Saturday, December 29, 2012

Crock Pot Chipotle, Tomato, Spinach, Chicken and White Beans

1 pound Navy Beans soaked overnight
3 chicken breast thawed and cut in half (or frozen, after about 3 hours on high drain crock pot and cut chicken in half)
1 can Healthy Request Tomato Soup
1 can no salt added diced tomatoes
1 tbsp. Cumin
1 tsp. pepper or more to taste
2 tsp(s) Chipotle Pepper or more to taste as it cooks
(adjust all seasoning to personal preference, but the Chipotle is strong, so add additional slowly and taste sauce after chicken is cooked through and add more if needed)
Optional- 1 cup frozen spinach, green beans or sliced bell peppers and onion

  • Cook beans according to package directions in a large pot on the stove

  • Set slow cooker to high and cook chicken for about 3 hours, remove chicken and drain liquid and/or fat

  • Spray slow cooker with cooking spray, place chicken back in, add soup, tomatoes and seasoning, stir well, set to low and cook for about 3 hours (or until you are ready to eat it, longer then 3 hours is fine).  We just bought a new Crock pot so it cooks faster then my older one, so adjust time as needed.

  • About 1 hour before serving, add spinach and stir well to break up frozen spinach, if using other veggies add  during step 3 so onions, peppers or green beans have time to soften

  • Add fully cooked, beans to the crock pot and stir well

  • Shred chicken halves as serving

We like it with Hot Sauce or additional seasoning for the adult servings, if you want it as a soup, add vegetable or chicken broth as it cooks, we liked it thicker, more like a casserole.

Spinach Dip

1 container plain Greek yogurt 17-20oz
1 package  Knorr Vegetable mix
1 small package frozen spinach thawed and drained very well, squeeze all liquid out
1 small can water chestnuts, rinsed drained and chopped into small pieces
Optional- 2 chopped green onions
Optional- use only 17oz yogurt and add 1 cup low fat mayonnaise

Mix all together and store in a covered container in the refrigerator for at least 3 hours before serving, will keep for up to 5 days.

Great with Hawaiian bread, Triscuts, Wheat Thins, Pretzel Crisp or with veggies

Wednesday, December 19, 2012

Creamy Italian Slow Cooker Chicken

4 chicken breast
1 Packet Zesty Italian Seasoning
2 cans Cream of Chicken Healthy Request soup
1 8oz 1/3 less fat cream cheese softened

Optional, frozen spinach, green beans, broccoli, peas or chopped green onion, bell pepper or onion

Place frozen or fresh chicken in the slow cooker on high for about 3 hours, drain liquid and any fat.

Spray slow cooker with cooking spray, chop, shred or cut the chicken in strips, place chicken back in the slow cooker, add Italian seasoning evenly over chicken

Cook until chicken in cooked through on low (if adding veggies, add now)

About 1 hour before serving, Cube cream cheese and place on top of the chicken, add soup and stir well

Cook for about 1 additional hour to heat through, stir well before serving

Serve on brown rice, whole wheat wide noodles, baked potato or steamed vegetables

You can cook it on high the entire time to reduce cooking time, but do not cook it on high if you are gone for the day.  If you are gone all day, cook the chicken and vegetables with Italian Seasoning during the day on low and when you get home, heat the soup, and cream cheese in the microwave or in a sauce pan before adding to the slow cooker.

Tuesday, November 27, 2012

Buffalo Blue Cheese Chicken Tenders

4 Servings
7.5g fat
308 Calories
(Original Recipe (132g of Fat and 1188 Calories)

12 ounce chicken tenders
1 cup whole wheat flour
2 1/2 whole wheat panko breadcrumbs
4 large egg whites
pepper to taste
cooking spray
1/2 Frank's RedHot Buffalo Wings Sauce
1/2 Cup Home Made Blue Cheese Dressing (Found in the November Archive, the tab is right under this posting)

Preheat oven to 450
Line a baking sheet with foil, spray the foil with cooking spray
Place flour in a shallow dish
Place egg whites in a separate bowl and whisk
Place Panko in a shallow dish

One at a time, dip chicken into the flour, shake off excess, then coat in the eggs, then coat in the Panko

Place coated chicken on foil, spray with cooking spray and pepper to taste

Bake about 14 minutes or until the breading is crispy and the chicken is cooked through

Using a pastry brush, coat the chicken with the Buffalo Sauce and serve with home made Blue Cheese for dipping.

Home Made Low Fat Blue Cheese Dressing

3g Fat

1 cup of Home Made Mayonnaise (See November's Archived Recipes, located directly under this one in the Archive)
1/2 cup reduced fat sour cream
1/4 cup buttermilk
1 tbsp fresh lemon juice
1 garlic clove mashed to a paste
1 tsp Worcestershire
5 ounces reduced fat blue cheese chunks
pepper to taste

Mix all together well in a bowl, refrigerate in a cover container for up to 3 days.

Home Made Low Fat Mayonnaise (1.1g Fat)

 Store bought Mayo, 10g Fat
Home Made 1.1g Fat

 6 tbsp white vinegar
4 tbsp cornstarch
1 17.6oz plain Greek yogurt
3 tbsp Dijon mustard
4 packets Truvia or Splenda
1 tsp salt

In a small bowl, whisk vinegar into cornstarch.  Whisk 2/3 cup of the yogurt into the vinegar mixture.  Pour the mixture into a small saucepan and cook on high heat, whisking continuously until it boils.  When it is very thick, pour into a food processor, scraping sides of saucepan.

Blend the mixture for about one minute, scraping mixture off of the sides, continue to blend until it is very smooth, add remaining yogurt, mustard, Truvia and salt.  Blend for about one more minute.

Place in a plastic container with a lid.  It will keep for a week.

Saturday, November 24, 2012

Cabbage, Red Potato, Navy Bean and Sausage Soup

Serving- about 3 overflowing cups
About (due to there is no way to judge how much meat, potatoes or beans will be in each scoop)
390 calories
5.5 g fat
14 g fiber
18 g protein

Reduce by 100 calories by omiting potatoes, this will also reduce fiber by 2 grams and protein by 3 grams

1 pound of dry Navy Beans

Soak in a large pot of water overnight, rinse and drain
Follow package directions to simmer until tender, about 1- 1 1/2 hours if soaked overnight.  (note, cook with a lid, but tilt the lid to vent so it does not boil over)

1 320z container organic vegetable broth
2-3 cups water
2 tbsp(s) minced garlic
2 tsp(s) pepper
1 tbsp bay leaves
1 tbsp basil
1 small package red potatoes, washed and chopped
4-5 stalks celery, washed and chopped
1 yellow onion, sliced in rings and rings cut in half

Simmer all of the above in a separate large pot with a lid for about 45 minutes to 1 hour or until potatoes are just about tender, add more water if the vegetables are not fully immersed

Add to following to the vegetable pot

2 tomatoes washed and diced
1 head of green cabbage washed and diced
1 package Turkey Smoked Sausage chopped into bite size pieces

Simmer on Medium Low for about 10 minutes or until all vegetables and potatoes are tender.

Taste as you simmer and add more of any of the seasonings to fit your preference.  Thyme and Bay Leaves can easily take over the flavor of the soup, so add slowly if you add additional seasoning.  Using Vegetable broth will reduce the sodium drastically, but you will need to offset by adding more sodium free seasonings.

