Sunday, January 31, 2010

Buffalo Chicken Calzone

Ingredients:
  • 12 oz chicken, cooked and cut into bite sized pieces
  • 8 oz Fat Free Philadelphia Cream Cheese
  • 1/4 tsp onion powder
  • 1 clove garlic
  • 1/2 cup light barbecue sauce
  • 1 tbsp tobasco sauce
  • 2 cans homestyle or buttermilk biscuits, 2 round pizza like crusts


Directions:
  1. Preheat oven to 400F. Combine chicken, onion powder, garlic, cream cheese, barbecue sauce and tobasco sauce in a medium bowl and microwave for 1-2 minutes until warm and melted.
  2. Place 1 round dough on a cookie sheet or cooking stone and spoon the chicken mixture on top. Place the second dough on top and press to seal the edges.
  3. Cook 20 minutes.
Makes 6 servings.


Nutrition
Calories: 260
Fat: 2g
Cholesterol 38mg
Sodium 1265mg
Potassium 316mg
Carbs: 42g
Fiber 2g
Sugars 8g
Protein 20g

Saturday, January 30, 2010

Caribbean Pork Stir Fry & Cous cous

Ingredients
  • 2 boneless pork chops cut into 3/4-inch cubes (8oz)
  • 1-2 tablespoon Caribbean-style rub (I made my own from this recipe:)
  • 1 teaspoon splenda
  • 1 teaspoon dried minced onion
  • 1/4 teaspoon salt
  • 1/2 tsp cayenne
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon dried tyme
  • 1/2 cup uncooked couscous
  • 1/4 cup cranberry grape diet Ocean Spray
  • 1/4 cup chicken broth (I use bruillon)
  • 1/2 teaspoon salt
  • 1/3 craisins
  • 2 oranges, peeled and sliced
  • 1 oz chopped almonds
Instructions
1. In plastic bag, shake together the pork cubes and Caribbean spices to evenly coat the pork. Brown in a skillet with cooking spray (you can cover and let it cook through- stirring occasionally). About 10 minutes I'd say?

2. Meanwhile, Mix the juice and chicken broth and microwave on high for 2 minutes
3. in large bowl combine couscous and boiling liquid and 1/2 teaspoon salt; cover and let sit 5 minutes.
4. After 5 minutes, fluff couscous with a fork and stir in craisins, pork, oranges, and almonds.

Makes 3 servings
Nutrition
Calories 305
Total Fat 8g
Sat Fat 1.5g
Cholesterol 40mg
Sodium 970mg
Potassium 136mg
Carbs 38g
Fiber 4g
Sugars 11g
Protein 22g

Monday, January 25, 2010

George Forman Chicken Tenders

  • 1/2 lb chicken tenderloins
  • Mrs. Dash seasoning (I use Tomato Basil, Chipolte, or Lemon Pepper w/ Garlic)
  • Salt
Trim chicken and season with Mrs. Dash and salt.
Grill on George Foreman grill for 4.5 minutes.

Makes 2 Servings.
Nutrition:
Calories 90
Fat .5
Cholesterol 65mg
Sodium 765mg
Potassium 65mg
Carbs 3g
Protein 21g

Goerge Foreman Burgers

  • 1 lb extra lean ground beef
  • 4 whole wheat hamburger buns
  • salt and pepper
  • Seasonings of your choice (eg. garlic powder, onion powder, Mrs. Dash seasonings, etc)
  • 1 Tbsp ketchup, bbq sauce, ranch dressing or other liquid to hold texture.
  • 4 slices fat free cheese if desired.
  • toppings could include: mustard, mayo, ketchup, lettuce, tomato, onions, turkey bacon pickles etc.

