Sunday, February 28, 2010

Taco Soup

    • 1lb Extra Lean Ground Beef
    • 1 can Black Beans, ranch style (I've substituted navy beans and/or canelini beans when I'm out of black)
    • 1 can Fiesta Mexican corn (or regular corn)
    • 1 can rotel
    • 1 14oz can diced tomatoes, no salt added
    • 1 package taco seasoning OR make your own:
    • 1 TBSP each: Chili powder, Garlic powder, minced onions, seasoning salt
    • 2 cans worth water.

    Optional:
    • Tortilla chips, crushed
    • Grated Cheese

Directions

1. Brown the ground beef and drain fat
2. Add taco seasonings, and all canned ingredients, juice included, and 2 cans water.
3. Bring to a boil and let stew for 10 minutes.

Put some grated cheese and crushed tortilla chips in it and enjoy!

Note: I also brown the meat and then dumb all the ingredients in the crockpot for later eating when we have church on Sunday nights, or are out of the house for errands all day Saturday, etc...

Makes 6-8 servings. Nutrition calculated for 8. If you add chips and cheese, it makes a good size meal for 8.

Nutrition (soup only)
Calories 139
Fat 2.5
Sat fat .5g
Cholesterol 28mg
Sodium 600mg
Carbs 16g
Fiber 2.5g
Sugars 2.5g
Protein 14g

Saturday, February 27, 2010

Buffalo Chicken Skewers

  • 2 tbsp imitation butter (Promise Heart Smart, melted
  • 1/4 cup original cayenne pepper sauce or red pepper sauce
  • 1 tablespoon honey
  • 1/2 teaspoon celery seed (I don't even know what this is, so I omitted it!)
  • 1/2 teaspoon salt
  • 1 lb chicken tenderloins
  • 1/2 cup blue cheese dressing
  1. In medium bowl, mix butter, pepper sauce, honey, celery seed and salt. Place chicken in ziploc bag and add sauce mixture; Seal and refrigerate at least 30 minutes but no longer than 2 hours.
  2. Meanwhile, soak ten 10- to 12-inch wooden skewers in water 30 minutes.
  3. Heat grill (or George Foreman grill). Remove chicken from marinade; Thread each chicken tender on a skewer. (I used the Foreman grill and added the skewers after cooking, for aestetics only)
  4. Cook for 4-5 minutes on the George Foreman grill, brushing frequently with reserved sauce mixture, until no longer pink in center. Discard any remaining sauce mixture. Serve chicken with blue cheese dressing.
Makes 4 servings

Nutrition
Calories 100
Fat .5g
Cholesterol 65mg
Sodium 395mg
Potassium 67mg
Carbs 6g
Protein 21g

Chocolate Chip Cake Bars

Can I just say...these are DELICIOUS!?!? I made several modifications to this recipe to make it healthier.
  • 1 Box reduced sugar yellow cake mix
  • 2 egg beaters
  • 1/4 cup water
  • 1/4 cup brown sugar no calorie substitute
  • 2 TBSP splenda
  • 1/4 cup butter imitation (Promise Heart Smart)
  • 1 cup semisweet chocolate chips
  • another 1tbsp butter imitation.
  1. Preheat oven to 350
  2. Mix first 6 ingredients in a bowl for 2 minutes. Stir in 1/2 cup chocolate chips.
  3. Spread in a 9x13 pan coated with cooking spray and bake for 20-25 minutes or until toothpick inserted in the middle comes out clean. Let cool completely
  4. Melt remaining 1/2 chocolate chips in a bowl with the imitation butter.
  5. Drizzle or spoon over cookies. Cut into bars.
Makes 15 cookies.

Nutrition
Calories 208
Fat 7g
Sat Fat 4g
Sodium 293mg
Carbs 37g
Fiber 1g
Sugars 8g
Protein 2.5g

String Cheese Mozzarella Sticks

  • 2 light string cheese sticks
  • .5 T flour
  • 2 TBSP Panko bread crumbs
  • Italian seasoning
  • 1.5 tbsp egg beaters
  • 1/4 cup canned tomato sauce (optional)

Directions
  1. Preheat the oven to 375 degrees. Spray a baking sheet with nonstick cooking spray.
  2. Cut the cheese sticks in half and place in a ziploc bag. Put 1/2 TBSP flour in the bag and shake to cover sticks.
  3. Place breadcrumbs in a shallow bowl and sprinkle with italian seasoning. Pour egg substitute into another shallow bowl. Dip the floured sticks in the egg beater, and then in bread crumbs and placed on sprayed cookie sheet.
  4. Spritz each cheese stick with cooking spray. Bake for 10 minutes or until cheese is bubbly and melted.
  5. If desired, serve with tomato sauce.
Makes 1 serving (4 stick) serving

Nutrition (w/o tomato sauce)
Calories 168
Fat 5g
Sat Fat 3g
Cholesterol 20mg
Sodium 518mg
Carbs 10g
Protein 19g

Friday, February 26, 2010

Cream Cheese Potato Soup

Panera Bread copy cat recipes...healthified!

  • 4 cups chicken broth (or water w/ bruillion cube)
  • 4 cups potatoes, peeled and cubed (about 4 medium)
  • 2 TBSP minced onions
  • 1/2 tsp seasoning salt or regular salt
  • 1/4 tsp pepper
  • 1/4 tsp cayenne pepper, (optional)
  • 1 TBSP chives
  • 1-8oz pkg fat free Philly cream cheese, cut into chunks
  • 4 slices turkey bacon, cooked (optional)
  1. Boil potatoes, covered, in broth on medium heat until potatoes are tender.
  2. Smash a few of the potatoes to release their starch for thickening (i pretty much puree it).
  3. Reduce to low heat and add spices, onions, and chives.
  4. Add cream cheese. You can add water to make it less thick if desired.
  5. Heat, stirring frequently, until cheese melts.
  6. Spoon into bowls and garnish with crushed bacon if desired.
Makes 4 servings.

