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!)

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
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

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

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