Monday, June 28, 2010

Oven Baked Chicken Chimichangas

  • 4 egg roll wrappers
  • 8 oz chicken
  • 4 oz 2% velveeta
  • 1 can rotel
  • 1 tsp cilantro
  • 1 tbsp minced onion
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp oregano
  • cooking spray
  1. Preheat oven to 425. Cook the chicken in boiling water for 10 minutes, then shred with a fork when cooled.
  2. Mix chicken, velveeta,rotel, and spices in a bowl.
  3. Spray a cookie sheet with cooking spray and lay out the egg roll wrappers on it. Spoon the mixture onto each wrapper.
  4. Fold the wrappers according to the package instructions, spraying the corners with cooking spray to make them stick.
  5. Mist the chimi's with cooking spray before putting them in the oven.
  6. Cook 10 minutes or until the egg roll wrappers begin to brown/become crispy.
Makes 4 servings

Nutrition
Calories 172
Fat 3.5g
Sat Fat 1.5g
Cholesterol 46mg
Sodium 1247mg
Potassium 33mg
Carbs 19g
Fiber 1g
Sugars 4g
Protein 28g

Sunday, June 27, 2010

Asparagus Omelet with Polenta Crust

This didn't turn out. The polenta "crust" was like porridge (but good). I probably won't make it again.

**Note added later**. It was better reheated in the microwave the next day. The polenta had solidified into a more crust like consistency and the asparagus was softer. It was good, but I still don't know that I'll go through the trouble of making it again.


Crust
  • 3 cups water, plus 1 bouillon cube
  • 3/4 cup yellow cornmeal
  • 1 T fresh dill or 1 teaspoon dry (I left this out)
  • 1 tsp black pepper

Filling
  • 3/4 lb fresh asparagus, trimmed and cut into pieces
  • 1/2 green pepper (I omitted)
  • Most of 1 zucchini (I omitted b/c I didn't have)
  • 4 egg beaters (1 cup)
  • 1/2 c almond milk (or Fat free milk)
  • 2 TBSP minced onion
  • 1-1/2 tsp salt
  • 1 tsp fresh ground pepper
  • 3/4 c fat free cheddar or mozzarella cheese

Directions:
  1. Bring broth to a boil, whisk in cornmeal slowly. Reduce heat and simmer 30 minutes; stir frequently the first four minutes, then mix every few minutes, always stirring in the same direction. When the polenta pulls away from the side of the pot, it's done. Add pepper and mix. Spread polenta evenly in a pie pan.
  2. Snap off the bottoms of each asparagus. Cut into two-inch pieces and blanch for three minutes in boiling water. Clean and cut green pepper and zucchini. Whisk together eggs beaters and milk, onion, salt, and pepper. In bottom of shell, place peppers and asparagus. Top with cheese. Pour egg mix over all and bake at 375F for 40 minutes.
Makes 4 servings

Nutrition
Calories 177
Fat .5g
Cholesterol 4.5mg
Sodium 1000mg
Potassium 323mg
Carbs 25g
Fiber 4g
  1. Protein 18g

Tomato Gratin

This was originally a side dish. I just serve it with cous cous to make a meal.

  • 2 large red tomatoes
  • 1/4 cup Panko bread crumbs
  • 4 slices turkey bacon
  • 2 TBSP reduced fat parmesan cheese
  • basil
  • salt
  • cooking spray
  1. Preheat oven to 450 and spray a large baking dish with cooking spray. Slice the tomatoes.
  2. Layer the tomatoes in the baking dish, sprinkle with salt and basil.
  3. Cook the bacon in the microwave and cut into bite sized pieces. Layer the bacon on the tomatoes.
  4. Sprinkle with bread crumbs and parmesan, then mist with cooking spray.
  5. Bake 10 minutes or until bubbly.
Makes 3 servings

Nutrition
Calories 79
Fat 3.5g
Sat Fat 1g
Cholesterol 13g
Sodium 629mg
Potassium 150mg
Carbs 6.5g
Fiber 1g
Protein 5g

Chocolate Frosting Cheesecake

Another variation on chocolate cheesecake. This one is similar to my Dark Chocolate Truffle Cheesecake except it makes a smaller recipe, so it has fewer calories. It's also easier.



I changed my crust this time. I like thin crust (lightly crumbled on the bottom of the pan), but if you like thicker crust, you might want to double this.



Crust

  • 4 Reduced fat oreo cookies
  • 1/2 cups corn flakes
  • 1 tbsp imitation butter (Promise heart smart spread)
Filling

  • 2 tubs fat free cream cheese (16oz total)
  • 1 tub whipped chocolate frosting (90 cals/2tbsp kind)
  • 6 oz fat free plain yogurt (or you can use berry flavor to make it a chocolate-berry cheesecake)
  • 3 egg beaters (3/4 cup)
  • Optional: fresh cut berries (to match your yogurt flavor), whipped cream/cool whip.
  1. Heat oven to 325°F.

