Friday, April 30, 2010

Chicken & Tomato Pizza

The original recipe calls for refrigerated pizza dough, but I have a really good, easy, and healthy pizza dough recipe I use.

Easy Pizza Dough
  • 1 1/3 cup Bisquick Heart Smart mix
  • 1/4 cup + 2 tsp water
(This makes thin crust. For more dough (thicker crust) use 1.5 cup bisquick and 1/3 cup water).

Pizza ingredients
  • 6 oz chicken tenderloins, cooked and cut into bite sized pieces.
  • 1 medium tomato, thinly sliced
  • 4 slices part skim mozzarella cheese, torn into pieces
  • 2 TBSP basil
  • Salt & pepper to taste

  1. Preheat oven to 350. 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. Arrange tomato slices and chicken on dough. Add basil, salt and pepper, and top with mozzarella.
  4. Bake for 13 to 18 minutes, or until cheese is bubbly.
Makes 3 servings

Nutrition
Calories 308
Total Fat 9g
Sat Fat 3.5g
Cholesterol 46mg
Sodium 791mg
Potassium 210mg
Carbs 40g
Fiber .5g
Sugars 4g
Protein 20g

Tuesday, April 27, 2010

Japanese Breaded Chicken

Chicken
12 oz chicken tenderloins
1/2 Panko (Japanese style) bread crumbs
seasoning salt

Sauce
1/2 cup splenda
1/4 cup vinegar (I use white rice vinegar)
1 1/2 tbsp soy sauce
1/4 tsp salt
2 tsp water
1 tsp cornstarch

1. Place chicken in a gallon sized ziploc bag and season with salt. Pour in bread crumbs, seal and shake until chicken is coated. Placed on a sprayed baking dish and bake at 350 for 12-14 minutes or until cooked through.
2. Mix the first 4 sauce ingredients in a small sauce pan and heat to boiling. Mix corn starch and water in a bowl. Add to saucepan and cook, stirring constantly, for a couple minutes until sauce is thickened.

Makes 3 servings

Nutrition
(chicken only, the sauce is about 10 calories/serving if made with splenda)
Calories 127
Fat 1g
Cholesterol 65mg
Sodium 328
Potassium 65mg
Carbs 10g
Protein 22g

Saturday, April 24, 2010

Dark Chocolate Cheesecake

This recipe was mediocre.
  • 4 sheets reduced fat graham crackers, crushed*
  • 3 tablespoons splenda
  • 3 tablespoons imitation butter (I use promise Heart Smart 5 calorie)**
  • 1 TBSP Hershey's Cocoa
  • 3 packages (8 ounces each) fat free cream cheese, softened
  • 1 1/2 cups splenda
  • 3 egg beaters
  • 2 tablespoons cornstarch
  • 1/4 teaspoon salt
  • 1 cup fat free sour cream
  • 2 teaspoons vanilla
  • 4 ounces dark chocolate (2.33 dark chocolate Hershey bars)
  • Cool Whip FREE if desired
  1. Mix crumbs, 3 tablespoons splenda, cocoa and melted butter in bottom of 8.5 or 9-inch springform pan. Pat gently. Bake in preheated 325°F oven 4 minutes. Remove and press crumbs down flatter (I couldn't do this before putting it in the oven b/c it stuck to my fingers, so it helped to heat it some first). Return to the oven for more minutes. Cool on wire rack.
  2. Beat cream cheese and 1 1/2 cups splenda in large bowl until fluffy; beat in egg beaters, cornstarch and salt. Beat in sour cream and vanilla until well blended. Melt the choclate bars (broken into pieces) in the microwave for about 1 minute, stirring every 30 seconds. Gently fold in melted chocolate. Pour batter over crust.
  3. Bake in preheated 325°F oven 40-45 minutes or until center is almost set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely; cover and refrigerate several hours or overnight before serving. To serve, remove sides of springform pan.
Makes 8 servings

Nutrition (w/o cool whip)
Calories 198
Fat 4g
Sat Fat 2g
Cholesterol 14g
Sodium 703
Potassium 60mg
Carbs 24g
Fiber 1g
Sugars 12g
Protein 15g

*Next time I'll use 5-6 sheets. This didn't cover the pan well enough.
**Didn't do a super job, so maybe use margarine.

Easy Chicken Manicotti

Not my favorite...Next time I'm just doing cheese manicotti!

Sauce (May use a jar store bought sauce if you prefer)
  • 1 14oz can diced tomatoes
  • 1 small can tomato sauce (any flavor)
  • garlic powder, onion powder, basil to taste
Ingredients
  • Spaghetti Sauce (see above)
  • 2-3 TBSP water
  • 1 teaspoon garlic powder
  • 1 lb uncooked chicken tenderloins, cut into pieces
  • 4 oz uncooked manicotti shells (about 1/2 pkg)
  • 4 slices 2% mozzarella cheese, shredded
  • Chopped fresh basil leaves, if desired

  1. Heat oven to 350°F. Mix water into sauce. Spread about 1/3 of the pasta sauce mixture in 9x9-inch baking dish coated in cooking spray.
  2. Sprinkle garlic powder on chicken. Insert chicken into uncooked manicotti shells, stuffing from each end of shell to fill if necessary. Place shells on pasta sauce in baking dish. Pour remaining pasta sauce evenly over shells, covering completely. Cover with foil.
  3. Bake about 1 hour or until chicken is no longer pink in center and shells are tender. Sprinkle with cheese. Bake uncovered about 5 minutes or until cheese is melted. Sprinkle with basil.
  4. Sprinkle with parmesan cheese if desired.
Makes 5 servings (2 pieces/serving)

Nutrition
Calories 260
Fat 4g
Sat Fat 2g
Cholesterol 60mg
Sodium 768mg
Potassium 194mg
Carbs 34g
Fiber 2g
Sugars 4g
Protein 22g

Friday, April 23, 2010

Italian Meatballs

This recipe can be doubled.

Meatballs
  • 1/2 lbs ground beef
  • 1.5 TBSP egg beaters
  • 2.5 TBSP grated parmesan cheese
  • 2 TBSP breadcrumbs (or use enough to hold the meat together)
  • 1 tsp garlic poweder
  • 1 tsp salt
  • 1 tsp fresh ground black pepper
  • 1.5 TBSP soy milk
  • 1/2 teaspoon dried oregano (optional, or to taste)
  • 1 TBSP parsley

    Sauce
  • 1/2 14oz can diced tomatoes
  • 1/2 small can tomato sauce (any flavor)
  • garlic powder and minced onions to taste
  1. Preheat oven to 350.
  2. Mix all meatball ingredients in a large bowl. Form into meat balls.
  3. Place meat balls in a sprayed baking dish.
  4. Bake at 350 for 25 minutes.
  5. Meanwhile, place diced tomatoes and tomato sauce in a blender and puree. Heat sauce in microwave. Stir meatballs in sauce.
  6. Serve over spaghetti or eat by itself!
Makes 3 servings.

Nutrition
Calories 147
Fat 3g
Sat Fat 2g
Cholesterol 43mg
Sodium 1066mg
Potassium 14mg
Carbs 7g
Sugars 2g
Protein 20g

Wednesday, April 21, 2010

Potatoes Ranchero

  • 1/2 pound extra lean ground beef
  • chili powder, garlic powder, onion powder to season beef
  • 1 box (4.9 oz) Betty Crocker® au gratin potatoes (Any flavor, I used cheesey flavor)
  • 2 1/4 cups boiling water
  • 2/3 cup soy milk
  • 1/2 cup shredded fat free cheddar cheese
  • 1 oz coarsely crushed tortilla chips
  • additional shredded cheese, if desired

