Sunday, February 27, 2011

Thai Chicken Pizza

My healthy/easy pizza dough: (or use a premade crust)
  • 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).

  • 1/4 cup smooth natural peanut butter (I used prepared PB2, way fewer calories)
  • 3 tablespoons water
  • 2 teaspoons reduced-sodium soy sauce
  • 2 teaspoons rice vinegar
  • 2 teaspoons minced fresh ginger
  • 1 tbsp garlic powder
  • 8 ounces chicken tenderloins, cooked
  • 1 red bell pepper, diced
  • 2 slices 2% mozzarella cheese, torn 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. Move oven rack in the lowest position; preheat to 450 degrees F.
  5. Meanwhile, whisk peanut butter (Pb2), water, soy sauce, vinegar, ginger and garlic in a small bowl until well combined.
  6. Heat cooking spray in a medium nonstick skillet over medium-high heat. Add chicken and cook, stirring, until cooked through, 2 to 4 minutes. Transfer to a medium bowl. Add bell pepper and 1 tablespoon of the peanut sauce to the chicken; toss to combine. Cook until peppers are slightly soft.
  7. Remove the crust from the oven; spread evenly with the remaining peanut sauce. Top with the chicken mixture, then sprinkle with cheese. Return the pizza to the oven and bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes.
  8. Cut pizza into 6 slices
Makes 3 servings (2 slices each)

Nutrition (w/ PB2)
Calories 328
Fat 7.5g
Sat Fat 2g
Mono 2g
Cholesterol 50mg
Sodium 1210mg
Potassium 140mg
Carbs 45g
Fiber 2g
Sugars 6g
Protein 25g

Fish Sandwiches with Cilantro Lime Dressing

This sounded tastier in the recipe than it really was...but it wasn't bad.

  • 3 Tilapia fillets (up to 4oz, but mine were about 2.7oz)
  • 1 TBSP white flour
  • 1 TBSP cornmeal
  • 3 TBSP Miracle Whip Free
  • 1 TBSP dried Cilantro
  • 1 TBSP Lime juice
  • 2 tsp Chili Powder
  • 2 tsp garlic powder
  • 3 Hamburger buns (I use Sugar Free wheat)
  • Lettuce and tomato

  1. Mix flour and cornmeal in a bowl with some seasoning salt and dredge fish fillets in the mixture. Pan fry on med-high heat with cooking spray.
  2. Place on a toasted bun with lettuce and sliced tomatoes.
  3. Combine some mayo with Cilantro, a bit of lime juice, add chili powder and minced garlic, and spread on sandwich before serving.
Makes 3 sandwiches

Nutrition
Calories 200
Fat 2g
Sodium 420mg
Cholesterol 37mg
Carbs 26g
Fiber 4g
Protein 21g

Buttermilk Oven Fried Chicken Legs

  • 1/2 cup nonfat buttermilk, (I used 1/2 cup almond milk with a tsp of lemon juice mixed in to make "sour milk")
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1 teaspoon hot sauce (tobasco)
  • 4 or 5 chicken legs (depending on size) skin removed
  • 1/2 cup whole-wheat flour
  • 2 tbsp crushed corn flakes (1/4 cup uncrushed), or use sesame seeds
  • 1 1/2 teaspoons paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon baking powder
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • Olive oil cooking spray

  1. Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
  2. Preheat oven to 425 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
  3. Whisk flour, corn flakes, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place chicken in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
  4. Bake the chicken until golden brown and no longer pink in the center (about 40-45 mins for me)
Tips:
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1/2 tablespoon lemon juice or vinegar to 1/2 cup milk.
MAKE AHEAD TIP: Marinate the chicken for up to 8 hours.

Makes 4 servings (about 5 oz leg per serving)

I adjusted calories to compensate for the discarded flour and marinade (which was about 1/2!)

Nutrition
Calories 182
Fat 6g
Sat Fat 2
Poly 1g
Mono 35g
Cholesterol 100mg
Sodium 880mg
Potassium 28mg
Carbs 7g
Fiber .5g
Protein 26g

Wednesday, February 23, 2011

Pina Colada Cheesecake Pie

This was actually really good. Next time I'll use 1/2 the amount of Rum extract though...it was strong.


Crust:

*Feel free to use a premade graham cracker crust, or the traditional Nilla wafer/Graham cracker variety. I just thought this would be tasty, and it was!


