Monday, January 31, 2011

Strawberry Turnovers

Good for breakfast or dessert!
  • 1 sheet of frozen puff pastry dough, thawed (Pepperidge Farm)
  • 2.5 TBSP Sugar Free Strawberry Jelly (Smuckers)
  • 1/2 egg beater
  • 1/2 tablespoon water
  • 1 ounces fat free Philadelphia Cream Cheese
  • 2 TBSP powdered sugar
  • 1/2 tablespoon skim or almond milk
  1. Preheat oven to 400 degrees. Prepare a baking sheet with parchment paper and spray with cooking spray.
  2. Roll out puff pastry onto a lightly floured surface. Cut dough into 9 squares.
  3. Mix together the egg beater and water. Brush the mixture over each square.
  4. Place a dollip strawberry jelly on each square. Fold the squares into triangles and close the edges using the tines of a fork.
  5. Brush more egg mixture over the tops of the turnovers.
  6. Place turnovers onto prepared baking sheet and bake for 15 minutes or until the turnovers are puffed and golden brown.
  7. Prepare glaze (Directions: Beat together the cream cheese and powdered sugar until blended. Add 1/2 tablespoons milk to thin). Brush the glaze over the slightly cooled turnovers.
Makes 9 Turnovers (I eat 2 at a time!)

Nutrition (per turnover)
Calories 126
Fat 7g
Sat Fat 2g
Sodium 157
Carbs 13g
Sugars 2.5g
Protein 2.5

Parmesan Breaded Chicken Tenders

  • Cooking spray for pan
  • 3 tbsp cup all-purpose flour
  • 3 TBSP egg beater (or 1 egg)
  • 6 TBSP reduced fat Parmesan cheese
  • 3/4 cup Panko japanese breadcrumbs
  • 3/4 pound chicken tenders
  • 2 tsp Italian seasoning
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • Marinara sauce for dipping (I make my home made, or you can use tomato sauce from a can).
  1. Preheat oven to 450°F. Spray a slotted baking sheet with cooking spray (or put a wire rack on top of a regular baking sheet).
  2. Place flour in a shallow dish, and egg beaters in another dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.
  3. Bake for 10 minutes. Serve the tenders with marinara sauce for dipping.
Note: I discarded 1/3-1/2 of the flour, egg, and bread crumb mixture because I didn't need it all. The nutrition has been adjusted to account for the unused ingredients.

Makes 3 servings

Nutrition (w/o Marinara)
Calories 177
Fat 3g
Sat Fat 1g
Cholesterol 65mg
Sodium 690mg
Potassium 71mg
Carbs 14g
Fiber .5g
Sugars .5g
Protein 27g


  • 1/2 almond or soy milk
  • 1/3 cup white whole wheat flour or all-purpose flour
  • 1/4 cup egg beaters, or 1 egg, lightly beaten
  • 1/8 teaspoon salt
  • 1 spritz of canola oil spray
  • 1-2 TBSP sugar free jelly
  • powdered sugar and/or sugar free maple syrup, optional
  1. For crepe batter, in a medium bowl, whisk together milk, flour, egg, oil spray, and salt until smooth.
  2. Lightly oil a 7- to 8-inch nonstick skillet with flared sides. Heat over medium-high heat. Remove from heat. Spoon in about 3 tablespoons of the crepe batter; lift and tilt skillet to spread batter. Return to heat; cook until top is set and dry (30 to 45 seconds).
  3. Invert skillet over paper towels; remove crepe. Repeat with remaining batter to make 5 crepes, oiling skillet occasionally. Set crepes aside.
  4. When ready to eat, fill with 1 tsp jelly, melted chocolate or cream cheese and roll up. Sprinkle with powdered sugar and or top with maple syrup if desired.

Mine made 5 crepes. I ate 3 at a time, but the whole recipe wouldn't be bad either...

Nutrition (w/ SF jelly, per crepe)
Calories 40
Fat .5g
Sodium 25mg
Potassium 32mg
Carbs 8g
Fiber .5g
Protein 2g

Asian Chicken Stir Fry

Easy and Tasty!!