  1. Mix all ingredients in a bowl except buns and cheese.
  2. Shape into 4 patties and grill on the George Foreman grill for 5-6 minutes or until done.
  3. Build 4 burgers.
Nutrition (My burger was cheese, lettuce, tomato, mustard, pickles, ketchup)
NOTE: Pic is of Jeremy's double decker!
Calories 275
Fat 6g
Sat Fat 2.5g
Cholesterol 65mg
Sodium 655mg
Potassium 45mg
Carbs 28g
Fiber 4g
Sugars 2g
Protein 34g

Thursday, January 21, 2010

Spaghetti a la Philly

* 1 pound extra lean ground beef
*1 Can diced tomatoes
*1 Can tomato paste
*Garlic, oregano, and basil as desired
(1 jar (24 ounces) Prego Traditional Italian Sauce can be substituted for the tomatoes, paste, and herbs)
* 1/2 package fat free (4 ounces) Philadelphia cream cheese, cut into cubes
* 1/2 package (8 ounces) Harvest Whole Wheat spaghetti, cooked and drained
* Parmesan cheese for topping

Next time I will add mushrooms to my sauce, because I like them!

Directions:

1. Cook the beef in a 12-inch skillet over medium-high heat until well browned, stirring often to separate meat. Pour off any fat.
2. If using home-made sauce, puree the tomatoes, tomato paste, and herbs in a blender to make sauce.
2. Stir the sauce and cream cheese in the skillet with the drained beef. Reduce the heat to low. Cook for 3 minutes or until the cream cheese is melted, stirring often.
3. Spoon spaghetti onto a plate and top with sauce. Toss to coat. Sprinkle with Parmesan cheese.

Makes 4 servings. Nutrition calculated without Parmesan cheese.

Nutrition
Calories 371
Fat 6g
Sat Fat 1.5g
Cholesterol 69mg
Sodium 546mg
Potassium 158mg
Carbs 49g
Fiber 7g
Sugars 2.5g
Protein 36g

Healthy note: I use Whole Wheat pasta because it is lower in calories and rich in fiber! I also make my own spaghetti sauce for a lower calorie, lower fat version. I think it tastes better too!

Wednesday, January 20, 2010

Chinese "Fried" Rice

  • 1 Bag boil in bag brown rice
  • 2TBSP Egg beaters (or 1/2 egg)
  • 1Tbsp Margarine (optional, I used Promise Heart Smart Spread)
  • Garlic Powder
  • 1 TBSP Soy Sauce
  • Choose: bean sprouts (drained if canned), baby corn, drained, or canned peas & carrots, drained. However much vegetables you like!
  • You can add chicken or shrimp
1. Boil rice in bag for 10 minutes.
2. Scramble egg beater in pan. Add rice.
3. Add margarine and garlic powder and stir until melted (you can leave this out, it's just for flavor.)
4. Add soy sauce and vegetables, and stir fry until heated.

Makes 2.5 Servings (I make my husband a little bigger serving)
Nutrition
Calories 138
Fat og
Sodium 468mg
Potassium 22mg
Carbs 28g
Fiber 2g
Protein 5.5g

Beef Broccoli Stir Fry

  • 12 oz Beef stew meat
  • 2 TBSP soy sauce
  • 2 Cups frozen Broccoli/Cauliflower mix, thawed in the microwave
  • Garlic powder
  • Ginger
  • minced onions
  • salt
  1. Heat a skillet to medium heat. Spray with cooking spray and stir fry beef until desired cooking temperature.
  2. Add soy sauce, spices, and vegetables. Stir fry until heated through.
  3. Serve over rice if desired.
Makes 3 servings.
Nutrition
Calories 173
Fat 6g
Sat Fat 2.5g
Cholesterol 60mg
Sodium 1442mg
Potassium 139mg
Carbs 4g
Fiber 1.5g
Sugar 1g
Protein 22g

Monday, January 18, 2010

Fondue!

Okay this is going to be a doozey to post. I'm not doing cheese fondue tonight, but I'll go ahead and post my recipe for it at the bottom. Most of this is serving SUGGESTIONS, but you can dip whatever you want! There are many more sauces out there, these are just the ones I like. Nutrition is near impossible to calculate but I'll include what I can. All this makes a LOT of batter/sauces...most of which you won't even use, so don't freak out at the calorie content!