Nutrition (w/o bacon)
Calories 173
Fat 0g
Cholesterol 9.5mg
Potassium 15mg
Carbs 33g
Fiber 4.5g
Protein 6g

Thursday, February 25, 2010

Creamy Texas Ranch Chicken

  • 12oz skinless, chicken tenders
  • 1/3 cups fat free Ranch-style salad dressing
  • 2 slices 2% mozzarella cheese

DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C). Spray baking dish with cooking spray.
2. Arrange chicken in the dish. Tear the cheese into pieces and cover chicken pieces. Cover with the dressing. It's best to place chicken pieces close together so that the cheese and the dressing do not burn on the bottom of the pan.
3. Bake for 20 minutes in the preheated oven until the chicken is no longer pink and juices run clear.

Makes 3 servings

Nutrition
Calories 138
Fat 3g
Sat Fat 2g
Cholesterol 61mg
Sodium 650mg
Potassium 68mg
Carbs 8.5g
Sugars 3g
Protein 20g

Wednesday, February 24, 2010

Mexican Shepherd's Pie

  • Ground beef, extra lean, 16 oz
  • 1 can Mexican Fiesta Corn,drained
  • 1 cup canned Diced Tomatoes, with liquid
  • Green Peppers (bell peppers), 2 tbsp (I leave this out)
  • Taco Seasoning Mix, 6 serving (remove)
  • Or make your own with 1tsp each chili powder, garlic powder, onion powder, salt
  • 1 pkg buttermilk just add water cornbread mix
  • 1 small can Green Chili Peppers, canned, (0.5 cup) with liquid

Directions

  1. Preheat oven to 400 degrees
  2. Brown the beef over medium heat. Drain
  3. Mix in the tomatoes, peppers, and corn. Stir in the taco seasoning (or spices) Bring to a boil, reduce heat to low, and continue cooking 5 minutes to thin the liquid.
  4. Meanwhile, mix the cornbread mix and water in a bowl until mixed and thickened. Add 1/2 tsp chili powder for flavor if desired.
  5. Transfer to the 8x12 baking dish covered in cooking spray.
  6. Spread cornbread mixture evenly over the top of meat mixture and bake 20 minutes.
Makes 5 servings

Nutrition
Calories 264
Fat 7g
Sat Fat 2g
Cholesterol 52mg
Sodium 1090mg
Potassium 16mg
Carbs 29mg
Fiber 2g
Sugar 5g
Protein 22g

Sunday, February 21, 2010

Chili's Cheesy Chicken Enchilada Soup (Copy Cat)

  • 1/2 lb chicken tenderloins
  • 2 TBSP minced onion (or use fresh)
  • 1 tbsp garlic powder (or use fresh)
  • 2 cups chicken broth (water + cube)
  • 1 cup water
  • 1/2 cup masa harina
  • 1/2 cup enchilada sauce (I use taco bell mild sauce)
  • 8 ounces Velveeta
  • 1/2 teaspoon salt
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cumin
Garnish (optional)
  • crumbled corn tortilla chips
  • shredded lettuce
  1. Put broth in crock pot and turn on low.
  2. Add onions and garlic to pot.
  3. Combine masa harina with 1 cup of water in a medium bowl and whisk until blended. Add masa mixture to pot with onions, garlic and broth.
  4. Add enchilada sauce, velveeta and spices to pot.
  5. Cut the raw chicken into small, bite-size pieces and add it to the pot. Cook on low for 3-4 hours until thick. (Stirring occasionally)
  6. Serve soup in cups or bowls, and garnish with, crumbled corn tortilla chips, and lettuce.
Makes 4 servings

Nutrition
Calories 221
Fat 9g
Sat Fat 4.5g
Cholesterol 28mg
Sodium 1736mg
Potassium 10mg
Carbs 20g
Fiber 1g
Sugars 6g
Protein 19g

Saturday, February 20, 2010

Cheesy Chicken Cups

  • 1 can buttermilk or home style biscuits (10 biscuits)
  • 6 oz chicken tenderloins, cooked & shredded
  • 1 can 99% Fat Free Cream of Chicken Soup
  • 1/2 cup fat free Shredded Cheddar Cheese
  • 2 tsp dried parsley flakes
  • 1/2 tsp. black pepper
Directions:
  1. Preheat oven to 400 degrees.
  2. Place each biscuit into a muffin pan. Press the biscuits into the holes (and up the sides) to form cups.
  3. In a bowl, combine chicken, soup, cheese, parsley, and pepper. Mix well. Spoon evenly into cups.
  4. Bake for 12-15 minutes or until golden brown.
Makes 5 servings (2 chicken cups each)

Nutrition
Calories 176
Fat 2g
Cholesterol 15mg
Sodium 900mg
Carbs 26g
Fiber 2g
Sugars 4g
Protein 16g

Zuppa du jour (Bacon Soup)

  • 6 slices turkey bacon, chopped, microwaved
  • 2 tbsp minced onion (or fresh onion if you like)
  • 2 tbsp garlic powder (or use cloves garlic, minced)
  • 1 cup carrots, chopped small (about 12 baby carrots)
  • 1 cup canned mushrooms, chopped
  • 1 tbsp cayenne (or to taste, will get spicy)
  • salt and pepper to taste
  • 1 tsp ea oregano, basil (or 2tsp italian seasoning)
  • 5 cups chicken stock (low fat, sodium) (I use 5 cups water and 1 bruillon cube)
  • 28 oz can stewed tomatoes (or 2 14 oz cans)
  • 2 oz Healthy Harvest small pasta (penne, elbows, etc)

    Directions:
  1. Heath broth to boiling. Add onions, garlic, carrots, mushrooms and pasta. Cook until pasta is finished (according to box)
  2. Add tomatoes, cayenne, oregano, basil and salt and pepper.
  3. Check for seasoning and adjust if needed.
  4. Stew longer if you want the vegetables more tender.
Makes 4 LARGE servings. Easily makes 5 good sized, or 6 if you're eating it as a side with something else.

