This recipe has been rolling around in my head for quite a while. Tonight was the night I actually tried it out! They turned out great! It's a keeper!
PB&J Bars
1/3 cup honey roasted peanut butter
1 cup reduced fat Bisquick®
1 cup quick cooking oats
4 ounces unsweetened applesauce
1/3 cup packed brown sugar
1/2 cup jam, smucker's sugar free
Preheat oven to 350*. Spray 11x7 pan with cooking spray. Combine peanut butter, Bisquick, oats, applesauce and brown sugar. Spread into 11x7 pan. Spread jam over oat mixture. Bake 30-35 minutes.
Yield: 16 bars. Per bar= 105 Calories; 4g Fat (29.0% calories from fat); 3g Protein; 17g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 118mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
Friday, August 29, 2008
Mexican Tomato Corn Soup
I made this over night. I makes a nice lunch!
Mexican Tomato Corn Soup
1/4 cup diced onion, diced
1 cup shredded carrots, diced
14 1/2 ounces canned roasted tomatoes, undrained
2 1/2 cups tomato juice, low sodium
15 ounces fat-free chicken broth, low-sodium chicken broth
11 ounces mexicorn, undrained
1/4 cup green chili peppers
1 1/2 teaspoons chili powder
1 1/2 tsp ground cumin
1 dash cayenne pepper
1 cup corn kernels
1 cup salsa
Combine all ingredients in 3 quart slow cooker.
Cook on low 6-8 hours.
Yield: 5 servings. Per serving(about 2 cups)= 160 Calories; 1g Fat (5.6% calories from fat); 9g Protein; 35g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 754mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fat.
Mexican Tomato Corn Soup
1/4 cup diced onion, diced
1 cup shredded carrots, diced
14 1/2 ounces canned roasted tomatoes, undrained
2 1/2 cups tomato juice, low sodium
15 ounces fat-free chicken broth, low-sodium chicken broth
11 ounces mexicorn, undrained
1/4 cup green chili peppers
1 1/2 teaspoons chili powder
1 1/2 tsp ground cumin
1 dash cayenne pepper
1 cup corn kernels
1 cup salsa
Combine all ingredients in 3 quart slow cooker.
Cook on low 6-8 hours.
Yield: 5 servings. Per serving(about 2 cups)= 160 Calories; 1g Fat (5.6% calories from fat); 9g Protein; 35g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 754mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fat.
Wednesday, August 27, 2008
Red beans & Rice
I made this tonight. It was delicious! and quick and easy!
New Orleans Red Beans and Rice
1/2 c. brown rice
2 TB onion, chopped
1 green bell pepper, seeded & chopped
dash garlic powder
1 c. diced lean ham
1 can red kidney beans, rinsed & drained
1 tsp. Cajun seasoning
½ c. fat free reduced-sodium chicken broth
Cook the rice according to package direction, omitting any fat. Spray skillet with cooking spray. Add onion, bell pepper, and garlic; cook, stirring occasionally, until softened, 3-4 minutes. Add ham and cook, stirring occasionally, until it starts to brown, 4-5 minutes. Add the beans and Cajun seasoning, cook, stirring occasionally, until heated through, 1-2 minutes. Add the broth and cook until liquid is almost completely absorbed, about 2 minutes. Serve over rice.
Yield: 3 servings (about 1 ½ cups each). Per serving= 262 Calories; 3g Fat (11.1% calories from fat); 20g Protein; 40g Carbohydrate; 7g Dietary Fiber; 21mg Cholesterol; 1291mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Other Carbohydrates.
Whatever you do, do your work heartily, as for the Lord rather than for men...It is the Lord Christ whom you serve. -Col. 3:23, 24 (NASB)
New Orleans Red Beans and Rice
1/2 c. brown rice
2 TB onion, chopped
1 green bell pepper, seeded & chopped
dash garlic powder
1 c. diced lean ham
1 can red kidney beans, rinsed & drained
1 tsp. Cajun seasoning
½ c. fat free reduced-sodium chicken broth
Cook the rice according to package direction, omitting any fat. Spray skillet with cooking spray. Add onion, bell pepper, and garlic; cook, stirring occasionally, until softened, 3-4 minutes. Add ham and cook, stirring occasionally, until it starts to brown, 4-5 minutes. Add the beans and Cajun seasoning, cook, stirring occasionally, until heated through, 1-2 minutes. Add the broth and cook until liquid is almost completely absorbed, about 2 minutes. Serve over rice.
Yield: 3 servings (about 1 ½ cups each). Per serving= 262 Calories; 3g Fat (11.1% calories from fat); 20g Protein; 40g Carbohydrate; 7g Dietary Fiber; 21mg Cholesterol; 1291mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Other Carbohydrates.
Whatever you do, do your work heartily, as for the Lord rather than for men...It is the Lord Christ whom you serve. -Col. 3:23, 24 (NASB)
Sunday, August 24, 2008
cheeseburger soup
This was ok. not sure i'll make it again though.
