Wednesday, November 30, 2011

Fish Tacos

Fish Tacos

5-6 fillets Tilapia or Mahi Mahi thawed
pepper to taste
1/2 - 1 cup plain Greek yogurt
1/2 tsp chili powder
1/2 tsp cumin
1 lime squeezed
1 mango peeled and cubed
1/2 onion chopped
1 avocado peeled and diced
1 tsp garlic minced
1 cup fresh cilantro (I do not like cilantro, so I omit)
1 jalapeno seeded and finely minced
Whole Wheat Tortillas, (we like Santa Fe from Sams) high fiber, low fat and soft
shredded lettuce
chopped tomatoes

Pepper fish to taste, wrap each fillet in aluminum foil, grill fish or just cook fillets without foil in sprayed skillet until done, when done they will easily flake.  Store bought Tilapia fillets tend to be very thin, so cook on low and watch them, they will cook fast.

Combine Greek yogurt, cumin, chili powder and half of the lime juice

In a separate bowl toss mango, avocado, onion, jalapeno and cilantro and remaining lime juice 

On a whole wheat wrap place 1 fillet, (if flaking that is fine), add mango salsa, lettuce, tomato and top with Greek Yogurt mix

Tuesday, November 29, 2011

Barley Veggie Soup

Barley Veggie Soup

Optional 2-3 Chopped Chicken Breasts or 1 pound lean ground turkey browned and drained
1 32 oz carton chicken stock or as close to 32 oz that you can find without wasting, (chicken stock tends to have less sodium) or you can use Veg. broth
1 cup water ( you need at least 40 oz liquid so if you can not find 32 oz chicken stock, use more water)
1 can diced tomatoes no salt added
3/4 cup quick barley
3-4 carrots chopped or small bag of petite carrots chopped
1/2 - 1 cup chopped celery
1 tsp minced garlic (or more if you like garlic)
pepper to taste
1 tsp basil
1 tsp parsley
1-2 cups frozen green bean
1/2 - 1 cup frozen corn

If using raw chopped chicken, simmer in a large covered pot on medium with water and stock for 10 minutes ( 10 minutes of light boiling time) before going to the first step.  If using ground turkey that has been browned and drain, hold off adding it until adding the frozen veggies.

1. Cook all ingrediants on medium except barley, canned tomatoes and frozen veggies ( or turkey)

2. After 15 minutes add barley, tomatoes and frozen veggies, simmer about 10 more minutes or until everything is tender.  Add additonal water if needed as it cooks.  When it is close to being done, if it is too soupy for your preference, the barley cooks in 10 minutes so you can add extra.  It will thicken the soup, so do not add extra until at least 5-10 minuties into adding the final ingrediants.

Cheat Day Low Sugar Margarita

Cheat Day Low Sugar Margarita

4-5 oz Jose Cuervo Light Margarita Mix zero calories
1-2 oz Jose Cuervo Tequila or Tequila of choice
1 oz or a splash of light Orange Juice

Mix over ice and enjoy.  The Light mix does need to be spiced up so a splash of any 100% juice is great, oj, pineapple, or several  squeezes of fresh lemon or lime, whatever. 

Or place in blender with frozen strawberries and ice

Baked Ziti

Baked Ziti

1 pound ground lean turkey, or ground lean turkey sausage or 3 chopped chicken breast
1-2 large jars spaghetti sauce or 1 large can tomato sauce no salt added
1 package 2% shredded Mozzarella
dash of pepper
1 finely chopped zucchini
1 finely chopped yellow squash
1 finely chopped bell pepper of choice
1 finely chopped small onion
1 small 2% cottage cheese
1 small box pasta of choice, shells, rigatoni, ziti

cook pasta accroding to package directions just short of being done and drain

If you are serving to picky eaters, you can use a potato peeler or food processor to hide the veggies.  If you are not using prepared spaghetti sauce, add oregano, parsley, basil, minced garlic and 2 packets of Splenda, Equal, etc.  Brown turkey and drain or cook chicken until almost done and chop.  Add all ingredients together and pour into a large sprayed casserole dish.  Bake at 375 for 30-45 minutes.  Optional, serve with low fat Parmesan

Tex Mex Burgers

Tex Mex Burgers

1-2 pounds lean ground turkey
1 chopped red, yellow or orange bell pepper or a combo, maybe half of 2
1 chopped small onion
1/2 cup to 1 cup quick oats (depends on how much meat you use)
1 tsp chili powder, 1/2 tsp if only using 1 pound of meat
1 tsp cumin (less if you do not like cumin or omit all together), use only 1/2 tsp if only using 1 pound of meat
Several dashes hot sauce ( I like a lot of dashes)
Few dashes of pepper

Combine all and form into patties.  Grill or cook in skillet with cooking spray.  If you cook in a skillet, cover and add small amounts of water as needed.  I like to partially freeze turkey patties, as they do fall apart easily.  If you put them in the refrigerator overnight, or in the freezer for an hour or 2, they will stay together.  If using the grill, make sure it is fully heated before putting turkey patties on it or they will stick and fall apart.

Helpful and Budget Friendly Tips for Sneaking in the Veggies

Helpful and Budget Friendly Tips for Sneaking in the Veggies

First and foremost, if you are not buying fresh buy frozen instead of canned.  You will cut out tons of sodium and preservatives. 

Buy Frozen veggies, veggie blends and fruit in bulk at wholesale stores like Sams or Costco.

Buy frozen chicken breast and lean ground turkey in bulk at wholesale stores

Zucchini and yellow squash can be diced or even grated for the pickiest of eaters.  There is not a lot of flavor but there are tons of vitamins in these two veggies.  You can grate it and sneak it into any pasta dish, turkey loafs and turkey burgers. 

