Sunday, August 30, 2009

Easy Chops

I'm cleaning out my deep freeze. :)
This turned out very good. The pork had a light seasoning and was very moist.
I only cooked a little over a pound of boneless pork chops but if you want to extend the cooking time add more pork or even some potatoes to the crock.

Easy Chops
1 lb frozen boneless pork chops
1 c. fat free Zesty Italian dressing
2 TB low sodium soy sauce

Place pork in 3 quart slow cooker. Pour dressing and soy sauce over the pork. Cook on low 4 hours.
Yield: 4 servings. Per serving= 180 Calories; 7g Fat (34.1% calories from fat); 22g Protein; 7g Carbohydrate; trace Dietary Fiber; 67mg Cholesterol; 1192mg Sodium. Exchanges: 3 Lean Meat; 0 Vegetable; 1/2 Other Carbohydrates.

Easy BBQ Beef

College football starts next week. Here's a super easy recipe you can serve at your tailgate party.

Easy BBQ Beef
1 lb beef stew meat (pork would be great too!)
1/2 cup barbecue sauce

Put beef in 1.5 quart crock; add a couple tablespoons of barbecue sauce. Not too much or the sauce can burn. When the beef is done add the remaining barbecue sauce and stir. Serve with sliced dinner rolls.

Yield: 6 servings. Per serving (not including bun)= 146 Calories; 6g Fat (36.7% calories from fat); 20g Protein; 3g Carbohydrate; trace Dietary Fiber; 48mg Cholesterol; 197mg Sodium. Exchanges: 2 1/2 Lean Meat; 0 Other Carbohydrates.

Therefore if you have not been faithful in the use of worldly wealth, who will entrust the true riches to you? -Luke 16:11 NASB

Saturday, August 29, 2009

"fried" okra

I hear a lot of people say they don't buy okra because they only like it fried and they know that's not good for them. I love fried okra and here's how I do it.

Spray a large skillet with cooking spray, add sliced okra (fresh from the farmers market), sprinkle with corn meal and cajun seasoning. Saute' on medium heat. Stir ocassionally. I let it sit under a lid for a little of the cooking time. It's delicious and every bit as good as FRIED. but better for you!

cherry cake

You know, sometimes you can make something a certain way that you just don't think of making it any other way. I've made chocolate cake with cherry pie filling a million times. BUT last night I thought "what if I put cherry pie filling in white cake?" Well, of course, it is equally delicious!
I made these as cupcakes but I think it would be really good as a bundt cake!

Cherry Cake
18.25 oz white cake mix
20 oz sugar free cherry pie filling
1/2 c. water
2 egg whites

Preheat oven to 350^. Combine cake mix, water and egg whites. Fold in cherry pie filling. Bake in muffin tins or bundt pan.

Friday, August 28, 2009

Gooey Apple Goodness

I created this recipe this morning and baked it at work--YUM! It was sweet and gooey and delicious! Sort of a monkey bread with apple pie filling thrown in.

Gooey Apple Goodness

15 ounces Biscuits, Pillsbury buttermilk
1/3 cup packed brown sugar
1/3 cup splenda
2 teaspoons cinnamon
2 tablespoons caramel topping, sugar free
21 ounces apple pie filling, no sugar added

In medium bowl, combine brown sugar, Splenda, and cinnamon. Cut biscuits into fourths and toss into brown sugar mixture. Spray bundt pan with cooking spray. Place half the biscuits into bottom of prepared bundt pan. In small saucepan, combine apple pie filling (do cut the apples up a bit) and caramel topping; heat through. Spread apple mixture over biscuits in pan. Spread remaining biscuits over the apple mixture and top with any remaining brown sugar mix left in biscuit bowl. Bake at 375^ 20-30 minutes.
yield: 8 servings. per serving= 198 Calories; 2g Fat (7.6% calories from fat); 3g Protein; 43g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 494mg Sodium. Exchanges: 0 Grain(Starch); 0 Fat; 1/2 Other Carbohydrates.

Monday, August 24, 2009

Unbelievable Chicken

I'll post the original recipe, but I made this in the crock pot with 2 lbs of chicken thighs. I just mixed the "marinade" and poured it over the frozen chicken and cooked it on low in a 3 qt crock. I would think 6-8 hours on low...I was running out of time and put it on high after about 5 hours. It is good, I'm not sure "unbelieveable" but good nonetheless.

