Monday, February 25, 2013

Light Chicken Pot Pie

1 cup Bisquick reduced-fat baking mix
1/2 cup skim milk
1/4 cup egg beaters
2 cups frozen mixed vegetables
2 cups cooked chicken breasts, chopped
2 (10 3/4 ounce) cans reduced-fat reduced-sodium condensed cream of mushroom soup

1 Preheat oven to 400.
2 Spray 8x8 casserole dish with cooking spray.
3 Mix together veggies, chicken and soup. Pour into casserole dish.

4 In another bowl, mix bisquick, milk, and egg. Pour over top of chicken mixture.

5 Bake for 30 minutes, or until crust is golden.

Serving Size: 1 
Servings Per Recipe: 4
Calories 230.4
Calories from Fat 54
Total Fat 6.1 g
Saturated Fat 1.6 g
Cholesterol 59.4 mg
Sodium 151.0 mg 
Total Carbohydrate 17.3 g
Dietary Fiber 4.5 g
Sugars 0.3 g
Protein 27.3 g

Sunday, February 24, 2013

LIght Spanish Rice

1 cup brown rice
1 small onion, minced
2 garlic cloves, minced
1 28oz can diced tomatoes
1 4 oz can mild green chilies
2 cups fat free chicken broth
1 tsp salt
1/2 tsp black pepper
1 tsp coriander
1/2 tsp paprika
1/2 tsp oregano

1.Spray a large, non-stick skillet with non-fat cooking spray and set over medium/high heat. Add in rice and brown for about 3-4 minutes.   

2.Add in onion and garlic. Cook onion rice mixture, stirring frequently, for about 4 minutes, or until onions are softened. Add in broth and bring to a simmer.

3.Stir in tomatoes, chiles, salt, pepper, paprika, oregano, and coriander. Bring to a simmer.

4.Lower heat to medium, cover and cook 15-25 minutes, depending on the type of rice and the instructions on the rice package. 


5.Remove from heat, fluff with a fork and let stand for 5 minutes before serving.

Number of servings (yield): 6 Serving size is about 1 cup
PER SERVING: 148 calories; 1g fat; 32g carbohydrates; 4g protein; 2g fiber

Saturday, February 23, 2013

Grilled Chicken Fajitas

1 lb skinless, boneless chicken breasts, sliced into thin strips
8 whole wheat flour tortillas (90 cal each)
2 small red or yellow bell peppers, sliced into thin strips (I used red and green its what I had)
1 small onion, sliced into thin strips
4 roma tomatoes, diced
1/4 cup cilantro
4 garlic cloves, minced
Juice from 2 limes
1 tsp olive oil
1 tsp cumin
1 tsp chili powder
1 tsp coriander
2 tsp salt
1 tsp black pepper

1.Place 2 cloves of garlic, chili powder, coriander, cumin, juice from 1 lime, and 1 tsp salt, and ½ tsp black pepper in a small bowl and whisk to combine. Add the chicken and turn to coat with the marinade. Set the chicken aside for at least 10 minutes, or cover and refrigerate for up to 24 hours.
2.Heat a grill pan to medium and spray with non-fat cooking spray. Once hot, add the chicken pieces and cook undisturbed until well browned on the bottom, about 10 minutes. Flip and repeat with other side, about 10 minutes more. Remove chicken from pan, and set aside.

3.In a medium sized bowl, place the bell pepper and onion and drizzle with the 1 tsp olive oil. Season with a bit of salt and pepper, and toss to coat. Place the vegetables on the grill pan in a single layer. Cook, stirring occasionally, until tender and slightly charred, about 10 minutes. 
4.In another small bowl, combine tomatoes, cilantro, 2 cloves of garlic, remaining lime juice, salt and pepper.
To serve assemble each of the fajitas with 1/8th of the chicken, peppers and onions, and tomatoes.

Number of servings (yield): 4
Serving is 2 fajitas
PER SERVING: 244 calories; 7g fat; 20g carbohydrates; 36g protein; 14g fiber

Friday, February 22, 2013

Lighter Eggplant Parmesan

1 large eggplant (2 lbs)
1 tbsp olive oil
12 oz fat free ricotta
1/4 cup + 2 tbsp light Shredded Romano
1/4 cup fresh parsley, chopped
1 medium egg
2 cups reduced fat mozzarella
3 cups low cal spaghetti sauce
kosher salt

1.Start by slicing the eggplant into 1/4 inch thick slices. Sprinkle the kosher salt on the slices. Both sides and put in a colander to release excess moisture for a minimum of 1/2 hour. Lay the slices on paper towels to soak up any extra moisture and wipe off the salt.
2.Preheat the oven to 450° brush the eggplant slices lightly with olive oil on both sides and place on cookie sheets.  
3.Bake for 20-25 minutes, turning half way through until eggplant is golden brown.