CROCK POT CHEESEBURGER SOUP
8 ounces ground beef, 96/4
4 ounces Velveeta Light
1 cup celery
1/2 cup green pepper
2 cups fat-free beef broth
1/2 cup onion
15 ounces canned tomatoes
1 cup shredded carrots
Brown ground beef and onion in small skillet. Add all ingredients to 3 quart crock. Cook on low 6-8 hours.
Yield: 5 servings. Per serving= 189 Calories; 6g Fat (27.6% calories from fat); 23g Protein; 14g Carbohydrate; 3g Dietary Fiber; 38mg Cholesterol; 1007mg Sodium. Exchanges: 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
CROCK POT CHEESEBURGER SOUP
8 ounces ground beef, 96/4
4 ounces Velveeta Light
1 cup celery
1/2 cup green pepper
2 cups fat-free beef broth
1/2 cup onion
15 ounces canned tomatoes
1 cup shredded carrots
Brown ground beef and onion in small skillet. Add all ingredients to 3 quart crock. Cook on low 6-8 hours.
Yield: 5 servings. Per serving= 189 Calories; 6g Fat (27.6% calories from fat); 23g Protein; 14g Carbohydrate; 3g Dietary Fiber; 38mg Cholesterol; 1007mg Sodium. Exchanges: 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
Saturday, August 23, 2008
Georgia Peach Daiquiri
These were really good! I used canned peaches instead of fresh.
Georgia Peach Daiquiri
3 cups (6 medium-size) peeled and chopped fresh peaches
1/4 Cup lime juice
2 teaspoons rum extract
1 Tablespoon Splenda Granular
2 1/2 Cups cold Diet Mountain Dew
Place peaches and lime juice in a blender container. Cover and process on BLEND for 10 to 15 seconds or until peaches are mushy. Add rum extract, Splenda, and Diet Mountain Dew. Re-cover and process on HIGH until smooth. Evenly pour into 6 daiquiri glasses. Serve at once
Serves 6 (1 Cup)= Each serving = 40 calories, 0g Fat, 1g Protein, 9g Carbohydrate, 9mg Sodium, 6mg Calcium, 1g Fiber
Whatever you do, do your work heartily, as for the Lord rather than for men...It is the Lord Christ whom you serve. - col. 3:23, 24 (NASB)
Georgia Peach Daiquiri
3 cups (6 medium-size) peeled and chopped fresh peaches
1/4 Cup lime juice
2 teaspoons rum extract
1 Tablespoon Splenda Granular
2 1/2 Cups cold Diet Mountain Dew
Place peaches and lime juice in a blender container. Cover and process on BLEND for 10 to 15 seconds or until peaches are mushy. Add rum extract, Splenda, and Diet Mountain Dew. Re-cover and process on HIGH until smooth. Evenly pour into 6 daiquiri glasses. Serve at once
Serves 6 (1 Cup)= Each serving = 40 calories, 0g Fat, 1g Protein, 9g Carbohydrate, 9mg Sodium, 6mg Calcium, 1g Fiber
Whatever you do, do your work heartily, as for the Lord rather than for men...It is the Lord Christ whom you serve. - col. 3:23, 24 (NASB)
Friday, August 22, 2008
Beef & Barley Stew w/ cornbread
I made this up today with leftover roast from the other day. It was even more delicious than I thought it would be! you could probably add a little water as it's really thick. I like it that way though. And the servings are pretty large so they are a little high in calories but it's a good way to get some veggies.
Beef & Barley Stew w/Cornbread
15 1/4 ounces canned tomatoes, okra & corn, low sodium
15 ounces canned peas
15 ounces canned green beans
1 cup celery
1 cup shredded carrots
2 cups sirloin tip roast, trimmed, cooked
4 cups fat-free beef broth
1 teaspoon italian seasoning
1/2 teaspoon black pepper
1 teaspoon onion powder
1/2 cup quick cooking barley
8 ounces corn muffin mix, jiffy
1 egg
1/3 cup skim milk
Add okra, tomatoes, corn, peas, green beans, celery, carrots, diced roast, broth, seasonings, barley and broth to 5 quart slow cooker. Combine corn muffin mix, egg and milk and pour over top of veggie mixture. Cook on low 7-9 hours.
Yield: 6 servings (about 1 1/2 cups per serving). Per serving= 394 Calories; 9g Fat (19.0% calories from fat); 32g Protein; 54g Carbohydrate; 7g Dietary Fiber; 81mg Cholesterol; 1220mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 0 Fat.
Beef & Barley Stew w/Cornbread
15 1/4 ounces canned tomatoes, okra & corn, low sodium
15 ounces canned peas
15 ounces canned green beans
1 cup celery
1 cup shredded carrots
2 cups sirloin tip roast, trimmed, cooked
4 cups fat-free beef broth
1 teaspoon italian seasoning
1/2 teaspoon black pepper
1 teaspoon onion powder
1/2 cup quick cooking barley
8 ounces corn muffin mix, jiffy
1 egg
1/3 cup skim milk
Add okra, tomatoes, corn, peas, green beans, celery, carrots, diced roast, broth, seasonings, barley and broth to 5 quart slow cooker. Combine corn muffin mix, egg and milk and pour over top of veggie mixture. Cook on low 7-9 hours.