Note: this is a special occasion (date night). I don't normally eat like this, NOR do I recommend it on a regular basis!! ;-)


Batters:


Basic fondue batter: (I half this)
2 c. flour
2 tsp. baking powder
2 tsp. salt
4 egg beaters
1 c. skim milk
2 tsp. oi
l

1. Mix all ingredients in bowl until there are no more lumps.
Recipe total calorie (as listed above)=1090 (you'll be dipping though, and as I said, I half it)

Tempura batter: (I make 2/3 this recipe)
3/4 cup flour
2/3 cup ice water
1 egg beater

1. Mix all ingredients in bowl until there are no more lumps.
Recipe total calorie (as listed above)=330

Sauces

















Lemon Teriyaki sauce
(I 1/4 this)
1/2 cup Soy Sauce
1/2 tsp Ground Ginger
1/4 cup Splenda
2 tbs Lemon Juice
1. Mix all ingredients.
Total recipe calories: 80

Peanut Sauce (I 1/2 this)
1 c boiling water
5T crunchy peanut butter
2tsp splenda
1 tsp cayenne pepper
1 tsp lemon juice
1 tsp garlic powder
1. Mix all ingredients together. I like it thicker so I eyeball how much water to put in.
Total recipe calories: 450
Honey Mustard (I half)
1/4 cup sugar free honey
1/4 cup mustard

1/4 cup fat free mayonnaise

1. Mix all ingredients together
Total recipe calories: 140

Fondue Directions:

1. Heat oil to 325-350 degrees in a fondue pot.
2. Parboil veggies in the microwae to reduce cooking time if desired.
3. Dip meats and veggies in desired batter and then in fondue pot. Leave in until cooked through.
4. Dip in desired sauces and enjoy

I use: beef, shirmp, chicken, fish for meats and carrots, potatoes, stuffed mushrooms (see below), squash and/or zucchini for veggies.
Sorry calories are hard to calculate here: depends how much oil you use...

For fried mushrooms:

1. Remove stems from mushrooms.
2. Mix 2oz fat free philly cream cheese with garlic powder and other desired spices (get creative) until blended smooth. I also add minced olives.
3. Spread cream cheese in mushroom cap
4. Dip in REGULAR fondue batter
5. Cook in oil.

Basic Chocolate Fondue:

1/2 package (1 cup) Chocolate chips
1/4-1/3 cup skim milk (test until desired consistency is reached)
**Optional add ins: Creamy peanut butter, marshmallows, caramel etc. You can use peanut butter or caramel chips in substitution of 1/2 the chocolate chips.

1. Melt all ingredients in fondue pot. Dip things like: strawberries, bananas, cut up sugar free angel food cake, cookies, cookie dough.

Entire pot of CHOCOLATE total calories (not including add ins): 1142.

Fun recipe: Deep fried snickers: Dip a mini or fun size snickers in regular batter: cook in OIL fondue.


Cheese Fondue: (I half this usually)
This is a mix and match recipe from Kraft.com. I love it!

1/2-3/4 cups chicken broth (or wine)

2 cups grated fat free cheese (whatever flavor floats your boat!)

Choose one: chili powder, cinnamon, dry mustard, nutmeg or italian seasoning. (I like nutmeg)

1 tbsp corn starch

1. Melt all ingredients in a fondue pot (stirring occasionally). Dip things like apples, breads, and/or sausage in cheese.

Entire pot of CHEESE fondue (not including add ins): 387 calories





Sunday, January 17, 2010

Soft Serve Banana "ice cream"

I was skeptical of this at first but WOW it was good and easy!

Ingredients:
Frozen Bananas, one per serving
*HINT peal and slice bananas before freezing!

Directions:

  1. Place frozen bananas in the bowl of a food processor.
  2. Pulse several times to break into smaller pieces, then turn on and run for about five minutes, stopping occasionally to scrape down the sides of the bowl. The bananas will start to resemble soft serve in a few minutes.
  3. Transfer to a bowl and place in freezer for about 15 minutes, if you'd like, or serve immediately. (Makes one 1/2 cup serving per banana.)
  4. Top with desired toppings.

It wasn't sweet enough for me (but it was good!), so next time I'll add splenda. Jeremy topped his with caramel ice cream topping and whipped cream and it was good, and my friend put chocolate sauce on hers.