Nutrition
(for 4 servings)
Calories 146
Fat 3g
Cholesterol 16g
Sodium 671mg
Potassium 88mg
Carbs 21g
Fiber 2.5g
Protein 8g

Dulce de Leche Cheesecake

I don't know why this recipe is "crustless", but I'm sure you could pour it into a premade graham cracker crust and it'd be great! It was good w/o the crust. It'll add quite a few calories w/ a crust too, and it's high enough as is! Your chioce! I might try it again w/ a crust.
  • 3 pkg. (8 oz. each) fat free PHILADELPHIA Cream Cheese, softened
  • 1 cup splenda (originally called for 1/4 cup sugar)
  • 1/2 can (3/4 cup) Mexican caramel spread (dulce de leche)
  • 1/2 cup fat free Sour Cream
  • 3 egg beaters
  • 12 TBSP thawed COOL WHIP FREE Whipped Topping

    Instructions

    1. HEAT oven to 350ºF.
    2. Beat cream cheese and 1 cup splenda in large bowl with mixer until well blended.
    3. Add caramel spread and sour cream; mix well.
    4. Add egg beaters, 1 at a time, mixing on low speed after each just until blended.
    5. Pour into 9-inch springform pan coated in cooking spray.
    6. BAKE 50 to 55 min. or until center is almost set. Refrigerate 4 hours.
    7. Top with Cool Whip and/or fat free caramel ice cream topping.
Makes 6 servings
(GREAT source of protein!)

Nutrition
(w/o toppings)
Calories 233
Fat 2.5g
Sat Fat 2g
Cholesterol 26mg
Sodium 857mg
Carbs 26g
Sugars 22g
Protein 20g


Thursday, February 18, 2010

Chicken Parmesan

* 12oz boneless chicken tenderloins
* .5 egg beater (or use 1 egg)
* 1/4 cup italian bread crumbs
* 2 slices 2% mozzarella cheese.
* 1/2 can diced tomatoes
* 1/2 can tomato paste
*garlic, minced onions, italian seasoning
(or use 1 jar (16 oz) spaghetti sauce in place of last 3 ingredients)
* 1tbsp Parmesan cheese

PREPARATION
  1. Place egg beater in 1 bowl.
  2. Place bread crumbs in another bowl.
  3. In a blender, puree diced tomatoes, tomato paste and seasoning to make
  4. Dip the chicken breasts in egg mixture and then in bread crumbs.
  5. In a skillet with a little cooking spray, brown chicken on both sides over medium-high heat.
  6. Set chicken in a baking dish, sprayed with cooking spray.
  7. Tear mozzarella into pieces and put some cheese on each chicken piece.
  8. Pour spaghetti sauce over all.
  9. Sprinkle with Parmesan cheese and bake at 350° for about 15-20 minutes, or until bubbly.
  10. Serve over spaghetti noodles or shirataki!
Makes 3 servings

Nutrition (w/o noodles)
Calories 232
Fat 6.5g
Sat Fat 3g
Cholesterol 50mg
Sodium 850mg
Potassium 118mg
Carbs 16g
Fiber 1.5g
Sugars 3g
Protein 30.5g

Wednesday, February 17, 2010

Sausage (or Chicken) & Vegetable Cous Cous

Ingredients
  • minced onion (If you like real onions, sautee them in oil and use them.)
  • garlic powder
  • 2 squash (or 1 squash and 1 zucchini, makes it more colorful)
  • 1 cup dry couscous
  • 1 1/2 cups water
  • 4 cherry tomatoes, cut into halves
  • 1.5 links Sausage or 6 oz chicken

Directions
1. Sauté minced onion, garlic and chicken/sausage in a large skillet coated in cooking spray until sausage is browned, then push to sides of pan.
2. Boil veggies in microwave (about 10 minutes).**
3. In the center of the skillet, pour in the couscous. Add the water to the couscous, stirring gently. Top this mixture with tomato wedges; cover pan for 3 minutes.
4. Add a little water and cook longer, if needed. Couscous should be light and fluffy.
5. Season with salt & or butter (i use Promise Heart Smart spread)

Makes 4 servings

Nutrition
Calculated w/ Sausage. Lower calorie if you use chicken!)
Calories 217
Fat 3g
Sat Fat 1g
Cholesterol 18mg
Sodium 655mg
Potassium 169mg
Carbs 34g
Fiber 3g
Sugars 2g
Protein 11g

**I use microwave not only b/c it's quicker, but also because it's healthier. The quicker cook time in the microwave keeps the veggies from cooking out too many nutrients.

Monday, February 15, 2010

Seafood Stuffed Tilapia

This is a copycat of Red Lobster's seafood stuffed Flounder (my fav thing on the menu there) that I found/put together years ago to satisfy my Red Lobster cravings. Now I prefer this to the original due to taste, price, and healthiness!

