Asparagus Frittata

This will be a nice low-carb breakfast for tomorrow.

Asaparagus Frittata
1 tablespoon olive oil
1/2 pound fresh asparagus, trimmed and cut into 1 inch pieces
½ c. sliced yellow squash
4 eggs
2 egg whites
1 tablespoon skim milk
1 teaspoon chopped fresh thyme
3 tablespoons freshly grated Parmesan cheese, reduced fat
1/2 cup shredded mozzarella cheese

Preheat oven to 350^. Add olive oil to medium skillet. Add asparagus and squash; cook until vegetables are tender, about 10 minutes. In a medium bowl, whisk together eggs, milk, thyme and Parmesan cheese. Spray pie plate with cooking spray and add cooked veggies. Pour egg mixture over veggies and top with mozzarella cheese. Bake 15 to 20 minutes, until eggs are no longer runny.
Yield: 4 servings. Per serving= 189 Calories; 13g Fat (60.2% calories from fat); 12g Protein; 7g Carbohydrate; 2g Dietary Fiber; 204mg Cholesterol; 229mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat.

sweet & spicy kielbasa

I thought this was really good. One of my friends didn't seem to like but another one loved it.

Sweet & Spicy Kielbasa
2 TB brown sugar -- packed
2 TB Splenda
3 tablespoons spicy mustard
1/2 small onion -- finely chopped
14 oz turkey kielbasa -- cut in 2" chunks

Combine brown sugar, Splenda, mustard, & onion in 1.5 quart slow cooker, add kielbasa, stirring to coat evenly. Cover and cook on low heat 2-1/2 - 3 hours, stirring occasionally.
Yield: 4 servings. Per serving= 175 Calories; 5g Fat (28.4% calories from fat); 13g Protein; 17g Carbohydrate; trace Dietary Fiber; 44mg Cholesterol; 1006mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 1/2 Other Carbohydrates.

cheddar & Green Onion Biscuits

The original recipe calls for sour cream but i didn't have any. They were great without it anyway! The original recipe had more milk but it was too much so i've decreased it here. Add a little more if your dough is too stiff.

Cheddar & Green Onion Biscuits
1 cup all-purpose flour
1 cup whole wheat flour
1 Tbsp Splenda
2 tsp baking powder
1 tsp table salt
1/4 tsp baking soda
3 Tbsp light margarine, cut into small pieces
3 oz cheese, reduced fat Sargento mexican blend
1/4 cup finely chopped Green Onions
2/3 cup skim milk
Cooking spray

Preheat 450 degrees. Combine flour, Splenda, baking powder, salt, & baking soda in large bowl, stir with whisk. Cut in margarine to coarse-meal look. Add cheese and onions, toss well. Add buttermilk. Stir just until moist. Drop by 1/4 c (2 ounces each) onto Pam baking sheet, or can roll out or just drop into a muffin tin. Bake 15 min or until edges are brown. Remove from pan and cool on rack.

Yield: 12. Per biscuit= 110 Calories; 3g Fat (25.5% calories from fat); 5g Protein; 16g Carbohydrate; 2g Dietary Fiber; 5mg Cholesterol; 394mg Sodium. Exchanges: 1 Grain(Starch); 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Raspberry Cinnamon Muffins

These were moist and delicious!

Raspberry Cinnamon Muffins
1 1/2 cups all-purpose flour
1/2 cup Splenda
2 1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1/4 teaspoon salt
2/3 cup vanilla fat-free yogurt
1/4 light margarine, melted
3 tablespoons skim milk
1 large egg, lightly beaten
cooking spray
1/4 cup sugar free raspberry preserves
1/2 teaspoon ground cinnamon

Preheat oven to 375º. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and the next 4 ingredients (flour through salt) in a large bowl, stirring well with a whisk. Make a well in center of flour mixture. Combine yogurt, butter, milk, and egg in a bowl, stirring well with a whisk. Add yogurt mixture to flour mixture, stirring just until moist. Place 9 foil cup liners in muffin cups; coat liners with cooking spray. Spoon 1 tablespoon batter into each liner. Top each with 1 teaspoon jam. Top evenly with the remaining batter. Sprinkle with cinnamon. Bake at 375º for 15 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack for 15 minutes. Remove from pan; place on a wire rack.
Yield: 9 muffins. Per muffin= 130 Calories; 3g Fat (22.0% calories from fat); 4g Protein; 22g Carbohydrate; 1g Dietary Fiber; 21mg Cholesterol; 278mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Tangy Mustard Coleslaw

This was good!

