Wednesday, March 31, 2010

Fish Italiano

INGREDIENTS
  • 1 pound tilapia (or other firm fish) fillets
  • 1 tbsp minced onion
  • 1 tbsp garlic powder
  • 1 (14.5 ounce) can diced tomatoes
  • 1/4 cup sliced green olives
  • green parsley
  • 1/2 cup chicken broth (water + bruillon cube)
DIRECTIONS

  1. Stir in tomatoes, olives, parsley, chicken broth, garlic and minced onions in a large skillet. Simmer for 5 minutes.
  2. Place fillets in sauce. Simmer for about 10-15 more minutes, or until fish turns white.

Makes 4 servings

Nutrition
Calories 120
Fat 2.5g
Sat Fat .5g
Cholesterol 46mg
Sodium 465mg
Potassium 7mg
Carbs 6g
Fiber 2g
Sugars 3.5g
Protein 18g

Monday, March 29, 2010

Chicken Crispies

  • 3/4 lb chicken tenderloins
  • 1/3 cup Bisquick Heart Smart® mix
  • 1/4 cup grated reduced-fat Parmesan cheese
  • 1/4 teaspoon salt
  • 1 tsp garlic powder
  • 1/4 teaspoon paprika
  • 2 Tbsp cup fat-free egg product (egg beaters)
  • cooking spray


1. Heat oven to 450°F. Spray cookie sheet with cooking spray.
2. In 1-gallon resealable food-storage plastic bag, stir together Bisquick® mix, cheese, salt and paprika. Dip chicken strips into egg product; place in bag of Bisquick mixture. Seal bag; shake to coat. Place chicken on cookie sheet. Spray with cooking spray.
3. Bake 12 to 14 minutes.

Dip in sauces if desired.

Makes 3 servings

Nutrition
Calories 166
Fat 3.5g
Sat Fat 1g
Cholesterol 65mg
Sodium 735mg
Potassium 79mg
Carbs 12g
Sugars 1g
Protein 25g

Cream Cheese Corn

This is 1/3 of the original recipe. I think it's originally meant for parties/holidays.

  • 1 can niblets corn
  • 2.33 oz fat free cream cheese (1/3 container)
  • 2.5 tbsp imitation butter (Promise heart smart)
  • Salt & Pepper to taste
1. Heat all ingredients in a saucepan until cream cheese is melted and mixture is heated through.

Makes 3 servings

Nutrition
Calories 98
Fat 2g
Cholesterol 4mg
Sodium 471mg
Carbs 12g
Fiber 2g
Sugars 9g
Protein 5.5g

Sunday, March 28, 2010

Outside-In Crockpot Tamale Pie

Ingredients:
  • 1 lb. extra lean ground beef
  • 2/3 cup yellow cornmeal
  • 3/4 cup fat-free chicken broth (I use water + bruillon cube)
  • One 14.5-oz. can diced tomatoes with chiles (rotel
  • 1 tbsp Dried, Minced onion (can use fresh)
  • 1/2 cup canned fiesta corn/mexicorn, drained
  • 1/2 cup canned navy beans, drained
  • 1/2 cup sliced black olives, drained (I left this out)
  • 2 tsp. chili powder
  • 1 tsp. ground cumin
  • Optional toppings: fat-free shredded cheddar cheese, fat-free sour cream, tortilla chips, salsa

Directions:
  1. Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Brown the beef, drain, and place in the crockpot.
  2. In a bowl, combine cornmeal with broth and whisk thoroughly. Let stand for 5 minutes.
  3. Add cornmeal mixture to the crock pot along with all other ingredients. Mix thoroughly.
  4. Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours.
Makes 4 servings

Nutrition
Calories 257
Fat 4g
Sat Fat 1.5g
Cholesterol 66mg
Sodium 1525mg
Potassium 55mg
Carbs 26g
Fiber 4g
Sugars 1g
Protein 29g

