Wednesday, April 29, 2009

Mexican Black Beans with Pork

This made a tasty lunch!

Mexican Black Beans with Pork
1 15oz. can black beans, drained
1 cup roasted corn
2 TB diced onion
14.5 oz. can fire roasted tomatoes, undrained
1 c. water
1 lb boneless lean pork loin, trimmed of fat, cut into 1" cubes
1tsp. chili powder
½ tsp cumin
1 tsp smoked paprika
1tsp. ground coriander

This makes a thick stew. Place beans, corn, onions and tomatoes in 3 quart slow cooker. Place diced pork in slow cooker and add water. Sprinkle with spices. Cook on low for 8 - 9 hours.
Yield: 4 servings. Per serving (about 1 ½ cups)= 284 Calories; 7g Fat (20.7% calories from fat); 29g Protein; 28g Carbohydrate; 8g Dietary Fiber; 51mg Cholesterol; 536mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fat.

Monday, April 27, 2009

cajun shrimp

Tasty! I skipped the salt and used cooking spray instead of oil.

Cajun Shrimp
1 1/2 pounds large shrimp, peeled and deveined
1 teaspoon paprika
3/4 teaspoon dried thyme
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 to 1/2 teaspoon ground red pepper
1 tablespoon vegetable oil

Combine first 8 ingredients in a large zip-top plastic bag; seal bag and shake to coat. Heat oil in a large nonstick skillet over medium-high heat until hot. Add shrimp; sauté 4 minutes or until shrimp are done.
Yield4 servings (serving size: 5 ounces) Nutritional Information
CALORIES 185(29% from fat); FAT 6g (sat 1.1g,mono 1.4g,poly 2.7g); PROTEIN 29g; CHOLESTEROL 215mg; CALCIUM 85mg; SODIUM 357mg; FIBER 0.3g; IRON 4.1mg; CARBOHYDRATE 2.2g

Tuesday, April 21, 2009

Asparagus w/ Honey Mustard

This was delicious!

Asparagus w/ Honey Mustard
2 lbs asparagus, trimmed
1/4 c. honey
3 TB dijon mustard
3 TB lemon juice
1 tsp extra virgin olive oil

Heat 1 inch of water in skillet or shallow casserole dish. Add asparagus and bring to a boil. After tender remove from heat. Combine honey, mustard, lemon juice and oil and pour over asaparagus.
yield: 4 servings. per serving= 113 Calories; 2g Fat (12.9% calories from fat); 3g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 144mg Sodium. Exchanges: 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates.

Wednesday, April 15, 2009

Peach Glazed Chicken

This was very good and moist!

Peach Glazed Chicken
Serving Size : 4

4 boneless, skinless chicken breasts
1/2 cup sugar free all fruit peach jam
1/4 cup ketchup
2 tablespoons soy sauce
1 tablespoon dijon mustard
1 teaspoon worcestershire sauce
1/2 teaspoon salt
1/8 teaspoon pepper
1/4 teaspoon garlic powder

Preheat oven to 375°. Arrange chicken on a foil-lined baking tray (be sure to use foil if you ever want to use that pan again!) Stir remaining ingredients together well in a bowl.Spoon sauce over chicken, being sure to get some on every piece. Bake for 45 minutes to 1 hour until tender. Per Serving (excluding unknown items): 255 Calories; 2g Fat (6.0% calories from fat); 28g Protein; 31g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 1095mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fat; 2 Other Carbohydrates.

Monday, April 13, 2009

Raspberry Chicken

This was good but I really wanted the chicken to have more raspberry flavor.

Raspberry Chicken
2 tsp. vegetable oil
4 (4§ oz) boneless, skinless chicken breasts
¼ cup raspberry jam (seedless)
2 Tbsp. orange juice

Heat oil in a large§ nonstick skillet over medium heat until hot. If desired, season chicken with salt and ground black pepper; add to skillet. Cook 10 to 12 minutes or until chicken is fork tender and juices run clear, turning once. Add raspberry jam and orange juice; stir until melted. Bring to a boil. Boil 1 to 2 minutes or until slightly thickened. Serve sauce over chicken. Yield: 4 servings @ 4 points per serving

Sunday, April 12, 2009

Broccoli Slaw

A yummy, different slaw.

