Monday, April 30, 2012

Pecan Chicken Pockets

Yummy dinner!

Pecan Chicken Pockets
2 ounces light cream cheese
½ tsp onion powder
1 tsp dried chives
2 oz cooked chicken breast, diced
4 artichoke hearts, chopped
8 pecan halves, chopped
½ c. reduced fat Bisquick
4 TB water
Dash pepper 

Preheat oven to 350*. In a small bowl, combine Bisquick, water and pepper. Set aside. In a medium bowl, combine cream cheese, onion powder and chives.  Fold in chicken, artichokes and pecans. Separate dough into two equal portions and flatten on cookie sheet sprayed with cooking spray. Place equal portions of chicken mixture in each dough round. Bring up dough to form sides around chicken mixture. Bake 15 minutes or until lightly browned.
Yield: 2 servings. Per serving= 279 Calories; 13g Fat (40.5% calories from fat); 14g Protein; 28g Carbohydrate; 3g Dietary Fiber; 35mg Cholesterol; 583mg Sodium.

Saturday, April 28, 2012

Breakfast Biscuits

I made these this morning. Loved them!

Breakfast Biscuits
2 1/2 cups reduced fat Bisquick®
4 ounces green chili peppers
1 cup ham, extra lean
1 cup cheese, reduced fat pepperjack
3 eggs
1/4 cup water

 Preheat oven to 350 degrees. Spray cookie sheet with cooking spray. Combine all ingredients in medium bowl. Add more water 1 tablespoon at a time, if the dough is too stiff. Place in eight mounds on cookie sheet and bake 15 to 20 minutes.

Yield: 8 biscuits. Per biscuit= 286 Calories; 11g Fat (36.2% calories from fat); 16g Protein; 28g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 946mg Sodium.

Thursday, April 26, 2012

Tangy Broccoli Spinach Salad

Not bad. Would be good with a little diced bacon too.

Tangy Broccoli Spinach Salad

8 oz frozen broccoli flowerets

1/3 c. Light Raspberry and Walnut dressing, Paul Newman

2 TB water

1 c. spinach leaves

 In medium saucepan, heat broccoli and dressing; add water. After broccoli is crisp-tender, add spinach leaves and cook until wilted.

Yield: 2 servings. Per serving= 130 Calories; 7g Fat (44.6% calories from fat); 4g Protein; 16g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 192mg Sodium. 

Saturday, April 21, 2012

Brownie Crinkles

These would make yummy Valentine treats for your office.

Chocolate Brownie Crinkles

1 Package Betty Crocker Low Fat Brownie Mix
1/4 Cup Water
1/4 Cup Egg Substitute (or 1 egg white)
Butter Flavored Cooking Spray

Preheat oven to 350 degrees. Mix together all ingredients just until blended. If the dough is too soft, place in the refrigerator until it stiffens up a bit. Use 1 level Tablespoon (measurement) and shape into balls. (Could roll in Splenda) Place on a cookie sheet sprayed with butter flavored cooking spray and bake for 11-13 minutes. Remove promptly to racks to cool.Serves: 34Per Serving (excluding unknown items): 62 Calories; 1g Fat (16.0% calories from fat); 1g Protein; 13g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 57mg Sodium. Exchanges: 0 Lean Meat.

Do not destroy the work of God for the sake of food. Romans 14:20

Mini Microwave Triple Chocolate Cake

This is yummy, quick and easy! And even better you don't have a whole cake sitting around...

Mini Microwave Triple Chocolate Cake

2 T Pillsbury Moist Supreme Reduced Sugar Cake Mix, Devil’s Food
2 T Cool Whip Free, Thawed
1 T Fat Free Vanilla Yogurt
1 T Hershey’s Lite Chocolate Syrup, Divided

Stir together the whipped topping and half the syrup, and then place mixture in the freezer to firm up while you prep the rest of your dessert. Next, in a very small microwave-safe dish (like a ramekin), combine cake mix and yogurt. (Don’t worry if it seems like a small amount. Your cake will puff up – we promise) Stir until smooth and blended. Microwave for 1 minute, and then allow cooling for 5 minutes. Once cake has cooled, remove chocolate topping from freezer, and spoon it over your cake. Finally, drizzle the remaining chocolate syrup on top…Enjoy!!

