Spicy Peanut Chicken Skewers and Asparagus

Spicy Peanut Chicken Skewers and Asparagus

Best Dinner I have ever made

• 4 chicken breast
• 3 green onions chopped
• 1 tbsp minced wet garlic
• 1/2 tsp pepper
• small dash of crushed red pepper

• Asparagus
• pepper
• butter buds

Beat chicken with a mallet until thin, cut in strips, place in a dish with remaining ingredients and marinate about 2 hours or overnight


Skewer chicken using bamboo sticks that have been soaked in cold water for at least 2 hours or overnight

wash, cut asparagus ends, place on foil, sprinkle with pepper and butter buds and wrap up tight

spray grill well with cooking spray, heat grill to hot, lower to medium low heat, place chicken skewers and wrapped up asparagus on grill,  turn chicken halfway through cooking

Meanwhile make the Peanut Sauce for Dipping from my blog

Drizzle sauce over chicken and additional on the side for dipping

Artichoke Hummus

Artichoke Hummus

1/4 cup only has about 88 calories

1 can (14 oz) artichoke hearts, rinsed and drained
1 can (15 oz) chickpeas, rinsed and drained
2 Tbsp tahini
2 Tbsp fresh lemon juice
1 Tbsp minced garlic
1 Tbsp extra virgin olive oil
1/2 tsp cumin
1/2 tsp hot paprika
1 c chopped fresh basil

1. Combine all ingredients except basil in food processor. Pulse until smooth. Transfer to serving bowl. Stir in basil and season to taste. (Makes 2 cups.)

Slow Cooker Italian Beef for Sandwiches

Slow Cooker Italian Beef for Sandwiches


Makes about 10 large sandwiches
1/10 of the meat about 408 calories

• 3 cup(s) water
• 1 teaspoon(s) ground black pepper
• 1 teaspoon(s) dried oregano
• 1 teaspoon(s) dried basil
• 1 teaspoon(s) onion salt
• 1 teaspoon(s) dried parsley
• 1 teaspoon(s) garlic powder
• 1 bay leaf
• 1 package dry Italian-style salad dressing mix
• 5 pound(s) rump roast

 

Directions

1. Combine water with ground black pepper, oregano, basil, onion salt, parsley, garlic powder, bay leaf, and salad dressing mix in a saucepan. Stir well, and bring to a boil.
2. Place roast in slow cooker, and pour salad dressing mixture over the meat.
3. Cover, and cook on low for 10 to 12 hours, or on high for 4 to 5 hours. When done, remove bay leaf, and shred meat with a fork.

Slow- Cooker Chicken Cacciatore

Slow- Cooker Chicken Cacciatore

1/2 large chicken breast with sauce
About 305 calories

• 3 pounds boneless,skinless chicken breasts
• 1/4 cup extra-virgin olive oil
• 1 medium yellow onion,coarsely chopped
• 1 large red bell pepper,coarsely chopped
• 1 cup white mushrooms, halved
• 1 can (28 ounces) whole peeled tomatoes, with juice
• 1 can (12 ounces) tomato paste
• 1/2 cup regular chicken stock
• 1/2 cup red cooking wine
• 3 cloves garlic, minced
• 1 bay leaf
• 2 tablespoons minced fresh oregano
• 2 tablespoons minced fresh parsley
• 1 tablespoon minced fresh basil
• 1/2 teaspoon ground black pepper

Directions

1. In a large nonstick saucepan over medium-high heat, brown the chicken in a large sprayed skillet. About 3-4 minutes per side, do not cook through, cook until thawed and you can easily cut in half, the middle will still be raw.
2. Remove chicken breast and cut in half 
3. In a large slow cooker, combine the remaining ingredients.
4. Add the chicken to the slow cooker.
5. Cook on high heat for 4 hours or on low heat for 6 hours, or until chicken is cooked through and veggies are tender.

Cooking Tip- To decrease cooking time, you can cook the onion, pepper and onions for a few minutes in a sprayed skillet until they start to become tender, but do not cook all the way.  If you do this, you would only need to cook all ingredients in the crock pot until it is heated through and the chicken is cooked, on high for about 3 hours and on low for about 5 hours.

Mexican Casserole

Mexican Casserole

2 pounds ground lean turkey
1 chopped onion
1 can tomato soup
1 can of water (use the tomato soup can)
1/4 tsp pepper
2 Tbsp chili powder divided into 1 tbsp each
1 can chili beans
1 can corn with peppers
1 green bell pepper diced
2 boxes Jiffy Corn Bread Mix

Brown meat, onion and green pepper in a sprayed skillet over medium high heat, drain

Add remaining ingredients except Jiffy mix and only use 1 tbsp of chili powder

Pour in a sprayed 13 x 9 inch dish

Prepare Jiffy mix according to package directions and add remaining tbsp of chili powder, pour over meat mixture, bake at 400 for 30-35 minutes..

Light Creamy Chicken and Noodles

Light Creamy Chicken and Noodles

1 can cream of mushroom healthy request (can substitute cream of chicken)
1/3 cup skim milk
1/4 tsp dry mustard
pepper to taste
3 cooked chicken breast chopped
2 cups cooked whole wheat wide noodles
1/4 cup finely chopped onion
1/4 cup crushed reduced fat Ritz crackers

In a sprayed casserole dish add noodles and chicken, add remaining ingredients except Ritz, and stir well

Bake at 400 for 25 minutes, add crushed crackers and bake 5 minutes more

Tuna Patties

Tuna Patties

2 cans tuna in water drained
1 can cream of mushroom or cream of chicken Healthy Request
1/2 cup cornmeal
1 egg slightly beaten
1/2 cup finely chopped onion
2 stalks celery finely chopped
3/4 cup skim milk
pepper to taste
1 tsp parsley

mix 1/2 cup soup, tuna, cornmeal, egg, onion, celery, parsley and pepper, form into patties

Spray a skillet and heat up on medium high, add patties and cook patties until they are staying together well and turn, continue cooking until they start to brown and are heated through, remove patties from skillet

Add remaining soup and milk into the skillet and heat, add patties until soup is lightly bubbling and heated through

Ground Turkey, Potato and Vegetable Casserole

Ground Turkey, Potato and Vegetable Casserole

2 pounds ground lean turkey
1 pkg Lipton Onion Soup Mix
2 eggs or substitute, or 1 egg and 2 egg whites
1 tsp garlic powder
1 tsp black pepper
3 diced, peeled bake potatoes
1 can cream of mushroom or cream of chicken, Healthy Request
1 soup can equal of skim milk
1 small bag frozen mixed vegetables, ( carrots, peas and green beans)

form the first 5 ingredients into meat balls, line a sprayed 13 x 9 dish with the meatballs all the way around the edges, if you have extra, just do an additional line of meatballs until you are out of meat, then a line of potatoes inside of the meatballs, (just pick up where you left off with meatballs)  pour vegetables in the middle of the dish, mix the soup and milk and pour over top

Bake at 350 for  1 1/2 hours

I like it with hot sauce or extra pepper

Baked Zucchini

Baked Zucchini

4 small zucchini
1 can cream of chicken soup, Healthy Request
1/2 cup Parmesan or light Swiss cheese grated
2 Tbsp Butter Buds
splash of water
pepper to taste

Spit Zucchini lengthwise and then in half and cut tops off, splash a little water over each and sprinkle lightly with pepper, bake on 400 until tender, may need to splash with water as it cooks

In a sprayed casserole dish add cooked zucchini,  then cheese and pour soup over the top, top with Butter Buds and a dash of pepper

