Tuesday, January 27, 2009

Chili Chicken Stew

This was delicious!

Chili Chicken Stew
12 ounces chicken thighs, boneless, skinless
1/2 cup onion, chopped
1/4 cup green pepper, chopped
dash garlic powder, minced
2 teaspoons extra virgin olive oil
28 ounces canned tomatoes, undrained and chopped
15 ounces canned pinto beans, No salt added, drained
2/3 c salsa
2 tablespoons chili powder
1 teaspoon ground cumin
4 ounces light cream cheese
1/4 c. diced roasted green chilies

Cut chicken into 1-inch pieces. Cook chicken, onion, pepper, and garlic in hot oil in a Dutch oven until light browned. Add tomatoes, beans, salsa, cumin and chili powder. Cover, reduce heat and simmer 20 minutes. Add cream cheese and green chilies. Stir to combine and heat until cheese is well combined.

Yield: 5 servings. Per serving (little over 1 cup)= 269 Calories; 11g Fat (33.2% calories from fat); 21g Protein; 27g Carbohydrate; 7g Dietary Fiber; 61mg Cholesterol; 1111mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Sunday, January 25, 2009

Mexican Layer Casserole

This tasted good but my tortillas were pretty soggy.

Mexican Layer Casserole
cooking spray
12 ounces chicken thighs, boneless, skinless, skinless chicken breast
1/4 c. chopped onion
1 tsp cumin
1 tsp chili powder
1/2 tsp smoked paprika
15 ounces canned black beans, rinsed and drained
11 ounces canned corn, drained
1/2 cup light sour cream
3/4 cup cheese, reduced fat Sargento mexican blend, divided
14 1/2 ounces tomatoes with green chilies
6 medium corn tortillas, cut in half
Salsa (optional)

Preheat oven to 350ºF. Coat a 13x9 pan with cooking spray. Cut chicken into bite-sized pieces. Place chicken in medium skillet and cook with onions, cumin, chili powder and paprika. Transfer chicken to a large bowl and add beans, corn, sour cream and tomatoes. Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture. Sprinkle with cheese. Bake until filling is bubbly and cheese is melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the side.
Yield: 6 servings. Per serving= 270 Calories; 8g Fat (25.0% calories from fat); 20g Protein; 33g Carbohydrate; 6g Dietary Fiber; 52mg Cholesterol; 927mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

We live by faith, not by sight. - 2 Cor. 5:7

Tuesday, January 20, 2009

Lancaster Green Beans

These were pretty good, but I want to try them again without the vinegar and Splenda. I know, they probably aren't Lancaster Green Beans then.

Lancaster County Green Beans
1/2 c chopped onion
3 T bacon bits
1/2 c water
2 t apple cider vinegar
2 t cornstarch
1/2 t mustard
1 T splenda
1 (16 oz) can cut green beans, rinsed and drained
1 hard boiled egg, chopped

Spray skillet with butter flavored Pam. Saute onion 5 minutes. Stir in bacon bits. In small bowl, combine water, vinegar, cornstarch, mustard and splenda. Mix well using wire whisk. Pour mixture into onion mixture. Cook for 3-4 minutes until mixture starts to thicken. Add green beans. Mix well to combine. Continue to cook for 5 minutes until mixture is heated through. Just before serving stir in chopped egg.
Yield: 4 servings. Per serving= 55 Calories; 2g Fat (31.6% calories from fat); 3g Protein; 7g Carbohydrate; 2g Dietary Fiber; 48mg Cholesterol; 324mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Monday, January 19, 2009

Fiber Plus bars

Just a post to mention the new bars by Kellogg's. Fiber Plus antioxidants bars. I tried the Chocolate Chip kind and they are delicious! I think I like them even better than the Fiber One bars. AND Wal-Mart had them for $1.88 so they are cheaper than the Fiber One bars.

Egg Cups

Such a cute and tasty breakfast!

Egg Cups
4 slices light bread, crusts removed
butter spray
2 eggs
1 egg white
2 tsp dried chives
1/4 teaspoon salt
1/8 teaspoon pepper
cooking spray
1/4 cup shredded reduced fat cheddar cheese

Flatten bread with a rolling pin. Spray butter spray on one side of each slice. Press bread buttered side down into four muffin cups. Bake in preheated 350° oven for 12-15 minutes or until lightly toasted. Meanwhile, in a bowl, beat eggs, egg white, chives, salt and pepper. Spray skillet with cooking spray. Add egg mixture; cook and stir until eggs are completely set. Spoon into bread cups; sprinkle with cheese. Bake 1-2 minutes longer or until cheese is melted.
Yield: 2 servings. Per serving (2 cups)= 195 Calories; 8g Fat (34.3% calories from fat); 16g Protein; 20g Carbohydrate; 5g Dietary Fiber; 197mg Cholesterol; 649mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Fat.

