These are very tasty!
Chocolate Chewy Bars
1/2 cup chunky peanut butter
1/2 cup light corn syrup
1/4 cup sugar
5 cups wheat-bran flakes
1 (6-ounce) package semisweet chocolate chips
3/4 cup butterscotch chips
Line a 9x13 baking pan with foil, extending it 2 inches beyond the short sides (to create a handle, so that the bars can be easily lifted out of the pan). Spray the bottom and sides of the foil with nonstick spray. Combine the peanut butter, corn syrup, and sugar in a large saucepan. Cook over low heat, stirring frequently until the peanut butter melts, about 5 minutes. Remove the pan from the heat. Add the wheat-bran flakes; mix well to coat. Spoon the mixture into the baking pan. With fingers sprayed with nonstick spray, press the mixture firmly into the bottom of the pan to form an even layer. To make the icing, place the chocolate chips in one small microwavable bowl and the butterscotch chips in another. Working with one bowl at a time, microwave on Med-High until the chips are partially melted, 30-60 seconds; stir until smooth. Spread the melted chocolate and butterscotch chips alternately over the top of the cereal mixture. Gently run a toothpick or thin-bladed knife through the melted chips to marbleize. Refrigerate until the icing is set, about 20 minutes. Lift out the whole bar, holding on to the foil ends and place on a cutting board. Remove the foil and cut into 24 bars. Per serving (1 bar) 148 calories, 7 grams fat, 2 grams fiber
Sunday, March 30, 2008
Mexican Skillet Casserole
I made this today and it is wonderful!
Mexican Skillet Dinner
8 oz ground beef, 96/4
1 TB diced onion
1 TB taco seasoning
14 oz petite diced tomatoes, drained
15 oz black beans, rinsed and drained
15 oz canned corn, drained
1 c. salsa
2 c. water
6 oz Smart Taste Rotini
4oz light cream cheese
3oz reduced fat pepperjack cheese
In large skillet, brown ground beef and onion. Drain off any fat. Add all ingredients except the cheeses. Simmer on low for 15 minutes or until the pasta is tender. Add cheeses & stir until melted.
Yield: 6 servings (about 1 ½ cups). Per serving= 345 Calories; 8g Fat (20.5% calories from fat); 22g Protein; 50g Carbohydrate; 9g Dietary Fiber; 39mg Cholesterol; 1078mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Mexican Skillet Dinner
8 oz ground beef, 96/4
1 TB diced onion
1 TB taco seasoning
14 oz petite diced tomatoes, drained
15 oz black beans, rinsed and drained
15 oz canned corn, drained
1 c. salsa
2 c. water
6 oz Smart Taste Rotini
4oz light cream cheese
3oz reduced fat pepperjack cheese
In large skillet, brown ground beef and onion. Drain off any fat. Add all ingredients except the cheeses. Simmer on low for 15 minutes or until the pasta is tender. Add cheeses & stir until melted.
Yield: 6 servings (about 1 ½ cups). Per serving= 345 Calories; 8g Fat (20.5% calories from fat); 22g Protein; 50g Carbohydrate; 9g Dietary Fiber; 39mg Cholesterol; 1078mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Saturday, March 29, 2008
Barbecue Lima Beans
I wasn't sure how these would be but they were good!
Barbecue Lima Beans
2 slices bacon
1 TB diced onion
1 lb frozen lima beans
2 TB sugar free syrup
1 tsp maple flavor
1/2 c. ketchup
3 dashes hot sauce
2 TB Splenda
Brown bacon in small skillet. Drain skillet then saute' onion in the skillet. Combine all ingredients in small saucepan. Simmer 10-15 minutes.
Yield: 5 servings= 164 Calories; 2g Fat (9.1% calories from fat); 8g Protein; 31g Carbohydrate; 4g Dietary Fiber; 2mg Cholesterol; 382mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
Barbecue Lima Beans
2 slices bacon
1 TB diced onion
1 lb frozen lima beans
2 TB sugar free syrup
1 tsp maple flavor
1/2 c. ketchup
3 dashes hot sauce
2 TB Splenda
Brown bacon in small skillet. Drain skillet then saute' onion in the skillet. Combine all ingredients in small saucepan. Simmer 10-15 minutes.
Yield: 5 servings= 164 Calories; 2g Fat (9.1% calories from fat); 8g Protein; 31g Carbohydrate; 4g Dietary Fiber; 2mg Cholesterol; 382mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
Friday, March 28, 2008
Italian Pork Chops
This is from my book Slow Easy.
Italian Pork Chops
1 lb boneless pork loin chops
½ lb fresh mushrooms, sliced
Onion to taste
1 green bell pepper, seeded and cut into thin rings
1 c. fat free Italian dressing
Dash garlic powder
Spray 3 quart crock with cooking spray. Sprinkle chops with garlic powder. Scatter vegetables over chops. Pour dressing over all. Cover and cook on low 4-6 hours.
Yield: 3 servings= 236 cals, 7g fat, 2g fiber, 14g carb, 29g protein, 1180mg sodium, 68mg chol
Italian Pork Chops
1 lb boneless pork loin chops
½ lb fresh mushrooms, sliced
Onion to taste
1 green bell pepper, seeded and cut into thin rings
1 c. fat free Italian dressing
Dash garlic powder
Spray 3 quart crock with cooking spray. Sprinkle chops with garlic powder. Scatter vegetables over chops. Pour dressing over all. Cover and cook on low 4-6 hours.