Unbelievable Chicken
1/4 cup cider vinegar
3 tablespoons prepared coarse-ground mustard
3 cloves garlic, peeled and minced
1 lime, juiced
1/2 lemon, juiced
1/2 cup brown sugar
1 1/2 teaspoons salt
ground black pepper to taste
6 tablespoons olive oil
6 skinless, boneless chicken breast halves

In a large glass bowl, mix the cider vinegar, mustard, garlic, lime juice, lemon juice, brown sugar, salt, and pepper. Whisk in the olive oil. Place chicken in the mixture. Cover, and marinate 8 hours, or overnight. Preheat an outdoor grill for high heat. Lightly oil the grill grate. Place chicken on the prepared grill, and cook 6 to 8 minutes per side, until juices run clear. Discard marinade.

Sunday, August 23, 2009

Jalapeno Burgers

I'm not sure how to make these stick together. The flavor was good but I wish I had cooked them in a skillet instead of on the grill as they fell apart and fell between the grates. So, maybe cook it in a skillet like a sloppy joe recipe?

Jalapeno Burgers
finely diced jalapeno
1 lb. ground beef, 95% ff
4 oz light cream cheese

Combine ingredients in skillet and cook until done.

Yield: 4 servings. Per serving= 352 Calories; 8g Fat (51.4% calories from fat); 14g Protein; 2g Carbohydrate; trace Dietary Fiber; 47mg Cholesterol; 193mg Sodium. Exchanges: 1/2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Saturday, August 22, 2009

Instant Cookies

I think this is a Joanna Lund recipe that I got through Cooking With Faith. They were ok...maybe something you would like with tea or something. Seems like they would be really good for a diabetic... The recipe is supposed to make 16 but I could only get 14 small cookies. It's a very sticky dough.

Instant Cookies
Serves 4 (4 cookies) (tea sized cookies)

1 (4-serving) package sugar-free instant vanilla pudding mix
3/4 Cup Bisquick Heart Smart Baking Mix
1 egg, or equivalent in egg substitute
1/4 Cup unsweetened applesauce

Preheat oven to 375 degrees.
In a large bowl, combine dry pudding mix and dry baking mix.
Add egg and applesauce.
Mix well to combine.
Drop by spoonfuls onto parchment lined cookie sheet to form 16 cookies.
Flatten slightly with a fork dipped in Splenda.
Bake for 6 to 7 minutes.
Place on a wire rack and allow to cool.

131 Calories, 3g Fat, 3g Protein, 23g Carbohydrates, 571mg Sodium, 25mg Calcium, 0g Fiber
Diabetic Exchanges: 1/ 1/2 Starch
Carb Choices: 1 1/2

The Lord will work out his plans for my life-- for your faithful love, O Lord, endures forever. Don't abandon me, for you made me. - Psalm 138:8

Friday, August 21, 2009

Patty Pan Squash

I tried a new veggie tonight! I got a couple of patty pan squash at the farmers market. They are the squash that have a sort of flower shape. I pierced them with a knife and baked in the oven at 375* about 35 minutes or so. Then I cut their tops and scooped them out a little and put some WW whipped cream cheese in there. Sprinkled that with smoked paprika, chili powder and onion powder and viola'! The insides are similar to spaghetti squash--little strings. Tasty!

Thursday, August 20, 2009

Peasant Eggs

This is a recipe from my recipe club. Or OUR recipe club as the case may be.... :)

I used shredded potatoes (hashbrowns) instead of sliced potato. I love having breakfast for dinner!

Peasant Eggs
Serves 8 (6 HUs per serving)

1 medium onion(s)
1/2 large green pepper(s), diced
6 large whole uncooked white potato, sliced
4 cup(s) Egg Beaters Egg Beaters
10 slice(s) Canadian-style bacon, diced
1 tbsp olive oil
1 tsp black pepper
1 1/2 cup(s) Kraft 2% Milk Reduced Fat Natural Shredded Cheese Shredded Mild Cheddar Cheese, divided
1 1/2 tsp table salt
5 spray(s) cooking spray

Spray frying pan with cooking spray. Sauté Canadian bacon over low to medium heat until nicely browned. Remove from pan and set aside.
Add olive oil, onions and peppers to the pan and sauté for a few minutes until vegetables start to brown. Add sliced potatoes, salt and pepper (to taste), cover and allow the potatoes to cook until almost done, turning as needed to avoid burning.
Add egg beaters, stir into potatoes. Add 3/4 cup of shredded cheese, stir, cover and allow to cook until eggs are set. Add remaining cheese, cover and cook until cheese is melted.