Color is key to a well balanced diet.  Venture out and instead of always choosing the green bell pepper, try red, yellow or orange. 

Experiment in your protein shakes with mango, watermelon, honeydew, etc.

I add frozen spinach to almost everything, even if my recipes do not have it posted as an ingredient.  Anytime I can put it in a casserole or on our home made wheat pizza, I grab a handful, defrost it and throw it in. 

Monday, November 28, 2011

Slow Cooker Italian Cream Chicken

3-4 chicken breast thawed (or it will create too much liquid)
1 can cream of mushroom or cream of chicken soup Healthy Request
1 packet dry Italian Dressing seasoning
1 Cup Water
Optional, add 2% shredded sharp cheddar

I used 2 cans of soup and replace the water with 1 cup of skim milk for added calcium and protein.

Pour 1 cup of water into the crock pot, add seasoning and stir, add chicken and cook on low for about 3-4 hours, take chicken out leaving liquid in the crock pot, cut or shred the chicken, stir soup into crock pot, add chicken  back to the crock pot and stir, cook until chicken is done and it starts to bubble.  If you are adding cheese, add to the mix when you add the soup.

Serve over brown rice, whole wheat egg noodles or steamed vegetables.

We like hot sauce and pepper on ours

Broccoli and Chicken Bake (Not Your Everyday Broccoli Casserole)

Broccoli and Chicken Bake (Not Your Everyday Broccoli Casserole)

1 can Cream of Mushroom Soup Healthy Request
1 cup Plain Greek Yogurt
1/2 cup chopped onion (I like a full cup)
1/4 tsp pepper (I like a little more)
2 packages frozen chopped broccoli (I like the florets, but any will work)
1 cup shredded 2% sharp cheddar cheese
1 box whole wheat stove top
1 cup skim milk
3 chicken breast thawed and chopped into small pieces

Preheat oven to 350

Place half of the broccoli in a sprayed large casserole dish, Sprinkle half of the cheese and half of the Stuffing Mix (not prepared just dry mix), and Pour half the milk over the top of the stuffing mix,  repeat layers ending with the rest of the milk. 

Bake on 350 35-50 minutes or until chicken is done and it is bubbling.  While baking if the dry stove top on the top seems to dry, you can add more milk to the top.  However, you will stir well when ready to serve and it will all mix together. 

I like to double the Greek Yogurt and cheese to make it creamier.

Sunday, November 27, 2011

Oatmeal, Blood Sugar Friendly and Sweet

Oatmeal, Blood Sugar Friendly and Sweet

A warm heart healthy breakfast that aides in stabilizing blood sugar and is prepared in minutes

1/2 cup quick oats or old fashion Oatmeal
1 cup Skim milk
2 spoons of sugar free fat free cool whip
Cinnamon to taste
Optional- 1 packet Spenda, Equal or Sweet n Low
Optional- A few walnuts, pecans, almonds

In microwave or stove top cook oatmeal and milk according to package directions, when it is done, stir in remaining ingredients.

Chili With a Kick

Chili With a Kick

1-2 pounds ground lean turkey
1 28 oz tomato sauce no salt added
1 28 oz Rotel Original or Hot
1 large can red kidney beans rinsed- omit if you do not like beans in your chili
1 large can chili beans- omit if you do not like beans in your chili
1/2 - 1 onion diced, depending on preference
1 Green Bell Pepper diced
2 tbsp chili powder
1 tbsp cumin
Optional- frozen corn
Optional- whole wheat elbow macaroni or spaghetti

Brown meat, onion and bell pepper and drain, in a large pot mix all ingredients except pasta and simmer, if you like your chili thick and you are not using beans, you can add a tablespoon of corn starch, if you like it thinner you may need to add a little water as it cooks due to there is not as much liquid in the Rotel as in a large can of plain diced tomatoes.  Simmer on medium until bubbling.  Cook pasta and drain.

Saturday, November 26, 2011

Breaded Ranch Chicken

Breaded Ranch Chicken

4-5 chicken breasts
Plain Greek yogurt
1 cup wheat germ or bread crumbs or whole wheat bread crumbs
1 Ranch packet

Thaw chicken breasts, mix dry ingredients in a bowl large enough to fit a chicken breast in flat, coat chicken breast lightly with Greek yogurt, then coat both sides of breast with breading, place in 13 x 9 sprayed dish, cook on 350 for 40-60 minutes.

Skinny Pigs in a Blanket

Skinny Pigs in a Blanket

All White Meat Turkey Franks
Optional, 8 slices light cheddar, Swiss or American cheese ( 1 slice for however many franks you are making)
Bisquick Light

Or instead of Bisquik Light, use Reduced Fat refrigerated Crescent Rolls

Follow Bisquick Light recipe for biscuits, make sure dough is thick

Take a large scoop of dough and pat down until it thin and flat on floured counter or wax paper, place a piece of cheese on dough, then the turkey frank, roll up like a pig in the blanket

Cook according to biscuit instructions.  Biscuits will be thinner from patting it down, so keep an eye so it does not over cook.

Protein Shake

Protein Shake

If you are making for 2 people double everything

1 cup skim milk, more if it is too thick
1 scoop vanilla or chocolate GNC Pro Performance Whey Protein Powder (our favorite for low sugar)
Dole Frozen Mixed Fruits (strawberry, pineapple, peaches)
1 banana
1 tbsp ground or milled flax seed

In a blender yummy

We have this for our breakfast, but good for a snack or after a workout too

You can use just strawberries, or a berry mix, or any frozen fruit.

After making it once or twice you will have the consistency down to your preference.  If you want it thicker like a milk shake add more frozen fruit or less milk, if you want it more like a drink, add more milk.

Tator Tot Casserole

Tater Tot Casserole

1 pound ground lean turkey
1 can cream of mushroom healthy request
1 can cream of chicken healthy request
pepper to taste
1 cup 2% shredded cheddar
1 32 ounce bag tater tots, I shop for the brand with the least amount of fat

Brown turkey and drain, (optional  brown with a chopped onion)
add all ingredients to meat except tator tots and pour into a 13 x 9 inch dish coated with cooking spray, layer tater tots to completely cover, bake according to tater tot directions, until bubbling and tater tots start to brown.

Optional, I have added peas, green beans or spinach to the soup mixture.  I have also used a mixed vegetable mixture of peas, carrots, corn and green beans

We like served with hot sauce on top or extra pepper

Broccoli Salad

Broccoli Salad

Great for get gatherings, liked by all, one of our favorites

6 cups chopped broccoli
1 cup chopped green grapes
 1 cup chopped purple grapes
1 cup diced celery
6 green onions diced
1/2 pound turkey bacon cooked crisp and crumbled
1 cup slivered almonds
1 cup plain Greek yogurt or Hellman's light
1 tbsp cider vinegar
1/2 cup splenda

Mix first 7 ingredients, mix last three in a bowl and mix into salad, do not add the dressing or bacon until ready to serve, it will get soggy

Buffalo Chicken Dip

Buffalo Chicken Dip

2 cans all white meat chunk chicken, generic is fine as long as it is all white meat
2 packages 1/3 less fat cream cheese, generic is fine
1 cup light ranch dressing, generic is fine
3/4 cup Franks Hot Sauce
1 1/2 cups 2% shredded cheddar
1 bunch celery
Triscuts, pretzel chips or baked scoops

Cook first 4 ingredients and 1 cup cheese in a skillet or in the microwave in a covered dish.  Stir frequently, cook until everything is melted and bubbling, top mixture with remaining cheese and heat until melted. 

Also great in a slow cooker on low heat

Slimming Shrimp Spaghetti

Slimming Shrimp Spaghetti

1 small box whole wheat spaghetti cooked and drained
olive oil]
2-4 cloves garlic chopped or minced
1 pound fresh Brussels sprouts or frozen
1/2 tsp nutmeg
1/2 cup low fat Parmesan cheese
1 tbsp crushed red pepper
pepper to taste
1 pound thawed, cooked shrimp, devained and tail removed
1 cup water

Cook pasta and drain

Heat oil in skillet, saute garlic, add Brussels sprouts and nutmeg, cook on medium about 5 minutes, add 1 cup water, cheese, red pepper, cook 5 minutes on medium heat, add pasta and shrimp and heat until heated through.

Grape Salad Side Dish or Dessert

Grape Salad

This makes a lot so you can cut all in half

Crowd Pleaser, even the kids love it

2 pounds purple grapes rinsed patted dry and cut in half
1 12 oz tub cool whip no sugar no fat
1 1/3 less fat Cream Cheese room temperature
3/4 cup powdered sugar or Splenda
1 tsp vanilla extract

Fold cool whip, cream cheese, sugar and vanilla until creamy, add grapes and walnuts, stir and refrigerate

Taco Soup

1-2 pounds ground lean turkey or 3-4 chopped chicken breasts
2 cans diced tomatoes no salt added
2 cups water
2 packages low sodium taco seasoning, (0r 1 tbsp each cumin and chili powder (estimate may need more, taste when all ingredients are simmer and add more if needed)
2 cans black beans rinsed
2 cups frozen corn or 2 cans drained and rinsed to remove excess sodium or preservatives ( I like frozen items due to less sodium)
1 onion chopped

Brown ground turkey and onion and drain, add all ingredients in a large pot covered and simmer on low-medium for 30-60 minutes.  If using your own seasoning instead of prepared taco seasoning,  add pepper to taste

If using chicken, bake until about halfway done and chop, then add all ingredients and simmer.

Great with shredded 2% Cheddar, Greek Yogurt and crumbled baked scoops

Chicken Spaghetti

Chicken Spaghetti, approximately 465 calories per serving ( if using true serving sizes per ingredients, 210 are in the pasta

1 small box whole wheat spaghetti
3-4 chicken breasts (thawed or it will get to watery)
1 large can Rotel original or hot
1 can cream of mushroom soup healthy request
1 can cream of chicken soup healthy request
1/2 container  15 -18 oz Plain Greek Yogurt
1 8 oz  2% Velveeta

In a crock pot mix Rotel, and soups, add chicken  and cook on low for about 4 hours.  Remove chicken and chop into bit size chunks, cut Velveeta up and add to mixture, add Greek Yogurt, and chicken.  Cook spaghetti just short of being done, and add to the crock pot, stir and cook the on low about another 40 minutes or until cheese is completely melted and chicken is done.

Friday, November 25, 2011

Slow Cooker Peanut Chicken

Slow Cooker Peanut Chicken

One of our favorites and easy, ingredients sound crazy but yummy

4 Chicken Breasts- you can add more or less chicken
1/3 cup chunky peanut butter, generic is great
1 cup salsa, we like medium Picante sauce
2 tbsp lemon juice
1 tbsp soy sauce
2 tsp ground ginger

We like it better when everything but the chicken is doubled and served over brown minute rice, if the breast are frozen it may become watery, if the sauce is too watery, cook the rice right in the crock pot when there is about a 30-40 minutes left.  Add a little water or skim milk as the rice cooks if needed as it expands.  If the sauce is already the right consistency, cook the rice separate on the stove.

In the crock pot add all ingredients and put chicken on top, cook on low 5-6 hours, when you can cut the chicken in half and it appears to be almost done, cut all chicken in half.  Cook your rice now either in the crockpot for about 30 minutes or on the stove according to package directions.  If cooking it on the stove, turn your crockpot off when the chicken is cooked through.