Yield: 6 servings (about 1 1/2 cups per serving). Per serving= 394 Calories; 9g Fat (19.0% calories from fat); 32g Protein; 54g Carbohydrate; 7g Dietary Fiber; 81mg Cholesterol; 1220mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 0 Fat.
Mint chocolate cake mix cookies
i liked these. I like the soft doughiness of cake mix cookies.
Mint Chocolate cake mix cookies
18.25 oz reduced sugar cake mix, devil's food
1/2 c. unsweetened applesauce
1/2 c. mini chocolate chips
2 egg whites
2 TB water
2 tsp mint extract
Preheat oven to 350*. Spray cookie sheet with cooking spray. Combine all ingredients. Place tablespoonfuls of dough on cookie sheet. Bake 10-12 minutes.
Yield: 34 cookies. per cookie= 68 Calories; 1g Fat (17.6% calories from fat); 1g Protein; 14g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 125mg Sodium. Exchanges: 0 Lean Meat; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
Mint Chocolate cake mix cookies
18.25 oz reduced sugar cake mix, devil's food
1/2 c. unsweetened applesauce
1/2 c. mini chocolate chips
2 egg whites
2 TB water
2 tsp mint extract
Preheat oven to 350*. Spray cookie sheet with cooking spray. Combine all ingredients. Place tablespoonfuls of dough on cookie sheet. Bake 10-12 minutes.
Yield: 34 cookies. per cookie= 68 Calories; 1g Fat (17.6% calories from fat); 1g Protein; 14g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 125mg Sodium. Exchanges: 0 Lean Meat; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
Bourbon Brownies
These were ok but not quite as flavorful as I would have liked. of course, that may be my fault as I ran out of unsweetened cocoa...
Bourbon Fudge Brownies
1/4 cup bourbon
1/4 cup semisweet chocolate chips
1 1/2 cups all-purpose flour
1/2 cup unsweetened cocoa
1 teaspoon baking powder
1/2 teaspoon salt
1/3 cups sugar
1 c. Splenda
3 TB light margarine, softened
½ c. unsweetened applesauce
1/2 teaspoon vanilla extract
1 large egg
1 egg white
Cooking spray
Preheat oven to 350°. Bring bourbon to a boil in a small saucepan; remove from heat. Add chocolate chips, stirring until smooth. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour, cocoa, baking powder, and salt, stirring with a whisk. Combine sugar and margarine in a large bowl; beat with a mixer at medium speed until well combined. Add vanilla and eggs; beat well. Add flour mixture and bourbon mixture to sugar mixture, beating at low speed just until combined. Spread batter into a 9-inch square baking pan coated with cooking spray. Bake at 350° for 25 minutes or until a wooden pick inserted in the center comes out clean. Cool in pan on wire rack.
Yield: 12 servings. per serving= 145 Calories; 3g Fat (22.0% calories from fat); 3g Protein; 23g Carbohydrate; 2g Dietary Fiber; 16mg Cholesterol; 176mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
Bourbon Fudge Brownies
1/4 cup bourbon
1/4 cup semisweet chocolate chips
1 1/2 cups all-purpose flour
1/2 cup unsweetened cocoa
1 teaspoon baking powder
1/2 teaspoon salt
1/3 cups sugar
1 c. Splenda
3 TB light margarine, softened
½ c. unsweetened applesauce
1/2 teaspoon vanilla extract
1 large egg
1 egg white
Cooking spray
Preheat oven to 350°. Bring bourbon to a boil in a small saucepan; remove from heat. Add chocolate chips, stirring until smooth. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour, cocoa, baking powder, and salt, stirring with a whisk. Combine sugar and margarine in a large bowl; beat with a mixer at medium speed until well combined. Add vanilla and eggs; beat well. Add flour mixture and bourbon mixture to sugar mixture, beating at low speed just until combined. Spread batter into a 9-inch square baking pan coated with cooking spray. Bake at 350° for 25 minutes or until a wooden pick inserted in the center comes out clean. Cool in pan on wire rack.
Yield: 12 servings. per serving= 145 Calories; 3g Fat (22.0% calories from fat); 3g Protein; 23g Carbohydrate; 2g Dietary Fiber; 16mg Cholesterol; 176mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
Wednesday, August 20, 2008
texas beef barbecue
I made this today- it was tasty!
Texas Beef Barbecue
1 boneless beef sirloin tip roast (4 lbs)
1 c. spicy V8 juice
1/2 c. water
1/4 c. white vinegar
1/4 c. ketchup
2 TB worcestershire sauce
2 TB packed brown sugar
1/2 tsp salt
1 tsp ground mustard
1 tsp smoked paprika
1/2 tsp chili powder
1/8 tsp black pepper
Put roast in 5 quart slow cooker. Combine all remaining ingredients and pour over roast. Cook on low 8-10 hours or until meat is tender.