Wednesday, August 19, 2009


I didn't have poblano so I used a little diced roasted green chilies. It's delicious! and spicy hot!


1 tblsp olive oil
2 TB chopped onion
1 dash garlic powder
4 c. diced zucchini
1 poblano pepper seeded and chopped
1 C. frozen corn
1 (15oz) can black beans rinsed and drained
1/2 tsp salt

Heat oil in a skillet over med heat. Add onion, garlic and zucchini and cook, stirring until onion is translucent. Add pepper and saute’ until soft. Stir in corn and beans and heat. Season with salt to taste.
Yield: 4 servings. Per serving= 178 Calories; 5g Fat (22.7% calories from fat); 9g Protein; 27g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 599mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Thursday, August 13, 2009

Cornmeal battered Tilapia

Of course, the original recipe called for catfish, which is probably better here in OK than the Tilapia, but Tilapia is what I had on hand...I wish we could get really tasty fish here.... :(

½ cup uncooked yellow cornmeal
1 tsp paprika
1 tsp dried thyme
1 tsp salt
½ tsp celery seed
½ tsp onion powder
½ tsp garlic powder
½ tsp black pepper, freshly ground
½ cup skim milk
1 lb tilapia fillets, cut into 4 pieces

Mix all dry ingredients in shallow bowl Pour milk into another shallow bowl Dredge fillets first in milk, then in cornmeal mixture, coating both sides and pressing mixture gently to adhere Place on baking sheet sprayed with Pam Lightly spray each filet Bake 15 min at 425 degrees Let stand at room temperature for 2-3 minutes before serving 4 servings

Zucchini Cookies

These are a nice moist spice cookie.

Zucchini Cookies
1 c. whole wheat flour
1 1/2 c. quick cooking oats
1/2 c. Splenda
1/2 tsp salt
1 tsp baking soda
1 tsp cinnamon
1/2 tsp gr cloves
1/4 tsp gr nutmeg
1 1/2 c. shredded zucchini
1 egg
1/2 c. craisins
1/2 c. honey

Preheat oven to 350^. Combine flour, oats, Splenda, salt, baking soda, and spices. Make a well in the center and add zucchini, egg, craisins and honey. Mix well. Bake 15 minutes or until lightly browned.
Yield: 24 cookies. Per cookie= 67 Calories; 1g Fat (7.5% calories from fat); 2g Protein; 15g Carbohydrate; 1g Dietary Fiber; 7mg Cholesterol; 96mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

Monday, August 10, 2009

Zucchini Quiche

This was a little different, sort of bread like, but very good! I would make it again.

Zucchini Quiche
1/2 cup corn muffin mix
1/4 cup Parmesan cheese, reduced fat
1/4 teaspoon salt
1/8 teaspoon pepper
2 whole eggs
1/2 cup half-and-half, fat free
1 tablespoon extra virgin olive oil
1 1/2 cups sliced zucchini

In a small bowl, combine the muffin mix, Parmesan cheese, salt and pepper. Stir in the eggs, half and half and oil until blended. Fold in zucchini. Pour into a 9-in. pie plate coated with cooking spray. Bake at 375° for 40-45 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting.
Yield: 4 servings. Per serving= 178 Calories; 9g Fat (48.0% calories from fat); 4g Protein; 17g Carbohydrate; 1g Dietary Fiber; 100mg Cholesterol; 462mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates.

Sunday, August 9, 2009

Honey Wheat Bread -- again

I'm going to have to give up on this one. too many wasted ingredients. It just does not seem to rise. so I end up with a very dense, not that tasty bread.

2 c. warm reconstituted dry milk (or skim milk)
2 tbsp. olive oil
2 tbsp. honey
2 tbsp. molasses
3/4 tsp. salt
1 pkg. active dry yeast
3 c. whole wheat flour
3/4 c. bran 1/4 c. wheat germ (I used 1 c. quick oats)

Preheat 5 qt crock pot on high setting for 30 minutes. Combine warm (not hot) milk, oil, honey, molasses, salt, yeast and half the flour. With electric mixer, beat well for about 2 minutes. Add remaining flour; mix well. Place dough in well-greased baking pan; cover. Let stand 5 minutes. Place in crock pot, cover and bake on high setting 3 hours.

Friday, August 7, 2009

Hungry Girl Mac & Cheese

This tasted much better than I anticipated! It's easy, cheesy comfort food you can feel good about eating.

