These were okay. i probably won't make them again though...something just seemed to be missing. probably the fat! : )
Coconut Oatmeal Cookie Bars
1 cup packed brown sugar
1/2 cup applesauce
1/2 cup Splenda
1/4 cup egg beaters
1/4 cup water
1 tsp. vanilla
3 cups oats
1 cup flour
1/2 tsp. salt
1/2 tsp. baking soda
½ c. coconut flakes
Heat oven to 350 degrees F. In a large bowl, beat brown sugar, applesauce and Splenda until creamy. Add egg beaters, water and vanilla; beat well. Add combined oats, flour, salt , baking soda and coconut; mix well. Press dough into an ungreased 9x13 pan. Bake 30-35 minutes. Yields: 24 bars Nutritional Information: 104 Calories; 1g Fat (10.1% calories from fat); 2g Protein; 21g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 81mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
Thursday, October 30, 2008
Shrimp & black bean chili
I made this tonight but probably won't make it again. The shrimp really messed it up. It's hard to get good shrimp here.
Shrimp 'n' Black Bean Chili
Serving Size : 4cooking spray
1/2 cup chopped onion
1/2 cup chopped green pepper
15 oz canned black beans -- rinsed and drained
14 1/2 oz diced tomatoes -- undrained
1 cup fat-free chicken broth
1/3 cup picante sauce
1 teaspoon ground cumin
1/2 teaspoon dried basil
1/2 pound cooked shrimp -- peeled and deveined
Spray large saucepan with cooking spray. Saute’ onion and green pepper for 4-5 minutes or until crisp-tender. Stir in the beans, tomatoes, broth, picante sauce, cumin and basil. Reduce heat; simmer, uncovered, for 10-15 minutes or until heated through. Add shrimp; simmer 3-4 minutes longer or until heated through. Serve with rice if desired. (Add POINTS for rice, not Included in nutritional facts.) Per Serving (excluding unknown items): 188 Calories; 2g Fat (9.0% calories from fat); 22g Protein; 22g Carbohydrate; 7g Dietary Fiber; 111mg Cholesterol; 748mg Sodium. Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.
Shrimp 'n' Black Bean Chili
Serving Size : 4cooking spray
1/2 cup chopped onion
1/2 cup chopped green pepper
15 oz canned black beans -- rinsed and drained
14 1/2 oz diced tomatoes -- undrained
1 cup fat-free chicken broth
1/3 cup picante sauce
1 teaspoon ground cumin
1/2 teaspoon dried basil
1/2 pound cooked shrimp -- peeled and deveined
Spray large saucepan with cooking spray. Saute’ onion and green pepper for 4-5 minutes or until crisp-tender. Stir in the beans, tomatoes, broth, picante sauce, cumin and basil. Reduce heat; simmer, uncovered, for 10-15 minutes or until heated through. Add shrimp; simmer 3-4 minutes longer or until heated through. Serve with rice if desired. (Add POINTS for rice, not Included in nutritional facts.) Per Serving (excluding unknown items): 188 Calories; 2g Fat (9.0% calories from fat); 22g Protein; 22g Carbohydrate; 7g Dietary Fiber; 111mg Cholesterol; 748mg Sodium. Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.
Wednesday, October 29, 2008
South of the Border Casserole
This was ok...I probably won't make it again though. I think I just don't like sweet meat and the honey really did make it sweet. Or maybe I would have liked it better with light cream cheese instead of fat free sour cream?
South of the Border Casserole
1/2 pound ground beef, 96/4
2 tablespoons diced onion
1/2 cup bell pepper
2 jalapenos, fresh jalapeno peppers, minced (use rubber gloves)
2 medium whole tomatoes (28 ounce)
1 cup nonfat sour cream
1 tablespoon honey
1 tablespoon chili powder
1/2 teaspoon salt
4 ounces pasta, smart taste
Brown ground beef. Add the onions and green pepper, cooking until softened. Stir in the jalapeno peppers, tomatoes, sour cream, honey, chili powder and salt.
Add the pasta and 1 cup water. Stir, cover, lower the heat and gently simmer until the pasta is tender, about 25 minutes. Stir every five minutes, to keep the pasta from sticking to the saucepan bottom.
