This made a great lunch!
Easy Honey Garlic Chicken
1 pound uncooked boneless, skinless chicken thighs
4 cup frozen mixed vegetables
1/2 cup Kraft Zesty Italian Fat Free
2 Tbsp honey
dash ground ginger
dash garlic powder
Cook sliced chicken in large skillet sprayed with cooking spray on med. high heat 5 min. stirring occasionally. Add vegetables, dressing, honey, garlic, and ginger. COOK and stir an additional 5 min. or until chicken is cooked through and vegetables are heated through. Serve over rice.
Yield: 4 servings. Per serving= 142 Calories; 3g Fat (20.3% calories from fat); 11g Protein; 18g Carbohydrate; 3g Dietary Fiber; 27mg Cholesterol; 473mg Sodium. Exchanges: 1 Lean Meat; 1 1/2 Vegetable; 1/2 Other Carbohydrates.
Tuesday, July 29, 2008
Monday, July 28, 2008
Peach & Apple Salsa
I also made this over the weekend. It was very yummy! We ate it with tortilla chips but it would also be great on baked tortillas sprinkled with cinnamon and splenda.
Peach & Apple Salsa
15 oz canned peaches in Splenda & water
1 Granny Smith Apple, cored and chopped
1/2 c. fresh cilantro
3 TB honey
2 TB fresh lime juice
1/4 tsp allspice
1/2 tsp cinnamon
1/4 tsp cayenne
Dice peaches, apples, and cilantro. combine with remaining ingredients in small bowl. Cover and chill.
yield: 4 servings. Per serving= 111 Calories; trace Fat (2.2% calories from fat); 2g Protein; 29g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 9mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Fruit; 0 Fat; 1 Other Carbohydrates.
Peach & Apple Salsa
15 oz canned peaches in Splenda & water
1 Granny Smith Apple, cored and chopped
1/2 c. fresh cilantro
3 TB honey
2 TB fresh lime juice
1/4 tsp allspice
1/2 tsp cinnamon
1/4 tsp cayenne
Dice peaches, apples, and cilantro. combine with remaining ingredients in small bowl. Cover and chill.
yield: 4 servings. Per serving= 111 Calories; trace Fat (2.2% calories from fat); 2g Protein; 29g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 9mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Fruit; 0 Fat; 1 Other Carbohydrates.
Caesar Chicken Pasta Salad
I made this over the weekend for friends. Everyone loved it!
Caesar Chicken Pasta Salad
6 oz Smart Taste pasta, uncooked
12 oz sliced Romaine lettuce
1 1/2 c. halved cherry tomatoes
1/2 c. thinly sliced basil
2 TB sliced green onions
2 TB grated Parmesan cheese
1 1/2 c. diced roasted chicken
1/3 c. fat free caesar dressing
cook pasta in boiling water; rinse and drain. combine all ingredients in large bowl; toss well to coat.
Yield: 4 servings. Per serving= 184 Calories; 6g Fat (26.5% calories from fat); 20g Protein; 15g Carbohydrate; 6g Dietary Fiber; 46mg Cholesterol; 300mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
Caesar Chicken Pasta Salad
6 oz Smart Taste pasta, uncooked
12 oz sliced Romaine lettuce
1 1/2 c. halved cherry tomatoes
1/2 c. thinly sliced basil
2 TB sliced green onions
2 TB grated Parmesan cheese
1 1/2 c. diced roasted chicken
1/3 c. fat free caesar dressing
cook pasta in boiling water; rinse and drain. combine all ingredients in large bowl; toss well to coat.
Yield: 4 servings. Per serving= 184 Calories; 6g Fat (26.5% calories from fat); 20g Protein; 15g Carbohydrate; 6g Dietary Fiber; 46mg Cholesterol; 300mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
Raspberry Fizz Smoothie
I made these over the weekend. they were delicious!
Raspberry Fizz smoothie
3/4 c. diet V8 peach mango juice
1 1/2 c frozen unsweetened red raspberries
1 1/2 c. diet mountain dew
combine all ingredients in blender and process until smooth.