Saturday, March 27, 2010

Barbecue Beans & Sausage

  • 1/2 cup prepared barbecue sauce
  • 1/2 cup water
  • 2 tablespoons sugar free ketchup
  • 1 tablespoon brown sugar (no calorie substitute) or splenda
  • 1/8 teaspoon salt
  • Freshly ground pepper to taste
  • minced onion to taste
  • 1/2 cup canned spinach, well drained
  • 8 ounces cooked turkey sausage links (about 2 links), sliced into small pieces
  • 2 15-ounce cans great northern or navy beans, rinsed
  1. Whisk barbecue sauce, water, ketchup, sweetener, salt and pepper in a medium bowl.
  2. Heat skillet sprayed with cooking spray over medium heat. Add sausage and cook, stirring, until beginning to brown. Add minced onion and spinach and cook, stirring occasionally, until warm.
  3. Reduce heat to medium-low; add beans and the sauce mixture to the pan. Gently stir to combine, cover and cook until heated through, about 3-5 minutes.
Makes 4 servings

Nutrition
Calories 240
Fat 4g
Sat Fat 1g
Cholesterol 24mg
Sodium 1431mg
Potassium 475mg
Carbs 37g
Fiber 12g
Sugars 3g
Protein 18g

Gooey Ice Cream Cinnamon Roll Bars

INGREDIENTS
  • 2 tablespoons chopped pecans (I LEFT THIS OUT!)
  • 1 can cinnamon rolls with frosting
  • 2/3 cup fat free, no sugar added, vanilla ice cream
  • 6 tablespoons sugar free, caramel topping
  • 4 tablespoons imitation butter (Promise Heart Smart)
DIRECTIONS
  1. Heat oven to 350°F. Spray 8x12in pan with cooking spray. (Sprinkle pecans evenly in bottom of pan-if using).
  2. Cut each roll in quarters. Arrange rolls pieces evenly in pan (over pecans, if using).
  3. In small microwavable bowl, microwave ice cream, caramel topping, imitation butter and contents of the icing packet uncovered on High 1 to 2 minutes, stirring once, until melted. Stir until smooth; pour over rolls.
  4. Bake 22 to 25 minutes or until biscuits are golden brown and no longer doughy. (I didn't do this, I left it in the pan: Meanwhile, line cookie sheet with foil. Place foil-lined sheet upside down on loaf pan of rolls; carefully turn over. Leave loaf pan over rolls 1 minute.) Serve warm.
Makes 8 servings

Nutrition
Calories 179
Fat 5g
Sat Fat 1.5g
Sodium 400mg
Potassium 19mg
Carbs 33g
Fiber 2g
Sugars 10g
Protein 2.5g

Friday, March 26, 2010

Chicken Parmesan Potatoes

  • 1 package au gratin potatoes
  • 1 lb chicken tenderloins
  • 2 1/4 cups hot water
  • 1/3 cup soy milk
  • 1 cup broccoli & cauliflower mix (frozen)
  • 1/4 cup fat free grated Parmesan cheese
  1. Preheat oven to 450
  2. Boil chicken for 10 minutes, cool, and shred into small pieces.
  3. Spray a baking dish with cooking spray.
  4. Follow the preparation instructions on the potato box (stopping before placing in the oven).
  5. Add the vegetables and the shredded chicken.
  6. Place dish in the oven for 20 minutes.
  7. Remove and let cool for 5 minutes to thicken sauce.
  8. Top with 1/4 cup parmesan before cutting and serving.
Makes 4 servings.

Nutrition
Calories 233
Fat 2g
Sat Fat 1g
Cholesterol 65mg
Sodium 1190mg
Potassium 375mg
Carbs 31g
Fiber 1.5g
Sugars 2g
Protein 26g