  2. Process oreos, cereal & butter imitation in a food processory. Press mixture in bottom of a spring form pan (i used my smallest)
  3. In a large bowl, beat cream cheese, yogurt and frosting on medium speed until smooth. Beat in eggs until blended. Pour into pan over crust.

  4. Bake 1 hour 15 minutes or until center is set. Refrigerate 4-6 hours (or overnight for best results) until solidified. Top with toppings if you like. Remove springform sides before serving. Store covered in refrigerator.
Makes 8 servings



Nutrition

Calories 263

Fat 9g

Sat Fat 3g

Cholesterol 9mg

Sodium 580mg

Potassium 181mg

Carbs 37g

Sugars 25g

Protein 10g

Thursday, June 24, 2010

Baked Squash & Zucchini

  • 1 medium summer squash
  • 1 medium zucchini
  • cooking spray
  • salt & pepper
  1. Preheat oven to 350, and line a baking dish with foil sprayed with cooking spray.
  2. Cut Zucchini and squash into medalians and in half again if they are large. Place them on the foil and spray with cooking spray; Sprinkle with salt and pepper.
  3. Bake 30 minutes, stirring/turning occasional until tender.
Makes 2 servings

Nutrition
Calories 19
Sodium 250mg
Carbs 4g
Fiber 1g
Sugars 2.5g
Protein 1.5g

Easy Cheesy Salsa Chicken

  • 12 oz chicken tenderloins
  • 1 tbsp garlic
  • 1 tsp cumin
  • dash of salt and pepper
  • 1/2 cup fat free shredded cheddar cheese
  • 3/4 cup salsa
  1. Heat a skillet to medium heat and spray with cooking spray. Preheat oven to 350.
  2. Place chicken in skillet and sprinkle with seasoning. Cook chicken on each side until white on each side. (Sprinkle seasonings on other side after flipping)
  3. Move chicken to a dish sprayed w/ cooking spray. Cover with cheese and then salsa.
  4. Cook for 15 minutes.
Makes 3 servings

Nutrition
Calories 140
Fat .5g
Cholesterol 68mg
Sodium 1900mg
Potassium 245mg
Carbs 8g
Sugars 2g
Protein 27g

Saturday, June 19, 2010

Nacho-riffic Chicken

  • 1/2 cup fat-free refried beans
  • 1/4 cup shredded fat-free cheddar cheese
  • 4 wedges The Laughing Cow Light Original Swiss cheese (or any flavor_
  • 2/3 cup corn flakes cereal (original)
  • 1 oz low-fat baked tortilla chips (like the kind by Guiltless Gourmet), crushed
  • Taco seasoning (I use 1 tsp each: garlic powder, minced onion, chili powder)
  • 2 dashes cayenne pepper, or more to taste
  • 1 lb chicken tenderloins, pounded to 1/3-inch thickness
  • 1/4 cup taco sauce (taco bell mild sauce works)
  • Optional toppings: fat-free sour cream and/or salsa
  1. Preheat oven to 350 degrees. Spray a large baking pan with nonstick spray and set aside.
  2. To make the filling, combine beans, shredded cheese, and cheese wedges in a bowl. Mix thoroughly and set aside.
  3. Using a blender or food processor, grind cereal, chips, and seasonings to a breadcrumb-like consistency. Transfer crumb mixture to a plate and set aside.
  4. Lay cutlets flat on a clean, dry surface. Spoon filling onto the centers of the cutlets, evenly dividing it among them. Carefully roll each cutlet up over the filling, and secure with toothpicks.
  5. Dip each stuffed cutlet in taco sauce, then carefully roll each cutlet in the crumb mixture, making sure to coat all sides -- use a spoon or your fingers, if needed. Gently transfer to the baking pan.
  6. Bake 30 minutes. Remove toothpicks before eating. ;-)
Nutrition
Calories 201
Fat 3g
Sat Fat 1g
Cholesterol 76mg
Sodium 846mg
Potassium 39mg
Carbs 18g
Fiber 2g
Sugars 1.5g
Protein 28g

Frozen Rocky Road pudding cones

  • 1 box Sugar free jello pudding mix (chocolate)
  • 1 cup fat free milk (I use FF powdered milk, 80cals/cup)
  • 1/2 cup mini marshmallows
  • 1/4 cup sliced almonds (i omitted this)
  • 3 waffle or sugar cones
  1. Mix the pudding and milk together until thickened.
  2. Add the marshmallows (and almonds) and stir. Freeze 1 hour.
  3. Spoon pudding into cones.
Nutrition
(w/o almonds)
Calories 146
Fat 1g
Sodium 566mg
Potassium 130mg
Carbs 31g
Sugars 13g
Protein 3g

*The cones are 50 calories each, so if you ate the pudding by itself, subtract 50 calories)

Friday, June 18, 2010

Cookie Cheesecake

This was pretty good. Coulda been sweeter!