Nutrition
Calories: 100
Fat: 0.5g
Carbs: 25g
Protein: 1g

Parmesan Chili Chicken legs (and sweet potato fries)

Ingredients:
2 T Fat free Grated Parmesan Cheese
2 tsp chili powder
3 chicken legs (or any chicken)

Directions:
  1. Mix cheese and chili powder.
  2. Place chicken in a bag and shake in cheese/chili mix.
  3. Place chicken on a baking sheet coated with cooking spray.
  4. Bake at 375F for 45 min or until chicken is cooked through. (for legs, less for breasts)

    Makes 3 servings.


Nutritional Information:
Calories: 133
Fat: 5.5g
Saturated Fat: 2g
Cholesterol 80mg
Sodium 260mg
Protein: 21g








Sweet Potato Fries
  • 1 medium sweet potato
  • cinnamon
  • splenda (or sugar)
  • sugar free maple syrup
1. Slice sweet potato into fries. Soak in water 30 minutes.
2. Remove from water and allow to dry COMPLETELY.
3. Place fries on wax paper, spray with cooking spray, sprinkle with cinnamon and place in preheated (375) oven for 40 minutes.
4. Sprinkle w/ splenda/sugar and dip in maple syrup.

Nutrition: (splenda, not including syrup)
makes 2 servings
Calories 68
Sodium 8mg
Potassium 133mg
Carbs 16g
Fiber 2g
Protein 1g

Saturday, January 16, 2010

Crispy Chinese Pork Salad

Ingredients
  • 1/2lb pork chops, cubed and cooked
  • 3 slices turkey bacon diced
  • 4 cups torn iceberg lettuce, chopped if desired
  • 1 8-ounce can sliced water chestnuts drained
  • 1/2 cup sliced green onions-Jeremy & I hate onions, so I left this out, but feel free to add
  • 2 tablespoons soy sauce
  • 1 1/3 tablespoons honey
  • 2 tsp Sugar free ketchup
  • 1 teaspoon yellow mustard
  • 1 cup can chow mein crispy noodles
Directions
  1. Prepare Pork however you like to cook pork chops. (I stir fried them in cooking spray in a skillet and seasoned them w/ salt and garlic powder)
  2. In a large skillet, cook bacon just until crisp; drain and set aside.
  3. In a large bowl toss together bacon, pork, lettuce, water chestnuts and green onions.
  4. For dressing, in small bowl stir together soy sauce, honey, ketchup and mustard.
  5. Add dressing and chow mein noodles to salad; tossing lightly to coat.
Makes 3 servings
Nutrition
Calories 252
Fat 7g
Sat Fat 2g
Cholesterol 47g
Sodium 961mg
Potassium 129g
Carbs 28g
Fiber 2g
Sugar 2g
Protein 20g

Friday, January 15, 2010

Creamy Chocolate Bars

I halved this!!!

Ingredients
  • 30 squares Fat Free Graham crackers
  • 2 pkg. (8 oz. each) Fat Free PHILADELPHIA Cream Cheese, softened
  • 3 cups skim milk
  • 3 pkg. (4-serving size each) JELL-O Sugar Free Chocolate Instant Pudding
  • 1 tub (8 oz.) Fat free COOL WHIP Whipped Topping, thawed

Instructions

  1. ARRANGE 15 grahams on bottom of 13×9-inch pan, cutting to fit if necessary.
  2. BEAT cream cheese in bowl with mixer until smooth. Gradually beat in 1 cup milk until blended. Add remaining milk and dry pudding mixes; beat on low speed for 2 minutes. Gently stir in whipped topping.
  3. SPREAD half the pudding mixture in prepared pan. Top with remaining grahams and pudding mixture. Refrigerate for at least 4 hours or overnight.
18 Servings
Nutrition
Calories 139
Fat 1g
Cholesterol 5mg
Sodium 528mg
Potassium 68mg
Carbs 26g
Sugars 7g
Protein 5.5g

Spicy Oven Fried Tilapia

Ingredients
  • 1 tbsp cornmeal
  • 1 tbsp paprika
  • 1/2 tsp dried thyme
  • 1/4 tsp cayenne
  • coars salt and ground pepper
  • 3 4 oz tilapia fillets
Directions

1. Heat oven to 350, spray a baking dish with cooking spray.
2. in a shallow bowl, sitr together cornmeal, paprika, thyme, cayenne, salt and pepper.
3. dredge fillets in cornmeal mixture, turning to coat-shaking off excess.
4. Arrange in dish and spray with cooking spray.
5. Cook 10-12 minutes until opaque and flaky. Serve immediately.