Chicken & Cheese Quesadillas

  • 8 oz chicken tenderloins
  • 6 small corn tortillas
  • 1 tbsp cilantro
  • 1/4 tsp chili powder
  • 1 tbsp minced onion
  • 1/4 teaspoon ground cumin
  • 1/2 cup fat free shredded cheddar cheese (2 ounces)
  • 1/2 small can chopped green chiles, drained
  • Salt, to taste
  • Salsa (any variety), sour cream, guacamole, if desired
  1. Boil the chicken for 10 minutes until cooked through. Cool and flake with a fork.
  2. Heat a griddle to 350 (or you can use a skillet).
  3. Add remaining ingredients (minus the tortillas and the garnishes) to the bowl and stir.
  4. Place 3 tortillas on the hot griddle. Scoop 1/3 of the chicken mixture on each tortilla and cover with remaining 3 tortillas.
  5. Cook a few minutes on each side until heated through and cheese is melted.
  6. Cut into wedges or halves and garnish with salsa, sour cream and/or guacamole.
Makes 3 servings

Nutrition
(W/o extras)
Calories 189
Fat .5g
Cholesterol 38mg
Sodium 552mg
Potassium 124mg
Carbs 22g
Fiber 2g
Sugars 1g
Protein 25g

Wednesday, March 24, 2010

Chicken Parmesan Bundles

  • 2oz. Fat Free PHILADELPHIA Cream Cheese, softened
  • 1/4 cup canned spinach, well drained
  • 1/4 cup fat free shredded mozzarella cheese
  • 2 1/2 Tbsp. fat free Grated Parmesan Cheese, divided
  • 3/4 lb chicken tenderloins, pounded to 1/4-inch thickness
  • 1/2 eggbeater (2 tbsp)
  • 1/4 cup italian bread crumbs
  • 1/2 cups tomato sauce, canned, heated

  1. HEAT oven to 375ºF.
  2. MIX cream cheese, spinach, mozzarella and 1 1/2 Tbsp. Parmesan until well blended; spread onto chicken breasts. Starting at one short end of each breast, roll up chicken tightly. Secure with wooden toothpicks.
  3. Place egg beater in a shallow dish. Mix remaining 1 tbsp Parmesan and bread crumbs in separate shallow dish. Dip chicken in egg, then roll in crumb mixture. Place, seam-sides down, in 13x9-inch baking dish sprayed with cooking spray.
  4. BAKE 20 min. or until chicken is done (165ºF). Remove and discard toothpicks, if using. Serve topped with tomato sauce and additional parmesan if desired.
Makes 3 servings

Nutrition
Calories 183
Fat 2g
Sat Fat 1g
Cholesterol 70mg
Sodium 756mg
Potassium 65mg
Carbs 12g
Fiber 1g
Sugars 1g
Protein 30g

Sunday, March 21, 2010

Chili

  • 1 lb Extra Lean Ground Beef
  • 1 small can tomato paste* (See Edit)
  • Chili seasoning (Can use packaged kind or, I make mine from chili powder, cumin, oregano, salt, garlic powder, and minced onion, all to taste)
  • 1 can navy beans
  • 1 can diced tomatoes
  • Water (to desired thickness)
  1. Brown beef in a skillet, drain.*
  2. Add all ingredients to a crockpot and heat on low for as long as needed. Add water as necessary to reach desired consistency.
  3. OR combine all ingredients in a stovetop pan and heat through. (Adding water as needed)
You can add the beef to the crockpot raw, but it does change the texture a bit. Also makes a good Frito pie or chili dog.

Makes 4 servings

Nutrition
Calories 253
Fat 4g
Sat Fat 1.5g
Cholesterol 65mg
Sodium 1160mg
Potassium 175mg
Carbs 26g
Fiber 9g
Sugars 5g
Protein 31g


*Edit: If you use 1 can of tomato SAUCE (instead of paste), you don't have to add water, and it brings the total calories to only 235. :) I liked it better.

Saturday, March 20, 2010

Chicken Tagine

Note: This recipe takes near 2 hours start to finish! I've modified the original recipe to make it healthier.