Bake @ 375 10-15 minutes

Lower Sugar BBQ Sauce

Lower Sugar BBQ Sauce

1 onion diced fine
1 1/2 tbsp Splenda Brown Sugar
3 tbsp Worcestershire sauce
1 medium size bottle Ketchup
1 cup finely chopped celery
1 tbsp white vinegar
2 tbsp lemon juice
1 tsp yellow mustard
1/2 cup water

Cook all ingredients in a sauce pan on low heat for about an hour, stir occasionally

You could also cook the onions in a sprayed skillet until tender and add all ingredients to a slow cooker on high for about an hour

Serve over chicken, beef or pork

Easy Light Sauce for Orange Chicken

Easy Light Sauce for Orange Chicken


1 pound sliced  mushrooms
2 cups diced onions
1/4 cup extra virgin olive oil
2 tsp pepper
1 tbsp Italian Seasoning
1/4 tsp nutmeg
1 1/2 cups light orange juice
1/2 cup dry white wine

Heat oil in the skillet, saute mushrooms and onions over medium heat until tender, add remaining ingredients and simmer 5 minutes

Serve over grilled or baked chicken and steamed brown rice

Low Fat Low Sugar Pumpkin Bars

Low Fat Low Sugar Pumpkin Bars

2 cups Whole Wheat Flour
2 tsp baking powder
1 tsp baking soda
2 tsp Cinnamon
4 eggs or substitute or 2 whole eggs and 4 egg whites
1 16 oz can pumpkin
2 cups Splenda
1 cup Applesauce
1 cup chopped pecans

Combine flower, powder, soda, cinnamon set aside, beat eggs, pumpkin, sugar and applesauce, add flour mixture slowly and beat well, stir in pecans


Spread in a 15 x 10 or 13 x 9 inch sprayed baking dish

Bake at 350 for 25-30 minutes

Optional - Frosting

1 softened 3 oz package 1/3 less fat cream cheese
1/4 cup I Can't Believe It's Not Butter Light or Smart Heart
1 tsp vanilla
2 cups powdered sugar

Beat cream cheese, butter and vanilla until smooth then slowly add in Powder Sugar, beat until smooth

When bars are completely cooled, frost

Spinach Balls

Spinach Balls

Can make up to 70 balls

2 10 oz packages frozen spinach cooked and drained well
2 boxes stuffing mix (Whole Wheat Stove Top) ( you need 2 cups of dry mix total)
1 cup light Parmesan cheese
6 eggs beaten or equal amount of egg substitute, or 3 whole eggs and 6 egg whites
3/4 cup I Can't Believe It's Not Butter Light or Smart Balance
Pepper to taste
Optional - Add 6 slices turkey bacon low sodium cooked crisp and crumbled

Mix all ingredients, shape into balls, freeze on a cookie sheet and transfer to a zip lock bag

When ready to use cook at 350 for 10-15 minutes

Baked Potato Casserole

Baked Potato Casserole

Ingredients

• 8 medium potatoes peeled and cut into 1 inch chunks
• 1 cup Carnation Fat Free Evaporated Milk
• 1/2 cup Plain Greek yogurt
• 1/2 tsp pepper
• 3 green onions diced, reserve about 1/3 for topping
• 2 cups 2% shredded cheddar cheese, reserve 1 cup for topping
• 6 slices turkey bacon lower sodium cooked and crumbled, reserve half for topping
• Optional- 1/2 sleeve reduced fat Ritz Crackers or 1 cup crushed Reduced Fat Cheese Its to add to the topping

Directions


Boil potatoes in water until tender, drain

Preheat oven to 350

In the pot mash together potatoes, milk, Greek yogurt and  pepper, when smooth, add 1 cup of cheese,  half of the bacon and 2/3 of the green onion

Spray a casserole dish, spoon mixture into dish, bake for 20-25 minutes, top with remaining cheese, bacon and onions, bake for an additional 3-5 minutes or until cheese is melted

If using optional ingredient, add with the remaining green onions and cheese and bake for 5 minutes

Jambalaya

Jambalaya

• 4 boneless, skinless chicken breasts cut into bite size pieces
• 2 teaspoons Creole seasoning
• cooking spray
• 1 pound turkey smoked sausage
• 1 large white onion, chopped
• 1 red bell pepper, cut into 1-inch strips
• 1 yellow bell pepper, cut into 1-inch strips
• 1 green bell pepper
• 1 tablespoon fresh thyme leaves
• 2 tablespoons whole wheat flour
• 1/4 teaspooncayenne pepper
• 1 cup brown rice
• 3 cups reduced sodium chicken broth
• 1 can (16-ounce) diced fire-roasted tomatoes, undrained
• 3/4 pound large shrimp, peeled and deveined, with tails
• Chopped parsley, for garnish

---

Directions

1. Sprinkle chicken with Creole seasoning. Heat a sprayed skillet over medium-high heat; add sausage and brown 2 minutes. Remove to a plate. Add chicken and sauté until brown, about 4-6 minutes; remove to plate.
2. Add onion, peppers, thyme, flour, and cayenne to pot and cook, stirring constantly, until onions are translucent, about 4 minutes. Stir in rice, then add broth and tomatoes and bring to a boil. Reduce heat to low; cover and simmer 10 minutes.
3. Stir chicken and sausage into rice mixture; cover and continue to simmer 6 minutes. Stir in shrimp; cover and simmer 6 minutes, or until cooked through. 
4. Garnish with Parsley 

Pecan Crusted Chicken

Pecan Crusted Chicken

• 1  cup pecans
• 2  tablespoons cornstarch
• 1  teaspoon dried thyme
• 1  teaspoon paprika
• 1 1/2 teaspoon salt
• 1/8 tsp Cayenne
• 1  egg
• 2  tablespoons water
• 4  boneless, skinless chicken breasts
• cooking spray

Sauce

• 1  cup Greek Yogurt
• 2  tablespoons Dijon mustard
• 1/2 teaspoon white-wine vinegar
• 1/2 teaspoon Splenda
• 2  tablespoons chopped fresh parsley

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Directions

1. In a food processor, pulse the pecans with the cornstarch, thyme, paprika,  1/8 teaspoon cayenne until the nuts are chopped fine. Transfer the mixture to a medium bowl.
2. Whisk together the egg and the water in a small bowl. Dip each chicken breast into the egg mixture and then into the nut mixture.
3. In a large nonstick frying pan, spray and heat the skillet over moderate heat. Add the chicken to the pan and cook for 5 minutes. Spray the top of the chicken and turn and continue cooking until the chicken is golden brown and cooked through, 5 to 6 minutes longer.
4. Meanwhile, in a small bowl, combine the Greek yogurt, mustard, vinegar, Splenda, parsley, and a pinch of cayenne. Serve the chicken with the mustard dipping sauce.

Chicken and Homemade Mushroom Sauce

Chicken and Homemade Mushroom Sauce

Less than 275 Calories, 275 Calories is calculated if you followed the original recipe using oil and heavy cream, which I substituted with cooking spray and skim milk.

