Crispy Baked Zucchini Fries

Thanks Kristen :)

• 1 Zucchini, sliced in matchsticks
• 1.5 TBSP balsamic vinegar
• 1.5 TBSP italian bread crubs

1. Preheat oven to 475 degrees.
2. Place the zucchini sticks in a bowl with the balsamic vinegar and swirl around until covered. Transfer to a ziploc bag.
3. Pour bread crumbs in the ziploc bag and seal it. Shake until the matchsticks are evenly covered.
   
4. Transfer to a baking sheet covered in cooking spray. Mist outside with cooking spray and cook for 10-12 minutes until crispy (depending on how fine you cut your matchsticks).

Makes 1 serving

Nutrition
Calories 68
Fat 1g
Sodium 190mg
Potassium 450mg
Carbs 14g
Fiber 3g
Portein 3g

Orange Chipotle Glazed Pork Chops

• 4 4 oz bonless pork chops
  
• 1/2 cup sugar free orange marmalade
• 1.5 tablespoons chopped fresh cilantro
• 1 tablespoon minced pickled jalapeno peppers
• 1 tsp mild sauce (Taco Bell) or tobasco sauce
  
• Salt & pepper for seasoning pork

1. Heat skillet to medium-high heat and spray with cooking spray. Season the pork w/ salt and pepper, and then cook covered in the skillet, about 3-4 minutes/side.
2. Meanwhile, mix the marmalade, cilantro, jalapenos, and hot sauce in a bowl and set aside.
   
3. Remove pork from pan, and add orange marmalade mixture to the pan. Simmer, stirring frequently, 1-2 minutes or until mixture thickens and reduces slightly.
4. Return pork chops to pan and cook covered for 2-4 more minutes or until tender but still slightly pink in the middle. Spoon glaze over the pork.

Makes 4 servings

Nutrition
Calories 150
Fat 4.5g
Sat Fat 1.5 g
Cholesterol 55mg
Sodium 800mg
Potassium 2.5mg
Carbs 10g
Protein 23g

Savory Bean and Spinach soup

Got this recipe from Fitness magazine's e-newsletter.

• 5 1/4 cups water + 3 chicken brullion cubes (or 3 14 oz cans of broth)
  
• 1 14 oz can diced tomatoes, pureed in a blender
  
• 1 15-ounce can Navy beans, drained and rinsed
• 1/2 cup cooked brown rice (I used 1/2 package boil-in-bag)
  
• 2 TBSP minced onions
  
• 1 teaspoon dried basil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 TBSP garlic powder
  
• 8 cups coarsely chopped fresh spinach or kale leaves(I used 1 bag Dole baby spinach)
  
• optional: Fat Free parmesan cheese for topping
  

1. In a 3-1/2- or 4-quart slow cooker, combine broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.

Makes 5 servings

Nutrition
Calories 119
No fat or cholesterol
Sodium 900mg
Potassium 150mg
Carbs 23g
Fiber 6.5g
Protein 7g

Mud Pie Brownies

Brownies

• 1 box brownies (I used Pillsbury Fudge Supreme)
• 1/2 cup egg beaters
• 1/4 cup canola oil
• 1/4 cup apple sauce
• 1/4 cup water

Frosting

• 1/4 cup Betty Crocker Whipped Chocolate frosting
• 1/4 cup Cool whip
• 2 Reduced Fat Oreos, finely crushed
• 1/2 cup miniature marshmallows

1. Prepare brownies according to box instructions (I use 1/2 the oil called for and substitute in 1/2 cup apple sauce to make it a little healthier) in a 9x9 pan sprayed with cooking spray. Let cool completely.
2. Prepare the frosting by mixing all the ingredients in a bowl. Spread evenly over cooled brownies. (Will be chunky)

Makes 16 brownies

Nutrition
Calories 193
Fat 7.5
Sat Fat .5g
Poly Fat 1g
Mono 2g
Sodium 123mg
Potassium 15mg
Carbs 24 g
Sugars 23g
Protein 1.5g

Simply Sweet Meatballs

This is a Hungry Girl recipe.

• 1 lb Extra lean ground beef
  
• 3/4 cup canned crushed tomatoes
• One 8-oz. can pineapple tidbits packed in juice, drained
• Spices: salt, black pepper

1. Preheat oven to 350 degrees. Spray a baking sheet with nonstick spray and set aside.
2. In a large bowl, combine beef, tomatoes, and pineapple tidbits. Add 1/2 tsp. salt and 1/4 tsp. pepper. Mix thoroughly with your hands. Firmly form mixture into 16 evenly sized balls and place them, evenly spaced, on the baking sheet.
3. Bake in the oven for 15-20 minutes.

Makes 4 servings (4 meatballs each)

Nutrition
Calories 166
Fat 4g
Sat Fat 1.5g
Cholesterol 65mg
Sodium 100mg
Potassium 75mg
Carbs 8.5g
Fiber .5g
Sugars 5.5g
Protein 24g

Home made stuffing

Kristen's husband's stuffing recipe without celery ;-) Next time, I might reduce the liquid ingredients, because mine was not very firm, and I'm assuming it was nixing the celery that made it too moist. OR maybe I could have cooked it longer. I also might add a pound of italian turkey sausage next time :)

Ingredients:

• 1 loaf of low calorie bread (I used natures own, Honey Wheat, 100 calories/3 slices)
• 1/2 c butter, melted (I used Country Crock margarine)
• 3.5 cups water with chicken brullion to make chicken broth (or 2 cans broth)
• onion powder, paprika, poultry seasoning, garlic powder, salt, and pepper to taste

Directions:

1. Tear or cut the bread into small pieces in a large bowl. Pour in the melted butter and the broth and mix well. Pour into a baking dish and bake at 350, covered, for an hour and a half. Uncover and continue to bake for an additional 15-30 minutes.
2. Makes 6 servings.

Nutritional Information:
Calories: 202
Fat: 8g
Saturated: 1g
Mono: 2g
Sodium 1670mg
Potassium 6mg
Carbs: 34g
Fiber: 11g
Sugars 4g
Protein: 8g

Sesame/Cashew Chicken

• 9-10 oz chicken tenderloins
• 1 small can water chestnuts
  
• 1/8 tsp. salt
• 1/8 tsp. black pepper
• 2 tbsp fat-free liquid egg substitute (like Egg Beaters Original)
• 1/4 cup whole-wheat flour, divided
• 1/4 cup fat-free chicken broth
• 1 tbsp. cornstarch
• 2 tbsp. sugar-free pancake syrup
• 2 tbsp. seasoned rice vinegar
• 1 tbsp. sugar free ketchup
• 1/2 tbsp. lite/low-sodium soy sauce
• 1 tsp garlic powder
  
• 1 tsp. sesame seeds or a dash of cashews (I used neither, b/c i don't like nuts or seeds! But I put cashews on Jeremy's and he loved it)
  
• Optional: crushed red pepper
• Optional: brown rice

1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.
2. Place chicken in a bowl, season with salt and pepper, and cover with egg substitute. Toss to coat and set aside.
3. Place flour in another bowl. Use a fork to transfer chicken to the flour bowl (little by little), allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat chicken with flour, and then transfer to the baking sheet. Mist with cooking spray.
   