Yield: 3 servings. per serving= 140 Calories; trace Fat (1.5% calories from fat); 1g Protein; 36g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 242mg Sodium. Exchanges: 1/2 Vegetable; 2 Fruit.
Raspberry Fizz smoothie
3/4 c. diet V8 peach mango juice
1 1/2 c frozen unsweetened red raspberries
1 1/2 c. diet mountain dew
combine all ingredients in blender and process until smooth.
Yield: 3 servings. per serving= 140 Calories; trace Fat (1.5% calories from fat); 1g Protein; 36g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 242mg Sodium. Exchanges: 1/2 Vegetable; 2 Fruit.
Monday, July 21, 2008
Jalapeno Poppers
I made these this morning too. Man, are they good!!!!
Jalapeno Poppers
16 Slices jarred jalapenos
3 oz light cream cheese
2 tsp dried chives
½ tsp onion powder
4 slices cooked bacon
8 oz reduced-fat crescent roll dough
Heat oven to 375*. On cutting board, unroll dough; separate dough into 8 triangles. From center of longest side to opposite point, cut each triangle in half, making 16 triangles. Cut each bacon slice into 4 pieces. Combine cream cheese, chives and onion powder. Place a bacon piece on each triangle and then 1 slice of a jarred jalapeno on the middle of each piece of bacon. Top each with about 1 teaspoon of cream cheese mixture. Fold 1 point of triangle over filling; fold 2 remaining points over first point. Place on ungreased cookie sheet. Bake 12 to 15 minutes or til golden brown.
Yield: 16 pieces. Per piece= 71 Calories; 4g Fat (48.9% calories from fat); 2g Protein; 7g Carbohydrate; trace Dietary Fiber; 4mg Cholesterol; 167mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Jalapeno Poppers
16 Slices jarred jalapenos
3 oz light cream cheese
2 tsp dried chives
½ tsp onion powder
4 slices cooked bacon
8 oz reduced-fat crescent roll dough
Heat oven to 375*. On cutting board, unroll dough; separate dough into 8 triangles. From center of longest side to opposite point, cut each triangle in half, making 16 triangles. Cut each bacon slice into 4 pieces. Combine cream cheese, chives and onion powder. Place a bacon piece on each triangle and then 1 slice of a jarred jalapeno on the middle of each piece of bacon. Top each with about 1 teaspoon of cream cheese mixture. Fold 1 point of triangle over filling; fold 2 remaining points over first point. Place on ungreased cookie sheet. Bake 12 to 15 minutes or til golden brown.
Yield: 16 pieces. Per piece= 71 Calories; 4g Fat (48.9% calories from fat); 2g Protein; 7g Carbohydrate; trace Dietary Fiber; 4mg Cholesterol; 167mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Crock pot breakfast
I made this for a work meeting/breakfast this morning. it was very good and made a ton!
Crockpot Breakfast
32 oz frozen hash browns
1 lb cooked ham cubed ( lean )
1 onion diced
1 green pepper diced
1 c shredded cheese, lowfat
10 oz Rotel
6 eggs
4 egg whites
1 tsp ground mustard
1 c skim milk
1 t salt
1 t black pepper
Spray 5 quart slow cooker with cooking spray. Divide potatoes, ham, veggies and cheese so you can create several layers of each in the crock pot. Start with the hash browns, then ham, onions, tomatoes, peppers and last cheese. Repeat until you have several layers. Beat eggs, milk, ground mustard, salt & pepper; pour over layers in the crock. Cover and turn on low. Cook for 10-12 hours overnight.
8 Servings. Per serving= 288 Calories; 10g Fat (30.8% calories from fat); 25g Protein; 25g Carbohydrate; 2g Dietary Fiber; 177mg Cholesterol; 1457mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
Crockpot Breakfast
32 oz frozen hash browns
1 lb cooked ham cubed ( lean )
1 onion diced
1 green pepper diced
1 c shredded cheese, lowfat
10 oz Rotel
6 eggs
4 egg whites
1 tsp ground mustard
1 c skim milk
1 t salt
1 t black pepper
Spray 5 quart slow cooker with cooking spray. Divide potatoes, ham, veggies and cheese so you can create several layers of each in the crock pot. Start with the hash browns, then ham, onions, tomatoes, peppers and last cheese. Repeat until you have several layers. Beat eggs, milk, ground mustard, salt & pepper; pour over layers in the crock. Cover and turn on low. Cook for 10-12 hours overnight.
