Friday, November 30, 2012

Thai Coconut Chicken

  • cooking spray
  • 1 lb chicken breasts or tenderloins, cut into bite-size pieces
  • 1 tsn lime juice
  • 1 tsp ginger
  • 1 tsp garlic powder
  • 1 tsp salt
  • 2 TBSP chopped jalapenos
  • 1 tsp cilantro
  • 1 cup coconut milk (international food aisle)
  • 1 tsp brown sugar no calorie substitute (or 1 tsp stevia/splenda)
  • 1 TBSP soy sauce
  • 1 cup sugar snap pea pods (I didn't have this, so I used cauliflower.  You could also use frozen asian vegetable mix)
  • 1 medium green bell pepper, cut into 1-inch cubes (left this out)
  • 1 medium tomato, chopped
  • 1 tablespoon chopped fresh basil leaves
  • Hot cooked jasmine or white rice, if desired 
  1. In nonstick wok or 12-inch nonstick skillet, heat cooking spray over high heat. Add chicken; stir-fry 2 to 3 minutes or until chicken is no longer pink in center. Add lime juice, ginger, garlic, jalapenos and cilantro; stir-fry 1 minute.
  2. Pour coconut milk over chicken. Stir in brown sugar substitute, salt, soy sauce, pea pods/veggies and bell pepper. Reduce heat to medium. Simmer uncovered 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender. Stir into tomato.
  3. Spoon into shallow serving bowls; top with basil. Serve with rice.Makes 4 servings

    Nutrition (w/o rice)
    1/3 cup rice adds 100 calories.
    Calories 175
    Fat 7g
    Sat Fat 6g
    Cholesterol 65mg
    Sodium 1070mg
    Potassium 171mg
    Carbs 7g
    Sugars 2g
    Protein 22.5g

Skillet Chicken Parmesan

  • 3/4 cup Heart Smart Bisquick mix
  • 1 teaspoon Italian seasoning
  • 2 tablespoons grated Parmesan cheese
  • 1 eggbeater (1/4 cup)
  • 1 lb chicken tenderloins
  • cooking spray
  • 1 small can tomato sauce (oregano flavored is nice)
  • garlic and salt to taste
  • 1 2-3 slices part skim mozzarella, torn into pieces (optional, I was out and the recipe was fine without it).
  1. In shallow dish or pie plate, mix Bisquick mix, Italian seasoning and Parmesan cheese. In another shallow dish or pie plate, pour egg beater. Coat chicken with Bisquick mixture, then dip into egg beater, and coat again with Bisquick mixture.
  2. In 12-inch nonstick skillet, heat cooking spray over medium heat. Add chicken; cook 4 to 6 minutes, turning once, until golden brown. Cover; cook 8 to 10 minutes longer, turning once, until juice of chicken is clear when center of thickest part is cut. Remove from skillet to plate.
  3. Add tomato sauce and remaining seasonings sauce to skillet. Place chicken on top of sauce. Sprinkle with cheese, if desired. Cover; cook 2 to 3 minutes.

    Makes 4 servings. Pic looks ugly, but I promise it was very good!

Nutrition (without mozzarella on top)
Calories 171
Fat 4g
Sat fat 1g
Monosat fat 1.5g
Cholesterol 59mg
Sodium 506mg
Potassium 107mg
Carbs 12g
Fiber .5g
Sugars 2g
Protein 24g

Saturday, November 24, 2012

Deep Dish Pizza Casserole


  • 1/2 lb extra lean ground beef
  • 1/2 lb Italian turkey sausage sausage
  • minced onions (or use real onions)
  • 1/2 cup flour
  • 1/2 cup mushrooms
  • 1 8oz can tomato sauce
  • 1/4 cup reduced fat Parmesan cheese
  • 1 cup fat free shredded cheddar or mozzarella cheese
  • 1/2 tsp salt
  • dash black pepper
  • 1/2 cup unsweetened almond milk
  • 1/4 cup egg beaters
  • 1 tsp garlic salt
  • 1 tsp oregano
  • 1 tsp basil

  1. Preheat oven to 350. 
  2. Brown hamburger, sausage, onion, and mushrooms. Drain well. 
  3. Add garlic salt and oregano, salt, pepper, and basil. 
  4. Add pizza sauce. Stir well. 
  5. Spray an 8x8 inch pan with cooking spray. 
  6.  Sprinkle shredded cheese over bottom of it. Spread meat mixture over the cheese. 
  7.  In mixing bowl, add eggs, milk, flour, and more garlic salt. Pour over meat in pan.
  8. Sprinkle parmesan cheese over batter.
  9.  Bake 35 minutes. 
Makes 4 servings (pardon my ghetto paper plates!  I'm a busy mom!)

Nutrition
Calories 231
Fat 8g
Sat Fat 3g
Cholesterol 58mg
Sodium 1900mg
Potassium 132mg
Carbs 14.5g
Fiber 1.5g
Sugars 2g
Portein 25g

Mini Pumpkin Ice Cream Cutie Pies

  • 2 Mini Fillo Shells (frozen food aisle)
  • 2 tbsp Dreyers Double Churned Ice Cream (Seasonal)
  • 2 TBSP Fat Free Reddi Whip Topping
  1. Scoop 1 TBSP ice cream into each fillo shell and top with Reddi Whip.

    Makes 1 serving
Nutrition 
Calories 52
Fat 1.5g
Sat Fat .5g
Cholesterol 6mg
Sodium 34mg
Potassium 5.5mg
Carbs 9g
Sugars 4g
Protein 1g

Saturday, November 17, 2012

Oven Fried Fish Sticks

  • 1 lb tilapia (or other fish.  You can use swai or cod), cut into strips
  • 1 cup of corn flakes
  • 1 tbsp Louisiana style fish fry (or just use seasoned corn meal)
  • salt & pepper to taste
  1.  Preheat the oven to 450.
  2. Crush the cornflakes in a food processor or a magic bullet (or just do it by hand).
  3. place the corn flakes, fish fry, salt and pepper in a bowl and stir to mix.
  4. Spray a cookie sheet with cooking spray.  Dip the fish pieces in the breading mixture and pat the breading onto the fish nice and thick (you still won't use it all), and place the fish on the cookie sheet.
  5. Spray the fish again with cooking spray, and bake for 15 minutes.
Makes 4 servings

Nutrition
Calories 128
Fat 2.5
Sat Fat 1g
Cholesterol 40mg
Sodium  166mg
Potassium 11mg
Carb 7g
Sugar 1g
Protein 20.5