Yield: 3 servings= 236 cals, 7g fat, 2g fiber, 14g carb, 29g protein, 1180mg sodium, 68mg chol
Monday, March 24, 2008
Grits Casserole
This recipe isn't really quick as it takes a while to bake but it is really easy so it's likely I will include it in my Quick & Easy cookbook.
Grits Casserole
1/3 cup quick-cooking grits
1/2 cup water
1/2 tsp salt
1 cup skim milk
1 cup lean ham
1 cup cheese, reduced fat Sargento mexican blend
1 eggs
1 tsp dry mustard
1 tsp dried parsley
2 dashes hot sauce (2 to 3)
2 egg whites
Boil water and salt and add grits. Remove from heat and let stand 10 minutes. This will be very thick! Combine all ingredients and pour into a deep pie plate coated with PAM.
Bake at 350* for 40 - 45 minutes. Test with a knife to be sure center is done. Let stand 10 minutes before serving.
Yield: 4 servings. Per serving= 221 Calories; 9g Fat (37.0% calories from fat); 20g Protein; 15g Carbohydrate; trace Dietary Fiber; 84mg Cholesterol; 1031mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat.
Grits Casserole
1/3 cup quick-cooking grits
1/2 cup water
1/2 tsp salt
1 cup skim milk
1 cup lean ham
1 cup cheese, reduced fat Sargento mexican blend
1 eggs
1 tsp dry mustard
1 tsp dried parsley
2 dashes hot sauce (2 to 3)
2 egg whites
Boil water and salt and add grits. Remove from heat and let stand 10 minutes. This will be very thick! Combine all ingredients and pour into a deep pie plate coated with PAM.
Bake at 350* for 40 - 45 minutes. Test with a knife to be sure center is done. Let stand 10 minutes before serving.
Yield: 4 servings. Per serving= 221 Calories; 9g Fat (37.0% calories from fat); 20g Protein; 15g Carbohydrate; trace Dietary Fiber; 84mg Cholesterol; 1031mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat.
Mini Microwave Triple Chocolate Cake
This is yummy, quick and easy! And even better you don't have a whole cake sitting around...
Mini Microwave Triple Chocolate Cake
Ingredients:
2 T Pillsbury Moist Supreme Reduced Sugar Cake Mix, Devil’s Food
2 T Cool Whip Free, Thawed
1 T Fat Free Vanilla Yogurt (I just used water instead)
1 T Hershey’s Lite Chocolate Syrup, Divided
Directions:
Stir together the whipped topping and half the syrup, and then place mixture in the freezer to firm up while you prep the rest of your dessert. Next, in a very small microwave-safe dish (like a ramekin), combine cake mix and yogurt. (Don’t worry if it seems like a small amount. Your cake will puff up – we promise) Stir until smooth and blended. Microwave for 1 minute, and then allow cooling for 5 minutes. Once cake has cooled, remove chocolate topping from freezer, and spoon it over your cake. Finally, drizzle the remaining chocolate syrup on top…Enjoy!!
Makes 1 serving: Per Serving: (entire recipe): 123 calories, 1 g fat, 201 mg sodium, 28 g carbs, 0.75g fiber, 12g sugars, 2g protein
Mini Microwave Triple Chocolate Cake
Ingredients:
2 T Pillsbury Moist Supreme Reduced Sugar Cake Mix, Devil’s Food
2 T Cool Whip Free, Thawed
1 T Fat Free Vanilla Yogurt (I just used water instead)
1 T Hershey’s Lite Chocolate Syrup, Divided
Directions:
Stir together the whipped topping and half the syrup, and then place mixture in the freezer to firm up while you prep the rest of your dessert. Next, in a very small microwave-safe dish (like a ramekin), combine cake mix and yogurt. (Don’t worry if it seems like a small amount. Your cake will puff up – we promise) Stir until smooth and blended. Microwave for 1 minute, and then allow cooling for 5 minutes. Once cake has cooled, remove chocolate topping from freezer, and spoon it over your cake. Finally, drizzle the remaining chocolate syrup on top…Enjoy!!
Makes 1 serving: Per Serving: (entire recipe): 123 calories, 1 g fat, 201 mg sodium, 28 g carbs, 0.75g fiber, 12g sugars, 2g protein
Sunday, March 23, 2008
Asian Salad
I used leftover Asian Barbecue Chicken to make these easy salads.
Asian Salad
8 oz cooked boneless skinless chicken thighs
5 oz baby greens
11 oz mandarin oranges, drained
2 tsp sesame seeds
1 TB olive oil
2 TB rice wine vinegar
3 TB low sodium soy sauce
1 TB Splenda
Dice cooked chicken. Separate lettuce into 4 bowls. Top lettuce with chicken and oranges. In measuring cup, combine sesame seeds, olive oil, rice wine vinegar, soy sauce and Splenda. Pour over lettuce mix in bowls.
Yield: 4 servings. Per serving=
139 Calories; 8g Fat (46.0% calories from fat); 12g Protein; 8g Carbohydrate; 2g Dietary Fiber; 46mg Cholesterol; 302mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates.