Makes 1 serving: 2 HU

Per Serving: (entire recipe): 123 calories, 1 g fat, 201 mg sodium, 28 g carbs, 0.75g fiber, 12g sugars, 2g protein

Antipasto Picnic Salad

I'm making this for lunch.

Antipasto Picnic Salad
4 ounces medium whole wheat pasta shells
2 jars (16 ounces each) giardiniera
1 pound fresh broccoli florets
4 oz mozzarella cheese, cubed
4 oz hard salami, cubed
7 oz lean deli ham, cubed
7 oz sliced turkey pepperoni, halved
1 large green pepper, cut into chunks
4 oz sliced ripe olives, drained

1 TB olive oil
1/4 cup red wine vinegar
2 tablespoons lemon juice
1 teaspoon Italian seasoning
1 teaspoon coarsely ground pepper
1/2 teaspoon salt

Cook pasta according to package directions. Meanwhile, drain giardiniera, reserving 3/4 cup liquid. In a large bowl, combine giardiniera, broccoli, mozzarella, salami, ham, pepperoni, green pepper and olives. Drain pasta and rinse in cold water; stir into meat mixture. For dressing, in a small bowl, whisk the oil, vinegar, lemon juice, Italian seasoning, pepper, salt and reserved giardiniera liquid. Pour over salad and toss to coat. Refrigerate until serving. Yield: 8 servings = 263 Calories; 13g Fat (42.7% calories from fat); 17g Protein; 21g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 2370mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.

Slow cooker pork chops & potatoes in mustard sauce

This was REALLY good! and easy!

Crock pot Pork Chops and Potatoes in Mustard Sauce

1 ½ lbs bone in pork sirloin chops, frozen
1 lb potatoes -- thinly sliced
1 10 3/4-ounce can Campbell's 98% Fat Free Cream of Mushroom Soup
1/4 cup low sodium chicken broth
1/4 cup Dijon mustard
1/2 teaspoon dried thyme
1 dash garlic powder
1/4 teaspoon black pepper
2 TB onion - sliced

In 3 quart slow cooker, place pork chops. Top with potatoes. Mix soup, chicken broth, mustard, thyme, garlic, pepper and onion. Pour over potatoes. Cover and cook on LOW for 7 to 9 hours or on HIGH 4 to 5 hours. Yield: 4 servings. Per serving: 308 Calories; 8g Fat (25.0% calories from fat); 27g Protein; 30g Carbohydrate; 3g Dietary Fiber; 3mg Cholesterol; 573mg Sodium. 

Cajun Stew

I made this overnight last night. It is delicious!

Cajun stew
1 tablespoon McCormick® Paprika
2 teaspoons McCormick® Thyme Leaves
1 teaspoon McCormick® Garlic Powder
1 teaspoon McCormick® Crushed Red Pepper
7 oz. smoked sausage, Healthy Ones
2 TB diced onions
1 cup coarsely chopped green bell pepper
1 cup sliced celery2 cans (14 1/2 ounces) diced tomatoes, and okra undrained
1 cup reduced sodium chicken broth1 McCormick® Bay Leaves
2 tsp Cajun seasoning1 lb boneless skinless chicken thighs, cut in bite-sized pieces
3 c. water
1 c. instant brown rice