  • 1.5 cups Cinnamon Toast Crunch cereal (before crushing), crushed
  • 1.5 TBSP margarine, melted

Filling:


  • 3 8oz pkgs Fat Free Philly Cream Cheese, softened
  • 3 egg beaters (3/4 cup)
  • 1 8 oz can crushed pineapple or tidbits, drained
  • 2 c. splenda (1 cup if you're using sugar) *See note*
  • 1 c. fat free sour cream
  • 2 tsp. rum extract (Strong! I'll only use 1tsp next time!)
  • 2 tsp. coconut extract

Optional toppings:

  • Cool Whip FREE
  • Flaked Coconut

  1. Heat oven to 350 degrees.
  2. In a food processer, ground the cereal into crumbs, then add melted margarine.
  3. Press into bottom and sides of 9 inch springform pan. Bake 10 minutes; then cool. (It helps if you loosely pack it at first, then take it out after 3 minutes and pack it firmer when it's less sticky.)
  4. In large bowl, beat cream cheese, egg beaters, and splenda. Stir in drained pineapple, sour cream, rum and coconut extracts into cream mixture. Pour into crust.
  5. Bake in preheated oven 50 to 55 minutes or until set.
  6. Cool to room temperature then refrigerate until chilled.
  7. Top with whipped cream and/or Coconut. I hate coconut so I just did whipped cream (pictured)

Makes 6 servings


Nutrition (w/o toppings)
Calories 216
Fat 2g
Sat Fat .5g
Cholesterol 18mg
Sodium 925mg
Potassium 65mg
Carbs 24g
Fiber 1g
Sugars 12.5g
Protein 18g

*Note: I've been baking with Splenda for YEARS. It does NOT measure cup for cup like it claims when it's baked.




Saturday, February 12, 2011

Strawberry Milkshake

Tasted more like a smoothie...

  • 1 cup Breyer's Fat Free vanilla ice cream
  • 1 cup fresh strawberries
  • 1/4 cup ice (about 3 cubes)
  • 1/4 cup original Almond Breeze almond milk
  • 1 TBSP splenda
  1. Place all ingredients in a blender and blend!
  2. Optional: top with whipped cream, strawberry syrup or a fresh strawberry.
Makes 1 serving
Nutrition
Calories 235
Fat 5g
Sat Fat 2g
Cholesterol 10mg
Sodium 156mg
Potassium 300mg
Carbs 49
Sugars 36g
Protein 7g

Pork Diane

  • 1 TBSP water
  • 1 TBSP Worcestershire sauce
  • 1 TBSP lemon juice
  • 1 TBSP Dijon-style mustard
  • 4 4-ounce boneless pork chops (mine were ~3.8oz)
  • 1/2 to 1 tsp lemon-pepper seasoning
  • Cooking spray
  • 1 TBSP snipped fresh chives, parsley, or oregano
1. For sauce, in a small bowl stir together the water, Worcestershire sauce, lemon juice, and mustard; set aside.

2. Trim fat from chops. Sprinkle both sides of each chop with lemon-pepper seasoning. In a 10-inch skillet heat cooking spray over medium heat. Add chops and cook covered for 8 to 12 minutes or until pork juices run clear (160 degrees F), turning once halfway through cooking time. Remove from heat. Keep covered to keep warm.

3. Microwave sauce for 20-30 seconds. Pour sauce over chops. Sprinkle with oregano.

Makes 4 servings

Nutrition (based on 3.8 oz)
Calories 126
Fat 4g
Sat Fat 1.5g
Cholesterol 52mg
Sodium 440mg
Protein 22g

Monday, February 7, 2011

Pizza Spaghetti Casserole

  • 8 oz Healthy Harvest wheat spaghetti (or any kind of pasta!)
  • 1 jar pizza sauce (I make my own using)
  • 1 can Hunt's Tomato sauce (basil or italian flavored)
  • 1 can diced tomatoes
  • 1 TBSP each: garlic powder, minced onion, italian seasoning, and then 1 tsp seasoning salt.
  • 1 small can sliced mushrooms
  • 2 links italian turkey sausage
  • 1/4 cup sliced black olives (I left this out b/c I hate them!)
  • 3/4 cup fat free shredded mozzarella cheese
  • Optional: additional mozzarella or parmesan for topping
  1. Heat oven to 350º. Cook pasta as directed on package; drain. Cook sausage (casings removed) in skillet, stirring frequently, until no longer pink; drain.
  2. Mix pasta, sausage, pasta sauce, (olives), shredded cheese and mushrooms in 2 1/2-quart casserole.
  3. Cover and bake about 30 minutes (or until hot). Sprinkle with additional cheeses if desired.
Makes 4 servings

Nutrition
Calories 316
Fat 6g
Sat Fat 1g
Poly 1.5g
Cholesterol 30mg
Sodium 845mg
Potassium 158mg
Carbs 49g
Fiber 7g
Sugars 2g
Protein 24g

Friday, February 4, 2011

Frozen Rocky Road Cheesecake

  • 6 Reduced Fat Oreo cookies, twisted open and broken in half
  • 1/4 cup Almond Breeze (Almond milk, can also use skim!)
  • 2 pkgs Fat Free cream cheese
  • 2 cups Cool Whip FREE
  • 1 Hershey's Special Dark Chocolate Candy Bar (divided)
  • 3/4 cup mini marshmallows
  • 1/2 cup splenda
  • (1/3 cup peanuts- i omitted this)
  1. MICROWAVE 8 "squares" of the chocolate bar in small microwaveable bowl on HIGH 1 min; stir until chocolate is completely melted. Set aside.
  2. BEAT cream cheese, splenda and milk in large bowl with electric mixer on medium speed until well blended. Add melted chocolate; mix well. Gently stir in whipped topping, marshmallows ( and peanuts.) Coarsely chop remaining 4 chocolate squares; stir into cream cheese mixture.
  3. Arrange the oreo halves in the bottom of a 9in pie pan. Pour cream cheese mixture over the cookies.
  4. Freeze until firm (a few hours). Thaw before servings.
  5. Feel free to top with additional cool whip, chocolate or caramel syrup. (Jeremy does!)
Makes 6 servings

Nutrition (w/o nuts)
Calories 212
Fat 3.5g
Sat Fat 2g
Cholesterol 13mg
Sodium 170mg
Carbs 31g
Fiber 1g
Sugars 14g
Protein 10g

Wednesday, February 2, 2011

Beef and Potato Tortilla Bake

  • 1 pound extra lean ground beef
  • 1 box (4.7 oz) Betty Crocker® au gratin potatoes
  • 3 cups hot water
  • 1 can Fiesta Corn (or Mexicorn)
  • 1 /2 cup fat free shredded cheddar
  • chili powder and seasoning salt to taste
  • Coarsely crushed baked tortilla chips, optional

  1. Cook beef in 10-inch skillet over medium heat, stirring occasionally, until beef is brown; drain.
  2. In a 12x8 baking dish sprayed with cooking spray, stir in Potatoes, Sauce Mix and hot water until sauce is dissolved. Stir in cooked meat, cheese, and corn.
  3. Bake 20 minutes, uncovered. Remove from oven and let stand for 5 minutes for sauce to thicken.
  4. Sprinkle with tortilla chips (if desired) immediately before serving.
Makes 4 servings

Nutrition (w/o chips)
Calories 309
Fat 5.5g
Sat Fat 1.5g
Cholesterol 68mg
Sodium 1366mg
Carbs 38g
Fiber 3g
Sugars 5.5g
Protein 33g

Heath Toffee Cookie Bars

A really satisfying, CHOLESTEROL FREE treat!

  • 1/2 cup margarine, softened
  • 3/4 cup unpacked brown sugar
  • 1 egg beater
  • 1/2 teaspoon vanilla
  • *1 cup all-purpose flour
  • 1/8 teaspoon salt
  • 3/4 cup semisweet chocolate chips
  • 3 TBSP Heath toffee pieces (baking aisle)
  1. Preheat oven to 375 degrees F. In a large mixing bowl beat butter with an electric mixer on medium to high speed for 30 seconds. Add the brown sugar, egg, and vanilla. Beat until combined, scraping sides of bowl. Beat in flour and salt until combined.
  2. Spread dough evenly in a 13x9 inch baking pan sprayed with cooking spray. Bake for about 18 minutes or until edges begin to brown and surface is dry. Remove from oven and immediately sprinkle with chocolate pieces. Cover with a cookie sheet or foil and let stand about 2 minutes or until chocolate is softened; spread evenly with a rubber scraper (or leave it, it's just a different look!). Sprinkle with toffee pieces.
  3. Let cool in pan on wire rack 30 minutes. Cut into 12 bars.
Makes 12 cookies

Nutrition
Calories 202
Fat 9g
Sat Fat 4g
Poly 2g
Mono 1g
Cholesterol 1mg
Sodium 95mg
POtassium 52mg
Carbs 34g
Sugars 18g
Protein 1.5g

Tuesday, February 1, 2011

Stromboli

Next time I'm going to try this recipe with ricotta and turkey sausage!

  • 1 lb. refrigerated pizza dough
  • 1/2 cup tomato sauce (Hunt's- you can get roasted garlic or tomato basil flavored)
  • Basil, oregano, italian seasoning to taste, if desired
  • 1 fat free cup KRAFT Finely Shredded Mozzarella cheese
  • 48 slices Turkey Pepperoni (Hormel)
  • 2 TBSP egg beaters
  • 1/2 TBSP water
  1. HEAT oven to 400ºF.
  2. Roll out the dough on wax paper and DIVIDE into 4 rectangles.
  3. SPREAD 2 Tbsp. tomato sauce onto each dough rectangle, leaving 1-inch border around all sides. Top one side of each rectangle with 1/4 cup cheese, 12 pepperonis, and seasonings. Fold over each rectangle, and pinch edges and ends together to completely enclose filling. (I used a fork to make the edges pretty!)
  4. PLACE on baking sheet covered with cooking spray. Mix egg beaters and water; brush onto dough.
  5. BAKE approx. 18 min. or until golden brown and crisp.
Makes 4 pockets

Nutrition (per stromboli)
Calories 344
Fat 6g
Sat Fat 2g
Poly 1g
Cholesterol 33mg
Sodium 1620mg
Potassium 90mg
Carbs 50g
Fiber 2g
Sugars 7g
Protein 24g