Texas Beef Barbecue
1 boneless beef sirloin tip roast (4 lbs)
1 c. spicy V8 juice
1/2 c. water
1/4 c. white vinegar
1/4 c. ketchup
2 TB worcestershire sauce
2 TB packed brown sugar
1/2 tsp salt
1 tsp ground mustard
1 tsp smoked paprika
1/2 tsp chili powder
1/8 tsp black pepper
Put roast in 5 quart slow cooker. Combine all remaining ingredients and pour over roast. Cook on low 8-10 hours or until meat is tender.
chive scalloped potatoes
this was not bad. I missed the cheese though.
Chive Scalloped Potatoes
2 teaspoons butter
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground mustard
3/4 cup 2% milk (I used skim)
1 teaspoon minced chives
2 medium potatoes, peeled and thinly sliced
In a small saucepan, melt butter. Stir in the flour, salt, pepper and mustard until smooth; gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in chives.
In a 3-cup baking dish coated with nonstick cooking spray, layer half of the potatoes, 1/3 cup white sauce, remaining potatoes and remaining sauce. Cover and bake at 350° for 35 minutes. Uncover; bake 5-10 minutes longer or until potatoes are tender. Yield: 2 servings. 2 servings.
Nutrition Facts: 3/4 cup equals 197 calories, 6 g fat (3 g saturated fat), 17 mg cholesterol, 679 mg sodium, 31 g carbohydrate, 2 g fiber, 6 g protein. Diabetic Exchanges: 2 starch, 1 fat.
Chive Scalloped Potatoes
2 teaspoons butter
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground mustard
3/4 cup 2% milk (I used skim)
1 teaspoon minced chives
2 medium potatoes, peeled and thinly sliced
In a small saucepan, melt butter. Stir in the flour, salt, pepper and mustard until smooth; gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in chives.
In a 3-cup baking dish coated with nonstick cooking spray, layer half of the potatoes, 1/3 cup white sauce, remaining potatoes and remaining sauce. Cover and bake at 350° for 35 minutes. Uncover; bake 5-10 minutes longer or until potatoes are tender. Yield: 2 servings. 2 servings.
Nutrition Facts: 3/4 cup equals 197 calories, 6 g fat (3 g saturated fat), 17 mg cholesterol, 679 mg sodium, 31 g carbohydrate, 2 g fiber, 6 g protein. Diabetic Exchanges: 2 starch, 1 fat.
Sunday, August 17, 2008
Cream Cheese Pound Cake
This is quick and easy! I'm adding another egg white as it was a little crumbly.
Cream Cheese Pound Cake
8 oz Jiffy cake mix (yellow or lemon)
4 oz light cream cheese
1/2 c. water
2 egg whites
Preheat oven to 350*. Mix all ingredients with a mixer. Spray bread pan with cooking spray. Pour batter into prepared pan and bake 40 minutes.
Yield: 8 servings= 159 Calories; 6g Fat (32.6% calories from fat); 4g Protein; 23g Carbohydrate; trace Dietary Fiber; 9mg Cholesterol; 280mg Sodium. Exchanges: 1/2 Lean Meat; 1 Fat; 1 1/2 Other Carbohydrates.
Cream Cheese Pound Cake
8 oz Jiffy cake mix (yellow or lemon)
4 oz light cream cheese
1/2 c. water
2 egg whites
Preheat oven to 350*. Mix all ingredients with a mixer. Spray bread pan with cooking spray. Pour batter into prepared pan and bake 40 minutes.
Yield: 8 servings= 159 Calories; 6g Fat (32.6% calories from fat); 4g Protein; 23g Carbohydrate; trace Dietary Fiber; 9mg Cholesterol; 280mg Sodium. Exchanges: 1/2 Lean Meat; 1 Fat; 1 1/2 Other Carbohydrates.
Sweet Baked Squash
This recipe came from my recipe club. it's good. I think it would be good with cinnamon too.
Sweet Baked Squash
1 yellow squash
spray butter
2 TB Splenda
Pierce squash with fork and bake in microwave about 4 minutes. cut in half and remove seeds. Dice into small pieces, spray with butter and sprinkle with Splenda. Mix well and eat.
Sweet Baked Squash
1 yellow squash
spray butter
2 TB Splenda
Pierce squash with fork and bake in microwave about 4 minutes. cut in half and remove seeds. Dice into small pieces, spray with butter and sprinkle with Splenda. Mix well and eat.
chicken and corn chili
I made this in the crock pot today. It's very good! I used corn that I grilled and cut off the cob. This is the time of year to buy lots of corn, grill it, cut it off the cob and freeze it for soups like this!
Chicken and Corn Chili
10 oz frozen chicken thighs, boneless, skinless
15 oz Fire roasted tomatoes, undrained
dash garlic powder
1 tsp. of cumin
1 tsp. chili powder
1 tsp. smoked paprika
¼ tsp. ground chipotle pepper
black pepper to taste
1 c. roasted corn kernels
1 (15oz.) can pinto beans, rinsed and drained
Place all ingredients in 3 quart crock. Cook 6-8 hrs on low. Shred chicken before serving.