  • 2 Packages Ramen noodles (flavor packets removed)
  • 6 oz Chicken tenderloins
  • 2 cups asian stir fry vegetables
  • 2 TBSP teriyaki sauce
  • 3 TBSP soy sauce
  • 1/4 tsp ginger
  • Cashews, optional
  1. Cook noodles according to package directions. Drain; set aside.
  2. Cook chicken in a skillet sprayed with cooking spray (sprinkling with salt and pepper if desired) until no longer pink. Cut into bite sized pieces.
  3. Stir together ginger, soy sauce and teriyaki sauce; set aside.
  4. Microwave frozen veggies according to package instructions and place in the skillet with the chopped chicken. . Add cooked noodles, chicken, stir-fry sauce and heat through.
  5. Sprinkle with cashews if desired.

Makes 4 servings

Calories 251
Fat 7g
Sat Fat 3g
Cholesterol 25mg
Sodium 1860mg
Potassium 158mg
Carbs 24g
Fiber 1g
Sugars 2.5g
Protein 12g

Friday, January 28, 2011

Mexican Meatballs

I forgot to take a pic until I'd put the leftovers in tupperware! So the picture stinks...sorry!

  • 1/4 cup masa harina
  • 2 TBSP warm water
  • 1 pound extra lean ground beef
  • 2 TBSP egg beaters (1/2 egg)
  • 2 TBSP garlic powder
  • 1/2 teaspoons seasoning salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 can rotel
  • 1 TBSP minced onion
  • 1 TBSP garlic powder
  • 1 teaspoon instant chicken bouillon granules
  • 1/2 teaspoon ground cumin


  1. Combine masa harina with water in a large bowl. Add beef, egg beater, garlic powder, salt, and pepper; mix well. Shape mixture into 1-inch balls. Place in a 15x10x1-inch baking pan coated w/ cooking spray. Bake in a 350 degree F oven for 20 to 25 minutes or until no longer pink.
  2. Meanwhile, in blender or food processor, puree rotel.
  3. Pour rotel in a Dutch oven. Add minced onions, garlic, bouillon granules, and cumin. Bring to boiling; reduce heat. Add cooked meatballs; stir gently to coat. Simmer, uncovered, for 10 minutes.
Makes 4 servings (~5 meatballs each)
Calories 175
Fat 4g
Sat Fat 1.5
Cholesterol 65mg
Sodium 1010mg
Potassium 4mg
Carbs 8.5g
Fiber 1g
Sugars 2g
Protein 26g

Mexican Meatballs

Thursday, January 27, 2011

Pulled Pork Enchiladas

  • 1 LB Pork tenderloin (mine was about 19 oz)
  • 1 cup water + bullion cube (or 1 cup broth)
  • 1 TBSP minced onion
  • 1 tsp Garlic powder
  • 1/2 tablespoon ground cumin
  • 1 tsp teaspoons chili powder
  • 1/2 teaspoon seasoning salt
  • 1/2 cup (~1/2 bottle) Taco Bell mild sauce
  • 1 tsp snipped fresh cilantro
  • 1/2 cup fat free shredded cheddar cheese
  • 5 8 inch flour tortillas (taco sized)
  • Snipped fresh cilantro
  • Diced tomato or quartered grape tomatoes (optional)
  • Sour cream (optional)


  1. Trim fat from pork. In a 3 1/2- or 4-quart slow cooker combine pork, broth, onion, garlic, cumin, chili powder, and salt. Cover and cook on low for 4-6 hours.
  2. Preheat oven to 400°F. Remove pork from slow cooker, reserving cooking liquid. Using two forks, pull meat into coarse strands.
  3. In a large bowl combine pork, 1/3 cup of the enchilada sauce, 2 tablespoons of the reserved cooking liquid, shredded cheese and the 1 tablespoon snipped cilantro. Set aside.
  4. In a medium bowl combine the remaining enchilada sauce, 2-3 TBSP of the reserved cooking liquid. Spread about 1/2 cup of enchilada mixture in the bottom of a 3-quart rectangular baking dish; set aside. (Add more liquid/mild sauce if needed)
  5. Divide pork mixture among tortillas, placing meat near the edge of each tortilla. Roll up tortillas. Secure w/ toothpicks if necessary. Place filled tortillas in the prepared baking dish (place tortillas close together); top with the remaining enchilada sauce mixture. Cover with foil; bake for 25 minutes.
  6. Sprinkle with additional snipped cilantro and tomato. If desired, serve with sour cream.

