Thursday, September 30, 2010

Wonton Soup

From Hungry Girl.

WARNING: This recipe takes FOREVER to cook because of making the wontons. If my husband didn't enjoy this recipe so much, I'd never make it again!

For Wontons
  • 8 oz extra lean ground beef
  • 1 tbsp low sodium soy sauce
  • 2 tsp. dried minced onion

  • 1/2 tsp. garlic powder

  • 1/8 tsp. black pepper

  • 14 small square wonton wrappers (often stocked near the tofu in the fridge section of the market- I used 7 egg roll wrappers cut in half because they're the same thing anyway, just bigger)

For Soup
  • 6 cups fat-free chicken broth
 (I used 6 cups water + 2 bruillon cubes)
  • 2 cups frozen asian vegetables
  • 1 can straw mushrooms
  • 1 tsp. ginger

  • 1 tsp. garlic

  • 1/2 cup chopped scallions (optional, i left out)
  1. To make the wonton filling, combine all wonton ingredients except the wrappers in a medium bowl. Mix by hand until evenly combined. Set aside (and, duh, wash your hands).
  2. In a large pot, combine all soup ingredients except scallions. Bring to a boil on the stove. Reduce heat to low and allow soup to simmer for 10 minutes.
  3. Lay three wonton wrappers flat on a clean, dry surface. Scoop a spoonful (about 2 tbsp.) of filling into the center of each wrapper. Moisten all wrapper edges by dabbing with water. Fold into a ravioli/wanton shape. Press firmly on the edges to seal. Set aside, and repeat with remaining wrappers and filling.
  4. (Stir scallions into the simmering soup.) One at a time, carefully add wontons. Make sure they're submerged, but don't stir. Simmer for 5 minutes, adjusting temperature if soup begins to boil, until wonton centers are firm. (Don't worry if the wontons fall apart a little. They'll still taste delicious!)
  5. Gently remove the wontons and place into 4 bowls (being careful not to break them). Serve the soup over the wontons.
Makes 4 servings

Calories 199
Fat 2.5g
Sat Fat 1g
Cholesterol 40mg
Sodium 1440mg
Potassium 105mg
Carbs 25g
Fiber 2.5g
Sugars 1.5g
Protein 19g

Easy Nachos

  • 4 oz Baked Tortilla chip SCOOPS
  • 1 cup canned fat free refried beans
  • 8 oz extra lean ground beef
  • 1/2 TBSP each: seasoning salt, garlic powder, minced onion, chili powder (or feel free to use taco seasoning)
  • 4 oz Velveeta 2% cheese
  • Toppings if desired: jalapenos, mild sauce, salsa, sour cream, etc.
  1. Preheat the oven to 350.
  2. Cook the beef in a skillet, drain, and then stir in seasonings.
  3. Spread a small amount of refried beans in the bottom of each SCOOP.
  4. Top with a sprinkle of ground beef.
  5. Place a small square of velveeta on top.
  6. Place the Nachos on a cookie sheet and then put it in the oven until cheese is melted. If putting jalapenos on top, put them on top of the cheese and then place them back in the oven for another minute or so.
  7. Top with additional toppings if desired.
Makes 4 servings.

Nutrition (w/o EXTRA toppings)
Calories 285
Fat 8g
Sodium 1381mg
Cholesterol 43mg
Carbs 35g
Fiber 5g
Protein 22g

Pictured: 1 serving!

Saturday, September 25, 2010

Pumpkin Apple Cinnamon Muffins (Fiber One)

(Or Pumpkin Banana Nut Muffins)

These are easy, yummy, and a good source of fiber!

  • 1 box Fiber One Apple Cinnamon muffin mix (I've also done this recipe with Fiber One Banana Nut Muffin Mix, and actually liked it better!)
  • 2 egg beaters
  • 1/2 cup water
  • 1/2 cup canned pumpkin
  • 1 TBSP apple sauce
  • *Option: Add Cream Cheese Frosting on top, but it's not necessary!
  1. Preheat oven to 400.
  2. Line a 12 serving muffin pan with muffin cups
  3. Mix all ingredients in a bowl with an electric mixer, scraping down the sides occasionally.
  4. Spoon the mix evenly into the muffin cups and bake for 16 minutes or until a toothpick inserted in the middle comes out clean.
  5. Note: If you use frosting, wait until they are cool to frost and keep them stored in the fridge. I prefer them warm right out of the oven (w/o frosting), and they can be stored room temperature that way.
Makes 12 servings

Calories 139
Fat 2.5g
Sat Fat 1.5g
Sodium 20mg
Potassium 60mg
Carbs 30g
Fiber 5g
Sugars 15g
Protein 3g

Sweetie-Fry Bananas w/ Cream Cheese Frosting (from Hungry Girl)

  • 1 small banana
  • 1/4 cup corn flakes (you will only use about 1/2 of this)
  • 3 TBSP splenda (divided)
  • 1/8 tsp cinnamon
  • dash of salt
  • 1 tbsp fat free cream cheese
  • 2 tbsp fat free cool whip
  1. In a small bowl, combine Cool Whip, 2 tbsp. Splenda, and cream cheese. Stir until smooth. Cover and refrigerate until chilled.
  2. In a food processor or blender (or use a food chopper), combine cereal, cinnamon, salt, and the remaining tablespoon of Splenda, and grind to a breadcrumb-like consistency. Transfer to a bowl and set aside. Cut banana in half widthwise and then lengthwise, so you have four pieces. Spray both sides of each piece with nonstick spray. Roll each piece in the crumb mixture to coat.
  3. Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add banana pieces and cook until outsides are crispy, 3 - 4 minutes per side.
  4. Serve with chilled cream cheese frosting and eat up! (I ate them warm!)
Makes 1 serving

Calories 133
Fat .5g
Cholesterol 2mg
Sodium 120mg
Potassium 400mg
Carbs 31g
Fiber 2.5g
Sugars 13g
Protein 3g

Friday, September 17, 2010

Cream Cheese Poundcake (or White Chocolate)

This recipe can either use 4 oz of fat free cream cheese or 1/2 cup white chocolate chips. The picture and nutrition are for cream cheese. Using white chocolate adds about 30 calories per slice.

  • 1 box Pillsbury Reduced Sugar Classic Yellow Cake Mix
  • 1 Cup skim milk
  • 1/2 cup Promise Health Essentials imitation butter (5 calories/serving) OR No Sugar Added apple sauce (makes it taste sweeter).
  • 4 oz Fat free cream cheese (or 1/2 cup white chocolate chips)
  • 3/4 cup egg beaters
  1. Preheat oven to 350*
  2. Microwave the cream cheese to soften (or microwave the chips until smooth-adding vanilla extract helps blend)
  3. Mix all ingredients in a bowl to make a thick, fluffy batter.
  4. Pour the batter into 3 loaf pans coated with cooking spray.
  5. Cook for approx 36 minutes, or until toothpick inserted in the middle comes out clean.
  6. Let cool COMPLETELY before gently removing from loaf pans.
  7. Let them cool further propped on their side, on top of a towel.

    Makes 3 loaves that can be cut into 5 pieces (although I cut it into 4!)
Makes 15 servings

Calories 148
Fat 3g
Sat Fat 1g
Cholesterol 2mg
Sodium 300mg
Potassium 9mg
Carbs 29g
Fiber 1g
Sugars 8g
Protein 4g

(If you cut it into 12 servings, it's 180 calories/slice)

Saturday, September 11, 2010

Sweet, Spicy & Tangy Chicken Kabobs

  • 2 tablespoons brown sugar (calorie free substitute)
  • 2 tablespoons sugar free honey
  • 1 tablespoon lime juice (optional)
  • 1 tablespoon lemon juice
  • 3 tablespoons Diet Ocean Spray (any flavor)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon cayenne pepper (optional)
  • 1/4 cup pineapple juice (reserved from pineapple)
  • 1/4 cup chicken broth (bruillon dissolved in water)
  • 1/4 cup hot pepper sauce (Louisiana Hot Sauce or Tobasco)
  • 3/4 cup reduced-sodium soy sauce
  • 1 (8 ounce) package fresh mushrooms, stems removed
  • 1 small onion, cut into chunks (I left this out)
  • 1 bell pepper, cut into 1 inch pieces
  • 4 skinless, boneless chicken breast halves - cut into 1 inch pieces
  • 1/2 pineapple (I used fresh), chunks
  • 6 wooden skewers, soaked in water
1. Make the marinade by whisking the brown sugar, honey, lime juice, lemon juice, fruit juice, garlic powder, ginger, black pepper, cayenne pepper, pineapple juice, broth, hot pepper sauce, and soy sauce together in a large, non-metallic bowl. Toss the mushrooms, onion, bell pepper, pineapple and chicken in the marinade; cover and refrigerate at least 1 hour.
2. Preheat an outdoor grill for medium heat and lightly oil the grate.
3. On each skewer, thread a piece of chicken, then three of the veggies followed by another piece of chicken, etc. Mix and match the vegetables as you assemble the skewers. Cook on the preheated grill until the chicken is no longer pink in the center and the vegetables are tender, about 10 minutes, basting occasionally w/ leftover marinade if desired.

Makes 3 servings (2 Skewers each)

I had a LOT of left over marinate that was discarded. I adjusted (deducted) the quantities when I was calculating the calories/nutrition facts.

Calories 216
Fat 1g
Cholesterol 87mg
Sodium 2100mg
Potassium 494mg
Carbs 27g
Fiber 2.5g
Sugars 10g
Protein 32g

Sweet & Sour Meatballs

This made too much sauce! I made frozen egg rolls and dipped it in the extra sauce, but you could probably 1/2 or 2/3 the sauce recipe!

  • 1 pound extra lean ground beef
  • 1 egg beater (1/4 cup)
  • minced onion to taste
  • 2/3 cup Panko Japanese bread crumbs
  • salt and pepper to taste
  • 1/3 cup white rice vinegar
  • 1/3 cup water
  • 1/2 cup brown sugar (no calorie substitute)
  • 2 tablespoons reduced sugar ketchup (Heinz)
  • 1 TBSP reduced sodium soy sauce
  • 4 teaspoons cornstarch mixed with 8 teaspoons water
  1. Preheat oven to 350.
  2. In a large bowl, combine beef, egg, onion, bread crumbs, salt and pepper. Roll into meatballs about 1 to 1 1/2 inches in size.
  3. Place the meatballs in a baking dish sprayed with cooking spray, and cook for 25 minutes.
  4. In a separate medium bowl, mix together the water, vinegar, ketchup, cornstarch w/ water, brown sugar substitute and soy sauce.
  5. When meatballs are done, place them in a deep skillet. Pour the sauce over the meatballs, and allow sauce to thicken. Continue to heat until the sauce just starts to bubble.
  6. Serve over rice, fried rice (see my recipe here), frozen egg rolls, and/or an asian salad!

Makes 4 servings

Calories 190
Fat 4g
Sat Fat 1.5g
Cholesterol 65mg
Sodium 350mg
Potassium 28mg
Carbs 11g
Fiber .5
Sugars 2g
Protein 27g

Saturday, September 4, 2010

Applebee's Oriental Chicken Salad

The original recipe calls for breading the chicken in cornflakes and pan frying it in oil. That's good too...but I made it grilled tonight. I also made some other modifications of course. But Jeremy and I both love this salad. Especially the dressing.