Saturday, November 3, 2012

Mexican Corn Shepherd's Pie

  • 1lb extra lean ground beef
  • 1 can Fiesta Corn (or Mexicorn), drained
  • 1 can cream style corn
  • 1 pouch instant mashed potatoes flakes 
  • 2 cups water
  • 1 TBSP minced onion
  • Home made taco seasoning: 1 TBSP each chili powder, garlic powder and 1 tsp seasoning salt.
  1. Preheat the oven to 350.
  2. Brown the beef and minced onion in a skillet sprayed with cooking spray.
  3. Meanwhile, microwave 2 cups of water until boiling.  Pour the mashed potato flakes and the boiling water in a bowl and stir.  Return to the microwave for 3-4 minutes.
  4. Drain the beef and return to the pan.  Stir in the taco seasoning spices.  Add the fiesta corn and the cream style corn and stir.  
  5. Spray a rectangular cooking pan with cooking spray.  Pour in the meat mixture.
  6. Scoop the mashed potatoes on top of the meat mixutre and smooth with a spoon or spatula.
  7. Bake 12-15 minutes or until bubbling, then broil for 3 minutes to brown.
Makes 5 servings

Nutrition
Calories 245
Fat 5g
Sat Fat 1.5g
Cholesterol 56mg
Sodium 100mg
Potassium 95mg
Carbs 32g
Fiber 5g
Sugars 8.5g
Protein 23.5g

Friday, October 26, 2012

Southwest Chicken & Corn Chowder

Adapted from a Hungry Girl recipe.

  • 1 lb chicken breast or tenderloins
  • 3.5 cups of water
  • 2 Chicken bullion cubes
  • 1 14.5 oz can of cream corn
  • 1 14.5 oz can of navy beans
  • 1/2 cup mashed potato flakes
  • 1/2 cup Almond Breeze, Unsweetened almond milk
  • 2 TBSP chopped jalepeno peppers
  • 1 TBSP minced onion
  • 1 tsp garlic powder
  • 1/2 tsp cumin
  • 2 TBSP cilantro
  • 1/2 tsp each salt & pepper
  1. Cut the chicken into pieces and boil in the 3.5 cups of water for 12-15 minutes.  Remove the chicken with a fork and cool.  Keep the water/broth.
  2. While the chicken cools, add the bullion cubes, corn, beans, peppers, potato flakes, milk and spices to the pot and bring to a simmer.
  3. Once the chicken is cool enough to handle, shred it into pieces and add it to the pot.
  4. Simmer until warm and thick.
Makes 5 servings

Nutrition
Calories 200
Fat 1g
Cholesterol  45mg
Sodium 1442mg
Potassium 256mg
Carbs 24g
Fiber 7g
Sugars 4.5g
Protein 24g

Sunday, October 14, 2012

Chicken & Rice Divan

  • 1 lb chicken breasts or tenderloins
  • Water called for on brown rice package for 1 cup uncooked rice
  • 2  tablespoons Dijon mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1  cup uncooked rice
  • 3 cups broccoli or broccoli cauliflower mix
  • 1/2 cup shredded Cheddar (fat free)

  1. Spray skillet with cooking spray.  Add chicken; cook 1 to 2 minutes on each side or until browned.
  2.  Remove chicken from skillet. Add water, mustard, salt and pepper to skillet; stirring with wire whisk until blended. Heat to boiling. Stir in rice; return to boiling. Place chicken pieces and broccoli over rice. Reduce heat to low; cover and simmer about 10 minutes or until most of liquid is absorbed and juice of chicken is clear when center of thickest part is cut (170°F).
  3. Sprinkle with cheese; cover and let stand 5 minutes.

    Makes 4 servings

    Nutrition
    Calories 293
    Fat .5g
    Cholesterol 54g
    Sodium 435mg
    Potassium 132mg
    Carbs 39g
    Fiber 1.5g
    Sugars 1.5g
    Protein 30g

      

Saturday, September 29, 2012

Strawberry Banana Yogurt "Froothies"

I like to call these frozen fruit bars "froothies", because they taste like a frozen smoothie (which is basically what they are).  These are fat free and cholesterol free. I made these for Sebastian. You can use any fruit.  I used:

  • 1 medium frozen banana
  • 1 cup sliced strawberries
  • 1/2 cup prepared Crystal Light (you can use juice, but I feel it adds unnecessary sugar and calories)
  • 1/2 cup light/fat free strawberry yogurt
  • optional: if you like them sweeter, add a little Steevia/Truvia
  1. Blend all ingredients in a blender until liquified.
  2. Pour into popcicle molds.  (If you don't have molds use cups and put kabob sticks in them.
  3. Freeze several hours until solid. (If you try to remove them too early, the stick will come out of the bars!
Makes 7 bars


Nutrition
Calories 30
Sodium 13mg
Potassium 128mg
Carbs 6.5g
Fiber 1g
Sugars 4g
Protein 1g


Tuesday, August 28, 2012

Peanut Butter Cheesecake Brownies

The original recipe had 755 calories per brownie!  I made some changes to reduce the calorie, fat, and cholesterol content.  Feel free to make it the full fat way...

  • 1 box Sugar Free brownie mix (Pillsbury)
  • 1/2 can Diet Coke
  • 1 8oz tub Fat Free Cream Cheese
  • 1/2 cup (prepared) PB2 (defatted, powdered peanut butter used instead of real peanut butter)
  • 1 10oz can fat free sweetened condensed milk
  • 1/2 bag chocolate chips
  • 2 TBSP Cool Whip Free
  • 5 miniature Reese's peanut butter cups, chopped
  1. Preheat the oven to 350.
  2. Prepare the brownie mix according to package instructions using 1/2 can of diet coke instead of the water, eggs, and oil called for on the box.
  3. Spray an 8x12 pan with cooking spray, and pour in brownie mix.
  4. Blend cream cheese until smooth.  Prepare the pb2 according to the package instructions with water.  Pour the PB2 and the sweetened condensed milk into the mixing bowl and mix thoroughly.
  5. Pour cheesecake mixture over brownie batter (it will blend together some, so feel free to "swirl" it a bit with a knife).
  6. Bake 40-45 minutes.  Cool for 30 minutes on the counter, and then 30 minutes in the refrigerator.
  7. After cooling, place chocolate chips in a bowl and stir in 2 TBSP of Cool Whip FREE.  Microwave at med-high power for 30 seconds at a time, stopping to stir in between, until spreadable.
  8. Spread the melted chocolate over the cheesecake, and then sprinkle with chopped Reese's chunks.
  9. Refrigerate until chocolate solidifies.
Makes 15 brownies.

Nutrition
Calories 261
Fat 7.5g
Sat Fat 3.5g
Cholesterol 6mg
Sodium 226mg
Carbs 49g
Fiber 3g
Sugars 18g
Protein 6g

Friday, August 24, 2012

10% off Zumba wear coupon code

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Totally random post, but: 

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Friday, June 22, 2012

Fudgy Cookie Dough Oreo Brownie Bars

WOW, these were good (and easy)... Originally a recipe from pinterest, but I "healified" it and about halved the calories and fat!

