
  • 1.5 lbs tilapia fillets (about 6)
  • 1/2 tsp salt
  • 1/4 cup sunflower oil
  • 1 tbsp melted margarine
  • 1.5 cups chopped spinach leaves
  • 3/4 cup panko (Japanese) bread crumbs 
  • 1/3 cup finely chopped red bell pepper
  • 3 TBSP reduced fat parmesan cheese
  1. Preheat oven to 400°F. Place fish on foil-lined shallow baking pan. Sprinkle with salt. Mix oil and all of the Spices in medium bowl. Brush fish with the seasoned oil.
  2. Stir spinach, panko, bell pepper and Parmesan cheese into melted butter. Divide mixture evenly among fish fillets, pressing lightly so mixture adheres to top of fish.
  3. Bake 15 minutes or until fish flakes easily with a fork.
Makes 6 servings

Calories 229
Fat 13g
Sat Fat 2g
Polysat Fat 6g
Monosat fat 2g
Cholesterol 50mg
Sodium 127.7mg
Potassium 377mg
Carbs 6g
Fiber .5g
Sugar .5g
Protein 23g

Monday, June 17, 2013

Tex Mex & Couscous Stuffed Bell Peppers

  • 1 lb Extra Lean Ground Beef (or ground turkey)
  • Homemade taco seasoning: 1/2-1 TBSP each: minced onion, garlic powder, chili powder, seasoning salt (to taste)
  • 6 multicolored bell peppers
  • 6 TBSP dry couscous
  • 6 TBSP water
  • 1 cup salsa
  • 1 cup canned Fiesta Corn (or frozen)
  • 6 TBSP fat free shredded cheddar cheese
  1. Preheat oven to 500 degrees.
  2. Boil water in the microwave. Stir in couscous, cover and set aside for at least 5 minutes.
  3. Meanwhile, in a large skillet over medium-high heat, cook beef, stirring occasionally and breaking up, until no longer pink, about 4 minutes.  Drain and then add taco spices.
  4.  While couscous is softening, remove tops from peppers and scrape out seeds, then set aside.
  5. In a large bowl, combine couscous, beef, salsa, and corn. Fill peppers with beef mixture. Arrange peppers in a shallow baking pan and bake for 10 minutes.
  6. Sprinkle cheese on top, then continue baking until peppers are tender and stuffing is heated through, about 5 minutes.
Makes 6 servings

Calories 193
Fat 3g
Sat Fat 1g
Cholesterol 44mg
Sodium 870mg
Potassium 286mg
Carbs 22g
Fiber 2.5g
Sugars 6.5g
Protein 21g

Wednesday, May 8, 2013

Kiwi Topped Fish

If you like fruit...this is good.  I used swai fish this time, but it works well with tilapia, cod, and salmon.

  • 1.5 lb swai fish (about 4 fillets)
  • 3 medium sized kiwis, peeled and sliced into medallions.
  • 1/4 cup Crystal Light (fruity flavor, or any juice, but it'll add calories)
  • 1 tsp corn starch
  • salt/pepper to taste
  1. Season fish with salt and pepper and cook in a skillet coated with cooking spray, flipping after a few minutes until fish is cooked through. 
  2. Stir Crystal Light and corn starch in a sauce pan BEFORE heating, then heat to boiling.  Stir until sauce is thickened.  Stir in kiwis.
  3. Serve fish topped with Kiwi
Makes 4 servings

Calories  129
Fat 2g
Sodium 730g
Cholesterol 56mg
Carbs 10g
Fiber 2g

Protein 18g