 Mix paprika, thyme, garlic powder and red pepper in small bowl. Place sausage, onions, bell peppers, celery, tomatoes, chicken broth, bay leaves and 2 tablespoons of the seasoning mixture in 5 quart slow cooker. Stir to blend well. Top with chicken. Sprinkle with remaining seasoning mixture. Cover.
2. Cook 8 hours on LOW or 4 hours on HIGH or until chicken is cooked through and vegetables are tender.
3. Gently stir in rice. Cover. Cook 15 to 20 minutes on HIGH or until rice is tender. Remove bay leaves before serving.
Yield: 6 servings. Per serving (about 1 ½ cups)= 274 Calories; 7g Fat (20.6% calories from fat); 21g Protein; 35g Carbohydrate; 4g Dietary Fiber; 76mg Cholesterol; 748mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Festive Popcorn

I got this recipe from the WW boards. I thought it was good. I'd like to try it with some cinnamon.

one bag of microwave popcorn popped and all unpopped kernals removed. set aside. 3 squares of white Almond Bark. Place almond bark in a microwave safe bowl and melt, watching to make sure it doesn't burn in the process. This step usually takes 2 minutes or so but every microwave is different. Melt the bark, stirring frequently. Once melted, stir in the popcorn gently so as not to break the pieces. Once you coat the popcron - spread the popcorn out on a piece of wax paper separating the bunches. When still wet - I use a small amount of holiday candy sprinkles over the popcorn and then let it dry. It dries quickly. Place the popcorn in festivae bags of your choice and tie with a pretty ribbon. I use the see thru plastic holiday bags that party stores or dollar stores carry so it looks great and they can see what's inside the bag.

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

SW Chicken Taco

This is a good and easy dish. I served it with tortillas but you could eat it as it is too.

1 1/2 pounds boneless, skinless chicken thighs
¼ c. diced onion
10 oz can diced tomatoes & green chilies
11 oz can corn, drained
¼ c. diced roasted green chilies
15 oz can black beans, rinsed and drained
1 TB taco seasoning

Spray 3 quart slow cooker with non-stick spray. Place chicken in bottom of slow cooker. Add onion and sprinkle with taco seasoning. Top with corn, green chilies and black beans. Cook on LOW for 6 hours, or until the chicken is done.
Yield: 5 servings. Per serving= 274 Calories; 8g Fat (25.7% calories from fat); 30g Protein; 25g Carbohydrate; 6g Dietary Fiber; 97mg Cholesterol; 857mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Other Carbohydrates.

Chicken & Rice

This is tasty comfort food!

Chicken & Rice

1 1/2 pounds chicken breasts, no skin, no bone
1 tablespoon onion flakes
1 cup brown rice, instant
1/2 cup skim milk
1/2 c. water
10 3/4 fluid ounces soup, cream of celery 98% fat free
1/4 teaspoon black pepper
1/2 teaspoon onion powder

Place chicken in the bottom of 2 quart slow cooker. Mix together onion flakes, rice, milk, water, cream of celery soup, and pepper, onion powder and water in a medium bowl. Pour soup mixture over chicken. Sprinkle with Parmesan cheese. Cook on Low for 8 to 10 hours, or on High for 4 to 6 hours.
Yield: 5 servings. Per serving (about 1 cup)= 325 Calories; 6g Fat (18.2% calories from fat); 34g Protein; 31g Carbohydrate; 2g Dietary Fiber; 90mg Cholesterol; 598mg Sodium. Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 0 Non-Fat Milk; 0 Fat.

Jalapeno Cheddar Quick Bread

This tasty quick bread would be great with soup, salad, or chili.

Jalapeno Cheddar Quick Bread
2 cups reduced fat Bisquick®
1 egg
2/3 cup skim milk
1/2 cup cheese, reduced fat Sargento mexican blend
1 tablespoon light margarine
2 tablespoons finely chopped tamed jalapenos

Preheat oven to 425^. Spray 9 inch pie plate with cooking spray. In medium bowl, combine Bisquick, egg, skim milk, cheese, margarine and jalapenos. Spread into prepared pie plate. Bake 20 minutes or until lightly golden brown.