  • 1 package Jumbo Chocolate Chip Cookies (presliced)
  • 10 reduced fat Oreos
  • 1 package sugar-free Pillsbury fudge brownie mix
  • 3/4 can diet coke
  1. Preheat oven to 350. 
  2. Press the 12 cookies into the bottom of a sprayed rectangular baking pan, making a flat "crust" layer.
  3. Twist the Oreo's apart and lay Oreo halves on top of the cookie dough layer.
  4. Mix the brownie mix and the diet coke together with a mixer until well blended.  Pour over the oreo layer.  
  5. Bake for 35-38 minutes.

    Makes 15 bars.
Nutrition
Calories 225
Fat 9.5g
Sat Fat 3g
Mono Fat 2.5g
Cholesterol 4g
Sodium 200mg
Potassium 14mg
Carbs 40g
Fiber 2.5g
Sugars 13g
Protein 2g

Saturday, June 9, 2012

Eggplant Parmesan

The nutrition on this is going to be tricky, since my husband won't eat vegetarian...SO I had to make meatsauce for him, but I normally would only eat vegetarian sauce (I'm not vegetarian, I just don't like the extra calories usually).  So...I'll break the nutrition down in parts.

First, the eggplant:
  • 1 eggplant
  • 2/3 cup Panko bread crumbs (you won't use it all)
  • 1 egg beater
  • 1 TBSP flour
  • salt, pepper, and seasonings

    My home made sauce (I usually do it WITHOUT the meat):
  • 1 14 oz can diced tomatoes
  • 1 small can tomato sauce
  • 1 TBSP each: garlic powder, minced onion, seasoning salt.
  • 1 tsp: pepper and chili powder
  • (optional) 1 small can mushrooms
  • (optional) 1lb extra lean ground beef
Pasta:  I use 4.5oz Fiber Gourmet reduced calorie pasta to make 3 servings of pasta.   It's 130 calories and 18g of fiber per 2 oz serving! It's good too.

Other optional toppings:
  • Parmesan cheese
  • Mozzarella cheese
  1. Prepare the sauce by placing tomatoes, tomato sauce, and spices in a blender and blending until liquified. Add mushrooms (and/or browned beef.  I trust you know how to brown beef).
  2. Peel and slice eggplant into medallions, then toss slices in a bag with 1 TBSP flour.  Shake well to coat. 
  3. Heat a skillet to medium-high heat and spray with cooking pray.  Also, preheat the oven to 400.
  4. Dip the floured slices in the egg beaters and shake off excess, then dip into the bread crumbs.
  5. A few pieces at a time, brown them on both sides in the skillet, then placed them on a sprayed cookie sheet, and bake for 20 minutes.
  6. Meanwhile, prepare the pasta according to the package directions.
  7. When the eggplant is finished, now is the time when you would (if using mozzarella) melt the mozzarella on top of the pieces.  I use reduced fat slices torn into pieces, then place it back in the still warm oven for a couple of minutes while I got the pasta ready.
  8.  Place the pasta on plates, top with meat (or tomato) sauce, a sprinkle of parmesan, and then the eggplant slices.
     
  Eggplant only nutrition (makes 3 servings)

Calories: 80
 Fat .5g
Sodium 42g
Potassium 328mg
Carbs 15g
Fiber 4g
Protein 4g





Meat sauce (makes 5 servings). Usually my vegetarian sauce makes 4 servings at about 25 calories each.
Calories 125
Fat 3g
Sat Fat 1g
Cholesterol 52mg
Sodium 252mg
Potassium 108mg
Carbs 3.5g
Fiber 1g
Protein 21g

Pasta (1.5 oz dry). Box serving size is 2oz.
Calories 98
Sodium 90mg
Carbs 31
Fiber 15g
Sugars 1.5
Protein 5g

Total calories with eggplant, meat sauce, pasta, mozzarella, parmesan: 339
Total calories with eggplant, tomato sauce, pasta, mozzarella, parmesan: 229

Friday, June 8, 2012

Caramel Toffee Poke Cake

  • 1 box sugar free yellow cake mix
  • 1 can diet coke
  • 1/3 cup sugar-free caramel sauce (ice cream topping)
  • 2 TBSP Heath toffee bits
  1. Preheat the oven according to the box's instructions.
  2. Pour diet coke into the cake mix and mix until blended, scraping down the sides as necessary.
  3. Cook according to package instructions, remove from oven, and allow to cool slightly.
  4. Poke holes in the cake with a wooden handle (I used the handle of my rubber scraper from step 2.)
  5. Pour caramel by spoonfuls into the holes, and then spread the remaining topping in a thin layer (like a glaze) over the top of the cake. 
  6. Poke a little bit of toffee down into each hole, and then sprinkle some over the top for garnish.
  7. Cut cake into 4x3 rows.  Serve topped with some fat free reddi whip or a dollop of fat free vanilla ice cream for a GOOEY, guilt free dessert.

    Makes 12 servings.
I couldn't wait to taste test it before I took the picture...
Nutrition
Calories 153
Fat 4g
Sat Fat 2g
Cholesterol 1mg
Sodium 308mg
Carbs 36g
Fiber 1g
Sugars 1.5g
Protein 1g

Friday, May 18, 2012

Cookie Dough Surprise Brownies


  • 1 Box Sugar Free chocolate cake mix (like Pillsbury makes)
  • 1 can diet coke (or other diet soda, or club soda)
  • 6 pre cut (large size) peanut butter or chocolate chip cookies, cut into 4 quarters and flattened to 3/4 inch thickness or so
  1. Preheat the oven to 350, and spray or line 2 cup cake pans. 
  2. Mix the soda and cake mix thoroughly, and then pour into cup cake rounds.
  3. Place a cookie dough chunk in the middle of each muffin cup, smoothing the cake batter over the top of each piece to enclose it.
  4. Bake according to cake box directions, and enjoy!
  5. You can top them with reddi whip, frosting, sugar-free caramel sauce, whatever!

    Makes 24 cupcakes
Nutrition (per cupcake)
Calories 95
Fat 1.5g
Sat Fat .5g
Sodium 265g
Potassium 5.5mg
Carbs 20g
Fiber .5g
Sugars 6g
Protein 3g


Wednesday, April 11, 2012

Sausage Pepper Parmisiana

I concocted this in an attempt to duplicate Jeremy's favorite dish to order in an Italian restaurant. (Healithified of course). I make my sauce from scratch, so feel free to use jarred sauce.

