Monday, November 29, 2010

Spinach Chicken Noodle Soup

This is half the original recipe. Feel free to double.

I make this for my sick hubby (or when we're both sick!) Will make it for sick baby too when he's born!)
  • 4 cups water + 1 chicken brullion cube
  • 1 TBSP minced onion
  • 10 baby carrots, sliced (or 1 cup)
  • 1 can reduced fat, cream of chicken soup
  • 1/2 can spinach
  • 8 oz chicken tenderloins, cut into bite sized pieces
  • 1 package chicken flavored ramen noodles, with flavor packet
  • 1 tsp salt
  • 1 tsp pepper
  1. Combine first 3 ingredients in a Dutch oven. Bring to a boil; cover, reduce heat, and simmer 15 minutes. (Speed up cook time by parboiling the carrots in the microwave before adding them to the pot, and then skip straight to the next step).
  2. Add cream of chicken soup and remaining ingredients. Bring to a boil; reduce heat, and simmer, uncovered, 15 minutes (until chicken is cooked through and pasta is soft).
Makes 4 servings

Calories 190
Fat 2g
Cholesterol 27mg
Sodium 700mg
Potassium 247mg
Carbs 30g
Fiber 1.5g
Sugars 2g
Protein 15g

Sunday, November 28, 2010

Impossibly Easy Crustless Pumpkin Cheesecake

  • 1 can (15 oz) pumpkin (not pumpkin pie mix)
  • 1 package (8 oz) fat free cream cheese, cut into 16 pieces, softened
  • 1/4 teaspoon vanilla
  • 3 egg beaters (3/4 cup_
  • 3/4 cup splenda
  • 1/2 cup Heart Smart Original Bisquick® mix
  • 1 1/2 teaspoons pumpkin pie spice
  • Caramel topping, if desired
  • Pecan halves, if desired
  • Fat Free Cool Whip, if desired

  1. Heat oven to 350°F. Spray 9-inch glass pie plate with cooking spray. (I used spring form, and it worked fine!)
  2. Beat all ingredients except caramel topping, cool whip and pecan halves for 2 minutes, scraping down the sides as necessary. Pour into pie plate.
  3. Bake about 45 minutes or just until puffed and center is dry (do not overbake). Drizzle servings with caramel topping, cool whip or garnish with pecan halves. Store covered in refrigerator.
Makes 6 servings

Nutrition (w/o toppings)
Calories 109
Fat 1g
Cholesterol 6mg
Sodium 391mg
Potassium 11mg
Carbs 15g
Sugars 4g
Protein 10g

Scallops & Cheese Grits

Cheesy and protein packed!

For Grits
  • 1/2 cup quick-cooking grits
  • 1 wedge The Laughing Cow Light Original Swiss cheese, room temperature
  • 1/2 cup shredded fat-free cheddar cheese
  • 1 tbsp. light whipped butter or light buttery spread (I use Promise Heart Smart 5 cals/serving spread)

For Scallops
  • 8 oz. frozen scallops
  • 1 TBSP minced onions
  • 2 slices turkey bacon, cooked and crumbled
  • 1 tbsp. chopped fresh parsley
  • 1 tsp. lemon juice
  • 1 tsp garlic powder
  • Optional: Tabasco sauce

  1. In a medium pot, bring 2 cups water to a boil on the stove. Add grits and salt and stir well. Reduce heat to lowest setting. Stirring occasionally, cook until water has been absorbed, about 6 - 7 minutes.
  2. Remove from heat and stir in shredded cheese, cheese wedge, and butter. Cover and set aside until ready to serve.
  3. Bring a large pan sprayed with nonstick spray to medium heat on the stove. Add scallops, onions, parsley, lemon juice, tobasco and garlic. Cook 5-7 minutes, but do not over cook. Remove from heat
  4. Spoon the grits into a bowl, top with scallops and bacon.
Makes 2 servings

Calories 290
Fat 3.5g
Sat Fat .5g
Cholesterol 45mg
Sodium 956mg
Potassium 45mg
Carbs 35g
Fiber 2g
Protein 38g