  • 6 tilapia fillets (approx. 3-4 oz. each), thawed
  • 3 oz fat free Philly cream cheese
  • 3/4 cup imitation crab meat
  • 1.5 oz cooked baby shrimp (frozen kind, thawed)
  • 3/4 cup sliced canned mushrooms, cut fine
  • garlic powder to taste
  1. Preheat oven to 400.
  2. Spray a baking dish and lay 3 tilapia fillets in the pan.
  3. Soften cream cheese, then add crab, shrimp, mushrooms, and garlic. Stir until creamed.
  4. Place 1/3 of the crab mixture on each tilapia fillet.
  5. Cut the remaining tilapia fillets in 1/2 lenghwise (make 6 halves). Place on top of each crab topped fillet in a bowl like fashion (see picture). Secure with toothpicks if necessary. Sprinkle with seasoning salt or lemon juice if desired.
  6. Bake at 400 for 30 minutes.
Makes 3 (BIG) servings.

Nutrition
Calculated w/ about 5oz fish)
Calories 208
Fat 1.5g
Sat Fat .5g
Cholesterol 107mg
Sodium 643mg
Potassium 39mg
Carbs 7.5g
Sugars 4g
Protein 38g

Sunday, February 14, 2010

Heart Shaped Cake

My hubby made this for me for Valentine's day! He's so sweet!

Cake
  • 1 box cake mix (any flavor) prepared to box instructions. (I use egg beaters and apple sauce instead of oil)
  • 1 Square cake pan
  • 1 Round cake pan
  • Cooking spray

Cookies & Cream Frosting (pictured). You can increase amounts if you want more frosting)
  1. 1/3 tub Cool Whip Free
  2. 1/3 Tub Betty Crocker Fluffy White Whipped Frosting
  3. 5 Reduced fat Oreo cookies

1. Bake cake according to package instructions in pans sprayed with cooking spray. (one in square pan and one in round pan). Let cook completely.
2. Remove cake from pans. Cut the round cake in half and place halves on 2 adjacent sides of the square (this makes a heart).
3. Frost, decorate, or bedazzle cake as desired.

Makes 12 servings

Nutrition (with apple sauce and egg beaters)
Calories 242
Fat 6g
Sat Fat 2g
Sodium 407
Potassium 13mg
Carbs 47g
Fiber 1g
Sugars 16g
Protein 4g

Holly's Crockpot Gumbo

This is one of my recipes I'm most proud of. It can be done in a dutch oven too, but I always do it in a crock pot.



Ingredients

  • 2 cup chicken broth (I used water with sodium free chicken brullion powder)
  • 1 link Italian turkey sausage
  • 2 oz chicken tenderloin (or you can use another sausage link or more shrimp)
  • 1 1/2 cups shrimp, baby, precooked
  • 3/4 cup canned diced tomatoes
  • 2 tbsp jalapeno peppers (OR just use 1 can Rotel in place of the tomatoes/jalapenos)
  • 1/2 diced bell pepper (I didn't have this tonight)
  • 2 cups okra (I use frozen in the bag)
  • desired amount of dried onion
  • desired amount of garlic powder
  • desired amount of cayenne pepper (you can use more or less for desired spicyness)
  • Liberal amount of Louisiana hot sauce (tobasco sauce) -to taste- can get hot, so you were warned!)

  • 1 bag Boil-in-Bag brown rice (optional)

Directions

1. Combine all ingredients in a crockpot and cook on low for 4 hours. If you're doing this stovetop, you may want to brown the sausage first to make sure it's cooked through.

2. Serve in a bowl over rice if desired.

Makes 4 servings



Nutrition (w/o rice)

Calories 122

Fat 3g

Sat Fat 1g

Cholesterol 57mg

Sodium 441mg

Potassium 48mg

Carbs 7g

Protein 13g



I use 1/4 bag of rice per serving which adds 75 calories, making the entire meal around 200 calories.



Saturday, February 13, 2010

Banana Bread Pudding w/ Caramel Sauce

Ingredients
  • 1/3 cup soy milk (skim works)
  • 1 tablespoon splenda
  • 1/8 teaspoon ground cinnamon
  • 1 egg beater
  • 3 slices bread (I use 35 calorie slices), cut into cubes.
  • Cooking spray
  • 1/2 cup mashed ripe banana (about 1 banana)
  • 1 tablespoon splenda
  • 2 tablespoons fat-free caramel topping (like for ice cream or apples)
  • Powdered sugar (optional)
Directions
  1. Combine the first 4 ingredients in a small bowl, and stir with a whisk.
  2. Add bread and stir to absorb
  3. Stir in 1 tbsp of splenda in the mashed banana
  4. Place 1/4 of the bread cubes into each of 2 (4 inch) ramekins coated with cooking spray.
  5. Top each with 1/2 the banana mixture.
  6. Spoon remaining bread mixture over banana.
  7. Chill 30 minutes.
  8. Preheat oven to 350.
  9. Bake at 350 for 50 minutes or until done.
  10. Spoon 1 tablespoon caramel sauce over each serving. Sprinkle with powdered sugar, if desired.
Makes 2 servings

Nutrition
Calories 175
Fat .5g
Sodium 260mg
Potassium 297mg
Carbs 39g
Fiber 3.5g
Sugars 9g
Protein 7.5g

Sausage Jumbalaya

Jeremy LOVED this...and he's picky!

Ingredients
  • 2 links italian turkey sausage
  • 2 1/2 teaspoons chopped fresh or 3/4 teaspoon dried thyme leaves
  • 1 teaspoon splenda
  • 1/4 teaspoon salt
  • 1 can diced tomatoes, undrained
  • 1 3/4 cups chicken broth (I use bruillon cubes)
  • 1 bag boil-in-bag brown rice, prepared
  • Red pepper sauce (Louisiana Hot Sauce) to taste, if desired
  1. Spray skillet with cooking spray; heat over medium-high heat. In skillet, cook sausage about 2 minutes, stirring constantly, until brown. Remove sausage from skillet and set aside.
  2. Stir in remaining ingredients except rice and pepper sauce. Heat to boiling; stir in rice. Return to a boil until most of the liquid boils out.
  3. Stir in sausage; cover and simmer until headed through. Stir in hot sauce.
Makes 3 servings

Nutrition
Calories 224
Fat 5g
Sat Fat 2g
Cholesterol 34mg
Sodium 570mg
Potassium 6mg
Carbs 27.5g
Fiber 1g
Protein 14g

Friday, February 12, 2010

Crunchy potato chip chicken

  • 12 oz chicken tenderloins
  • 1.5 oz Lays light potato chips, crushed
  • 1 tbsp parsley flakes
  • 3 tbsp egg beaters
  • .5 tbsp worcestershire sauce
  • cooking spray
  1. In a shallow bowl, mixed crushed potato chips and parsley. In another bowl, combine the egg beaters and worcestershire sauce.
  2. Spray a skillet with cooking spray and bring to medium heat. Dip chicken in egg and then in potato mixtures.
  3. Cook on skillet for 10-12 minutes, turning once, until deep golden brown and juice of chicken is clear. (170*F)
Makes 3 servings

Nutrition
Calories 133
Fat .5g
Cholesterol 65mg
Sodium 419mg
Potassium 65mg
Carbs 12g
Fiber .5g
Protein 23g

Loaded twice baked potatoes

  • 1 medium idaho potato (Mine was 10.5 oz!)
  • 1.5 Wedges laughing cow cheese (any flavor)
  • 2 tbsp fat free shredded cheddar cheese
  • 1 slice turkey bacon, crumbled
  • 1 tbsp sour cream
  • 1 tbsp soy milk (or skim)
  • 2 tbsp chives
  • salt & pepper to taste
  1. Preheat oven to 400°.
  2. Poke a few holes in the potato with a fork.
  3. Place on a baking sheet & bake for 60 minutes or until tender (Mine took 1.5 hours). You can always do this step in the microwave too.
  4. Remove from oven and set aside until cool enough to handle, about 10 minutes.
  5. Reduce oven temperature to 375°.
  6. While the potato is baking, combine cheeses, turkey bacon and chives in a small mixing bowl.
  7. Cut the potato in half lengthwise.
  8. Using a spoon, gently scoop out the potato flesh of each half, leaving a 1/4-inch thick shell.
  9. Season shells with salt & pepper.
  10. Transfer the warm potato flesh to the cheese-bacon mixture.
  11. While warm, add milk and sour cream; whip by hand or with an electric mixture until smooth.
  12. Season with salt & pepper.
  13. Spoon whipped potato mixture back into the potato skin shells.
  14. If desired, top with additional cheddar cheese, and bake for additional 15 minutes to heat through.
Makes 2 servings

Nutrition
Calories 154
Fat 2g
Sat Fat 1g
Cholesterol 14mg
Sodium 340mg
Potassium 713 mg
Carbs 28g
Fiber 3g
Sugars4g
Protein 9g

Dulce de Leche brownies

*Note* You can use regular boxed brownie mix if you want!

Ingredients

  • 1/2 cup apple sauce
  • 1 1/4 cup splenda
  • 1 teaspoon vanilla extract
  • 2 egg beaters
  • 1/2 cup all-purpose flour
  • 1/3 cup unsweetened cocoa powder
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup chopped walnuts (optional)
  • 1/2 can Dulce de Leche (found on the international foods aisle)

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Grease a 9x9 inch baking pan.
  2. In a medium bowl, mix together all ingredients except the Dulce de Leche. Spread the batter evenly into the prepared pan.
  3. Drop the Dulce de leche by spoonfuls onto the brownie batter.
  4. Bake for 20 to 25 minutes, or until the brownie begins to pull away from edges of pan. Let cool on a wire rack before cutting into squares.
Makes 9 servings

Nutrition
Calories 107
Fat 2g
Sat fat 1g
Cholesterol 6mg
Sodium 53mg
Carbs 14.5g
Fiber 1g
Sugars 11g
Protein 3.5g

Chicken Bacon Carobona w/ Shiritaki Noodles

This was SUPER good!

Note* You can use Ramen or Spaghetti instead of Shiritaki (tofu) noodles, but it will greatly increase the calorie content!)

Ingredients:
  • 1 bag House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
  • 1 wedge The Laughing Cow Light Original Swiss cheese
  • 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 1 tbsp. reduced-fat Parmesan cheese
  • 3 oz chicken tenderloins
  • 1/2 cup sliced mushrooms (canned)
  • 1/2 tsp. garlic powder
  • 2 slices cooked and crumbled Turkey bacon
  • Optional: salt and black pepper to taste
Directions:
  1. Use a strainer to rinse and drain noodles well. Pat dry. In a microwave-safe bowl, nuke for 1 minute. Drain excess liquid. Dry thoroughly, using paper towels. Cut noodles up a bit. Set aside.
  2. Break cheese wedge into pieces, and place in a microwave-safe bowl. Nuke for about 15 seconds, and stir until smooth. Add egg substitute, Parmesan, and 2 tbsp. water, and whisk until mixed and almost smooth. Set aside.
  3. Bring a skillet sprayed with nonstick spray to medium-high heat. If you like, lightly season chicken with salt and pepper. Add chicken, mushrooms, and garlic to the skillet, and cook until mushrooms are browned and chicken is mostly cooked through, about 2 minutes. (NOTE: I just cooked my chicken on my Foreman grill, or you could just boil it)
  4. Add noodles and bacon to the skillet, and toss u ntil mixed and hot. Reduce heat to lowest setting. Add cheese-egg mixture and immediately toss with other ingredients, until everything is coated and sauce has fully thickened. Add salt and pepper to taste, if you like. Enjoy!
The original recipe says this makes 1 serving, which would be fine for dinner, but at lunch, I eat lighter so I split this into 2 servings.

Nutrition (for 2 servings)
Calories 129
Fat 4g
Sat Fat 1g
Cholesterol 39mg
Sodium 1000mg
Potassium 25mg
Carbs 6g
Fiber 2.5g
Protein 17g

Dinner would only be 258 calories!

*Note* Shiritaki noodles are tofu "noodles" that are only 20 calories/serving (as opposed to 200 calories/serving with regular noodles) and can be found at any health food store.

Stuffed Avocados

  • 3 avocados
  • 2 cans tuna or chicken (or boil and shred chicken tenderloins, about 6 oz)
  • 1 Tbsp fat free miracle whip
1. Cut the avocados in half and remove the pit by hacking the pit with a knife and wiggling it until the pit comes out.
2. Mix the mayo in with the drained tuna
3. Stuff the tuna/mayo mixture into the avocados.

Makes 3 servings

Nutrition
(
w/ Chicken Tenderloins)
Calories 249
Fat 19g
Sat Fat 2.6g
Monosat Fat 33g (good!)
Cholesterol 33mg
Sodium 200mg
Potassium 641mg
Carbs 12g
Fiber 8g
Protein 13g

S'more oatmeal

I LOVE playing with my oatmeal. I get my ideas here. I've tried several of these! I probably won't post all the ones I try (b/c I do it a lot), but this is just to give you an idea of how easy it is! I like the PB&J oatmeal too (with PB2 of course).

  • 1/4 cup original Quaker quick cooking oats
  • 1/2 cup water
  • 1 large marshmallow, broken into pieces (or equivalent mini marshmallows)
  • 1 TBSP unsweetened cocoa powder
  • 1/2 sheet fat free graham cracker
  • Splenda to taste
  • (optional) 1/2-1 TBSP Chocolate chips (Jeremy likes this)
  1. Place oatmeal and water in a microwave safe bowl and microwave on high for 1.5 minutes.
  2. Stir in cocoa powder and splenda until dissolved.
  3. Top with marshmallows (and microwave for 5 seconds if desired), crushed graham crackers and chocolate chips if desired.
Nutrition (w/o chocolate chips)
Calories 138
Fat 2g
Sodium 54mg
Carbs 29g
Fiber 3g
Protein 4g

Thursday, February 11, 2010

Pork Tenderloin with Firecracker marinade

  • 1 lb pork tenderloin
  • 1/4 cup light barbecue sauce
  • 1 splenda
  • 1 tablespoons white wine vinegar
  • 1 tablespoons soy sauce
  • 1 teaspoon red pepper sauce (Louisiana hot sauce or tobasco)
  • 2 tablespoons olive or vegetable oil
  • 1 tablespoon balsamic vinegar
  • Salt, to taste
  • 2 tsp garlic powder

Directions
1. In resealable food-storage plastic bag, mix barbecue sauce, splenda, the white wine vinegar, soy sauce, pepper sauce, balsamic vinegar and garlic. Add pork; turn to coat. Seal bag and refrigerate, turning pork occasionally, at least 2 hours but no longer than 12 hours.
2. Preheat oven to 375.
3. Spray a cooking dish with cooking spray and add the pork and marinade. Bake for 40-45 minutes, occasionally spooning the marinade over pork.
4. Cut pork into slices.

Makes 4 Servings

Nutrition
Calories 125
Fat 4g
Cholesterol 59mg
Sodium 528mg
Potassium 10mg
Carbs 2.5 mg
Sugars 2g
Protein 21g

Wednesday, February 10, 2010

Chocolate Lava Cake

Let me just say this was SOOOOOOOOOOOOOOOOO good!

Ingredients

For Cake
  • 1 cup moist-style reduce sugar chocolate cake mix (1/4 of an 18.25-oz. box)
  • One 25-calorie packet diet hot cocoa mix
  • 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 1 tbsp. mini semi-sweet chocolate chips
  • 2 tbsp splenda, divided
  • 2 dashes salt

For Filling
  • One-half PREPARED with 1 tbsp splenda added. Jell-O Sugar Free Chocolate Pudding Snack (about 1/4 cup)
  • 1/2 tbsp. mini semi-sweet chocolate chips
  • 1 tsp. fat-free liquid creamer or milk
  • 1/2 tsp. light whipped butter or light buttery spread (I used Promise heart smart spread)
Directions:
  1. Place the chocolate chips for the filling in a glass and set aside.
  2. Pour the creamer in a microwave-safe bowl with the butter, and heat in the microwave for about 15 seconds, until butter has melted and mixture is very hot.
  3. Pour the mixture over the chocolate chips and stir until they have dissolved. Allow to cool for several minutes.
  4. Add the pudding to the mixture and stir well. Spoon the chocolate mixture into four evenly spaced mounds on a plate. Place in the freezer for 25 minutes. (Don't over-freeze -- the mounds could stick to the plate.)
  5. Preheat oven to 350 degrees.
  6. Place chocolate chips for the cake in a mixing bowl along with the contents of the cocoa packet. Add 1/4 cup boiling water and stir until chips and cocoa have dissolved. Add 1/2 cup cold water and stir well.
  7. Add all of the remaining ingredients for the cake (cake mix, egg substitute, Splenda, and salt) to the mixing bowl, and whip batter with a whisk or fork for 2 minutes.
  8. Once the chocolate mounds in the freezer are a little firm, spray four baking ramekins (each about 4 inches in diameter) with nonstick spray. Evenly spoon the cake batter (which will be a little thin, but don't worry!) into the ramekins.
  9. Remove chocolate mounds from the freezer, and place one in the center of each batter-filled ramekin. Put the ramekins in the oven and bake for 22 minutes. Cakes will look shiny when done.
  10. Carefully remove each ramekin from the oven. You can eat the cake right out of the ramekin (while the center is still gooey!), but make sure to let it cool a little bit, because the ramekin will be hot. Or you can wait until it has cooled completely and plate the cake by running a knife along the edges and flipping it upside down. (Then just pop it in the microwave for about 15 seconds to heat it back up.) Enjoy!

MAKES 4 SERVINGS


Nutrition
Serving Size: 1 individual lava cake
Calories: 166
Fat: 4g
Sodium: 485mg
Carbs: 30g
Fiber: 1g
Sugars: 10g
Protein: 3g

Chicken and Tortellini Soup

Ingredients
  • 6 oz chicken tenderloins
  • 1 tbsp garlic powder
  • 1 serving cheese tortellini
  • 4 cups chicken broth (I use water from boiling chicken plus extra water and chicken bruillion cube)
  • 1 14.5 oz can of diced tomatoes
  • 1 cup canned spinach
  • 1 Tbsp basil
  • 1 small can mushrooms
Directions:

  1. Boil chicken for approx 10 minutes. Drain (reserving water) and shred chicken.
  2. Add chicken broth to chicken.
  3. Add tortillini and cook, boiling per package directions.
  4. Add tomatoes, spinach and basil and cook over medium heat until heated through.

Makes 4 Servings

Nutrition
Calories 132
Fat 2g
Sat Fat 1g
Cholesterol 10mg
Sodium 200mg
Potassium 23mg
Fiber 1g
Sugars 1g
Protein 11g

Monday, February 8, 2010

Chicken Cordon Bleu

Ingredients:
8 oz chicken tenderloins
2 wedges Laughing Cow Light Original Swiss Cheese
2 slices turkey or ham lunchmeat
salt and pepper, to taste

Directions
  1. Preheat oven to 350F.
  2. Flatten chicken to 1/4" thickness using a meat tenderizer or covering the chicken in wax paper and rolling it with a rolling pin
  3. . Season with salt and pepper.
  4. Spread the cheese on one side of the chicken breast.
  5. Place the ham on top of that.
  6. Roll the chicken, starting from a long side.
  7. Place chicken on cookware seam-side down. Secure with toothpicks if necessary. Bake for 15 mins.
Makes 2 servings


Nutrition:
Calories: 145
Fat: 2.5g
Saturated Fat: 1g
Cholesterol 85mg
Sodium 1190mg
Carbs: 4g
Protein: 28.5g

Sunday, February 7, 2010

Avocado "Ice Cream"

  • 1 Avocado (mine was 112 grams)
  • 1 Tub cool whip FREE
  • 3/4 cup splenda
  1. Mix all ingredients by hand or with an hand mixer.
  2. Divide into individual freezer safe containers.
  3. Place in the freezer over night. (Cool whip solidifies into an ice cream like texture when frozen)
  4. Thaw a few minutes before eating.
Makes 4 servings
Nutrition
Calories 138
Fat 4g
Sat Fat .5g
Sodium 33mg
Potassium 134mg
Carbs 21g
Fiber 2g
Protein .5g

Saturday, February 6, 2010

Salmon with Tomato Avocado Salsa

  • 3 (4 ounce) fillets salmon, skin removed if you like. I don't bother!
  • 1 cup chopped fresh tomato
  • 1/2 Hass avocado, chopped
  • 1 garlic clove, crushed (garlic powder)
  • 1 Tbsp balsamic vinegar
  • 1/2 cup Fiesta corn (or any corn)
  • 2 Tbsp minced onions
  • 1 Tbsp cilantro
  • salt and pepper, to taste
  • 1 lime, cut in wedges(optional)
Directions
  1. Preheat oven to 325 degrees.
  2. Combine all ingredients (except salmon fillets and lime) in small bowl and refrigerate for 30 minutes.
  3. Bake salmon for 15-20 minutes, or until cooked thoroughly.
  4. Serve salmon surrounded by the salsa and lime wedges.

Can serve salmon either hot or cool --

Makes 3 Servings

Nutrition
Calories 267
Fat 16g
Sat Fat 3g
Cholesterol 205mg
Sodium 600mg
Potassium 156mg
Carbs 7g
Fiber 2g
Sugars 2g
Protein 25g

Friday, February 5, 2010

Oven Chicken Fried Chicken and Gravy

Chicken

  • 12oz chicken tenderloins
  • 2-3 TBSP Egg beaters
  • 1 1/2 c. crushed corn flakes
  • Seasoning Salt and pepper to taste

Gravy

  • 2 tbsp flour
  • 1 cup soy or skim milk
  • Seasoning salt
  • Chicken seasoning

Directions:

  1. Preheat oven to 350.
  2. Mix salt and pepper into crushed corn flakes. Dip chicken into egg beaters, then coat with crushed corn flakes
  3. Spray non stick skillet with cooking spray, cook chicken fillets over medium heat for about 2 minutes on each side until lightly browned.
  4. Place in baking dish covered in cooking spray and transfer to preheated oven. Cook for 10 - 15 minutes until golden brown and chicken is done.
  5. MEANWHILE prepare the gravy by mixing the flour into the cold milk. Add salt and chicken seasoning. Heat until thickened.
Makes 3 servings