Yield: 4 servings. Per serving= 222 Calories; 5g Fat (20.1% calories from fat); 19g Protein; 29g Carbohydrate; 6g Dietary Fiber; 57mg Cholesterol; 710mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.
Chicken and Corn Chili
10 oz frozen chicken thighs, boneless, skinless
15 oz Fire roasted tomatoes, undrained
dash garlic powder
1 tsp. of cumin
1 tsp. chili powder
1 tsp. smoked paprika
¼ tsp. ground chipotle pepper
black pepper to taste
1 c. roasted corn kernels
1 (15oz.) can pinto beans, rinsed and drained
Place all ingredients in 3 quart crock. Cook 6-8 hrs on low. Shred chicken before serving.
Yield: 4 servings. Per serving= 222 Calories; 5g Fat (20.1% calories from fat); 19g Protein; 29g Carbohydrate; 6g Dietary Fiber; 57mg Cholesterol; 710mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.
Saturday, August 16, 2008
Mock Wendy's Frosty
This one came from my recipe club and the WW boards. It was ok. Not as Wendy's-like as I had hoped. not bad though.
Mock Wendy's Frosty
1 c. skim milk
2 TB ff, sf chocolate pudding mix
2 TB Cool Whip Free
8 ice cubes.
Blend everything in the blender. Yield: 1 serving.
Mock Wendy's Frosty
1 c. skim milk
2 TB ff, sf chocolate pudding mix
2 TB Cool Whip Free
8 ice cubes.
Blend everything in the blender. Yield: 1 serving.
Pumpkin Enchiladas
This was one of the recipes the breakfast enchiladas made me think of. I made them this morning. they're pretty good.
Pumpkin Enchiladas
6 Mission carb balance, fajita sized tortillas, whole wheat
15 oz canned pumpkin
4 oz light cream cheese
1/2 C. Splenda
1 tsp cinnamon
1/2 tsp cloves
1/2 tsp nutmeg
1/4 c. reduced calorie syrup
1/2 tsp cinnamon
Preheat oven to 350*. Spray 8x8 pan with cooking spray. Combine pumpkin, cream cheese, Splenda, cinnamon, cloves and nutmeg. Spread pumpkin mixture into tortillas and roll. Place seam side down in prepared pan. Pour syrup over enchiladas and sprinkle with remaining cinnamon. Bake for 15-20 minutes.
My God shall supply all your needs according to His riches. -Phil. 4:19
Yield: 6 servings. Per serving= 167 Calories; 6g Fat (30.0% calories from fat); 6g Protein; 24g Carbohydrate; 10g Dietary Fiber; 11mg Cholesterol; 377mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Pumpkin Enchiladas
6 Mission carb balance, fajita sized tortillas, whole wheat
15 oz canned pumpkin
4 oz light cream cheese
1/2 C. Splenda
1 tsp cinnamon
1/2 tsp cloves
1/2 tsp nutmeg
1/4 c. reduced calorie syrup
1/2 tsp cinnamon
Preheat oven to 350*. Spray 8x8 pan with cooking spray. Combine pumpkin, cream cheese, Splenda, cinnamon, cloves and nutmeg. Spread pumpkin mixture into tortillas and roll. Place seam side down in prepared pan. Pour syrup over enchiladas and sprinkle with remaining cinnamon. Bake for 15-20 minutes.
My God shall supply all your needs according to His riches. -Phil. 4:19
Yield: 6 servings. Per serving= 167 Calories; 6g Fat (30.0% calories from fat); 6g Protein; 24g Carbohydrate; 10g Dietary Fiber; 11mg Cholesterol; 377mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Friday, August 15, 2008
Breakfast Enchiladas
I made these for myself and a co-worker today. They were great!
Breakfast Enchiladas
1 1/2 cups ham, extra lean, diced
1 tablespoon sliced green onions
2 tablespoons diced green chiles
3/4 cup cheese, 2%, sharp cheddar, divided
5 tortillas, Mission Carb balance, whole wheat fajita size
2 eggs
2 egg whites
1/2 cup skim milk
1/4 teaspoon black pepper
Preheat oven to 350*. Spray 8x8 pan with cooking spray. Combine ham, green onions, green chilies and 1/2 cup cheese. Place equal amounts in middle of tortillas, roll and place seam side down in prepared pan. Combine eggs, egg whites, milk, pepper , and remaining 1/4 cup of cheese. in small bowl; pour over enchiladas. Refrigerate 8 hours or overnight. Remove from refrigerator and let stand 15 minutes before baking. Bake, uncovered, for 30 minutes.
Yield: 5 servings. Per serving= 225 Calories; 9g Fat (38.0% calories from fat); 20g Protein; 15g Carbohydrate; 8g Dietary Fiber; 106mg Cholesterol; 990mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat.