Asian Salad
8 oz cooked boneless skinless chicken thighs
5 oz baby greens
11 oz mandarin oranges, drained
2 tsp sesame seeds
1 TB olive oil
2 TB rice wine vinegar
3 TB low sodium soy sauce
1 TB Splenda
Dice cooked chicken. Separate lettuce into 4 bowls. Top lettuce with chicken and oranges. In measuring cup, combine sesame seeds, olive oil, rice wine vinegar, soy sauce and Splenda. Pour over lettuce mix in bowls.
Yield: 4 servings. Per serving=
139 Calories; 8g Fat (46.0% calories from fat); 12g Protein; 8g Carbohydrate; 2g Dietary Fiber; 46mg Cholesterol; 302mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates.
Easter Nests
Happy Easter!
Easter Nests
4 c. fiber one cereal
½ c. light corn syrup
2/3 c. peanut butter
80 peanut M&M’s
Melt corn syrup and peanut butter together. Pour over cereal and mix well. Drop by spoonful onto waxed paper and mold into a nest shape. Place 2 peanut M&M’s in each nest. Refrigerate to set and store in refrigerator.
Yield: 40= 69 cals, 3g fat, 3g fiber
Easter Nests
4 c. fiber one cereal
½ c. light corn syrup
2/3 c. peanut butter
80 peanut M&M’s
Melt corn syrup and peanut butter together. Pour over cereal and mix well. Drop by spoonful onto waxed paper and mold into a nest shape. Place 2 peanut M&M’s in each nest. Refrigerate to set and store in refrigerator.
Yield: 40= 69 cals, 3g fat, 3g fiber
Saturday, March 22, 2008
Asian Barbecue Chicken
You know how I love chicken thighs! Here's another good recipe!
Asian Barbecue Chicken
2 tablespoons brown sugar
1/4 cup low-sodium soy sauce
1 tablespoon fresh lime juice
1/2 teaspoon crushed red pepper
1/4 teaspoon curry powder
1 dash garlic powder
1 1/2 pounds chicken thighs, boneless, skinless
Combine brown sugar, soy sauce, lime juice, red pepper, curry, and garlic in large zip-top plastic bag; add chicken. Seal and marinate in refrigerator 4 hours, turning occasionally. Prepare grill. Remove chicken from bag, and throw away marinade. Place chicken on grill rack coated with cooking spray; grill 20 minutes or until done. (8 minutes on indoor grill.)
Yield: 4 servings. per serving= 211 Calories; 9g Fat (36.2% calories from fat); 30g Protein; 6g Carbohydrate; trace Dietary Fiber; 122mg Cholesterol; 1134mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
Asian Barbecue Chicken
2 tablespoons brown sugar
1/4 cup low-sodium soy sauce
1 tablespoon fresh lime juice
1/2 teaspoon crushed red pepper
1/4 teaspoon curry powder
1 dash garlic powder
1 1/2 pounds chicken thighs, boneless, skinless
Combine brown sugar, soy sauce, lime juice, red pepper, curry, and garlic in large zip-top plastic bag; add chicken. Seal and marinate in refrigerator 4 hours, turning occasionally. Prepare grill. Remove chicken from bag, and throw away marinade. Place chicken on grill rack coated with cooking spray; grill 20 minutes or until done. (8 minutes on indoor grill.)
Yield: 4 servings. per serving= 211 Calories; 9g Fat (36.2% calories from fat); 30g Protein; 6g Carbohydrate; trace Dietary Fiber; 122mg Cholesterol; 1134mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
Calico Salad
Today I made this tasty vegetable salad. I'm not a big fan of vinegar so I just used a little.
Calico Salad
15 ounces chickpeas, canned
14 1/2 ounces French-style green beans
1/2 cup frozen peas
1 1/2 cups celery, sliced
15 ounces white corn, canned, drained
2 ounces pimientos
1/4 cup white wine vinegar
1/2 cup Splenda
1/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
In a medium bowl combine chickpeas, green beans, peas, celery, corn, and pimientos. In a measuring cup combine vinegar, Splenda salt, pepper, and olive oil. Pour vinegar mixture over vegetables and combine well. Refrigerate until ready to serve.
Yield: 7 servings (6 cups). Per serving=
160 Calories; 3g Fat (15.9% calories from fat); 6g Protein; 30g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 422mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Calico Salad
15 ounces chickpeas, canned
14 1/2 ounces French-style green beans
1/2 cup frozen peas
1 1/2 cups celery, sliced
15 ounces white corn, canned, drained
2 ounces pimientos
1/4 cup white wine vinegar
1/2 cup Splenda
1/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
In a medium bowl combine chickpeas, green beans, peas, celery, corn, and pimientos. In a measuring cup combine vinegar, Splenda salt, pepper, and olive oil. Pour vinegar mixture over vegetables and combine well. Refrigerate until ready to serve.
Yield: 7 servings (6 cups). Per serving=
160 Calories; 3g Fat (15.9% calories from fat); 6g Protein; 30g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 422mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Wednesday, March 19, 2008
product reviews
I just had a Healthy Choice smoked chicken panini. It was good! and only 6 WW points.
For lunch I had a 2 point WW Smart Ones dinner. I think it was called chicken fiesta or something like that. It had a little chicken, diced zucchini, black beans and a little bell pepper. It was tasty! I will buy it again. Makes an easy work lunch.