Makes 3 servings
Nutrition
Calories 122
Fat 1g
Sat Fat .5g
Cholesterol 55mg
Sodium 600mg
Potassium 35mg
Carbs 5g
Fiber 1g
Protein 22g

Thursday, January 14, 2010

Eggplant & black bean "stew"

Originally vegetarian. I added chicken.

  • Olive oil or cooking spray (I use cooking spray)
  • 1 eggplant peeled and chopped
  • 1 medium Zucchini chopped
  • 1 medium Onion, chopped (i used chopped dried onions)
  • Garlic powder
  • 1 can tomatoes
  • 1 can Black Beans (I only had 1/2 can)
  • 1Tbsp chili powder
  • Salt/Pepper to taste
  1. In a large saucepan, spray cooking spray. Sautee eggplant, zucchini, onion and garlic until almost tender.
  2. Rinse and drain black beans, add to mixure. Add canned tomatoes.
  3. Bring to a simmer for 20 minutes.
  4. Add seasonings and chili powder/pepper.
Makes 3 servings.
Nutrition
Calories 169
Fat 1g
Cholesterol 36mg
Sodium 1178mg
Potassium 453mg
Carbs 25mg
Carbs 6g
Sugars 2g
Fiber 6g
Protein 18g

Monday, January 11, 2010

Black Bean & Corn Mexican Pizza

Originally a vegetarian recipes. I added the beef, because my husband won't eat it without meat!
  • 1/2 lb extra lean ground beef, browned
  • 3/4 cup canned black beans, rinsed
  • 3/4 cup canned fiesta corn
  • 1 can Pillsbury homestyle or buttermilk biscuits
  • 1/3 cup light barbecue sauce
  • 2oz 2% shredded mozzarella, (or more if you're Kristen)

  1. Preheat oven to 450
  2. Roll out biscuits on a pizza stone to make crust. Place in prepared oven for 7 minutes, pressing flat after 4 minutes.
  3. Spread BBQ sauce on crust with a spoon. Top with meat, corn, beans, and cheese.
  4. Return to oven for 5-6 mins until cheese is browned.
  5. Cut into slices and serve
Makes 4 servings
My picture is over cooked...I didn't watch...but it was still good! Just crispy!
Nutrition
Calories 279
Fat 6g
Sat Fat 2g
Cholesterol 38mg
Sodium 1020mg
Potassium 223
Carbs 29g
Fiber 4g
Sugars 7
Protein 21

Sunday, January 10, 2010

Sausage N' Cheese Grits Casserole

Just know this recipe takes 1.5 hours to cook start to finish! But its worth it! It's very good!

Ingredients

  • 4 cups water
  • 1 tsp salt
  • 1 cup quick cooking grits
  • 1 cup egg beaters (or 4 eggs)
  • 1 lb Italian turkey sausage (4 links), browned
  • 1 cup fat free shredded cheddar cheese
  • 1 cup soy milk
  • 1/4 cup margarine or butter (I used Promise Heart Smart spread)
Directions
  1. Preheat the oven to 350, and spray a 9x13 casserole with cooking spray
  2. Bring the water & salt to a boil in a medium pot.
  3. Add the grits and cooke 4-5 minutes, stirring occasionally. Remove from heat.
  4. Stir a small amount of grits into the egg beaters and then add egg/grit mixture to the pot with the rest of the grits.
  5. Add sausage, cheese, milk and margarine and stir.
  6. Pour mixture into baking dish and bake 1 hour.
  7. **optional** you can add another 1/2 cup shredded cheese on top before putting it in the oven. I omitted this.
I made 6 servings, but it's probably enough food for 8!
Nutrition
Calories 242
Fat 6g
Sat Fat 2g
Cholesterol 37g
Sodium 923mg
Potassium 93mg
Carbs 22g
Fiber 1g
Protein 23g