Wednesday, November 21, 2012

Bacon Cheeseburger Casserole

8 Servings
260 Calories
13g Fat
17g Protein

1 lb.  lean ground turkey
1 onion, chopped
1/3 cup ketchup
2 Tbsp. yellow mustard
1 cup KRAFT 2% Shredded Sharp Cheddar Cheese
8 slices turkey bacon reduced sodium, cooked, crumbled
4 cups (1/2 of 32-oz. pkg.) frozen tater tots (select the ones with the least sodium and fat per serving)


Brown turkey with onions in skillet; drain. Stir in ketchup and mustard; spoon into 9-inch square baking dish sprayed with cooking spray.
Top with remaining ingredients.
Bake 30 to 35 min. or until casserole is heated through and potato nuggets are golden brown

Bacon Cheeseburger Roll up

6 Servings
About 330 Calories
About 8g Fat
About 27g Protein
"About" due to it depends on brand of Pizza crust, turkey and turkey bacon
1 lb. lean ground turkey
4 slices turkey bacon reduced sodium, chopped
1 small onion, chopped
1/2 lb. (8 oz.) 2% VELVEETA®, cut into 1/2-inch cubes
1 pkg. (13.8 oz.) refrigerated pizza crust


Pre-heat oven according to pizza dough directions
Brown ground turkey with bacon and onions in large skillet on medium-high heat; drain. Return meat mixture to skillet. Add VELVEETA; cook 5 min. or until melted, stirring frequently. Cool 10 min.
Unroll dough onto baking sheet sprayed with cooking spray. Press into 15x8-inch rectangle; top with meat mixture. Roll up, starting at one long side. Arrange so roll is seam-side down.
Bake 20 to 25 min. or until golden brown.

Thursday, November 15, 2012

Edamame, Craisin Chopped Salad

Chopped Romaine
Shredded Carrots
2 Stalks Celery Diced
3 Green Onions Diced
2 Hard Boiled Eggs Chopped
Tomato Basil or Sundried Tomato Feta Cheese
Reduced Fat Ranch or Dressing of Choice

Reduced Sugar Craisins (Ocean Spray Brand Reduced Sugar has1/2 the sugar and more then double the fiber)
Dry Roasted Edamame

Layer in order of indgredients

Tuesday, November 13, 2012

Shepard's Pie

Serves: 4
Cooking Time:45 min
  • 2 pounds ground  turkey
  • 1/2 onion, chopped
  • garlic powder and Mrs. Dash Table Salt Blend to taste
  • 3/4 ounce package brown gravy mix (lowest fat version you can find)
  • 2 cans (10 3/4-ounce) cream of mushroom soup Healthy Request
  • 2 1/2 cups water
  • 1 1/2 cups frozen sliced carrots
  • 10 ounces package frozen peas, thawed
  •   Mrs. Dash Table Salt Blend and pepper to taste
  • 2 1/2 to 3 cups potatoes, peeled, cooked and mashed
  •  paprika and pepper to taste
  • Optional- Butter Buds
  1. Preheat oven to 350 degrees F.
  2. Brown beef and onion in a skillet; season to taste with garlic powder and Mrs. Dash. Drain; pour into a large bowl.
  3. Stir in gravy mix, soup, water, carrots and peas; mix well.
  4. Spoon into a well sprayed 9 inch deep-dish pie plate; sprinkle with Mrs. Dash and pepper.
  5. Spread mashed potatoes over top; bake at 350 degrees F for 45 minutes. Sprinkle with paprika, pepper and Optional Butter Buds.

Cheeseburger Pie (Gluten Free)

Gluten Free Impossibly Easy Cheeseburger Pie

Serves: 6

Preparation Time:15 min

Cooking Time:30 min

  • 1 pound lean ground turkey or beef
  • 1 (1/2 cup) medium onion, chopped
  • 2-3 cloves garlic minced
  • pinch of pepper
  • 1 cup 2% shredded cheddar cheese
  • 1/2 cup Gluten Free Bisquick
  • 1 cup skim milk
  • 3 eggs
  • Optional, frozen corn, peas or spinach, thawed and drained

  1. Preheat oven to 400 degrees F. Spray 9-inch glass pie plate with cooking spray.
  2. In 10-inch skillet greased skillet, cook meat, garlic and onion  over medium-high heat, stirring frequently, until meat  is thoroughly cooked; drain. Stir in pepper. Optional- if using  additional veggies, add now)Spread in pie plate; sprinkle with cheese.
  3. In medium bowl, stir Bisquick, milk and eggs with whisk or fork until blended. Pour into pie plate.
  4. Bake 25 to 30 minutes or until inserted in center comes out clean.

Great with served with hot sauce or salsa




Avocado Tuna Salad Sandwich, Cold or as a Melt

2 Servings
  • 12 ounces can tuna, drained and shredded
  • 4 tablespoons plain Greek yogurt
  • 1 avocado  mashed
  • 1 hard-boiled egg, mashed
  • Pepper to taste
  • 2 Cheese slices, any 2% or light version
  • 4 Slices Grain bread, toasted
  • Optional for added flavor- 1-2 tsp spicy brown mustard
  1. Mix tuna, yogurt, avocado, egg and pepper.
  2. Toast grain bread, add cheese slices to cover, add tuna mixture.
Hot Sandwich Option-
Variation: Avocado Tuna Melt.  Use a little I Can't Believe It's Not Butter Light or Smart Balance on the top and bottom of the bread, fill with cheese and tuna mixture and cook similar to grilled cheese sandwiches.

Monday, November 5, 2012

Slow Cooker Chicken and Mushroom Sauce

3-4 chicken breast cut in half
2 cans Cream of Mushroom Healthy Request
1/4 cup Sherry cooking wine
1/4 cup skim milk (you can add more 1 Tbsp at a time if the sauce is too thick as it cooks)
1-2 tsp pepper  (more to taste when serving, I use less while cooking, so my youngest will eat it and add more when serving)
1/2 onion diced
1 small package sliced mushrooms rinsed and diced
Prepared Barley or Brown Rice

Spray slow cooker with cooking spray, cook chicken breast on high for about 3 hours, remove chicken and drain slow cooker, spray slow cooker with cooking spray again.

(Optional- I like to place onions in a covered container for about 30-45 seconds in the microwave to slightly soften them before adding them to the slow cooker)

Add remaining ingredients, stir well, place chicken back to the slow cooker, and cook on low for 3-4 hours

Serve over rice or barely

Thursday, November 1, 2012

Dijon Breaded Tilapia

  • tablespoons plain Greek yogurt
  • 2 tablespoons dijon mustard
  • 3/4 cup panko Japanese bread crumbs ( Optional- I use 1/2 cup wheat germ and 1/4 cup whole wheat flour)
  • 1/4 teaspoon black pepper
  • 1 tablespoon finely minced fresh parsley  ( Optional- I also add 1 tsp Cajun seasoning and 1 tbsp Basil)
  • 4 (6 -8 ounce) tilapia fillets
  • 4 lemon wedges
  • Cooking Spray
You can use more Cajun seasoning if you prefer, but add slowly as it is spicy.


  1. Spray a 9x13 glass dish with cooking spray, preheat oven to 350
  2. Combine yogurt and mustard in small dish.
  3. Combine next 4 ingred. on a plate and mix well.4
  4. Brush thin coating of mustard yogurt combo on to both sides of each fish fillet. (about 1 Tbsp for each fillet).
  5. Press each coated fillet into Panko crumb mixture coating both sides well.
  6. Bake fillets on 350 for 15-20 minutes, test one fillet to see if it flakes easily in the middle.  If it does not, place back in the oven for about 5 minutes
  7. Serve with lemon wedges.