4.In a medium bowl combine the ricotta, egg, parsley and 1/4 cup of grated cheese.

5.In a 9x12 baking dish, add a little sauce on the bottom of the dish and put a layer of eggplant to cover the bottom of the with 1/3 of the ricotta cheese mixture, mozzarella cheese and sauce Add another layer of eggplant and repeat the ricotta cheese, mozzarella cheese and sauce until everything is used up.  
6.Top with sauce and the mozzarella cheese and the remaining grated cheese.

7.Cover with foil and bake until cheese is melted and everything is bubbling, about 30 minutes at 400°. Remove foil and bake an additional 8-10 minutes.  

8.Take it out of the oven and let it sit about 10 minutes before cutting.
Serve with pasta. (not calculated into the nutritional facts)

Servings: 8 servings  Time: 60 minutes Calories: 265.3 • Fat: 12.4 g Protein: 14.1 g Carb: 35.4 g Fiber: 4.4 g  

* I loved this I thought that it was so good and loved the fact that the eggplant did not need to be fried and still had amazing flavor. I served it with some whole wheat angel hair pasta and it was a hit. I got this recipe from skinnytaste Love her blog great yummy food.

Thursday, February 21, 2013

Cheesecake Filled Chocolate Dipped Strawberries

1-1½ lb strawberries
8 oz. cream cheese, at room temperature
4T powdered sugar
1 t vanilla
dark or semi-sweet chocolate chips, chopped chocolate, or candy melts
Optional crushed graham crackers, chopped nuts, and/or sprinkles

1.Remove the hull from the strawberries, and, using a paring knife, cut a slightly larger cavirty into the strawberry.

2.In a small bowl, combine the cream cheese, powdered sugar, and vanilla, and stir until smooth.

3.Using a piping bag, plastic storage bag with the tip cut off, pipe the cheesecake filling into the strawberries.
4.Place the strawberries in the refrigerator for at least half an hour to chill and firm the filling.

5.Melt the chocolate in the microwave, or over a pot of simmering water.Dip the strawberry end into the chocolate.

6.Store in the refrigerator until serving.

Wednesday, February 20, 2013

Slow Cooked Honey Sesame Chicken

1 lb. boneless, skinless chicken thighs, about 5
Salt and pepper
1 cup of honey
1/2 cup of low sodium soy sauce
1/4 cup ketchup
2 tbsp. vegetable oil
2 cloves of garlic, minced
1/2 cup diced onion
1/4 tsp. red pepper flakes
Sesame seeds

1.Place the chicken thighs in the crockpot insert and sprinkle salt and pepper on both sides.
2.In a medium sized bowl, combine honey, soy sauce, ketchup, oil, garlic, onion, and red pepper flakes. Stir to combine well. Pour over the chicken in the crockpot.

3.Cook on low for 3-4 hours or high for 1 1/2-2 1/2 hours.
4.When done, remove chicken from stock pot and cut into chunks. Prior to putting the chicken back in the stockpot, combine some cornstarch in water and whisk it into the crockpot to thicken up the sauce a bit. Throw the chicken back in and stir around to recoat the chicken in the sauce.

5.Serve hot over a bed of white rice (optional) and sprinkle some sesame seeds on top.

* Loved this was so good on some rice and had a great flavor even the leftovers were just as tasty. Make this one soon I give it a 5 . I got this recipe from

Tuesday, February 19, 2013

Baked "fried" pickles

3 Large Kosher Dill Wholes (I used presliced hamburger Dill sliced pickles)
3 Eggs (I used egg beaters)
3 TBLs Milk
1 cup Flour (All Purpose)
1/2 cup Bread Crumbs
1/4 cup Panko Crumbs
3-4T Cheddar Cheese (Finely Shredded)

1.Preheat the oven to 425 degrees.
2.Slice your Dills into “chips” about 1/4 inch in thickness.
3.Take 3 small mixing bowls and put the flour in 1, the eggs and milk in the second(and beat them together), and combine the bread crumbs, panko crumbs, and the shredded cheese in the third bowl.
4.Coat each pickle chip with flour, then the egg/milk mixture, and then the cheesy bread/panko crumb mixture, and place on to an oiled cookie sheet.