Yield: 8 slices. Per slice= 155 Calories; 5g Fat (27.4% calories from fat); 5g Protein; 23g Carbohydrate; 1g Dietary Fiber; 29mg Cholesterol; 463mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat.

Shrink Yourself

Shrink Yourself : Break Free From Emotional Eating Forever by Roger Gould MD was a very enlightening book.  Gould uses his years of working with overweight patients to discover why we eat for emotional reasons and how to put the brakes on.  I think it could be summarized as we overeat when we feel powerless over a situation.  Maybe we feel powerless over our finances or our job or a relationship.  But guess what?  Eating isn't going to fix it.  That temporary food trance does not last.  If you can create just a small pause in the feelings and the eating you can start to gain control of the eating.  Choose to do something instead that really will help your situation.  Make a change or just take a time out for yourself. Allow yourself to feel the feelings.  You really won't cry a river. You are stronger than you think.  I highly recommend this book.

Mary DeMuth's Thin Places

Mary DeMuth’s Thin Places is the most honest Christian book I’ve read. Mary takes you on her introspective journey from childhood abuse to the Christian Mom and wife she is today. Woven into this memoir tapestry is Mary’s struggle to make sense of her world and willingness to let God heal her from the inside out. She writes about her thin places in such a colorful and conversational manner that you are transported along with her on the journey. Thin places are those times when the distance between Heaven and Earth is made thin—God is especially present. I believe everyone, no matter their faith, will appreciate her brave and honest look at how a woman can turn trials to triumph, overcome her past to be the parent she never had.

SW Eggs in a Mug

This is my version of a Hungry Girl recipe.

SW Eggs in a Mug
cooking spray
1 egg
1 egg white
1/4 c. veggie crumbles
1/2 tsp taco seasoning
1 slice reduced fat pepperjack
1/3 c. salsa

Spray mug with cooking spray. Add egg and egg white and beat. Add veggie crumbles and taco seasoning. Chop cheese and add to mug. Cook in microwave 45 seconds. Stir and cook 1 more minute. Turn out on plate and top with salsa.
Yield: 1 serving= 196 Calories; 10g Fat (44.6% calories from fat); 19g Protein; 8g Carbohydrate; 3g Dietary Fiber; 197mg Cholesterol; 710mg Sodium. Exchanges: 1 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

Mediterranean Tuna Salad

A light summer salad.

Mediterranean Tuna Salad

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
2/3 c. sliced celery
¼ c. green olives and pimiento
1/2 teaspoon dried basil
1/4 teaspoon pepper
3 oz pouch tuna in water
14 oz artichoke hearts
3 TB nonfat mayo

In a medium bowl, combine the beans, celery, olives, basil, pepper and artichoke hearts. Fold in mayo. Serve over lettuce or on toasted whole wheat bread or in pitas.

Yield: 4 servings. Per serving= 224 Calories; 2g Fat (9.4% calories from fat); 14g Protein; 39g Carbohydrate; 11g Dietary Fiber; 6mg Cholesterol; 718mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Stick N Stone Candy

This is yummy! Not really low points but it does have some fiber.

Stick N Stone Candy

12 oz milk chocolate chips
1 c. All bran cereal (like twigs)
1.5 c. roasted, shelled peanuts

Melt chocolate chips in microwaveable bowl. Add cereal and peanuts and combine well. Place by the tablespoonful on cookie sheet covered in foil or parchment paper.

Yield: 32 pieces. Per piece= 98 Calories; 7g Fat (56.6% calories from fat); 3g Protein; 9g Carbohydrate; 2g Dietary Fiber; 2mg Cholesterol; 14mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Fat; 1/2 Other Carbohydrates.

Souper Duper

My ebook of soup recipes, Souper Duper, is now available at for just $2.99.

So good!

The new peanut butter multigrain Cheerios are the bomb!!  Portion these babies out immediately upon bringing them home. 3/4 cup is one serving. This stuff reminds me of the Cap'n Crunch cereal I ate as a kid.  yummy good!