  • 1 lb chicken tenderloins, cut into 2-inch chunks
  • 2 TBSP All purpose flour
  • 1 TBSP minced onion
  • 1 TBSP Garlic powder
  • 2 TBSP Ginger
  • 1/2 TBSP ground Coriander
  • 1 tsp Cumin ground
  • 3 cups water + 2 bruillon cubes, divided
  • 1 cup dried apricots (I have also used dried apples, and prunes...all work)
  • 1 oz chopped almonds
  • 1/2 cup chopped green olives
  • 3/4 cup couscous (optional) plus 3/4 cup water.
Instructions

  1. Heat a skillet to medium heat.
  2. In small glass bowl, place chicken and add flour. Toss chicken to coat.
  3. Spray skillet w/ cooking spray. Place chicken in pan; brown on all sides. Reduce heat to medium-low; add minced onion, garlic and ginger. Saute about 5 minutes.
  4. Stir in coriander and cumin; saute until aromatic, about 30 seconds. Add 1 cup chicken broth.
  5. Increase heat to high. Boil until liquid has reduced by half.
  6. Stir in remaining 2 cups chicken broth, apricots, almonds and olives. Bring to a simmer; reduce heat to low, cover pot and simmer for 45 minutes.
  7. Prepare couscous by measuring 3/4 cup and placing it in a bowl. Add 3/4 boiling water (microwave works), and cover for 5 minutes. Fluff couscous with a fork.
  8. Serve over couscous.
Makes 4 servings

Nutrition
(w/o couscous)
Calories 225
Fat 8g
Sat Fat 1g
Mono 3g
Cholesterol 66mg
Sodium 1560mg
Potassium 17mg
Carbs 3g
Fiber 3g
Sugars 10
Protein 23g

Buffalo Chicken Pita Wrap

  • 2 oz chicken tenderloins (I had 2.3oz)
  • 1 low carb pita (Joseph's brand)
  • 1 tsp white vinegar
  • 1 TBSP mayo
  • 1 TBSP Blue cheese salad dressing (I used Walden Farms calorie free)
  • Cayenne pepper to taste
  • Dash tobasco sauce
  • chopped lettuce
  1. Cook chicken on a skillet or in a George Foreman grill until cooked through.
  2. Whisk mayonnaise, cayenne pepper, tobasco and the vinegar in a small bowl. Stir in blue cheese dressing.
  3. To assemble wraps: Lay a pita on a plate. Spread with 1 tablespoon blue cheese mixture and top with the chicken, & lettuce.
  4. Drizzle with more tobasco if desired and roll into a wrap sandwich.
Makes 1 serving

Nutrition
Calories 125
Fat 2g
Cholesterol 37mg
Sodium 728mg
Carbs 10g
Fiber 4g
Protein 18g

Friday, March 19, 2010

Egg Drop Soup

  • 5 cups water + one bruillon cube
  • 1/2 cup canned mushrooms
  • 1 tbsp soy sauce
  • 1/2 cup egg beaters
  • 1 TBSP dried chives
  • Salt and garlic powder to taste
  1. Mix all ingredients except egg beaters in a pan and bring to a boil.
  2. When broth has come to a boil slowly drop egg in, 1 spoonful at a time.
Makes 4 servings

Nutrition
Calories 23
Fat 0
Sodium 105mg
Potassium 19g
Carbs 1g
Protein 4g

Orange Crusted Chicken w/ Orange Dipping Sauce

Chicken
  • 12 oz chicken tenderloins
  • 2 TBSP sugar free orange marmalade
  • 1/4 cup progresso bread crumbs
Sauce

1/4 cup white rice vinegar
3/4 TBSP Sugar free orange marmalade
1/2 TBSP low sodium soy sauce
2 TBSP splenda
1/2 TBSP cornstarch
3 tsp water

1. Preheat the oven to 400
2. Soften the marmalade in a bowl in the microwave for about 10 seconds (just enough to stir it smooth.
3. Place the chicken in the bowl with the marmalade and stir to coat.
4. Place the breadcrumbs in a bowl. Roll the orange covered chicken in the crumbs and place on a sprayed baking dish.
5. Bake 15 minutes or until cooked through.
6. Meanwhile, heat all the sauce ingredients (minus the cornstarch and water) in a small saucepan. Mix the corn starch and water in a bowl.
7. When mixture is boiling, add the cornstarch mixture and stir constantly on med-high heat until thickened. Immediately remove from heat.
8. Dip the chicken in the sauce!