Wednesday, November 24, 2010

Ham (or Turkey) & Cheese Meatloaf

  • 1 lb. extra-lean ground beef
  • 10 Reduced Fat Ritz Crackers, crushed
  • 1 TBSP minced onion
  • 1 TBSP parsley
  • 2/3 serving of an egg beater (about 2 TBSP+2tsp)
  • 2/3 cup Fat Free Shredded Cheddar Cheese, divided
  • 5 TBSP Light Original Barbecue Sauce, divided
  • 2 slices Smoked Ham or turkey lunchmeat, cut into pieces

    1. HEAT oven to 375ºF.
    2. PLACE first 5 ingredients in large bowl. Add half of the cheese and 3 TBSP barbecue sauce; mix well. Press half onto bottom of a loaf pan sprayed with cooking spray.
    3. COVER with half the ham, remaining cheese and then remaining ham; top with remaining ground beef mixture. Shape into loaf.
    4. BAKE 1 hour or until done (160ºF), brushing with remaining barbecue sauce after 45 min. Let stand 5 min. before slicing.
Makes 4 servings (could also do 5)

Calories 220
Fat 4g
Sat Fat 1.5g
Cholesterol 73mg
Sodium 705mg
Potassium 65mg
Carbs 8.5g
Sugars 2.5g
Protein 34g

Pumpkin Cheeseball

This is the recipe I learned at my Melting Pot cooking class. I used reduced fat ingredients. I'm really not sure how to calculate servings on this....

  • 20 oz Shredded cheddar cheese (I used 2% since I was preparing for my family and they don't appreciate fat free anything!)
  • 8 oz goat cheese, softened (I used reduced fat)
  • 8 oz Fat Free Cream cheese, softened
  • 1 swirl pretzel
  • Decorative leaves, optional
  • Assorted crackers for serving
  1. Stir the Goat cheese and cream cheese together until smooth. Add the shredded cheese and stir until globbed together.
  2. Shape mixture into ball to resemble a pumpkin.
  3. Smooth pumpkin's entire surface with a metal spatula or gloved hands.
  4. Make vertical grooves in the ball using a spoon.
  5. Press pretzel in top into top of cheese ball to resemble pumpkin stem.
  6. Place leaves or vine decor next to the pretzel (optional, purchased at Hobby Lobby).
  7. Place crackers around pumpkin. Refrigerate (up to 2 days) until served. You can wrap it in saran wrap for several days before serving or giving as a gift.
I calculated nutrition based on 20 servings. Cheese only. This thing is HUGE (it's 36oz of cheese!) so 20 is a generous serving (almost 2 oz!)

Calories 100
Fat 6g
Sat Fat 4g
Cholesterol 22mg
Sodium 305mg
Potassium 20mg
Carbs 1g
Protein 8.5g

Tuesday, November 23, 2010

Pumpkin Pie Oatmeal

  • 1/4 cup Quaker instant oats, plain
  • 1/3-1/2 cup water (depending how thick you like your oatmeal)
  • 2 TBSP canned pumpkin
  • 1 tsp Pumpkin Pie Spice (or 1/2 TSP nutmeg and 1/2 TSP cinnamon)
  • Splenda to taste
  1. Microwave oatmeal, loosely covered, on med-high power for 1.5 minutes. Allow to cool slightly.
  2. Stir in pumpkin, pumpkin pie spice and splenda.
Makes 1 serving

Calories 85
Fat 2g
Sodium 5mg
Carbs 16g
Fiber 2g
Protein 4g

Sunday, November 21, 2010

Pumpkin Pie Shakeology


  • 1 scoop chocolate Shakeology
  • 1 cup water (or almond milk for creamier shake)
  • 1/2 cup canned pumpkin, unsweetened
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • OR 1 tsp Pumpkin Pie Spice instead of the two above ingredients
  • 1 1/2 cup ice

Combine all ingredients in blender and combine until smooth. Makes 1 serving.

Nutrition (w/ water)
Calories 180
Fat 1.5g
Cholesterol 15mg
Sodium 105mg
Carbs 26g
Fiber 3g
Sugars 13g
Protein 19g

McRib Swap

A healthier alternative to the McDonald's McRib. Cheaper too. (Another Hungry Girl concoction!)

