Monday, March 29, 2010

Buffalo Chicken and Potatoes

Delicious!  I love wing sauce!

Buffalo Chicken and Potatoes

1 pound chicken breasts, no skin, no bone, R-T-C, skinless chicken breast
1/3 cup wing sauce
26 ounces hash browns, frozen
1/2 cup fat free blue cheese salad dressing
10 3/4 fluid ounces soup, cream of celery 98% fat free

Preheat oven to 350. In medium bowl, stir together the chicken and wing sauce. In large bowl, stir together the potatoes, dressing and soup. Spoon into 11x7 pan that's been sprayed with cooking spray. Place chicken strips in single layer over potato mixture.
Cover with foil, bake for 30 minutes, remove foil and bake for 20-25 minutes longer or until potatoes are tender and juice of chicken is no longer pink when the centers of thickest pieces are cut.

Yield: 5 servings. Per serving=308 Calories; 5g Fat (14.3% calories from fat); 25g Protein; 41g Carbohydrate; 3g Dietary Fiber; 58mg Cholesterol; 1193mg Sodium. Exchanges: 2 Grain(Starch); 3 Lean Meat; 0 Fat; 1/2 Other Carbohydrates.

Sunday, March 28, 2010

These were delicious!  And they have some kick!  :)

Buffalo Chicken Egg Rolls

1/4 cup(s)Wing sauce
1/4 cup(s) carrot(s), grated
2/3 cup(s) celery, grated
1/8 cup(s) ff blue cheese dressing
10 item(s) Won Ton Wrappers, these are the large wrappers
1 3/4 cup(s) cooked chicken breast, shredded
1 oz 1/3 less fat cream cheese

Mix chicken, carrots, celery, cheeses ,chicken, wing sauce, sour cream, and dip mix together in a medium size bowl. Take one wrapper and place a heaping tablespoon of the mixture in the middle of it. Brush water on the sides of the wrapper to help seal it before you roll it. Roll the wrapper according to directions on the package. Do this for the remaining wrappers. Place each egg roll on a cookie sheet and spray liberally with cooking spray. Bake at 400 degrees until lightly golden brown turning once and spraying the other side before returning to the oven to brown the second side. Serve hot with low fat blue cheese dressing or chicken wing sauce for dipping. Be sure to add the extra points for the sauces. Recipe makes approximately 10 egg rolls.

Yield: 10. Per eggroll= 176 Calories; 4g Fat (19.1% calories from fat); 14g Protein; 21g Carbohydrate; trace Dietary Fiber; 33mg Cholesterol; 420mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.

BLT Pinwheels

I loved these!

BLT Pinwheels

4 slices bacon, finely chopped
8 ounces light cream cheese
1/2 cup light sour cream
1 ounce ranch-style dressing mix
1 cup tomatoes
6 lettuce leaves
10 tortillas, Mission Medium carb balance

Combine bacon, cream cheese, sour cream, and dressing mix. Spread evenly onto 10 tortillas. Layer lettuce leaves and chopped tomatoes over cream cheese spread and roll up. Refrigerate one hour then slice into pinwheels—4 pinwheels per roll.

Yield: 40 pinwheels. Per pinwheel= 51 Calories; 2g Fat (39.4% calories from fat); 2g Protein; 6g Carbohydrate; 3g Dietary Fiber; 4mg Cholesterol; 177mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.

Corn Dog Muffins

These were delicious! They do taste just like a corn dog!  I think they'd be good with a nice chili gravy too!

Corn dog Muffins

2 (8.5 ounce) packages corn bread/muffin mix
2 tablespoons brown sugar
2 eggs
1 cup skim milk
1 (11 ounce) can whole kernel corn, drained
7 hot dogs, chopped

1. In a large bowl, combine corn bread mix and brown sugar. Combine eggs and milk; stir into dry ingredients until moistened. Stir in corn and hot dogs (batter will be thin).

2. Fill greased or paper-lined muffin cups three-fourths full Bake at 400 degrees F for 14-18 minutes or until golden brown. Serve immediately or refrigerate.

Yield: 20 muffins. Per muffin= 135 Calories; 3g Fat (22.9% calories from fat); 5g Protein; 21g Carbohydrate; 1g Dietary Fiber; 22mg Cholesterol; 398mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Pepper jack cheese ball

This was not as flavorful as we thought it should be but it wasn't bad.