Serves 3

Nutrition
(Chicken Only)
Calories 133
Fat 1g
Cholesterol 30mg
Sodium 343mg
Potassium 78mg
Carbs 16g
Protein 21g



Nutrition

(Sauce)
Calories 15
Sodium 120mg
Potassium 5mg
Carbs 4g

Tuesday, March 16, 2010

Pita Pizzas

  • 1 Low carb pita (Joseph's brand)
  • Desired tomato sauce (canned) and/or diced tomatoes (depending if you want it chunky or not)
  • 1 slice 2% mozzarella cheese slice, broken into pieces
  • Italian seasoning and garlic powder to taste
  • Desired toppings: turkey pepperoni, bell peppers, mushrooms, etc.
1. Assemble ingredients on pita like a pizza and sprinkle with spices.
2. Cook at 400 for about 12 minutes, or until browned and cheese is bubbly.

Makes 1 serving

Nutrition
(w/ Turkey pepperoni and bell peppers)
Calories 164
Fat 8g
Cholesterol 19mg
Sodium 914mg
Carbs 12g
Fiber 5g
Protein 15g

Caribbean Chicken

  • 12 oz chicken tenderloins, cut into bite size pieces
  • 1 cup (1 small can) pineapple tidbits, drained, reserve ¼ cup pineapple juice
  • 1/2 chopped green bell pepper
  • 1/4 cup water
  • 1/2 tablespoon cornstarch
  • 1 tablespoons cider vinegar
  • 1 tablespoons brown sugar (I use no calorie substitute)
  • 1/8 teaspoon dried garlic powder
  • 1/8 teaspoon dried ginger
  • 1/2 large diced banana
  • 1 oz slivered almonds, optional
  • 1 cup uncooked brown rice or couscous (I use boil in bag rice or plain couscous)

  1. Cook rice or couscous according to package directions.
  2. In a large skillet sprayed with vegetable cooking spray, sauté bell pepper for 5 minutes until tender. Stir in chicken and pineapple and cook for another 5 minutes until chicken is cooked through.
  3. In a small bowl combine the 1/4 cup reserved pineapple juice, water, cornstarch, vinegar, brown sugar, garlic, and ginger. Stir well.
  4. Pour mixture into chicken mixture. Mix well to combine. Continue cooking for 5 minutes or until mixture thickens, stirring often.
  5. Fold in banana and almonds. Heat through.
  6. Serve over cooked brown rice or couscous
Makes 3 servings

Nutrition
(w/o almonds or couscous)
Calories 146
Fat 1g
Cholesterol 20mg
Potassium 23mg
Carbs 18g
Fiber 1g
Sugars 7g
Protein 20g

Sunday, March 14, 2010

Cheese Fondue (Mix & Match)

From Kraft's web site. Mix and match ingredients.

  • 1/2-3/4 cups chicken broth (water w/ bruillon)
  • 2 cups fat free grated cheese, any variety
  • Pick one: chili powder, cinnamon, dry mustard, nutmeg or italian seasoning.
  • 1 tbsp corn starch

Melt all ingredients together in a fondue pot and dip apples, sausage, bread, chips, veggies or whatever you want in there!

Makes 3 servings

Nutrition
Calories 130
Cholesterol 14mg
Sodium 1040mg
Potassium 4mg
Carbs 8g
Protein 24g

Garlic Chicken



  • 3/4 lb chicken legs or wings


  • 1 tbsp minced onions


  • 1 tbsp garlic powder (or to taste)


  • 2 tbsp cider vinegar


  • 1 tsp olive oil


  • 1 tbsp parsley


  • 1/2 tsp coriander seeds


  • 1/4 tsp salt


  • 1/4 tsp black pepper


  • 1/2 tsp paprika





  1. Mix garlic, chopped onions, vinegar, salt, pepper, paprika, coriander and olive oil in a big bowl.


  2. Place chicken in a ziploc bag and add garlic marinade. Marinate for >2 hours. You can marinate for a stronger taste overnight.


  3. Preheat the oven to 375.



  4. Place all ingredients in a baking dish coated with cooking spray and bake for 1 hour until golden brown. (You can also grill).



  5. When done, place in serving dish and sprinkle parsley over wings.
Makes 3 servings (1 leg each)



Nutrition

Calories 130

Fat 7.5g

Sat Fat 2.5g

Cholesterol 59mg

Sodium 600mg

Potassium 14g

Carbs .5g

Protein 14g

Thursday, March 11, 2010

Creamy Artichoke Chicken

This was FANTASTIC!

Ingredients:
  • 10-12 oz boneless, skinless chicken breast tenders
  • salt and pepper
  • 2 T imitation butter (Heart Smart butter spread)
  • 1-2 TBSP all-purpose flour
  • 1 c water + 1 bruillon cube
  • 1 can artichoke hearts, drained
  • garlic powder
  • 4 oz fat free cream cheese
  • 1 T lemon juice

Directions:
  1. Place chicken in a ziploc bag. Add flour, salt and pepper.
  2. Melt imitation butter in a large skillet over medium-high heat. Add battered chicken to pan; cook 4 minutes on each side or until cooked through. Remove chicken from pan; keep warm.
  3. Add broth (water+bruillon), garlic and artichokes to pan, scraping pan to loosen browned bits; cook 2 min.
  4. Add cream cheese and stir until melted. Remove from heat, stir in lemon juice and chicken.

    Makes 3 servings.
Nutrition
Calories 153
Fat .5g
Cholesterol 60mg
Sodium 1785mg
Potassium 54mg
Carbs 10g
Fiber 2g
Sugars 2.5g
Protein 23g

Wednesday, March 10, 2010

Cakemix Cheesecake

Ingredients
  • 1 box reduced sugar yellow cake mix
  • 4 eggbeaters (1 cup), divided
  • 3 Tbsp. unsweetened applesauce (substituting for oil)
  • 2/3 cup packed brown sugar (i use 0 calorie brown sugar), divided
  • 1/2 cup splenda
  • 2 pkg. (8 oz. each) PHILADELPHIA Cream Cheese, softened
  • 2 Tbsp. lemon juice
  • 1-1/2 cups soy milk
  • 1-1/2 cups thawed COOL WHIP FREE Whipped Topping (optional)
Directions
  1. HEAT oven to 300ºF. Reserve 1 cup dry cake mix.
  2. Mix remaining cake mix with 1 egg beater, apple sauce and 1/3 cup brown sugar with mixer. (Mixture will be crumbly.) Press onto bottom and 1 inch up sides of greased 13×9-inch baking pan.
  3. BEAT cream cheese and remaining brown sugar, and splenda with mixer. Add reserved cake mix, remaining eggbeaters and lemon juice; beat 1 min. Blend in soy milk. (Batter will be very thin.) Pour into crust.
  4. BAKE 1 hour and 20 minutes. or until center is almost set. Cool. Refrigerate 4 hours. Top with COOL WHIP. Refrigerate leftovers.
Makes 12 servings

Nutrition
(w/o cool whip)
Calories 214
Fat 3g
Sat Fat 1g
Cholesterol 6mg
Sodium 608mg
Potassium 48mg
Carbs 38mg
Fiber 1g
Sugars 11g
Protein 9.5g

Diet Coke Barbecue Chicken

  • 1 Lb chicken tenderloins
  • 1/2 cup reduced sugar ketchup
  • 1/2 can diet coke
  1. Heat pan to med-high heat. Mix diet coke and ketchup in a bowl.
  2. Place chicken and diet coke mixture in the pan and bring to a boil.
  3. Reduce to simmer and cook, uncovered and turning chicken occasionally, for 20 minutes, until chicken is cooked through and sauce has thickened into a barbecue sauce.
Jeremy even likes this and he hates diet coke! It doesn't taste "diety" at all...just like barbecue chicken!

Makes 4 servings

Nutrition
Calories 107
Fat .5g
Cholesterol 68mg
Sodium 826mg
Potassium 68mg
Carbs 6g
Sugars 3g
Protein 22g

Tuesday, March 9, 2010

Salmon Chowder

  • 1/3 cup chopped carrot
  • 4 cups chicken broth (or 4 cups water + 2 bruillon cubes)
  • 1 cup water (if desired to thin, I didn't add any)
  • 2 5 oz cans salmon
  • 2 1/2 cups frozen broccoli and cauliflower mix, thawed and coarsely chopped
  • 3 tablespoons chopped fresh chives or scallions, or 1 1/2 tablespoons dried chives
  • 1 1/3 cups instant mashed potato flakes (1 pouch, any flavor), or 2 cups leftover mashed potatoes
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste
Preparation

  1. Parboil carrots in water in the microwave (about 4 minutes).
  2. Add broth, (water), salmon, brocoli/cauliflower and chives (or scallions) to a large pot and bring to a simmer. Add carrots.
  3. Stir potato flakes (or leftover mashed potatoes) and mustard into the soup until well blended. Return to a simmer. Season with salt and pepper.
Makes 4 servings

Nutrition
Calories 161
Fat 1.5
Cholesterol 21mg
Sodium 1489mg
Potassium 603mg
Carbs 21.5g
Fiber 2.5g
Sugars 2g
Protein 16g

Friday, March 5, 2010

Baked Balsamic Garlic Asparagus

  • 1 bunch fresh asparagus
  • 1 tbsp balsamic vinegar
  • Salt, garlic powder, and black pepper to taste.
  1. Preheat the oven to 400
  2. Break the bottom tips off the asparagus (there's a place it naturally breaks off)
  3. (If desired) peel the asparagus with a potato peeler (it makes it softer when cooked).
  4. Place aluminum foil on a cookie sheet and spray w/ cooking spray. Place the asparagus on the foil.
  5. Sprinkle with balsamic vinegar and spices. Roll the asparagus around in the vinegar/spices until coated.
  6. Bake at 400 for about 20 minutes.
Makes 2 servings (about 12 pieces of asparagus each)

Nutrition
Calories 44
Fat .5g
Sodium 585mg
Potassium 524mg
Carbs 9g
Fiber 4g
Protein 4.5g

Parmesan Breaded Pork Chops

  • 1 lb pork chops (about 4 chops)
  • 2 TBSP reduced fat parmesan
  • 2 TBSP italian style bread crumbs
  • cooking spray
1. Trim the fat off the pork. Heat a pan on the stove to medium-high.
2. Mix the bread crumbs and the parmesan together in a shallow bowl.
3. Dredge the meat on both sides in the parmesan mixture.
4. Spray the pan with cooking spray and lay the pork chops on the pan. Spray the top of the meat with cooking spray.
5. Cook several minutes on each side until the meat is cooked through.

Makes 4 servings.
Nutrition
Calories 161
Sat Fat 5g
Sat Fat 2g
Cholesterol 62g
Sodium 246mg
Carbs 0
Protein 26g

Thursday, March 4, 2010

Puerto Rican Fish Stew

  • 1 tbsp minced onion
  • 2 tbsp garlic powder
  • 4 tilapia fillets (or other flaky fish, such as haddock or flounder) cut into 1 1/2-inch pieces (mine was about 13.5 oz fish)
  • 1 14-ounce can diced tomatoes
  • 1 tbsp chopped jalapeno pepper
  • 2 TBSP cilantro
  • 2 tablespoons sliced pimento-stuffed green olives
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 cup water, as needed (I only used 1/4 cup)
  • *1 small avocado, chopped (optional)

  1. Add fish, tomatoes and their juices, pepper, cilantro, olives, garlic powder, minced onion, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry.
  2. Cover and simmer for 20 minutes. Remove from the heat. Serve warm, garnished with avocado (if using).
4 servings

Nutrition
(soup only)
Calories 110
Fat 1.5g
Sat Fat .5g
Monosaturated fat .5g
Cholesterol 46mg
Sodium 687mg
Potassium 3.5mg
Carbs 4g
Protein 19g

Add about 45 calories to the recipe if you top it with 28g avocado (1/3 small), as pictured above.