5.Bake @ 425 degrees for 7 – 10 minutes or until desired “crispiness” is reached. ( I cooked mine about 11 min)

Add a side of ranch to dip

Monday, February 18, 2013

Grilled Burger Wraps

1 pound lean ground beef
1 tablespoon worcestershire sauce
1 tablespoon ketchup
1 tablespoon grated parmesan
1 teaspoon dried onion flakes
1/8 teaspoon pepper
1/8 teaspoon salt
5 100 calorie wraps (I use Flatout Wraps)
5 slices sharp american cheese (I used mozzarella)
2 roma tomatoes, sliced
1 cup of romaine lettuce
Additional ketchup

1. In a medium to large skillet coated with cooking spray cook the beef on medium till almost cooked through but still a little pink (about 7-10 minutes). Break beef up as it cooks.
2. Add worcestershire, ketchup, grated parmesan, dried onion flakes, salt, and pepper to the beef. Mix together until thoroughly combined.
3: Continue cooking until beef is cooked all the way through and is no longer pink.

*Turn on your grill pan to med high heat.
4. In the center of  the wrap place a slice of cheese and 1/2 cup of the beef mixture. Add tomato slice,cheese slice and lettuce top with a squirt of  ketchup and mustard.
5. Roll the wrap and place seam side down on grill. Once there are nice grill marks turn over. Grill for another 2-3 minutes then remove.

Yeilds 5 wraps Calories: 329  Carbs: 21  Fat: 15  Protein: 32  Fiber: 9

Sunday, February 17, 2013

Chicken Chili Taco Meat

1 onion, chopped 
1 16-oz can black beans, drained
1 16-oz can kidney beans, drained
2 8-oz can tomato sauce
10 oz package frozen corn kernels
2 14.5-oz cans diced tomatoes w/chilies
1 packet taco seasoning 
1 tbsp cumin 
1 tbsp chili powder
24 oz. (3) boneless skinless chicken breasts 
1 small can chili peppers, chopped
1 package hard taco shells

1.Combine beans, onion, chili peppers, corn, tomato sauce, rotel, cumin, chili powder and taco seasoning in a slow cooker
2.Place chicken on top and cover. 
3.Cook on low for 10 hours or on high for 6 hours. 
4.A half hour before serving, remove chicken and shred (mine shred while I was just stirring it)
5.Return chicken to slow cooker and stir

*Serve in the taco shells.We liked it better on lettuce as a taco salad meat with salsa ranch dressing.

Saturday, February 16, 2013

Brocolli wild rice soup

5 cups water
1 package (7 ounces) long grain and wild rice mix 
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted 
1-1/2 cups fat-free milk 
1 package (8 ounces) fat-free cream cheese, cubed 
1/4 teaspoon salt 
3 cups frozen chopped broccoli 
1 large carrot, shredded 
1/4 cup sliced almonds, toasted optional

1.In a large saucepan, combine the water and rice mix with contents of seasoning packet; bring to a boil. Reduce heat; cover and simmer for 20 minutes.  
2.Add the soup, milk, cream cheese and salt; stir until cheese is melted. Add broccoli and carrot; cook over medium-low heat for 5-6 minutes or until vegetables and rice are tender. Sprinkle with almonds. 
Yield: 6 servings. 

Nutritional Analysis: One serving (1-1/2 cups) equals 232 calories, 5 g fat (1 g saturated fat), 10 mg cholesterol, 927 mg sodium, 35 g carbohydrate, 3 g fiber, 14 g protein.

Friday, February 15, 2013

Home Style Refried Beans (Light)

2/3 cup finely chopped onion 
4 teaspoons canola oil 
4 garlic cloves, minced 
1 teaspoon ground cumin 
1/2 teaspoon salt 
1/4 teaspoon cayenne pepper 
2 cans (15 ounces each) pinto beans, rinsed and drained 
1/2 cup water 
2 teaspoons lime juice 

1.In a large saucepan, saute onion in oil until tender. Stir in the garlic, cumin, salt and cayenne; cook and stir for 1 minute. Add beans and mash. Add water; cook and stir until heated through and water is absorbed. Remove from the heat; stir in lime juice. 