4. Bake chicken in the oven until fully cooked, about 10 minutes.
5. Meanwhile, to make the sauce, combine broth with cornstarch in a small nonstick pot and stir to dissolve. Add syrup, vinegar, ketchup, soy sauce, and garlic. Mix well and bring to medium heat on the stove. Stirring often, cook until thick enough to coat a spoon, 2 - 3 minutes. Set aside.
6. Microwave water chestnuts for 45 seconds. Place chestnuts and cooked chicken in a bowl, top with sauce, and toss to coat. Sprinkle with sesame seeds or cashews if desired. If you like, add a sprinkle of red pepper flakes. Eat up!

Makes 2 servings

Nutrition (w/o rice, nuts, or seeds)
Calories 207
Fat .5g
Cholesterol 76mg
Sodium 1850mg
Potassium 111mg
Carbs 26mg
Fiber 1.5g
Sugars 1.5g
Protein 28g

Add 1/3 cup brown rice=100 calories.

Strawberry Marshmallow Cream Pie

• 1 frozen pie pastry crust
• 2 tubs (8oz each) Fat Free Philly Cream cheese, room temperature
  
• 4 servings mini marshmallows (or simplify using marshmallow cream...will change nutrition)
• 2 cups strawberries, sliced
• 3 TBSP sugar free strawberry glaze
• 1 cup splenda
• Fat Free cool whip for topping, optional.
  

1. Cook pie crust in the oven according to package instructions (mine was 12 minutes on 350 in the oven). Allow to cool
2. Melt the marshmallows in a large bowl in the microwave for about 1.5 minutes. Wisk in the cream cheese with a fork until smooth. Wisk in splenda.
3. Mix sliced strawberries and glaze together in a separate bowl.
4. Spoon about 1/3 of the marshmallow mixture into pie crust; 2/3 strawberry mixture, and the remaining 2/3 marshmallow mixture. Top with remaining strawberry mixture.

Makes 6 servings

Nutrition
Calories 248
Fat 7g
Sat Fat 2g
Mono Fat 3g
Cholesterol 12mg
Sodium 655mg
Potassium 107mg
Carbs 32g
Fiber 1.5g
Sugars 16g
Protein 11g

Garlic Chicken with Balsamic Sauce over Cous Cous

• cooking spray
  
• 2 tbsp garlic powder
• 3/4 lb chicken tenderloins
  
• 3 tablespoons balsamic vinegar
• 3/4 cup chicken broth
• 3/4 of a 14 ounce canned diced tomatoes
• 1/2 cup dry cous cous
  

1. Add cooking spray to a large saute pan and heat over medium-high heat.
   
2. Add the chicken and cook about 4 minutes per side (sprinkling with garlic powder and salt), or until cooked through and juices run clear.
3. Meanwhile, prepare the cous cous by boiling 1/2 cup water, and pouring it over 1/2 cup dry cous cous. Cover with a plate and let sit for 5 minutes. Fluff with a fork when finished.
   
4. When finished, remove the chicken and set aside. Lower heat to medium and add the balsamic vinegar and chicken broth to the pan.
   
5. Stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.
   
6. Serve over chicken

Makes 3 servings

Nutrition
Calories 220
Fat .5g
Cholesterol 66mg
Sodium 660mg
Potassium 65mg
Carbs 28mg
Fiber 1g
Sugars 1g
Protein 25g

Broiled Tomato Basil Toast

Yum! Tastes like pizza!

• 2 slices low calorie bread (33-45 calories/slice, it varies), toasted in toaster
  
• 1 wedge Laughing Cow light swiss cheese
• 3-4 slices tomato
• sprinkle of basil
• sprinkle of seasoning salt

1. Preheat broiler to high, and place toast on a baking sheet.
2. Spread 1/2 wedge of Laughing Cow on each slice of toast. Top with tomato slices, basil, and salt.
3. Broil on high for 2 minutes.
   

Makes 1 serving (2 slices)

Nutrition
Caloires 111
Fat 3g
Sat Fat 1g
Cholesterol 10mg
Sodium 840mg
Potassium 100mg
Carbs 20g
Fiber 6g
Sugars 3g
Protein 6g

Sweet Potatoes & Sausage

A unique flavor combination...surprisingly good.

• 3/4 lb (3 links) Italian Turkey Sausage
• 2 sweet potatoes (about 5'' long)
• 1 TBSP Zero calorie sweetener (white or brown sugar)
• 1 tsp cinnamon
• cooking spray

1. Preheat the oven to 450.
2. Bake the sweet potatoes for 1 hour. (You can microwave, but they're not as tender).
3. While the potatoes cook, heat a large pan to med-high heat, and coat with cooking spray. Cut the sausage into bite-sized pieces and cook until brown on all sides. Drain.
4. Cut potatoes open and scrape out the pulp into a bowl. Discard the skins. Sprinkle the cinnamon and sugar in the bowl and mash gently with a fork or spoon until combined. Change oven temp to 350.
5. Spoon the potatoes in the bottom of a 8x8 or loaf pan. Top with sausage and cook at 350 for 30-35 minutes.
   

Makes 3 servings.

Nutrition
Calories 230
Fat 8g
Sodium 591
Cholesterol 50
Carbs 21g
Fiber 3
Protein 15g

Spinach & Cream Cheese Tilapia

• 4 4 oz Tilapia fillets
  
• 4 oz fat free cream cheese, softened
  
• 1/2 can spinach
• 1 tsp nutmeg
• pinch of salt
• 1/2 Tbsp garlic powder
  
• 1/4 cup Panko bread crumbs (or 4 ritz crackers, crushed)
  

1. Preheat the oven to 350.
2. Blend the cream cheese and spinach in a large bowl.
3. Add the garlic, nutmeg, and salt
4. Spray a baking dish with non-stick spray
5. Arrange the fillets on the pan and slice a slit down the fish.
6. Spoon the cream cheese mixture onto the fish.
   
7. Sprinkle Ritz or bread crumbs over fish.
8. Bake for 25 minutes until fish flakes with a fork.

Makes 4 servings

Nutrition
Calories 145
Fat 1.5g
Sodium 550mg
Potassium 4mg
Carbs 4g
Fiber 2g
Protein 28g

Spinach Chicken Noodle Soup

This is half the original recipe. Feel free to double.

I make this for my sick hubby (or when we're both sick!) Will make it for sick baby too when he's born!)