Pepper Jack Cheese Ball

1 1/2 cups shredded pepper Jack cheese (6 oz)
1 cup RF shredded sharp Cheddar cheese (4 oz)
6 oz light cream cheese, softened
1 tablespoon lime juice
1/2 teaspoon onion powder
4 oz cup chopped ripe olives
1/4 cup chopped fresh cilantro

1. Combine all ingredients well. Spoon onto wax paper and shape into a ball.
2. Serve with crackers or tortilla chips.

Yield: 10 servings. Per serving (about 1/4 cup)= 139 Calories; 10g Fat (66.1% calories from fat); 9g Protein; 3g Carbohydrate; trace Dietary Fiber; 26mg Cholesterol; 396mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Sunday, March 21, 2010

Fiesta Sausage Dip

Delicious party food!  Not too spicy, but has a little kick!

Fiesta Sausage Dip

8 ounces sausage, reduced fat Jimmy Dean
1 teaspoon onion powder
1 cup banana peppers
1/4 cup tamed jalapenos
16 ounces light cream cheese
1 1/2 cups diced tomatoes

Brown sausage and drain grease; add onion powder. Chop banana peppers and tamed jalapenos in food processor; add to sausage. Add cream cheese and combine well. When heated through add tomatoes. Serve warm or cold with crackers or tortilla chips.
Yield: 14 servings. Per serving (1/4 cup)= 122 Calories; 9g Fat (65.1% calories from fat); 7g Protein; 4g Carbohydrate; 1g Dietary Fiber; 30mg Cholesterol; 290mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Broccoli Casserole

Delicious comfort food!

Broccoli Casserole

1 c. diced lean ham
8 oz frozen broccoli flowerets
1 c. whole wheat couscous
10 ¾ fl oz reduced fat broccoli cheddar soup
1 c. water

Place ham in 2 quart slow cooker; add broccoli and couscous. Top with soup and water. Cook on high 2-3 hours.

Yield: 4 servings. Per serving (about 1 cup)= 250 Calories; 4g Fat (12.0% calories from fat); 15g Protein; 44g Carbohydrate; 8g Dietary Fiber; 19mg Cholesterol; 1034mg Sodium. Exchanges: 1 Lean Meat; 1/2 Vegetable.

Saturday, March 20, 2010

Saucy Italian Roast

Serve this tasty roast with pasta.

Saucy Italian Roast

3 lb beef roast
21 oz spaghetti sauce

Place frozen roast in 3 quart slow cooker. Pour spaghetti sauce over top and cook on low 6-8 hours.

Yield: 10 servings. Per serving= 315 Calories; 21g Fat (61.4% calories from fat); 22g Protein; 8g Carbohydrate; 2g Dietary Fiber; 79mg Cholesterol; 378mg Sodium. Exchanges: 3 Lean Meat; 2 1/2 Fat.

Wednesday, March 17, 2010

Shrink Yourself

Shrink Yourself : Break free from emotional eating forever! by Roger Gould MD is very enlightening.  Gould uses his years of working with overweight patients to discover why we overeat and how to put the brakes on.  I think it can be summed up as we overeat when feeling powerless.  Maybe we feel powerless over finances or work or a relationship.  But guess what? The overeating trance is not a fix for our feelings.  If we can create a pause between the feelings and the overeating we can choose to do something different.  We can instead do something to increase our power. Allow yourself to feel the feelings. I highly recommend this book.

Monday, March 15, 2010

Sausage Bean and Rice Soup

This is delicious!  But don't dump the rice in at the beginning if you detest mushy rice.

Sausage, Bean and Rice Soup

9 oz. chicken asiagno spinach sausage
¼ c. diced onion
2/3 c. sliced celery
½ c. green pepper chopped
15 oz canned kidney beans, rinsed and drained
14.5 oz canned, diced tomatoes, undrained
1/4 tsp dried thyme
1/4 tsp black pepper
2 (14 oz) cans FF chicken broth
3 c. water
6 oz Uncle Ben’s wild rice

Slice sausage and brown in skillet with onion. In 5 quart slow cooker, add cooked sausage and onion, celery, green pepper, beans, tomatoes, thyme, pepper, broth and water. For best results (less mushy rice) add rice 30 minutes to 1 hour before end of cooking time. Cook on high 4 hours.