Pepperoni Pasta for 1

I will definitely make this again!

Pepperoni Pasta for 1
¼ c. diced green bell pepper
4 black olives, sliced
½ tsp onion powder
½ tsp Italian Seasoning
1 oz turkey pepperoni, diced
8 oz tomato sauce w/basil & oregano
1/3 c. Smart Taste elbow macaroni

Spray small saucepan with cooking spray. Add bell pepper, olives, onion powder, Italian Seasoning and pepperoni. Cook until pepper is crisp-tender; add tomato sauce and pasta. Simmer over low heat.

Yield: 1 serving= 293 Calories; 6g Fat (17.7% calories from fat); 16g Protein; 50g Carbohydrate; 9g Dietary Fiber; 38mg Cholesterol; 2057mg Sodium.

Veggie Shrimp Pasta

This was pretty good; cookbook worthy. :)

Veggie Shrimp Pasta
3 ounces uncooked Smart Taste spaghetti
2 c. diced zucchini
2 oz pimientos
1/2 pound uncooked medium shrimp, peeled and deveined
2 tablespoons lemon juice
1/8 teaspoon pepper
1 tsp Cajun seasoning

Cook pasta in boiling water. Meanwhile, in a skillet sprayed with cooking spray, sauté the zucchini. Add pimientos and shrimp. Sprinkle shrimp with lemon juice then add pepper and Cajun seasoning. Cook 3-4 minutes longer or until shrimp turn pink. Drain pasta; fold into shrimp mixture and serve.

Yield: 2 servings. Per serving= 280 Calories; 3g Fat (8.0% calories from fat); 29g Protein; 38g Carbohydrate; 6g Dietary Fiber; 173mg Cholesterol; 283mg Sodium.  Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Pineapple Cake

I'm ok to not have this again. It tasted alright, but was a crumbly mess.

Pineapple Snack Cake
18.25 oz yellow cake mix
20 oz crushed, pineapple in it’s own juice, not drained
1 egg
1/4 c. firmly packed brown sugar

Preheat oven to 350*. Spray 11x7 jelly roll pan with cooking spray. Combine cake mix and pineapple and juice.  Spread batter thinly into prepared pan. Sprinkle brown sugar evenly and lightly over the batter. Bake for 25 minutes or until sides are golden brown.

Yield: 18 bars. Per bar= 158 Calories; 4g Fat (20.2% calories from fat); 2g Protein; 30g Carbohydrate; 1g Dietary Fiber; 11mg Cholesterol; 193mg Sodium.

Tuesday, April 17, 2012

Danish for 2

This definitely hits the spot for a quick sweet treat!

1/3 c. reduced fat Bisquick
2 TB Splenda w/fiber, divided
2 ½ TB water
2 oz light cream cheese
2 TB sugar free strawberry preserves

Preheat oven to 350*. Combine Bisquick, one tablespoon of Splenda and water. Divide in half and spread in bottom and up sides of two muffin cups sprayed with cooking spray. Combine cream cheese, preserves and remaining tablespoon of Splenda. Add to muffin cups and bake 15 minutes or until lightly browned.
Yield: 2 servings. Per serving= 151 Calories; 6g Fat (32.9% calories from fat); 5g Protein; 24g Carbohydrate; 4g Dietary Fiber; 16mg Cholesterol; 413mg Sodium. 

Sunday, April 15, 2012

more swai

Tonight I had swai sprinkled with chili powder, cumin and smoked paprika and a little Splenda. It was delicious!

Wedding Soup for 3

You could use meatballs, but I had ground beef already cooked and it worked well too.