• 4 cups water + 1 chicken brullion cube
• 1 TBSP minced onion
• 10 baby carrots, sliced (or 1 cup)
• 1 can reduced fat, cream of chicken soup
• 1/2 can spinach
• 8 oz chicken tenderloins, cut into bite sized pieces
• 1 package chicken flavored ramen noodles, with flavor packet
• 1 tsp salt
• 1 tsp pepper

1. Combine first 3 ingredients in a Dutch oven. Bring to a boil; cover, reduce heat, and simmer 15 minutes. (Speed up cook time by parboiling the carrots in the microwave before adding them to the pot, and then skip straight to the next step).
2. Add cream of chicken soup and remaining ingredients. Bring to a boil; reduce heat, and simmer, uncovered, 15 minutes (until chicken is cooked through and pasta is soft).

Makes 4 servings

Nutrition
Calories 190
Fat 2g
Cholesterol 27mg
Sodium 700mg
Potassium 247mg
Carbs 30g
Fiber 1.5g
Sugars 2g
Protein 15g

Impossibly Easy Crustless Pumpkin Cheesecake

• 1 can (15 oz) pumpkin (not pumpkin pie mix)
• 1 package (8 oz) fat free cream cheese, cut into 16 pieces, softened
• 1/4 teaspoon vanilla
• 3 egg beaters (3/4 cup_
  
• 3/4 cup splenda
  
• 1/2 cup Heart Smart Original Bisquick® mix
• 1 1/2 teaspoons pumpkin pie spice
• Caramel topping, if desired
  
• Pecan halves, if desired
• Fat Free Cool Whip, if desired
  

1. Heat oven to 350°F. Spray 9-inch glass pie plate with cooking spray. (I used spring form, and it worked fine!)
   
2. Beat all ingredients except caramel topping, cool whip and pecan halves for 2 minutes, scraping down the sides as necessary. Pour into pie plate.
3. Bake about 45 minutes or just until puffed and center is dry (do not overbake). Drizzle servings with caramel topping, cool whip or garnish with pecan halves. Store covered in refrigerator.

Makes 6 servings

Nutrition (w/o toppings)
Calories 109
Fat 1g
Cholesterol 6mg
Sodium 391mg
Potassium 11mg
Carbs 15g
Sugars 4g
Protein 10g

Scallops & Cheese Grits

Cheesy and protein packed!

For Grits

• 1/2 cup quick-cooking grits
• 1 wedge The Laughing Cow Light Original Swiss cheese, room temperature
• 1/2 cup shredded fat-free cheddar cheese
• 1 tbsp. light whipped butter or light buttery spread (I use Promise Heart Smart 5 cals/serving spread)
  

For Scallops

• 8 oz. frozen scallops
  
• 1 TBSP minced onions
  
• 2 slices turkey bacon, cooked and crumbled
  
• 1 tbsp. chopped fresh parsley
• 1 tsp. lemon juice
• 1 tsp garlic powder
  
• Optional: Tabasco sauce

Directions:

1. In a medium pot, bring 2 cups water to a boil on the stove. Add grits and salt and stir well. Reduce heat to lowest setting. Stirring occasionally, cook until water has been absorbed, about 6 - 7 minutes.
   
2. Remove from heat and stir in shredded cheese, cheese wedge, and butter. Cover and set aside until ready to serve.
3. Bring a large pan sprayed with nonstick spray to medium heat on the stove. Add scallops, onions, parsley, lemon juice, tobasco and garlic. Cook 5-7 minutes, but do not over cook. Remove from heat
4. Spoon the grits into a bowl, top with scallops and bacon.

Makes 2 servings

Nutrition
Calories 290
Fat 3.5g
Sat Fat .5g
Cholesterol 45mg
Sodium 956mg
Potassium 45mg
Carbs 35g
Fiber 2g
Protein 38g

Ham (or Turkey) & Cheese Meatloaf

• 1 lb. extra-lean ground beef
• 10 Reduced Fat Ritz Crackers, crushed
  
• 1 TBSP minced onion
  
• 1 TBSP parsley
  
• 2/3 serving of an egg beater (about 2 TBSP+2tsp)
  
• 2/3 cup Fat Free Shredded Cheddar Cheese, divided
• 5 TBSP Light Original Barbecue Sauce, divided
• 2 slices Smoked Ham or turkey lunchmeat, cut into pieces
  
  
  
  

  1. HEAT oven to 375ºF.
  2. PLACE first 5 ingredients in large bowl. Add half of the cheese and 3 TBSP barbecue sauce; mix well. Press half onto bottom of a loaf pan sprayed with cooking spray.
  3. COVER with half the ham, remaining cheese and then remaining ham; top with remaining ground beef mixture. Shape into loaf.
  4. BAKE 1 hour or until done (160ºF), brushing with remaining barbecue sauce after 45 min. Let stand 5 min. before slicing.

Makes 4 servings (could also do 5)

Nutrition
Calories 220
Fat 4g
Sat Fat 1.5g
Cholesterol 73mg
Sodium 705mg
Potassium 65mg
Carbs 8.5g
Sugars 2.5g
Protein 34g

Pumpkin Cheeseball

This is the recipe I learned at my Melting Pot cooking class. I used reduced fat ingredients. I'm really not sure how to calculate servings on this....

• 20 oz Shredded cheddar cheese (I used 2% since I was preparing for my family and they don't appreciate fat free anything!)
• 8 oz goat cheese, softened (I used reduced fat)
• 8 oz Fat Free Cream cheese, softened
• 1 swirl pretzel
• Decorative leaves, optional
• Assorted crackers for serving
  

1. Stir the Goat cheese and cream cheese together until smooth. Add the shredded cheese and stir until globbed together.
2. Shape mixture into ball to resemble a pumpkin.
3. Smooth pumpkin's entire surface with a metal spatula or gloved hands.
4. Make vertical grooves in the ball using a spoon.
5. Press pretzel in top into top of cheese ball to resemble pumpkin stem.
6. Place leaves or vine decor next to the pretzel (optional, purchased at Hobby Lobby).
7. Place crackers around pumpkin. Refrigerate (up to 2 days) until served. You can wrap it in saran wrap for several days before serving or giving as a gift.

I calculated nutrition based on 20 servings. Cheese only. This thing is HUGE (it's 36oz of cheese!) so 20 is a generous serving (almost 2 oz!)

Nutrition
Calories 100
Fat 6g
Sat Fat 4g
Cholesterol 22mg
Sodium 305mg
Potassium 20mg
Carbs 1g
Protein 8.5g

Pumpkin Pie Oatmeal

• 1/4 cup Quaker instant oats, plain
• 1/3-1/2 cup water (depending how thick you like your oatmeal)
• 2 TBSP canned pumpkin
• 1 tsp Pumpkin Pie Spice (or 1/2 TSP nutmeg and 1/2 TSP cinnamon)
• Splenda to taste

1. Microwave oatmeal, loosely covered, on med-high power for 1.5 minutes. Allow to cool slightly.
2. Stir in pumpkin, pumpkin pie spice and splenda.

Makes 1 serving

Nutrition
Calories 85
Fat 2g
Sodium 5mg
Carbs 16g
Fiber 2g
Protein 4g

Pumpkin Pie Shakeology

Mmm.