25 grams of protein

• 3-4 boneless, skinless chicken breasts, thawed
• 1/2 teaspoon freshly ground pepper
• cooking spray
• 1 medium shallot, minced
• 1 cup thinly sliced mushroom caps
• 3 tablespoon dry vermouth, or dry white wine
• 1/2 cup reduced-sodium chicken broth
• 3 tablespoons skim milk 
• 2 tablespoons minced fresh chives

---

Directions

1. Season chicken with pepper on both sides.
2. Spray a skillet and heat on medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, (I cut them in half to decrease cooking time after about 5-6 minutes) about 12 to 16 minutes. Transfer to a plate and cover to keep warm.
3. Add shallot to the pan and cook, stirring, about 30 seconds. Add mushrooms; cook, stirring occasionally,until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in milk and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

Tex Mex Dip

Tex Mex Dip

Ingredients

• 2 cans fat free re-fried beans
• 3 ripe avocados, mashed (about 1-1/2 cups)
• 1 tablespoon lemon juice
• 1 (16-ounce) container Greek yogurt plus 1/2 cup plain Greek yogurt
• 1  package taco seasoning reduced sodium mix
• 1 1/2 cups (6 ounces) shredded  2% Cheddar cheese
• 4 scallions (green onions), finely chopped
• 1 medium-sized tomato, diced
• Optional- hot sauce or salsa

Instructions

1. Spread beans on a large serving tray (about a 12-inch round).
    
2. In a large bowl, combine avocados, 1/2 cup Greek yogurt, and lemon juice; spread over bean dip.
    
3. In a separate bowl, combine Greek Yogurt and taco seasoning mix; spread over first two layers. Sprinkle with cheese then scallions then tomato. Cover loosely and refrigerate overnight.

Great with hot sauce or salsa served over each serving

Crab Dip

Crab Dip

Ingredients

• 1 (10-3/4-ounce) can condensed cream of mushroom soup Healthy Request
• 1 cup plain Greek Yogurt
• 1 pound frozen imitation crab meat, thawed if frozen, coarsely chopped
• 1 (10-ounce) package frozen asparagus spears, thawed, drained, and chopped
• 1/4 teaspoon black pepper
• 2 cups crushed reduced fat Cheese Its
• 1/3 cup I Can't Believe It's Not Butter Light or Smart Balance, melted

Instructions

1. Preheat oven to 400 degrees F. Coat an 8-inch square baking dish with cooking spray.
    
2. In a large bowl, combine soup, sour cream, crab meat, asparagus, and pepper; mix well. Pour into prepared baking dish.
    
3. In a small bowl, combine cracker crumbs and butter; mix well and sprinkle over crab meat mixture.
    
4. Bake 15 to 20 minutes, or until heated through. Serve immediately.

You could skip the topping and save calories and fat but it is yummy

Serve with Triscuts, Pita chips, pretzels, carrot or celery sticks, slices of whole wheat French bread

Not So Deviled Eggs

Not So Deviled Eggs

Ingredients

• 6 hard-boiled eggs, peeled and cut in half lengthwise
• 1/4 cup Greek Yogurt
• 2 tbsp Spicy Mustard
• 1 small can Albacore Tune drained well and flaked
• 2 scallion, thinly sliced
• pepper to taste

Instructions

1. In a small bowl, combine all ingredients and mix well.
    
2. Fill egg white halves with yolk mixture and place on a platter.  Cover with plastic wrap and refrigerate until ready to serve

Turkey Bacon and Cheese Deviled Eggs

Turkey Bacon and Cheese Deviled Eggs

Ingredients

• 6 hard-boiled eggs, peeled and cut in half lengthwise
• 1/4 Plain Greek Yogurt
• 2 tablespoons shredded 2% Cheddar cheese
• 2 pieces turkey bacon lower sodium cooked until crisp and finely crumbled with a few pieces reserved for garnish
• 1 scallion, thinly sliced, with a few pieces reserved for garnish
• Optional - 1 tbsp spicy mustard
• Optional- pepper to taste

Instructions

1. In a small bowl, combine egg yolks, Greek Yogurt, Cheddar cheese, 2/3 of the bacon bits, and scallions; mix well.
    
2. Fill egg white halves with yolk mixture and place on a platter. Garnish with a few bacon bits and scallions. Cover with plastic wrap and refrigerate until ready to serve

Cheesy Spinach and Bacon Dip

Cheesy Spinach and Bacon Dip

Found this in the paper today, and it looked so good, I just had to make over the recipe so we can have it at home.

1 10 oz frozen spinach thawed and drained well
1 16 oz 2% Velveeta chopped into cubes
4 oz 1/3 less fat cream cheese
1 10 oz can Rotel  undrained
9 slices turkey bacon, low sodium

Cook bacon in a sprayed skillet until crispy, pat off excess grease and crumble

In a microwave safe dish add all ingredients, cover with a lid or Saran Wrap, microwave on high for 5 minutes, stir well and microwave for another 3 minutes, stir again and if it is completely melted serve, if not microwave for 1-2 more minutes

Serve with Baked Scoops, Pita Chips, pretzels, carrot or celery sticks

Peanut Sauce For Dipping

Peanut Sauce

2 tbsp peanut butter
2 tbsp reduced sodium soy sauce
1 tbsp Splenda brown sugar
1 tbsp ground ginger (or fresh grated ginger)
1 tsp crushed red pepper
1 tbsp minced garlic
1 tbsp lemon juice
2 tbsp skim milk , add additional milk a tbsp at a time as needed, it will need more as it cooks

mix all ingredients and half the milk in a small sauce on medium heat, stirring constantly

Slowly add milk as needed to form a dipping sauce consistency, keep in mind as it cools, it will thicken

Also, good to double everything as it re-heats well for several days, great over veggies, chicken, white fish, pasta or spaghetti squash

Yogurt Spinach Atrichoke Dip (Fat Free)

Yogurt Spinach Artichoke Dip (Fat Free)

1 16 oz Plain Greek Yogurt
1 cup thawed frozen spinach, drained
1 jar artichokes rinsed (to remove excess preservatives or sodium) and finely chopped
1/2 white or yellow onion finely diced
3-4 green onions finely diced
1-2 tsp jarred minced garlic (depending on taste preference)
pepper to taste

Optional - Chopped Sun Dried Tomatoes or Jarred fire roasted red peppers rinsed and finely chopped

Mix all together and refrigerate

Serve with Pita Chips, Hawaiian Bread, Tricscuts, on a whole wheat wrap with deli turkey, veggies or pretzels

Fiesta Dip Zero Fat (two recipes)

Fiesta Dip Zero Fat

1 8-15 ounce Plain Greek Yogurt
1 package Hidden Valley Ranch Fiesta Ranch

Mix well  and use in place of mayo on a deli sandwich or hamburger

Great dip for veggies, baked chips, pretzels, triscuts, pita chips and so many more

You can also make it a Bean Dip, (a little fat is added if you use 2% shredded cheddar)

1 can fat free refried beans
1/2 package reduced sodium taco seasoning or 1/2 a package of an 2nd Fiesta Ranch
1 8-15 ounce plain Greek yogurt
1 package Hidden Valley Ranch Fiesta
1 cup 2% shredded cheddar
1 chopped tomato
2 chopped green onions

In a bowl mix half of the taco seasoning or half of an additional Fiesta Ranch into the re-fried beans
In a 9 x 9 dish spread the Re-fried beans
layer the remaining ingredients in the order above

Chavis Family Favorite Potatoes, Low Fat

Chavis Family Favorite Potatoes, Low Fat

I am posting three options for  low fat potatoes that taste like real real home fries.  With each option you will dice the potatoes and drizzle with olive oil.

4-6 baking potatoes
2 tbsp extra virgin olive oil
pepper to taste
1 package Lipton Onion Soup (off brand is fine)

Or

2 tsp Cajun Seasoning
pepper to taste
1 tsp minced garlic

Or

pepper to taste
1 package Hidden Valley Ranch

Spray a 9 x 9 dish well, dice potatoes and put in the dish, drizzle olive oil over potatoes, add any combination above and stir well to coat all potatoes, bake on 400 for 35-45  minutes or until potatoes are tender. 

You could add 1/2 diced onion to any of the above options.

Serve with light Ranch, Ketchup, Mustard or BBQ sauce

Chicken Quesadillas with Avocado under 400 Calories

Chicken Quesadillas with Avocado Under 400 Calories

Serves 4
38 grams of protein

Ingredients

• Cooking Spray
• 1 green onion thinly sliced
• 1 lime
• 1 pound boneless skinless chicken breast, (cut into 1 inch strips)
• 4 whole wheat burrito size or low fat tortillas
• 1 cup 2% shredded Mexican cheese blend, (if you can not find 2% Mexican cheese blend, use 2% cheddar)
• 1/2 avocado (peeled, seeded, and cut into 1/2 inch pieces
• 3/4 cup salsa, (mild or medium)

Directions

• in a nonstick skillet sprayed with cooking spray heated over medium heat for 1 minute, add green onion and cook for about 3 minutes, stirring so it does not stick
• in a bowl grate 1 tsp of lime peel and squeeze 2 tbsp of juice into the lime peel
• season chicken with lime peel, juice and pepper
• add chicken to the skillet and cook for about 10 minutes or until cooked through
• transfer to a bowl and squeeze additional lime juice over chicken
• evenly divide chicken and cheese over tortillas fold in half to make 4 quesadillas
• in the same skillet cook quesadillas in 2 batches about 4 minutes on each side or until starting to brown on each side
• serve with avocado and salsa

Iced Oatmeal Applesauce Cookies (Made with Whole Wheat Flour and Splenda)

Iced Oatmeal Applesauce Cookies

Ingredients

• 4 tbsp unsalted butter melted
• 3/4 cup packed Splenda Brown Sugar (regular brown sugar would be a full cup)
• 1/2 cup Splenda, (I use more than 1/4 cup, but less than 1/2 as Splenda is sweeter than sugar and not as much is needed)
• 1 egg
• 1/2 chunky-style applesauce (if you can not find chunky, regular is fine or no sugar added)
• 1 1/4 cup whole wheat flour
• 1/2 tsp baking soda
• 1 cup golden raisins

Icing

• 1/4 cup confectioners' sugar
• 3 tbsp pure maple syrup
• 3 tbsp water

Directions

• pre heat oven to 350, line a cookie sheet with parchment paper
• in a bowl by hand or with an electric mixer, combine melted butter and sugars, add egg and applesauce, mix until well blended, mix in the remaining cookie ingredients and mix well
• using a small icecream scoop or spoon, drop dough onto parchment paper and bake for 15 minutes
• let cookies cool completely
• whisk confectioner's sugar, syrup and water until smooth, drizzle over cookies and let the icing set

Spicy Pecan Crusted Chicken- Low Calorie

Spicy Pecan Crusted Chicken- Low Calorie

Serves 4
281 calories if using canola oil, which I omitted below and replaced with zero calorie cooking spray
29 grams of protein

Ingredients

• 4 boneless skinless chicken breast
• 1/2 cup pecan halves
• 1/4 whole wheat bread crumbs or plain
• 1 1/2 tsp freshly grated or dried orange zest
• 1/4 tsp ground chipotle pepper, Cajun seasoning or ground red pepper
• 1 large egg
• 2 tbsp water
• cooking spray

Directions

• flatten each chicken breast with a mallet
• place pecans, orange zest, breadcrumbs, and chipotle spice in a food processor and pulse until finely ground, transfer to a shallow dish
• whisk egg white and water in a shallow dish
• dip chicken into egg mixture and then coat each side with pecan mixture
• heat a large skillet with cooking spray on medium heat, add chicken, spray top of chicken with cooking spray before turning chicken halfway through, do not use a lid as the condensation will drip down on the chicken and it will not become a crispy coating

You can also cook this in a glass dish in the oven, coat the dish with cooking spray, and spray the top of the chicken also, cook on 400 for about 30-40 minutes

Healthy Breaded Chicken Strips

Healthy Breaded Chicken Strips

Ingredients

• Cooking spray
• 2 large eggs
• 1 tablespoon Dijon mustard
• 2 teaspoons curry powder
• 1 teaspoon ground cumin
• Pepper to taste
• 2 cups panko (Japanese breadcrumbs)
• 3 skinless, boneless chicken breasts cut into 1-inch-wide strips or just buy chicken tenderloins

Directions

Preheat the oven to 400 degrees F. Set a rack on a baking sheet and mist with cooking spray. Whisk the eggs, mustard, 1 teaspoon curry powder, the cumin and 1 teaspoon pepper in a shallow bowl. Mix the panko with 1/2 teaspoon curry powder in another bowl.

Dip the chicken strips in the egg mixture, letting the excess drip off, then coat with the panko. Place the chicken on the rack and mist all over with cooking spray. Bake until golden brown and cooked through, about 20 minutes.

No Pudge Brownies

No Pudge Brownies

Fat Free and 120 calories
The actual mix can be found at Trader Joes, Meijer and Kroger there is a pig on the front of the box

The brand is No Pudge the recipe uses fat free vanilla yogurt instead of oil

Recommended by our pediatrician, tried them and they are not a Bakery style deluxe brownie, but they are actually good.

I highly recommend trying them for the chocolate fix

http://www.nopudge.com/

Low Fat Alfredo Sauce

Low Fat Alfredo Sauce

About 8 oz cauliflower Florets
1 cup low sodium chicken broth
1-2 tsp minced jarred garlic (depending on preference of taste)
1/2 cup low fat evaporated milk
1/4 cup Parmesan Cheese
pepper to taste
1/4 cup water or skim milk
1 tbsp low fat butter, I Can't Believe It's Not Butter Light
1 1/2 tsp lemon zest
Optional - sliced fresh washed mushrooms

Bring the broth to a boil over medium high heat and add cauliflower and cook until very soft, about 25-30 minutes

Puree cauliflower and broth in a blender or food processor

In a sprayed skillet cook garlic for about 5 minutes over medium heat, stirring frequently, add mushrooms if using mushrooms, add cauliflower puree, evaporated milk, bring to a simmer and cook for about 5 mintues, add pepper to taste and cheese, butter and lemon zest, stir frequently and cook until heated through

If it begins to get too thick add a little skim milk or a little more low fat evaporated milk

Serve immediatly over whole wheat Fettucine or over cooked chicken breast

Pasta Primavera Packed wth Veggies

Pasta Primavera Packed wth Veggies

• 3 carrots, peeled and cut into thin strips
• 2 medium zucchini or 1 large zucchini, cut into thin strips
• 2 yellow squash, cut into thin strips
• 1 onion, thinly sliced
• 1 yellow bell pepper, cut into thin strips
• 1 red bell pepper, cut into thin strips
• 1/4 cup olive oil
• freshly ground black pepper
• 1 tablespoon dried Italian herbs or herbes de Provence
• 1 pound whole wheat farfalle (bowtie pasta)
• 15 cherry tomatoes, halved
• 1/2 cup grated Parmesan

Directions

Preheat the oven to 450 degrees F.

On a large heavy baking sheet, toss all of the vegetables with the oil, pepper, and dried herbs to coat. Transfer half of the vegetable mixture to another heavy large baking sheet and arrange evenly over the baking sheets. Bake until the carrots are tender and the vegetables begin to brown, stirring after the first 10 minutes, about 20 minutes total.
Meanwhile, cook the pasta in a large pot of boiling salted water until al dente, tender but still firm to the bite, about 8 minutes. Drain, reserving 1 cup of the cooking liquid.

Toss the pasta with the vegetable mixtures in a large bowl to combine. Toss with the cherry tomatoes and enough reserved cooking liquid to moisten. Season the pasta with pepper, to taste. Sprinkle with the Parmesan and serve immediately.

Easy Light Egg Sandwich

Easy Light Egg Sandwich

2 pieces of whole wheat bread toasted
1 egg
1 slice light Swiss cheese or 1 wedge laughing cow cheese any flavor
2 slices turkey bacon reduced sodium
pepper to taste
hot sauce to taste
Optional -  frozen spinach
Optional - Replace turkey bacon with 2 slices of deli turkey

Cook bacon on a plate with a napkin under the bacon and over the bacon in the microwave for about 2 minutes, longer if you like it crispy

spray a cereal size bowl well with cooking spray, crack egg and put it in the bowl, do not stir, cover tightly with Saran wrap, cook for 1 minute and 30 seconds in the microwave, check the egg if it is not set, cook for another 30 seconds, add cheese and cover tightly, cook for 10 seconds

If using spinach sprinkle frozen spinach over the egg before you begin cooking

If using Laughing Cow Cheese, cook  for about 30 seconds and then spread the wedge over the entire egg


On 1 piece of toast layer the bacon, egg (it will slide right out of the bowl), add hot sauce to the and the other piece of toast

Chicken and Broccoli Pie

Chicken and Broccoli Pie

10 oz chopped broccoli
1 small chopped onion
2-3 chicken breast chopped
pepper to taste
1/2 cup  Bisquick Light
1 cup skim milk
2 eggs
2 cups shredded 2% cheddar cheese

Spray a pie plate with cooking spray, place broccoli, onion, chicken, 1 cup of cheese and pepper in the bottom of the pie plate

Mix Bisquick with milk and eggs and pour over chicken

You can also use a can of Cream of Mushroom or Cream of Chicken Healthy Request, add it on top of the chicken, broccoli and onion before spreading the Bisquick on top



Bake on 400 for 30-35 minutes or until chicken is cooked through and Bisquick starts to become golden on top

top with remaining cheese and bake until cheese is melted

BBQ Hambuger Sloppy Joes

BBQ Hamburger Sloppy Joes

2 pounds ground lean turkey
1 cup onion chopped
1 green bell pepper chopped

Brown all together, drain and put back in skillet

Add to the meat

2 cups tomato juice
1/2 cup vinegar
3/4 cup ketchup
4 tbsp Splenda
1 tbsp Worcestershire sauce
Pepper to taste
Optional 1 cup frozen corn

Whole Wheat hamburger buns

Simmer in skillet until heated through and the sauce thickens so it will stay on the bun

Light Stuffed Baked Potatoes

Light Stuffed Baked Potatoes

4 Bake Potatoes
3/4 cup skim milk
1 egg beaten
pepper to taste
1/2 cup shredded  2% cheddar cheese
Turkey Bacon cooked crisp, remove excess grease after cooking and crumble
1-2 chopped green onions


Wash pierce and cook potatoes in oven at 400 until tender about 45-60 minutes

Allow to cool for a few minutes

cut a thin slice off of the top of each potato, with a spoon carefully remove potato pulp, leaving a thin shell, but thick enough it does not collapse

Mash potato pulp, add all ingredients and whip with an electric mixer

Spoon mixture into shells and bake on 400 for 20 minutes  or until heated through

Scalloped Potatoes

Scalloped Potatoes

6-8 potatoes
1 16 oz Velveeta 2%
2 large tbsp I Can't Believe It's Not Butter Light (melted)
1/3 cup skim milk
Pepper to taste

Peel, slice and rinse the potatoes, cube the Velveeta

In a well sprayed 9 x 9 inch dish layer potatoes, Velveeta, potatoes, butter and then Velveeta

Pour milk over top layer, pepper to taste

Bake at 350 60-90 minutes until potatoes are tender

Sunrise Casserole

Sunrise Casserole

1-2  pounds lean ground turkey sausage
9 eggs or equal amount of egg substitute
3 cups skim milk
1 tsp ground mustard
1/2 tsp pepper
1 - 20 ounce refrigerated shredded hash browns (the lowest fat and sodium option you can find)
2 cups shredded cheddar cheese 2%
1 diced red bell pepper
1/3 cup diced green onion
handful of chopped spinach


Optional -2 cups salsa

brown ground turkey sausage and drain, combine all ingredients in a bowl except the salsa, pour into a sprayed 13 x 9 inch baking dish

Refrigerate overnight

Bake at 350 for 60 -65 minutes, serve with salsa

Pumpkin Trifle Recipe

Photo by: Taste of Home Pumpkin Trifle Recipe

This recipe is:

Healthy

Diabetic Friendly

20

I had this at a recent family gathering and it was wonderful, first time I just copied and pasted a recipe that was not mine or that I did not make changes to in order to reduce calories or fat.  This is wonderful and Weight Watchers friendly.

 

Pumpkin Trifle Recipe

Pumpkin Trifle Recipe

Nutritional Analysis: One serving (3/4 cup) equals 194 calories, 6 g fat (3 g saturated fat), 13 mg cholesterol, 451 mg sodium, 31 g carbohydrate, 1 g fiber, 4 g protein. Diabetic Exchanges: 2 starch, 1 fat.

Originally published as Pumpkin Trifle in Light & Tasty October/November 2002, p33

• Prep: 1 hour + cooling
• Yield: 18 Servings

60 60

Ingredients

• 1 package (14-1/2 ounces) gingerbread cake mix
• 1-1/4 cups water
• 1 egg
• 4 cups cold fat-free milk
• 4 packages (1 ounce each) sugar-free instant butterscotch pudding mix
• 1 can (15 ounces) solid-pack pumpkin
• 1 teaspoon ground cinnamon
• 1/4 teaspoon each ground ginger, nutmeg and allspice
• 1 carton (12 ounces) frozen reduced-fat whipped topping, thawed

Directions

• In a large bowl, combine the cake mix, water and egg, beat on low speed for 30 seconds. Beat on medium for 2 minutes. Pour into an ungreased 8-in. square baking pan.
• Bake at 350° for 35-40 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack. When completely cooled, crumble the cake. Set aside 1/4 cup crumbs for garnish.
• In a large bowl, whisk milk and pudding mixes for 2 minutes or until slightly thickened. Let stand for 2 minutes or until soft-set. Stir in pumpkin and spices until well blended.
• In a trifle bowl or 3-1/2-qt. glass serving bowl, layer a fourth of the cake crumbs, half of the pumpkin mixture, a fourth of the cake crumbs and half of the whipped topping. Repeat layers. Garnish with reserved cake crumbs. Serve immediately or refrigerate until serving. Yield: 18 servings.

Slow Cooker Tomato, Garlic and Basil Chicken

Slow Cooker Tomato, Garlic and Basil Chicken

1 packet McCormick Grill Mates, Tomato Garlic and Basil
1/2 cup water
1/4 cup extra virgin olive oil
2 tbsp apple cider vinegar
3-5 chicken breast
2 cups frozen broccoli, cauliflower and carrot mix
handful of frozen spinach

Mix seasoning according to the package directions with water, oil and vinegar, pour into slow cooker, add chicken breast

At first there will not be enough liquid to cover the chicken, but as the chicken cooks, it will create plenty of liquid

Cook on low 5-6 hours, cut chicken in half, add veggies and stir well

Cook on low 1-2 hours or until chicken is cooked through and veggies are tender

Great over brown rice or barley

Great served with hot sauce

Citrus Protein Smoothie

Citrus Smoothie

1-2 cups light orange juice
handful frozen pineapple
1 handful frozen mango or peaches
1 banana
1 individual container light vanilla, mango, or pineapple yogurt
1 scoop vanilla or plain Protein Powder of choice

Chocolate Covered Banana Smoothie

Chocolate Covered Banana Smoothie

1-2 cups skim milk or light soy vanilla milk
1/2 1/4 cup melted dark chocolate chips
1 banana
1 cup low fat sugar free vanilla or banana flavor yogurt or 1 individual container
1 tbsp milled or ground flax seed or 1 tbsp wheat germ
1 handful frozen strawberries

melt chocolate, roll banana to cover in melted chocolate, place on wax paper, freeze until solid

You can make several at one time for the week and after the bananas are frozen, place in a zip lock gallon size freezer bag

in a blender combine all ingredients including frozen banana

Nutty Smoothie

Nutty Smoothie

1-2  tbsp Nutella
1 tbsp ground flax seed
1 frozen banana
1-2 cups skim milk
1 cup low fat vanilla yogurt

If using a non frozen banana, add a handful of frozen soft fruit of choice

Cheat Day Macaroni and Cheese Without the Cheat

Cheat Day Macaroni and Cheese Without the Cheat

4 servings

1 8 ounce whole wheat elbow macaroni
3 tbsp I Can't Believe It's Not Butter Light
2 cups skim milk
2 tbsp whole wheat flour
1/4 tsp pepper
2 1/4 cups 2% shredded sharp cheddar divided
2 tbsp Italian breadcrumbs

Pre heat oven to 350

coat an 8 inch dish with cooking spray

cook macaroni according to package directions, drain and set aside

In a large saucepan cook butter over medium heat and slowly stir in flour and cook 1 - 2 minutes while stirring, add milk and pepper and stir until it starts to bubble, remove from heat and add 2 cups of cheese and stir until melted, add cooked macaroni, stir well and pour into sprayed dish

Add remaining cheese and breadcrumbs and cook for 20-25 minutes until mixture starts to bubble

\
Optrional- add frozen broccoli or spinach to the macaroni before baking

Incredible Smoothie

Incredible Smoothie

1-2  cups skim milk or light soy vanilla milk, amount depends on if you want the shake thin or thick
1 cup low fat vanilla yogurt of choice
1 banana
handful frozen strawberries
1 handful frozen blueberries
1 tbsp milled or ground flax seed
Or 2 handfuls frozen Dole mixed fruit blend (pineapple, strawberry, mango and peaches
Or any frozen fruit

Blend in a blender

This is a great breakfast or pre or post work out shake or an great snack for the kids or a great late night sweet treat.

If you are new to healthy eating, you can add a packet of Equal, Splenda, etc., a small squeeze of sugar free chocolate syrup or a tbsp of honey to add flavor until you adjust to less sugary tasting treats

Tomato and Cheese Pie

Tomato and Cheese Pie

6 servings
About 190 calories
15 grams of protein

1 container 15 ounces part-skim ricotta cheese
4 large eggs
1/4 cup Parmesan cheese
1/8 tsp pepper
1/4 cup skim milk
1 tbsp corn starch
1 cup packed fresh basil leaves rinsed, patted dry and chopped
1 pound ripe tomatoes thinly sliced

Pre heat oven to 375

In a bowl combine ricotta, eggs, Parmesan and pepper with a wire whisk

In a separate bowl stir milk and corn starch until smooth, whisk into cheese and egg mixture, stir in basil

Pour mixture into a sprayed 9 inch pie plate, arrange tomatoes on top overlapping, sprinkle tomatoes with additional pepper

bake 30-35 minutes or until edges are lightly browned and center is set

Herb and Feta Frittata

Herb and Feta Frittata

Makes 4 servings

Calories about 225
Protein about 17 grams

8 large eggs or egg substitute or 4 whole eggs and 8 egg whites
1 cup low fat feta cheese (My favorite is tomato basil or fire roasted tomato, but it is not reduced fat)
1/3 cup loosely packed fresh parsley or basil leaves washed patted dry and chopped
1/4 cup skim milk
2 tbsp dried thyme
1/2 tsp pepper
1 small tomato diced, try to drain off as much of the juice as possible after you chop the tomato

Pre heat oven to 400

spray a 10 inch oven safe skillet, mix all ingredients and pour into hot skillet, do not stir, cook about 3-4 minutes on the stove top until it starts to set

Place in the oven and cook 12-15 minutes

If you do not have an oven safe skillet, you could cook the eggs mixture 4-5 minutes in a well sprayed skillet, and carefully transfer by sliding the partially set egg into a sprayed pie pan

To serve cut into wedges

Deluxe Egg Salad

Deluxe Egg Salad

6 servings

about 190 calories
about 11 grams of protein

Ingredients

8 large eggs
cooking spray
1/2 small white or yellow onion diced
10 ounces mushrooms sliced (can omit if you do not like mushrooms)
2 medium celery stalks finely chopped
1/4 cup fresh chopped parsley leaves, loosely packed
1/4 tsp pepper
1/4 - 1/2 cup plain Greek Yogurt to up the protein amount for 11 grams amount depends on preference of texture
3 Tbsp yellow mustard
Optional- 1 head Boston lettuce leaves separated

Directions

1. boil and cool eggs completely
2. in a sprayed skillet cook onion for about 5 minutes, add mushrooms and cook on medium heat for about 8 minutes, stir occasionally while cooking
3. peel and dice eggs, in a large bowl mix eggs, onion and mushroom mixture, celery, parsley and pepper, yogurt and mustard
4. serve over lettuce, by itself, on whole wheat bread or a whole wheat English muffin.

BBQ Shrimp

BBQ Shrimp

2 lbs uncooked jumbo shrimp thawed
1/2 cup Worcestershire
1/2 cup lemon juice
1 tbsp lemon zest
3 tbsp Splenda brown sugar
2 tbsp Durkee Grill Creations "Citrus Grill" flavor
Bamboo skewers soaked in cold water for at least 30 minutes

In a bowl combine all ingredients except shrimp and skewers, place shrimp in a gallon sealable bag and pour half of the marinade over shrimp, seal and place in a dish in the refrigerator for 30 minutes

skewer shrimp, spray grill with cooking spray, pre heat until hot, turn to medium heat and cook shrimp about 3 minutes on each side

You can also add onion, peppers and tomatoes but you will want to cook those in aluminium foil separately on the grill as they will take longer to cook.


serve with remaining sauce for dipping or drizzle over shrimp

You can also cook shrimp in a sprayed skillet with a lid, cook a few minutes on each side until cooked through

Potato Packets with Chicken

Potato Packets With Chicken

You can grill or bake

Ingredients

Aluminum foil
4-6 baking potatoes diced
3 chicken breast diced
1 onion finely diced
1 tsp season salt
1/2 tsp chili powder
1/4 tsp cumin
1/4 tsp pepper
1 green bell pepper diced or red bell pepper or combo
1 jalapeno seeded and chopped finely
1/2 yellow or white onion chopped
1 can Black beans rinsed and drained
1 cup 2% shredded cheddar cheese

Optional- Plain Greek yogurt, Salsa

Directions

you can cook it in  Heavy Duty Aluminum foil or cover the outside of a metal pan with foil, and then line the inside of the pan with aluminum foil with sides high enough to fold over the potatoes mixture and cover completely

spray aluminium foil with cooking spray, add all ingredients into the pan or foil, cover completely with foil, grill for 20-30 minutes, stirring in between to keep from sticking

Before serving, cover with cheese and grill until cheese melts

Optional, serve with salsa and plain Greek Yogurt

You can follow the exact same directions and cook in the oven on 400 for 40-45 minutes or until potatoes are tender and chicken is cooked through

Frozen Fruit Pops

Frozen Fruit Pops

2 cups mixed colorful frozen or fresh fruit (strawberries, blueberries, pineapple, peaches, kiwi, etc.
2 cups Mott's light apple juice or no sugar added
2 packets or 1 tbsp Splenda, Equal or Sweet N Low
6 paper cups 6-8 oz
6 Popsicle sticks

Divide fruit evenly between cups, mix apple juice and sweetener, fill cups evenly with juice, put cups on an even surface in freezer, after about 1 hour, insert stick in the middle of each cup