Broccoli Slaw
3 c. broccoli slaw
1/2 c. Miracle whip Free
2 TB Splenda
1/4 c. pineapple juice

Combine all ingredients and chill.
You could also add chopped apple.

coconut macaroons

This makes a delicious chewy cookies.

Coconut Macaroons
18.5 oz coconut cake mix
1/2 c. unsweetened applesauce
2 egg whites
1 1/2 c. coconut flakes

Preheat oven to 350^. Combine all ingredients. Drop spoonfuls onto cookie sheet sprayed with cooking spray. Bake 10-12 minutes or until lightly golden brown.
Yield: 36 cookies. Per cookie= 79 Calories; 3g Fat (29.0% calories from fat); 1g Protein; 13g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 108mg Sodium. Exchanges: 0 Lean Meat; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates.

Egg Popovers

Delicious lo-carb breakfast!

Egg Popovers
cooking spray
6 oz deli turkey breast
2 eggs
2 egg whites
1/2 c. shredded reduced fat cheddar cheese
1/4 tsp black pepper
dash Hickory salt

Preheat oven to 350^. Spray 6 muffin holes with cooking spray. Lay sliced turkey into each muffin hole. Combine eggs, egg whites, cheese, pepper and salt in small bowl. Pour equal portions over turkey. Bake 25 minutes or until eggs are set.
Yield: 6 servings. Per serving= 70 Calories; 2g Fat (27.5% calories from fat); 11g Protein; 2g Carbohydrate; trace Dietary Fiber; 77mg Cholesterol; 341mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Fat.

Wednesday, April 8, 2009

Angel Food Cake for 2

This was delicious with strawberries and light Cool Whip. Yum!

Mini Angel Food Loaf
3 TBSP cake flour (I used regular and sifted it a little)
1/4 cup splenda, divided
2 egg whites
1/2 teas vanilla extract
1/8 tsp table salt

Preheat oven to 350^. In a small bowl, combine flour and 2 TBSP splenda using a wire whisk. In a medium bowl, beat egg whites with an electric mixer on HIGH until foamy. Add vanilla and salt. Continue beating until stiff enough to form soft peaks. Add remaining 2 TBSP splenda while continuing to beat until stiff peaks form. Fold in flour mixture using a spatula. Pour into ungreased pan. Bake for 14-16 minutes or until cake springs back when lightly touched. Do not overbake. Place pan on a rack to cool for 5 minutes. Run a table knife around the edges of the pan to loosen cake. Remove from pan and continue cooling on wire rack.
NI: 66 cal/0gm fat/0gm fiber/5gm PRO/201mg sodium/4mg calcium/11gm CHO

Tuesday, April 7, 2009

Cabbage Rolls

This was delicious!! I had a hard time getting the cabbage leaves off the head so it ended up more of a layered cabbage casserole but it was delicious!

slow cooker cabbage rolls
8 cabbage leaves
8 oz ground beef, 96/4
1/3 cup instant brown rice, uncooked
1/2 small onion, chopped
¼ c. water
1 cup tomato sauce
1/2 T Italian Seasoning

Soften cabbage (boil or microwave). Brown ground beef with onion. Combine with uncooked rice and place in cabbage leaves. Roll up (you may need toothpicks to hold together). Place prepared cabbage rolls into 3 quart slow cooker. Pour water over rolls. Top with tomato sauce and sprinkle with Italian Seasoning. Cover, cook on low about 8 hours or on high 3 hours. Yield: 8 cabbage rolls or 4 servings. Per serving= 142 Calories; 2g Fat (13.9% calories from fat); 15g Protein; 18g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 408mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Vegetable; 0 Fat.

Sunday, April 5, 2009

Huevos Rancheros

YUM! Too bad this one didn't make it into Quick & Easy. Guess there'll have to be a Quick & Easy 2!

Huevos Rancheros
2 (6 inch) corn tortillas
1 cup fat free refried beans
¼ c. diced green chilies
1 teaspoon butter
2 eggs
1 oz reduced fat Cheddar cheese
1/2 cup salsa

Preheat oven to 375^. Bake tortillas until lightly crisp. Meanwhile, in a small saucepan heat the refried beans and green chilies. Spray small skillet with cooking spray. Cook eggs over easy. Place hot refried beans on baked corn tortilla, top with ½ slice of cheese and top with egg. Serve with salsa.
Yield: 2 servings. 1 serving= 257 Calories; 6g Fat (21.6% calories from fat); 16g Protein; 35g Carbohydrate; 5g Dietary Fiber; 190mg Cholesterol; 921mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

Cowboy Salad

This was better than I thought it might be. Wasn't sure about the barbecue sauce but it really wasn't bad.