Baked Salmon with Herb Sauce

  • 1 1/2 lbs salmon fillets
  • 1 tablespoon I Can't Believe It's Not Butter Light
  • pepper to taste
  • 1/2 cup plain Greek yogurt 
  • 1 tablespoon parsley
  • 1/2 teaspoon dill
  • 1 lemon wedge
  • 1 green onion, finely chop, using just the green parts


  1. Spray a 9x13 glass dish with cooking spray, pre heat oven to 350, place fish in the dish and spread butter over the top of the salmon
  2. Sprinkle salmon with pepper and bake for 20 minutes (if the salmon is a large piece or thick, cook 25 minutes before going to next step)
  3. Mix yogurt, parsley, onion, and dill together.
  4. Remove salmon from oven and spread yogurt mixture on top of salmon, return dish to oven and cook 5-10 minutes or until salmon flakes easily in the center.
  5. Garnish with lemon wedges.

Basil Crusted Baked Salmon

  • nonstick cooking spray
  • 1/2 cup dry white wine
  • 1 lb boneless skinless salmon fillet
  • 1-2 teaspoons dried oregano ( I use more seasoning because I omit salt from any original recipe)
  • 2 cloves garlic, minced
  • freshly ground black pepper
  • 1 lemon, juice of, divided
  • tablespoon extra virgin olive oil
  • 1 tomato, thinly sliced
  • 1/2 medium onion, thinly sliced
  • 2 tablespoons chopped fresh parsley leaves (or 1 tsp dried)
  • 1 tsp dried basil
  • 1/4 cup dry breadcrumbs


  1. Spray a shallow baking pan with nonstick coating.
  2. Add wine.
  3. Place fish in pan, and sprinkle with oregano, garlic and pepper.
  4. Sprinkle with juice of 1/2 lemon.
  5. Top evenly with tomato and onion slices.
  6. Drizzle with remaining lemon juice.
  7. Mix breadcrumbs with parsley, basil and olive oil, and sprinkle over veggie topped salmon fillets.
  8. Bake in a 450 degree F oven for about 8-10 minutes or until fish flakes easily.

Tuesday, October 30, 2012

Crock Pot Chicken and Dumplings


  • 4 Chicken Breasts (boneless, skinless)
  • 2 Tablespoons I Can't Belive It's Not Butter Light                 
  • 1 Can Cream of Chicken Soup Healthy Request                      
  • 1 Can Cream of Celery Soup Healthy Request 
  • 3 1/2 Cups Chicken Broth Reduced Sodium 
  • 1 Onion, finely diced
  • 1 Cup Celery, diced
  • 1 Cup Carrots, diced
  • 2 Chicken bouillon cube
  • 10 Ounces Can of Biscuits (reduced fat), but you can make your own


EXCLUDING THE BISCUITS put all ingredients in, then cover and cook on LOW for 8 hours
About an hour before serving, remove chicken and pull into pieces and return to the soup mixture.  Tear biscut dough into pieces and place on top; cook until the dough is no longer raw in the center.

Slow Cooker Hamburger Stew


  • 1 Pound Lean Ground Turkey or Extra Lean Ground Beef                      
  • 4 Potatoes, peeled and sliced
  • 1 large onion, sliced
  • 1 Can Peas, drained
  • 1 Package Baby carrots
  • Pepper to taste                      
  • 1 Can Tomato Soup Healthy Request
  • 1 Can of water or skim milk



Brown ground turkey in a skillet sprayed with cooking spray and drain.
Spray a slow cooker with cooking spray
Layer the vegetables in the slow cooker: Potatoes, onions, carrots, and peas. Add pepper to taste between layers.
Top with beef
Add the tomato soup, and one can of water or milk to the mixture. 
Set slow cooker to "LOW" for 6-8 hours, or on "HIGH" for 3-4 hours, stirring occasionally.

Sunday, October 14, 2012

Strawberry Kiwi Smoothie

2 servings


  • 1 single servings strawberry low fat yogurt
  • 5-6 strawberries
  • 1 kiwi, peeled
  • 1 cup ice (omit ice if using frozen fruit, or reduce the amount of ice)
  • 3/4 cup skim milk, soy milk or almond milk
  • Optional- 1 scoop protein powder any flavor
  • Optional- 1 ripe banana

    Blend all ingredients together and serve.

    Mango, Peach Smoothie

    2 Servings
    About 145 Calories
    0-4 Grams of Fat (depending on choice of yogurt and milk)
    • 1 individual serving, peach low fat yogurt  (vanilla will also taste great) 
    • 1 medium sliced peach
    • 1 cup mango, sliced
    • 1 cup ice (or frozen peaches and Mangos instead of using ice)
    • 3/4 cup skim milk, soy milk or almond milk
    • Optional- 1 scoop protein powder, plain or vanilla
    Blend everything together and serve.

    Grilled Chicken and Spinach Salad with Balsamic Vinaigrette

    4 Servings
    183 Calories
    8 Grams of Fat


    • 4 boneless skinless chicken breasts (3 oz each)
    • 7 oz bag baby spinach
    • thin slices of red onion (about 1/4 of onion) 
    • 1/2 red bell pepper, sliced into strips
    • 1 1/2 cups grape or Cherub tomatoes sliced in half
    • 1 carrot, grated
    For the Marinade:

    • 2 tbsp fresh squeezed lemon juice
    • 1 tsp dried oregano
    • 1 tsp garlic, crushed
    • fresh ground black pepper to taste
    For the White Balsamic Vinaigrette:

    • 1/4 cup basil leaves
    • 3 tbsp white balsamic vinegar
    • 2 tbsp chopped shallots
    • 1 tbsp water
    • 2 tbsp extra virgin olive oil
    • freshly ground black pepper


      Combine the marinade ingredients - lemon juice, oregano, garlic and black pepper and pour over chicken, let it marinade in the refrigerator 4 hours or over night.

      Place all the vinaigrette ingredients in a blender and blend until smooth. Set aside.

      Preheat an indoor or outdoor grill to medium-high, spray grates with cooking spray. When the grill is hot, lay the chicken on the grill and reduce to medium heat. Turn once while cooking. Transfer to a plate when done.

      Divide spinach, onions, carrots, tomatoes and peppers on 4 plates. Top with the chicken and drizzle with balsamic dressing over each.

      Grilled Chicken, Avocado and Mango Salad

      4 Servings for Lunch Size Portions or 2 Servings for Dinner Size Portions
      258 Calories
      14 Grams of Fat (Healthy Fats so do not fret and look at the Protein Content)
      20 Grams of Protein


      • 1 lb grilled chicken breast, sliced
      • 1 cup diced avocado
      • 1 cup diced mango (from 1 1/2 mangos)
      • 2 tbsp diced red onion
      • 6 cups baby spinach or Romaine
      For the vinaigrette:
      • 2 tbsp olive oil
      • 2 tbsp white balsamic vinegar
      • fresh cracked pepper to taste


      Whisk vinaigrette ingredients and set aside.

      Toss avocado, mango, chicken and red onion together. Fill a large bowl with greens; top with chicken/avocado mixture and drizzle half the dressing on top. Serve with remaining dressing if desired.