You can dice the chicken or cut it in half before cooking to reduce cooking time. 

Thursday, November 24, 2011

My Loves and Supporters


8 Whole Wheat Lasagna noodles
1 large container 2% Cottage Cheese
1 Large Package 2% shredded mozzarella
3 tbsp Italian Seasoning- this is a guess, I do not measure, we like a lot of oregano, basil and parsley ( use can use 1 tbsp of each if you do not have Italian seasoning)
1 - 2 tsp garlic salt
1-2 pounds ground lean turkey or 1 pound ground lean turkey and 1 pound ground lean turkey sausage
1 large can diced tomatoes no salt added
1 large tomato sauce no salt added
1 medium tomato paste

Cook noodles, drain and pat dry

Brown meats and drain, put back in skillet and add seasonings, pepper, tomatoes, sauce and paste.  Stir on low heat

In a 13 x 9 sprayed dish, layer half of the meat, 4 noodles, half the cottage cheese and half the cheese, sprinkle a little more oregano if you wish, then 4 noodles, the rest of the cottage cheese and cheese, finish with meat on top. 

Bake at 350 about 40 minutes until bubbling through

White Chicken Chili

White Chicken Chili

Tip- you should check regularly as the beans start to soften (after about and hour) and add water if needed or they will start to burn and stick to the pot

1 large bag Navy Beans
1 Carton Low Sodium Chicken Broth
water as needed
3 Chicken Breast cut into small pieces
1 small can green chilies or 1 jalapeno chopped
1 can diced tomatoes no salt added- do not drain ( we like to use 1 Large can Rotel instead of the chopped tomatoes and green chilies)
pepper to taste
1 tbsp crushed red pepper
2 tbsp chili powder
1 tsp cumin

Soak Beans over night and rinse

In a large covered pot boil beans in chicken broth and water, make sure the total liquid is at least and inch higher than the beans, Boil on medium heat for one hour, stir, reduce to medium low and add pepper, chili powder, cumin and crushed red pepper, continue boiling  and stir about every 20 minutes, scrape any seasoning off sides and back into the beans, when the beans start to soften and liquid is reduced to about 1/3, add chicken, chilies and tomatoes (this is usually around total cook time of 1 1/2 hours).  Lower to a light boil, stir frequently, cover and cook until chicken is cooked through and beans are tender.   

As you stir the beans after adding last ingredients, if it starts to get to thick or beans start sticking to the pot, add water about 1/4 cup at a time, stir and cover

We like it with hot sauce and Bisquick Light biscuits.

Chicken Pot Pie

Chicken Pot Pie
3 chicken breast cooked until almost done through
2 Cans Cream of Chicken Healthy Request
1 cup Plain Greek Yogurt
several dashes of pepper
1 small bag frozen mix veggies, corn, green beans, peas and carrots

Optional 1 cup shredded 2% cheddar

Bisquick Light (white box)

Cook chicken breast until almost done through, chop up, combine next 5 ingredients, add cheese if you want and stir, pour into a sprayed 9 x 9 pan or 13 x 9 pan if you use 4 chicken breasts an entire container of Greek yogurt and a large bag of mixed veggies.

Follow Bisquick Light recipe for biscuits, I double it and spread on top of the filling.  Cook on 350 for 30-50 minutes.  Do not cook higher than 350 as the top of the biscuits start to brown before the bottom part that is on the soup mixture cooks through. 

Check at 30 minutes use fork to poke in middle just through the biscuit part to see if it is done all the way through.  Generally it is closer to 40 minutes. 

If you use a 13 x 9 pan you may need to mix a little extra Bisquick if it does not cover all of the soup mixture.

Wednesday, November 23, 2011

Chicken Salad

  • 4-5 Baked or Grilled Chicken Breast Chopped  (Grilled naturally adds a lot of flavor)
  • 1/2 to 1 container Plain Greek Yogurt
  • Chopped Red Grapes
  • Walnuts
  • Chopped celery
  • Pepper to taste

Options in flavor:
Choose any one of the items listed below

Cajun seasoning to taste
Curry Powder to taste
Splenda to taste
Dijon Mustard to taste

Mix all ingredients and one of the Options in a large bowl

Great served on Light Swiss Cheese Slices, or on a whole Wheat Wrap, or in bib lettuce

Stuffed Cheesy Breaded Chicken

4-5 Chicken Breasts Thawed and cut in half as to have a top and bottom of the chicken
1 Cup 2% Cottage Cheese
1-2 Laughing Cow Cheese, Swiss, tomato basil, garlic (any flavor will work)
1 tsp each oregano, parsley and basil
1 tbsp  and 1 tsp minced garlic
1 cup wheat germ
1/4 cup whole wheat flour

stir cottage cheese and laughing cow wedges until wedges are smooth, add oregano, parsley, basil and garlic, spread mixture on top of one half of the each chicken breast, cover with other half of the breast, mix wheat germ, 1 tsp minced garlic, flour and pepper in a bowl,  lightly dip chicken in skim milk and carefully coat both sides with wheat germ and pepper

Spray 13 x 9 inch dish, place chicken breast in dish and carefully spray the top with cooking spray

Cook at 350 30-45 minutes

Tuna Noodle Salad

1/2 Box Whole Wheat Large Elbow Macaroni
1 Large Can Albacore Tuna in Water, Drained
1/2 onion chopped finely
2-3 chopped green onions
1 Green Bell Pepper Chopped finely
1/2 Container Plain Greek Yogurt or more if needed
Black Pepper to taste
Half a package of Cheddar or Colby Jack Cheese Cubes