Hungry Girl Mac & Cheese
1 package Green Giant Family Size Cauliflower & Three Cheese Sauce (freezer aisle)
2 cups uncooked Ronzoni Healthy Harvest Whole Wheat Blend Rotini Pasta (or another whole-wheat or whole-wheat-blend pasta)
3 wedges The Laughing Cow Light Original Swiss cheese
Optional: salt and black pepper, to taste

Directions: Prepare pasta according to the instructions on the box, and then drain well and set aside. While pasta is cooking, place contents of the cauliflower & sauce package in a large microwave-safe bowl. Cover and microwave for 12 - 16 minutes, until sauce has melted and cauliflower is hot.
Once the bowl is cool enough to handle, remove it from the microwave and add cooked pasta. Set aside. Unwrap cheese wedges and place in a small microwave-safe dish. Microwave for 30 seconds. Stir until smooth, and then add to the bowl.
Mix thoroughly, ensuring that the Laughing Cow cheese is evenly distributed and the pasta and cauliflower are coated in cheese sauce. If you like, season to taste with salt and pepper. Enjoy!
MAKES 4 SERVINGS Serving Size: 1 cup Calories: 202 Fat: 4.5g Sodium: 825mg HU 4

Monday, August 3, 2009

Banana Chocolate Chip Ice Cream

This is tasty! The banana flavor is delicious! It's not as creamy as the cinnamon ice cream and the babies said cinnamon was the best, but this was still very good.

Banana Choc chip Ice Cream
2 cups skim milk
1 (14 ounce) can fat free sweetened condensed milk
1 (1.3 ounce) envelope whipped topping mix
2 tablespoons Splenda
2 teaspoons lemon juice
1 teaspoon vanilla extract
3 medium firm bananas, cut into 1-inch pieces
1/3 cup miniature semisweet chocolate chips

1. In a large mixing bowl, beat the first six ingredients on high speed for 3 minutes. Cover and refrigerate overnight.
2. Stir bananas into milk mixture. Fill cylinder of ice cream freezer; freeze according to the manufacturers directions. Stir in chocolate chips. Allow to ripen in ice cream freezer or firm up in the refrigerator freezer for 2-4 hours before serving.

Sunday, August 2, 2009

5 Ingredient Cinnamon Ice Cream

This is delicious! It's not especially low in fat and calories but I could be off on the servings. It's freezing right now in a plastic 13x9 pan.

5 Ingredient Cinnamon Ice Cream
1/2 cup cold skim milk
1 tablespoon vanilla extract
14 ounce can fat free sweetened condensed milk
1/8 teaspoon salt
1 pint heavy cream
2 tsp cinnamon

In a medium bowl, stir together cold milk, vanilla, condensed milk and salt. Set aside. In a large bowl, beat heavy cream with an electric mixer until stiff peaks form. Fold milk mixture into whipped cream. Pour into shallow 2 quart dish, cover and freeze for 4 hours, stirring once after 2 hours or when edges start to harden. Serve or store in an airtight container up to 10 days.
Yield: 8 servings. Per serving= 357 Calories; 22g Fat (55.7% calories from fat); 6g Protein; 34g Carbohydrate; trace Dietary Fiber; 82mg Cholesterol; 115mg Sodium. Exchanges: 0 Grain(Starch); 0 Non-Fat Milk; 4 1/2 Fat.

Saturday, August 1, 2009

Egg-celent Strata

This got rave reviews from my friends at the farmers market today. The original recipe came from the current issue of Healthy Cooking. I'm way in to these startas using stuffing cubes! So much better than the others with soggy bread!

Egg-cellent Strata
1 cup Stuffing, Stove Top, chicken, unprepared
8 oz sausage, reduced fat Jimmy Dean, cooked & drained
1 1/2 cups zucchini slices
2 tablespoons diced onion
1/2 cup roasted red pepper
2/3 cup cheese, reduced fat Sargento mexican blend
3 large eggs
2 egg whites
1/2 cup skim milk

Spray 11x7 pan with cooking spray. Spread stuffing mix over bottom of prepared pan. Spread cooked sausage over stuffing cubes. In small skillet saute’ zucchini, onion and red pepper. Spread veggies over sausage. Combine cheese, eggs, egg whites, milk, salt & pepper. Pour over veggies. Let sit while oven preheats to 350^. Bake 30 minutes.

Yield: 6 servings. Per serving= 225 Calories; 13g Fat (50.2% calories from fat); 17g Protein; 12g Carbohydrate; 1g Dietary Fiber; 131mg Cholesterol; 633mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat.