Saturday, May 29, 2010

Frozen Peanut Butter Turtle Pie

I modified this recipe some.

  • 1 oreo crust pie crust (I put 8 oreos in a food processor and the pressed them in the bottom of the pan. It really trimmed the calories).
  • 1 tub (8oz) Fat Free cream cheese, room temperature
  • 1/3 cup PB2 (see note*) -or use peanut butter. Calories will increase quite a bit
  • 2 cups fat free cool whip
  • 1/2 cup splenda
  • 1/4 cup sugar free caramel ice cream topping (like Smuckers)
  • (optional) 2 Tbsp chocolate chips, melted- The reason I say optional is I didn't like the texture of the frozen chocolate chips. Maybe chocolate syrup would be better.
  • Recipe called for pecans, I don't like nuts but I put peanuts on Jeremy's b/c he hates pecans. He said it made it taste like Snickers.
  1. Crush the oreos (if using) and place in a pie pan.
  2. Beat the cream cheese, cool whip, sugar, and PB2 in a mixing bowl until blended.
  3. Pour into prepared crust and top with caramel.
  4. Freeze 4 hours.
  5. Just before serving, melt and drizzle the chocolate chips on the pie and top with nuts.
Makes 6 servings

Nutrition
(w/o nuts)
Calories 218
Fat 4g
Sat Fat 1.5g
Cholesterol 6mg
Sodium 451mg
Potassium 29mg
Carbs 36g
Fiber 1g
Sugars 9g
Protein 7g
*Pb2 is powdered peanut butter w/o the oil, fat, or calories of peanut butter. You just add water and it makes peanut butter. It can be ordered at www.bellplantation.com. It is 45 calories/2 TBSP as opposed to peanut butters's 200 calories/2TBSP.

Spinach Filled Fish Rolls

  • 4-5 tilapia fillets(~1lb)
  • 1/2 cup canned spinach
  • 1/4 tsp garlic salt
  • 3 tbsp fat free miracle whip
  • 1/2 tsp dijon mustard
  • 4 garlic crouton, crushed
  1. Preheat oven to 400.
  2. Cut the fish in half and rolled spinach in the middle and pin with a toothpic.
  3. Sprinkle w/ garlic salt
  4. Mix mayo and mustard and top each fish fillet with a spoon full
  5. Crush the croutons and sprinkle on top. (You can also use Panko bread crumbs)
Makes 4 4oz servings

Nutrition
Calories 142
Fat 1g
Sat Fat .5g
Cholesterol 63mg
Sodium 91mg
Carbs 2g
Fiber 1g
Protein 23g

Friday, May 21, 2010

Italian Chicken & Cous Cous

Easy and yummy...buy I LOVE cous cous....
  • 2 tbsp garlic powder
  • 1 can (14 1/2 ounces) diced tomatoes, drained and 1/2 cup liquid reserved
  • 12 oz chicken tenderloins, cut into 1/2-inch strips
  • minced onion
  • 1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried oregano leaves
  • 1/8 teaspoon pepper
  • 1 1/2 cups chicken broth (water + bruillon_
  • 1 medium squash, cut lengthwise in half, then cut crosswise into 1/4-inch slices
  • 3/4 cup original couscous

  1. Heat a 10-inch skillet sprayed w/ cooking spray over medium heat. Add reserved tomato liquid, chicken, garlic powder, minced onion, oregano and pepper. Heat to boiling; reduce heat. Cover and simmer about 10 minutes, stirring occasionally, until chicken is no longer pink in center.
  2. Stir in broth; heat to boiling. Stir in zucchini and tomatoes. Cover and simmer for 10 more minutes.
  3. Remove from heat and add the cous cous. Cover and let stand about 5 minutes or until couscous is tender and liquid is absorbed.
Makes 3 servings
Nutrition
Calories 282
Fat 1g
Cholesterol 66mg
Sodium 1030mg
Potassium 247mg
Carbs 42g
Fiber 3g
Sugars 3g
Protein 28g

Saturday, May 15, 2010

Spiced Sweet Potato Chips

  • 1 sweet potato, peeled
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon sugar (I used splenda)
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon salt

Preparation:
* Preheat the oven to 375°F.
* With a V-slicer or mandoline, cut the potato into very thin slices.
* Spray a baking sheet with cooking spray.
* Arrange the potato slices on the baking sheet in a single layer. Coat the slices lightly with cooking spray.
* Bake for 7 minutes, or until barely starting to brown. Turn the potato slices over and return to the oven. Bake until lightly browned, about 15 minutes.
* Meanwhile, in a small bowl, combine the cumin, sugar, chili powder, and salt. Pour over the chips and toss well before serving.