Cook Pasta according to package directions

Combine all remaining ingredients, add pasta and chill in refrigerator

Baked Spaghetti

Baked Spaghetti

1 Small Box Whole Wheat Spaghetti
1 egg
½ cup skim milk
1 pound ground lean turkey sausage
1 pound ground lean turkey
1 onion shopped
1 green bell pepper chopped
1 jar Spaghetti Sauce about 14 oz
1 8oz Tomato Sauce
1 Package Mozzarella Cheese

1. Cook Spaghetti just short of being done, drain
2. Brown meats, onion and Green Pepper, drain
3. Mix cooked spaghetti with egg, and milk
4. Spray 13 x 9 inch glass pan and pour Spaghetti mixture into the sprayed dish, add Spaghetti Sauce and Tomato Sauce to meat mixture.  Pour meat mixture over Spaghetti and mix.  Bake at 350 for 20 minutes, spread Mozzarella Cheese over the top, and cook 5-10 more minutes until melted.  Let stand 10 minutes before serving so that it can set. 

Great with Homemade Garlic Bread

Whole Wheat Buns, split, lightly spread I Can’t Believe It’s Not Butter Light, sprinkle with garlic salt, parsley and oregano.  Bake at 350 for about 5-10 minutes or until the top is golden

Black Bean Soup- Vegan

Black Bean Soup- Vegan

2 Cans Bush’s Black Beans Traditional Seasoning
1 Cup Frozen Corn
1 diced green bell pepper
1 Carton vegetable broth
1 Jar Medium Salsa
1 ½ cups Brown Rice

Simmer all ingredients over medium heat for about 15 minutes or until rice is tender and soup is lightly bubbling
Great with crushed Baked Scoops over it

We add hot sauce to the adult bowls

Breaded Chicken

Breaded Chicken

3-4 Chicken Breasts

1 Cup Wheat Germ, and ½ bread crumbs or whole wheat bread crumbs
1 – 1 1/2 tbsp Cajun Seasoning
Skim Milk
Cooking Spray

Thaw Chicken, mix dry ingredients, spray a 13 x 9 inch dish with Cooking Spray, pour milk into a bowl, dip Chicken in the milk, and coat with dry ingredients, place in dish. 

After all the Breast are coated, spray the top of the Chicken and coating with cooking spray

Cook on 400 for 30-40 minutes; check 1 breast to see if it is cooked through, depending on thickness, you may need to cook 40-45 minutes

Breaded Tilapia

Breaded Tilapia

5-6 Tilapia Filets

1 Cup Wheat Germ
1 tbsp Cajun Seasoning
Skim Milk
Cooking Spray

Thaw Filets, mix dry ingredients, spray a 13 x 9 inch dish with Cooking Spray, pour milk into a bowl, dip filets in the milk, and coat with dry ingredients, place in dish. 

After all filets are coated, spray the top of the fish and coating with cooking spray

Pre heat oven to 350, Cook on 350 for 20 minutes, check 1 filet in middle to see if it flakes, if it does not flake with a fork, cook 5 more minutes and check again.

The frozen filets tend to be very thin, so check often as to not over cook.

Breakfast Casserole

Breakfast Casserole

Amounts adjusted depending on size of family, it will re-heat if you want extra, to heat up on busy mornings.  I have made extra on Saturday or Sunday and then heated up for the kids on Monday morning.

6-12 Eggs
1-2 cups skim milk
1 tsp Ground Mustard
dash pepper
1 onion chopped
1 bell pepper chopped (any)
Handful of fresh or frozen Spinach (thawed and drained)
4-6 pieces of whole wheat bread torn into small pieces
1 1/2 - 1 package 2% shredded cheddar
1 Pound ground lean turkey sausage browned and drained

Mix all together, Grease 13x9 Glass Dish, Pour into dish

Put in the fridge for 1 hour or over night.  Cook at 350 for 45 minutes, check at 30 minutes to ensure it does not burn.  Make sure it is fully set before serving

We like it with salsa served on top

Cheesy Chicken and Broccoli Noodle Casserole

Cheesy Chicken and Broccoli Noodle Casserole

1 Package Whole Wheat Egg Noodles
1 Package 2% Sharp Shredded Cheddar Cheese
1 Onion Finely Chopped
1 Package frozen Broccoli
3-4 Chicken Breasts Chopped
2 Cans Cream of Chicken Healthy Request
1 Container Plain Greek Yogurt (any size between 12-17 oz will work)
½ Cup Skim milk
½  to 1 tsp  pepper (to taste)
Optional- 1 Sleeve Reduced Fat Ritz Crackers

Prepare Noodles according to package directions

Bake or grill Chicken and chop into bite size pieces

Combine all ingredients in a slow cooker and stir except Ritz and 1 cup of cheese, cook on low for about 3-4 hours or until heated through.  When it is close to being done or bubbling, add crushed crackers and 1 cup cheese.  Be sure to not let the condensation from the lid run down.  Close the lid and cook until the cheese is melted through.  Again, when opening the lid to serve, do not let the condensation run into the crock pot.

Chicken Parmesan

Chicken Parmesan

Bake or Grill 4-5 Chicken Breasts
1 – 2 large cans tomato sauce (depending on if you want left overs or size of family
1-2 tbsp of each basil, parsley and oregano
1 tbsp Splenda
1 tbsp minced garlic or garlic salt
1 package 2% Shredded Mozzarella Cheese or 4-5 Slices low fat Swiss Cheese
1 Small Package Whole Wheat Spaghetti

Bake or Grill Chicken, cook spaghetti according to package directions and drain, when the chicken is done, place in a 13 x 9 inch pan if you grilled it, stir sauce with basil, parsley, oregano, Splenda and garlic, pour over chicken and top with either cheese.