For lunch I had a 2 point WW Smart Ones dinner. I think it was called chicken fiesta or something like that. It had a little chicken, diced zucchini, black beans and a little bell pepper. It was tasty! I will buy it again. Makes an easy work lunch.
Tuesday, March 18, 2008
Tasty Tuna Pasta
I made this quick and easy meal for dinner tonight.
Tuna Alfredo
1 1/2 c. water
1/2 c. skim milk
6 ounces tuna in water, canned
4 3/8 ounces alfredo, knorr pasta sides
1 cup frozen peas
6 ounces frozen broccoli
Bring water and milk to a boil. Add pasta and seasoning and stir. Add peas and broccoli. Bring to a boil then reduce heat to simmer 10-15 minutes. Let it set to cool and thicken then serve.
Yield: 3 servings. Per serving= 293 Calories; 4g Fat (12.1% calories from fat); 25g Protein; 38g Carbohydrate; 5g Dietary Fiber; 24mg Cholesterol; 823mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk.
Tuna Alfredo
1 1/2 c. water
1/2 c. skim milk
6 ounces tuna in water, canned
4 3/8 ounces alfredo, knorr pasta sides
1 cup frozen peas
6 ounces frozen broccoli
Bring water and milk to a boil. Add pasta and seasoning and stir. Add peas and broccoli. Bring to a boil then reduce heat to simmer 10-15 minutes. Let it set to cool and thicken then serve.
Yield: 3 servings. Per serving= 293 Calories; 4g Fat (12.1% calories from fat); 25g Protein; 38g Carbohydrate; 5g Dietary Fiber; 24mg Cholesterol; 823mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk.
Sunday, March 16, 2008
chocolate cake mix cookies
These are yummy!
Chocolate cake mix cookies
18.25 oz devils food cake mix
1/2 c. unsweetened applesauce
1/2 c. wheat germ
1/2 c. peanut butter chips
2 egg whites
Combine all ingredients. Bake at 350* on cookie sheet sprayed with cooking spray.
Yield: 28 cookies. per cookie=
95 Calories; 2g Fat (19.5% calories from fat); 2g Protein; 18g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 154mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
Chocolate cake mix cookies
18.25 oz devils food cake mix
1/2 c. unsweetened applesauce
1/2 c. wheat germ
1/2 c. peanut butter chips
2 egg whites
Combine all ingredients. Bake at 350* on cookie sheet sprayed with cooking spray.
Yield: 28 cookies. per cookie=
95 Calories; 2g Fat (19.5% calories from fat); 2g Protein; 18g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 154mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
Saturday, March 15, 2008
Eggplant Lasagna
I decided to use eggplant as lasagna.
Eggplant Lasagna
1/2 lb ground beef, 96/4
2 TB diced onion
2 tsp Italian seasoning
1/2 tsp fennel seed
26.5 oz spaghetti sauce
1 lb eggplant, sliced in 1/4 inch rounds
4 oz 2% mozzarella
Brown ground beef with onion, italian seasoning, and fennel seed. Pour 4 TB spaghetti sauce in the bottom of 13x9 pan. Place 1/2 of eggplant slices in bottom of pan. Top with beef mixture. Pour 1/2 of spaghetti sauce over beef. Top with remaining eggplant. Top with remaining spaghetti sauce. Top with cheese and bake at 350* for 30 minutes. Then cover pan and continue baking 20 minutes.
Yield: 4 large servings. Per serving=
253 Calories; 7g Fat (23.0% calories from fat); 24g Protein; 29g Carbohydrate; 7g Dietary Fiber; 48mg Cholesterol; 1117mg Sodium. Exchanges: 1 Vegetable.
Eggplant Lasagna
1/2 lb ground beef, 96/4
2 TB diced onion
2 tsp Italian seasoning
1/2 tsp fennel seed
26.5 oz spaghetti sauce
1 lb eggplant, sliced in 1/4 inch rounds
4 oz 2% mozzarella
Brown ground beef with onion, italian seasoning, and fennel seed. Pour 4 TB spaghetti sauce in the bottom of 13x9 pan. Place 1/2 of eggplant slices in bottom of pan. Top with beef mixture. Pour 1/2 of spaghetti sauce over beef. Top with remaining eggplant. Top with remaining spaghetti sauce. Top with cheese and bake at 350* for 30 minutes. Then cover pan and continue baking 20 minutes.
Yield: 4 large servings. Per serving=
253 Calories; 7g Fat (23.0% calories from fat); 24g Protein; 29g Carbohydrate; 7g Dietary Fiber; 48mg Cholesterol; 1117mg Sodium. Exchanges: 1 Vegetable.
Friday, March 14, 2008
mexican pasta salad - my version
This is tasty! These are 6 large servings, probably 1 cup -maybe a little more. you could certainly make it 12 smaller servings for a crowd. It seems likely this will be even better tomorrow.
Mexican Pasta Salad
4 ounces whole wheat macaroni, elbow
11 ounces mexicorn
14 ounces tomatoes, canned
15 ounces black beans, canned
1 tablespoon lime juice
1 teaspoon cumin
1/2 teaspoon chili powder
4 ounces olives, sliced
1 cup salsa
2 tablespoons green onions
2 tablespoons cilantro
Cook pasta in boiling water until al dente'. combine all ingredients. Serve at room temperature or chilled.