Saturday, January 9, 2010

Apricot Honey Glazed Chicken

Ingredients
  • 1/3 c sugar free apricot preserves/ jelly
  • 1 tbsp sugar free honey
  • 1 tbsp dijon mustard
  • 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 1 lb Chicken tenderloins (or breasts)

Instructions (can also be grilled)
  1. Heat broiler to high. In small bowl, combine all ingredients except chicken; blend well.
  2. Line a cookie sheet with parchment paper and spray with cooking spray.
  3. Brush marinade on the chicken and broil for 4-6 mins.
  4. Flip chicken and brush the other side. Cook until finished. (depends on the size/thickness of the chicken. Do not over cook, or it will dry out).
Makes 4 servings.
Nutrition
Calories 117
Fat .5g
Cholesterol 65mg
Sodium 494mg
Potassium 68mg
Carbs 14g
Protein 21g

Friday, January 8, 2010

Creamy Shrimp Pasta



Ingredients

* 8 oz Fiber gourmet pasta
* 1/2 cup Fat free Zesty Italian Dressing
* 8 oz Precooked baby shrimp, thawed in water
* 1 can sliced mushrooms (can use fresh)
* 4 ounces PHILADELPHIA fat free Cream Cheese
* 2 tablespoons Grated Parmesan Cheese

Directions

  1. Cook pasta in large saucepan as directed on package.Drain.
  2. Meanwhile, heat dressing in large skillet on medium heat.
  3. Add mushrooms and stir fry until heated.
  4. Add cream cheese cook and stir until cream cheese is completely melted and mixture is well blended. Add shrimp.
  5. Stir in pasta. Serve topped with the Parmesan cheese.
Makes 3 servings
Calculated without Parmesan

Nutrition
Calories 320
Fat 2g
Cholesterol 146mg
Sodium 1475mg
Potassium 241mg
Carbs 27g
Fiber 7g
Sugars 4g
Protein 34g

Thursday, January 7, 2010

"Magical" (Chocolate) Peanut Butter Cookies

The EASIEST cookie recipe I've ever made! (See below for alternate recipe, equally simple)

Ingredients
  • 1 Cup creamy peanut butter (I use Peanut Butter & Co CHOCOLATE Peanut Butter)
  • 1 Egg beater
  • 1 cup sugar (it doesn't turn out as well w/ splenda, but you can use it if you want)
  • 1 tsp vanilla extract
Directions:
  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. In a mixing bowl, combine the peanut butter, Splenda, the egg beater, and vanilla, and stir well with a spoon.
  3. Roll the dough into balls the size of walnuts. Place the balls on the prepared baking sheet. With a fork, press a crisscross design on each cookie.
  4. Bake for 12 minutes, remove from the oven. Cool slightly before removing from pan.

(Makes 18 cookies)
Nutrition
Calories 122
Fat 6g
Sat Fat 1g
Sodium 60mg
Carbs 15g
Fiber 1
Sugars 13g
Protein 3g




Wednesday, January 6, 2010

Oven Baked Canola Fries

HEALTHY french fries!

  • 2-4 medium sized baking potatoes
  • 2 tsp canola oil
  • Seasoning Salt
  • Pepper
Directions
  1. Peel (optional) and cut potatoes in fries.
  2. Soak 30 minutes in water
  3. Dry completely. (And I mean completely. I air dry for 30-45 minutes under a vent or ceiling fan)
  4. Tosss in a boll with oil, salt and pepper.
  5. Place on parchment paper and cook 45 minutes at 400.
Makes 3 Servings
Nutrition
Calories 136
Fat 4g
Sodium 240mg
Potassium 704mg
Carbs 27g
Fiber 2.5g
Sugars 4g
Protein 4g