Sauce (You won't use all of it)
  • 1 14 oz can diced tomatoes
  • 1 small can tomato sauce
  • 1 tbsp each: garlic, minced onions, seasoning salt
  • 1 tsp chili powder

the rest:

  • 3 oz whole wheat, high fiber pasta
  • 3 links italian turkey sausage
  • 1/3-1/2 cup jarred roasted peppers
  • 1 small can mushrooms

Toppings:

  • 2-3 slices 2% reduced fat mozzarella cheese
  • 2-3 TBSP reduced fat parmesan
  1. Place all the sauce ingredients in a blender and blend until smooth.
  2. Prepare spaghetti according to box instructions.
  3. Heat a skillet coated with cooking spray to med-high heat. Cook the sausage in the pan, cutting it into slices when it's mostly cooked. Drain.
  4. Sautee roasted peppers and mushrooms on the skillet until heated through.
  5. Assemble: 1 oz pasta, sausage, pepper/mushroom mixture, and then tomato sauce.
  6. Top with mozzarella cheese and microwave 30 seconds to melt cheese. Top with parmesan.

Makes 3 servings

Nutrition
Calories 287
Fat 11g
Sodium 882mg
Cholesterol 58mg
Carbs 25g
Fiber 3g
Protein 22g


Saturday, March 10, 2012

Oreo Grasshopper Ice Cream Sandwich cake


Oh...my...GOODNESS this was heavenly and EASY. So I made some modifications to this recipe to make it 1. healthier, 2. tastier, and 3. more colorful. :) The original recipe called for regular ice cream sandwiches. I used grasshopper ice cream sandwiches to make it prettier and because I love mint chocolate chip ice cream! I will experiment in the future with different flavors.



  • 12 grasshopper ice cream sandwiches (Bluebunny)
  • 1 tub Cool Whip FREE
  • 1 package (4 serving size) sugar-free chocolate instant pudding
  • 1/4 cup Nutella, (I used Kroger brand because it's lower calorie)
  • 8 reduced fat oreo cookies, chopped into pieces (not ground into powder)
  • Optional: 2 drops of green food coloring
  1. Pour nutella into medium bowl. Whisk in 1 cup Cool Whip. Add dry pudding mix; stir 2 min.
  2. Arrange 4 ice cream sandwiches, side-by-side, on 24-inch-long piece of foil; top with half the Cool Whip/Nutella mixture. Repeat layers. Top with remaining sandwiches.
  3. If using food coloring, add it to the remaining Cool Whip. I did this to make the frosting match the ice cream in color. Frost top and sides with remaining Cool Whip; press chopped cookies into Cool Whip on top and sides of cake. Bring up foil sides; double fold top and ends to loosely seal packet.
  4. Freeze 4 hours.

Makes 12 servings

Nutrition
Calories 238
Fat 6g
Sat Fat 2.5g
Cholesterol 5mg
Sodium 234mg
Potassium 105mg
Fiber 1g
Sugars 19g
Protein 3.5g

Saturday, March 3, 2012

Sweet Potato Chips

  • 1 sweet medium potato, peeled
  • cooking spray
  • 1 tsp truvia
  • 1 tsp cinnamon
Preparation:
  1. Preheat the oven to 375°F.
  2. With a V-slicer or mandoline, cut the potato into very thin slices.
  3. Spray 2 baking sheets with cooking spray.
  4. Arrange the potato slices on the baking sheets in a single layer. Coat the slices lightly with cooking spray.
  5. Bake for 7 minutes, or until barely starting to brown. Turn the potato slices over and return to the oven. Bake until lightly browned, about 7 to 10 minutes (closer to 10, but watch because they burn easily)
  6. Let cool completely and the sprinkle or toss with cinnamon and sugar.

Makes 2 servings

Nutrition
Calories 69
Sodium 9mg
Potassium 133mg
Carbs 16g
Fiber 2g
Protein 1g

Pork Chops with Dijon Mustard Sauce

  • 4 boneless pork chops (about 4oz each)
  • 1 can cream of mushroom soup (I used cream of chicken)
  • 1 small can sliced mushrooms (about 1 cup) or use fresh
  • 1 TBSP dijon mustard
  • 1 TBSP lemon pepper seasoning
  • 1/2 tsp salt

Directions

  1. Season the pork with the lemon pepper and salt.
  2. Heat a 10-inch skillet over medium-high heat and spray with cooking spray. Add the pork and cook until well browned on both sides.
  3. Mix the remaining ingredients in a bowl to make mushroom dijon sauce.
  4. Add the sauce to the skillet. Reduce the heat to low.
  5. Cover and cook for 10 minutes or until the pork is cooked through.

Makes 4 servings

Nutrition
Calories 166
Fat 5.5g
Sat Fat 2g
Cholesterol 59mg
Sodium 600mg
Potassium 12mg
Carbs 5g
Fiber 1g
Sugars 1g
Protein 25g

Thursday, March 1, 2012

Oatmeal Craisin Breakfast Cookies

  • 2 medium ripe bananas, mashed
  • 1.5 cup oats
  • 1 cup unsweetened applesauce
  • 1/4 cup craisins
  1. Preheat the oven to 350.
  2. Mix everything together in a bowl and scoop onto sprayed parchment paper. (I had 15 cookies)
  3. Bake for 30-35 minutes.

Makes 15 servings

Nutrition
Calories 56
Fat 1g
Potassium 92mg
Carbs 12g
Carbs 12g
Fiber 1.5g
Protein 1g

Bacon Cheeseburger Pizza

Crust
  • 1 can Homestyle Bicsuits
  • garlic powder
  • seasoning salt
  • cooking spray

Pizza

  • 1/2 cup tomato sauce
  • 3/4 cup fat free shredded cheddar cheese
  • 1/2 lb extra lean ground beef
  • minced onion (i used dried-we hate onions, but you can use fresh)
  • 8 slices center cut bacon
  • 1/2 or so fresh tomatoes, sliced/chopped
  • dill pick slices (I took 2 baby dills and sliced them up)
  1. Preheat oven to 400.
  2. Spray a pizza pan with cooking spray, and then press the biscuits onto the pan, pressing them together to make one big round pizza crust. Mist top of crust with cooking spray and sprinkle with salt and garlic.
  3. Bake for 10 minutes (or until just starting to brown).
  4. Meanwhile, brown hamburger meat with minced onions. Drain and set aside.
  5. Cook bacon (I do it in the microwave) and set aside.
  6. Assemble the pizza as follows: spread tomato sauce on crust, top with shredded cheese, beef, pickles, tomatoes, and bacon.
  7. Bake an additional 10 minutes or until heated through and cheese is melted.
  8. Cut into 8 slices.

Makes 4 servings. 2 slices per serving.

Nutrition
Calories 286
Fat 7g
Sat Fat 2g
Cholesterol 50mg
Sodium 1170mg
Potassium 386mg
Carbs 32g
Fiber 2g
Sugar 5g
Protein 27g

Monday, February 27, 2012

Sauced n Simmered Dijon Chicken

Another Hungry Girl. I used minced onions instead of fresh onions, since Jeremy and I hate onions. Just substitute 1/2 cup chopped fresh onions if you prefer real onions instead of minced onions.