Yield 6 servings. per serving=
224 Calories; 3g Fat (13.4% calories from fat); 9g Protein; 40g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 840mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat.
Mexican Pasta Salad
4 ounces whole wheat macaroni, elbow
11 ounces mexicorn
14 ounces tomatoes, canned
15 ounces black beans, canned
1 tablespoon lime juice
1 teaspoon cumin
1/2 teaspoon chili powder
4 ounces olives, sliced
1 cup salsa
2 tablespoons green onions
2 tablespoons cilantro
Cook pasta in boiling water until al dente'. combine all ingredients. Serve at room temperature or chilled.
Yield 6 servings. per serving=
224 Calories; 3g Fat (13.4% calories from fat); 9g Protein; 40g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 840mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat.
Mexican Pasta Salad
This recipe from Moosewood Lowfat Favorites is very similar to my Black Bean Salsa recipe so i'm sure it's going to be tasty! I made a slightly revised version so i will post it too. but this is the original recipe.
Mexican Pasta Salad
This substantial and colorful dish is an interesting twist on the usual pasta salad.
1/2 pound elbow macaroni
1 cup corn fresh or frozen kernels
3 scallions, minced
1 cup bell peppers (any color combo) chopped
1 can black beans, rinsed
1 cup tomatoes, chopped
1/4 cup olives, chopped and pitted
2 tsp olive oil
3 Tbsp lime juice
2 tsp ground cumin
2 Tbsp fresh cilantro, chopped
1/2 tsp ground black pepper
salt to taste
shredded lowfat cheddar cheese, optional
salsa, optional
Cook the pasta until al dente. Add the corn during the final 2 minutes of cooking. Drain the pasta and corn, rinse with cold water, and set aside to drain for a few minutes.
Meanwhile, combine the scallions, bell peppers, beans, tomatoes, olives, olive oil, lemon or lime juice, cumin, cilantro and black pepper in a large bowl. Mix in the pasta and corn and add salt to taste. If desired, top each serving with a Tbsp of grated cheese and a spoonful of salsa. Serve immediately or chill to serve later.
This recipe yields 6 servings (1 cup/10 oz). Per 10 oz serving: 289 Calories, 4.7g Fat, 4.1g Fiber
Mexican Pasta Salad
This substantial and colorful dish is an interesting twist on the usual pasta salad.
1/2 pound elbow macaroni
1 cup corn fresh or frozen kernels
3 scallions, minced
1 cup bell peppers (any color combo) chopped
1 can black beans, rinsed
1 cup tomatoes, chopped
1/4 cup olives, chopped and pitted
2 tsp olive oil
3 Tbsp lime juice
2 tsp ground cumin
2 Tbsp fresh cilantro, chopped
1/2 tsp ground black pepper
salt to taste
shredded lowfat cheddar cheese, optional
salsa, optional
Cook the pasta until al dente. Add the corn during the final 2 minutes of cooking. Drain the pasta and corn, rinse with cold water, and set aside to drain for a few minutes.
Meanwhile, combine the scallions, bell peppers, beans, tomatoes, olives, olive oil, lemon or lime juice, cumin, cilantro and black pepper in a large bowl. Mix in the pasta and corn and add salt to taste. If desired, top each serving with a Tbsp of grated cheese and a spoonful of salsa. Serve immediately or chill to serve later.
This recipe yields 6 servings (1 cup/10 oz). Per 10 oz serving: 289 Calories, 4.7g Fat, 4.1g Fiber
Wednesday, March 12, 2008
Mac & Cheese!
Today I was at Wal-mart and noticed that Kraft is making whole grain mac and cheese! you know, the kind in the blue box that we loved when we were kids...So, of course I bought it and made it tonight. I added some broccoli to make it healthier. and i used skim milk and 1 tablespoon of fat free margarine...but somehow it didn't taste at all like I remember it. I think that has ended my mac and cheese cravings. Now Shells and Cheese is a whole other matter!
Monday, March 10, 2008
Ham & Lima Soup
The original recipe came from allrecipes.com. I thought this was very tasty!
Ham and Lima Soup
1 pound frozen lima beans
1 cup lean ham, diced
1 tablespoon diced onion
1 tablespoon green chiles
15 ounces fat-free chicken broth
dash salt
dash garlic powder
Combine all ingredients in medium saucepan and bring to a boil. Reduce heat and simmer 20 minutes.
Yield: 4 servings. Per serving (about 1 1/2 cups)= 203 Calories; 2g Fat (8.9% calories from fat); 20g Protein; 30g Carbohydrate; 5g Dietary Fiber; 16mg Cholesterol; 762mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 0 Vegetable.
Ham and Lima Soup
1 pound frozen lima beans
1 cup lean ham, diced
1 tablespoon diced onion
1 tablespoon green chiles
15 ounces fat-free chicken broth
dash salt
dash garlic powder
Combine all ingredients in medium saucepan and bring to a boil. Reduce heat and simmer 20 minutes.
Yield: 4 servings. Per serving (about 1 1/2 cups)= 203 Calories; 2g Fat (8.9% calories from fat); 20g Protein; 30g Carbohydrate; 5g Dietary Fiber; 16mg Cholesterol; 762mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 0 Vegetable.