Broiled Tuscan Tilapia

  • 4 4oz Tilapia Fillets (or other firm fish)
  • 1/4 Cup Fat Free parmesan cheese
  • 2 TBSP (fat free) Miracle Whip
  • 2 TBSP Butter or margarine (I use Promise Heart Smart spread)
  • Fresh cut tomatoes
  • Basil to taste
  • Lemon Juice
  • Salt (or "No Salt") and Pepper
Directions
  1. Preheat broiler on high.
  2. Cover the fillets in lemon juice, then sprinkle with salt and pepper
  3. Broil fish for 8 minutes.
  4. MEANWHILE mix the parmesan, butter and miracle whip in a bowl until a paste forms.
  5. Remove fish from oven and spread the cheese mixture on top of each fillet.
  6. Cover with tomatoes and sprinkle with basil
  7. Broil another 6-7 minutes

Nutrition
Calories 122
Fat 2.5g
Sat Fat 1.5
Cholesterol 55mg
Sodium 100mg
Potassium 12mg
Carbs 1g
Protein 23g

Tuesday, January 5, 2010

Cream Cheese Frosting OR Dip

  • 8oz Philadelphia Fat Free Cream Cheese, softened
  • 1 Tub Fat Free Cool Whip
  • 3/4 Cup Splenda (1/2 cup if you use real sugar)
  • dash of vanilla extract
  1. Blend all ingredients together in a bowl until smooth.
  2. To serve: Either dip fresh fruit in it or spread it on a cake for a yummy cream cheese frosting.
*You can also mix crushed candy (Reese's or M&M's) or Cocoa Powder to make different varieties.

(I calculate 12 servings because that's usually how many slices of cake I make and it's a decent size for fruit dip)

Nutrition
Calories 49
Fat 0g
Cholesterol 3mg
Sodium 121mg
Carbs 7g
Sugars .5g
Protein 2.5g

Sunday, January 3, 2010

Baked Ziti

Ingredients
  • 7oz Ziti or penne pasta
  • 1/2 lb Extra Lean ground beef
  • Minced Onion
  • Garlic powder
  • 1 medium Zucchini, cut in half lengthwise, sliced 1/4 inch thick
  • 1 Can (8oz) tomato sauce (Basil Oregano flavor works well)
  • 1 can (14.5 oz) Diced tomatoes
  • 1/2 TBSP Oregano
  • Salt & Pepper
  • 2 oz shredded mozzarella cheese
Directions
  1. Heat oven to 375°F. Cook and drain pasta as directed on box.
  2. Meanwhile, spray 8x8-inch baking dish with cooking spray. In 12-inch nonstick skillet, cook beef, onion and garlic over medium heat, stirring frequently, until beef is thoroughly cooked.
  3. Stir zucchini into beef mixture; cook 2 minutes. Stir in tomato sauce, tomatoes, oregano, salt and pepper. Heat to boiling. Add drained pasta; toss to coat. Spread in baking dish.
  4. Cover dish tightly with foil; bake 20 minutes. Remove foil; sprinkle with cheese. Bake uncovered about 5 minutes longer or until cheese is melted.
Makes 4 Servings
Nutrition
Calories 293
Fat 6g
Sat Fat 2g
Poly Fat 1g
Cholesterol 38mg
Sodium 896mg
Potassium 181mg
Carbs 45g
Fiber 6g
Protein 22g






















Friday, January 1, 2010

Balsamic Chicken

  • 12 oz chicken tenderloins
  • 2 Cups Broccoli/Cauliflower mix (frozen)
  • 1 can sliced mushrooms (or sautee fresh)
  • 1/2 cup chicken broth (or cube)
  • 2.5 TBSP balsamic vinegar
  • 1/4 tsp dried tyme
  • 1/2 TBSP Garlic powder (or more to taste)
  • Salt & Pepper to taste

Directions:

  1. Coat a 10-inch skillet with nonstick vegetable spray. Heat over medium heat. When hot, add chicken and cook until light brown, about 3 minutes on each side.
  2. Add vinegar, chicken broth, thyme, salt and pepper. Reduce heat, cover and simmer for 15 minutes or until chicken is cooked. Juices will run clear when meat is pierced in its thickest part with a fork. Transfer to serving dish and top chicken with mushrooms, broccoli and pan sauce. Sprinkle with chopped parsley if desired
Makes 3 servings
Nutrition

Calories 125
Fat .5g
Cholesterol 65mg
Sodium 569mg
Potassium 98mg
Carbs 8g
Fiber 2g
Protein 26g