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