Sunday, January 18, 2009

chicken enchilada soup

This was really good!

Chicken Enchilada soup
1 lb boneless chicken breasts, chopped into bite sized pieces
1/2 c. chopped onion
2 tsp minced garlic
2 (14 oz) fat free chicken broth
2 cups water
1 cup masa harina
10 oz enchilada sauce
4 oz Velveeta light
1 tsp chili powder
1/2 tsp cumin
15 oz can black beans
11 oz can yellow corn
1 cup zucchini, chopped
10 oz canned tomatoes with green chilies

Spray large soup pot with cooking spray. Cook onions and garlic in pot with chicken until translucent. Add broth and bring to a boil. Meanwhile in a medium bowl wisk 2 cups water and masa harina. Add to pot along with remaining ingredients.
Yield: 8 servings. Per serving (1 cup) = 305 Calories; 9g Fat (26.1% calories from fat); 27g Protein; 32g Carbohydrate; 5g Dietary Fiber; 55mg Cholesterol; 1049mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.

Saturday, January 17, 2009

Raspberry Meringue

I love meringue cookies! These would be great for Valentine's Day.

Raspberry Meringues
3 egg whites, at room temperature
1/4 teaspoon salt
1/2 teaspoon cream of tartar
1 oz sugar free raspberry gelatin
1/2 cup sugar
1/2 cup miniature chocolate chips

Heat oven to 250 degrees.
Beat egg whites with salt and cream of tartar until foamy. Add gelatin and sugar gradually; beat until soft peaks form and sugar is dissolved. Beat in vinegar. Fold in chocolate chips. Drop meringue from teaspoon onto an ungreased cookie sheet lined with parchment or brown paper. (You can trim a brown paper grocery bag to fit the tray.)
Bake 25 minutes. Turn oven off and leave the cookies in the oven 20 minutes longer.
Yield: 36 cookies. Per cookie= 30 Calories; 1g Fat (22.9% calories from fat); 1g Protein; 5g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 43mg Sodium. Exchanges: 0 Lean Meat; 0 Fat; 1/2 Other Carbohydrates.

Meatball Surprise

These take a long time to cook but they are simple to put together. and good! those brussels sprouts are just little cabbages inside a meatball. Try it, you'll like it! :)

Meatball Surprise
1 1/2 lbs. lean ground beef, 96/4
1 c. uncooked instant rice
2 TB onion, chopped
1 egg white
¼ tsp garlic powder
1/2 tsp. pepper
1 16 oz. pkg. frozen brussels sprouts
1 (26.5 oz) Hunts Spaghetti Sauce
1 tsp. Italian Seasoning

In a large bowl, combine the first six ingredients and mix well. Shape two tablespoons around each frozen brussels sprout to form a meatball. Place in an ungreased casserole dish. Pour spaghetti sauce over meatballs. Sprinkle with Italian seasoning. Cover and bake at 350 for 1 hour and 15 minutes or until meatballs are cooked through.
Yield: 6 servings. Per serving (4 meatballs)= 251 Calories; 4g Fat (13.5% calories from fat); 23g Protein; 34g Carbohydrate; 6g Dietary Fiber; 44mg Cholesterol; 634mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable.

Monday, January 12, 2009

sour cream dill quick bread

I've been sick for three days and eaten just toast and water. This bread was a nice change.

Sour Cream Dill Quick Bread
3 c. reduced fat Bisquick
1 c. reduced fat cheddar cheese, shredded
3/4 c. skim milk
1/2 c. light sour cream
1 TB Splenda
3/4 tsp dried dill weed
3/4 tsp mustard powder
1 egg

Heat oven to 350*. Spray loaf pan with cooking spray. Stir ingredients together just until moistened. Pour into prepared pan. Bake 45-50 minutes or until golden brown. Cool completely before slicing (who can do that??). Store at room temperature up to 4 days or refrigerate up to 10 days.
Yield: 12 servings. Per serving= 155 Calories; 4g Fat (24.9% calories from fat); 6g Protein; 22g Carbohydrate; 1g Dietary Fiber; 22mg Cholesterol; 474mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Wednesday, January 7, 2009

Spicy Pecans

I made these before Christmas. I thought they were good.