Cook on 350 until cheese is melted and sauce is heated through, serve over spaghetti

Breaded Chicken Parmesan

Same as above but dip thawed breasts in skim milk and roll in a mix of wheat germ, and a dash of each oregano, basil, garlic and parsley
Spray a 13 x 9 inch dish with cooking spray, place coated breasts in dish and spray the top with cooking spray
Cook on 350 for about 45 minutes or until the breast are cook through
When the chicken is done, cover in sauce and seasoning mix and cheese and place back in oven

Crock Pot Fajitas

Crock Pot Fajitas

Depending on size of family you can increase the amount of meat

3 frozen chicken breast or Chopped Flank Steak or Combo
1 Tbsp Cumin
1 Tbsp Chili Powder
1 Large Can Rotel Tomatoes
1 cup frozen corn
1 can drained and rinsed black beans
1 chopped bell pepper
1 small onion chopped

Cook meat, onions and bell pepper on low for 3-4 hours,if using chicken, remove chicken and chop, drain liquid from crock pot, return to Crock pot.       

Add all remaining ingredients and cook on high until meat is cooked through and the liquid has a light boil (1-2 hours on high) 

All Optional - Serve over brown rice or in a whole wheat tortilla, with shredded lettuce, chopped avocado, shredded 2% cheddar and Greek Yogurt

Also, this is good over a baked potato or served over lettuce as a taco salad with extra salsa. 

Crock Pot Salsa Chicken

Crock Pot Salsa Chicken

Depending on size of family

3-6 frozen chicken breasts
1 pack low sodium Taco Seasoning
1 Jar Salsa
1 Can Cream of Mushroom Soup Healthy Request

I actually use 2 cans of soup

Put all ingredients in a crock pot in the order listed, stir every hour if on high, or when you can if on low, if no one is home, cook on low and do not worry about stirring.  I like to cut the breast in half, about 2-3 hours into cooking as we generally buy really large Tyson Breast.  Cook on high for about 4-5 hours or low for 5-6 hours, if you are not at home, longer is fine.  Serve over cooked Barley or Brown Rice.  The sauce is great over steamed veggies or as a dip for Triscuts.  You can also add rice or barely to the crock pot about an hour before serving for minute rice and about 30 minutes before serving for barley, just add extra water the sauce gets too thick.

French Toast

French Toast

8 slices whole wheat bread
2 eggs or 3 egg whites
1 tsp vanilla extract
¼ cup skim milk or vanilla soy milk is good too
Several dashes of cinnamon
Optional, a few dashes of nutmeg or pumpkin spice

Topping of choice, fresh fruit, sugar free syrup, honey, Real Maple Syrup, Agave Nectar

Spray a skillet with cooking spray, heat on medium, in a bowl mix eggs, milk, vanilla and spices, dip front and back of each slice in the egg mixture, let drip back into bowl, and place in skillet, cook both sides

Honey Mustard Grilled or Baked Chicken

Honey Mustard Grilled or Baked Chicken

2 tbsp melted I Can’t Believe It’s Not Butter Light
½ cup honey
¼ cup Dijon mustard
¼ tsp Curry Powder

Mix all and brush on chicken breast.  Reserve marinade to dip chicken and veggies in.  If you accidently dip the brush from the raw chicken into the marinade, cover with Saran wrap and cook for about 1 minute in the microwave when chicken is done. 

Great served grilled with grilled or baked Asparagus. 

Mexican Fiesta Slow Cooker Chicken

Mexican Fiesta Slow Cooker Chicken

4-5 Chicken Breasts
1 Package McCormick Mexican Fiesta
¼ Cup Extra Virgin Olive Oil
2 tbsp Apple Cider Vinegar
2 tbsp Water (I actually switch it and do 2 tbsp oil and 1/4 cup water)
1 Can Diced Tomatoes no salt added
1 Cup Frozen Corn
1 Can Black Beans rinsed and drained
1 Cup Minute Rice or Barley

Place chicken in the slow cooker, mix the McCormick Packet in a bowl with oil, vinegar and water, pour over chicken, cook on low for about 4-5 hours or until chicken can easily be cut in half or shredded, Remove chicken and slice, add tomatoes, corn, beans and rice or barley stir, then add chicken and stir again, cook 20-45 minutes longer

The rice will need to cook about 45 minutes and the Barley only 20-30 minutes
Add additional water if needed with the rice or barley

Serve with shredded 2% cheddar cheese on top

We like hot sauce on top when it is served

Oatmeal Bars

Oatmeal Bars

This makes a quick healthy snack or breakfast
I have never actually measured this recipe J

2 cups oats
1 cup whole wheat flour
A dash of baking soda, (I do not use this but it should help it rise a little)
2 eggs
Several dashes of cinnamon
¼ cup splenda (you can adjust this after you make it the first time if it is too sweet)
¼ cup packed splenda brown sugar
Skim milk poured slowly as you stir the mixture until the mix is wet but the consistency is thick like cookie dough

Optional, any of the following or a combination of any
Half of a small can of pumpkin, dark chocolate chips, a couple spoons of peanut butter, peanut butter chips, raisins, craisins or walnuts

Pour into a sprayed 13 x 9 inch pan on 350 for 30 minutes, check at 25 minutes and test middle with a toothpick or fork

This is a hard recipe to mess up, try different amounts of ingredients and get creative with your own options.