Sunday, March 9, 2008
Eggplant Supper soup
I got this recipe from allrecipes.com. Well, basically. I revised it a bit of course. You could make it more servings but I prefer a nice big serving and it still doesn't have a lot of calories. What a great way to get in some veggies!
Eggplant Supper Soup
1/2 c. diced onion
½ lb ground beef, 96/4
2 tsp Italian seasoning
3 cups eggplant
1 cup shredded carrot
1 cup sliced celery
14 1/2 ounces Italian tomatoes, canned, undrained
15 ounces fat-free beef broth
3 c. water
1/2 cup whole wheat elbow macaroni
1/2 teaspoon nutmeg
1 teaspoon splenda
1/2 teaspoon pepper
1/4 teaspoon salt
dash garlic powder
1/2 teaspoon fennel seed
1 tablespoon chopped cilantro
Brown onion with ground beef and Italian seasoning in large saucepan. When beef is browned add eggplant, carrot, celery and tomatoes. Add broth and 3 cups of water. Bring to a boil and add macaroni. Add nutmeg, Splenda, pepper, salt, garlic powder, fennel seed. Before serving top with cilantro (or chopped parsley).
Yield: 4 servings (about 2 cups ea). Per serving= 162 Calories; 3g Fat (12.6% calories from fat); 20g Protein; 21g Carbohydrate; 5g Dietary Fiber; 33mg Cholesterol; 577mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fat.
Eggplant Supper Soup
1/2 c. diced onion
½ lb ground beef, 96/4
2 tsp Italian seasoning
3 cups eggplant
1 cup shredded carrot
1 cup sliced celery
14 1/2 ounces Italian tomatoes, canned, undrained
15 ounces fat-free beef broth
3 c. water
1/2 cup whole wheat elbow macaroni
1/2 teaspoon nutmeg
1 teaspoon splenda
1/2 teaspoon pepper
1/4 teaspoon salt
dash garlic powder
1/2 teaspoon fennel seed
1 tablespoon chopped cilantro
Brown onion with ground beef and Italian seasoning in large saucepan. When beef is browned add eggplant, carrot, celery and tomatoes. Add broth and 3 cups of water. Bring to a boil and add macaroni. Add nutmeg, Splenda, pepper, salt, garlic powder, fennel seed. Before serving top with cilantro (or chopped parsley).
Yield: 4 servings (about 2 cups ea). Per serving= 162 Calories; 3g Fat (12.6% calories from fat); 20g Protein; 21g Carbohydrate; 5g Dietary Fiber; 33mg Cholesterol; 577mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fat.
Saturday, March 8, 2008
Eggplant Casserole
This is a recipe a co-worker and I made up after looking at several eggplant recipes at allrecipes.com. This was my first time to cook or even eat eggplant. It's not bad. raw it tastes like clover. The skin is sort of weird and i'd be ok with cutting that off. That's probably where all of the nutrients are though!
Eggplant Casserole
Cooking spray
½ c. onion, finely chopped
3 cups sliced mushrooms
3 cups eggplant, diced
2 cups zucchini
7 ounces smoked sausage, Healthy Choice
6 ounces Uncle Ben's fast-cooking long grain & wild rice
15 ounces fat-free chicken broth
Preheat oven to 375*. Spray large skillet with cooking spray. Saute’ onion and add mushrooms, eggplant and zucchini. Slice smoked sausage and add to skillet. Meanwhile, spray 13x9 pan with cooking spray. Spread rice and seasoning packet in bottom of pan. Top with vegetable mixture. Pour chicken broth over vegetables. Cover with foil and bake 20 minutes. Let pan sit 10 minutes before serving.
Yield: 4 servings. Per serving= 268 Calories; 3g Fat (9.5% calories from fat); 18g Protein; 47g Carbohydrate; 4g Dietary Fiber; 22mg Cholesterol; 1121mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1 Fat.
Eggplant Casserole
Cooking spray
½ c. onion, finely chopped
3 cups sliced mushrooms
3 cups eggplant, diced
2 cups zucchini
7 ounces smoked sausage, Healthy Choice
6 ounces Uncle Ben's fast-cooking long grain & wild rice
15 ounces fat-free chicken broth
Preheat oven to 375*. Spray large skillet with cooking spray. Saute’ onion and add mushrooms, eggplant and zucchini. Slice smoked sausage and add to skillet. Meanwhile, spray 13x9 pan with cooking spray. Spread rice and seasoning packet in bottom of pan. Top with vegetable mixture. Pour chicken broth over vegetables. Cover with foil and bake 20 minutes. Let pan sit 10 minutes before serving.
Yield: 4 servings. Per serving= 268 Calories; 3g Fat (9.5% calories from fat); 18g Protein; 47g Carbohydrate; 4g Dietary Fiber; 22mg Cholesterol; 1121mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1 Fat.
Raspberry Truffles
I made these yummy truffles Thursday night and took them to breakfast yesterday too. Who says chocolate's not for breakfast!? Raspberry and chocolate together are my favorite! This is a ridiculously simple recipe.