Yield: 4 servings. Per serving= 244 Calories; 3g Fat (11.4% calories from fat); 20g Protein; 38g Carbohydrate; 5g Dietary Fiber; 37mg Cholesterol; 380mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fat; 1 Other Carbohydrates.
South of the Border Casserole
1/2 pound ground beef, 96/4
2 tablespoons diced onion
1/2 cup bell pepper
2 jalapenos, fresh jalapeno peppers, minced (use rubber gloves)
2 medium whole tomatoes (28 ounce)
1 cup nonfat sour cream
1 tablespoon honey
1 tablespoon chili powder
1/2 teaspoon salt
4 ounces pasta, smart taste
Brown ground beef. Add the onions and green pepper, cooking until softened. Stir in the jalapeno peppers, tomatoes, sour cream, honey, chili powder and salt.
Add the pasta and 1 cup water. Stir, cover, lower the heat and gently simmer until the pasta is tender, about 25 minutes. Stir every five minutes, to keep the pasta from sticking to the saucepan bottom.
Yield: 4 servings. Per serving= 244 Calories; 3g Fat (11.4% calories from fat); 20g Protein; 38g Carbohydrate; 5g Dietary Fiber; 37mg Cholesterol; 380mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fat; 1 Other Carbohydrates.
Sunday, October 26, 2008
Chili Relleno Bake
This turned out very well!
Chili Relleno Breakfast Bake
1 c. shredded reduced fat cheddar cheese
12 oz. fat free evaporated milk
3 egg whites
6 , 7" corn tortillas, torn into 2" pieces
8 oz chopped green chilies
1/2 cup salsa
2 Tbsp. chopped cilantro
Preheat oven to 350. Spray an 8" square baking dish with nonstick cooking spray and set aside. In a large bowl, combine cheese, milk, egg whites, tortillas, green chilies, and salsa. Mix well; pour into prepared pan. Bake for 35 minutes or until set. Sprinkle cilantro over the top. Let stand 5 minutes before serving.
Yield: 4 servings. Per serving= 268 Calories; 7g Fat (23.6% calories from fat); 19g Protein; 33g Carbohydrate; 3g Dietary Fiber; 23mg Cholesterol; 706mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Non-Fat Milk; 0 Fat.
Chili Relleno Breakfast Bake
1 c. shredded reduced fat cheddar cheese
12 oz. fat free evaporated milk
3 egg whites
6 , 7" corn tortillas, torn into 2" pieces
8 oz chopped green chilies
1/2 cup salsa
2 Tbsp. chopped cilantro
Preheat oven to 350. Spray an 8" square baking dish with nonstick cooking spray and set aside. In a large bowl, combine cheese, milk, egg whites, tortillas, green chilies, and salsa. Mix well; pour into prepared pan. Bake for 35 minutes or until set. Sprinkle cilantro over the top. Let stand 5 minutes before serving.
Yield: 4 servings. Per serving= 268 Calories; 7g Fat (23.6% calories from fat); 19g Protein; 33g Carbohydrate; 3g Dietary Fiber; 23mg Cholesterol; 706mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Non-Fat Milk; 0 Fat.
Friday, October 24, 2008
Pork Stuffing Balls
These are pretty good but I had no idea how fatty ground pork is so i'm not sure i'll ever make them again.
Pork stuffing Balls
1/2 cup herb-seasoned dry bread stuffing mix
3/4 cup hot water
1 pound ground pork
1/2 tsp sage
1/2 tsp fennel seed
dash red pepper flakes
1/2 cup finely chopped onion
1/2 cup finely chopped celery
1 egg, beaten
Preheat oven to 350*. In a medium bowl, mix herb-seasoned dry bread stuffing mix with hot water. Gradually mix in pork until blended with the stuffing mix. Stir in onion, celery, egg and seasonings. Shape the mixture into 1 inch balls. Place the balls on a large baking sheet covered with foil. Bake 35-45 minutes, until golden brown.
Yield: 32 balls. Per ball: 47 Calories; 3g Fat (62.4% calories from fat); 3g Protein; 2g Carbohydrate; trace Dietary Fiber; 16mg Cholesterol; 41mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fat.
What does it profit a man to gain the whole world, and forfeit his soul? -Mark 8:36
Pork stuffing Balls
1/2 cup herb-seasoned dry bread stuffing mix
3/4 cup hot water
1 pound ground pork
1/2 tsp sage
1/2 tsp fennel seed
dash red pepper flakes
1/2 cup finely chopped onion
1/2 cup finely chopped celery
1 egg, beaten
Preheat oven to 350*. In a medium bowl, mix herb-seasoned dry bread stuffing mix with hot water. Gradually mix in pork until blended with the stuffing mix. Stir in onion, celery, egg and seasonings. Shape the mixture into 1 inch balls. Place the balls on a large baking sheet covered with foil. Bake 35-45 minutes, until golden brown.
Yield: 32 balls. Per ball: 47 Calories; 3g Fat (62.4% calories from fat); 3g Protein; 2g Carbohydrate; trace Dietary Fiber; 16mg Cholesterol; 41mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fat.
What does it profit a man to gain the whole world, and forfeit his soul? -Mark 8:36
Slow cooker pork chops & potatoes in mustard sauce
This was REALLY good!
Crock pot Pork Chops and Potatoes in Mustard Sauce
1 ½ lbs bone in pork sirloin chops, frozen
1 lb potatoes -- thinly sliced
1 10 3/4-ounce can Campbell's 98% Fat Free Cream of Mushroom Soup
1/4 cup low sodium chicken broth
1/4 cup Dijon mustard
1/2 teaspoon dried thyme
1 dash garlic powder
1/4 teaspoon black pepper
2 TB onion - sliced
In 3 quart slow cooker, place pork chops. Top with potatoes. Mix soup, chicken broth, mustard, thyme, garlic, pepper and onion. Pour over potatoes. Cover and cook on LOW for 7 to 9 hours or on HIGH 4 to 5 hours. Yield: 4 servings. Per serving: 308 Calories; 8g Fat (25.0% calories from fat); 27g Protein; 30g Carbohydrate; 3g Dietary Fiber; 3mg Cholesterol; 573mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.
Crock pot Pork Chops and Potatoes in Mustard Sauce
1 ½ lbs bone in pork sirloin chops, frozen
1 lb potatoes -- thinly sliced
1 10 3/4-ounce can Campbell's 98% Fat Free Cream of Mushroom Soup
1/4 cup low sodium chicken broth
1/4 cup Dijon mustard
1/2 teaspoon dried thyme
1 dash garlic powder
1/4 teaspoon black pepper
2 TB onion - sliced
In 3 quart slow cooker, place pork chops. Top with potatoes. Mix soup, chicken broth, mustard, thyme, garlic, pepper and onion. Pour over potatoes. Cover and cook on LOW for 7 to 9 hours or on HIGH 4 to 5 hours. Yield: 4 servings. Per serving: 308 Calories; 8g Fat (25.0% calories from fat); 27g Protein; 30g Carbohydrate; 3g Dietary Fiber; 3mg Cholesterol; 573mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.
Wednesday, October 22, 2008
Mandarin Coleslaw
This came from the recipe club. It was pretty good the first day, but not as good on following days.
Mandarin Coleslaw
HU 2 Serving size 6
11 oz. Mandarin Oranges - drained
1 1/2 oz. sliced almonds
1/3 cup Newmans Own LF Sesame Ginger salad dressing
16 oz. shredded cabbage - coleslaw mix
Mix everything together Let sit for flavors to blend.
This one came from Cooking Light magazine Sept. 2008
Mandarin Coleslaw
HU 2 Serving size 6
11 oz. Mandarin Oranges - drained
1 1/2 oz. sliced almonds
1/3 cup Newmans Own LF Sesame Ginger salad dressing
16 oz. shredded cabbage - coleslaw mix
Mix everything together Let sit for flavors to blend.
This one came from Cooking Light magazine Sept. 2008
Green Chili Casserole
This wasn't as good as I had hoped.
Green Chili Casserole
1/2 pound ground beef, 96/4
8 corn tortillas (6 inch)
2 tablespoons onion, diced
1/2 tsp. chili powder
1/2 tsp cumin
4 ounces cheese, 2% shredded sharp cheddar, shredded
4 ounces green chiles (4 ounce) chopped
10 3/4 fluid ounces soup, cream of chicken 98% ff
1/2 cup skim milk
3 medium tomatoes
Preheat oven to 325 degrees F (165 degrees C). Spray 13x9 pan with cooking spray.
In a medium skillet over medium heat, cook the ground beef and onion until done; drain fat. Add seasonings and green chilis.
Place half of the tortillas on the bottom of the prepared casserole dish and spread with half of the beef mixture and half the cheese. Layer with the remaining tortillas, beef mixture, and remaining cheese. Top with diced tomatoes. In a medium bowl, dilute the soup with milk and pour over the top of the casserole. Bake in the preheated oven for 30 minutes. Sprinkle with the remaining cheese and bake for another 5 to 10 minutes, or until the cheese has melted.
yield: 6 servings. Per serving= 237 Calories; 8g Fat (28.7% calories from fat); 17g Protein; 26g Carbohydrate; 3g Dietary Fiber; 36mg Cholesterol; 458mg Sodium. Exchanges: 1 Grain(Starch); 1 Vegetable; 0 Non-Fat Milk; 0 Fat.
Green Chili Casserole
1/2 pound ground beef, 96/4
8 corn tortillas (6 inch)
2 tablespoons onion, diced
1/2 tsp. chili powder
1/2 tsp cumin
4 ounces cheese, 2% shredded sharp cheddar, shredded
4 ounces green chiles (4 ounce) chopped
10 3/4 fluid ounces soup, cream of chicken 98% ff
1/2 cup skim milk
3 medium tomatoes
Preheat oven to 325 degrees F (165 degrees C). Spray 13x9 pan with cooking spray.
In a medium skillet over medium heat, cook the ground beef and onion until done; drain fat. Add seasonings and green chilis.
Place half of the tortillas on the bottom of the prepared casserole dish and spread with half of the beef mixture and half the cheese. Layer with the remaining tortillas, beef mixture, and remaining cheese. Top with diced tomatoes. In a medium bowl, dilute the soup with milk and pour over the top of the casserole. Bake in the preheated oven for 30 minutes. Sprinkle with the remaining cheese and bake for another 5 to 10 minutes, or until the cheese has melted.
yield: 6 servings. Per serving= 237 Calories; 8g Fat (28.7% calories from fat); 17g Protein; 26g Carbohydrate; 3g Dietary Fiber; 36mg Cholesterol; 458mg Sodium. Exchanges: 1 Grain(Starch); 1 Vegetable; 0 Non-Fat Milk; 0 Fat.
Sunday, October 19, 2008
Mexican Rice Casserole
Made this today--it's very good!
Mexican Rice Casserole
1/2 pound lean ground beef
2 TB diced onion1 large green pepper, chopped
16 oz can kidney beans, rinsed and drained
14.5 oz can diced tomatoes, undrained
8 oz can tomato sauce
1/4 cup water
1 package taco seasoning
1 tablespoon chili powder
1 cup instant rice, uncooked
In a non stick skillet, brown beef, onions and peppers. Combine all ingredients in a slow cooker, except for rice. Cook on low for 8 hours. Stir in rice, cover and cook until rice is tender (about 15 minutes).
Yield: 6 servings. Per serving (about 1 cup)= 272 Calories; 2g Fat (6.9% calories from fat); 10g Protein; 38g Carbohydrate; 6g Dietary Fiber; 10mg Cholesterol; 578mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.
Mexican Rice Casserole
1/2 pound lean ground beef
2 TB diced onion1 large green pepper, chopped
16 oz can kidney beans, rinsed and drained
14.5 oz can diced tomatoes, undrained
8 oz can tomato sauce
1/4 cup water
1 package taco seasoning
1 tablespoon chili powder
1 cup instant rice, uncooked
In a non stick skillet, brown beef, onions and peppers. Combine all ingredients in a slow cooker, except for rice. Cook on low for 8 hours. Stir in rice, cover and cook until rice is tender (about 15 minutes).
Yield: 6 servings. Per serving (about 1 cup)= 272 Calories; 2g Fat (6.9% calories from fat); 10g Protein; 38g Carbohydrate; 6g Dietary Fiber; 10mg Cholesterol; 578mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.
maple corn bread
This was ok. it smelled like maple but didn't taste so much like it.