8 Servings. Per serving= 288 Calories; 10g Fat (30.8% calories from fat); 25g Protein; 25g Carbohydrate; 2g Dietary Fiber; 177mg Cholesterol; 1457mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
Sunday, July 20, 2008
Antipasto Picnic Salad
I'm making this for lunch.
Antipasto Picnic Salad
4 ounces medium whole wheat pasta shells
2 jars (16 ounces each) giardiniera
1 pound fresh broccoli florets
4 oz mozzarella cheese, cubed
4 oz hard salami, cubed
7 oz lean deli ham, cubed
3 oz sliced turkey pepperoni, halved
1 large green pepper, cut into chunks
4 oz sliced ripe olives, drained
DRESSING:
1 TB olive oil
1/4 cup red wine vinegar
2 tablespoons lemon juice
1 teaspoon Italian seasoning
1 teaspoon coarsely ground pepper
1/2 teaspoon salt
Cook pasta according to package directions. Meanwhile, drain giardiniera, reserving 3/4 cup liquid. In a large bowl, combine giardiniera, broccoli, mozzarella, salami, ham, pepperoni, green pepper and olives. Drain pasta and rinse in cold water; stir into meat mixture. For dressing, in a small bowl, whisk the oil, vinegar, lemon juice, Italian seasoning, pepper, salt and reserved giardiniera liquid. Pour over salad and toss to coat. Refrigerate until serving. Yield: 8 servings = 263 Calories; 13g Fat (42.7% calories from fat); 17g Protein; 21g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 2370mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.
Antipasto Picnic Salad
4 ounces medium whole wheat pasta shells
2 jars (16 ounces each) giardiniera
1 pound fresh broccoli florets
4 oz mozzarella cheese, cubed
4 oz hard salami, cubed
7 oz lean deli ham, cubed
3 oz sliced turkey pepperoni, halved
1 large green pepper, cut into chunks
4 oz sliced ripe olives, drained
DRESSING:
1 TB olive oil
1/4 cup red wine vinegar
2 tablespoons lemon juice
1 teaspoon Italian seasoning
1 teaspoon coarsely ground pepper
1/2 teaspoon salt
Cook pasta according to package directions. Meanwhile, drain giardiniera, reserving 3/4 cup liquid. In a large bowl, combine giardiniera, broccoli, mozzarella, salami, ham, pepperoni, green pepper and olives. Drain pasta and rinse in cold water; stir into meat mixture. For dressing, in a small bowl, whisk the oil, vinegar, lemon juice, Italian seasoning, pepper, salt and reserved giardiniera liquid. Pour over salad and toss to coat. Refrigerate until serving. Yield: 8 servings = 263 Calories; 13g Fat (42.7% calories from fat); 17g Protein; 21g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 2370mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.
PB cake
I'm making this for my nephew's birthday.
PB Cake
18 1/4 ounces yellow cake mix, reduced sugar
1 cup water
2 egg whites
8 tablespoons fat-free margarine
2 tablespoons honey roasted peanut butter
1/2 cup skim milk
2 cups Splenda
Combine cake mix, water and egg whites. Pour into 13x9 pan sprayed with cooking spray. Bake at 350* for 25-30 minutes. While cake is baking, combine margarine, pb, milk and Splenda in a small saucepan and heat until combined. After removing cake from oven, poke with holes and pour pb mixture over cake. Chill 4 hours.
Yield: 16 servings. per serving= 162 Calories; 3g Fat (20.7% calories from fat); 2g Protein; 27g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 312mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
PB Cake
18 1/4 ounces yellow cake mix, reduced sugar
1 cup water
2 egg whites
8 tablespoons fat-free margarine
2 tablespoons honey roasted peanut butter
1/2 cup skim milk
2 cups Splenda
Combine cake mix, water and egg whites. Pour into 13x9 pan sprayed with cooking spray. Bake at 350* for 25-30 minutes. While cake is baking, combine margarine, pb, milk and Splenda in a small saucepan and heat until combined. After removing cake from oven, poke with holes and pour pb mixture over cake. Chill 4 hours.