Yield: 6 servings. Per serving (about 1 ½ cups)= 239 Calories; 3g Fat (9.4% calories from fat); 21g Protein; 38g Carbohydrate; 6g Dietary Fiber; 30mg Cholesterol; 1323mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fat.

Sunday, March 14, 2010

Egg and Sausage Puff

A delicious weekend breakfast that cooks while you're exercising and showering.

Egg and Sausage Puff

8 oz. reduced fat pork sausage
2 eggs
2 egg whites
1 c. reduced fat Bisquick
½ c. reduced fat shredded cheddar cheese
¾ c. skim milk
¼ tsp dry mustard
Black pepper

Brown sausage in nonstick skillet; drain well. Spray 2 quart slow cooker with cooking spray. In medium bowl, combine eggs, egg whites, Bisquick, cheese, milk, mustard powder, black pepper and cooked sausage. Pour into slow cooker. Cook on high 1 hour then turn to low and cook 1 to 1 ½ more hours, until center is set.

Yield: 5 servings. Per serving (2/3 cup)= 279 Calories; 14g Fat (46.0% calories from fat); 17g Protein; 20g Carbohydrate; 1g Dietary Fiber; 116mg Cholesterol; 738mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 1/2 Fat.

Saturday, March 13, 2010

spanish rice

This is a tasty mexican dinner.  I served it with avocado.  Yum!  It was handy to have something cooking at home while i was running errands.  No need to buy fast food, I had food ready at home!

Spanish Rice

12 oz. ground beef, 96/4
2 TB diced onion
1 c. instant brown rice
2 TB taco seasoning
14.5 oz canned roasted tomatoes, diced
½ c. diced bell pepper
½ c. water

Brown ground beef and diced onion. Add ground beef to 2 quart slow cooker. Add brown rice and taco seasoning. Add tomatoes, undrained and add bell pepper and water. Cook on low 2-3 hours.

Yield: 4 servings. Per serving (about 1 ¼ c.)= 249 Calories; 3g Fat (11.4% calories from fat); 22g Protein; 35g Carbohydrate; 3g Dietary Fiber; 49mg Cholesterol; 296mg Sodium. Exchanges: 2 Grain(Starch); 1 Vegetable; 0 Other Carbohydrates.

Sunday, March 7, 2010

Mexican Pot Roast

Tasty!  I think it would be good alone, in tortillas or on a salad.

Mexican Pot Roast

3 lb chuck roast
1 ½ c. chunky salsa
1 TB taco seasoning
1 c. water

Place roast in 3 quart slow cooker. Top with salsa and taco seasoning. Pour water into bottom of crock. Cook on low 8-10 hours.

Yield: 10 servings. Per serving= 199 Calories; 7g Fat (31.6% calories from fat); 30g Protein; 2g Carbohydrate; 1g Dietary Fiber; 79mg Cholesterol; 247mg Sodium. Exchanges: 4 Lean Meat; 1/2 Vegetable.

Saturday, March 6, 2010

Buffalo chicken Sandwiches

This was yummy!  I love wing sauce!  I have many recipes containing wing sauce.  It just has such a fun kick! You could certainly use chicken breasts instead of thighs, but I got thighs really cheap at Sam's Club and I like thighs best.

Buffalo Chicken Sandwiches

1 lb chicken thighs, boneless, skinless
1/3 c. wing sauce
1/3 cup fat free blue cheese salad dressing
1/3 cup cream cheese, WW whipped RF

Place chicken in 2 quart slow cooker. Top with cream cheese. Pour wing sauce and dressing over chicken. Cook on high 2 hours. Shred chicken and serve on buns.

Yield: 4 servings. Per serving(not including buns)= 204 Calories; 9g Fat (39.8% calories from fat); 21g Protein; 11g Carbohydrate; 1g Dietary Fiber; 91mg Cholesterol; 960mg Sodium. Exchanges: 1/2 Other Carbohydrates.

3 Hour Diet review

I recently read The 3-Hour Diet by Jorge Cruise.  I think he's basically saying the same thing as most other diet books out right now--eat a balanced diet with few processed carbs. BUT he added "eat something every three hours." Why do these books always contain recipes that don't look like anything I would ever cook?