• 1 scoop chocolate Shakeology
• 1 cup water (or almond milk for creamier shake)
  
• 1/2 cup canned pumpkin, unsweetened
• 1/2 tsp. cinnamon
• 1/2 tsp. nutmeg
• OR 1 tsp Pumpkin Pie Spice instead of the two above ingredients
  
• 1 1/2 cup ice
  

Combine all ingredients in blender and combine until smooth. Makes 1 serving.

Nutrition (w/ water)
Calories 180
Fat 1.5g
Cholesterol 15mg
Sodium 105mg
Carbs 26g
Fiber 3g
Sugars 13g
Protein 19g

McRib Swap

A healthier alternative to the McDonald's McRib. Cheaper too. (Another Hungry Girl concoction!)

• 1 Morning Star Honey BBQ Riblet (found in the frozen section near the waffles)
• 2 Slices Nature's own 35 calorie Wheat bread (or similar low cal bread)
• 2 tsp yellow mustard
• Sandwich pickles
• (white onions are called for but I hate them! Feel free to add them!)
  

1. Prepare riblet according to package instructions. Meanwhile, toast the bread.
2. Spread mustard on one slice of bread and top with pickles and riblet. Spoon remaining sauce out of package over the riblet. Top with second slice of bread.

Makes 1 serving

A McDonald's McRib has over 500 calories and 26g of fat. (And that's before fries and a drink!)

Nutrition
Calories 290
Fat 4g
Sodium 1132mg
Carbs 54g
Fiber 10g
Protein 22g

Cheesy Squash Bake

Another one from Hungry Girl. And YUMMMMM.

• 3 cups cubed butternut squash (2 medium squash)
  
• 1.5 wedges The Laughing Cow cheese, Light Original Swiss, room temperature
• 2 TBSP minced onions
  
• 3 TBSP fat-free liquid egg substitute (like Egg Beaters Original)
• 1/2 tsp. salt
• 1/4 tsp. chili powder
• 1/8 tsp. pepper

1. Preheat oven to 350 degrees.
2. Place squash in large microwave-safe bowl with 1/4 cup of water. Cover and microwave for 6 minutes. Uncover and drain water. Cool for a bit.
   
3. Place squash and all other ingredients in a food processor. (Make sure squash cubes are not still piping hot.) Pulse until thoroughly mixed (but not liquefied). Remove blender from the base. (I accidentally liquefied, and it was good!!).
   
4. Transfer squash mixture to a small casserole dish sprayed with nonstick spray. Place in the oven, and bake for 35 - 40 minutes (until edges begin to brown). Then serve with a spoon as you would mashed potatoes!

Makes 2 servings

Nutrition
Calories 65
Fat 2g
Sat Fat 1g
Cholesterol 7.5mg
Sodium 823mg
Potassium 444mg
Carbs 7g
Fiber 2g
Sugars 4.5g
Protein 6g

Saucy Baked Pork Chops

• 4 4oz boneless pork chops
  
• 1/2 cup KRAFT Light Original Barbecue Sauce
• 2 Tbsp. sugar free orange marmalade
• 1 tsp. ground ginger
• 1 tsp. garlic powder
  

1. HEAT oven to 350ºF.
2. PLACE chops in 8-inch square baking dish.
3. MIX remaining ingredients; spoon over chops.
4. BAKE 45 min. or until chops are done (160ºF).

Makes 4 servings

Nutrition
Calories 155
Fat 4.5g
Sat Fat 1.5g
Cholesterol 55mg
Sodium 540mg
Carbs 6.5g
Sugars 3g
Protein 23g

Mushroom Onion Soup

• 1 pouch Liption French onion soup mix
• 1 can sliced mushrooms
• Top with cheese or bread if you want (I don't)
  

1. Prepare the soup according to package instructions.
2. Add mushrooms and heat through.

Makes 4 servings

Nutrition (W/o toppings)
Calories 37
Sodium 830mg
Carbs 7g
Fiber 1g
Sugars 1g
Protein 1g

Shrimp Egg Rolls w/ Sweet & Sour Sauce

Another Hungry Girl recipe.

• 6 large square egg roll wrappers
• 4 cups (about half of a 12-oz. bag) dry coleslaw mix
• 6 oz baby shrimp, precooked
  
• 1/2 cup canned water chestnuts, drained and sliced into strips
• 1/4 cup bean sprouts, chopped
• 2 tbsp. light or low-sodium soy sauce
• 1 tsp. garlic powder
  
• 1/4 tsp. ground ginger
• 1/8 tsp. salt
• dash pepper
• Optional: sweet & sour sauce, for dipping (my recipe below)

1. Preheat oven to 375 degrees.
2. Place slaw mix in a microwave-safe bowl with 2 tbsp. of water, cover, and microwave for 2 minutes. Drain any excess water, and transfer slaw mix to a large bowl. Add all other ingredients except for the wrappers, mix well, and set aside. (For more intense flavor, allow mixture to marinate in the fridge for 20 minutes.) Prepare a large baking sheet by spraying it lightly with nonstick spray.
3. Evenly distribute about 1/2 cup of the mixture onto each wrapper, in a row a little below the center. Moisten all four edges of each wrapper by dabbing your fingers in water and going over the edges smoothly.
4. Fold the sides of each wrapper about 3/4-inch towards the middle, to keep the mixture from falling out of the sides. Then, roll the bottom of each wrapper up around the mixture, and continue rolling until you reach the top. Seal the outside edge with another dab of water. Carefully transfer egg rolls to the baking sheet.
5. Repeat process with remaining wrappers.
   
6. Spray the tops of the egg rolls with nonstick spray. Bake in the oven for 20 minutes, until golden brown. Allow to cool slightly. If you like, dip egg rolls in some sweet & sour sauce!

Makes 3 servings, 2 egg rolls each.

My Sweet & Sour Sauce

• 1/3 cup pineapple juice or rice vinegar
  
• 4 tablespoons splenda
  
• 1 tablespoon reduced sugar ketchup
• 1 teaspoon soy sauce
• 2 teaspoons cornstarch mixed with 4 teaspoons water

1. Mix the vinegar/juice, splenda, ketchup, and soy sauce together and bring to a boil in a small pot.
   
2. Mix together the cornstarch and water, add to the other ingredients and stir to thicken.
   
3. Remove from heat

(Makes 3-4 servings, about 10-15 calories each)

Nutrition (egg rolls only)
Calories 180
Cholesterol 65mg
Sodium 965mg
Potassium 22mg
Carbs 31g
Fiber 3.5g
Sugars 5g
Protein 12.5g

Crab Cakes

These were REALLY good. Another Hungry Girl Recipe

• Two 6-oz. cans lump crabmeat, drained
• 2 slices light (35 calories per slice), lightly toasted
• One wedge The Laughing Cow Light Original Swiss cheese, room temperature
• 3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
• 2 tbsp. minced
  
• 1 tbsp. fat-free mayonnaise
• 1/2 tbsp. Dijon mustard
  
• 1/2 tbsp. finely chopped fresh curly parsley
• 1 tsp. garlic powder
  
• 1/2 tsp. lemon juice
• 1/2 tsp. imitation butter (I use Promise Heart Smart, 5cals/TBSP)
  