Tangy Mustard Coleslaw
16 ounces shredded cabbage
2 tablespoons white wine vinegar
2 tablespoons Splenda
2 tablespoons dijon mustard
2 tablespoons miracle Whip Free
1/8 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon ground red pepper


Place cabbage in large bowl. Combine white wine vinegar, Splenda, mustard, Miracle Whip Fee, salt, black pepper, and red pepper in a small bowl; stir well with a whisk. Add the mustard mixture to cabbage mixture, and toss well to coat. Cover and chill for 20 minutes. Stir before serving.

Yield: 5 large servings. Per serving= 34 Calories; trace Fat (11.7% calories from fat); 2g Protein; 7g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 195mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates.

Breakfast Pot Pie

This is delicious!

Breakfast Pot Pie
8 oz reduced fat Pillsbury crescent rolls
1/3 lb reduced fat sausage
2 eggs
1 egg white
½ tsp onion powder
¼ tsp black pepper
½ c. reduced fat cheddar cheese

Preheat oven to 350^. Cook and drain sausage. Spray 8x8 pan with cooking spray. Lay ½ of crescent rolls in bottom of pan and seal perforations. Sprinkle sausage over crescent rolls. Beat eggs and egg whites; pour over sausage. Sprinkle cheese over eggs. Top with remaining crescent rolls. Bake 15 minutes or until golden brown and eggs have set.
Yield: 6 servings. Per serving= 234 Calories; 14g Fat (52.6% calories from fat); 12g Protein; 17g Carbohydrate; 0g Dietary Fiber; 87mg Cholesterol; 553mg Sodium. Exchanges: 1/2 Lean Meat; 0 Fat.

Crustless Strawberry Pie

This is great! I think it might be good for diabetics too.

Crustless Strawberry Pie
4 cups sliced strawberries
2 cups water
1 package (.3 oz) strawberry sugar free Jell-O
1 pkg (.8 oz)Vanilla COOK AND SERVE (not instant) sugar free and fat free pudding
Cool Whip (optional)

Slice strawberries and place in bottom of pie plate. Add water, Jell-O and pudding in saucepan and bring to a boil. Boil for about 45 seconds to one minute. Pour over strawberries. Let cool for about 15 minutes. Refrigerate for about 3-4 hours before serving. Serve with Fat Free Cool Whip.You can use a graham cracker crust if desired.
NOTE: You may substitute any fruit such as raspberries, peaches, blackberries, etc. Use the matching flavored Jell-O to the fruit you use. If you use blackberries, use the mixed berry Jello.
Yield: 6 servings. Per serving (not including Cool Whip)= 50 Calories; trace Fat (6.8% calories from fat); 2g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 157mg Sodium. Exchanges: 0 Lean Meat; 1/2 Fruit.

Quick Crisp Snack Bars

These were tasty!

Quick Crisp Snack Bars


INGREDIENTS
1/3 cup honey
1/2 cup honey roasted peanut butter
1/4 cup nonfat dry milk powder
3 cups multigrain crisp rice cereal
1 cup Honey Cluster Fiber One Cereal

DIRECTIONS
In a large saucepan, combine the honey, peanut butter and milk powder. Cook and stir over low heat until blended. Remove from the heat; stir in cereals. Press into an 8-in. square dish coated with cooking spray. Let stand until set. Cut into bars.
Yield: 9 bars. 1 bar= 174 Calories; 8g Fat (37.4% calories from fat); 4g Protein; 24g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 138mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 1 1/2 Fat; 1/2 Other Carbohydrates.

cheesy chicken shells

I liked these but I think it needs more spice next time. i used 1 tsp of Italian seasoning so i'm going to double that to 2 tsp. The original recipe called for ricotta cheese of course but i don't like that so i used light cream cheese.