Oriental Dressing
  • 3 tablespoons Sugar free honey
  • 1 1/2 tablespoons rice vinegar
  • 1/4 cup fat free mayonnaise
  • 1 teaspoon Dijon mustard
  • 3 cups iceberg lettuce
  • 7-8 baby carrots, julienned or shredded
  • 1/3 cup chow mein noodles
  • (Optional) chopped almonds

  • 8 oz chicken tenderloins, seasoned w/ salt & pepper
  1. Blend together all ingredients for dressing in a small bowl with an electric mixer. Put dressing in refrigerator to chill while you prepare the salad.
  2. Cook chicken tenderloins on a Geroge Foreman grill or in a skillet. (4 mins in a GF grill).
  3. Prepare salad by tossing the chopped lettuce with the chopped carrots. Divide into 2 large bowls.
  4. Toss the salad dressing into the lettuce mixture.
  5. Sprinkle almonds (if using) and the chow mein noodles on top
  6. Cut the chicken into small bite-size chunks and place on top of the salad.
Makes 2 servings

(W/o almonds. Obviously, this is higher if you fry the chicken.)
Calories 260
Fat 6g
Sat Fat .5g
Cholesterol 49mg
Sodium 550mg
Potassium 326mg
Carbs 37g
Fiber 3g
Sugars 2g
Protein 20g

(I'd already eaten half my salad before I remember to take a pic!)

Chili Dog Chili

This is a Hungry Girl recipe. This was good! However, I must warn you...I will probably never make this again... Jeremy and I both suffered UNBEARABLE indigestion both times (because we had leftovers) we ate it. Even if that wasn't the cause...I'm playing it safe!

  • 2 14.5-oz. cans diced tomatoes, not drained
  • Minced onion to taste (~1 TBSP)
  • 1 large tomato, chopped
  • 7 hot dogs with about 40 calories each (Oscar Meyer)
  • One 15-oz. can Navy beans
  • 1 1/2 tbsp. yellow mustard
  • 1/2 tsp. chili powder
  • 1/2 tsp. ground cumin
  • 1/8 tsp. garlic powder
  • Optional: salt, black pepper, cayenne pepper
  • Optional topping: shredded fat-free cheddar cheese
  1. Roughly chop the diced tomatoes, reserving all juice.
  2. Add chopped (fresh) tomato to a heated pot on the stove, coated in cooking spray, give mixture a stir, and continue to cook for 1 minute.
  3. Add stewed tomatoes and the reserved juice to the pot. Add all remaining ingredients and mix well. Raise heat to high and bring to a boil.
  4. Once boiling, reduce heat to medium low. Cover and allow to simmer for 20 minutes, removing the lid occasionally to stir.
  5. Remove pot from heat and remove the lid. Allow chili to thicken for about 20 minutes.
  6. If you like, season to taste with salt, black pepper, and/or cayenne pepper. Top each serving with cheese (optional), and enjoy!
Makes 4 servings

Nutrition (w/o cheese)

Calories 188
Fat 2
Cholesterol 26mg
Sodium 1600mg
Potassium 220mg
Carbs 28g
Fiber 6g
Sugars 2g
Protein 16g

Pepperoni Pizza Sub

  • 1/2 loaf (1/2 lb) Artisan French Bread (like from Safeway).
  • 3 servings (51 pepperonis) Turkey pepperoni
  • 3 slices 2% part skim mozzarella
  • 1 small can tomato basil tomato sauce (I use Hunt's)
  • Basil and oregano to taste.
  1. Preheat oven to 350.
  2. Cut the bread loaf into 3 equal portions and cut longways down the middle.
  3. Arrange 17 pepperonis on each bottom half, top with mozzarella, and place the open-faced sandwiches on a cookie sheet. Place in the oven for 3-5 minutes or until heated and the mozzarella is melted.
  4. Meanwhile, microwave the tomato sauce.
  5. Remove the sandwiches from the oven and sprinkle with basil and oregano. Spoon desired amount of tomato sauce on the sandwich, and then place the top half of the bread on top to complete the sandwich.
Makes 3 servings

Nutrition (with about 1/2 cup tomato sauce)
Calories 324
Fat 8g
Sodium 1550mg
Cholesterol 50mg
Carbs 44g
Fiber 3g
Protein 21g