  1. Heat oven to 400ºF.
  2. Cook beef in 10-inch skillet over medium heat 8 to 10 minutes, stirring occasionally, until brown; drain and add seasonings.
  3. Stir together Potatoes, Sauce Mix, boiling water and milk in greased 2-quart casserole. Stir in beef and 1/2 cup of cheese.
  4. Bake uncovered about 30 minutes or until top is light golden brown. Sprinkle chips over casserole; sprinkle extra cheese if desired, over chips. Bake 3 minutes longer or until cheese is melted. Let stand 5 minutes before serving.
Makes 4 Servings

Nutrition
(W/o extra cheese)
Calories 238
Fat 9g
Sat Fat 1g
Cholesterol 35mg
Sodium 930mg
Potassium 63mg
Carbs 33g
Fiber 2g
Sugars 1.5g
Protein 20.5


Saturday, April 17, 2010

Layered Strawberry Shortcake

  • 1 10 inch sugar free, premade angel food cake
  • 4oz fat free cream cheese, softened
  • 1/2 cup splenda
  • 1/2 (8 ounce) container fat free frozen whipped topping, thawed
  • 2 cups fresh strawberries, sliced
  • 3 TBSP sugar free strawberry glaze

    1. Crumble the cake into pieces. place half the cake pieces in a tall dessert bowl.
    2. In a medium bowl, cream cream cheese, cool whip and splenda until light and fluffy. Mash the cake down with your hands and spread the 1/2 the cream cheese mixture over the cake.
    3. In a bowl, combine strawberries and glaze until strawberries are evenly coated. Spread 1/2 strawberries over cream cheese layer.
    4. Layer the rest of the cake, then the rest of the strawberries, then finally the cream cheese mixture.
    5. Chill until serving.
Makes 4 servings

Nutrition
Calories 190
Cholesterol 5mg
Sodium 616mg
Potassium 214mg
Carbs 45g
Fiber 5g
Sugars 2.5g
Protein 10g

Friday, April 16, 2010

Breakfast Mugs *YUMMY*

These are from Hungry Girl (a healthy reacipe guru), and they are SO easy, adaptable, and healthy!

Cinnamon French Toast Mug (I halved this!!)
  • 2 tsp Coffee-mate Sugar Free creamer + 1/4 cup water (could substitute Torani sugar free syrup if you don't have the creamer, or use sugar free hot cocoa mix)
  • 2 tbs fat-free cream cheese, room temperature
  • 3/4 tsp cinnamon
  • 1/4 tsp vanilla extract
  • 1 tbs splenda
  • 1/2 cup egg beaters liquid egg substitute
  • 2 slices 35 calorie (or other light) wheat bread
  • 2 tbs cool whip FREE
  • 1 tbs sugar-free pancake syrup
  • Optional: fresh fruit or preserves

  1. Combine powdered creamer with 1/4 cup hot water in a bowl and stir to dissolve. Add cream cheese, cinnamon, vanilla extract and sweetner and stir until mixture is smooth and free of lumps. Add egg substitute and stir. Set aside.
  2. Toast the bread and tear into cubes. Spray a large microwave-safe mug with nonstick cooking spray. Add bread cubes and top with the vanilla-egg mixture. If needed, stir gently to ensure that bread is thoroughly soaked.
  3. Microwave for 2 to 2 1/2 minutes, until just set. Allow to cool slightly.
  4. Top with cool whip and drizzle with syrup (& fruit if you desire). Enjoy!
Nutrition (for full recipe)
*Pictured is a half serving. (Only 99 calories)
Calories 198
Fat 2g
Sat Fat 2g
Cholesterol 4mg
Sodium 684
Carbs 29g
Fiber 3g
Sugars 3g
Protein 20g