• 1/4 tsp. Worcestershire sauce
• dash hot pepper sauce (like Tabasco)
• dash salt, or more to taste
• dash black pepper, or more to taste
• Butter-flavored nonstick spray
• Optional: additional Dijon mustard(for dipping), lemon wedges

1. Preheat oven to 450 degrees.
2. Tear lightly toasted bread into pieces and place in a food processor or blender. Pulse until reduced to breadcrumbs, and then transfer to a medium bowl.
3. Add crabmeat, parsley, garlic, salt, minced onion and black pepper to the bowl, and gently mix until combined, and set aside.
4. Break cheese wedge into pieces and place in a small bowl. Add egg substitute, mayo, Dijon mustard, lemon juice, melted imitation butter, Worcestershire sauce, and hot pepper sauce. Whisk until smooth, and pour over the crabmeat mixture. Using a rubber spatula, gently fold the liquid mixture into the crabmeat mixture. If you like, add additional salt and black pepper to taste.
5. Prepare a medium-large baking dish by spraying with butter-flavored nonstick spray. Take 1/4 of the crab cake mixture from the bowl. Gently form it into a ball, place it in the baking dish, and flatten it into a cake about 1-inch thick -- repeat with remaining crab mixture so that you have 4 cakes in the baking dish.
6. Bake in the oven for 14 - 15 minutes, until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional Dijon mustard for dipping and/or lemon wedges for squirting.

Makes 2 servings (2 patties each)

Nutrition
Calories 130
Fat 3g
Sat Fat .5g
Cholesterol 75mg
Sodium 1800mg
Carbs 10g
Fiber 2.5g
Sugars 1g
Protein 19g

Skillet Nacho Chili

• 1 lb extra lean ground beef
• 1 tbsp minced onion
  
• 1 can Campbell's condensed tomato soup
  
• 1 can navy beans (or chili beans)
  
• 1 can (4.5 oz) Old El Paso® chopped green chiles, undrained
• 1 cup fiesta corn (Mexicorn)
  
• fat free shredded cheddar cheese for topping
  
• tortilla chips for topping
  

1. Spray 12-inch skillet with cooking spray; heat over medium-high heat. Cook beef and onion in skillet 5 to 7 minutes, stirring frequently, until beef is brown; drain.
2. Stir soup, beans, green chiles and corn into beef mixture. Heat to boiling; reduce heat to medium. Add water if desired to meet consistency desires!
   
3. Cook 8 to 10 minutes, stirring occasionally, until sauce is slightly thickened and corn is cooked.
4. Sprinkle each serving with cheese. Serve with corn chips.

Makes 4 servings.

Nutrition (w/o cheese and chips)
Calories 285
Fat 5g
Sat Fat 1.5g
Cholesterol 75mg
Sodium 1100mg
Potassium 471mg
Carbs 34g
Fiber 8g
Sugars 10g
Protein 35g

Crab Stuffed Mushrooms

This is a Hungry Girl recipe.

• 8 small-to-medium-sized (1 - 2" wide) brown mushroom caps (stems removed)
• 2 oz. drained white crabmeat
• 1/2 wedge The Laughing Cow Light Cheese (any Light flavor)
• 2 tsp. fat-free sour cream
• 2 tsp. fat-free cream cheese
• minced onions
• salt, pepper, garlic powder to taste

1. Preheat oven to 375 degrees.
   
2. Place with the mushrooms, rounded sides down, on a baking dish sprayed lightly with nonstick spray.
   
3. Combine all other ingredients and stir until well mixed. Evenly distribute crab mixture among the mushroom caps.
   
4. Place in the oven for 10 - 12 minutes, until hot.
   

Makes 2 servings (4 mushrooms each)

Nutrition
Calories 41
Fat 1g
Cholesterol 21mg
Sodium 385 mg
Potassium 157mg
Carbs 2g
Fiber .5g
Sugars 1.5g
Protein 6.5g

Caramel Pumpkin Pie

This was originally called "Turtle Pumpkin Pie", but the hubby and I both hate pecans...so I left the nuts out! If you add the nuts, put them on top of the caramel.

Crust (Feel free to use a Redi-made Graham cracker crust. It will alter the nutrition slightly)

• 32 Reduced Fat Nilla Wafers
  
• 1 TBSP Splenda
  
• 2 TBSP Promise Heart Smart Butter Spread (5 calories/serving), melted
  

Filling

• 3 TBSP Fat Free Smucker's Caramel Ice Cream topping
  
• 2 Packages (4 Servings size) Vanilla or White Chocolate Sugar free Jell-O pudding mix
• 1 Cup skim milk
  
• 1 cup canned pumpkin
• 2 tsp cinnamon
• 2 tsp nutmeg
• 1 1/2 cups Cool Whip FREE

Topping (optional)

• Additional Cool Whip
• Additional Caramel
• Pecans

1. Place Nilla Wafers in food processor with splenda and process until ground. Add butter imitation 1 tbsp at a time (processing in between). Press into a 8 inch glass pie pan. At this point, you can place it into an oven preheated to 350 for 3 minutes to firm the crust if you desire.
2. Spread caramel topping into crust. (Sprinkle nuts here if using)
3. Beat pudding mix, milk, pumpkin, and spices in large bowl until well blended. Stir in 1-1/2 cups COOL WHIP; spoon into crust.
4. Refrigerate 1 hour. Top with COOL WHIP, caramel topping and nuts just before serving, if desired.

Makes 6 servings

Nutrition (w/o toppings or nuts)
Calories 191
Fat 2g
Sodium 570mg
Potassium 65mg
Carbs 42g
Sugars 12g
Protein 3g

Herbed Scallops

• 8 oz scallops
• 2 TBSP lemon juice
• 1/2 TBSP thyme
• Salt
• Pepper

1. Preheat a skillet to med-high heat, and spray with cooking spray.
2. Pour lemon juice in the pan and then add the scallops. Season with spices.
3. "Boil" 4-6 minutes. Do not over cook.
   
4. Serve over couscous or rice.

Makes 2 servings.

Nutrition (scallops only)
Calories 70
Fat .5g
Cholesterol 25mg
Sodium 275mg
Carbs 3g
Protein 23g







1/4 cup dry couscous, prepared adds 150 calories. A very good carb/protein recover meal after a good workout. Be sure to add some veggies. :) A fast way to prepare couscous is to combine equal parts dry couscous to boiling water in a bowl, cover with a plate and let sit 5 minutes. Fluff with a fork!

Roasted Salmon with Mustard Glaze

• 4 4 oz Salmon fillets (or 1 large fillet)
• 3 TBSP fat free mayo
• 1 TBSP mustard
• 1 TBSP Dill (I was out, so I used lemon pepper! It sounded good and it tasted good too!)
• 1 1/2 tsp brown sugar calorie-free substitute
• 1 tsp lemon juice
• Salt & pepper
  

1. Heat oven to 400°F.
2. In a small dish, combine 3 tablespoons mayonnaise, 1 tablespoon each mustard and chopped dill, 1 1/2 teaspoons brown sugar substitute, and 1 teaspoon lemon juice.
3. Put four 4-ounce, center-cut salmon fillets on a foil-lined baking sheet. Season with 1/2 teaspoon salt and 1/8 teaspoon black pepper and spread mayonnaise mixture over top of fillets.
4. Roast until just cooked through, about 12 minutes.
   
   Makes 4 servings

Nutrition
Calories 193
Fat 5g
Sodium 1300mg
Cholesterol 132
Carbs 8g
Fiber 3g
Protein 26g

Tropical Chicken Pizza

My healthy/easy pizza dough:

• 1 1/3 cup Bisquick Heart Smart mix
• 1/4 cup + 1 TBSP water

(This makes thin crust. For more dough (thicker crust) use 1.5 cup bisquick and 1/3 cup water).

• 1 TBSP garlic powder
• 2 TBSP cilantro
• 3 tbsp teriyaki sauce marinade
• 6 oz chicken tenderloins, boiled (about 10 mins) and then shredded
• can (8 oz) pineapple tidbits, drained
• 3 slices 2% part skim mozzarella cheese, shredded into pieces

1. Preheat oven to 425. Coat a 12-inch pizza pan with cooking spray.
   
2. Stir water into Bisquick mix until crumbly, then knead into a ball by hand. Press dough into pan, using a rolling pin if desired, pressing it to the edges.
3. Spray the dough with cooking spray. Sprinkle with garlic, 2 tablespoons of the cilantro. Bake 7 to 8 minutes or until crust is just beginning to brown.
4. Spread teriyaki sauce over partially baked crust to within 1/2 inch of edges. Top evenly with chicken, pineapple and cheeses. Bake 8 to 10 minutes longer or until cheeses are melted and crust is golden brown.
   
5. Optional: Sprinkle with coconut or parmesan cheese

Makes 4 servings

Nutrition
Calories 253
Fat 6g
Sat Fat 2g
Mono Fat 1.5g
Cholesterol 32g
Sodium 1020mg
Pottassium 160mg
Carbs 37g
Fiber .5g
Sugars 10g
Protein 15g

Hearty Tacos

I got this recipe from Jeremy's sister.

• 1 lb extra lean ground beef
• 1 TBSP minced onions (or fresh)
• 1/2 package Lipton Onion Soup mix
• 3/4 cup water
  
• 1 package taco seasoning: I make my own with 1 TBSP each: Seasoning salt, garlic powder, chili powder.
• 1 cup salsa
• 2 TBSP chopped pickled jalapenos
• 8 (or more) crispy taco shells
• Optional toppings: shredded Cheddar cheese, chopped tomato, diced avocado, shredded lettuce, etc.

1. Heat taco shells according to package directions.
2. Meanwhile, cook beef & minced onion in hot skillet sprayed with cooking spray over medium-high heat, stirring constantly, until turkey is browned, stirring until it crumbles. Drain and return to pan.
3. Add soup mix, taco seasoning mix, and water. Cover & cook 5 minutes; uncover & simmer 2 minutes. Stir in salsa, and cook until thoroughly heated.
4. Fill each taco shell with 1/2 cup beef mixture & top with desired toppings. Serve immediately.

Makes 8 (or more) tacos. I crammed a lot of meat into my shells and it was overflowing...I probably should have divided the same amount of meat into 3 shells.

Nutrition (for 2 tacos with lettuce and tomato on top-no cheese)
Calories 258
Fat 9g
Sat Fat 2g
Mono Fat 2g
Cholesterol 65mg
Sodium 924mg
Potassium 100mg
Carbs 20g
Fiber 2.5g
Protein 26g

Easy Banana Bread

• 1 box reduced sugar Pillsbury Yellow Cake Mix
• 1/4 cup apple sauce
• 1 cup (4 serving) egg beaters
• 1 cup water
• 1 package sugar free Jell-O banana pudding mix
• 2 small mashed bananas (ripe)
• Optional: walnuts (I left this out)

1. Preheat the oven to 350.
2. The original recipe calls for 3 small loaf pans for baking, but I just used one big baking dish. Next time I'll use the loaf pans. But either way, spray your pans with cooking spray.
3. Mix the first five ingredients in a large mixing bowl until blended.
   
4. Add banana (and nuts) and mix just until blended.
5. Pour into prepared pan(s). I baked for 35 minutes (or until a toothpick inserted in the center comes out clean). The baking time may change with loaf pans, so just check with the toothpick.
6. Top with Fat Free Coop Whip if desired.
   

Makes 15 servings

Nutrition (w/o nuts or Cool Whip)
Calories 157
Fat 2.5g
Sat Fat 1g
Sodium 360mg
Potassium 53mg
Carbs 33g
Fiber 1g
Sugars 10g
Protein 3g

Chocolate Peanut Butter (PB2) Banana Shakeology

My favorite, by far!

• 1 serving Chocolate Shakeology
• 1/2 TBSP PB2, regular or chocolate* See note
• 2 slices frozen banana (slice BEFORE freezing!)
  
• 1 cup water
• 1 cup ice

1. Blend all ingredients. Enjoy!

Nutrition (more here!)
Calories 165
Fat 1.5
Cholesterol 10mg
Sodium 123mg
Potassium 115
Carbs 25g
Fiber 4g
Sugars 13g
Protein 18.5g





*Or use regular peanut butter, but it will increase the calories slightly.

Basic Shakeology Recipe

Okay, so Shakeology + water is boring! There are many recipes for it online, but I've perfected the art in my opinion. See more shakeology recipes on my blog (I post as I go). Here's my basic way to thicken it up, without adding extra calories!

• 1 Serving Chocolate or Greenberry Shakeology
• 1 cup water
• 1 cup ice

1. Blend! Enjoy! (This really thickens up the consistency and makes the shake double in size).

Nutrition
Calories 140
Fat 1g
Cholesterol 15mg
Sodium 100mg
Carbs 17
Fiber 3g
Sugars 9g
Protein 17g

Warm & Gooey Chocolate Pudding Cake

To satisfy my chocolate craving....

Cake

• box Pillsbury Reduced Sugar Devils Food Cake mix
• 1 can diet coke

Pudding

• 1 box sugar free chocolate pudding mix (4 serv size box)
• 2 cups skim milk (I used powdered fat free milk- Just add water)

1. Preheat the oven to 350.
2. Mix the cake mix and the diet coke in a bowl with an electric mixer until blended (scraping down sides as needed).
3. Pour into a cake pan sprayed with cooking spray, and cook according to package instructions (test with a toothpick).
4. Meanwhile, make the pudding according to the package instructions, but DO NOT REFRIGERATE. Leave at room temperature.
5. As soon as the cake comes out of the oven (while it's still really hot), pour the pudding over the top. Serve immediately for best results, or microwave when you eat it later. Top with fat free Cool Whip if desired.
   