Makes 2 servings

Nutrition (w/ splenda)
Calories 68
Sodium 560mg
Potassium 133mg
Carbs 16g
Fiber 2g
Protein 1g

Hershey's Dark Chocolate Truffle Cheesecake (WOW!)

WOW, Okay this is one of my higher calorie recipes, but I must brag on myself here...this is DELICIOUS, easy, and healthy! I use fiber cereal for the crust to give it a fiber boost, as well as lower the calorie content. (Which this recipe NEEDED!)

Crust
  • 1 Cup All Bran Bran Buds (Fiber Cereal)- Or feel free to use wafers/graham crackers if you prefer
  • 1/4 cup imitation butter, I use Promise Heart Smart.
  • 1/4 cup splenda
  • 2 TBSP Hershey's Unsweetened Cocoa Powder
Filling

  • 3 8 oz tubs Fat Free Cream Cheese
  • 8 (1.45 oz) Hershey's Dark Chocolate Candy Bars (the orginal recipe called for milk chocolate chips, It turned out GREAT w/ Dark chocolate, and made it healther and lower calorie)
  • 1 14 oz can Fat Free Sweetened Condensed Milk
  • 4 Egg beaters
  • 2 tsp vanilla extract
Optional
  • Cool Whip FREE topping
  1. Preheat oven to 300.
  2. Place the cereal, cocoa powder, and splenda in a food processor or blender and process until a crumb mixture forms. Add Imitation Butter & process until blended/crumbly. Press mixture into the bottom of a 9 in spring form pan.
  3. Melt candy bars in the microwave, stirring occasionally.
  4. In large mixing bowl, stir cheese until fluffy. Gradually beat in sweetened condensed milk until smooth. Add melted chocolate and remaining ingredients; mix well.
  5. Pour into prepared pan. Bake 1 hour and 20 minutes or until center is set. Use a knife to loosen the cake from the sides of the pan. Chill in the refrigerator before removing spring form pan sides and serving.
Makes 12 (good sized) servings. Could divide into smaller servings (or larger if you prefer!)

Nutrition
Calories 285
Fat 8g
Sat Fat 5g
Cholesterol 16mg
Sodium 491mg
Potassium 76mg
Carbs 47g
Fiber 5.5g
Sugars 38g
Protein 11.5g

Thursday, May 13, 2010

Cheddar Garlic Chicken Tenders

Ingredients

  • 1/4 cup egg beaters
  • 1-2 tablespoons garlic powder (to taste
  • 1/2 teaspoon seasoning salt or white salt (or to taste)
  • 1/3 cup panko japanese-style bread crumbs (can you regular bread crumbs, but it will change nutrition)
  • 1/3cup finely grated fat free cheddar cheese
  • 2 TBSP grated fat free parmesan cheese
  • 1/4 teaspoon ground black pepper (or to taste)
  • 12 oz chicken tenderloins

Directions

  1. Set oven to 350°F.
  2. Spray an 11 x 7-inch ribbed pan (or put a wire rack on top of a cookie sheet).
  3. place the egg beaters in one bowl.
  4. In another bowl, combine the rest of the ingredients except for the chicken.
  5. Dip chicken in egg beaters; then in crumb mixture.
  6. Place on prepared pan and bake uncovered for 15 minutes (placing the chicken on a rack in a pan will produce an extra crispy crust).
Makes 3 servings

Nutrition
Calories 153
Fat 2g
Sat Fat 1g
Cholesterol 67mg
Sodium 1360mg
Potassium 65mg
Carbs 8g
Protein 27g

Saturday, May 8, 2010

Three Cheese Manicotti

  • 1 14oz can diced tomatoes
  • 1 small can tomato sauce
  • garlic powder
  • minced onion
  • 9 Manicotti shells
  • 2 Egg beaters (1/2 cup)
  • 1 cup Fat Free shredded mozzarella cheese
  • 1 1/2 cups Ricotta cheese
  • 1/2 cup fat free Grated parmesan cheese
  • 1/4 cup Snipped fresh parsley (if desired)
  • 1/2 teaspoon Dried oregano
  • 1 dash Pepper
  • **3/4 cup/4 slices 2% part skim mozzarella cheese, if desired, for topping (Not fat free, because it doesn't melt well as a topping)
  1. Place the first 4 ingredients in a blender and puree until smooth.
  2. Cook manicotti according to package directions; remove carefully from boiling water with tongs to not break the shells. Let cool for a few minutes.
  3. For filling, in a medium mixing bowl stir together egg beaters, the cup of fat free mozzarella, ricotta cheese, parmesan cheese, parsley, the 1/2 teaspoon oregano, and dash pepper. Spoon filling into manicotti. (I did this with a butter knife. I spooned it on the knife and placed the knife in the shells, wiping it off on the way out.)
  4. Pour half the tomato mixture into a 2-quart rectangular baking dish. Arrange stuffed manicotti in the baking dish. Pour remaining sauce over shells. Sprinkle remaining (2%) mozarella cheese, IF DESIRED. (You can cover and chill manicotti for up to 24 hours before baking)
  5. To serve, bake the stuffed manicotti, covered, in a 350 degree oven for 35 to 40 minutes, or until heated through.
Makes 4.5 servings (serving size: 2 Rolls)