If the stick does not stand straight on it's own, wait another 30 minutes

Freeze until solid

Ranch Pasta Salad

Ranch Pasta Salad
\
8 oz whole wheat elbow macaroni
1 16 oz bag broccoli and cauliflower
8 oz 2% shredded mozzarella
sliced turkey pepperoni
1/2 to 1 Cup reduced fat ranch dressing (depending on preference)

(you can make your own yummy fat free dressing using a packet of Hidden Valley Ranch, follow the directions for dressing not dip, substitute Plain Greek Yogurt for mayo or sour cream and skim milk for butter milk) skim milk is thinner so you may need to use a little less skim milk then you would butter milk
 
Cook pasta and drain, steam veggies to tender crisp

combine pasta, veggies cheese, pepperoni and stir, add in dressing and stir to coat

serve warm, or do not add dressing and refrigerate until ready to serve and then add dressing

Berry Angel Food Trifle

Berry Angel Food Trifle

1 30 oz angel food cake cut into 1 inch cubes
2 8 oz container sugar free fat free whipped topping
1 1.5 oz sugar free instant vanilla pudding prepared according to package directions with skim milk
1 quart washed and sliced strawberries, set on paper towels to dry
1 pint washed blueberries, set on paper towels to dry
3 kiwi peeled and sliced

(substitute fresh cut pineapple, fresh raspberries, black berries)

toss all fruit in a bowl set aside, reserve some fruit to use as a garnish

fold 1 container whipped topping into prepared pudding

In the bottom of a trifle bowl or punch bowl, put half the angel food cake pieces, spoon a layer of pudding mixture, then add a layer of fruit on the pudding mixture, repeat layers

Top with the second container of whipped topping and garnish with additional fruit

You can make ahead, but do not put together ahead of time or the angel food cake can become soggy.

Brownie Bite S'Mores

Brownie Bite S'Mores

100 calorie pack brownie bites, 8 pieces total
4 whole low fat graham crackers
sugar free chocolate sauce
8 large marshmallows

preheat oven to 350, on a cookie sheet with aluminum foil (less mess), place graham crackers, 2 brownie bites on each graham cracker so one is on each half, place 1 marshmallow on each brownie half, place in oven for about 3 minutes or until marshmallow is starting to melt, drizzle with sauce

BBQ Chicken Skewers

BBQ Chicken Skewers

16 Bamboo Sticks soaked for at least 1 hour in cold water
4-5 Chicken breast thawed and flattened with a mallet
1 Cup BBQ sauce of choice, bold or spicy works best
2-3 green onions chopped
1 tbsp lemon juice
1 1/2 tsp lemon zest
2 tbsp wet minced garlic
pepper to taste

cut flattened chicken in wide strips, thread chicken onto the skewers, mix all other ingredients together and brush onto each skewer, or marinate in a large dish, grill about 2-3 minutes on each side or until cooked through

The BBQ sauce can cause it to burn so watch carefully

You can also cook in the oven

We like to reserve some of the sauce before brushing on the chicken to dip the cooked chicken in.  Or simply cook the sauce in the microwave for 1 minute before serving if you already used it to brush the raw chicken.

You can use flank steak too, but it is thin and cooks quickly so watch carefully

Pizza Dip

Pizza Dip

1  8 oz package 1/3 less fat cream cheese softened
1 cup spaghetti sauce
1/4 cup 2% shredded mozzarella cheese
1/4 cup chopped turkey pepperoni

layer in order of ingredients in a microwave safe dish and cover, microwave to 1-2  minutes until heated through

You can also make in the oven at 350 for 20 minutes

Serve with chopped veggies, Reduced fat Triscuts, Bread sticks, pretzels chips, baked scoops, etc.

Italian Tilapia

Italian Tilapia

1 large fillet or 2 small fillets and 1 serving of barley with a side of asparagus
About-
270 calories
7 grams of fiber
31 grams of protein

2-3 large tilapia fillets, it is hard to find large fillets, so you may want to use 4-5
14 cherry tomatoes, washed and tops removed
1/2 tsp garlic powder
1/2 tsp basil
pepper to taste
Asparagus washed and ends trimmed
Barley or brown rice

Preheat oven to 400, place fish in a glass dish sprayed with cooking spray, top with cherry tomatoes, sprinkle fish with each seasoning and spray the fish with cooking spray, bake for 20 minutes


2-4 servings prepared of quick cook barley or brown rice made according to package directions

Steam asparagus and sprinkle lightly with sea salt and pepper

Hawaiian Chicken Sandwich

Hawaiian Chicken Sandwich

4-5 Chicken Breast thawed
1 can no sugar added pineapple rings
Whole Wheat Buns
Tomato Slices
Light Swiss cheese slices

Marinade
1 cup Extra Virgin Olive Oil, ( I actually only use about 1/2 cup)
1 Cup Splenda Brown Sugar
1 cup reduced sodium soy sauce
2 Tbsp garlic minced
2 cups pineapple juice (I just use the amount in the can from the rings)
1 tsp fresh grated ginger, or you can use 1 tsp ground ginger
1 tsp onion powder


Mix marinade ingredients well, marinate chicken in 3/4 of the marinade

In a separate container marinate the pineapple rings in the remaining marinade

Refrigerate both for at least 4 hours or overnight

Grill chicken on medium heat until cooked through, grill pineapple rings for about 2 minutes per side right before or after the chicken is done

Melt 1 slice of light Swiss on each piece of chicken, serve on a whole wheat bun with 1 slice of tomato, 1 pineapple ring, and optional lettuce or onion

(you do not have to grill the pineapple or even marinade it, it is great either way)

Tex Mex Ziti

Tex Mex Ziti

1 12 oz package whole wheat ziti
1 pound ground lean turkey or turkey sausage
1/2 onion chopped
2 cups prepared spaghetti sauce
1 cup picante sauce
1 15 ounce container low fat ricotta cheeses
2 cups shredded Mexican cheese blend, if you can not find 2%, cheddar 2% is fine
2 tbsp parsley

cook pasta according to package directions until almost done and drain, brown meat and onion in a sprayed skillet and drain, spray a 9x13 cooking dish with cooking spray, add all ingredients into the casserole dish (reserving 1 cup of cheese) and mix well

Optional- add frozen corn, frozen spinach, diced bell pepper of choice, diced yellow squash
cook on 375 for 25 minutes, sprinkle with remaining cheese and cook 5 more minutes

Enchilada Casserole

Enchilada Casserole

2 pounds ground lean turkey
1 onion chopped
2- 8 ounce cans tomato sauce, no salt added
1- 11 ounce can Mexicorn drained
1- 10 ounce can Enchilada sauce
1 tsp chili powder
1/4 tsp ground cumin
1/2 tsp pepper
Baked scoops crushed
2 cups 2% shredded cheddar cheese

Brown meat and onion in a sprayed skillet and drain, stir sauce and all other ingredients except the scoops and cheese into meat mixture, reduce heat and simmer for 5 minutes stirring occasionally, spray a 13x9 inch dish, place enough scoops in the bottom of the dish to form a thin layer, spoon half the meat mixture over scoops, then 1 cup of cheese over the meat, then repeat the layers with the scoops and meat (do not add additional cheese yet)

Bake at 375 for 10 minutes, add remaining cheese and bake an additional 5 minutes or until heated through

Optional- serve with a spoonful of plain Greek yogurt or salsa

Kid Pleasing Hamburger Casserole (Ground Turkey)

Kid Pleasing Hamburger Casserole (Ground Turkey)