Nutrition
Chicken
Calories 143
Fat 2g
Sat Fat .5g
Cholesterol 61mg
Sodium 300mg
Potassium 132mg
Carbs 9g
Sugar 3g
Protein 17g

Gravy (prepared w/ soy milk)
Calories 33
Fat 1g
Sodium 38mg
Potassium 127mg
Carbs 1g
Sugar 1g
Protein 2g

Thursday, February 4, 2010

Honey Balsamic Pork Loin

Ingredients:
1 lb pork tenderloin (I had 18.2 oz)
1/4 tsp garlic salt (garlic powder + salt works)
2 T Fat Free Balsamic Vinaigrette salad dressing
1 T sugar free honey

Directions:
Preheat oven to 420F. Sprinkle meat with garlic salt. Bake for 35-40 min. Meanwhile, combine dressing and honey.
Brush meat with dressing mixture periodically while cooking, brushing meat occasionally with any remaining dressing mixture.

Makes 4 servings.


Nutritional Information:
Calories: 139
Fat: 3.5g
Cholesterol 68mg
Sodium 260mg
Carbs: 4.5g
Protein: 24g

Peanut butter (PB2) and Jelly Bars

**You're supposed to use vanilla frosting...I was out...i had chocolate! So i used it!

INGREDIENTS
1 pkg Pillsbury Simply Peanut Butter Cookies
1/4 cup PB2 w/ water called for (see note) OR 1/4 cup Peanut Butter
3/4 container (16 oz) creamy ready-to-spread frosting
3 Tbsp sugar free strawberry jelly or seedless raspberry jam

DIRECTIONS
1. Heat oven to 350°F Spray 13x9-inch pan with cooking spray. Break up cookie dough into pan; press evenly in pan.
2. Bake 16-18 minutes or until golden brown. Cool completely, about 30 minutes.
3. In medium bowl, stir PB2 and water until smooth. (Or just stir the peanut butteR) Stir in frosting until well blended. Spread over cooled bars.
4. In small bowl, stir jelly until smooth. Drop jelly by teaspoonfuls over frosting. With tip of knife, swirl jelly for a marbled design.

Makes 15 bars

Nutrition
Calories 182
Fat 9g
Sat Fat 3g
Cholesterol 4mg
Sodium 170mg
Potassium 56mg
Potassium 56mg
Carbs 26g
Fiber 1g
Sugars 17g
Protein 2g

Note* PB2 is powdered peanut butter. It has 85% less fat than peanut butter and 53 calories/2 TBSP prepared w/ water.

Wednesday, February 3, 2010

Enchilada Lasagna

This is a recipe I've been making for a while. I originally got it from a Men's Health magazine. I've made many mods to it over the years according to taste, to lower it in calories, etc. Here's the original Men's Health link:

Ingredients
  • 1⁄2 lb extra lean ground beef
  • 3/4 cup Fat free shredded cheddar cheese
  • 1 can rotel (you can use 1 cup diced tomatoes and some chopped jalapenos instead)
  • 1 cup fat free cottage cheese
  • 2 tsp chili powder
  • 2 tsp garlic powder
  • 6 6" corn tortillas
  • 1/2 cup Taco Bell mild sauce (or canned enchilada sauce)

Directions

  1. Brown the beef in a nonstick skillet. Let it cool, then combine it in a bowl with the cheese, rotel, cottage cheese, chili powder, and garlic powder, stirring well.
  2. Coat an 11" x 7" baking dish with cooking spray. Place two tortillas in the dish and top with half of the beef mixture. Layer two more tortillas, then the remaining beef mixture. Place the last two tortillas on top, pour taco sauce over them. You can OPTIONALLY sprinkle with 1/4-1/2 cup shredded cheese cheese, but it changes the nutrition.
  3. Bake at 375°F for 20 minutes.

    Makes 4 servings
Nutrition
Calories 221
Fat 2g
Sat Fat 1g
Cholesterol 39mg
Sodium 610mg
Potassium 125mg
Carbs 21
Fiber 1.5g
Sugars 2g
Protein 28g

Monday, February 1, 2010

Spaghetti Pie

Spaghetti Pie
  • 4oz healthy harvest wheat spaghetti
  • 1/2 lb extra lean ground beef
  • Minced onion
  • 1 jar spaghetti sauce (I make my own sauce with 1 can tomato paste and 1 can diced tomatoes and some spices like garlic, onion powder etc and puree it in a blender)
  • 1 tsp chili powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 egg beaters
  • 1 cup fat free small curd cottage cheese
  • 2 TBSP fat free parmesan cheese (or you can use mozzarella if you like it gooey-er)

1. heat oven to 375. grease pie plate.
2. cook spaghetti according to pkg directions
3. cook beef (while spaghetti is cooking) and minced onion over medium heat. Drain.
4. stir in spaghetti sauce, chili powder, salt and pepper.
5. cook 5-6 mins until heated.
6. drain spaghetti and place in pie plate.
7. puree eggs and cottage cheese in a blender and spread evenly over spaghetti. spoon beef mixture over cottage cheese mixture and sprinkle w/ parmesan (or mozzarella).
8. bake 35-45 minutes or until center is set. let stand 5 mins.

Makes 4 servings

Nutrition
Calories 241
Fat 4g
Sat Fat 1.5g
Cholesterol 35mg
Sodium 671mg
Potassium 80mg
Carbs 29g
Fiber 4g
Sugars 4.5g
Protein 27g