Egg Mugs
(And I don't even like eggs, but these are good!)
  • 1/2 cup egg beaters
  • 1 wedge laughing cow
  • I added 1 tsp tobasco sauce
  • salt & pepper to taste
  1. Mix all ingredients except salt & pepper in the mug (coated w/ cooking spray), cutting the laughing cow into pieces. Stir until smooth.
  2. Microwave for 2 to 2/12 minutes. Season w/ salt & pepper and fluff with a fork.
This is just the basic version! There are variations. You can add (mix/match)
  • Morning star soy crumbles (like hamburger meat, but soy)
  • Salsa
  • Shredded cheese
  • Corn
  • Ham
  • Fat Free hot dog wieners
  • left over sausage
  • etc!!!
Nutrition (of the above basic)
*pictured w/ bacon bits for Jeremy! Adds about 25 calories
Calories 95
Fat 2g
Sat Fat 1g
Cholesterol 10mg
Sodium 490mg
Carbs 3g
Sugars 1g
Protein 14g

Thursday, April 15, 2010

Southwestern Chicken Salad

Tip: For lunch, I've used the same ingredients (minus the tortilla chips) and put them in a pita flat bread. It's yummy. If you don't want to cook chicken, put some lunchmeat in it, or eat it vegetarian.
  • 3 cups torn iceberg lettuce
  • 6oz chicken breast tenderloins
  • 3/4 cup Fiesta corn (Mexicorn), drained, liquid reserved
  • 1 tsp each: chili powder, garlic powder, season salt, minced onions (or you can just use 1TBSP taco seasoning)
  • 1/4 cup fat free shredded cheddar cheese blend (1 oz)- or to taste
  • 2/3 oz crushed corn chips (or to taste)
  • 1/4 cup salsa
  • 2 TBSP of one of the following dressings (this is what all I've tried, and they're all good) Fat Free Zesty Italian, Fat Free Ranch, Fat Free Honey Dijon, Fat Free French dressing.
  1. Shred lettuce in a bowl.
  2. In 10-inch nonstick skillet, place chicken and reserved liquid from corn & sprinkle w/ taco seasoning mix (the chili, garlic, onion, and salt).
  3. Cook over medium heat 2 to 3 minutes on each side until thoroughly heated.
  4. Chop the chicken into pieces w/ meat sheers, and arrange chicken mixture over lettuce. Sprinkle with cheese and corn. Drizzle with dressing; top with corn chips. Garnish with salsa.
Makes 2 servings

Nutrition
(Varies depending on salad dressing)
Calories 175
Fat 3g
Sat Fat .5g
Cholesterol 32mg
Sodium 1400mg
Potassium 300mg
Carbs 25g
Fiber 3.5g
Sugars 9g
Protein 16g

Thursday, April 8, 2010

Layers of Love Chocolate caramel brownies

  • 3/4 cup all-purpose flour
  • 3/4 cup baking cocoa
  • 1/4 teaspoon salt
  • 1/2 cup (1 stick) margarine, cut in pieces
  • 1 1/2 cup granulated splenda
  • 1/2 cup packed brown sugar (no calorie substitute)
  • 3 egg beaterss, divided
  • 2 teaspoons vanilla extract
  • 1 cup chopped pecans (optional, I omitted)
  • 1/2cup semi-sweet chocolate chips (or you can use white chips)
  • 1/2 cup sugar free caramel ice cream topping
  • 1/2 cup Semi-Sweet Chocolate chips

  1. PREHEAT oven to 350° F. Grease baking pan.
  2. COMBINE flour, cocoa and salt in small bowl.
  3. Beat butter, granulated splenda and brown sugar (no calorie substitute) in large mixer bowl until creamy.
  4. Add 2 egg beaters and stir until blended. Add vanilla extract; mix well.
  5. Gradually beat in flour mixture. Reserve 3/4 cup batter. Spread remaining batter into prepared baking pan.
  6. Sprinkle (nuts and) chocolate or white chips over batter. Drizzle caramel topping over top.
  7. Beat remaining egg and reserved batter in same large bowl until light in color. Stir in semi-sweet chips. Spread evenly over caramel topping.
  8. BAKE for 30 to 35 minutes or until center is set. Cool completely in pan on wire rack. Cut into bars.
Makes 12 servings

Nutrition
Caloires 199
Fat 9g
Sat Fat 5g
Sodium 110mg
Carbs 23g
Fiber 1g
Protein 2.5