Maple Corn Bread
1-1/4 cups reduced fat Bisquick
1 cup cornmeal
1 egg
3/4 cup fat-free milk
1/4 cup reduced sugar maple syrup
1 tsp maple flavoring
3 tablespoons Promise spread
In a large bowl, combine the Bisquick and cornmeal. In a small bowl, whisk together the egg, milk, syrup and Promise spread; stir into dry ingredients just until moistened. Pour into a 9-in. square baking pan coated with cooking spray. Bake at 400° for 15-20 minutes or until a toothpick inserted near the center comes out clean. Serve warm. Yield: 12 servings. per serving= 110 Calories; 1g Fat (11.6% calories from fat); 3g Protein; 21g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 206mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 0 Fat.
Maple Corn Bread
1-1/4 cups reduced fat Bisquick
1 cup cornmeal
1 egg
3/4 cup fat-free milk
1/4 cup reduced sugar maple syrup
1 tsp maple flavoring
3 tablespoons Promise spread
In a large bowl, combine the Bisquick and cornmeal. In a small bowl, whisk together the egg, milk, syrup and Promise spread; stir into dry ingredients just until moistened. Pour into a 9-in. square baking pan coated with cooking spray. Bake at 400° for 15-20 minutes or until a toothpick inserted near the center comes out clean. Serve warm. Yield: 12 servings. per serving= 110 Calories; 1g Fat (11.6% calories from fat); 3g Protein; 21g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 206mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 0 Fat.
Friday, October 17, 2008
Creamy Taco Soup
This was delicious!
Creamy Taco Soup
1/2 pound ground beef, 96/4
2 TB chopped onion
15 ounces canned pinto beans, undrained
15 oz fat free refried beans
15 ounces chili, Wolf brand, turkey w/ beans, 99% ff
14 1/2 ounces stewed tomatoes
11 ounces tomatoes with green chilies
10 3/4 ounces nacho cheese soup
8 ounces fat-free sour cream
Brown ground beef with onions in large saucepan. Add remaining ingredients except sour cream. Cook and stir over low heat until soup is very hot. Gently stir in the sour cream and heat on low til very hot.
Yield: 8 servings. Per serving= 239 Calories; 5g Fat (16.4% calories from fat); 18g Protein; 34g Carbohydrate; 7g Dietary Fiber; 24mg Cholesterol; 1132mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Other Carbohydrates.
Creamy Taco Soup
1/2 pound ground beef, 96/4
2 TB chopped onion
15 ounces canned pinto beans, undrained
15 oz fat free refried beans
15 ounces chili, Wolf brand, turkey w/ beans, 99% ff
14 1/2 ounces stewed tomatoes
11 ounces tomatoes with green chilies
10 3/4 ounces nacho cheese soup
8 ounces fat-free sour cream
Brown ground beef with onions in large saucepan. Add remaining ingredients except sour cream. Cook and stir over low heat until soup is very hot. Gently stir in the sour cream and heat on low til very hot.
Yield: 8 servings. Per serving= 239 Calories; 5g Fat (16.4% calories from fat); 18g Protein; 34g Carbohydrate; 7g Dietary Fiber; 24mg Cholesterol; 1132mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Other Carbohydrates.
Wednesday, October 15, 2008
Parmesan Supper Bread
this came from the recipe club. It is such an easy and tasty bread!
Parmesan Supper Bread
1 1/2 Cups reduced fat Bisquick
1 Tablespoon Splenda Granular
1 Tablespoon dried onion flakes
1 teaspoon dried parsley flakes
2 Tablespoons fat free margarine
1 egg white
1/2 Cup fat-free milk
1 TB reduced fat Parmesan Style Grated Topping
Preheat oven to 400 degrees. Spray a 9-inch round cake pan with butter-flavored cooking spray. In a large bowl, combine baking mix, Splenda, onion flakes and parsley flakes. Cut in margarine. Add egg and milk. Mix well to combine. Spread batter into prepared cake pan. Evenly sprinkle Parmesan cheese over top. Bake for 15 to 17 minutes. Place cake pan on a wire rack and spray top lightly with butter-flavored cooking spray. Let set for 5 minutes. Cut into 8 wedges. Serve warm.
Yield: 8 servings. Per serving= 111 Calories; 3g Fat (25.0% calories from fat); 3g Protein; 18g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 349mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat.