  • 3 tbsp sugar free maple syrup
  • 1 1/2 tbsp dijon mustard
  • 1 1/2 tbsp balsamic vinegar
  • 12 oz chicken tenderloins
  • 1/3 tsp garlic powder
  • 1/3 tsp salt and pepper
  • 1-2 TBSP minced onion
  • optional: cayenne

Sauce
  1. Mix syrup, mustard, vinegar in a bowl. Stir in 3/4 cup water.
  2. Bring a skillet sprayed w/ nonstick cooking spray to a medium-high heat. Add chicken and season w/ garlic powder, salt, and pepper (add cayenne here if using). Add onion and sauce. Cook and stir until chicken is cooked through and onion is soft. (About 7 minutes).

Makes 3 servings

Calories
Nutrition 98
Fat .5g
Cholesterol 65mg
Sodium 1660mg
Potassium 65mg
Carbs 5g
Protein 21g

Fiber One Banana Pumpkin Bread

These are GOOD and high fiber. I doctored up the muffin mix to make it healthier and tastier! This can also be made as breakfast muffins.

  • 1 box Fiber One Banana Nut Muffin Mix (you can also use Apple Cinnamon flavor for Apple Pumpkin bread)
  • 1/2 cup canned pumpkin
  • 1/2 cup water
  • 1/2 cup egg beaters
  • Optional toppings: Reddi Whip Free, Sugar free maple syrup, mini chocolate chips, etc.
  1. Preheat oven to whatever temperature the box tells you for your pan.
  2. Mix all ingredients in a bowl and then pour into a 9x12 cake pan sprayed with cooking spray (or 12 muffin cups)
  3. Bake according to package instructions (mine was 15-18 minutes) or until toothpick inserted in center comes out clean.

Makes 12 servings

Nutrition (Cake only)
Calories 138
Fat 3g
Sat Fat 1g
Sodium 250mg
Potassium 80m
Carbs 28g
Fiber 6g
Sugars 12g
Protein 4g


Friday, February 17, 2012

Chocolate Peanut Butter Mini Cheesecakes

  • 6 reduced-fat Oreo cookies, twisted in two
  • 2 8-ounce packages fat free cream cheese, softened
  • 1/3 cup truvia
  • 2 egg beaters
  • 1/2 teaspoon vanilla
  • 1/2 cup pb2, prepared with water
  • Optional toppings: Fat Free Reddi Whip, Sugar free chocolate frosting, melted chocolate chips. I made a choco-pb cool whip topping with 1 cup cool whip, 1 tbsp unsweetened cocoa powder, and 1 tbsp pb2 and a little truvia. It was good!
Directions
1. Heat oven to 325 degree F. Line twelve 2-1/2-inch muffin cups with foil liners (and spray!). Place 1 of the oreo "halves" in the bottom of each cup. Place one chocolate kiss, point up, in each cup.
2. Beat cream cheese and 1/3 cup truvia in a medium mixing bowl with an electric mixer until smooth. Beat in eggs and vanilla just until blended. Beat in prepared pb2. Carefully spoon/pour about 1/4 cup mixture over kiss in each cup, making sure to keep the kiss centered on bottom of cup (cups will be full). Bake about 25 minutes or until filling is set. Cool for 30 minutes in the pan on a wire rack.
3. Chill 1 hour or until chocolate is set, then top however you desire.

Makes 12 servings.

Nutrition (w/o topping)
Reddi whip adds about 5 calories
Calories 100
Fat 2.5g
Sat Fat 1g
Cholesterol 6mg
Sodium 327mg
Potassium 11mg
Carbs 11.5mg
Fiber 1g
Sugars 6g
Protein 8g

Italian Sausage Burgers

  • 2 links Italian Turkey Sausage
  • 2 TBSP ketchup
  • italian seasoning to taste
  • 2 slices 2% mozzarella cheese
  • lettuce, tomato, other toppings to taste, optional
  • buns, sandwich bread, etc
  1. Remove the casings from the sausages and combine in a bowl with remaining ingredients. Form into 2 patties.
  2. Grill for 3.5-4 minutes on a George Foremann grill (I don't think this would work on a regular grill because they are soft until they start to cook)
  3. Top with mozzarella cheese slice
  4. Build your burger and enjoy.

Jeremy and I wrapped ours in lettuce and made iceburgers.

Makes 2 servings

Nutrition (patty and cheese only)
Calories 191
Fat 12g
Sodium 716mg
Cholesterol 60mg
Carbs 1g
Protein 19g

Chorizo Stuffed Squash

  • 3 medium squash
  • 6 oz soy chorizo sausage
  • 2 wedges laughing cow cheese (I used Queso Fresco with Chipotle flavor)
  • 1 tsp minced onion
  • 1 tsp garlic powder
  • 1 tsp chili powder
  • 1 tbsp Parsley
  • Salt and Pepper to taste
  1. 1. Brown and crumble chorizo.
  2. Preheat oven to 400 degrees.
  3. Half the squash lengthwise and hollow out centers of squash halves and reserve.
  4. Using small food chopper, finely chop zucchini guts.
  5. Add the all other ingredients and stir.
  6. Spoon into squash halves.
  7. Bake at 400 degrees for approximately 25-30 minutes.

Makes 3 servings

Nutrition
Calories 135
Fat 7.5g
Sat Fat 1.5g
Cholesterol 7mg
Sodium 965mg
Potassium 514mg
Carbs 12g
Fiber 4.5g
Sugars 6g
Protein 9g

Garbanzo Bean and Zucchini Soup

  • 1 can garbanzo beans
  • 1 serving frozen tortellini
  • 1 can zucchini in tomato sauce
  • 3.5 cups chicken broth (I use water plus bouillon)
  • 10 chopped baby carrots (or 1 medium)
  • 1 small can sliced mushrooms
  • minced garlic
  • 1 tsp italian seasoning
  • 1/4 tsp salt
  • 1/4 tsp ground pepper
  • minced onion to taste
  1. Combine all ingredients in a dutch oven and bring to a boil. Simmer until carrots are tender and then serve!

Makes 4 servings.

Nutrition
Calories 180
Fat 3g
Sat Fat .5
Cholesterol 6mg
Sodium 1205mg
Potassium 66mg
Carbs 34g
Fiber 8g
Sugars 3.5g
Protein 9g

Saturday, February 11, 2012

Microwave Potato Chips

These were a little more trouble to make than I originally anticipated...but they were good. I'd say definitely let them cool for a while..they crisp more as they cool. I highly recommend using a julian potato cutter ifyou have one, so that you can get the slices the same thickness. Some of mine were better than others (because of the varying level of thickness). I might invest in a Julian fry cutter, because these were good.