Cheesy Chicken Shells
12 jumbo shells
1.5 c spaghetti sauce
2 med egg whites, lightly beaten
4 oz light cream cheese
1 c. diced cooked skinless chicken breast
10 oz frozen chopped spinach, drained
1 tsp garlic powder
2 tsp Italian seasoning
2/3 c 2 % mozz cheese shredded
2 TB reduced fat parm cheese

Cook shells according to box , drain and rinse with cold water to prevent over cooking. Coat pan with cooking spray and spread 1/2 c sauce evenly over bottom of pan. For the filling- Stir together egg whites, cream cheese, chicken, spinach, garlic powder and seasoning. Stir imozz and parm cheese. Spoon mixture into the shells and place filled shells in baking dish. Spread remaining tomato sauce on top. Bake about 30 minutes at 350 degrees.
Yield: 4 servings. Per serving (3 shells)= 339 Calories; 10g Fat (26.1% calories from fat); 28g Protein; 36g Carbohydrate; 5g Dietary Fiber; 56mg Cholesterol; 904mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Banana Pudding Cake

This was really tasty!
The cake cooks up through the pudding and leaves the pudding on the bottom of the crock.

Banana Cream Crock Pot Upside Down Cake
3 Egg whites
1 cup Mashed banana
2 1/2 cups Water, divided
1 box ( 18 oz.)Yellow cake mix, reduced sugar (do not make as directed on box)
1 box (3 1/2 oz.)Banana cream pudding mix, dry

Spray the cooker with nonfat cooking spray. In a large bowl beat the egg whites with a mixer on high speed until soft peaks form, about 1-2 minutes. In a separate bowl, beat the bananas with the mixer beat on high until pureed. Put the pureed bananas in with the egg whites. Add 1/2 cup water and the DRY CAKE MIX to the eggs and bananas. With the mixer beat together for about 1-2 minutes, scraping the sides of the bowl now and then. The batter will be thick. In the prepared slow cooker stir together the DRY PUDDING MIX and the remaining water. Stir until completely dissolved. Pour the prepared cake batter and the pudding mixture into the slow cooker. DO NOT STIR! Place a paper towel on top of the slow cooker. Place the lid of the cooker on top of the paper towel to cover. Cook on HIGH for 2 hours. Place a large serving plate with an edge on it (so the sauce won't overflow off the plate) upside down on top of the slow cooker. Holding the slow cooker and plate firmly together, with both hands, carefully flip the cake upside down. It will be steamy hot so be VERY CAREFUL! The sauce will drip down the sides of the cake.
Yield: 8 servings. Per serving= 284 Calories; 5g Fat (14.1% calories from fat); 3g Protein; 61g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 661mg Sodium. Exchanges: 0 Lean Meat; 1/2 Fruit.

Apple Biscuit Drops

These were great!

Apple Biscuit Drops

1 1/2 Cups reduced fat Bisquick®
2 Tablespoons Splenda
1 teaspoon apple pie spice
1/2 tsp cinnamon
3 tablespoons chopped pecans (1 ounce)
2/3 Cup granny Smith apple (1 small)
1/2 Cup water

Preheat oven to 425 degrees. Spray a baking sheet with butter flavor cooking spray.
In a large bowl, combine baking mix, Splenda, apple pie spice, and pecans. Stir in apple.
Add water. Mix gently to combine. Drop by spoonful onto prepared baking sheet to form 8 biscuits. Bake for 8 to 12 minutes or until biscuits are browned.
Serve at once.

Yield: 8 biscuits. Per biscuit= 109 Calories; 3g Fat (27.6% calories from fat); 2g Protein; 18g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 285mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat.

PB Protein Balls

these aren't bad but still taste a little too much like the protein powder.

PB Protein Balls
1 cup honey roasted peanut butter
4 scoops whey protein powder, vanilla
1/2 cup splenda, divided
1 teaspoon vanilla

Combine peanut butter, protein powder, 1/4 cup Splenda and vanilla. Roll into 20 balls and roll each ball in remaining Splenda.
yield: 20 balls. Per ball= 103 Calories; 7g Fat (59.6% calories from fat); 8g Protein; 3g Carbohydrate; 1g Dietary Fiber; 11mg Cholesterol; 61mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Fat.

Kielbasa Fried Rice

Delicious, quick and easy!

Kielbasa Fried Rice
2 teaspoons olive oil
2 Tablespoons diced onion, diced
1 cup shredded carrots, shredded
3 cups shredded cabbage, shredded
1/2 cup frozen peas
1 dash garlic powder
7 ounces smoked sausage, Healthy Choice, sliced
2 cups cooked brown rice
2 tablespoons low sodium soy sauce
2 eggs
1 egg white

Heat oil in a large skillet over medium-high heat. Stir in onions; cook until soft and translucent. Stir in carrots, cabbage, peas and garlic; cook until garlic begins to brown. Stir in kielbasa; cook until heated through, about 3 minutes. Crumble rice with hands to break up clumps. Then stir rice into skillet. Heat through, then stir in soy sauce. Beat 1 egg, and mix thoroughly into rice. One at a time, beat and stir the remaining egg and egg white into the rice. Continue stirring until egg is done.
Yield: 4 servings. Per serving (about 1 1/2 cups)= 284 Calories; 8g Fat (24.8% calories from fat); 15g Protein; 38g Carbohydrate; 5g Dietary Fiber; 116mg Cholesterol; 808mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

Sunshine Jello

Yum!



