Tropical Chops

These were delicious and moist!

Tropical Chops
2 pork loin chops, frozen
1/3 c. pineapple juice
2 TB coconut rum
1/2 tsp onion powder

Place chops in 2 quart slow cooker. Pour juice and rum over chops; sprinkle onion powder over. Cook 5 to 6 hours.
Yield: 2 servings. Per serving= 154 Calories; 4g Fat (29.9% calories from fat); 14g Protein; 6g Carbohydrate; trace Dietary Fiber; 36mg Cholesterol; 30mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Fruit.

Citrus Salmon

I'm not a huge fish fan, but this was pretty good.

Citrus Salmon
cooking spray
2 (4 oz) salmon fillets
juice from 2 oranges
4 tsp Cajun seasoning

Spray skillet with cooking spray. Place fillets in skillet and squeeze juice from one orange over fillets. Season with Creole seasoning, and cook 2 to 3 minutes on each side, until golden brown.  Reduce heat to low, and pour juice from remaining orange around the salmon. Continue cooking 5 minutes, or until fish is easily flaked with a fork.

Yield: 2 servings. Per serving= 163 Calories; 4g Fat (24.1% calories from fat); 24g Protein; 7g Carbohydrate; 1g Dietary Fiber; 59mg Cholesterol; 506mg Sodium. 

Easy Jambalaya

delicious, quick and easy!

Easy Jambalaya

6 7/8 ounces spanish rice mix

14 1/2 ounces canned tomatoes

1 cup bell pepper

2 tablespoons diced onion

6 ounces ham, extra lean

8 ounces cooked shrimp

In medium saucepan, cook bell pepper, onion and tomatoes. Spanish rice and seasoning packet with water (as directed on box). Reduce heat, cover and simmer. After 15 minutes or so add ham and shrimp and continue to cook until rice is soft.

Yield: 5 servings. Per serving=249 Calories; 3g Fat (9.4% calories from fat); 20g Protein; 36g Carbohydrate; 3g Dietary Fiber; 104mg Cholesterol; 1263mg Sodium.  Exchanges: 2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fat

Pineapple Cake for 2

I thought this turned out well. 

Pineapple Cake for 2
2 slices pineapple slices
2 maraschino cherries,whole
1/3 cup reduced fat Bisquick®
2 tablespoons Splenda w/Fiber
1/4 teaspoon rum extract
1/2 teaspoon butter extract
3 tablespoons skim milk
1 teaspoon vanilla
2 tablespoons brown sugar, divided
1 egg white
Preheat oven to 350^. Spray two small oven-proof bowls with cooking spray. Place one pineapple slice and one marachini cherry in the bottom of each bowl; sprinkle with 1 tablespoon of brown sugar. Combine Bisquick, Splenda, run extract, butter extract (don't have rum or butter flavor? Try almond or even orange or lemon), milk, vanilla, brown sugar and egg white. Pour over pineapple. Bake 12 to 15 minutes or until lightly browned. Invert on plate and serve.

Yield: 2 servings. Per serving= 198 Calories; 2g Fat (7.6% calories from fat); 4g Protein; 44g Carbohydrate; 5g Dietary Fiber; trace Cholesterol; 422mg Sodium. 

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!

I also tried the new Dulce de Leche Cheerios. Also good. They remind me of that new 80 calorie cereal only without the icky after taste. :)

Couscous and Okra

yummy!

Couscous &Okra

8 ounces ground beef, 95% lean
14 1/2 ounces stewed tomatoes
8 ounces frozen okra
1 teaspoon onion powder, chopped
1/2 teaspoon thyme
1/3 cup couscous, whole wheat, cooked
Salt & pepper, to taste

Brown ground beef in large skillet; drain. Add stewed tomatoes, okra, onion powder, thyme, couscous and salt and pepper. Cover and simmer until heated through and couscous is cooked.

Yield: 3 servings. Per serving= 294 Calories; 2g Fat (12.2% calories from fat); 11g Protein; 23g Carbohydrate; 5g Dietary Fiber; 21mg Cholesterol; 60mg Sodium. 

Hot Dog Eggs

I wasn't sure about this, but it turned out pretty good.

Hot Dog Eggs
1 egg
1 egg white
1 light hot dog (40 cals), sliced
1/2 TB ketchup
1/2 TB mustard
1/2 TB dill pickle relish

Combine all ingredients well. Pour into small skillet sprayed with cooking spray; scramble.
Yield: 1 serving= 137 Calories; 5g Fat (36.0% calories from fat); 14g Protein; 7g Carbohydrate; trace Dietary Fiber; 202mg Cholesterol; 825mg Sodium. Exchanges: 1 1/2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.