  • 1 medium baking potato
  • 1 teaspoon canola oil
  • 1/2 teaspoon salt (feel free to experiment with different spices)
  • Cooking spray
  1. Slice potatoes into 1/8-inch rounds for thicker potato chips. For thinner ones, use a mandolin to cut very thin slices. Toss slices in a medium bowl (I used a gallon sized ziploc bag and shook it) with oil and salt to coat evenly.
  2. Coat a large microwave-proof plate with cooking spray. Arrange some potato slices in a single layer on the plate. Microwave, uncovered, on High until some slices start to brown, 2 to 3 minutes (depending upon potato thickness and microwave power).
  3. Turn slices over (they will be hot, so take care with your fingers) and continue microwaving until they start to crisp and brown around the edges, about 35 seconds for very thin potato slices to 2 to 4 minutes for thicker slices. Check frequently and rearrange slices as needed to prevent scorching. Transfer chips to another plate and allow to cool completely. (They will crisp up more as they cool.)
  4. Repeat process with any remaining slices.

Storage: Store in an airtight container for up to 3 days.

Makes 1 serving

Nutrition
Calories ~140
Fat 5g
Sodium 590mg
Carbs 26g
Fiber 2g
Protein 4g

Friday, February 10, 2012

Italian Sausage and Cous Cous

  • 2 links Italian Turkey Sausage
  • 3/4 cup cous cous
  • 1 can zucchini in tomato sauce
  • 1.5 cups frozen broccoli cauliflower mix
  • 3/4 cup chicken broth (water + bouillon)
  1. Remove the casings from the sausage and brown it in a skillet sprayed with cooking spray. Drain.
  2. Place the cous cous in the pan and add chicken broth. Cover and steam on low for 5 minututes.
  3. Add sausage, zucchini, and veggies and heat through (stirring so it won't stick to the pan).

Makes 4 servings

Nutrition
Calories 222
Fat 4g
Sat Fat 1g
Cholesterol 25mg
Sodium 881mg
Potassium 88mg
carbs 21g
Fiber 2.5g
Sugars 2.5g
Protein 12.5g


Bubble Up Enchiladas

1 lb extra lean ground beef
1 jar taco bell mild sauce (or use a can of enchilada sauce)
1 (8 ounce) can tomato sauce
1 can refrigerated homestyle biscuites
1/2 cup shredded low fat shredded cheddar cheese

  1. Preheat oven to 350 F
  2. Brown beef and drain juices.
  3. Pour and mix enchilada and tomato sauce over browned meat.
  4. Cut refrigerated biscuits into fourths and stir into meat mixture.
  5. Dump into a sprayed 9X13 casserole pan, top with cheese and bake covered for 20 minutes.
  6. Uncover and bake an additional 5 minutes.
  7. Let stand for 5 minutes.

Makes 5 servings

Nutrition
Calories 233
Fat 4g
Sat Fat 1g
Cholesterol 54mg
Sodium 1100mg
Potassium 296mg
Carbs 24g
Fiber 2g
Sugars 4.5g
Protein 26.5g

Monday, February 6, 2012

Parmesan Breaded Asparagus

This was SO good!

Ingredients:

  • 1 bunch asparagus, tips broken off (about 285 grams according to my food scale)
  • 1/4 cup egg beaters
  • 2 TBSP grated reduced fat parmesan
  • 2TBSP flour
  • 1/2 cup panko bread crumbs

Directions:
  1. Dredge the asparagus first in the egg and then in a mixture of parmesan, flour and bread crumbs. Place on a sprayed wire wrack placed atop a baking sheet.
  2. Bake at 425 for 10-15 min until golden and crispy.

Nutritional Information: (2 servings, about 12 spears)
I would say I used only 1/2 of the dredging materials (both wet and dry): Nutrition calculated accordingly.
Calories: 88
Fat: 1g
Saturated: .5g
Sodium 80mg
Potassium 403mg
Carbs: 15g
Fiber: 3.5g
Protein: 7g

Friday, February 3, 2012

Eggplant Lasagna

  • 1 medium eggplant, peeled and sliced into thin medallions
  • salt, pepper, cooking spray for coating eggplant
  • 6 oz soy chorizo OR 2 links italian turkey sausage
  • 3 slices 2% skim mozzarella cheese, torn into pieces
  • 2 wedges laughing cow cheese (I used Mozzarella & Sun Dried Tomato flavor)
  • 1 small can sliced mushrooms
  • 1 TBSP reduced fat parmesan cheese

For the marinara sauce, you can use store bought if you want, but I make my own. Using store bought will increase the calories. Here's how I make mine. I only used about 2/3-3/4 of the recipe.

  • 1 can diced tomatoes
  • 1 small can tomato sauce
  • 1 tsp salt
  • 1 tsp chili powder
  • 1 TBSP each: garlic powder, minced onions, italian seasoning
  1. Preheat oven to 350.
  2. Place peeled eggplant slices on a large cookie sheet (in a single layer) sprayed with cooking spray. Sprinkle with salt & pepper, and mist with cooking spray.
  3. Bake at 350 for 25 minutes, turning once.
  4. Prepare the sauce by putting all the sauce ingredients in a blender and pureeing.
  5. Brown the sausage and the mushrooms in a skillet coated with cooking spray.
  6. When eggplant is finished, spread a little bit of the laughing cow on each slice of eggplant.
  7. Mist a 9x9 pan with cooking spray. To prepare lasagna layer in this order: about 1/4 of the marinara, half the eggplant slices, half the sausage mixture, 1.5 slice mozzarella, then repeat once more. Top it off with more marinara and then the parmesan cheese.
  8. Bake at 350 for 20 minutes.

Makes 4 servings.

Nutrition (w/ Chorizo. Adds 10 calories if you use turkey sausage)
Calories 170
Fat 9g
Sat Fat 3g
Cholesterol 12.5mg
Sodium 845mg
Potassium 329mg
Carbs 15g
Fiber 6g
Sugars 4g
Protein 11g

Thursday, February 2, 2012

Pork Chops with Green Apple Tomatillo Salsa

  • 1 lb boneless pork chops (mine were about 4.2 oz after trimming the fat)
  • 1.5 tablespoons ground cumin
  • 1 TBSP seasoning salt
  • 1 1/2 tsp black pepper

    For tomatillo and green apple sauce
    • 1 cup diced tomatillos (about 4)
    • 1 green apple
    • 1 tbsp cilantro
    • 1 tbsp garlic powder
    • 1 teaspoon ground cumin
    • 1/4 cup water
    • 1 tablespoon fresh lime juice
    • 1/2 tablespoon sugar free honey
    • 1 teaspoon jalapeno peppers


    1. Sprinkle salt, cumin and pepper on the pork chops and let marinade while you prepare the sauce.
    2. To prepare the sauce: Simmer tomatillos and 3 cups water in a 2 1/2- to 3-quart saucepan, uncovered, stirring occasionally, until tomatillos are just soft, 8 to 10 minutes. Drain and cool 15 minutes.
    3. While tomatillos are cooling, core apples and cut into 1/4-inch dice. Purée tomatillos with remaining sauce ingredients except apples in a food processor. Transfer to a bowl and stir in apples.
    4. Heat a skillet coated in cooking spray over med-high heat. Cook pork chops approx. 15 minutes, turning once until no longer pink in the middle (I put the lid on to help trap some heat and cook them through).
    5. Serve the pork chops topped with the apple-tomatillo sauce.

    Makes 4 servings

Nutrition (based on a 4.2 oz chop)
Calories 174
Fat 5g
Sat Fat 1.5g
Cholesterol 58mg
Sodium 803mg
Potassium 129mg
Carbs 9g
Fiber 1.5
Sugars 5g
Protein 24.5g


Chicken Tortilla Soup



  • 6 oz chicken tenderloins, boiled and shredded
  • 1 14 oz can of Fiesta Corn (or any other kind of corn works), drained
  • 1.5 cups salsa (hotness of your choice)
  • 3 cups water (taken from what you boiled the chicken in) + 1 bouillon cube (or just use broth!)
  • 1/2 cup shredded fat free cheddar cheese
  • 3 small corn torillas, cut into strips


  1. Boil the chicken and shred it into bite sized pieces, reserving 3 cups of the water used to boil.
  2. Add shredded chicken, bouillon cube, salsa, and drained corn to the pot and return to a boil, then reduce to a simmer.
  3. Meanwhile, preheat the broiler to high and place the tortilla strips on a cookie sheet sprayed with cooking spray, then spray the strips with cooking spray as well.
  4. Broil 2-3 minutes, "stirring" them around once, until crisp and lightly brown.
  5. Place the soup in 4 bowls, and top with 2TBSP cheese and 1/4 of the tortilla strips.

Makes 4 servings. Next time I might double the chicken (adding about 35 calories per serving), since Jeremy likes meatier.

Nutrition (toppings included). Soup is 109 calories by itself.
Calories 161
Fat 1g
Cholesterol 27mg
Sodium 1459mg
Potassium 310mg
Carbs 25g
Fiber 2.5
Sugars 2.5
Protein 15g

Saturday, January 21, 2012

Baby Food Recipes

As many of you know, I make my own baby food because it's healthier (free of additives, preservatives, sugar, and sodium), cheaper, and....did I mention cheaper?? Here are a few of Sebastian's favs. I make everything with my magic bullet! However, a blender of food processor will work as well.

Sweet Potatoes
  • 1 medium sweet potato
  • water, as needed
  • Optional: cinnamon to taste.
  1. Microwave, boil or bake sweet potato until tender (I use one of those potato sleeves for the microwave). Let cool completely, or until cool enough to handle. You should be able to peel away the skin easily.
  2. Cut potato into chunks and place in magic bullet. Add a little bit of water (and cinnamon if you are adding) and blend, adding water as necessary to reach desired consistency for baby.
  3. Store refrigerated for a few days or you can place sweet potato into ice cube trays and freeze. Thaw at room temperature for individual servings!

Cinnamon is a great thing to add to baby food. Not only does it add a little bit of flavor (without making it too sweet), but cinnamon has NUMEROUS health benefits. Just google it and you'll find an exhaustive list of it's benefits.


Apple sauce

  • 3-6 apples (depending on size), cored & chopped, peels on*
  • Optional: cinnamon
  1. Bring a pot of water to boil and add chopped apples. Boil for 20-25 minutes. Drain and cool.
  2. Place apples (and cinnamon) in a magic bullet and puree.
  3. Serve alone or mixed with Gerber Rice Cereal.

*I leave the peels on the apples (and pears) because a lot of the apple's nutrients (like many fruits and veggies) are found in it's peel. When boiled and pureed, baby won't even notice.


Pear sauce (EASY)

The great thing about pear sauce is that you don't have to cook them first (if you're using Barelett pears anyway) because they are softer.

  • 2 Bartlett pears, peels on
  • Optional: cinnamon
  1. Place all ingredients in magic bullet and puree. Again, I leave the skins on the pear for the nutrition benefits.
  2. Serve alone or mixed with Gerber Rice cereal.


Fruit Smoothies

  • Plain yogurt
  • fresh fruit of your choice (berries, banana, grapes, etc)
  1. Place in magic bullet and blend, adjusting amounts until desired consistency is reached. You can mix it with some Gerber Rice Cereal to give more flavor and spoonable consistency.


Apple banana sauce

  • Prepare apple sauce as instructed above and add 1 small banana (or half a large). Puree in magic bullet. Serve alone or mixed with Gerber Rice cereal.


Pureed veggies

  • Squash, carrots, etc
  1. Boil (or microwave) until tender (again I suggest leaving the skins on the squash).
  2. Puree in a magic bullet, adding water if needed.
    Tips: Try buying pre-cut steam-in-bag vegetables in the produce section of the supermarket (like Market Fresh brand) if you are pressed for time.

Mashed banana (easy!)

  1. Mash a banana with a fork. Serve alone of with Gerber Rice Cereal.


Banana "ice cream"

Sebastian loves this (and so do I!!)

  • Slice a banana into medallions and freeze it.
  • Place frozen banana in food processor and puree (scraping down sides as needed) until it reaches an ice cream like texture.



The next few are short cut (though still cheaper) recipes that Sebastian likes.

Pumpkin: Canned pumpkin is pretty much pure pumpkin. There is no added sodium and it is fiber packed. Sebastian loves it by itself.

Lima beans: Sebastian loves lima beans. If you are using canned vegetables/beans, ALWAYS rinse them thoroughly. You'll wash away a lot of the sodium and additives packed in the can to preserve them.

  • 1 can lima beans
  • water as needed
  1. Rinse lima beans thoroughly.
  2. Place in a magic bullet with some water and puree, adding water as needed until desired consistency is reached.

Navy beans (canned): Fiber packed. Just make sure they are rinsed thoroughly and prepare as listed above for Lima beans OR, when baby gets older, just let him eat them as finger food. Sebastian likes to do this.


Tips (quicklist)

  • Leave peels on for added vitamins and nutrition.
  • Rinse canned goods thoroughly if using.
  • Adding rice cereal to pureed fruits and veggies adds bulk (if your baby is trying to gain weight), flavor, and nutrition.
  • Most pureed fruits and veggies can be poured into ice trays and frozen, and then thawed one at a time at room temperature for individual servings. Place it in the diaper bag as you leave for your destination and then it'll be thawed by the time you need it hopefully!