Wedding Soup for 3
14.5 oz can fat free chicken broth 
8 oz tomato sauce, w/ basil and oregano
1 tsp Italian Seasoning
1/3 cup uncooked Smart Taste elbow macaroni 
1 c. cooked very lean ground beef 
1 cup fresh spinach leaves, finely shredded 

In 2-quart saucepan, heat broth and tomato sauce to boiling. Add seasonging, pasta and ground beef; return to boiling. Cook 7 to 9 minutes or until pasta is almost tender. Do not drain. Add spinach and cook 1 to 2 minutes longer or until thoroughly heated. If desired, sprinkle individual servings with grated Parmesan cheese. 
Yield: 3 servings. Per serving=  268 Calories; 2g Fat (12.5% calories from fat); 16g Protein; 17g Carbohydrate; 3g Dietary Fiber; 21mg Cholesterol; 780mg Sodium. 

Thursday, April 12, 2012


From my friend, Kathleen.


1/2 lb. fresh asparagus, trimmed
2 tsp olive oil
1 TB lemon juice
1/2 tsp. salt
1/4 tsp. pepper
2 TB freshly grated Parmesan cheese

Preheat oven to 400 degrees F. Place asparagus on baking sheet and drizzle with olive oil, lemon juice, salt, and pepper. Sprinkle with Parmesan cheese and bake at 400 degrees F. for 10-15 minutes, until asparagus is crisp tender.  You could use this with green beans, snap peas, or sliced zucchini also.
Yield: 2 servings. Per serving=127 Calories; 6g Fat (39.0% calories from fat); 3g Protein; 19g Carbohydrate; 3g Dietary Fiber; 8mg Cholesterol; 649mg Sodium.

Chicken & Noodles for 2


Chicken & Noodles for 2
1 c. Reames frozen noodles
1 c. diced cooked chicken breast
15 oz can fat free chicken broth
1/2 c. sliced celery
1/3 c. frozen peas & carrots
Dash poultry seasoning
Dash salt
Dash pepper
1/2 tsp dried celery flakes
Dash onion powder

Combine all ingredients in a  small saucepan. Bring to a boil then lower heat and simmer 15 minutes.
Yield: 2 servings. Per serving (about 1 1/2 cups)= 392 Calories; 10g Fat (21.0% calories from fat); 44g Protein; 38g Carbohydrate; 2g Dietary Fiber; 80mg Cholesterol; 697mg Sodium

Saturday, April 7, 2012

Lemon Monkey Bread

A nice Eastery treat!
Lemon Monkey Bread
2 (7.5 oz) cans Pillsbury buttermilk biscuits
1 oz sugar free fat free lemon pudding mix
1/4 c. water

Preheat oven to 375 degrees. Spray bundt pan with cooking spray; set aside. Cut biscuits in half and place in medium bowl. Sprinkle with pudding mix; toss to coat and pour into prepared pan. Pour remaining pudding mix over biscuits in bundt pan. Sprinkle water over biscuits. Bake 20 minutes or until lightly browned. Invert on plate and serve.
Yield: 10 servings. Per serving= 109 Calories; 1g Fat (11.1% calories from fat); 3g Protein; 21g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 476mg Sodium

Thursday, April 5, 2012


Last night I finally made this fish I've had in the freezer a while. It was delicious!! Swai fillets are large, 7 to 8 lbs and the taste is very mild and the texture is light and it flakes. I thawed it out, sprayed a skillet with cooking spray and added the fish. Then I sprinkled them with corn meal and Old Bay seasoning. Cooked on each side. Yum! 

Sunday, April 1, 2012

Artichoke Frittata

This was delicious!

Artichoke Frittata
3 eggs
3 egg whites
14 ounces canned artichoke hearts
2 ounces pimientos
1 ounce light cream cheese
1 tablespoon Parmesan cheese, reduced fat
dash salt
1/4 teaspoon black pepper

Preheat oven to 375*. Spray pie plate with cooking spray; set aside. Combine all ingredients and pour into prepared pan. Bak 25 minutes or until middle is set.
Yield: 2 servings. Per serving= 253 Calories; 10g Fat (37.0% calories from fat); 20g Protein; 18g Carbohydrate; trace Dietary Fiber; 292mg Cholesterol; 802mg Sodium.