  • 1 Morning Star Honey BBQ Riblet (found in the frozen section near the waffles)
  • 2 Slices Nature's own 35 calorie Wheat bread (or similar low cal bread)
  • 2 tsp yellow mustard
  • Sandwich pickles
  • (white onions are called for but I hate them! Feel free to add them!)
  1. Prepare riblet according to package instructions. Meanwhile, toast the bread.
  2. Spread mustard on one slice of bread and top with pickles and riblet. Spoon remaining sauce out of package over the riblet. Top with second slice of bread.
Makes 1 serving

A McDonald's McRib has over 500 calories and 26g of fat. (And that's before fries and a drink!)

Calories 290
Fat 4g
Sodium 1132mg
Carbs 54g
Fiber 10g
Protein 22g

Saturday, November 20, 2010

Cheesy Squash Bake

Another one from Hungry Girl. And YUMMMMM.

  • 3 cups cubed butternut squash (2 medium squash)
  • 1.5 wedges The Laughing Cow cheese, Light Original Swiss, room temperature
  • 2 TBSP minced onions
  • 3 TBSP fat-free liquid egg substitute (like Egg Beaters Original)
  • 1/2 tsp. salt
  • 1/4 tsp. chili powder
  • 1/8 tsp. pepper
  1. Preheat oven to 350 degrees.
  2. Place squash in large microwave-safe bowl with 1/4 cup of water. Cover and microwave for 6 minutes. Uncover and drain water. Cool for a bit.
  3. Place squash and all other ingredients in a food processor. (Make sure squash cubes are not still piping hot.) Pulse until thoroughly mixed (but not liquefied). Remove blender from the base. (I accidentally liquefied, and it was good!!).
  4. Transfer squash mixture to a small casserole dish sprayed with nonstick spray. Place in the oven, and bake for 35 - 40 minutes (until edges begin to brown). Then serve with a spoon as you would mashed potatoes!
Makes 2 servings

Calories 65
Fat 2g
Sat Fat 1g
Cholesterol 7.5mg
Sodium 823mg
Potassium 444mg
Carbs 7g
Fiber 2g
Sugars 4.5g
Protein 6g

Saucy Baked Pork Chops

  • 4 4oz boneless pork chops
  • 1/2 cup KRAFT Light Original Barbecue Sauce
  • 2 Tbsp. sugar free orange marmalade
  • 1 tsp. ground ginger
  • 1 tsp. garlic powder
  1. HEAT oven to 350ºF.
  2. PLACE chops in 8-inch square baking dish.
  3. MIX remaining ingredients; spoon over chops.
  4. BAKE 45 min. or until chops are done (160ºF).
Makes 4 servings

Calories 155
Fat 4.5g
Sat Fat 1.5g
Cholesterol 55mg
Sodium 540mg
Carbs 6.5g
Sugars 3g
Protein 23g

Mushroom Onion Soup

  • 1 pouch Liption French onion soup mix
  • 1 can sliced mushrooms
  • Top with cheese or bread if you want (I don't)
  1. Prepare the soup according to package instructions.
  2. Add mushrooms and heat through.
Makes 4 servings

Nutrition (W/o toppings)
Calories 37
Sodium 830mg
Carbs 7g
Fiber 1g
Sugars 1g
Protein 1g

Shrimp Egg Rolls w/ Sweet & Sour Sauce

Another Hungry Girl recipe.

  • 6 large square egg roll wrappers
  • 4 cups (about half of a 12-oz. bag) dry coleslaw mix
  • 6 oz baby shrimp, precooked
  • 1/2 cup canned water chestnuts, drained and sliced into strips
  • 1/4 cup bean sprouts, chopped
  • 2 tbsp. light or low-sodium soy sauce
  • 1 tsp. garlic powder
  • 1/4 tsp. ground ginger
  • 1/8 tsp. salt
  • dash pepper
  • Optional: sweet & sour sauce, for dipping (my recipe below)

  1. Preheat oven to 375 degrees.
  2. Place slaw mix in a microwave-safe bowl with 2 tbsp. of water, cover, and microwave for 2 minutes. Drain any excess water, and transfer slaw mix to a large bowl. Add all other ingredients except for the wrappers, mix well, and set aside. (For more intense flavor, allow mixture to marinate in the fridge for 20 minutes.) Prepare a large baking sheet by spraying it lightly with nonstick spray.
  3. Evenly distribute about 1/2 cup of the mixture onto each wrapper, in a row a little below the center. Moisten all four edges of each wrapper by dabbing your fingers in water and going over the edges smoothly.
  4. Fold the sides of each wrapper about 3/4-inch towards the middle, to keep the mixture from falling out of the sides. Then, roll the bottom of each wrapper up around the mixture, and continue rolling until you reach the top. Seal the outside edge with another dab of water. Carefully transfer egg rolls to the baking sheet.
  5. Repeat process with remaining wrappers.
  6. Spray the tops of the egg rolls with nonstick spray. Bake in the oven for 20 minutes, until golden brown. Allow to cool slightly. If you like, dip egg rolls in some sweet & sour sauce!
Makes 3 servings, 2 egg rolls each.

My Sweet & Sour Sauce
  • 1/3 cup pineapple juice or rice vinegar
  • 4 tablespoons splenda
  • 1 tablespoon reduced sugar ketchup
  • 1 teaspoon soy sauce
  • 2 teaspoons cornstarch mixed with 4 teaspoons water
  1. Mix the vinegar/juice, splenda, ketchup, and soy sauce together and bring to a boil in a small pot.
  2. Mix together the cornstarch and water, add to the other ingredients and stir to thicken.
  3. Remove from heat
(Makes 3-4 servings, about 10-15 calories each)

Nutrition (egg rolls only)
Calories 180
Cholesterol 65mg
Sodium 965mg
Potassium 22mg
Carbs 31g
Fiber 3.5g
Sugars 5g
Protein 12.5g

Crab Cakes

These were REALLY good. Another Hungry Girl Recipe
  • Two 6-oz. cans lump crabmeat, drained
  • 2 slices light (35 calories per slice), lightly toasted
  • One wedge The Laughing Cow Light Original Swiss cheese, room temperature
  • 3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
  • 2 tbsp. minced
  • 1 tbsp. fat-free mayonnaise
  • 1/2 tbsp. Dijon mustard
  • 1/2 tbsp. finely chopped fresh curly parsley
  • 1 tsp. garlic powder
  • 1/2 tsp. lemon juice
  • 1/2 tsp. imitation butter (I use Promise Heart Smart, 5cals/TBSP)
  • 1/4 tsp. Worcestershire sauce
  • dash hot pepper sauce (like Tabasco)
  • dash salt, or more to taste
  • dash black pepper, or more to taste
  • Butter-flavored nonstick spray
  • Optional: additional Dijon mustard(for dipping), lemon wedges
  1. Preheat oven to 450 degrees.
  2. Tear lightly toasted bread into pieces and place in a food processor or blender. Pulse until reduced to breadcrumbs, and then transfer to a medium bowl.
  3. Add crabmeat, parsley, garlic, salt, minced onion and black pepper to the bowl, and gently mix until combined, and set aside.
  4. Break cheese wedge into pieces and place in a small bowl. Add egg substitute, mayo, Dijon mustard, lemon juice, melted imitation butter, Worcestershire sauce, and hot pepper sauce. Whisk until smooth, and pour over the crabmeat mixture. Using a rubber spatula, gently fold the liquid mixture into the crabmeat mixture. If you like, add additional salt and black pepper to taste.
  5. Prepare a medium-large baking dish by spraying with butter-flavored nonstick spray. Take 1/4 of the crab cake mixture from the bowl. Gently form it into a ball, place it in the baking dish, and flatten it into a cake about 1-inch thick -- repeat with remaining crab mixture so that you have 4 cakes in the baking dish.
  6. Bake in the oven for 14 - 15 minutes, until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional Dijon mustard for dipping and/or lemon wedges for squirting.
Makes 2 servings (2 patties each)

Calories 130
Fat 3g
Sat Fat .5g
Cholesterol 75mg
Sodium 1800mg
Carbs 10g
Fiber 2.5g
Sugars 1g
Protein 19g

Skillet Nacho Chili

  • 1 lb extra lean ground beef
  • 1 tbsp minced onion
  • 1 can Campbell's condensed tomato soup
  • 1 can navy beans (or chili beans)
  • 1 can (4.5 oz) Old El Paso® chopped green chiles, undrained
  • 1 cup fiesta corn (Mexicorn)
  • fat free shredded cheddar cheese for topping
  • tortilla chips for topping
  1. Spray 12-inch skillet with cooking spray; heat over medium-high heat. Cook beef and onion in skillet 5 to 7 minutes, stirring frequently, until beef is brown; drain.
  2. Stir soup, beans, green chiles and corn into beef mixture. Heat to boiling; reduce heat to medium. Add water if desired to meet consistency desires!
  3. Cook 8 to 10 minutes, stirring occasionally, until sauce is slightly thickened and corn is cooked.
  4. Sprinkle each serving with cheese. Serve with corn chips.
Makes 4 servings.

Nutrition (w/o cheese and chips)
Calories 285
Fat 5g
Sat Fat 1.5g
Cholesterol 75mg
Sodium 1100mg
Potassium 471mg
Carbs 34g
Fiber 8g
Sugars 10g
Protein 35g

Crab Stuffed Mushrooms

This is a Hungry Girl recipe.

  • 8 small-to-medium-sized (1 - 2" wide) brown mushroom caps (stems removed)
  • 2 oz. drained white crabmeat
  • 1/2 wedge The Laughing Cow Light Cheese (any Light flavor)
  • 2 tsp. fat-free sour cream
  • 2 tsp. fat-free cream cheese
  • minced onions
  • salt, pepper, garlic powder to taste

  1. Preheat oven to 375 degrees.
  2. Place with the mushrooms, rounded sides down, on a baking dish sprayed lightly with nonstick spray.
  3. Combine all other ingredients and stir until well mixed. Evenly distribute crab mixture among the mushroom caps.
  4. Place in the oven for 10 - 12 minutes, until hot.
Makes 2 servings (4 mushrooms each)

Calories 41
Fat 1g
Cholesterol 21mg
Sodium 385 mg
Potassium 157mg
Carbs 2g
Fiber .5g
Sugars 1.5g
Protein 6.5g

Saturday, November 13, 2010

Caramel Pumpkin Pie

This was originally called "Turtle Pumpkin Pie", but the hubby and I both hate I left the nuts out! If you add the nuts, put them on top of the caramel.

Crust (Feel free to use a Redi-made Graham cracker crust. It will alter the nutrition slightly)
  • 32 Reduced Fat Nilla Wafers
  • 1 TBSP Splenda
  • 2 TBSP Promise Heart Smart Butter Spread (5 calories/serving), melted
  • 3 TBSP Fat Free Smucker's Caramel Ice Cream topping
  • 2 Packages (4 Servings size) Vanilla or White Chocolate Sugar free Jell-O pudding mix
  • 1 Cup skim milk
  • 1 cup canned pumpkin
  • 2 tsp cinnamon
  • 2 tsp nutmeg
  • 1 1/2 cups Cool Whip FREE
Topping (optional)
  • Additional Cool Whip
  • Additional Caramel
  • Pecans

  1. Place Nilla Wafers in food processor with splenda and process until ground. Add butter imitation 1 tbsp at a time (processing in between). Press into a 8 inch glass pie pan. At this point, you can place it into an oven preheated to 350 for 3 minutes to firm the crust if you desire.
  2. Spread caramel topping into crust. (Sprinkle nuts here if using)
  3. Beat pudding mix, milk, pumpkin, and spices in large bowl until well blended. Stir in 1-1/2 cups COOL WHIP; spoon into crust.
  4. Refrigerate 1 hour. Top with COOL WHIP, caramel topping and nuts just before serving, if desired.
Makes 6 servings

Nutrition (w/o toppings or nuts)
Calories 191
Fat 2g
Sodium 570mg
Potassium 65mg
Carbs 42g
Sugars 12g
Protein 3g

Friday, November 12, 2010

Herbed Scallops

  • 8 oz scallops
  • 2 TBSP lemon juice
  • 1/2 TBSP thyme
  • Salt
  • Pepper
  1. Preheat a skillet to med-high heat, and spray with cooking spray.
  2. Pour lemon juice in the pan and then add the scallops. Season with spices.
  3. "Boil" 4-6 minutes. Do not over cook.
  4. Serve over couscous or rice.
Makes 2 servings.

Nutrition (scallops only)
Calories 70
Fat .5g
Cholesterol 25mg
Sodium 275mg
Carbs 3g
Protein 23g

1/4 cup dry couscous, prepared adds 150 calories. A very good carb/protein recover meal after a good workout. Be sure to add some veggies. :) A fast way to prepare couscous is to combine equal parts dry couscous to boiling water in a bowl, cover with a plate and let sit 5 minutes. Fluff with a fork!

Roasted Salmon with Mustard Glaze

  • 4 4 oz Salmon fillets (or 1 large fillet)
  • 3 TBSP fat free mayo
  • 1 TBSP mustard
  • 1 TBSP Dill (I was out, so I used lemon pepper! It sounded good and it tasted good too!)
  • 1 1/2 tsp brown sugar calorie-free substitute
  • 1 tsp lemon juice
  • Salt & pepper

  1. Heat oven to 400°F.
  2. In a small dish, combine 3 tablespoons mayonnaise, 1 tablespoon each mustard and chopped dill, 1 1/2 teaspoons brown sugar substitute, and 1 teaspoon lemon juice.
  3. Put four 4-ounce, center-cut salmon fillets on a foil-lined baking sheet. Season with 1/2 teaspoon salt and 1/8 teaspoon black pepper and spread mayonnaise mixture over top of fillets.
  4. Roast until just cooked through, about 12 minutes.

    Makes 4 servings
Calories 193
Fat 5g
Sodium 1300mg
Cholesterol 132
Carbs 8g
Fiber 3g
Protein 26g

Sunday, November 7, 2010

Tropical Chicken Pizza

My healthy/easy pizza dough:
  • 1 1/3 cup Bisquick Heart Smart mix
  • 1/4 cup + 1 TBSP water
(This makes thin crust. For more dough (thicker crust) use 1.5 cup bisquick and 1/3 cup water).

  • 1 TBSP garlic powder
  • 2 TBSP cilantro
  • 3 tbsp teriyaki sauce marinade
  • 6 oz chicken tenderloins, boiled (about 10 mins) and then shredded
  • can (8 oz) pineapple tidbits, drained
  • 3 slices 2% part skim mozzarella cheese, shredded into pieces

  1. Preheat oven to 425. 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. Spray the dough with cooking spray. Sprinkle with garlic, 2 tablespoons of the cilantro. Bake 7 to 8 minutes or until crust is just beginning to brown.
  4. Spread teriyaki sauce over partially baked crust to within 1/2 inch of edges. Top evenly with chicken, pineapple and cheeses. Bake 8 to 10 minutes longer or until cheeses are melted and crust is golden brown.
  5. Optional: Sprinkle with coconut or parmesan cheese
Makes 4 servings

Calories 253
Fat 6g
Sat Fat 2g
Mono Fat 1.5g
Cholesterol 32g
Sodium 1020mg
Pottassium 160mg
Carbs 37g
Fiber .5g
Sugars 10g
Protein 15g

Saturday, November 6, 2010

Hearty Tacos

I got this recipe from Jeremy's sister.

  • 1 lb extra lean ground beef
  • 1 TBSP minced onions (or fresh)
  • 1/2 package Lipton Onion Soup mix
  • 3/4 cup water
  • 1 package taco seasoning: I make my own with 1 TBSP each: Seasoning salt, garlic powder, chili powder.
  • 1 cup salsa
  • 2 TBSP chopped pickled jalapenos
  • 8 (or more) crispy taco shells
  • Optional toppings: shredded Cheddar cheese, chopped tomato, diced avocado, shredded lettuce, etc.
  1. Heat taco shells according to package directions.
  2. Meanwhile, cook beef & minced onion in hot skillet sprayed with cooking spray over medium-high heat, stirring constantly, until turkey is browned, stirring until it crumbles. Drain and return to pan.
  3. Add soup mix, taco seasoning mix, and water. Cover & cook 5 minutes; uncover & simmer 2 minutes. Stir in salsa, and cook until thoroughly heated.
  4. Fill each taco shell with 1/2 cup beef mixture & top with desired toppings. Serve immediately.
Makes 8 (or more) tacos. I crammed a lot of meat into my shells and it was overflowing...I probably should have divided the same amount of meat into 3 shells.

Nutrition (for 2 tacos with lettuce and tomato on top-no cheese)
Calories 258
Fat 9g
Sat Fat 2g
Mono Fat 2g
Cholesterol 65mg
Sodium 924mg
Potassium 100mg
Carbs 20g
Fiber 2.5g
Protein 26g

Easy Banana Bread

  • 1 box reduced sugar Pillsbury Yellow Cake Mix
  • 1/4 cup apple sauce
  • 1 cup (4 serving) egg beaters
  • 1 cup water
  • 1 package sugar free Jell-O banana pudding mix
  • 2 small mashed bananas (ripe)
  • Optional: walnuts (I left this out)
  1. Preheat the oven to 350.
  2. The original recipe calls for 3 small loaf pans for baking, but I just used one big baking dish. Next time I'll use the loaf pans. But either way, spray your pans with cooking spray.
  3. Mix the first five ingredients in a large mixing bowl until blended.
  4. Add banana (and nuts) and mix just until blended.
  5. Pour into prepared pan(s). I baked for 35 minutes (or until a toothpick inserted in the center comes out clean). The baking time may change with loaf pans, so just check with the toothpick.
  6. Top with Fat Free Coop Whip if desired.
Makes 15 servings

Nutrition (w/o nuts or Cool Whip)
Calories 157
Fat 2.5g
Sat Fat 1g
Sodium 360mg
Potassium 53mg
Carbs 33g
Fiber 1g
Sugars 10g
Protein 3g

Wednesday, November 3, 2010

Chocolate Peanut Butter (PB2) Banana Shakeology

My favorite, by far!

  • 1 serving Chocolate Shakeology
  • 1/2 TBSP PB2, regular or chocolate* See note
  • 2 slices frozen banana (slice BEFORE freezing!)
  • 1 cup water
  • 1 cup ice
  1. Blend all ingredients. Enjoy!
Nutrition (more here!)
Calories 165
Fat 1.5
Cholesterol 10mg
Sodium 123mg
Potassium 115
Carbs 25g
Fiber 4g
Sugars 13g
Protein 18.5g

*Or use regular peanut butter, but it will increase the calories slightly.

Basic Shakeology Recipe

Okay, so Shakeology + water is boring! There are many recipes for it online, but I've perfected the art in my opinion. See more shakeology recipes on my blog (I post as I go). Here's my basic way to thicken it up, without adding extra calories!

  • 1 Serving Chocolate or Greenberry Shakeology
  • 1 cup water
  • 1 cup ice
  1. Blend! Enjoy! (This really thickens up the consistency and makes the shake double in size).
Calories 140
Fat 1g
Cholesterol 15mg
Sodium 100mg
Carbs 17
Fiber 3g
Sugars 9g
Protein 17g

Warm & Gooey Chocolate Pudding Cake

To satisfy my chocolate craving....

  • box Pillsbury Reduced Sugar Devils Food Cake mix
  • 1 can diet coke
  • 1 box sugar free chocolate pudding mix (4 serv size box)
  • 2 cups skim milk (I used powdered fat free milk- Just add water)
  1. Preheat the oven to 350.
  2. Mix the cake mix and the diet coke in a bowl with an electric mixer until blended (scraping down sides as needed).
  3. Pour into a cake pan sprayed with cooking spray, and cook according to package instructions (test with a toothpick).
  4. Meanwhile, make the pudding according to the package instructions, but DO NOT REFRIGERATE. Leave at room temperature.
  5. As soon as the cake comes out of the oven (while it's still really hot), pour the pudding over the top. Serve immediately for best results, or microwave when you eat it later. Top with fat free Cool Whip if desired.
Calories 210
Fat 2.5
Sat Fat 1g
Sodium 440mg
Carbs 47mg
Potassium 7mg
Fiber 1g
Sugars 13g
Protein 4g