      Friday, October 12, 2012

      Pumpkin Spice Cream Cheese


      • 8 oz 1/3 fat cream cheese
      • 1/2 cup pureed pumpkin (canned is fine)
      • 1 tsp vanilla
      • 1 tsp cinnamon
      • 1 tsp pumpkin pie spice
      • 2 tbsp Splenda brown sugar
      • 1 tbsp agave nectar or honey


        Combine all the ingredients in a medium bowl and beat until smooth. If you do not wish to make 8 oz, just use half of each ingredient.

      Pumpkin Spice Pancakes with Fresh Made Pumpkin Butter

      4 Servings
      About 254 Calories
      4 Grams of fat


      • 1 cup whole wheat flour
      • 2 tsp baking powder
      • 1/2 tsp cinnamon
      • 1/2 tsp pumpkin pie spice
      • 1/4 cup pumpkin butter or canned pumpkin
      • 1 tbsp Splenda brown sugar
      • 1 cup fat free milk
      • 3 large egg whites
      • 2 tsp oil
      • 1 tsp vanilla
      • butter flavor cooking spray
      • 1/2 cup pumpkin butter for topping


      Mix all dry ingredients in a bowl. Combine milk, egg whites and pumpkin butter or canned pumpkin in a bowl and mix until smooth.
      Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots. Don't over-mix.

      Heat a large skillet on medium heat. Spray oil to lightly coat and pour 1/4 cup of pancake batter. When the pancake starts to bubble and the edges begin to set, flip the pancakes.
      Repeat with the remainder of the batter. Top each serving with an additional 2 tbsp pumpkin butter. In addition you can top with maple syrup or agave

      Pumpkin Butter
      • 3 1/2 cups pumpkin puree, or 1 (29 ounce) can (not pumpkin pie filling)
      • 2 tsp vanilla extract
      • 3/4 cup apple cider or juice
      • 1 cup Splenda brown sugar
      • 2-3 cinnamon sticks
      • 1-2 tsp pumpkin pie spice (to taste)

      Combine pureed pumpkin, vanilla, apple juice, spices, cinnamon sticks and sugar in a large saucepan; stir well. Bring mixture to a boil. Reduce heat, and simmer for 30 - 40 minutes or until thickened. Stir frequently. Adjust spices to your taste. Makes 3 3/4 cups.

      Pumpkin Oatmeal Smoothie


      • 1/2 cup quick oats
      • 1 cup water
      • 1 cup fat free milk or substitute with soy or almond milk
      • 1 cup ice
      • 1/2 cup pumpkin puree
      • 3 tbsp Splenda brown sugar
      • 1-2 tsp cinammon
      • pumpkin pie spice to taste
      • Optional- 1 scoop plain or vanilla protein powder 

        Cook oats and water in a small pot for about a minute or two, stirring often until it becomes thick and bubbly.
        Remove from heat and let it cool a few minutes.

        In a blender add milk, pumpkin, sugar, cinnamon, pumpkin pie spice.
        Add oats, ice and Optional protein powder.
        Blend on high until very smooth.
        Pour in a glass over ice

        Baked Potato Soup with Cauliflower

        About 6 Grams of fat
        208 Calories
        5 Servings
        • 2 russet potatoes, washed and dried
        • 1 small head of cauliflower, stem removed cut into florets
        • 1 1/2 cups fat free chicken broth
        • 1 1/2 cups 1% reduced-fat milk
        • freshly cracked black pepper
        • 1/2 cup plain Greek yogurt
        • 10 tbsp reduced-fat shredded sharp cheddar cheese
        • 6 tbsp chopped chives, divided
        • 3 slices turkey bacon reduced sodium, cooked and crumbled 

        Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 - 5 minutes, until tender. Or if you prefer to use your oven, bake at 400° for 1 hour or until tender.
        Cool and peel potatoes and cut into large chunks.

        Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and mash potatoes and cauliflower in the pot or in a food processor.  If using a food processor, return mashed mixture to the pot.  On medium heat, add chicken broth, milk and bring to a boil. Stir frequently.

        Add yogurt, half the chives and pepper and cook on low another 5-10 minutes, stirring occasionally.

        Remove from heat.  Serve in 5 bowls, top each serving with 2 tbsp cheese, remaining chives, and bacon.

        Friday, October 5, 2012

        Crock Pot Meatloaf

      • 3/4 cup quick-cooking oats
      • 1/2 cup skim milk
      • 1 medium onion, peeled
      • 2 pounds ground turkey breast
      • 1/2 cup chopped red bell pepper
      • 1/2 cup chopped yellow or orange bell pepper
      • 2 eggs, beaten
      • 2 teaspoons Worcestershire sauce
      • 1/4 cup ketchup
      •  1 Tbsp minced wet garlic
      •  1 tsp ground mustard
      • Freshly ground black pepper
      • 2 (8-ounce) can tomato sauce no salt added (or one large can)
      •  Optional- Spinach, corn, diced carrots, diced tomatoes, etc.
      • Directions

        1. Spray a crock pot well with cooking spray or use a liner, turn to high

        2. Combine all ingredients except tomato sauce, place meat mixture into crock pot and press lightly to flatten and form it to the crock pot

        3. Cook on high for 5-6 hours, or low for 6-8 check middle to see if it is still pink, when very little pink remains, carefully drain any grease from the crock pot without letting the meat loaf slide out.  Use a very large spatula to hold the loaf in place.  You must do this step when very little pink remains or it will fall apart and into the sink

        4.  Pour sauce over the top and cook until no pink remains

        Tip- if it starts to dry out after you drain the grease, add sauce to the top as it cooks, but save plenty to use in the last step

        Sunday, September 30, 2012

        Italian Pasta Casserole


        • 2 cups uncooked whole wheat spiral pasta
        • 1/2 pound lean ground turkey
        • 1/2 pound Italian turkey sausage links, casings removed
        • 1 small onion, finely chopped
        • 1 garlic clove, minced
        • 2 cans (14-1/2 ounces each) diced tomatoes no salt added, undrained
        • 1/3 cup tomato paste
        • 3/4 teaspoon Italian seasoning
        • 1/2 teaspoon chili powder
        • 1/4 teaspoon dried oregano
        • 1/8 teaspoon garlic powder
        • 1/8 teaspoon dried thyme
        • 1/8 teaspoon pepper
        • 2 ounces sliced turkey pepperoni
        • 1 cup (4 ounces) shredded part-skim mozzarella cheese


        • Cook pasta according to package directions. Meanwhile, crumble turkey and sausage into a large skillet; add onion. Cook and stir over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain. Stir in the tomatoes, tomato paste and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
        • Drain pasta; stir in meat mixture and pepperoni. Transfer half of the pasta mixture to a 2-qt. baking dish coated with cooking spray. Sprinkle with half of the cheese; repeat layers.
        • Cover and bake at 350° for 20-25 minutes or until bubbly

        Pepperoni Pizza Chili


        • 1 pound ground lean turkey
        • 1 can (16 ounces) kidney beans, rinsed and drained
        • 1 can (15 ounces) pizza sauce
        • 1 can (14-1/2 ounces) Italian stewed tomatoes
        • 1 can (8 ounces) tomato sauce no salt added
        • 1-1/2 cups water
        • 1 package (3-1/2 ounces) sliced turkey pepperoni
        • 1/2 cup chopped green pepper
        • 1 teaspoon pizza seasoning or Italian seasoning
        • Shredded part-skim mozzarella cheese, optional


        • In a large saucepan, cook meat over medium heat until no longer pink; drain. Stir in the beans, pizza sauce, tomatoes, tomato sauce, water, pepperoni, green pepper and pizza seasoning. Bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes or until chili reaches desired thickness. Sprinkle with cheese.

        Italian Homemade Meatballs (Great for Hoagies or Spaghetti)

        2 pounds ground lean turkey
        1 cup bread crumbs or 1 cup oats
        2 eggs or 4 egg whites
        1/2 onion finely chopped
        2 tsp minced wet garlic
        1 tbsp oregano
        1 tbsp parsley
        1 tbsp basil
        1 tsp pepper
        1 cup Parmesan
        cooking spray

        Spaghetti Sauce heated to serve over meatballs
        Additional Parmesan for garnish
        Whole wheat hoagies or whole wheat spaghetti

        Preheat oven to 375
        Mix all ingredients well, form meat balls, place in a 13 x 9 inch well sprayed baking dish
        Bake for 30-45 minutes depending on the size of the meat balls
        Cut 1 meatball in half from the middle of the dish, if there is still pink, bake an additional 5-10 minutes

        The thickness of the meatball will dictate cooking time, so if you are unsure, cook for 30 minutes and then check one from the middle.  Most likely it will take at least 45 minutes to cook through.

        Kabob Scambled Eggs

        1-2 left over Kabobs (chicken, beef, shrimp or just plain veggies)
        5-6 eggs
        1/2 cup shredded 2% cheddar, sharp cheddar, or 1/4 cup feta cheese
        pepper to taste
        cooking spray

        Spray a skillet and heat over high heat, reduce to medium
        Scramble eggs in a bowl
        Remove veggies and meat from kabobs and chop, add to eggs
        Add pepper to taste
        Pour into skillet and cook, stirring frequently
        Add cheese and cook until melted

        Friday, September 28, 2012

        Chicken Lasagna


        • 10 uncooked whole wheat lasagna noodles
        • 1 pound boneless skinless chicken breasts
        • 1 can (14-1/2 ounces) diced tomatoes no salt added, undrained
        • 1 can (12 ounces) tomato paste
        • 1-1/2 cups sliced fresh mushrooms
        • 1/4 cup chopped onion
        • 1 tablespoon dried basil
        • 1/8 teaspoon garlic powder
        • 3 cups (24 ounces) 2% cottage cheese
        • 1/2 cup egg substitute
        • 1/2 cup grated Parmesan cheese
        • 1/3 cup minced fresh parsley
        • 1/2 teaspoon pepper
        • 2 cups (8 ounces) shredded part-skim mozzarella cheese


        • Cook noodles according to package directions. Meanwhile, broil chicken 6 in. from the heat until juices run clear; let stand for 15 minutes or until cool enough to handle. Shred chicken with two forks. Drain noodles; set aside.
        • In a large nonstick skillet, combine the shredded chicken, tomatoes, tomato paste, mushrooms, onion, basil and garlic powder. Bring to a boil. Reduce heat; cover and simmer for 25-30 minutes. In a bowl, combine the cottage cheese, egg substitute, Parmesan cheese, parsley, and pepper.
        • In a 13-in. x 9-in. baking dish coated with cooking spray, place half of the noodles, overlapping them. Layer with half of the cheese mixture, chicken mixture and mozzarella. Repeat layers. Cover and bake at 375° for 25-30 minutes or until bubbly. Uncover; bake 5 minutes longer. Let stand for 15 minutes before cutting.

        Apple Cake


        • 3 medium tart apples, peeled and cut into 1/4-inch slices (3 cups)
        • 3 tablespoons plus 1 cup Splenda, divided
        • 1 teaspoon ground cinnamon
        • 2/3 cup I Can't Believe It's Not Butter Light or Smart Balance
        • 4 eggs
        • 1 teaspoon vanilla extract
        • 2 cups all-purpose flour


        • In a large bowl, combine the apples, 3 tablespoons sugar and cinnamon; let stand for 1 hour.
        • In another bowl, cream butter and remaining sugar until light and fluffy. Add eggs, one at a time, beating well after each addition. Add vanilla. Combine flour; gradually add to creamed mixture and beat until smooth.
        • Transfer to a sprayed 9-in. x 5-in. loaf pan. Push apple slices vertically into batter, placing them close together.
        • Bake at 300° for 1-1/2 to 1-3/4 hours or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack. Serve warm. 

        Graham Cracker Cookies

        1 1/2 cups finely crushed graham crackers
        1/2 cup All Purpose flour
        2 tsp baking soda
        1 (14 oz) fat free sweetened condensed milk
        1/2 cup I Can't Believe It's Not Butter Light, or Smart Balance
        2 cups semi sweet chips
        1 cup chopped walnuts
        1 tsp vanilla extract
        Optional- 1 cup flaked coconut

        • Preheat oven to 350
        • In a medium size bowl, mix together the first 3 ingredients
        • In another mixing bowl, beat milk and butter until smooth, add graham cracker mixture, vanilla, chocolate chips, walnuts and coconut.  Stir until smooth
        • Drop teaspoonfuls onto a sprayed cookie sheet
        • Bake 12-15 minutes
        • Let cool 5 minutes

        Monday, September 24, 2012

        Southwest Chicken Soup, Slow Cooker

        4 Chicken Breast
        1 jar medium salsa
        1 carton chicken stock or chicken broth, reduced sodium
        2 cups water
        1 green bell pepper chopped
        1 red bell pepper chopped
        1-2 Large handfuls cherry, grape or cherub tomatoes cut in half
        1 cup frozen corn
        2 cans black beans, rinsed and drained
        1 tbsp cumin
        1 tbsp hot chili powder (more to taste if desired)

        Optional Garnish- hot sauce, crushed Baked Scoops, 2% shredded Cheddar, plain Greek yogurt

        Cook frozen chicken breast and peppers in the crock pot on high for about 3 hours.  Remove chicken and veggies and pour out the liquid.  Chop or shred chicken

        Place chicken and veggies back into the crock pot with all the remaining ingredients, stir well and cook on low for up to 3 hours or high for 1-2 hours. 

        Sunday, September 16, 2012

        Mozzarella Cheese Sticks (Baked, Homemade)

         Serving Size 2
        Calories 87
        Fat 5g
        Protein 7g


        • 12 sticks part-skim, reduced sodium mozzarella string cheese
        • 1 large egg, beaten
        • 2 tbsp flour
        • 5 tbsp Italian seasoned breadcrumbs
        • 5 tbsp panko crumbs
        • 2 tsp Parmesan cheese
        • 1 tbsp dried parsley
        • olive oil cooking spray


        Cut cheese in half to give you 24 pieces.  
        Place cheese in the freezer until cheese is frozen.
        In small bowl, whisk the egg.  
        Place the flour on another small dish.  
        In separate bowl, combine bread crumbs, panko, parmesan cheese and dried parsley.
        Dip the frozen sticks in flour, shaking off excess, then into the egg, then coat with the crumbs.
        Repeat this process with the remaining cheese placing them on a tray with wax paper. Place cheese back into the freezer until ready to bake (this is a must or they will melt before the crumbs get golden).
        When ready to bake preheat oven to 400° F. 
        Line a baking sheet with aluminum foil and lightly spray with cooking spray.
        Place frozen cheese sticks on baking sheet.  
        Spray the tops of the mozzarella sticks with a little more oil.  
        Bake in the bottom third of your oven until crisp, about 4 to 5 minutes.  
        Turn and bake an additional 4 - 5 minutes watching them closely so they don't melt.

        Cajun Chicken Pasta

        Calories about 325
        Fat 6 Grams
        Protein 26 Grams


        • 8 ounces uncooked whole wheat linguine
        • 1 pound chicken breast strips
        • 1-2 tsp Cajun seasoning (or to taste)
        • garlic powder to taste (a dash or two)
        • 1 tbsp olive oil
        • 1 medium red bell pepper, thinly sliced
        • 1 medium yellow bell pepper, thinly sliced
        • 8 oz fresh mushrooms, sliced
        • 1/2 red onion, sliced
        • 3 cloves garlic, minced
        • 2 medium tomatoes, diced
        • 1 cup fat free low sodium chicken broth
        • 1/3 cup skim milk
        • 1 tbsp flour
        • 3 tbsp 1/3 less fat cream cheese
        •  pepper to taste
        • 2 scallions, chopped
        • cooking spray


        Prep all your vegetables.
        In a small blender combine milk, flour and cream cheese. Set aside.
        Season chicken generously with Cajun seasoning and garlic powder.
        Prepare pasta according to package directions.
        Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken.  
        Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.
        Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes
        Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender.  
        Season with  garlic powder and pepper to taste.
        Reduce heat to medium-low; add chicken broth and pour in mixture from blender stirring about 2 minutes.
        Return chicken to skillet; adjust Cajun seasoning to taste, cook another minute or two until hot,
        Add linguine; toss well to coat. 
        Top with chopped scallions

        Pumpkin Nut Muffins

        About 160 Calories and  7 Grams of Fat

        • 1/2 cup white whole wheat flour
        • 3/4 cups unbleached all purpose flour
        • 3/4 cup Splenda
        • 1 tsp baking soda
        • 2 tsp pumpkin pie spice
        • 1/4 tsp nutmeg
        • 1/4 tsp cinnamon
        • 1 1/2 cups canned pumpkin (not pumpkin pie filling)
        • 2 tbsp extra virgin olive oil
        • 2 large egg whites
        • 1 1/2 tsp vanilla extract
        • baking spray
        • 1/2 cup chopped pecans


        Preheat oven to 350°. Line a muffin tin with paper liners and lightly spray liners with oil for easy removal.

        In a medium bowl, combine flours, sugar, baking soda, pumpkin spice, nutmeg,  and cinnamon with a wire whisk. Set aside.

        In a large bowl mix pumpkin puree, oil, egg whites and vanilla; beat at medium speed until thick. Scrape down sides of the bowl

        Add flour mixture to the wet mixture, then blend at low speed until combined; do not over mix. Fold in chopped nuts.

        Pour batter into prepared muffin tin and bake on the center rack for 24 - 26 minutes, or until a toothpick inserted in the center comes out clean.

        Let them cool at least 15 minutes before serving.

        Makes 12 muffins. 

        Grilled Tilapia with Pineapple Salsa


        • 2 cups cubed fresh pineapple
        • 2 green onions, chopped
        • 1/4 cup finely chopped green pepper
        • 1/4 cup minced fresh cilantro
        • 4 teaspoons plus 2 tablespoons lime juice, divided
        • Dash cayenne pepper
        • 1 tablespoon extra virgin olive oil
        • 8 tilapia fillets
        • 1/8 teaspoon pepper


        • In a small bowl, combine the pineapple, onions, green pepper, cilantro, 4 teaspoons lime juice and cayenne. Chill until serving.
        • Combine oil and remaining lime juice; drizzle over fillets. Sprinkle with pepper.
        • Spray grill grates well with cooking spray, heat to grill to high and reduce to low.  Place fish on grill, grill about 4-5 minutes on each side or until fish flakes easily with a fork. Serve with salsa. Yield: 8 servings (2 cups salsa). 
        • TIP- Use a large metal spatula so you can slide it under the entire fillet to keep it from falling through the grates as it cooks and flakes easily.
        • TIP- If grilling fish is not something you are familar with, you can spray foil, wrap fish in foil and grill, this prevents the possibilty of the fish flaking and falling through the grates.

        Red Pepper, Bacon Egg Muffins


        • 1/2 medium sweet red pepper
        • 1/2 cup coarsely chopped sweet onion
        • 4 egg whites
        • 2 eggs
        • 1 tablespoon fat-free milk
        • 1/4 teaspoon pepper
        • 2 strips turkey bacon reduced sodium, cooked and crumbled
        • 2 tablespoons shredded 2% cheddar cheese
        • 2 whole wheat English muffins, split and toasted


        • Remove Seeds and chop bell pepper.
        • In a small nonstick skillet coated with cooking spray, cook onion and bell pepper until tender. In a large bowl, whisk the egg whites, eggs, milk, and pepper. Pour into the pan. Add bacon, cook and stir over medium heat until eggs are completely set.
        • Remove from the heat. Sprinkle with cheese; cover and let stand until cheese is melted. Spoon onto English muffins. Serve immediately. Yield: 2 servings.

        Thursday, September 13, 2012

        Egg Muffins


        • 1/2 - 1 pound ground lean turkey sausage
        • 12 eggs
        • 1/2 cup chopped onion
        • 1/4 cup chopped green pepper
        • 1/4 teaspoon garlic powder (or 1/4 tsp ground mustard (either is fine)
        • 1/4 teaspoon pepper
        • 1/2 cup shredded 2% cheddar cheese


        • In a large skillet, cook sausage over medium heat until no longer pink; drain.
        • In a large bowl, beat eggs. Add the onion, green pepper, salt, garlic powder and pepper. Stir in sausage and cheese.
        • Spoon by 1/3 cupfuls into muffin cups coated with cooking spray. Bake at 350° for 20-25 minutes or until a knife inserted near the center comes out clean. Yield: 1 dozen.

        Easy to reheat and grab and go, breakfast, lunch or snack

        Tuesday, September 11, 2012

        Granola Peanut Butter Cookies for Breakfast

        • 4 (7/8 ounce) chewy granola bars
        • 1/2 cup I Can't Believe It's Not Butter Light or Smart Start at  room temperature
        • 1 cup Splenda Brown Sugar
        • 1 large egg
        • 1 teaspoon vanilla extract
        • 1/2 cup peanut butter
        • 2 cups all-purpose flour
        • 1/2 teaspoon baking powder


        1. Chop the Chewy Granola bars into small pieces and set aside.
        2. Use an electric mixer to beat the butter with the sugar until light and fluffy. Beat in the egg, vanilla and peanut butter.
        3. Whisk together the flour and baking powder  in a separate bowl. Mix well and add to the peanut mixture. Beat until well blended. Fold in the chopped Chewy Granola bars. Refrigerate for 1 hour or until very firm.
        4. Preheat the oven to 350°F and line two large baking sheets with parchment paper. Roll the dough into 1-inch balls and place about 2 inches from each other on the baking sheets. Use a fork to flatten and make crosshatch marks on top. Bake until lightly browned around the edges, 12 to 15 minutes. Cool on wire racks.

        Ham and Cheese Muffins

        • 2 cups self-rising flour
        • 1/2 teaspoon baking soda
        • 1 cup skim milk
        • 1/2 cup plain Greek yogurt
        • 1/2 cup finely chopped, fully cooked ham, reduced sodium or use cooked chopped turkey bacon
        • 1/2 cup shredded  2% cheddar cheese
        • shredded cheese (optional)


        1. In a large bowl, combine flour and baking soda.
        2. Combine remaining ingredients; stir into dry ingredients just until moistened.
        3. Fill greased or paper-lined muffin cups two-thirds full.
        4. Bake at 425 degrees for 16 to 18 minutes or until muffins test done.
        5. Sprinkle with shredded cheese while still hot if desired.