What does it profit a man to gain the whole world, and forfeit his soul?
-Mark 8:36 (NASB)
Breakfast Enchiladas
1 1/2 cups ham, extra lean, diced
1 tablespoon sliced green onions
2 tablespoons diced green chiles
3/4 cup cheese, 2%, sharp cheddar, divided
5 tortillas, Mission Carb balance, whole wheat fajita size
2 eggs
2 egg whites
1/2 cup skim milk
1/4 teaspoon black pepper
Preheat oven to 350*. Spray 8x8 pan with cooking spray. Combine ham, green onions, green chilies and 1/2 cup cheese. Place equal amounts in middle of tortillas, roll and place seam side down in prepared pan. Combine eggs, egg whites, milk, pepper , and remaining 1/4 cup of cheese. in small bowl; pour over enchiladas. Refrigerate 8 hours or overnight. Remove from refrigerator and let stand 15 minutes before baking. Bake, uncovered, for 30 minutes.
Yield: 5 servings. Per serving= 225 Calories; 9g Fat (38.0% calories from fat); 20g Protein; 15g Carbohydrate; 8g Dietary Fiber; 106mg Cholesterol; 990mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat.
What does it profit a man to gain the whole world, and forfeit his soul?
-Mark 8:36 (NASB)
Tuesday, August 12, 2008
Chicken Apple Chili
This is my version of a Rachael Ray recipe from the current issue of her magazine. It was better than I thought it might be.
Chicken Apple Chili
1 lb boneless skinless chicken thighs
3 tsp chili powder
2 tsp cumin
1 tsp smoked paprika
2 TB sliced green onion
2 c. ff chicken broth
15 oz great northern beans, rinsed & drained
20 oz canned sliced apples, diced
1/2 c. reduced fat sharp cheddar cheese
cut chicken into bite-sized pieces. In large saucepan, brown chicken. Add chili powder, cumin, paprika, and green onions. After chicken is done add broth, beans, apples and cheese. Simmer 15 minutes.
Yield: 5 servings. Per serving= 325 Calories; 9g Fat (23.8% calories from fat); 28g Protein; 39g Carbohydrate; 7g Dietary Fiber; 81mg Cholesterol; 425mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Fruit; 0 Fat.
I have learned to be content in whatever circumstances I am. I know how to get along with humble means, and I also know how to live in prosperity. I can do all things through Him who strengthens me. - Philippians 4:11-13
Chicken Apple Chili
1 lb boneless skinless chicken thighs
3 tsp chili powder
2 tsp cumin
1 tsp smoked paprika
2 TB sliced green onion
2 c. ff chicken broth
15 oz great northern beans, rinsed & drained
20 oz canned sliced apples, diced
1/2 c. reduced fat sharp cheddar cheese
cut chicken into bite-sized pieces. In large saucepan, brown chicken. Add chili powder, cumin, paprika, and green onions. After chicken is done add broth, beans, apples and cheese. Simmer 15 minutes.
Yield: 5 servings. Per serving= 325 Calories; 9g Fat (23.8% calories from fat); 28g Protein; 39g Carbohydrate; 7g Dietary Fiber; 81mg Cholesterol; 425mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Fruit; 0 Fat.
I have learned to be content in whatever circumstances I am. I know how to get along with humble means, and I also know how to live in prosperity. I can do all things through Him who strengthens me. - Philippians 4:11-13
Friday, August 8, 2008
Gingerbread Bundt Cake
This turned out yummy!
Gingerbread Bundt Cake
2 1/2 cups all-purpose flour
1 cup Splenda
1/4 cup unsweetened cocoa
2 teaspoons ground ginger
1 1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon cloves
1 egg
1 egg white
1/2 cup molasses
2 TB unsweetened applesauce
1 cup water
Heat oven to 350*. Spray bundt pan with cooking spray. In a large bowl, combine flour, splenda, cocoa, ginger, baking powder, baking soda, salt, cinnamon, nutmeg and cloves; mix well. Make a well in the center and add eggs, molasses, applesauce and water; combine with dry mix. Pour into prepared pan. Pour into prepared pan and bake 45- 60 minutes.
Yield: 16 servings. Per serving= 111 Calories; 1g Fat (5.3% calories from fat); 3g Protein; 23g Carbohydrate; 1g Dietary Fiber; 12mg Cholesterol; 184mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
Gingerbread Bundt Cake
2 1/2 cups all-purpose flour
1 cup Splenda
1/4 cup unsweetened cocoa
2 teaspoons ground ginger
1 1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon cloves
1 egg
1 egg white
1/2 cup molasses
2 TB unsweetened applesauce
1 cup water
Heat oven to 350*. Spray bundt pan with cooking spray. In a large bowl, combine flour, splenda, cocoa, ginger, baking powder, baking soda, salt, cinnamon, nutmeg and cloves; mix well. Make a well in the center and add eggs, molasses, applesauce and water; combine with dry mix. Pour into prepared pan. Pour into prepared pan and bake 45- 60 minutes.