Nutrition
Calories 210
Fat 2.5
Sat Fat 1g
Sodium 440mg
Carbs 47mg
Potassium 7mg
Fiber 1g
Sugars 13g
Protein 4g

Cheesy Chili Mashed Potatoes (like Abuelo's)

This is an Abuelo's copy cat recipe that I got from my friend's mom. :)

• 3lbs red potatos (they come in 3lb bags!)
• 3 oz cream cheese
  
• 8 oz 2% Velveeta (1/2 block)
  
• 1/2 tsp salt
• 3/4 tsp garlic powder
• 2 tbsp minced onion
  
• 1 small can green chilis
  
• 1.5 oz pimentos (if you have them, I left it out)
• 3/4 oz pickled jalapenos (finely chopped)
  

1. Wash and remove weird spots off potatoes, and cut into quarters. Place in stock pot and cover with water.
   
2. Boil over until potatoes are soft to the touch. (I cooked them about 35 minutes) Drain water.
3. Combine all ingredients into a large bowl. Mash with potato masher until combined, stirring with a fork if necessary.
4. Pour into a baking dish covered in cooking spray.
   
5. Warm in the oven until ready to serve.
   

Makes 8 servings.

Nutrition
Calories 183
Fat 3g
Sat Fat 1.5g
Cholesterol 12mg
Sodium 633
Potassium 716
Carbs 30g
Fiber 3g
Sugars 4g
Protein 9g

Green Chili Chicken Enchiladas

Yumm :)

• 12 oz chicken tenderloins, boiled and shredded) boil for 12 minutes)
  
• Minced onion
• 1 Can green chilis
• 3.5 oz fat free cream cheese, softened in the microwave
  
• 1/2 can Low fat cream of mushroom soup
• 6 oz Fat free sour cream
  
• 1/2 Fat free shredded cheddar
  
• 1 small tomato, chopped
• 5 "taco size" flour tortillas (about 110 calories each)
  

1. After cooking and shredding the chicken, add minced onion and green chilis.
   
2. Add Cream cheese.
   
3. In a separate bowl, mix cream of mushroom soup and sour cream together.
   
4. Microwave the tortillas in the microwave to soften.
5. Divide chicken mixture evenly between tortillas. Roll tortillas and place seam side down in 9 x 12 baking dish that has been sprayed with cooking spray. Cover evenly w/ sour cream mixture and cheddar.
   
6. Bake covered at 350 for 25 minutes. Remove cover last 5 minutes. Sprinkle with diced tomatoes, before serving.

Makes 5 servings (1 enchilada each- they're big!)

Nutrition
Calories 229
Fat 2g
Cholesterol 45mg
Sodium 925mg
Potassium 85mg
Carbs 30.5g
Fiber 4g
Sugars 2.5g
Protein 22g

Motlen Chocolate Cookie Cakes

• 1/2 cup semi-sweet chocolate chips
• 1/2 imitation butter (I use Promise Heart Smart)
• 3 egg beaters (3/4 cup)
• 1 cup powdered sugar
• 1/3 cup flour
• 7 CHIPS AHOY! Reduced Fat Cookies
• 1/2 cup thawed COOL WHIP Whipped Topping (optional)

1. HEAT oven to 425°F.
2. MICROWAVE chocolate and butter in large microwaveable bowl on HIGH 1-1.5 min. or until butter is melted, stirring every 30 seconds). Stir until chocolate is completely melted. Beat egg beaters, powdered sugar and flour with whisk until well blended. Gradually beat into chocolate mixture.
3. LINE 12 muffin pan cups with paper liners; spray with cooking spray. Place some broken cookie pieces on bottom of each cup; cover with batter.
4. BAKE 8 min. or until cakes are firm around edges but still soft in centers. Cool in pan 1 min. Carefully remove cakes from pan. Invert into dessert dishes; remove paper liners. Serve topped with COOL WHIP if desired.

Makes 12 cakes (but you'll probably want 2 at a time, because they're not all that big!)

Nutrition (per cake)
Calories 130
Fat 4g
Sat Fat 2.5g
Sodium 120mg
Potassium 4mg
Carbs 23g
Sugars 12g
Protein 2g

Melting Pot Cooking Class Recipes

Okay, so I'm doing the world a favor and posting the top secret Melting Pot recipes and techniques I learned at my Melting Pot cooking class last night. My only gripe is they didn't do a main course (the oil fondue). Enjoy. :) I will obviously prepare all of these with reduced fat or fat free ingredients.

First Course: Garlic & Herb Cheese Fondue, prepared with Green Goddess Sauce















First, the Green Goddess Sauce:

• 3/4 cup (6oz) softened cream cheese
• 1/2 cup milk
• 1/4 cup sour cream
• 1/4 cup chopped fresh parsley
• 1/2 cup finely chopped chives
• 2 TBSP minced onions

1. Whisk Cream cheese, milk and sour cream parsley, chives and onions in a bowl until combined.
   
2. You may also beat with an electric mixer or a hand held mixer for 1-2 minutes. Chill, covered until serving time.
   

Makes 2 cups (you will only need 1/4 cup of this for your fondue! So feel free to reduce!)

Now: Garlic & Herb Cheese Fondue

• 3oz (about 6 TBSP) light beer (or chicken broth or white wine. Chicken broth is healthiest)
  
• 5oz FLOURED shredded cheddar cheese (TIP: they said lightly adding a sprinkle of flour to the grated cheese will make the cheese melt/blend better)
• 1.5 tsp chopped garlic
• 1/4 cup Green Goddess (above)
• Garlic and wine seasoning (or garlic powder)
• Black pepper
  

1. Add base to hot fondue pot (beer, broth, or wine).
2. Stir in chopped garlic
3. Add Green Goddess and stir until blended.
   
4. Add 1/3 of the cheese and stir until melted. Add another 1/3 and stir. Add the final 1/3 and stir. They said to eyeball it for consistency. You may not use all the cheese or need more. It should be a thick, honey-like consistency.
   
5. Sprinkle seasonings and enjoy!

We dipped the following in the cheese:

• raw veggies (cauliflour, broccoli, carrots)
• Granny smith apples
• Coarse bread

California Salad














Raspberry Walnut Vinaigrette

• 1 cup raspberry jam
• 1/3 cup cold water
• 1 TBSP apple cider vinegar
• 1 tsp walnut oil
• Kosher salt to taste
• Black pepper to taste
• 1/4 cup canola oil

1. Combine jam, water, vinegar, walnut oil, salt and pepper in a bowl and mix well. Add the canola oil slowly, whisking constantly until blended. Store the vinaigrette in a jar with a tightly fitting lid in the refrigerator for 3 weeks.

Makes a whole jar!