        Taco Ring Bake

        • 1/2 lb lean ground turkey cooked (can use more ground beef)
        • 1 (35 g) package taco seasoning mix Reduced Sodium
        • 1 -1 1/2 cup 2% cheddar cheese, shredded
        • 2 tablespoons water
        • 2 (8 ounce) packages crescent roll dough
        • 1 whole medium green bell pepper (do not chop)
        • 1/2 head lettuce, shredded
        • 1 large tomato, coarsely chopped, for garnish
        • 1 small onion, chopped, for garnish
        • 1 cup whole pitted black olives, for garnish
        • 1 cup salsa (or more if desired)
        • Plain Greek yogurt(to garnish)


        1. Set oven to 375°f.
        2. In a bowl, combine the cooked ground beef, taco seasoning mix, cheese and water.
        3. On a lightly greased pizza pan, or round baking stone, arrange the crescent triangles in a circle, with the larger sides of the dough overlapping each other a bit in center, and the points to the outside (you should have a 5-inch diameter circle in the center).
        4. Spoon a small amount of meat mixture over rolls.
        5. Fold points of triangles over the filling, and tuck under base at center (filling will not be completely covered).
        6. Bake 20-25 minutes, or until golden brown.
        7. Cut off the top of the bell pepper.
        8. Fill the pepper with salsa, and place in the center of the baked ring, (use salsa to spoon over taco rolls).
        9. Mound lettuce, onion, tomato and olives around the pepper.
        10. Cut into sections to serve
        11. Garnish with yogurt

        Sunday, September 9, 2012

        Black Bean Soup

        2-3 diced chicken breast
        2 Cans Bush’s Black Beans Traditional Seasoning
        2 Cans Progresso Santa Fe Light Soup
        1 Cup Frozen Corn
        1 diced green bell pepper
        1 Carton chicken stock
        1 Jar Medium Salsa
        1 ½ cups Brown Rice
        2% shredded cheddar
        diced green onions 
        Baked Scoops

        Pour stock into a large pot, add chicken chunks and boil lightly until chicken is cooked through, about 10 minutes.
        Add all remaining ingredients, Simmer over medium heat for about 10 minutes or until rice is tender and soup is lightly bubbling
        Garnish with cheese, green onions and crushed Baked Scoops

        We add hot sauce to the adult bowls

        Friday, September 7, 2012

        Fajitas with Bright Colors and A Kick (lots of vitamins and antioxidants)

        3-4 chicken breast or flank steak
        1 tbsp Chili Powder or Hot Chili Powder ( I use about 1 1/2 tbsp each Cumin and Chili powder)
        1 tbsp Cumin
        pepper to taste
        cooking spray
        1 red bell pepper sliced into strips
        1 orange or yellow bell pepper sliced into strips
        1/2-1 onion sliced into rings
        A Large handful of cherry or grape tomatoes cut in half
        1 green bell pepper sliced into strips
        1 cup frozen corn
        1 can rinsed and drained black beans
        whole wheat wraps
        shredded lettuce
        Plain Greek yogurt
        Avocado chopped
        2% Shredded Cheddar

        • Heat grill to high, spray with cooking spray and set grill on low heat
        • Season meat with pepper, grill meat, ( HINT- if using flank steak it will grill in minutes per side, you have to watch it to not over cook it).
        • Place peppers, onions, tomatoes, beans and corn on foil and season with Cumin and Chili powder, then wrap tightly in foil, I use two layers so it does not leak, (HINT- Timing will be less than the chicken breast and more than the flank steak).  I also like to line a 9x13 metal baking dish with foil to avoid spills, wrap the inside and all of the outside with foil, spray the foil that is inside the pan with cooking spray, pour veggies in and cover with foil.
        • Slice meat in strips and mix into the veggies and mix well to season the meat
        • Serve meat and veggies over wraps with lettuce, tomato, salsa, yogurt, cheese and avocado slices

        Roasted Red-Pepper Sauce

        Roasted Red-Pepper Sauce:
        • 1 cup plain Greek yogurt
        • 1 jar rinsed and drained roasted red peppers (about 12 ounces)
        • 1/2 teaspoon white wine vinegar
        • 1/8 teaspoon ground pepper
        • 1/4 chopped onion
        Combine all in a food processor or blender

        Serve over turkey burgers, grilled, blackened or baked fish, chicken, potatoes, steamed veggies, salmon patties, tuna patties, etc.

        Monday, September 3, 2012

        Slow Cooker Apple Crisp (low fat)

        • 1 Cup of whole weat flour
        • 1/2 Cup of Splenda brown sugar
        • 1 Cup of Splenda, separated
        • 1 Teaspoon of Ground cinammon
        • 1/4 Teaspoon of Ground nutmeg
        • 1/2 Cup of I Can't Believe It's Not Butter Light or Smart Balance
        • 1 Cup of Chopped walnuts
        • 1 Tablespoon of Cornstarch
        • 1/2 Teaspoon of Ground ginger
        • 6 Cups of Apple cored, chopped (peeled if desired)
        • 2 Tablespoons of lemon juice


        1. Step One

          Mix flour, brown sugar, ½ cup of white sugar, ½ teaspoon cinnamon and nutmeg together in a bowl
        2. Step Two

          Combine butter in with the mixture using a fork or your fingers until coarse crumbs form. Stir in walnuts and set aside
        3. Step Three

          Whisk together 1/2 cup sugar, cornstarch, ginger, and ½ teaspoon cinnamon
        4. Step Four

          Place the apples in the bottom of the slow-cooker, then stir in the cornstarch mixture; toss with lemon juice
        5. Step Five

          Sprinkle the walnut crumb topping (step 1 mixture) over the top.
        6. Step Six

          Cover and cook on HIGH for 2 hours or LOW for 4 hours, until apples are tender.
        7. Step Seven

          After cooking time is complete, uncover the slow cooker to allow the topping to harden for about an hour. Great plain or with vanilla frozen yogurt.  (be careful not to let the condensation on the lid drip into the crock pot.

        Crockpot Breakfast Casserole

        • 1 32 oz Package of Frozen Hash Browns (the lowest fat and sodium version you can find)
        • 1 Pound of Cooked Ground Turkey Sausage
        • 2 Cups of 2% Colby Jack Cheese, shredded
        • 1 Cup of Diced Peppers (green, red, yellow and/or orange)
        • 1 Cup of Sliced Mushrooms
        • 1 Can of Diced Chilis (optional)
        • 1 Quart of EggBeaters (can also use 16 eggs)


        1. Step One

          Spray the slow cooker with Pam.
        2. Step Two

          Starting with the frozen hash browns, layer the ingredients, repeating twice.
        3. Step Three

          Shake the EggBeaters well and pour over the top.
        4. Step Four

          cook on LOW for 8 hours on HIGH for 3-4 hours

        Western Chicken

        • 4-6 Chicken breasts
        • 1 Tablespoon of Splenda Brown sugar
        • 1 Tablespoon of Dijon Mustard
        • 2 Cups of Salsa (Mild, Medium or Hot)
        • Optional, cooked brown rice, cooked barley, baked potato, shredded 2% cheddar and avocado


        1. Step One

          Cook on High for 4 hrs or Low for 6-8.
        2. Step Two

          Last 30 min. add 1 cup plain Greek yogurt, 1 cup frozen corn and 1 can rinsed and drained black beans or pinto beans.
        3. Step Three

          Shred Chicken before serving.
        4. Step Four

          Serve over brown rice, baked potato or Barley & top with  all or any of the following plain Greek yogurt, 2% shredded cheddar, salsa, chopped avocado and chopped green onions.