Sunshine Jello

20 ounces crushed pineapple in juice, partially drained
5/8 ounce orange gelatin powder, sugar free
1/4 cup splenda
8 ounces cool whip Free

Heat pineapple in small saucepan and bring to a boil. In bowl, place Jell-O. Stir in pineapple mixture to dissolve Jell-O. Add Splenda and stir. Add cold water and chill to soft set. Fold in Cool Whip.
Yield: 6 servings. Per serving (aboutt 3/4 cup)= 131 Calories; trace Fat (0.6% calories from fat); 1g Protein; 30g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 29mg Sodium. Exchanges: 1 Fruit; 0 Other Carbohydrates.

Quinoa Avocado Soup

This was good but I think it would have been better with some onion, chili powder, cumin and maybe some smoked paprika. I love avocados though!



Quinoa Avocado Soup
4 cups fat-free chicken broth
1 cup quinoa
1 cup corn kernels
1/3 cup salsa, to taste
1 avocado, diced
1 dash salt
1/4 cup fresh cilantro, chopped
1 lime

In a large saucepan over high heat, bring broth to a boil. Rinse quinoa. Then stir in quinoa, reduce heat to medium-high and continue boiling, uncovered, for 15 minutes. Stir in corn and salsa, then return to a simmer.Remove pan from heat and stir in avocado. Season with salt and stir in cilantro. Ladle into large bowls, accompanied with lime wedges.
Yield: 4 servings. Per serving (about 1 cup)= 301 Calories; 10g Fat (26.6% calories from fat); 19g Protein; 46g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 677mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 Fat.

Sausage and Cabbage (my version)

Chicken Sausage with Cabbage
cooking spray
2 chicken asiago spinach sausage links
1 Granny Smith apple, thinly sliced
4 c. shredded cabbage
dash salt
Dash pepper
½ tsp fennel seed

Spray medium skillet with cooking spray. Cook sausages over medium-high heat until brown on all sides, 2 to 3 minutes. Transfer to a plate.Spray skillet with cooking spray again and add apple and cabbage. Add salt & pepper and fennel seed. Stir constantly, until beginning to brown, 1 to 2 minutes.
Yield: 2 servings= 178 Calories; 5g Fat (24.8% calories from fat); 17g Protein; 17g Carbohydrate; 5g Dietary Fiber; 65mg Cholesterol; 797mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 0 Fat.

Ok, here's the original recipe. But I don't like vinegar or saurkraut so I left out the vinegar. And i didn't have caraway seeds so I used fennel seeds. It's a very low point meal.


Chicken Sausage with Quick Sauerkraut
1 12-ounce package chicken sausage
1 teaspoon extra-virgin olive oil
1 small onion, sliced
1 Granny Smith apple, thinly sliced
1 10-ounce package shredded cabbage, preferably finely shredded
1/4 cup cider vinegar
1/4 teaspoon salt
1 cup apple cider
1 teaspoon caraway seeds

1. Cook sausages in a large skillet over medium-high heat until brown on all sides, 2 to 3 minutes. Transfer to a plate.2. Heat oil in the pan over medium-high heat. Add onion and apple and cook, stirring constantly, until beginning to brown, 1 to 2 minutes. Add cabbage, vinegar and salt and cook, stirring often, until just wilted, about 2 minutes. Add cider and caraway seeds; bring to a boil. Return the sausages to the pan, cover, reduce heat to a simmer and cook until the sausages are heated through and cabbage is tender, about 10 minutes.NUTRITION INFORMATION: Per serving: 194 calories; 6 g fat (0 g sat, 1 g mono); 60 mg cholesterol; 22 g carbohydrate; 13 g protein; 3 g fiber; 582 mg sodium.Nutrition bonus: Vitamin C (45% daily value).4 Servings

*I used the Asiago Spinach Chicken Sausages from Sams.