Chicken & Dumplings (Simplified)

  • 4 cups water
  • 1 chicken cube
  • 1 can fat free cream of chicken soup
  • 1 can homestyle biscuits
  • 1/2 lb chicken tenderloins
  • black pepper, to taste
  1. Boil water and cook chicken, then remove and flake with a fork.
  2. Return chicken to pot, add soup and milk and return to a boil.
  3. Gradually add cut up biscuits
  4. Reduce heat to a simmer and let simmer for 25 minutes.
  5. Add pepper as desired.
Makes 4 servings

Nutrition
Calories 212
Fat 3g
Sat Fat .5g
Cholesterol 38mg
Sodium 1306mg
Potassium 293mg
Carbs 24g
Fiber 2g
Sugars 5g
Protein 16g

Wednesday, April 7, 2010

Tuscany Rosemary Chicken & Beans

  • 1/4 cup fat free Italian dressing
  • 3/4 lb chicken tenderloins
  • 2 tbsp water
  • 10 baby carrots, chopped/sliced
  • 1 teaspoon dried rosemary leaves, crushed
  • 3/4 can (19 oz) Navy beans, drained, rinsed


1. In 12-inch skillet, heat dressing over medium-high heat. Cook chicken in dressing 2 to 3 minutes on each side or until lightly browned.
2. Reduce heat to medium-low. Add water, carrots, beans and rosemary to skillet. Cover; simmer about 10 minutes or until carrots are crisp-tender and juice of chicken is clear when center of thickest part is cut (170°F).

Makes 3 servings

Nutrition
Calories 174
Fat .5g
Cholesterol 65mg
Sodium 1040mg
Potassium 335mg
Carbs 22g
Fiber 6.5g
Sugars 1g
Protein 26g

Pumpkin Mousse

Easy and Delicious! (Fat free too!)

  • 1 box (4 serv size) sugar free vanilla instant pudding and pie filling mix
  • 1/4 teaspoon pumpkin pie spice or ground cinnamon
  • 2/3 cup Evaporated fat free milk
  • 1 cup canned pure pumpkin
  • 1 1/2 cups thawed fat-free frozen whipped topping
  1. COMBINE pudding mix and pie spice in medium bowl.
  2. With whisk, add evaporated milk; mix until well blended. Add pumpkin; mix well.
  3. Gently fold whipped topping into pudding mixture.
  4. Spoon into serving dishes. Top with additional whipped topping and pie spice, if desired. Serve immediately or cover and refrigerate.
Makes 3 servings

Nutrition
Calories 164
Sodium 500mg
Potassium 140mg
Carbs 33g
Sugars 10g
Protein 5g

Monday, April 5, 2010

Baked Mac N Cheese

Original recipe was double this! Neither of us thought this was very flavorful.

  • 6 oz uncooked Healthy Harvest elbow pasta
  • 1/4 cup fat-free sour cream
  • 6oz fat-free evaporated milk (1/2 can)
  • 4oz fat free cheddar cheese, shredded
  • 1/2 Tbsp Dijon mustard
  • 1/4 tsp table salt
  • 1/4 tsp black pepper
  • 1/8 tsp ground nutmeg
  • 1 Tbsp dried italian bread crumbs
  • 1Tbsp grated fat free Parmesan cheese
Directions
  1. Preheat oven to 350ºF.
  2. Cook pasta according to package directions without added fat or salt; drain and transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.
  3. Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes; remove from heat and stir in mustard, salt, pepper and nutmeg.
  4. Combine bread crumbs and Parmesan cheese; sprinkle over pasta.
  5. Bake until top is golden, about 20-30 minutes.
Makes 4 servings

  1. Add cheese mixture to pasta; mix well. Transfer to a casserole dish (8x8) sprayed w/ cooking spray.
Nutrition
Calories 237
Fat 2g
Cholesterol 5mg
Sodium 716mg
Potassium 120mg
Carbs 41g
Fiber 4.5g
Sugars 7g
Protein 18.5g