Pasta and Bean Soup

Pasta and Bean Soup

1-2 Pounds Lean Ground Turkey (optional)
1 small onion diced
4 140z low sodium chicken broth
1 tbsp Minced Garlic (I prefer jarred minced garlic instead of dried)
¼ tsp Crushed Red Pepper
1 tsp Oregano
1 tsp Basil
1 tsp Parsley
1 Can Diced Tomatoes
1-2 Cans White Kidney Beans, Cannellini Beans
½ Box Whole Wheat Pasta Shells
1 Small Package Frozen Spinach
Parmesan Cheese

Brown Turkey with diced onion and Drain

Simmer next 6 ingredients until it starts to boil, add tomatoes, beans, meat and onion and pasta.  Simmer on Medium heat until Pasta is tender.  Add Spinach until starting to bubble again.  Serve toped with Parmesan Cheese.

We like Hot Sauce on top

Pumpkin Crisp

Pumpkin Crisp

1 cup whole wheat flour
½ cup quick oats
½ cup splenda brown sugar
½ cup I Can’t Believe It’s Not Butter Light

Bake in a sprayed 13 x 9 inch dish at 350 for 15 minutes

2 Cups pumpkin
1 cup fat free milnot
1 tsp pumpkin spice
2 eggs
¾ cup splenda
Beat and pour onto crust and Bake at 350 for 30 minutes

½ cups chopped walnuts
½ cup splenda brown sugar
2 tbsp I Can’t Believe It’s Not Butter Light
Sprinkle over the top and bake at 350 for 20 minutes

Quesadilla Turkey Burger

Quesadilla Turkey Burger

Large Whole Wheat Tortillas
Swiss or Pepper Jack Cheese slices
1 jar salsa or homemade salsa (needs to be medium, mild does not add enough flavor) Picante medium works even better or homemade with fresh jalapenos
2 pounds ground lean turkey
1 cup oats

Mix meat, oats and salsa together and make patties.  Grill patties or cook in sprayed skillet.

Place 1 slice of cheese or a half a piece of cheese on the tortilla,  place the patty on the cheese, place another slice of cheese on patty, wrap tortilla around patty (think crunch wrap supreme), place seam down on a indoor grill (Foreman) if you have one, and press until lines form on the tortilla (usually 4-5 minutes) 

You have to use cheese on the bottom and top of the patty so it will melt to the tortilla and hold together.

If you do not have an indoor grill, place seam down in a clean skillet without cooking spray until cheese is melted, just a few minutes.

Great served with extra salsa

If you are using less than 2 pounds of turkey, use less salsa so it is not watery

Spinach Salad and Warm Bacon Dressing

Spinach Salad and Warm Bacon Dressing

1 Bag Fresh Baby Spinach washed and dried
3-4 Chicken Breast Grilled or Baked
5 Pieces cooked Turkey Bacon Lower Sodium and Crumbled
2 tbsp Extra Virgin Olive Oil
¼ Cup Cider Vinegar
1 tbsp Splenda
2 tsp Dijon Mustard
¼ tsp black pepper
1 Can Mandarin Orange Segments drained (Optional)
Slivered Almonds
Craisins Optional

Cook bacon in a sprayed skillet, remove bacon and pat off grease.  In a small bowl mix vinegar, splenda, oil, mustard and pepper, pour the mixture into the same skillet with bacon residue or drippings, cook on low heat and stir frequently.  Toss together spinach, chopped chicken, bacon, almonds, craisins and oranges and dressing

Stove Top Cheesy Creamy Chicken Bake

Stove Top Cheesy Creamy Chicken Bake

2 Boxes Whole Wheat Stove Top
3 Chopped Chicken Breast
2 Cans Cream of Chicken Soup Healthy Request
1 Container Plain Greek Yogurt
Black Pepper
1 bag frozen mixed veggies, carrots, peas and green beans
1 Package 2% Shredded Cheddar

I cook Stove Top according to package directions but omit butter, so add just a little extra water.

Spray 13x9 inch pan with cooking spray, pre heat oven to 400, Mix ingredients except Stove Top.  Pour in the 13 x 9 pan, cover with stove top.  Cook on 400 for 30 minutes,  Cook 40-45 minutes if using raw chicken, but check it at 30 minutes as it may be cooked through depending on thickness of chicken chunks. 

Stove Top Chicken Bake

Stove Top Chicken Bake

2 Boxes Whole Wheat Stove Top
3 Chopped Chicken Breast
1 Can Cream of Chicken Soup Healthy Request
1 Container Plain Greek Yogurt
Black Pepper
1 bag frozen mixed veggies, carrots, peas and green beans

I cook Stove Top according to package directions but omit butter, so add just a little extra water.

Spray 13x9 inch pan with cooking spray.  Pre heat oven to 400, Mix ingredients except Stove Top, pour in the 13 x 9 pan, cover with stove top.  Cook on 400 for 30 minutes, I usually cook a little longer so that I can use raw chicken. 

Strawberry, Spinach, Chicken Salad

Strawberry, Spinach, Chicken Salad

Grill or Bake 2-3 Chicken Breasts

Mix 1 bag rinsed and dried Spinach leaves, 1 pint rinsed and halved Strawberries, a few rings of red onion chopped and ½ cup slivered almonds
Optional Craisins are great too


½ cup Extra Virgin Olive Oil
2 tbsp Splenda
2 tbsp Apple Cider Vinegar
1 tbsp chopped onion
1 tsp Poppy Seeds
1 tsp Sesame Seeds
¼ tsp Paprika
1/8 tsp Worcestershire Sauce

Place Dressing ingredients in a blender

Pour over Salad, and then top with chicken breast.

If you are serving salad as just an appetizer salad or taking to a party as a side dish, you can omit chicken

Stuffed Cheddar Turkey Bacon Burgers


Stuffed Cheddar Turkey Bacon Burgers

5 slices cooked turkey bacon and crumbled
2 pounds ground lean turkey
1 chopped onion
A few dashes Worcestershire sauce, (I like more than a few dashes)
1 cup oats
Sliced Cheddar Cheese or Colby Jack (low fat if you can find)
1-2 tsp(s) pepper (I like 2 tsp(s))

Mix turkey, bacon, onion, Worcestershire, oats, pepper, form 16 thin patties, place 1 slice of cheese or a half a piece of cheese on half of the patties, place the other patties on the cheese covered patties, press edges to seal and re-shape patties if needed making sure none of the cheese is not sticking out.