Yield: 2-2/3 cups. 
Nutritional Facts 1/3 cup equals 123 calories, 3 g fat (trace saturated fat), 0 cholesterol, 290 mg sodium, 19 g carbohydrate, 5 g fiber, 5 g protein.

Thursday, February 14, 2013

Pink Valentines Cookies

1 lb. Butter
1 ½ C. Sugar
2 C Brown Sugar
3 Eggs
2 tsp. Vanilla
6 Cups Flour
½ tsp. Salt
1 ½ tsp. Baking Powder
 Neon Pink Food Dye
1 Bag of Chocolate Chips

1.Mix butter and sugars together until well combined
2.Add eggs and vanilla and beat well
3.Add dry ingredients to the sugar mixture and mix well
4.Add food coloring to the dough
5.Mix until completely pink or the color you are trying to acheive
 6.Add chocolate chips
7.Mix well so the chips are incorporated through the dough
8.Scoop onto a cookie sheet with a cookie scoop or roll in balls. 
9.Bake at 350 for 9-13 min or until lightly brown around the edges 
*I only made 1/2 batch and got 2 and a half dozen out of it. This recipe makes lots of cookies. I also used purple neon dye on accident and then added some pink after I realized so I ended up with more of a rose color cookie lol oops. But they did taste good and its a great recipe for a soft chewy cookie.

Wednesday, February 13, 2013

Skinny Chicken Taquitos

3 cups shredded chicken breast
1/2 cup shredded cheddar cheese, reduced fat
2 teaspoons low sodium taco season
1 teaspoon cumin, 1 teaspoon chili powder, 1/2 teaspoon black pepper
Kosher and sea salt to taste
1/2 cup salsa,
16 corn tortillas

1.Preheat oven to 400 degrees.
2.Place chicken breasts in a casserole dish, add 1/2 cup water, cover and bake until juices run clear when pierced with a fork, about 35-40 minutes. Chicken should have reached an internal temperature of 165 degrees when done. Allow to cool slightly and shred.
3.Combine all the above ingredients in a medium bowl, except tortillas.

4.Heat tortillas in microwave about 20 seconds each. Only do 2 at a time so they stay hot and are easy to fold with out cracking.
5.Spread 3 tablespoons mixture onto the center of each tortillas, roll as tightly as possibly, and place seam side down on parchment lined cookie sheet or non-stick baking dish. Brush tops of each taquito with olive oil or lightly mist with nonstick cooking spray. Bake approximately 15-20 minutes or until taquitos are hot and crisp.

Serve with light sour cream, salsa ,lettuce, avocado and cheese all optional

yields: 16 Serving size: 2 taquitos without additional toppings  Calories: 221  Total Fat: 4 g  Saturated Fat:1g  Cholesterol: 46 mg Sodium: 199 mg  Carbohydrates: 26 g Dietary fiber: 3 g  Sugars: 1g  Protein: 21 g

Tuesday, February 12, 2013

Peanut Butter Banana Oatmeal

3 cups milk or water
1/4 teaspoon salt 
1-1/2 cups quick-cooking oats 
2 large bananas, sliced 
2 tablespoons peanut butter 
1/2 teaspoon vanilla extract 

1.In a large saucepan, bring milk and salt to a boil. Stir in oats; cook for 1-2 minutes or until thickened, stirring occasionally. Remove from the heat. Stir in the bananas, peanut butter and vanilla.

Yield: 4 servings.

Nutritional info using water 155 calories 25 carbs 5 fat 5 protein, Using skim milk 219 calories 34 carbs 6 fat 11 protein.

Thursday, February 7, 2013

Classic Peanut Butter Cookies with a kiss

1 cup salted butter, softened
1 cup creamy peanut butter
1 cup brown sugar
1 cup sugar
2 eggs (at room temp)
1 1/2 tsp vanilla
2 3/4 cups flour
2 tsp. baking soda
Hersey Kisses or reeses peanut butter cups
1/2 cup sugar for rolling the dough into before baking

1.Preheat oven to 350. Combine butter, peanut butter and sugars in a large mixing bowl. Blend until combined. Add eggs and vanilla and mix well. Next add flour and baking soda. Mix just until combined. 
2.Place 1/2 cup sugar into a small bowl. Roll cookie dough into one inch balls and then roll into sugar. Place balls onto a cookie sheet and bake for 10 minutes. 

3.Allow cookies to cool on pan for one minute and then place chocolate lightly on top of each cookie. Remove cookies from pan and allow to cool. Store cookies in Tupperware to keep soft.