    Makes 5 servings (1 large enchilada)
Nutrition (no sour cream)
Calories 233
Fat 4g
Cholesterol 60mg
Sodium 1335mg
Potassium 4mg
Carbs 22g
Fiber 2g
Protein 28g

*Test Kitchen Tip:At this point, the meat and cooking liquid can be refrigerated overnight before assembling enchiladas. The cooking liquid will thicken. To serve, pour cooking liquid into a small saucepan; heat over low heat until boiling. Continue as directed in Steps 3 through 6.

Chicken & Corn Chowder

Very tasty! I think next time I'll add more corn and probably more cream cheese.
  • 1/4 cup Fat Free Zesty Italian Dressing
  • 2 TBSP minced onion
  • 1 TBSP jalapeño pepper, finely chopped
  • 4 oz. (1/2 of 8-oz. pkg.) fat free PHILADELPHIA Cream Cheese, cubed
  • 1 3/4 cup water + 1 chicken brullon cube (or 1 can chicken broth)
  • 1 tsp tabasco sauce
  • 1 can (14-3/4 oz.) cream-style corn
  • 8 oz shredded cooked chicken tenderloins
  • 1 Tbsp. chopped fresh parsley (I left this out)
  • Salt and pepper to taste
  • RITZ Crackers, optional
  1. HEAT dressing in medium saucepan on medium-high heat. Add onions and jalapenos; cook 5 min. or until tender, stirring frequently. Add cream cheese; cook until cream cheese is completely melted, stirring constantly.
  2. ADD broth and tobasco; stir until well blended. Add corn and chicken; stir. Reduce heat to medium-low; simmer 10 min. or until heated through, stirring occasionally.
  3. SPRINKLE with parsley; serve with crackers, if desired.
Makes 3 servings

Nutrition (w/o Ritz)
Calories 173
Fat ~1g
Cholesterol 43mg
Sodium 200mg
POtassium 43mg
Carbs 2g
Protein 14g

Roasted Italian Parmesan Chicken and Potatoes

Sooooooo easy and REALLY good! You could probably do the potatoes by themselves too...

  • 3 chicken legs (mine were HUGE, like 6 oz each. These chickens were on some serious hormones! If you use a typical 4oz leg, the calories will be way lower!)
  • 3 medium baking potatoes, cut into wedges
  • 1/4 cup Fat Free Zesty italian salad dressing
  • 1/4 cup reduced fat parmesan cheese
  • 2 TBSP italian seasoning
  • 1/2 TSP seasoning salt
  • Pepper to taste
  1. Preheat oven to 400.
  2. Trim skin off of chicken legs, and place in a large baking dish sprayed with cooking spray..
  3. Arrange potato wedges around the chicken.
  4. Pour dressing over the chicken and potatoes and stir the potatoes around a little to coat. Sprinkle with salt, pepper, parmesan and italian seasoning.
  5. Bake covered (with foil) for 30 minutes. Remove foil and bake an additional 20-30 minutes (or until chicken is done. It depends on the size of the chicken).
Makes 3 servings (for a 6 oz leg!)

Calories 323
Fat 26g
Sat Fat 3.5g
Cholesterol 128mg
Sodium 900mg
Potassium 640mg
Carbs 28g
Fiber 2g
Sugars 2g
Protein 30g

Holy Moly Pudding Sundae

So, I had a chocolate craving and russled this up in my work kitchen, and HOLY MOLY it's good! (High fiber too!)

  • 1 Hostess 100 Calorie Chocolate Cake Snack Pack (The Creme filled kind)

  • 1 Jello Sugar-free pudding cup (any flavor, preferably chocolate ;-). I used double chocolate)

  • 1 large marshmallow, torn into chunks (or use equivalent mini marshmallows)

  1. Place the 100 calorie pack in a bowl and microwave until soft and gooey. Mash it into chunks with a spoon.

  2. Spoon the pudding over the cake and add marshmallow pieces. Stir.

I ate it just like this, but you could probably microwave the pudding too and make it warmer and gooeier... It was delish!

Makes 1 serving

Calories 183
Fat 5g
Sat Fat 3.5g
Cholesterol 10mg
Sodium 315mg
Carbs 41g
Fiber 7g
Sugars 14g
Protein 4g

Thursday, January 20, 2011

Chocolate Peanut Butter Protein Bars

One of my FAVORITE protein recipes (and it's SO easy)! They taste just like no bake cookies! :) You can make these NOT chocolate at all by using regular Peanut butter and vanilla protein powder.

  • 3/4 cup peanut butter 
  • 1/4 cup  honey
  • 1 scoop chocolate (or vanilla) plant based protein powder
  • 1/2 cup quick oats (unprepared)
  1. Mix all ingredients together in a bowl and place in an 9x4 loaf pan coated with cooking spray and pat down into a sheet.
  2. Place in the fridge for a few hours and then enjoy.

Makes 8 bars.

Calories 185
Fat 10.5g
Sat Fat 2g
Mono 6g
Cholesterol 6mg
Sodium 26mg
Potassium 22mg
Carbs 21g
Fiber 2g
Sugars 5.5g
Protein 8.5g

Friday, January 14, 2011

Cheeseburger Pasta

  • 6 oz Fiber Gourmet whole wheat pasta (shells, rotini, elbow, etc).
  • 1 lb extra lean ground beef
  • 1 can Campbell's condensed tomato soup
  • 1 can Campbell's condensed cheddar cheese soup
  1. Cook pasta according to package instructions.
  2. Brown the ground beef in a skillet over med-high heat sprayed with cooking spray. Drain.
  3. Combine cooked pasta, beef, and soups in the skillet and cook until heated through.
Makes 4 servings

Calories 323
Fat 7g
Sat Fat 2.5g
Cholesterol 68mg
Sodium 760mg
Potassium 200mg
Carbs 47g
Fiber 16g
Sugars 8.5g
Protein 31g

Chicken, corn & Cheese Quesadillas

  • 8 oz chicken
  • Taco seasoning (or make your own like me with: 1/2 TBSP each: Chili powder, seasoning salt, garlic powder, onion powder)
  • 1/2 14 oz can Fiesta corn (Mexicorn)
  • 1 small bell pepper, chopped
  • 8 small flour tortillas
  • 1/2 cup fat free shredded cheddar cheese
  • cooking spray
  • Optional: Salsa, sour cream and/or guacamole for dipping.
  1. Preheat a skillet over med-high heat and spray with cooking spray. Sautee the bell pepper until slightly tender.
  2. Sprinkle chicken with taco seasoning mixture and add to the skillet (Add more cooking spray if needed). Cook, turning once (and adding more seasonings if needed), until cooked through. Add corn and heat.
  3. Preheat a griddle to 300.
  4. Sprinkle 4 of the tortillas with 1 TBSP cheese, then top with 1/4 of the chicken mixture. Top with additional 1 TBSP cheese and remaining tortillas.
  5. Spray griddle with cooking spray and place quesadillas on top. Sprinkle the TOP side of the quesadilla with cooking spray as well. Cook for a few minutes on each side (making tortillas crispy), and/or until heated thoroughly.
  6. Cut into wedges and serve with fixings.
Makes 4 servings

Nutrition (w/o toppings)
Calories 254
Fat 2g
Mono 1.5g
Cholesterol 35mg
Sodium 1300mg
Potassium 61mg
Carbs 40g
Fiber 5.5h
Sugars 3g
Protein 22g

Monday, January 10, 2011

Cinnamon Sugar Scones (Starbucks Copycat)

  • 2 cups flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 cup margarine
  • 1 egg beater (1/4 cup), divided
  • 3 tablespoons sugar free honey
  • 1/3 cup skim milk with a couple drops of lemon juice in it (makes buttermilk)
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 1/2 cup powdered sugar + 2-3 TBSP water
  1. Preheat the oven to 400 degrees. Then mix the flour, baking powder, baking soda, and salt. Cut in the butter and mix until crumbly.
  2. In another bowl, mix 2 TBSP egg beaters with honey and "buttermilk" until blended. Then, add to the dry mixture. Stir until just combined.
  3. Place the dough on a sprayed cookie sheet and shape into a pizza shaped mound about 8 inches in diameter.
  4. Brush with 1 TBSP egg beaters. Mix cinnamon and sugar together and then sprinkle over egg mixture.
  5. Bake 10-11 minutes
  6. Meanwhile, mix 1/2 cup powdered sugar with 2-3 tablespoons water (until it's a glaze-like consistency. )
  7. Cut scones into 6 wedges and allow to cool before glazing, or eat fresh out of the oven and glaze one at at time. (If you glaze immediately, the scones will absorb the glaze.
  8. After glazing, place in the refrigerator until the glaze solidifies, then you can store them at room temperature after that.
Makes 6 servings