· 12 oz boneless, skinless chicken thighs
· 10 oz bag romaine lettuce
· ½ bag shredded iceberg lettuce
· 11 oz can tomatoes w/green chilies drained
· ½ c. cilantro, chopped
· 1 c. roasted corn kernels
· 1 (15 ounce) can black beans, drained
· ½ tsp cumin
· 1 tsp smoked paprika
· 1 tsp chili powder
· 1/3 cup light Ranch dressing
· 1/4 cup barbeque sauce

Preheat oven to 350^. Lay foil on cookie sheet and spray with cooking spray. Place chicken on foil and sprinkle with taco seasoning. Bake until juices run clear. Cool and dice. In a medium bowl, combine the tomatoes, cilantro, corn and black beans. Mix in the cumin, paprika and chili powder. Then add dressing and barbecue sauce. In a large bowl, combine the lettuces. Top with corn mixture and sprinkle cooked chicken over the top. Toss salad to combine.
Yield: 5 servings. Per serving= 252 Calories; 9g Fat (29.7% calories from fat); 20g Protein; 27g Carbohydrate; 7g Dietary Fiber; 51mg Cholesterol; 880mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Other Carbohydrates.

Apple Pie 2

This was better than the Apple Pie from last week. It's yummy!

Apple Pie 2
Cooking spray
2 (20oz) cans sugar free apple pie filling
¾ c. reduced fat Bisquick, divided
¾ c. skim milk
1 tsp vanilla
2 egg whites
1/2 c. quick cooking oats
¼ c. packed brown sugar
2 TB sugar free caramel topping

Spray 3 quart slow cooker with cooking spray. Pour two cans of apple pie filling into crock. Combine ½ cup of Bisquick, skim milk, vanilla, and egg whites. Pour over apple pie filling. Combine oats, ¼ cup Bisquick, and brown sugar. Cut in caramel topping with fork and sprinkle mixture over slow cooker. Cover and cook on high 3 hours.
Yield: 6 servings. Per servings= 217 Calories; 1g Fat (6.1% calories from fat); 4g Protein; 45g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 260mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.

Saturday, April 4, 2009

Purple Passion Salad

This did NOT work out. I think I put the blueberry mixture in too soon so the jello never set.

Diane's Purple Passion Salad
(8 servings - a little under 1 WW point each,1 fruit)
1 pkg. Sugar Free Grape jell-o
1 pkg. Sugar Free Black cherry jell-o
1 16 ounce bag frozen blueberries, defrosted and heated in a small saucepanwith 5 tablespoons of Splenda and 1-2 tablespoons of water if needed to makea thick syrupy blueberry pie filling type mix, Let cool.1/2 c yogurt cheeseAdd 2 cups boiling water to jell-o and let stand till syrupy. Add blueberry mixture. Set until nearly set. And then add 1 1/2 cup yogurt cheese. Justbarely swirl it in.

I was going to use light cream cheese instead of yogurt cheese.

Friday, April 3, 2009

Quick & Easy is here!

Quick & Easy is my newest cookbook! It contains 145 healthy main dish meals and can be purchased at

Crock Pot Applie Pie

This was good!

Crockpot Apple Pie
4 large Granny Smith apples, sliced
1 1/4 teaspoons cinnamon
1/4 teaspoon allspice
1/4 teaspoon nutmeg
3/4 cup skim milk
2 tablespoons fat free Promise margarine
3/4 cup Splenda
2 egg whites
1 teaspoon vanilla extract
1 cup Reduced Fat Bisquick®, divided
1/3 cup brown sugar
1 TB light margarine

Toss apples in large bowl with cinnamon, allspice, and nutmeg. Place in lightly greased 3 quart slow cooker. Combine milk, fat free margarine, Splenda, egg whites, vanilla, and 1/2 cup Bisquick. Pour over apples. Combine the remaining Bisquick and brown sugar. Cut the cold butter into mixture until crumbly. Sprinkle this mixture over top of apple mixture. Cover and cook on low 6-7 hours or until apples are soft.
Yield: 5 servings. Per serving= 213 Calories; 3g Fat (12.1% calories from fat); 5g Protein; 42g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 416mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.