Parmesan Supper Bread
1 1/2 Cups reduced fat Bisquick
1 Tablespoon Splenda Granular
1 Tablespoon dried onion flakes
1 teaspoon dried parsley flakes
2 Tablespoons fat free margarine
1 egg white
1/2 Cup fat-free milk
1 TB reduced fat Parmesan Style Grated Topping
Preheat oven to 400 degrees. Spray a 9-inch round cake pan with butter-flavored cooking spray. In a large bowl, combine baking mix, Splenda, onion flakes and parsley flakes. Cut in margarine. Add egg and milk. Mix well to combine. Spread batter into prepared cake pan. Evenly sprinkle Parmesan cheese over top. Bake for 15 to 17 minutes. Place cake pan on a wire rack and spray top lightly with butter-flavored cooking spray. Let set for 5 minutes. Cut into 8 wedges. Serve warm.
Yield: 8 servings. Per serving= 111 Calories; 3g Fat (25.0% calories from fat); 3g Protein; 18g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 349mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat.
BBQ chicken
I made this in the crock pot today. It cooked really fast! I think potatoes would be good in it.
Barbecue Chicken
1 1/2 pounds chicken breasts, no skin, no bone, R-T-C--frozen
1/2 cup fat-free Italian salad dressing
1 cup barbecue sauce
2 tablespoons worcestershire sauce
2 tablespoons brown sugar
Place frozen chicken in 3 qt slow cooker. Combine other ingredients and pour over chicken. Cook on low 5 hours. Yield: 5 servings. Per serving= 226 Calories; 4g Fat (18.2% calories from fat); 31g Protein; 13g Carbohydrate; 1g Dietary Fiber; 83mg Cholesterol; 876mg Sodium. Exchanges: 4 Lean Meat; 1 Other Carbohydrates.
Barbecue Chicken
1 1/2 pounds chicken breasts, no skin, no bone, R-T-C--frozen
1/2 cup fat-free Italian salad dressing
1 cup barbecue sauce
2 tablespoons worcestershire sauce
2 tablespoons brown sugar
Place frozen chicken in 3 qt slow cooker. Combine other ingredients and pour over chicken. Cook on low 5 hours. Yield: 5 servings. Per serving= 226 Calories; 4g Fat (18.2% calories from fat); 31g Protein; 13g Carbohydrate; 1g Dietary Fiber; 83mg Cholesterol; 876mg Sodium. Exchanges: 4 Lean Meat; 1 Other Carbohydrates.
Thursday, October 9, 2008
microwave popcorn
I saw this on the WW boards and had to try it! WalMart no longer carries my 94% ff popcorn and i refuse to buy that expensive Orville Redenbacher. many of the kernels didn't pop but i was afraid it would burn so i might not have cooked it long enough. I didn't let it go all the way to 2 minutes.
Microwave Popcorn
3 TB popcorn kernels
1 brown paper bag
spray butter
seasoning
Put the popcorn kernels in the brown paper bag. Close and roll top down. Lay in microwave and cook 2 minutes. Pour in a bowl and top with butter spray and seasoning of your choice.
Yield: 1 serving= 130 cals, 1.5g fat, 5g fiber
Microwave Popcorn
3 TB popcorn kernels
1 brown paper bag
spray butter
seasoning
Put the popcorn kernels in the brown paper bag. Close and roll top down. Lay in microwave and cook 2 minutes. Pour in a bowl and top with butter spray and seasoning of your choice.
Yield: 1 serving= 130 cals, 1.5g fat, 5g fiber
Southwest Corn Dip
This is a variation of a recipe that is in my book Let's Get This Party Started.
SW Corn Dip
8 oz light cream cheese
2 oz chopped black olives
1 TB taco seasoning
11 oz Mexicorn, drained
4 oz green chilies, drained
Combine cream cheese, olives and taco seasoning. Then fold in corn and green chilies.
Serve with crackers or tortilla chips.
Yield: 8 servings. Per serving= 114 Calories; 6g Fat (47.5% calories from fat); 4g Protein; 11g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 372mg Sodium. Exchanges: 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.
SW Corn Dip
8 oz light cream cheese
2 oz chopped black olives
1 TB taco seasoning
11 oz Mexicorn, drained
4 oz green chilies, drained
Combine cream cheese, olives and taco seasoning. Then fold in corn and green chilies.
Serve with crackers or tortilla chips.