Tip- I tear the cheese into fourths and stack on the first patty making sure that none of the cheese is too close to the edges. 

Grill or cook in skillet turning once until cooked through, then melt another piece or half a piece of cheddar on top

Tex Mex Casserole

Tex Mex Casserole

1-2 pounds Ground Turkey 95%- 97% lean browned and drained
1 onion chopped
1-of each yellow and orange bell pepper chopped
1 can diced tomatoes no salt added
1 to 2 packs taco seasoning low sodium depending on of you use 1 or 2 pounds of ground turkey
1 package shredded cheddar 2%
1 package Baked Scoops

Cook all together in a deep casserole dish, Keeping half of the cheese off to the side, sprayed with Pam on 350 for 45 minutes, add crushed baked scoops over the top and then add the remaining 2% shredded cheddar until melted to the top

Serve topped with Plain Greek Yogurt

I usually skip the Package Taco Seasoning and add my own Cumin and Chili Powder

Thai Chicken Linguine

Thai Chicken Linguine

1 Small Box Whole Wheat Linguine
1/3 cup Sesame Oil and 2 Tbsp divided
Chicken Breast Chopped
1 Cup Crunchy Peanut Butter, Generic is fine
2/3 Cup Skim Milk, you will need to add more as it cooks because it gets sticky
¼ cup Low Sodium Soy Sauce
2 tsp ground ginger
2 tbsp white vinegar
1 tbsp Splenda
1 tbsp crushed red pepper
1 package frozen broccoli, cauliflower and carrots

Cook Pasta and drain, put back into large pt

In a large sprayed skillet, heat 2 tbsp sesame oil, cook chicken until down. 

In a separate bowl combine all other ingredients except vegetables.  Stir well and slowly add milk if needed beyond 2/3 cup.  Cook veggies until tender or with chicken.  Add chicken, veggies and sauce in with the pasta.  Cook on low and stir often until heated through.  Add milk as you cook if needed.

The Summary of My Blog Flavorful and Fit

2011- December 2012, Low Fat Family Friendly Recipes
2013 - Present, Strict Paleo Recipes and Paleo "ish" Recipes for a weekend treat

I have had a passion for fitness as long as I can remember.  However, it has come and gone over the years.  When I was younger it was more focused on weight, and over the years I have fell in love with strength.  Of course, my dedication to fitness and feeding my goals from the inside out, have been in and out of focus over the years.  After years of hormonal issues, followed by hormone therapy and finally a hysterectomy, I have learned to focus on my body from the inside out.  I have learned that we can all be focused 95% of the time, and we have to allow ourselves and those around us the flexibility to stray 5% of the time in order to maintain the passion for a fit family. 

I have found my passion in making real meals for real families.  I love taking a recipe and turning it into a Flavorful Fit meal, hence the title of the blog.  I know the importance of making meals that families will actually eat and enjoy.  I also understand that most families are on a budget and even if you are not on a budget, who wants to buy crazy off the wall ingredients that you will never use again?  Most of my recipes will involve everyday ingredients that you can use over and over again.  My focus is on meals that are lower in fat, higher in protein, fiber and healthy carbs.  I do not claim to have meals that are 100% “clean” meaning foods in their rawest form.  Again, these are real meals for real families who want to be fit and set a good example for their children.  My meals will sometimes include cream of mushroom soups or cream of chicken, sometimes Velveeta or shredded cheese but they will be the reduced fat version.  Butter, flour, sour cream, sugar, etc. will be replaced with apples sauce, flax seed, whole wheat flour, Greek yogurt, Splenda, and so on. 

My husband and children have been my biggest cheerleaders.  Even though they still love when mom decides it is a restaurant or pizzeria pizza night, they support and cheer me on.  The greatest part of this 95% fitness focus lifestyle, is that when we do go out to eat, I do not fret over my children ordering fried food or cheesecake.  I know that about 20 of their 21 meals on average per week are prepared in my kitchen, so I know what is fueling their bodies. 

Then in January of 2013, I discovered the Paleo Lifestyle.  That explains the shift in low fat recipes to Paleo recipes in January 2013.  My family follows Paleo about 50% of the time, and I follow it about 95% of the time.  For me, Paleo works.  I feel better, stronger and love the fact that I know every ingredient that I am consuming.  If you do not follow the Paleo lifestyle, the recipes can be substituted with dairy ingredients, potatoes, pasta, etc.  In addition, the lower fat recipes can easily be made into a Paleo friendly recipe.  

I hope you find recipes that your family will enjoy to start or continue a healthy lifestyle. 

Turkey Loaf

Turkey Loaf

2 Pounds Ground Lean Turkey
1 cup oats
1 can tomato sauce
1 tbsp each oregano, basil, minced garlic and parsley
1 chopped onion
1 chopped bell pepper (any color)
1 Cup Frozen Corn
1 can drained diced tomatoes

Mix all together and form a loaf, place in sprayed loaf pan and cook on 400 for 40-60 minutes, depending on thickness of loaf.  Check the middle to ensure it is cooked through, add additional sauce to the top and place in over until sauce is heated

HINT- I like using the disposable metal loaf pans, so I can take out of the oven after it starts to set and is close to being done,  I poke a hole in the bottom of the pan and drain the excess liquid and grease.  Place the loaf pan on a cookie sheet and pour sauce over the top and return to the oven.