Sunday, February 7, 2016

Bacon Wrapped BBQ Chicken

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)                                                                                                 

Directions

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

Nutrition
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

Nutrition
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

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

Protein 18g


Saturday, April 27, 2013

Key Lime Cheesecake Crumble

Yum, but I could hardly taste the lime.  I'll increase it next time.

Base
  •   1 box Pillsbury Sugar Free Classic Yellow cake mix, minus 1 cup reserved
  •     1/4 cup Almond Milk - Unsweetened
Filling
  •     8 oz Fat Free Philidelphia Cream Cheese
  •     Lime Juice, 1/3 cup
  •     1/2 cup egg beater's original (equivalent to 2 eggs)
  •     1 10 oz can fat free Sweetened Condensed Milk
     
Topping
  •     1.5 tbsp. Margarine
  • 1 cup of reserved cake mix

  1. Heat oven to 350°F. Spray 13x9-inch pan with cooking spray. In small bowl, reserve 1 cup of the dry cake mix for the topping; set aside.
  2. Mix remaining cake mix and milk in a food processor until mixed thoroughly. (I had to add a couple teaspoons of milk here to get the consistency I wanted).  Spread in the sprayed pan with the back of a wet spoon.  It will be very sticky.
  3. In a standing mixer (or hand mixer) beat cream cheese, sweetened condensed milk, lime juice and egg beaters with electric mixer on medium speed until smooth. Pour filling evenly over base in pan.
  4. With fork, mix reserved cake mix and 1.5 tablespoons softened butter until crumbly. Sprinkle evenly over filling.
  5. Bake about 45 minutes or until golden brown. Cool in pan at least 20 minutes. Refrigerate.  Top with fat free cook whip if desired.
 
Makes 12 servings
Nutrition
Calories 240
Fat 4g
Sat Fat 1.5g
Cholesterol 7mg
Potassium 13mg
Carbs 51g
Fiber 1g
Sugars 21g
Protein 7g
 

Sausage and Kale Pasta

This called for turkey sausage, but I was out, so I just put chicken in it.  It was still good, but I'll be trying this again with sausage.

  • 8 ounces uncooked Fiber Gourmet whole wheat pasta (any shape)
  • 1/4 cup chopped tomatoes
  • 8 ounces hot turkey Italian sausage  (or chicken)
  • 2 tsp garlic
  • 1 teaspoon dried Italian seasoning
  • 1/4 teaspoon crushed red pepper (or cayenne)
  • 1.75 cups water + 1.5 bouillon cubes (or 1 can chicken broth)
  • 1 bunch fresh kale, stems removed, chopped
  • 1 (15-ounce) can navy beans, rinsed and drained
  • 4 tsp parmesan cheese

 
  1. Cook pasta according to package directions, drain.
  2.  Heat a large Dutch oven over medium heat, and spray with cooking spray. Add sliced tomatoes and sausage to pan; cook 10 minutes or until sausage is browned, stirring to crumble.
  3.  Add garlic to pan; cook 1 minute. Add seasoning, pepper, and broth to pan. Stir in kale; cover and simmer 5 minutes or until kale is tender.
  4.  Stir in pasta and beans.                            
Makes 5 servings

Nutrition (with Chicken.  I'll add sausage nutrition when I make it)
Calories 230
Fat 2g
Cholesterol 22mg
Sodium 725mg
Potassium 350mg
Carbs 51g
Fiber 23g
Sugars 2.5g
Protein 20.5g

Sunday, April 7, 2013

Homemade powdered sugar

Cool!!


  • 1 cup sugar
  • 1-1 1/4 tsp cornstarch (optional), to thicken and prevent caking
Blend in a blender, food processor, spice grinder or coffee grinder.  Sweet!