Yield: 8 servings. Per serving= 114 Calories; 6g Fat (47.5% calories from fat); 4g Protein; 11g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 372mg Sodium. Exchanges: 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.
Buffalo Sloppy Joes
These are great!
Buffalo Sloppy Joes
8 ounces ground beef, 96/4
1/4 cup shredded carrots, chopped
1/2 cup celery, chopped
2 tablespoons onion, chopped
1 teaspoon Worcestershire Sauce
1/3 cup wing sauce, Frank's
1/4 cup ketchup
1 tablespoon fat free blue cheese salad dressing
Cook ground beef in skillet with pnion. Add carrot and celery. When beef is done add worcestershire sauce, wing sauce and ketchup. Combine well and add blue cheese dressing before serving. Serve on whole wheat bread.
Yield: 4 servings. per serving= 102 Calories; 2g Fat (20.6% calories from fat); 13g Protein; 8g Carbohydrate; 1g Dietary Fiber; 37mg Cholesterol; 794mg Sodium. Exchanges: 1/2 Vegetable; 1/2 Other Carbohydrates.
Buffalo Sloppy Joes
8 ounces ground beef, 96/4
1/4 cup shredded carrots, chopped
1/2 cup celery, chopped
2 tablespoons onion, chopped
1 teaspoon Worcestershire Sauce
1/3 cup wing sauce, Frank's
1/4 cup ketchup
1 tablespoon fat free blue cheese salad dressing
Cook ground beef in skillet with pnion. Add carrot and celery. When beef is done add worcestershire sauce, wing sauce and ketchup. Combine well and add blue cheese dressing before serving. Serve on whole wheat bread.
Yield: 4 servings. per serving= 102 Calories; 2g Fat (20.6% calories from fat); 13g Protein; 8g Carbohydrate; 1g Dietary Fiber; 37mg Cholesterol; 794mg Sodium. Exchanges: 1/2 Vegetable; 1/2 Other Carbohydrates.
Saturday, October 4, 2008
Mocha Mint Cocoa
This came from the recipe club. It is sure to be my new winter favorite!
Mocha Mint Cocoa
1 envelope cocoa mix, no sugar
1 tsp. instant coffee granules
1/2 tsp. mint extract
combine with 1 cup boiling water.
Yield: 1 serving= 64 Calories; 1g Fat (14.8% calories from fat); 2g Protein; 11g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 171mg Sodium. Exchanges: 0 Lean Meat; 0 Other Carbohydrates.
Mocha Mint Cocoa
1 envelope cocoa mix, no sugar
1 tsp. instant coffee granules
1/2 tsp. mint extract
combine with 1 cup boiling water.
Yield: 1 serving= 64 Calories; 1g Fat (14.8% calories from fat); 2g Protein; 11g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 171mg Sodium. Exchanges: 0 Lean Meat; 0 Other Carbohydrates.
Taco Stuff
I made this while i was at the farmers market today. It's good, filling and not too many points!
Taco Stuff
1/2 pound ground beef, 96/4
15 oz pinto beans, canned
2 tablespoons taco seasoning mix
2 tablespoons ranch-style dressing mix
1/2 cup corn
2 tablespoons green chiles
14 1/2 ounces canned tomato wedges
1 cup salsa
Brown ground beef and onion. Place all ingredients in 3 quart crock pot and cook on low 3-4 hours.
Yield: 4 servings. Per serving (about 1 cup) = 242 Calories; 3g Fat (11.5% calories from fat); 19g Protein; 35g Carbohydrate; 5g Dietary Fiber; 30mg Cholesterol; 1625mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Other Carbohydrates.
Taco Stuff
1/2 pound ground beef, 96/4
15 oz pinto beans, canned
2 tablespoons taco seasoning mix
2 tablespoons ranch-style dressing mix
1/2 cup corn
2 tablespoons green chiles
14 1/2 ounces canned tomato wedges
1 cup salsa
Brown ground beef and onion. Place all ingredients in 3 quart crock pot and cook on low 3-4 hours.
Yield: 4 servings. Per serving (about 1 cup) = 242 Calories; 3g Fat (11.5% calories from fat); 19g Protein; 35g Carbohydrate; 5g Dietary Fiber; 30mg Cholesterol; 1625mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Other Carbohydrates.
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