Raspberry Truffles
1 c. semi sweet chocolate chips
5 TB sugar free raspberry preserves
Melt chocolate chips in microwave, stopping to stir after each minute or so. place small muffin paper cups in mini muffin pan. put a heaping teaspoon of melted chocolate in each cup and smooth up the sides a little. Place 1/2 teaspoon of preserves on chocolate. Top with more melted chocolate and use spoon to lightly swirl the chocolate over the preserves. Refrigerate until ready to serve.
Makes 11 cups. per serving=
78 Calories; 5g Fat (45.0% calories from fat); 1g Protein; 12g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 1 Fat; 1/2 Other Carbohydrates.
Raspberry Truffles
1 c. semi sweet chocolate chips
5 TB sugar free raspberry preserves
Melt chocolate chips in microwave, stopping to stir after each minute or so. place small muffin paper cups in mini muffin pan. put a heaping teaspoon of melted chocolate in each cup and smooth up the sides a little. Place 1/2 teaspoon of preserves on chocolate. Top with more melted chocolate and use spoon to lightly swirl the chocolate over the preserves. Refrigerate until ready to serve.
Makes 11 cups. per serving=
78 Calories; 5g Fat (45.0% calories from fat); 1g Protein; 12g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 1 Fat; 1/2 Other Carbohydrates.
Friday, March 7, 2008
Charleston Breakfast
I also made this yummy dish for our work breakfast. it was a big hit!
Charleston Breakfast
3 slices bacon
6 ounces Stuffing, Stove Top, chicken
1 cup cheese, reduced fat Sargento mexican blend
3 eggs
3/4 cup skim milk
1/2 cup bell pepper
1/2 tablespoon prepared mustard
1/2 teaspoon black pepper
2 egg whites
Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside. Preheat oven to 350 degrees F (165 degrees C). Spray a 11x7 baking dish with vegetable spray. Place stuffing cubes in the bottom of the dish. Sprinkle with grated Cheddar cheese. Crack the eggs into a bowl, whisking to break up the yolks. Add milk, peppers, mustard, and pepper, and beat until well-combined. Pour over the croutons and cheese, and sprinkle with crumbled bacon. Bake in the preheated oven for 25-30 minutes. Remove from oven and allow to stand 10 minutes before serving.
Yield: 6 servings=
237 Calories; 9g Fat (34.2% calories from fat); 15g Protein; 24g Carbohydrate; trace Dietary Fiber; 110mg Cholesterol; 697mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
Charleston Breakfast
3 slices bacon
6 ounces Stuffing, Stove Top, chicken
1 cup cheese, reduced fat Sargento mexican blend
3 eggs
3/4 cup skim milk
1/2 cup bell pepper
1/2 tablespoon prepared mustard
1/2 teaspoon black pepper
2 egg whites
Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside. Preheat oven to 350 degrees F (165 degrees C). Spray a 11x7 baking dish with vegetable spray. Place stuffing cubes in the bottom of the dish. Sprinkle with grated Cheddar cheese. Crack the eggs into a bowl, whisking to break up the yolks. Add milk, peppers, mustard, and pepper, and beat until well-combined. Pour over the croutons and cheese, and sprinkle with crumbled bacon. Bake in the preheated oven for 25-30 minutes. Remove from oven and allow to stand 10 minutes before serving.
Yield: 6 servings=
237 Calories; 9g Fat (34.2% calories from fat); 15g Protein; 24g Carbohydrate; trace Dietary Fiber; 110mg Cholesterol; 697mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
Lemon Cream Cheese Bites
I made these for a work breakfast today. I thought the icing was too powdersugary but my co-workers thought they turned out perfectly. i also noticed that i really didn't need as much icing as this made. I'd like to try it with part Splenda.
Lemon Cream Cheese Bites
2 - 8 oz. reduced fat crescent rolls
7 oz light cream cheese
2 T Splenda
juice from 1 lemon
1 c powdered sugar
Unroll crescent rolls and separate to form 8 rectangles. Press diagonal perforations to seal. Stir together cream cheese, Splenda, and lemon juice from 1/2 lemon. Spread cream cheese mixture evenly over each rectangle. Roll up lengthwise. Gently cut each roll into 6 one-inch thick slices.Place rolls in a lightly greased 9x13 inch baking pan. Bake at 375 for 15 minutes. For Glaze: Combine powdered sugar and juice from other 1/2 lemon. Drizzle over warm rolls.
Yield: 48 bites (2 bites per serving). Per serving=
47 Calories; 2g Fat (34.5% calories from fat); 1g Protein; 7g Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 65mg Sodium. Exchanges: 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
Lemon Cream Cheese Bites
2 - 8 oz. reduced fat crescent rolls
7 oz light cream cheese
2 T Splenda
juice from 1 lemon
1 c powdered sugar
Unroll crescent rolls and separate to form 8 rectangles. Press diagonal perforations to seal. Stir together cream cheese, Splenda, and lemon juice from 1/2 lemon. Spread cream cheese mixture evenly over each rectangle. Roll up lengthwise. Gently cut each roll into 6 one-inch thick slices.Place rolls in a lightly greased 9x13 inch baking pan. Bake at 375 for 15 minutes. For Glaze: Combine powdered sugar and juice from other 1/2 lemon. Drizzle over warm rolls.
Yield: 48 bites (2 bites per serving). Per serving=
47 Calories; 2g Fat (34.5% calories from fat); 1g Protein; 7g Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 65mg Sodium. Exchanges: 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
Wednesday, March 5, 2008
Blueberry Scones
Tonight i'm going to make this tasty scone recipe.