Spicy Pecans
3 cups pecan halves
3 tablespoons fat-free italian Parmesan salad dressing
2 teaspoons cumin
2 teaspoons crushed red pepper

HEAT oven to 325°F. Mix nuts, dressing, cumin and crushed red pepper flakes in medium bowl; toss to coat. SPREAD into single layer on foil-covered baking sheet. BAKE 20 min. or until lightly toasted, stirring after 10 min.

Yield: 12 servings. Per serving (1/4 cup)= 184 Calories; 18g Fat (84.2% calories from fat); 2g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 31mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 3 1/2 Fat; 0 Other Carbohydrates.

Orange Broccoli Beef

This was pretty quick. It had too much liquid so I've decreased it here.

Orange Broccoli Beef
14 oz frozen Broccoli Florets
1 C fat free beef broth
3 tbsp hoisin sauce
3 tbsp Low-Sodium Soy Sauce
2 tbsp plum sauce
1/4 c. orange juice
2 tsp orange zest
1 tbsp cornstarch
1 pound lean beef steak
½ tsp crushed red pepper flakes

In medium saucepan, boil broccoli flowerets until crisp tender. In a small bowl, stir together the broth, hoisin sauce, soy sauce, plum sauce, orange juice, orange zest and cornstarch. Slice the steak 1/4 inch thick, then cut the slices crosswise into thirds; cook in large skillet with red pepper flakes. Add the broth mixture to the skillet and cook, stirring, until thickened, about 2 minutes. Add broccoli and cook until heated through, about 2 minutes. Serve with the orange wedges.
Yield: 4 servings. Per serving= 263 Calories; 8g Fat (27.1% calories from fat); 33g Protein; 17g Carbohydrate; 4g Dietary Fiber; 72mg Cholesterol; 884mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates.

Monday, January 5, 2009

Sausage & Bean casserole

This made a quick and tasty dinner! The beans tasted similar to pork and beans.

Sausage & Bean Casserole
cooking spray
1 cup celery
2 tablespoons chopped onion
7 ounces smoked sausage, healthy ones
30 ounces navy beans, canned
1 tablespoon brown sugar
1 tablespoon Splenda
2 tablespoons tomato paste
1/2 teaspoon dried thyme
1/2 teaspoon black pepper
dash garlic powder
1 dash cayenne

Spray skillet with cooking spray. Saute' onion and celery. Add sliced sausage. Rinse and drain beans and add. Add brown sugar, Splenda, tomato paste, thyme, black pepper, garlic powder and cayenne. Simmer 10 minutes.
Yield: 4 servings. Per serving= 334 Calories; 3g Fat (8.6% calories from fat); 23g Protein; 54g Carbohydrate; 12g Dietary Fiber; 22mg Cholesterol; 1470mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Saturday, January 3, 2009

Curry Roasted Cauliflower

This is a tasty and different side dish.

Curry Roasted Cauliflower
1 head cauliflower
2 tsp olive oil
1 TB lemon juice
dash salt
1/4 tsp pepper
1/4 tsp cumin
1/4 tsp curry powder
dash cayenne

Cut cauliflower into medium florets. Combine oil, juice, salt, pepper, cumin, curry and cayenne; pour over cauliflower. Bake at 425* for 25 minutes.
Yield: 3 servings. Per serving= 38 Calories; 3g Fat (68.7% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 11mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.

Pumpkin Ring

Easy and delicious!

Pumpkin Ring
cooking spray
3 cups reduced fat Bisquick®
1 cup splenda
1/2 cup brown sugar, packed
2 tablespoons light margarine
2 eggs
2 egg whites
16 ounces canned pumpkin
2 teaspoons pumpkin spice
1/4 cup skim milk

Preheat oven to 350 degrees F. Spray bundt pan with cooking spray. With an electric mixer, on low speed, beat the Bisquick, Splenda, brown sugar, margarine, eggs, whites, pumpkin, pumpkin spice and milk together, scraping the bowl continuously. Increase the electric mixer speed and mix for 3 minutes. Spread the batter into the cake pan. Bake for 40 minutes or until a toothpick comes out clean. Let cool for 10 minutes and remove it from the pan.

Yield: 14 slices. Per slice= 159 Calories; 3g Fat (17.8% calories from fat); 4g Protein; 29g Carbohydrate; 2g Dietary Fiber; 27mg Cholesterol; 367mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.