Yield: 16 servings. per serving= 162 Calories; 3g Fat (20.7% calories from fat); 2g Protein; 27g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 312mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
Friday, July 18, 2008
Strawberry Roll
I made this for a work feast today. Everyone loved it!
Strawberry Roll
1 (14.5oz) pkg angel food cake mix
2 TB Splenda
1 quart strawberries -- sliced
8 oz Cool Whip Free
Line a 17x11-1/2x 1 jelly roll pan with parchment paper. Prepare cake as directed. Spread batter in pan. Bake at 375 degrees for 10-12 min. Sprinkle Splenda on a new piece of parchment paper. After cake cools just a little turn out onto new parchment paper and peel off old parchment paper. Starting from narrow end, roll up cake and parchment paper together. Cool seam side down. Unroll cake. Spread cake with 1/2 of the whipped topping. Top with berries. Reroll cake. Place on serving platter, seam side down. Spread with remaining whipped topping; chill.
Yield: 12 servings
Strawberry Roll
1 (14.5oz) pkg angel food cake mix
2 TB Splenda
1 quart strawberries -- sliced
8 oz Cool Whip Free
Line a 17x11-1/2x 1 jelly roll pan with parchment paper. Prepare cake as directed. Spread batter in pan. Bake at 375 degrees for 10-12 min. Sprinkle Splenda on a new piece of parchment paper. After cake cools just a little turn out onto new parchment paper and peel off old parchment paper. Starting from narrow end, roll up cake and parchment paper together. Cool seam side down. Unroll cake. Spread cake with 1/2 of the whipped topping. Top with berries. Reroll cake. Place on serving platter, seam side down. Spread with remaining whipped topping; chill.
Yield: 12 servings
Old Settlers' Beans
I know we don't often want something warm in the summer but these were really good! If you don't want to make them now save this recipe for that first football game. I actually used fresh ground beef I got at my local farmer's market- man! was it good! I just drained it well after browning it.
Old Settlers’ Beans
1 lb ground beef, 96/4
¼ c. diced onion
15 ounces pork and beans
30 ounces pinto beans, canned
15 ounces kidney beans, canned
15 ounces ranch-style beans
1/2 cup ketchup
2 tablespoons brown sugar
2 tablespoons prepared mustard
1/4 teaspoon black pepper
1/4 cup barbecue sauce
Spray large sauce pan with cooking spray. Cook onion and ground beef until done; add beans. Add ketchup, brown sugar, mustard, black pepper and barbecue sauce; combine well. Simmer 10 minutes.
Yield: 6 servings. Per serving= 448 Calories; 6g Fat (12.3% calories from fat); 34g Protein; 67g Carbohydrate; 15g Dietary Fiber; 49mg Cholesterol; 1868mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
Old Settlers’ Beans
1 lb ground beef, 96/4
¼ c. diced onion
15 ounces pork and beans
30 ounces pinto beans, canned
15 ounces kidney beans, canned
15 ounces ranch-style beans
1/2 cup ketchup
2 tablespoons brown sugar
2 tablespoons prepared mustard
1/4 teaspoon black pepper
1/4 cup barbecue sauce
Spray large sauce pan with cooking spray. Cook onion and ground beef until done; add beans. Add ketchup, brown sugar, mustard, black pepper and barbecue sauce; combine well. Simmer 10 minutes.
Yield: 6 servings. Per serving= 448 Calories; 6g Fat (12.3% calories from fat); 34g Protein; 67g Carbohydrate; 15g Dietary Fiber; 49mg Cholesterol; 1868mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
Wednesday, July 16, 2008
Chili Beef Quesadillas
This was tasty and a nice way to get some veggies in!
Chili Beef Quesadillas
1/2 pound ground beef, 96/4
1/4 cup diced onion
1/2 tsp cumin
1 tsp smoked paprika
2 tomatoes
1 cup zucchini
2 teaspoons chili powder
1/4 teaspoon salt
1/4 cup minced cilantro
Brown ground beef and onion; add zucchini, cumin, paprika, chili powder and salt. Add tomatoes and cilantro. Place in tortilla with cheese.