Sweet Potato & Pork Chili

I used the crockpot, but you can prepare the pork in a skillet or oven too. This was not originally for the crockpot, but I wanted to free up some time. :)
  • 1 medium carrot, chopped or 9 baby carrots, chopped.
  • 1 TBSP garlic powder
  • 1 TBSP minced onion
  • 1 medium sweet potato, peeled and diced
  • 1 lb pork tenderloin, trimmed of fat
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon unsweetened cocoa powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cinnamon
  • 2/3 cup chicken broth (I used water + bouillon powder)
  • 1 14 ounce can diced tomatoes
  • 1 TBSP jalapeno peppers, diced
  • 1 tablespoon adobo or tobasco sauce
  • 1 15 ounce can navy beans, rinsed and drained
  • 2 TBSP cilantro
  1. Season the pork with salt & pepper.
  2. Add the pork, minced onion, carrot, garlic and sweet potato to a crockpot misted with cooking spray; cook on low for 5-6 hours (or high for 4), until tender.
  3. Shred the pork into pieces with two forks.
  4. Mix in the remaining ingredients; keep crockpot on low or warm until heated through. (To speed things up, transfer contents to the stove and heat to boiling. If you skipped the crockpot, you'll have to cover and simmer for 1 hour to make sure potatoes and carrots are tender).

Makes 4 servings

Nutrition
Calories 228
Fat 3g
Cholesterol 60
Sodium 1550
Potassium 515mg
Carbs 26g
Fiber 8g
Sugars 5g
Prrotein 28g

Wednesday, January 18, 2012

Crescent Italian Bake

So easy, but so impressive looking!!

  • 1 can reduced fat crescent rolls
  • 1lb extra lean ground beef
  • 1 small can tomato sauce (italian flavored works well, but not required)
  • 3/4 cup fat free shredded mozzarella cheese
  • seasonings to taste: basil, oregano, garlic powder, salt, minced onions.
  1. Preheat the oven to 350, and heat up a skillet on medium heat misted with cooking spray.
  2. Brown the ground beef in a skillet and drain the fat.
  3. Return the beef to the pan and pour in the tomato sauce and seasonings to make a meat sauce.
  4. Separate crescent dough into 8 triangles. Place dough in a greased 9-inch glass pie plate in spoke pattern, with narrow tips hanging over the rim of plate about 3 inches. Press dough in side and bottom to form a solid bottom crust; sprinkle with 3/4 cup of the cheese.
  5. Spoon meat mixture evenly over cheese. Bring tips of dough over filling to meet in center, overlapping slightly in the middle (It looks like spokes of a wheel! See picture below).
  6. Sprinkle basil and garlic powder (mostly to make it look pretty) and mist with cooking spray.
  7. Bake at 350 for 20 minutes.

Makes 5 servings (I know it's hard to cut a pie into 5 pieces...)

Nutrition
Calories 284
Fat 9.5g
Sat Fat 3.5g
Cholesterol 55mg
Sodium 990mg
Potassium 108mg
Carbs 22g
Fiber .5g
Sugars 6g
Protein 28g

Sunday, January 15, 2012

Rice Krispy Fudge bars

Okay, The recipe called for Rice Krispies, and I used puffed rice cereal to lower the calories/make it a little healthier. They were good, but Jeremy and I both agreed they'd taste better with rice krispies. So...I'll include the nutrition for both below. I will try this recipe again soon with rice krispies.

  • 8 oz chocolate chips
  • 1 14 oz can Sweetened Fat-free Condensed Milk
  • 2 servings mini marshmallows (about 90 calories/serving)
  • 4 cups puffed rice (or Rice Krispies) cereal
  1. Line a 9×9 inch baking dish with aluminum foil letting the edges hang over the edges of the pan. Lightly spray with cooking spray.

  2. Stir the Sweetened Condensed Milk and the chocolate chips in a microwave safe bowl. Microwave it for 30 seconds, stir, then repeat until completely melted/blended.

  3. Fold in the cereal and the marshmallows.

  4. Spread the mixture into the foil lined pan.

  5. Refrigerate until firm, then cut into 12 squares.

Makes 12 servings

Nutrition (for puffed rice)
Calories 223
Fat 5g
Sat Fat 3g
Cholesterol 4g
Sodium 38mg
Carbs 40g
Sugars 33g
Protein 3g

Nutrition (for Rice Krispies)
Calories 232
Fat 5.5g
Sat Fat 3.5g
Cholesterol 4g
Sodium 92mg
Potassium 7mg
Carbs 43g
Sugars 34g
Protein 3g

Friday, January 13, 2012

Country "Fried" Pork Chops and Milk Gravy

  • 4 boneless pork chops (about 4 oz each, however mine were 3.3 oz)
  • Seasoning Salt
  • pepper
  • Lemon pepper seasoning
  • 1/4 cup flour
  • 1/4 cup egg beaters
  • 1/2 cup Panko bread crumbs
  • 1/2 teaspoon garlic powder
  • Cooking spray

Gravy

  • 1 cup Almond Breeze Milk (Unsweetened Original) or Soy milk
  • 1 TBSP flour
  • Chicken seasoning
  • Seasoning salt
Directions
  1. Pound pork chops to 1/4-inch thickness; season with salt, lemon pepper and pepper. Set aside.
  2. Place 1/4 cup flour in a dish, the egg beater in another, and stir together Panko bread crumbs and garlic powder in a third dish. Coat chops with flour, shaking off excess. Dip in egg coating on both sides; allowing excess to drip back into the bowl. Dredge in the Panko mixture.
  3. Heat cooking spray in a large skillet over medium heat. Add pork cutlets and cook until browned on outside and cooked through. Cover and heat until cooked if necessary.
  4. Stir milk, seasoning salt, chicken seasoning and flour in a saucepan; bring to a simmer, stirring constantly. Simmer and stir until mixture thickens. Spoon over cutlets to serve.

Makes 4 servings

Nutrition (Meat only, 3.3 oz)
Calories 151
Fat 4g
Sat Fat 1g
Cholesterol 45mg
Sodium 789mg
Potassium 5.5mg
Carbs 8g
Fiber .5g
Sugars .5g
Protein 21g


Gravy adds about 17 calories if prepared with Almond Breeze or soy milk.

Thursday, January 5, 2012

Easy Santa Fe Chicken

  • 1 lb Chicken tenderloins
  • 1 TBSP flour
  • 1 TBSP chili powder
  • 1 can condensed (fat free) tomato soup
  • shredded fat free cheese for topping
  • *EXTRA* I added .5-.75 cup of fiesta corn since I had some left over.
  1. Stir the flour and chili powder on a plate. Coat the chicken with the flour mixture.
  2. Heat a 10-inch skillet coated in cooking spray over medium-high heat. Add the chicken and cook for 5 minutes on each side or until well browned on both sides.
  3. Add the soup (and the corn if using) to the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 5 minutes or until the chicken is cooked through. Top the chicken with the cheese if you like.

Makes 4 servings

Nutrition (including corn, without cheese. Subtract about 13 calories if you're not using corn. Add 22 calories for 2 TBSP Fat free shredded cheddar.)

Calories 148
Fat 1g
Sodium 700mg
Cholesterol 65mg
Carbs 18g
Fiber 1g
Protein 26g