Wednesday, March 3, 2010

Lettuce Wraps

A yummy PF Chang's copy cat.

Mixture

  • 9 oz chicken tenderloins
  • 1/2 cup water chestnuts (or about 5 baby carrots work too)
  • 1/2 cup canned mushrooms (or fresh works)
  • 3 tablespoons chopped onions (YUCK, I omit these)
  • 1 tsp garlic powder
  • 6-8 leaves iceberg lettuce


Special Sauce (I half this because it makes SO much)

  • 1/4 cup Splenda
  • 1/2 cup water
  • 2 tablespoons reduced sodium soy sauce
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons reduced sugar ketchup
  • 1 tablespoon lemon juice
  • 1 tablespoon mustard
  • 1-2 teaspoon garlic powder


Stir Fry Sauce

  • 2 tablespoons soy sauce
  • 2 tablespoons splenda
  • 1/2 teaspoon rice wine vinegar


Directions.

  1. Make the special sauce by dissolving the sugar in water in a small bowl.
  2. Add soy sauce, rice wine vinegar, ketchup, lemon juice, mustard, tobasco and garlic powder.
  3. Mix well and refrigerate this sauce until you're ready to serve.
  4. Boil chicken for 10 minutes.
  5. Pour chicken in a strainer and cool.
  6. As chicken cools mince water chestnuts (or carrots) and mushrooms to about the size of small peas.
  7. Prepare the stir fry sauce by mixing the soy sauce, splenda, and rice vinegar together in a small bowl.
  8. When chicken is cool, shred it into small pieces.
  9. Heat a pan (or wok) to medium-high. When hot, coat with cooking spray.
  10. Add chicken, garlic, onions, water chestnuts and mushrooms to the pan.
  11. Add the stir fry sauce to the pan and saute the mixture for a couple minutes
  12. Spoon the mixture in the lettuce"cups" (leaves) and roll up like burritos.
  13. Dip in "Special Sauce".
Makes 3 servings (about 2 lettuce wraps each)

Nutrition
Mixture Only (Lettuce will add about 7 calories)
Calories 90
Fat .5g
Cholesterol 46mg
Sodium 435mg
Potassium 196mg
Carbs 7.5g
Fiber 1g
Protein 16g

Sauce
Calories 15
Fat .5g
Sodium 584mg
Potassium 32g
Carbs 2g
Sugars 1g
Protein .5g

Tuesday, March 2, 2010

Tilapia with Pineapple Cilantro Sauce

  • 4 4oz tilapia fillets
  • 2 6 oz cans of pineapple tidbits
  • 3/4 cup reserved pineapple juice
  • 2 TBSP lime juice
  • 2 TBSP water
  • 1 TBSP corn starch
  • 2 TBSP garlic powder
  • 1 TBSP minced cilantro
  • 1/2 tsp minced jalapeno pepper
  • 1 TBSP splenda
  • Salt & pepper to taste
  1. Place tilapia in a baking dish coated in cooking spray. Sprinkle with Salt & Pepper and bake at 350 for 20 minutes or until fish flakes with a fork.
  2. Meanwhile, Combine pineapple, pineapple juice, lime juice and garlic in medium saucepan. Heat to boiling.
  3. Reduce heat. Simmer, uncovered, 2 to 3 minutes.
  4. Combine cold water and cornstarch; stir into boiling mixture.
  5. Boil, stirring constantly until thickened.
  6. Remove from heat. Stir in cilantro and jalapeno pepper.
  7. Stir in splenda, season to taste with salt and pepper.
  8. To serve, spoon warm sauce over fish.
Makes 4 servings

Nutrition
Calories 156
Fat 1g
Sat Fat .5g
Cholesterol 59mg
Potassium 87mg
Carbs 13g
Fiber 1g
Sugar 10g
Protein 22.5g