Blueberry Scones
2/3 c. quick cooking oats
1/3 c. reduced fat Bisquick
1/2 tsp baking powder
1 T brown sugar
1/2 c fresh or frozen blueberries
1/4 c. skim milk
Mix all ingredients. Place dough on cookie sheet sprayed with cooking spray and shape dough into 4 circles. Bake at 400* for 15 minutes.
Yield: 4 servings. per serving= 114 calories, 2g fat, 4g protein, 22g carb, 2 g fiber, 198mg sodium
Blueberry Scones
2/3 c. quick cooking oats
1/3 c. reduced fat Bisquick
1/2 tsp baking powder
1 T brown sugar
1/2 c fresh or frozen blueberries
1/4 c. skim milk
Mix all ingredients. Place dough on cookie sheet sprayed with cooking spray and shape dough into 4 circles. Bake at 400* for 15 minutes.
Yield: 4 servings. per serving= 114 calories, 2g fat, 4g protein, 22g carb, 2 g fiber, 198mg sodium
Monday, March 3, 2008
Chai Tea Mix
This chai tea is nice on a cold evening.
Chai Tea Mix
1 c. nonfat dry milk powder
1 c. powdered nondairy creamer, fat free
1 c. French vanilla powdered nondairy creamer, sugar free
2 c. Splenda
1 ½ c. unsweetened instant tea
1 tsp ginger
2 tsp. cinnamon
1 tsp ground cloves
1 tsp nutmeg
1 tsp allspice
Mix in large bowl. Place 1 cup at a time in blender and process until mixture is a fine powder.
Place 1 TB in 1 c. boiling water.
Yield: 70 servings= 23 Calories; 1g Fat (34.7% calories from fat); trace Protein; 3g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 12mg Sodium. Exchanges: 0 Grain(Starch); 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
Chai Tea Mix
1 c. nonfat dry milk powder
1 c. powdered nondairy creamer, fat free
1 c. French vanilla powdered nondairy creamer, sugar free
2 c. Splenda
1 ½ c. unsweetened instant tea
1 tsp ginger
2 tsp. cinnamon
1 tsp ground cloves
1 tsp nutmeg
1 tsp allspice
Mix in large bowl. Place 1 cup at a time in blender and process until mixture is a fine powder.
Place 1 TB in 1 c. boiling water.
Yield: 70 servings= 23 Calories; 1g Fat (34.7% calories from fat); trace Protein; 3g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 12mg Sodium. Exchanges: 0 Grain(Starch); 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
Sunday, March 2, 2008
Teriyaki Thigh review
YUM! those thighs were so tender and yummy! they always are, i've never made a thigh recipe that I didn't like. Sure, you could use chicken breasts for this recipe but why? boneless, skinless chicken thighs don't have that much more fat than breasts.
Sharon's Teriyaki chicken thighs
This recipe came from my recipe club.
Best Quickest Easiest Teriyaki Chicken Thighs
1 package of six to eight skinned chicken thighs (thighs really work best)
1/2 cup water
1/4 cup white cooking wine (red o.k. too)
1 or more slices of fresh ginger root
3 tbsp. soy sauce (more can be added during turning)
1 clove garlic, minced
1/4 tsp. of cayenne pepper (more or less to your degree of spicy-hot-ness)
2 tsp Splenda
Place all ingredients except chicken in a skillet, and bring to a boil. Once boiling, place skinned chicken thighs in skillet and brown on both sides. Reduce heat to simmer and cover. At three to five minute intervals, remove cover and turn chicken over. After about twenty minutes and after turning them about five to seven times, the chicken will be browned and delicious! Sometimes toward the end, the browning seems to go slowly as you watch the pan. If desired, the heat can be turned up and turned over and over till its done. Serve with rice.
Yield: 4 servings. per serving=
202 Calories; 9g Fat (39.6% calories from fat); 30g Protein; 2g Carbohydrate; trace Dietary Fiber; 122mg Cholesterol; 993mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat.
we live by faith, not by sight. - 2 Cor. 5: 7
Best Quickest Easiest Teriyaki Chicken Thighs
1 package of six to eight skinned chicken thighs (thighs really work best)
1/2 cup water
1/4 cup white cooking wine (red o.k. too)
1 or more slices of fresh ginger root
3 tbsp. soy sauce (more can be added during turning)
1 clove garlic, minced
1/4 tsp. of cayenne pepper (more or less to your degree of spicy-hot-ness)
2 tsp Splenda
Place all ingredients except chicken in a skillet, and bring to a boil. Once boiling, place skinned chicken thighs in skillet and brown on both sides. Reduce heat to simmer and cover. At three to five minute intervals, remove cover and turn chicken over. After about twenty minutes and after turning them about five to seven times, the chicken will be browned and delicious! Sometimes toward the end, the browning seems to go slowly as you watch the pan. If desired, the heat can be turned up and turned over and over till its done. Serve with rice.
Yield: 4 servings. per serving=
202 Calories; 9g Fat (39.6% calories from fat); 30g Protein; 2g Carbohydrate; trace Dietary Fiber; 122mg Cholesterol; 993mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat.
we live by faith, not by sight. - 2 Cor. 5: 7
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