Nutrition (including glaze)
Calories 275
Fat 7g
Sat fat 1g
Poly 3g
Mono 2g
Sodium 142mg
Potassium 73mg
Carbs 51g
Fiber 1g
Sugars 12.5g
Protein 5g

Broccoli, Sausage & Potato Bake

1 box (4.7 oz) Betty Crocker® scalloped potatoes, any flavor. (I used cheesy)
2 cups hot water
1/3 cup Almond milk (soy or skim work too)
2 tbsp Promise Heart Smart imitation butter
8 oz Italian turkey sausage, cooked and cut into small chunks
1/2 cup chunky salsa
2 cups frozen broccoli/cauliflower mix

  1. Preheat oven to 400.
  2. Stir Sauce Mix, hot water, milk, margarine and Potatoes 8x12ish baking dish, sprayed with cookie spray.
  3. Sprinkle 2 tbsp water on and microwave the broccoli mix on high in the microwave for 3-4 minutes. Drain and cut into small pieces.
  4. Add sausage, broccoli, and salsa to dish with potatoes; stir until well mixed. Baked covered for 20 minutes, and then another 5 minutes uncovered. Let stand a least 5 minutes until the sauce thickens.
Makes 4 servings

Calories 211
Fat 4g
Sat Fat 1g
Cholesterol 25mg
Sodium 1415mg
Potassium 481mg
Carbs 31g
Fiber 3.5g
Sugars 3g
Protein 11g

Monday, January 3, 2011

Medeterrenean Chicken Pasta

Another goodie from Fitness Magazine. I left out red peppers because I didn't have any!

  • 5 oz Healthy Harvest Pasta (any shape!)
  • 12 oz chicken tenderloins
  • 1/3 of a can of artichokes, marinade reserved
  • 1/4 cup olives
  • 1/2 cup chicken broth (or water w/ buillon)
  • 1 TBSP garlic powder
  • 1/4 tsp seasoning salt
  • 1 tsp Oregano
  • 1/4 cup Feta/bleu cheese
  1. Drain artichoke hearts, reserving marinade, and chop them. Heat a large skillet and spray with cooking spray; add chicken, garlic powder and salt. Cook and stir until chicken is brown. Add the reserved artichoke marinade, broth, and oregano.
  2. Bring to a boil; reduce heat. Simmer, covered, 10 minutes. Stir in chopped artichokes and olives.
  3. To serve, spoon chicken mixture over pasta. If desired, sprinkle with feta cheese.
Makes 3 servings

Calories 279
Fat 4g
Sat Fat 1g
Mono 1g
Cholesterol 70mg
Sodium 1200mg
Potassium 72mg
Carbs 38g
Fiber 6g
Sugars 1g
Protein 28g

Saturday, January 1, 2011

Green (or yellow) Stuff

  • 1 8 oz tub fat free Cool Whip
  • 1 (4 serving) package pudding mix (pistachio for green and vanilla for yellow)
  • 1 small can (2 serving size) pineapple tidbits, drained, and crushed slightly
  • 1/2 cup small marshmallows
  1. Mix all ingredients in a bowl. Chill.
Makes 4 servings

Calories 168
Sodium 350mg
Potassium 75mg
Carbs 37g
Fiber .5g
Sugars 9g

Impossibly Easy Chicken Pot Pie

A Betty Crocker classic :)

  • 1 2/3 cups Green Giant Broccoli, cauliflour, and carrot mix
  • 8 oz chicken tenderloins, cooked, cut up/shredded
  • 1 can (10 3/4 ounces) 99% fat free condensed cream of chicken soup
  • 1 cup Bisquick Heart Smart mix
  • 1/2 cup Almond Breeze Original Milk
  • 1 egg beater (1/4 cup)
  1. Heat oven to 400ºF. Mix vegetables, chicken and soup in ungreased glass pie plate (9 inch).
  2. Stir together remaining ingredients with fork until blended. Pour into pie plate.
  3. Bake 30 minutes or until golden brown.
Makes 4 servings

Calories 215
Fat 4g
Sat Fat .5g
Mono fat 1g
Cholesterol 38mg
Sodium 900mg
Potassium 90mg
Carbs 31mg
Fiber 1g
Sugars 4g
Protein 16g