Yield: 16 servings. Per serving= 111 Calories; 1g Fat (5.3% calories from fat); 3g Protein; 23g Carbohydrate; 1g Dietary Fiber; 12mg Cholesterol; 184mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
Cornbread Topped Bourbon Chicken & Beans
This is my version of a Rachael Ray recipe. The original recipe is in the current issue of her magazine (sept 08). It's delicious! Her recipe called for 3 TB of hot sauce. I think I will take that back to 2 TB the next time I make this.
Cornbread Topped Bourbon Chicken & Beans
Cooking spray
¼ c. diced onion
Dash garlic powder
1 lb boneless skinless chicken thighs
¼ tsp salt
¼ tsp pepper
3 TB tomato paste
1 TB smoked paprika
¾ c. ff chicken broth
¼ c. packed brown sugar
3 TB hot pepper sauce
2 TB Worcestershire sauce
1 TB grated orange peel
½ c. bourbon
15 oz pinto beans, rinsed & drained
8.5 oz corn muffin mix
¼ c. skim milk
½ c. low fat cheese
2 TB sliced green onions
Preheat oven to 375*. Spray 2 ½ quart casserole with cooking spray. Saute’ onion and add dash of garlic powder. Cut chicken into bite-sized pieces and add to pan. Cook until done. Sprinkle with salt and pepper. Add tomato paste, paprika, broth, brown sugar, Worcestershire sauce, orange peel, bourbon and pinto beans; combine well. In small bowl, combine corn muffin mix, milk, cheese and onions. Pour corn muffin mix over chicken mixture. Turn heat off on stove and place pan in preheated oven. Bake 25-30 minutes, or until cornbread is lightly browned.
Yield: 6 servings. Per serving= 398 Calories; 9g Fat (21.9% calories from fat); 19g Protein; 53g Carbohydrate; 3g Dietary Fiber; 47mg Cholesterol; 1211mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates.
Cornbread Topped Bourbon Chicken & Beans
Cooking spray
¼ c. diced onion
Dash garlic powder
1 lb boneless skinless chicken thighs
¼ tsp salt
¼ tsp pepper
3 TB tomato paste
1 TB smoked paprika
¾ c. ff chicken broth
¼ c. packed brown sugar
3 TB hot pepper sauce
2 TB Worcestershire sauce
1 TB grated orange peel
½ c. bourbon
15 oz pinto beans, rinsed & drained
8.5 oz corn muffin mix
¼ c. skim milk
½ c. low fat cheese
2 TB sliced green onions
Preheat oven to 375*. Spray 2 ½ quart casserole with cooking spray. Saute’ onion and add dash of garlic powder. Cut chicken into bite-sized pieces and add to pan. Cook until done. Sprinkle with salt and pepper. Add tomato paste, paprika, broth, brown sugar, Worcestershire sauce, orange peel, bourbon and pinto beans; combine well. In small bowl, combine corn muffin mix, milk, cheese and onions. Pour corn muffin mix over chicken mixture. Turn heat off on stove and place pan in preheated oven. Bake 25-30 minutes, or until cornbread is lightly browned.
Yield: 6 servings. Per serving= 398 Calories; 9g Fat (21.9% calories from fat); 19g Protein; 53g Carbohydrate; 3g Dietary Fiber; 47mg Cholesterol; 1211mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates.
Wednesday, August 6, 2008
chocolate pb cake
I made this for my boss's birthday celebration. it turned out yummy!
Chocolate PB Cake
18 1/4 ounces devil's food cake mix
1 cup water
2 egg whites
2 tablespoons fat-free margarine
2 tablespoons honey roasted peanut butter
1/2 cup skim milk
1 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, and milk in a small saucepan and heat until combined. Remove from heat and add Splenda. After removing cake from oven, poke with holes and pour pb mixture over cake. Chill 4 hours.
Yield: 16 servings. per serving= 161 Calories; 7g Fat (35.7% calories from fat); 3g Protein; 24g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 305mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1 1/2 Fat; 1 1/2 Other Carbohydrates.
Chocolate PB Cake
18 1/4 ounces devil's food cake mix
1 cup water
2 egg whites
2 tablespoons fat-free margarine
2 tablespoons honey roasted peanut butter
1/2 cup skim milk
1 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, and milk in a small saucepan and heat until combined. Remove from heat and add Splenda. After removing cake from oven, poke with holes and pour pb mixture over cake. Chill 4 hours.
Yield: 16 servings. per serving= 161 Calories; 7g Fat (35.7% calories from fat); 3g Protein; 24g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 305mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1 1/2 Fat; 1 1/2 Other Carbohydrates.
Tuesday, August 5, 2008
Buffalo Chicken Pasta
I made this tonight and it was fantastic!
Buffalo Chicken Pasta
4 oz Smart Taste pasta
8 oz chicken breast cut in bite size pieces
1 c. sliced celery
4 TB wing sauce
2 TB fat free blue cheese dressing
2 TB whipped reduced fat cream cheese
Bring water to a boil in a medium saucepan; cook pasta. In large skillet, saute’ chicken; add celery. Add wing sauce, blue cheese dressing and cream cheese; mix well. Add pasta and toss to combine.