        Mexican Lasagna

        1 lb lean ground lean turkey
        1/2 yellow onion, grated or finely chopped
        2 tsp smoked paprika
        1 tsp cumin
        1 Tbsp chili powder
        1/2 tsp black pepper
        1 (14.5-oz) can diced tomatoes no salt added
        1 (15-oz) can black beans, drained and rinsed
        1 1/2 cups frozen sweet corn
        1 (4-oz) can fire roasted diced green chiles
        1 (10-oz) can enchilada sauce
        12 (8-in) large whole wheat tortillas
        12 oz Mexican cheese blend
        6 oz can sliced olives, drained
        2 scallions, finely chopped
        2 Tbsp chopped cilantro


        1. Preheat oven to 425°F.

        2. In a large sprayed skillet, over medium high heat, cook the meat and onion until the meat is browned through.  Drain and place the meat and onion back into the skillet.  Add paprika, cumin, chili powder and pepper to skillet and stir well on medium heat. Add tomatoes, beans and corn. Stir to combine. Cook until it starts to bubble.

        3. Spray an 8 x 11 baking dish with cooking spray.  Smooth 1/3 of the enchilada sauce over the bottom.  Lay tortillas on the bottom of the pan, slightly overlapping until pan is covered (about 4 tortillas).

        4. Spoon half of the beef mixture over top of the tortillas, spread evenly. Layer tortillas on top of beef mixture. Smooth 1/3 of the enchilada sauce over tortillas. Sprinkle ½ of the cheese on top. Sprinkle the green chiles over the cheese. Add the remaining beef mixture. Spread evenly. Layer tortillas on top of beef mixture. Sprinkle remaining cheese on top of tortillas. Garnish top with olives and scallions.

        5. Bake for 10-15 minutes, until cheese is melted and lasagna is warmed through. Remove from oven and sprinkle with cilantro.


        Sunday, September 2, 2012

        Chunky Beefy Queso

        1 lb ground lean turkey browned and drained
        1 package (32 oz) 2% Velveeta cut up
        1 taco seasoning packet reduced sodium
        1 Tbsp plain Greek yogurt
        1 Tbsp 1/3 less fat cream cheese
        1 can (10 oz) Rotel drained
        1 can (10 oz) Rotel undrained

        Add all ingredients to a slow cooker and cook until melted and heated through, stirring occasionally

        Fiesta Ranch Dip

        1 package (8 oz) 1/3 less fat cream cheese
        1/3 cup skim milk
        1 oz Hidden Valley Ranch Salad and Dressing Seasoning mix
        1/2 cup thick and chunky salsa, medium
        2.5 oz olives, drained, rinsed and coarsely chopped
        1/4 cup green onion chopped

        Blend cream cheese, milk and seasoning in a blender until smooth
        Add salsa, olives and onions and blend well
        Chill for an hour
        Serve with baked tortilla chips, veggies, pretzel chips, wheat crackers, Triscuts or as a spread for a turkey or chicken sandwich or wrap

        Guacamole Cheeseburger

        2 pounds ground lean turkey
        1/2 chopped yellow or white onion
        1 cup oats
        2 ripe avocados peeled, pitted and mashed
        2 tsp chili powder
        2 tsp pepper
        1 jalapeno minced
        2/3 cup cilantro chopped
        2 Tbsp red onion diced
        juice of 1 lime
        8 slices pepper jack cheese or Swiss
        8 whole wheat hamburger buns
        tomato sliced thin
        Lettuce leaves rinsed and patted dry

        Mix meat, white or yello onion, 1 tsp pepper and oats and form patties
        Preheat sprayed grill to high and reduce to low
        grill patties turning once
        Melt cheese slices on patties

        While the patties are grilling, Mix avocado, chili powder, 1 tsp pepper, jalapeno, cilantro, onion and lime juice

        Top buns with burger, guacamole, lettuce and a slice of tomato

        Black and Blue Salmon Salad

        Pepper to Taste

        2 heads Romaine chopped
        1/2 white or yellow onion sliced thin
        1 large tomato cut into wedges

        1/3 cup white cooking wine
        1/2 cup 1% milk
        2/3 cup blue cheese crumbles
        Pepper to taste
        Extra blue cheese crumbles for topping

        Pepper Salmon
        Spray grill grates well with cooking spray
        Heat grill to high heat and lower to low heat
        Grill Salmon about 5 minutes per side (depends on thickness) when it can flake with a fork in the center it is done
        Carefully remove with a large metal spatula so it does not fall apart

        While the salmon is grilling prepare salad and set aside

        Prepare dressing while salmon is grilling
        heat wine in a sauce pan on medium until it reduces by half
        Add milk and let it reduce by half
        Add cheese and stir until smooth
        Remove from heat and allow to cool

        Serve salmon over salad, drizzle with dressing and add additional blue cheese crumbles

        Peach Yogurt Pops

        1 can (15 oz) sliced peaches in 100% juice or light
        6 oz low fat vanilla yogurt
        8 (4 oz) plastic or paper cups
        8 popsicle sticks

        1. Puree peaches including juice
        2. Add yogurt and blend until smooth
        3. Pour into cups
        4. Freeze until partially frozen (about 1 hours)
        5. Place sticks in the popsicles
        6. Freeze 4 hours or overnight

        Frozen Pear Pops

        3 cups canned pear halves in 100% juice
        2/3 cup juice from pears
        2 Tbsp Splenda
        Juice from 1 lemon
        2 tsp vanilla extract
        10 popsicle sticks
        10 paper cups
        or 10 popsicle molds

        Puree all ingredients in a blender
        Pour into cups or molds
        If using cups and sticks, freeze for about 30-60 minutes before placing sticks
        Freeze for at least 3 hours

        Sunday, August 26, 2012

        Pizza Bake (very easy and only a few ingredients)

        • 2 1/2 cups pancake and light biscuit mix
        • 1 cup water
        • 1 (14-ounce) jar pizza sauce
        • 1 (6-ounce) package sliced turkey pepperoni
        • 1 (7-ounce) can sliced mushrooms, rinsed and drained
        • 2 cups (8 ounces) shredded 2%  mozzarella cheese
        • Optional- Chopped onion, green bell pepper, frozen spinach thawed and drained, finely chopped broccoli florets
        1. Preheat oven to 375 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.
        2. In a medium bowl, stir biscuit mix and water until soft dough forms. Drop half of dough by spoonfuls evenly into bottom of baking dish. (Dough will not completely cover bottom of dish.)
        3. Spoon 1 cup pizza sauce over dough. Arrange 1/2 the pepperoni slices and 1/2 the mushrooms evenly over sauce. (if using optional ingredients add any of the veggies with the mushrooms)  Top with 1 cup cheese. Repeat layers with remaining dough, pizza sauce, pepperoni, mushrooms, and cheese.
        4. Bake 20 to 25 minutes, or until golden brown. Cut into squares and ser