Yield: 5 servings. Per serving (not inlcuding tortillas or cheese)=73 Calories; 2g Fat (23.1% calories from fat); 11g Protein; 4g Carbohydrate; 1g Dietary Fiber; 26mg Cholesterol; 143mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat.
Chili Beef Quesadillas
1/2 pound ground beef, 96/4
1/4 cup diced onion
1/2 tsp cumin
1 tsp smoked paprika
2 tomatoes
1 cup zucchini
2 teaspoons chili powder
1/4 teaspoon salt
1/4 cup minced cilantro
Brown ground beef and onion; add zucchini, cumin, paprika, chili powder and salt. Add tomatoes and cilantro. Place in tortilla with cheese.
Yield: 5 servings. Per serving (not inlcuding tortillas or cheese)=73 Calories; 2g Fat (23.1% calories from fat); 11g Protein; 4g Carbohydrate; 1g Dietary Fiber; 26mg Cholesterol; 143mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat.
Monday, July 14, 2008
Smoked Paprika Pork Chops w/ Corn Relish
This is from Cooking Light. It was really quick and easy to throw together tonight.
SMOKED PAPRIKA PORK CHOPS WITH CORN AND BELL PEPPER RELISH
1 tablespoon olive oil (I just used cooking spray)
1/2 cup prechopped red onion
2 teaspoons bottled minced fresh ginger
1/3 cup chopped red bell pepper
1 teaspoon ground coriander
1/4 teaspoon dried thyme
1 (15.5-ounce) can no salt-added whole kernel corn, drained
1 teaspoon cider vinegar
3/4 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 1/2 teaspoons smoked sweet paprika
4 (4-ounce) center-cut boneless pork loin chops, trimmed
Cooking spray
Heat olive oil in a large nonstick skillet over medium-high heat. Add red onion and ginger; sauté 2 minutes or until tender. Add chopped red bell pepper, ground coriander, dried thyme, and corn; cook 3 minutes or until the bell pepper is tender, stirring occasionally. Stir in cider vinegar, 1/4 teaspoon salt, and 1/8 teaspoon black pepper; cook for 1 minute, stirring constantly. Spoon relish into a bowl.
Combine remaining 1/2 teaspoon salt, 1/8 teaspoon black pepper, and paprika; sprinkle evenly over pork.
Coat pan with cooking spray. Add pork to pan; cook 4 minutes on each side or until done. Serve with relish.
Yield: 4 servings (serving size: 1 pork chop and about 1/3 cup relish)
CALORIES 263(30% from fat); FAT 8.9g (sat 2.5g,mono 4.5g,poly 1.2g); PROTEIN 27.2g; CHOLESTEROL 62mg; CALCIUM 39mg; SODIUM 508mg; FIBER 1.4g; IRON 1.6mg; CARBOHYDRATE 19.8g
SMOKED PAPRIKA PORK CHOPS WITH CORN AND BELL PEPPER RELISH
1 tablespoon olive oil (I just used cooking spray)
1/2 cup prechopped red onion
2 teaspoons bottled minced fresh ginger
1/3 cup chopped red bell pepper
1 teaspoon ground coriander
1/4 teaspoon dried thyme
1 (15.5-ounce) can no salt-added whole kernel corn, drained
1 teaspoon cider vinegar
3/4 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 1/2 teaspoons smoked sweet paprika
4 (4-ounce) center-cut boneless pork loin chops, trimmed
Cooking spray
Heat olive oil in a large nonstick skillet over medium-high heat. Add red onion and ginger; sauté 2 minutes or until tender. Add chopped red bell pepper, ground coriander, dried thyme, and corn; cook 3 minutes or until the bell pepper is tender, stirring occasionally. Stir in cider vinegar, 1/4 teaspoon salt, and 1/8 teaspoon black pepper; cook for 1 minute, stirring constantly. Spoon relish into a bowl.