Yield: 2 large servings. Per serving= 383 Calories; 7g Fat (14.4% calories from fat); 33g Protein; 54g Carbohydrate; 8g Dietary Fiber; 87mg Cholesterol; 1085mg Sodium. Exchanges: 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Other Carbohydrates.
Buffalo Chicken Pasta
4 oz Smart Taste pasta
8 oz chicken breast cut in bite size pieces
1 c. sliced celery
4 TB wing sauce
2 TB fat free blue cheese dressing
2 TB whipped reduced fat cream cheese
Bring water to a boil in a medium saucepan; cook pasta. In large skillet, saute’ chicken; add celery. Add wing sauce, blue cheese dressing and cream cheese; mix well. Add pasta and toss to combine.
Yield: 2 large servings. Per serving= 383 Calories; 7g Fat (14.4% calories from fat); 33g Protein; 54g Carbohydrate; 8g Dietary Fiber; 87mg Cholesterol; 1085mg Sodium. Exchanges: 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Other Carbohydrates.
Sunday, August 3, 2008
Savory Veggie Squares
I took these to some friends at the farmer's market. They were a hit!
Savory Veggie Squares
8 ounces pillsbury crescent roll
2 eggs
1 cup shredded zucchini
1/2 cup shredded carrots
1/2 cup skim milk
1/2 cup reduced fat cheddar cheese
1/2 teaspoon mustard powder
3 slices cooked bacon, diced
2 tablespoons green onions
dash garlic powder
Preheat oven to 375. Spray 13x9 pan with cooking spray. Spread crescent rolls in prepared pan, sealing perforations. Bake 5 minutes. Combine eggs, zucchini, carrots, milk, cheese, mustard, bacon, onions and garlic powder. Pour over crust and bake 25 minutes, or until crust is lightly browned and filling is set. Serve warm.
Yield: 9 squares. Per square= 129 Calories; 7g Fat (44.0% calories from fat); 6g Protein; 13g Carbohydrate; trace Dietary Fiber; 45mg Cholesterol; 292mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
Savory Veggie Squares
8 ounces pillsbury crescent roll
2 eggs
1 cup shredded zucchini
1/2 cup shredded carrots
1/2 cup skim milk
1/2 cup reduced fat cheddar cheese
1/2 teaspoon mustard powder
3 slices cooked bacon, diced
2 tablespoons green onions
dash garlic powder
Preheat oven to 375. Spray 13x9 pan with cooking spray. Spread crescent rolls in prepared pan, sealing perforations. Bake 5 minutes. Combine eggs, zucchini, carrots, milk, cheese, mustard, bacon, onions and garlic powder. Pour over crust and bake 25 minutes, or until crust is lightly browned and filling is set. Serve warm.
Yield: 9 squares. Per square= 129 Calories; 7g Fat (44.0% calories from fat); 6g Protein; 13g Carbohydrate; trace Dietary Fiber; 45mg Cholesterol; 292mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
Saturday, August 2, 2008
Green Chilie Meatloaf
I made this last night. it was great!
GreenChile Meat Loaf
1/2 cup corn chips pieces
4 oz diced green chilies, drained
2 Tbs finely chopped fresh cilantro
1 tsp chili powder
1/2 tsp cumin
½ tsp smoked paprika
1 egg, slightly beaten
½ c. salsa
1 lb. very lean ground beef
Crush corn chips until they are coarse crumbs. In a large bowl, combine corn chips, green chile, cilantro, chili powder, cumin, and paprika. Stir in egg, and the ground beef. Form mixture into an 8 inch loaf. Place loaf in 3 quart slow cooker. Cover and cook on high 3 to 4 hours or until done. Pour salsa over loaf before serving.
Yield: 5 servings. Per serving= 265 Calories; 18g Fat (61.3% calories from fat); 19g Protein; 6g Carbohydrate; 1g Dietary Fiber; 100mg Cholesterol; 323mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 2 Fat.
GreenChile Meat Loaf
1/2 cup corn chips pieces
4 oz diced green chilies, drained
2 Tbs finely chopped fresh cilantro
1 tsp chili powder
1/2 tsp cumin
½ tsp smoked paprika
1 egg, slightly beaten
½ c. salsa
1 lb. very lean ground beef
Crush corn chips until they are coarse crumbs. In a large bowl, combine corn chips, green chile, cilantro, chili powder, cumin, and paprika. Stir in egg, and the ground beef. Form mixture into an 8 inch loaf. Place loaf in 3 quart slow cooker. Cover and cook on high 3 to 4 hours or until done. Pour salsa over loaf before serving.
Yield: 5 servings. Per serving= 265 Calories; 18g Fat (61.3% calories from fat); 19g Protein; 6g Carbohydrate; 1g Dietary Fiber; 100mg Cholesterol; 323mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 2 Fat.
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