  • 1 cup All bran Bran Buds (or use graham crackers)
  • 1/4 cup splenda
  • 1/4 cup imitation butter(Promise Heart Smart)
  • 4 8oz tubs Fat free cream cheese
  • 4 (1 cup) egg beaters
  • 1 can fat free sweetened condensed milk
  • 10 Chips Ahoy cookies, chopped

  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 mixer 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 232
Fat 2g
Sat Fat .5g
Cholesterol 16mg
Sodium 670mg
Potassium 76mg
Carbs 37g
Fiber 3.5g
Sugars 27g
Protein 15g

Sunday, June 13, 2010

Chocolate PB2 (Peanut Butter) Pie

  • 1 Keebler reduced fat graham cracker OR oreo premade pie crust
  • 1/2 tub (4oz) fat free cream cheese, softened
  • 2 tbsp PB2 (powdered peanut butter), or 2 TBSP peanut butter (this WILL change the nutrition a lot)
  • 1 cup Cool Whip free
  • 1/4 cup splenda
  • 1 box sugar free chocolate pudding mix
  • 1 1/2 cup fat free milk (skim)
  • Additional Cool whip FREE, optional
  1. Mix the cream cheese, pb2, 1 cup cool whip, and splenda until blended. Pour into pie crust and smooth.
  2. Mix the pudding mix with the milk until thickened. Pour over the cream cheese layer and refrigerate for a few house.
  3. Top with additional cool whip if desired.
Makes 6 servings

Nutrition
Calories 217
Fat 5g
Sat Fat 1g
Cholesterol 3mg
Sodium 542mg
Potassium 98mg
Carbs 33g
Sugars 12g
Protein 6.5g

Saturday, June 12, 2010

Blueberry Pancakes

This is a half recipe, and I ate a double serving! (So I ate the entire recipe!) It was more than enough food for 2 people, but Jeremy doesn't like pancakes! :-p

  • 1/2 cup flour
  • 1 tsp baking powder
  • 1/4 tsp "No Salt" (or salt)
  • 2 tbsp (1/2 serving) egg beaters
  • 1 tbsp Promise Heart smart imitation butter (or 1 tbsp apple sauce), melted
  • 1/2 cup soy or almond milk (see tip)
  • 12-15 blueberries (mine was 20 g worth)
  1. Wisk together the dry ingredients first, then add wet ingredients and stir until lumpy. Stir in blueberries.
  2. Cook on a griddle or skillet until bubbly on one side, flip until cooked through.
  3. I serve with sugar free maple syrup! Add whatever you like.
This ENTIRE recipe (a lot of food) made ME one big serving because I love a big breakfast on Saturdays. But it can be divided into 2.

Nutrition (entire recipe)
(before syrup. My syrup is 15 calories per 1/4 cup. I only use about 2 tbsp)
Calories 256
Fat 1g
(No cholesterol)
Sodium 206mg
Potassium 277mg
Carbs 50g
Fiber 2.5g
Sugars 5g
Protein 12g





Tip: Like buttermilk, but no buttermilk? Mix 1 tablespoon lemon juice into 1 cup milk.

Friday, June 11, 2010

Easy Tiramisu

This recipes was mediocre.

  • 1 Package Lady fingers (85g)
  • 1 8oz tub Fat Free Philly Cream Cheese
  • 1 cup splenda
  • 2 cups cool whip free whipped topping
  • 1 TBSP Hershey's cocoa powder
  • 1/4 hershey's special dark candy bar
  • 1 cup strong brewed coffee
  1. Pour coffee over lady fingers, just enough soak in (don't over saturate it, it'll be runny). Place 1/4 of the lady fingers in a 3x9 loaf pan.
  2. Mix the cream cheese, splenda, and cool whip in a bowl until smooth. Spread 1/4 of the mixture on the lady fingers. Sprinkle with 1 tsp cocoa powder. Repeat layering, except on the top layer of cheese, use a potato peeler to shave the chocolate to make curls. (You won't use the whole thing).
  3. Refrigerate for a couple of hours.

Makes 4 servings

Nutrition
Calories 199
Fat 1.5g
Sat Fat .5g
Cholesterol 54g
Sodium 540mg
Carbs 32g
Fiber .5g
Sugars 10g
Protein 9.5g

Still cooking!

Just an update, in case anyone is following! I am still cooking, I have just been doing a bunch of repeat meals that are already blogged because of how hectic things are for me right now. I'll be blogging new recipes soon! :)