Combine remaining 1/2 teaspoon salt, 1/8 teaspoon black pepper, and paprika; sprinkle evenly over pork.
Coat pan with cooking spray. Add pork to pan; cook 4 minutes on each side or until done. Serve with relish.
Yield: 4 servings (serving size: 1 pork chop and about 1/3 cup relish)
CALORIES 263(30% from fat); FAT 8.9g (sat 2.5g,mono 4.5g,poly 1.2g); PROTEIN 27.2g; CHOLESTEROL 62mg; CALCIUM 39mg; SODIUM 508mg; FIBER 1.4g; IRON 1.6mg; CARBOHYDRATE 19.8g
Saturday, July 12, 2008
my version Cheesy Broc & Chicken
I made this tonight. but i used 1 cup of couscous. i am changing that to 3/4 cup.
Cheesy Broc & Chicken
10 3/4 oz 98%fat free cheese & broc soup
soup can of water
4 c frozen broccoli flowerets
1 1/2 c roasted chicken breast, diced
3/4 c. whole wheat couscous
In large saucepan, bring soup and water to boil. Add frozen broccoli and chicken. bring to a boil then add couscous, remove from heat and cover. Let sit 5 minutes.
Yield: 4 servings. Per serving= 345 Calories; 6g Fat (15.6% calories from fat); 28g Protein; 50g Carbohydrate; 11g Dietary Fiber; 47mg Cholesterol; 583mg Sodium. Exchanges: 2 1/2 Lean Meat; 2 Vegetable.
Cheesy Broc & Chicken
10 3/4 oz 98%fat free cheese & broc soup
soup can of water
4 c frozen broccoli flowerets
1 1/2 c roasted chicken breast, diced
3/4 c. whole wheat couscous
In large saucepan, bring soup and water to boil. Add frozen broccoli and chicken. bring to a boil then add couscous, remove from heat and cover. Let sit 5 minutes.
Yield: 4 servings. Per serving= 345 Calories; 6g Fat (15.6% calories from fat); 28g Protein; 50g Carbohydrate; 11g Dietary Fiber; 47mg Cholesterol; 583mg Sodium. Exchanges: 2 1/2 Lean Meat; 2 Vegetable.
Bean Salad
I'll also be taking this bean salad recipe from my friend in CWF. I decreased the olive oil to 1 TB and the vinegar to 1/3 cup or so.
Bean Salad
1 can kidney beans
1 can chick peas
1 can black beans
1 medium green pepper, chopped
1 medium red onion, chopped
1 c. diagonally sliced celery
1/2 c. Splenda
1/2 c. apple cider vinegar
1/3 c. olive oil
1 tsp. salt
1 tsp. pepper
Combine ingredients. Marinate overnight.
Yield: about 5 cups
Bean Salad
1 can kidney beans
1 can chick peas
1 can black beans
1 medium green pepper, chopped
1 medium red onion, chopped
1 c. diagonally sliced celery
1/2 c. Splenda
1/2 c. apple cider vinegar
1/3 c. olive oil
1 tsp. salt
1 tsp. pepper
Combine ingredients. Marinate overnight.
Yield: about 5 cups
Crispy Pretzel Bars
My 20 year class reunion is this weekend. I'll be taking these bars from my book Raquel's Just Desserts.
Crispy Pretzel Bars
Cooking spray
½ c. sugar
5 c. Rice Krispies
1 c. light corn syrup
1 c. M&Ms plain chocolate candies
½ c. peanut butter, honey roast
2 c. pretzel sticks
½ c. Splenda
1 c. cheerios cereal
Coat a 15x10x1 inch jelly roll pan with cooking spray and set aside. In a large bowl, combine sugar, and corn syrup. Microwave on high 2 minutes or until sugar is dissolved. Stir in peanut butter until blended. Add Splenda, cereal, pretzels and M&Ms; stir until coated. Press into prepared pan. Cut into 40 bars.
Yield: 40 bars= 2 pts= 101 cals, 3g fat, trace fiber, 19g carb, 1g protein, 95mg sodium
Crispy Pretzel Bars
Cooking spray
½ c. sugar
5 c. Rice Krispies
1 c. light corn syrup
1 c. M&Ms plain chocolate candies
½ c. peanut butter, honey roast
2 c. pretzel sticks
½ c. Splenda
1 c. cheerios cereal
Coat a 15x10x1 inch jelly roll pan with cooking spray and set aside. In a large bowl, combine sugar, and corn syrup. Microwave on high 2 minutes or until sugar is dissolved. Stir in peanut butter until blended. Add Splenda, cereal, pretzels and M&Ms; stir until coated. Press into prepared pan. Cut into 40 bars.
Yield: 40 bars= 2 pts= 101 cals, 3g fat, trace fiber, 19g carb, 1g protein, 95mg sodium
new Fiber One bars!
I recently tried the new Strawberry and Oats bars and the Apple Streusel bars. Both are good but not as good as the original bars- chocolate and peanut butter. The strawberry bar has sort of a twang or after taste. And you can barely taste the chocolate drizzled on them.
Monday, July 7, 2008
Cheesy Chicken and Broccoli
This is a quick meal but i'm wondering about using whole wheat couscous instead of rice and broccoli cheddar soup!
Cheesy Chicken Broccoli
1 1/2 c cooked, diced chicken
2 c water or broth
1 c quick cooking brown rice
3 c frozen chopped broccoli
4 oz Velveeta Light
In large saucepan, bring water to a boil. Add rice and broccoli. Reduce heat to low and simmer 3-5 minutes. Add chicken and simmer additional 3-5 minutes. Stir in cheese wiz until melted and coated thoroughly. Season as desired.
Yield: 4 servings. Per serving= 346 Calories; 10g Fat (25.1% calories from fat); 28g Protein; 36g Carbohydrate; 3g Dietary Fiber; 62mg Cholesterol; 825mg Sodium. Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.
Cheesy Chicken Broccoli
1 1/2 c cooked, diced chicken
2 c water or broth
1 c quick cooking brown rice
3 c frozen chopped broccoli
4 oz Velveeta Light
In large saucepan, bring water to a boil. Add rice and broccoli. Reduce heat to low and simmer 3-5 minutes. Add chicken and simmer additional 3-5 minutes. Stir in cheese wiz until melted and coated thoroughly. Season as desired.
Yield: 4 servings. Per serving= 346 Calories; 10g Fat (25.1% calories from fat); 28g Protein; 36g Carbohydrate; 3g Dietary Fiber; 62mg Cholesterol; 825mg Sodium. Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.
Friday, July 4, 2008
Sweet & Sour sausage
I revised this recipe from the WW boards. It's delicious!
Sweet & Sour Sausage
1/4 cup diced onion, sliced
1/4 cup packed brown sugar
1 cup ketchup
2 Tablespoons apple cider vinegar
1 1/2 tsp Brown Mustard
1 Tbsp Worcestershire sauce
1 tsp hot pepper sauce, optional
14 ounces smoked sausage, Healthy Choice, cut into 1" pieces
¼ c. Splenda
Spray medium skillet with cooking spray. Sauté onions until soft and translucent. Add brown sugar, ketchup, vinegar, mustard, Worcestershire sauce and pepper sauce; bring to a bubble. Place sausage in 1 ½ quart slow cooker. Sprinkle sausage with Splenda. Pour ketchup sauce over sausage. Cook 2 hours.
Yield: 4 servings. Per serving= 266 Calories; 5g Fat (16.1% calories from fat); 14g Protein; 42g Carbohydrate; 1g Dietary Fiber; 44mg Cholesterol; 1661mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 2 Other Carbohydrates.
Sweet & Sour Sausage
1/4 cup diced onion, sliced
1/4 cup packed brown sugar
1 cup ketchup
2 Tablespoons apple cider vinegar
1 1/2 tsp Brown Mustard
1 Tbsp Worcestershire sauce
1 tsp hot pepper sauce, optional
14 ounces smoked sausage, Healthy Choice, cut into 1" pieces
¼ c. Splenda
Spray medium skillet with cooking spray. Sauté onions until soft and translucent. Add brown sugar, ketchup, vinegar, mustard, Worcestershire sauce and pepper sauce; bring to a bubble. Place sausage in 1 ½ quart slow cooker. Sprinkle sausage with Splenda. Pour ketchup sauce over sausage. Cook 2 hours.
Yield: 4 servings. Per serving= 266 Calories; 5g Fat (16.1% calories from fat); 14g Protein; 42g Carbohydrate; 1g Dietary Fiber; 44mg Cholesterol; 1661mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 2 Other Carbohydrates.
Diet Friendly Easy Baked Beans
This recipe came from my recipe club, Cooking With Faith. It is a easy and tasty recipe.
Diet Friendly Baked Beans
cooking spray
15 oz can white beans or northern beans, rinsed & drained
3 tbl. Ketchup
1 tbl. sf pancake syrup
1 tbl. minced onion
pinch garlic powder
1 tbl. favorite BBQ sauce
Spray small sauce pan with cooking spray. Saute’ onion until translucent. Add beans, ketchup, syrup, barbecue sauce and garlic powder. Bring to a boil. Reduce heat and simmer 15 minutes. Yield: 4 servings. Per serving= 139 Calories; 1g Fat (3.3% calories from fat); 8g Protein; 27g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 176mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Other Carbohydrates.
Diet Friendly Baked Beans
cooking spray
15 oz can white beans or northern beans, rinsed & drained
3 tbl. Ketchup
1 tbl. sf pancake syrup
1 tbl. minced onion
pinch garlic powder
1 tbl. favorite BBQ sauce
Spray small sauce pan with cooking spray. Saute’ onion until translucent. Add beans, ketchup, syrup, barbecue sauce and garlic powder. Bring to a boil. Reduce heat and simmer 15 minutes. Yield: 4 servings. Per serving= 139 Calories; 1g Fat (3.3% calories from fat); 8g Protein; 27g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 176mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Other Carbohydrates.
Wednesday, July 2, 2008
Southwestern Cornbread Salad
I made this tonight. it was interesting. i think i would have liked it better with fat free Catalina dressing instead of the Miracle Whip/Ranch dressing mix.
Southwestern Cornbread Salad
6 oz pkg mexican corn bread
1 egg
2/3 c. skim milk
12 oz chopped romaine lettuce
10 oz tomatoes with green chilies, drained
15 oz black beans, rinsed & drained
11 oz mexicorn
2 slices cooked bacon, chopped
1/2 c. reduced fat shredded mexican blend cheese
2 TB diced green onions
1/2 c. miracle whip free
2 TB ranch dressing mix
Combine corn bread mix, egg and milk. Bake according to package directions; cool and crumble. Place in large bowl. Add lettuce, tomatoes, black beans, corn, bacon, cheese, and onions to bowl. Combine Miracle Whip and dressing mix; add to bowl and toss to combine.
Yield: (I'm guessing it's about 6-8 servings--it's a big bowl). NI for 7 servings- per serving=
277 Calories; 7g Fat (23.4% calories from fat); 11g Protein; 41g Carbohydrate; 6g Dietary Fiber; 35mg Cholesterol; 1116mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat; 1 Other Carbohydrates.
Southwestern Cornbread Salad
6 oz pkg mexican corn bread
1 egg
2/3 c. skim milk
12 oz chopped romaine lettuce
10 oz tomatoes with green chilies, drained
15 oz black beans, rinsed & drained
11 oz mexicorn
2 slices cooked bacon, chopped
1/2 c. reduced fat shredded mexican blend cheese
2 TB diced green onions
1/2 c. miracle whip free
2 TB ranch dressing mix
Combine corn bread mix, egg and milk. Bake according to package directions; cool and crumble. Place in large bowl. Add lettuce, tomatoes, black beans, corn, bacon, cheese, and onions to bowl. Combine Miracle Whip and dressing mix; add to bowl and toss to combine.
Yield: (I'm guessing it's about 6-8 servings--it's a big bowl). NI for 7 servings- per serving=
277 Calories; 7g Fat (23.4% calories from fat); 11g Protein; 41g Carbohydrate; 6g Dietary Fiber; 35mg Cholesterol; 1116mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat; 1 Other Carbohydrates.
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