Nutrition
(w/o extra cheese)
Calories 298
Fat 4g
Sat Fat 2g
Cholesterol 20mg
Sodium 850mg
Potassium 140mg
Carbs 40g
Fiber 2g
Sugars 5g
Protein 27g


**I've found over the years that Fat Free cheeses cook well when they are blended with other things (like in this filling of this recipe, or in casseroles etc), but when it's just used as a topping or for a pizza, for example, it just doesn't melt right. So for toppings/pizzas I use 2%. Since I skip "extra cheese", I just melt some 2% mozzarella on Jeremy's food before giving it to him. Feel free to add as much cheese as you like, just note the calories! :)

Banana Cream Cheesecake (with splenda)

Many notes on this one! Notes in blue.

Crust

  • 1 cup All-Bran Bran Buds Fiber Cereal (you can use graham crackers or nilla wafers if you prefer!)
  • 1/4 cup imitation butter (Promise Heart Smart)- (Feel free to use margarine.)
  • 1/4 cup splenda
Filling
  • 3 packages (8 ounces each) fat free cream cheese, softened
  • 1 1/2 Cup Splenda (or use 3/4 cup Sugar)
  • 2 TBSP cornstarch
  • 3 egg beaters (3/4 cup)
  • 3/4 cup mashed bananas (about 2 medium)
  • 1/2 cup whipping cream
  • 2 tsp vanilla
Optioal toppings
  • Fat Free Cool Whip
  • Sugar Free Caramel Ice Cream topping
  • Fresh bananas
  • Sugar Free Chocolate syrup
  1. Preheat oven to 350°F. Place cereal in food processor or blender; process until finely crushed. Add butter imitation; process until blended. Press crumb mixture onto bottom of 9-inch springform pan and bake for 2-3 minutes, and then repress (I find this helps with the sticky issue. Baking it a couple minutes to get it hot makes it easier to work with without it sticking to your hands.)
  2. Beat cream cheese in large bowl with a fork until creamy. Add splenda and cornstarch; stir until blended. Add egg beaters, one at a time, beating with an electric mixer well after each addition. Beat in bananas, whipping cream and vanilla.
  3. Pour cream cheese mixture into prepared crust. Place pan on cookie sheet and bake 15 minutes. Reduce oven temperature to 200°F. Continue baking 75-85 minutes or until center is almost set. Loosen edge of cheesecake with a knife; refidgerate cheesecake uncovered for 6 hours or over night.
  4. Remove Spring form pan sides before serving. Garnish with desired toppings and enjoy!
Makes 6 BIG servings or 8 good sized servings (depending how much you're in the mood for. Both calculated below.)

Nutrition (for 6 servings) Not including toppings.
Calories 261
Fat 7g
Sat Fat 4g
Cholesterol 40mg
Sodium 960mg
Potassium 320mg
Carbs 31g
Fiber 7.5g
Sugars 12g
Protein 19g

Nutrition (for 8 servings) Not including toppings.
Calories 196
Fat 5g
Sat Fat 3g
Cholesterol 30mg
Sodium 720mg
Potassium 240mg
Carbs 24g
Fiber 5.5g
Sugars 9g
Protein 14g

Sunday, May 2, 2010

Diet Coke Cake (Easy)

*Note: You can use yellow/white cake mix and use a light colored diet soda like Sprite or Ginger Ale.
  • 1 Box Pillsbury Reduced Sugar Devil's food cake mix
  • 1 can diet coke
  • 1/3 tub Betty Crocker whipped chocolate frosting
  • 1/3 tub Cool Whip FREE (can also use marshmallow cream, but it increases the calories)
  1. Preheat oven to 350.
  2. Blend the cake mix and diet coke in a bowl for a few minutes, scraping down the sides periodically.
  3. Spread batter in the bottom of a baking pan coated in cooking spray. (Batter will be thick).
  4. Bake according to the cook time for your size pan (see box).
  5. Meanwhile, mix the chocolate frosting and the Cool Whip in a bowl.
  6. Let cake cool completely before frosting.
Makes 12 Servings

Nutrition
Caloires 195
Fat 4g
Sat Fat 1.5g
Sodium 370mg
Potassium 31mg
Carbs 43g
Fiber 1
Sugars 14g
Protein 2g