Salad

• Spring mix
• Diced (fresh) tomatoes
• Gorgonzola Crumble Cheese
• Walnuts
• Raspberry Walnut Dressing

1. Assemble the salad: spring mix, top with tomatoes, top with cheese and walnuts. Drizzle with dressing.

Flaming Turtle Chocolate Fondue

• Milk chocolate, melted (Belgian suggested) -No amount specified. Eyeball it. I think they used 1 large chocolate bar.
  
• 2 TBSP heavy cream, milk or water to thin
• Caramel (ice cream topping)
• chopped pecans (I WILL LEAVE THIS OUT! YUCK!)
• 1 TBSP rum for flambé (optional, for effect)

1. Melt the chocolate and add the liquid. Stir in caramel and pecans. Top with rum and light on fire if desired.

We dipped the following in the chocolate:

• Strawberries
• bananas
• rice krispies treats
• brownies
• cheesecake
• pound cake
• marshmallows rolled in oreos and coconut, etc.
  

Pumpkin Cheeseball














Picture is generic. This pic used celery for the stem.

• 2 10oz blocks extra sharp cheddar cheese, shredded (or just buy it shredded!)
• 1 8oz package cream cheese, softened
• 2 4oz goat cheese logs, softened
• 1/2 tsp pepper
• 1 braided pretzel (for stem)
• Assorted crackers

1. Stir together first 4 ingredients
2. Shape mixture into ball to resemble a pumpkin.
3. Smooth pumpkin's entire surface with a metal spatula or gloved hands.
4. Make vertical grooves in the ball using a spoon.
5. Press pretzel in top into top of cheese ball to resemble pumpkin stem.
6. Place leaves or vine decor next to the pretzel (optional, purchased at Hobby Lobby).
7. Place crackers around pumpkin. Refrigerate (up to 2 days) until served. You can wrap it in saran wrap for several days before serving or giving as a gift.
   

We also did chocolate dipped strawberries that looked like tuxedos, but I don't think any instruction is needed in that, except just melt pure chocolate for dipping!

Bacon, Egg and Cheese Muffin

Jeremy likes these a lot. Packed with protein and fiber too! Just like McDonald's, except healthier :)

• 1 100 calorie English Muffin
• 1/4 cup egg beaters
• 1 slice turkey bacon
• 1 slice fat free cheese
• salt and pepper if desired

1. Preheat a skillet and spray with cooking spray.
   
2. Time to multi-task! Cut the English muffin in two and place in the toaster.
   
3. Place the Bacon on a paper towel on a plate and microwave for ~1.5 minutes.
4. Pour the egg beater into the skillet. Cook omlette style (a few minutes on each side). Scrambling is okay, but it makes for a messier sandwich! Sprinkle with salt and pepper.
5. Remove the English muffin from the toaster, and top one side with the egg beaters. Place the cheese slice on top of the egg (the heat from the egg will melt the cheese), and top with the bacon (broken into 3 pieces). Top with remaining half of muffin.

Makes 1 sandwich

Nutrition
Calories 180
Fat 2g
Sodium 650mg
Cholesterol 10g
Carbs 20g
Fiber 8g
Protein 20g

3 Ingredient Cheesy Shepherd's Pie

This was VERY TASTY and simple!! This was originally a Hungry Girl recipe.

• 4 Green Giant "Just for One" packages of Broccoli and cheese (or other variety with cheese) packages. (In the frozen foods section)
  
• 1 pouch Betty Crocker Cheddar & Sour Cream Mashed Potatoes
• 1 lb Extra Lean Ground Beef, browned
  
• Optional: salt, black pepper, additional spices

Directions:

1. Preheat oven to 400 degrees.
2. Prepare the veggies in the microwave according to package instructions (about 4-5 minutes)
   
3. Meanwhile, in a medium-large bowl, combine contents of potato pouch with 2 cups hot water, and stir until thickened. Set aside.
4. Spray an rectangular baking pan with nonstick spray. Add beef to the pan and evenly distribute along the bottom. Evenly spoon saucy vegetables over the meat. Evenly top with potato mixture, using a rubber scraper or spoon to smooth.
5. Bake in the oven for 20 minutes, until filling is heated through
   

Makes 4 servings.

Nutrition
Calories 250
Total Fat 6g
Sat Fat 2.5
Cholesterol 75mg
Sodium 920mg
Carbs 25g
Fiber 6g
Sugars 3g
Protein 28g

La Bamba Taco Casserole

• 1 small can rotel
• Cooking spray
• 1 pound extra lean ground beef
• 1 tsp each chili powder, garlic powder, minced onions, and seasoning salt (or use taco seasoning)
  
• 1 can fiesta corn (or Mexicorn)
  
• 1 cup canned fat-free refried beans
• 1/4 cup shredded fat free cheddar cheese
• 1 cup diced tomato, canned
  

1. Preheat oven to 375 and spray a rectangular baking dish with cooking spray.
   
2. Arrange rotel in a single layer in the bottom of the dish.
   
3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add beef, onion, chili powder, salt, and garlic.
4. Add diced tomatoes; cook 5 minutes or until liquid evaporates, drain.
   
5. Spoon beef mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans.
6. Bake at 375 for 15 minutes.
   
7. Garnish with salsa, sour cream, additional cheese, crushed tortilla or chopped lettuce. (Whatever you like!)

Makes 4 servings

Nutrition
Calories 248
Fat 5g
Sat Fat 1.5g
Cholesterol 66mg
sodium 1475mg
Carbs 24g
Fiber 5g
Sugars 6g
Protein 32g

Crockpot Chicken Chow Mein

• 1lb chicken tenderloins
  
• Cooking spray
  
• 1.5 cup frozen mixed asian vegetables
  
• 1 tbsp minced onion (or use fresh onions if you like!)
  
• garlic powder(or use fresh)
  
• 1 can (8 oz) sliced water chestnuts, drained
• 1 cup chicken broth (I use buillon and water)
  
• 2 tablespoons soy sauce (reduced sodium)
  
• 1/2 teaspoon ginger powder
  
• 2 tablespoons cornstarch
• 3 tablespoons cold water
• 1 cup (small can) sliced mushrooms (or use fresh)
  
• Chow mein noodles, (from a bag)
  

1. Remove veins from chicken. Cut chicken into 1-inch pieces. In 10-inch skillet, heat cooking spray over medium-high heat. Cook chicken in oil about 5 minutes, turning once, until brown.
2. In 3 1/2- to 6-quart slow cooker, place vegetables, onion, garlic and water chestnuts. Add chicken. In small bowl, mix broth, soy sauce and ginger; pour over chicken.
3. Cover and cook on Low heat setting 6 to 8 hours. (I did high for ~3.5 hours)
4. 15 minutes before serving: In small bowl, mix cornstarch and water until smooth; stir into chicken mixture. Stir in mushrooms. Increase heat setting to High. Cover and cook 15 minutes. Serve topped w/ 1/4 cup crispy noodles.

Makes 4 servings

Nutrition
Calories 194
Fat 2.5g
Sat Fat .5g
Cholesterol 66mg
Sodium 1100mg
Potassium 152mg
Carbs 21g
Fiber 2g
Sugars 2g
Protein 24g