Saturday, April 3, 2010

Texas Tater Tot Casserole

  • 1 pound extra lean ground beef
  • 1 tbsp minced onion
  • 1 tbsp garlic powder
  • 1 can condensed Cheddar cheese soup
  • 1/2 can cream of chicken soup
  • 1 can fiesta corn (Mexicorn)
  • 1/2 cup salsa
  • 2 teaspoons chili powder
  • 1/4 teaspoon pepper
  • 5 servings frozen potato nuggets (about 50 pieces)
  • 1/4 cup fat free shredded cheddar cheese

  1. Heat oven to 375°. Cook beef and onion with garlic powder in 12-inch skillet over medium-high heat 8 to 10 minutes, stirring occasionally, until beef is brown; drain.
  2. Stir soup, corn, picante, chili powder and pepper into beef mixture. Spoon into ungreased 2 1/2-quart casserole. Top with frozen potato nuggets.
  3. Bake uncovered 40 minutes. Sprinkle with cheese. Bake 5 to 10 minutes or until bubbly and cheese is melted.
Makes 6 servings

Nutrition
Calories 308
Fat 12g
Sat Fat 3.5g
Cholesterol 48mg
Sodium 1363mg
Potassium 368mg
Carbs 31g
Fiber 3g
Sugars 5g
Protein 21g

Thursday, April 1, 2010

Oreo Surprise Brownies

Ingredients

  • 1 pkg. (2-layer size) chocolate devil's food cake mix, reduced sugar
  • 1 pkg. (8 oz.) Fat Free PHILADELPHIA Cream Cheese, softened
  • 4 egg beaters
  • 1/2 cup applesauce, unsweetened
  • 1/2 cup splenda
  • 6 reduced fat oreos, cut into quarters
  • COOL WHIP Free Whipped Topping, if desired

Instructions

  1. HEAT oven to 350°F.
  2. PREPARE cake batter as directed on package, using applesauce instead of oil.
  3. In a separate bowl, mix cream cheese, egg and sugar until well blended.
  4. SPOON half the cake batter into 24 paper-lined muffin cups. Top each with about 1-1/2 tsp. cream cheese mixture and 1/4 cookie; cover with remaining cake batter.
  5. BAKE 19 to 22 min. or until toothpick inserted in centers comes out clean. Cool 5 min.
  6. FROST with COOL WHIP, if desired. Store in refrigerator.
Makes 24 cupcakes

Nutrition (per cupcake)
Calories 103
Fat 1.5g
Sat Fat .5
Cholesterol 1.5
Sodium 265mg
Potassium 5.5mg
Carbs 21g
Fiber .5g
Sugars 6g
Protein 3g

Pork Chops and Corn Salsa

  • 4 4oz boneless pork chopes
  • 1/2 teaspoon seasoned salt
  • 1 TBSP minced onion
  • 1 1/2 cups fiesta corn
  • 1 can (4.5 oz) Old El Paso® chopped green chiles, (or 1/4 cup sliced jalapenos)
  • 1/4 cup water
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon dried thyme leaves
  • 1 medium tomato, chopped

  1. Heat 12-inch nonstick skillet to medium-high heat. Sprinkle pork chops with seasoned salt. Cook pork 3 to 4 minutes or until brown on both sides. Remove pork from skillet.
  2. Add onion, corn and chiles to skillet. Cook 2 to 3 minutes over medium heat, stirring occasionally, just until mixture is thoroughly heated.
  3. Stir in water, Worcestershire sauce and thyme. Place pork in skillet, pressing into vegetable mixture. Cover; cook 10 to 15 minutes, turning pork and stirring vegetables occasionally, until pork is no longer pink and meat thermometer inserted in center reads 160°F.
  4. 4. Remove pork from skillet. Stir tomato into corn mixture; cook and stir 1 minute. Serve corn mixture with pork.

Makes 4 servings

Nutrition
Calories 167
Fat 5g
Cholesterol 55mg
Sodium 500mg
Carbs 9g
Fiber 2g
Protein 24g