1-2 pounds ground lean turkey browned and drained
1 package 2% Velveeta Shells and Cheese (family size) or any kind that is 2% with the squeezable cheese not powder
1 package reduced sodium taco seasoning (use 2 package if using 2 pounds of meat)
(or 1 tsp cumin and 1 tbsp chili powder and pepper to taste)- double if using two pounds of meat
1 cup frozen corn
1 10-14 ounce can diced tomatoes no salt added drained well
1 10-14 ounce can tomato sauce no salt added

Optional- frozen spinach, mushrooms, diced onion, diced bell pepper

If using onion or bell pepper, you will want to cook it with the turkey meat in a skillet

cook shells and cheese according to package directions, in a large sprayed casserole dish mix all ingredients including meat, stir well and bake on 350 for about 15-20 minutes or until bubbling and heated through

Asian Flank Steak Salad

Asian Flank Steak Salad

462 calories
5 grams fiber
34 grams of protein

1 pound flank steak cooked medium rare
pepper to taste
2 tsp honey
1 tsp Sriracha or any hot sauce
1/2 tbsp low sodium soy sauce
juice of 1 lime
1/4 cup extra virgin olive oil
1 bag Romaine or 1 head Bibb lettuce rinsed and shredded
1 pint cherry tomatoes rinsed and halved
1 small red onion sliced thin
1 avocado peeled, pitted and diced
1/2 English cucumber thinly sliced
Optional, handful of cilantro leaves

Season steak with pepper, sear steak on grill or in sprayed skillet, remove from heat when it is medium rare, thinly slice

combine honey, hot sauce, soy sauce, lime juice, a dash of pepper then whisk in oil

In a large bowl toss lettuce, tomatoes, onion, avocado cucumber and steak, drizzle dressing over salad and toss, mix in cilantro if desired

PB and Strawberry Chia Seed Sandwich

PB and Strawberry Chia Seed Sandwich

with 1 slice of bread
196 calories, 9 grams fat, 4 gram fiber and 8 grams protein

1/2 tbsp chia seeds
 2 oz water
1 packet Equal, Splenda, etc.
8 frozen strawberries thawed
1-2 slices whole grain or whole wheat bread
1 tbsp natural peanut butter

combine in a bowl chia seeds and water and whisk briskly for 30 seconds, set aside for 20 minutes, a gel will form

mash strawberries, mix in a  packet of sweetener, add gel mix and stir

spread peanut butter and then strawberry mixture to toasted bread

You do not have to toast bread, but I prefer it toasted

Strawberry Shortcake, Easy

Strawberry Shortcake, Easy

Twinkies Light ( 1 only per person)
Chopped fresh strawberries
chopped banana
fresh blueberries
1 tbsp Splenda
sugar free fat fee whipped topping

Mix fruit in Splenda and let sit for about and hour, if it does not form a natural syrup, a drip or two of water will work, or just cheat with a little sugar free strawberry or chocolate syrup.  Serve over ONE light Twinkie and top with a spoon of sugar free fat free whipped topping

Chocolate Strawberry Pie

Chocolate Strawberry  Pie

• 1 Reduced Fat Graham Cracker Pie Crust or a pack of individual graham cracker crust if you can find individual reduced fat
• skim milk (amount according to pudding directions)
• 1 large box chocolate sugar free instant pudding mix
• large handful of fresh strawberries chopped in at least Fourths
• 1 container sugar free fat free whipped topping divided
• Optional- small chopped banana, handful of chopped unsalted walnuts, peanuts, pecans, almonds or shaved dark chocolate pieces (not all of them) :)

Make pudding according to package directions, fold in 1/2 the container whipped topping and chopped strawberries, pour in pie crust, refrigerate until well set, top with additional whipped topping, or Optional ingredients

Taste Just Like Taco Salad (No Meat)

Taste Just Like Taco Salad (No Meat)


This makes a lot. great  for parties or pitch ins

If making for home, use less of each veggie and a smaller can of beans of course less chips and dressing :)

Thanks to my Big Sis Amy

1 16 oz kidney beans drained and rinsed
1 head iceberg lettuce rinsed, torn and patted dry
3 cups romaine lettuce rinsed, torn and patted dry
2 large tomatoes chopped
1/2 cup carrot peeled and chopped
1/2 cup chopped celery
1 red bell pepper chopped
1/2 head cauliflower chopped florets
1/2 head red cabbage chopped
8-10 green onion chopped
1 16 oz bag baked Doritos crushed
1 12 oz fat free Catalina Dressing

Add all ingredients except Doritos and Dressing and mix well, add the last two ingredients right before serving
and stir

Vinaigrette Dressing or Marinade

Vinaigrette Dressing or Marinade

3/4 cup extra virgin olive oil
1/4 cup white vinegar or apple cider vinegar
1 tsp garlic powder
1 tsp onion powder
1/2 tsp pepper
1/2 white or yellow onion cut in slices

Puree all in a food processor or blender

use on salad or as a marinade for chicken, pork loin or steak

Taco Bake

Taco Bake

1 pound Ground Lean Turkey browned and drained well
1 can tomato soup
1 cup salsa
1/2 cup milk
Baked Scoops
1 cup 2% shredded cheddar
pepper to taste

Optional- corn, black beans, can diced tomatoes drained, diced onion (cooked with the meat), diced bell pepper (cooked with the meat)

Mix soup, salsa, milk, pepper, half the cheese, meat and any optional item

In a sprayed casserole dish layer crushed scoops, spoon meat and soup mix over the scoops, bake at 400 for 30 minutes, sprinkle with additional crushed scoops and remaining cheese, cover until melted and serve

Yogurt Fruit Dip

Yogurt Fruit Dip

1 cup vanilla low fat yogurt
2 tbsp Splenda Brown Sugar
1 8oz can crushed pineapple well drained
1/4 cup coconut

mix well and refrigerate at least 1 hour or overnight

Great with any fruit or cheese cubes

Light Potato Salad

Light Potato Salad

1/4 - 1/2 cup plain Greek yogurt
1tsp garlic powder
1 tsp onion powder
1/2 onion finely chopped
1 dill pickle diced
2 carrots peeled and finely chopped
2 slices turkey bacon low sodium cooked and crumbled
3 eggs hard boiled and chopped
6 potatoes, peeled, cubed and boiled until tender

Mix all ingredients well, chill 1-2 hours, if it is dry you can add a little mustard, more Greek yogurt or a little skim milk

Skinny, Easy Beef Stroganoff (with or without meat)

Beef Stroganoff

You can omit meat and serve as sauce and noodles

1 pound lean cut sirloin chopped
1 cup plain Greek Yogurt
1 can cream of mushroom soup healthy request
1 tbsp ketchup
1 tsp onion salt
1 tsp garlic powder
1 tbsp Worcestershire sauce
1 package whole wheat egg noodles

Cook noodles according to package directions, drain and set aside

Brown meat in a sprayed large skillet, add the remaining ingredients except the noodles, and stir and cook over medium heat until smooth and heated through, serve over noodles


I double all ingredients except the meat and noodles as it re-heats well

Banana Cream Pie

Banana Cream Pie

8 servings 173 calories

1 (4 serving) cook and serve sugar free vanilla pudding mix
1 cup skim milk
1 large ripe banana sliced
1 9 inch reduced reduced-fat graham cracker pie crust
1 80z container fat free sugar free whipped topping, thawed and divided

cook pudding according to package directions and set aside

place banana slices in the bottom of the pie crust, fold half of the whipped topping into the pudding mix, pour pudding mix over the bananas, spoon remaining whipped topping over pudding mix, refrigerate for 4 hours

Optional but not in the calorie count, You can garnish with an additional sliced banana or drizzle sugar free chocolate syrup

Deep Dish Pizza Casserole

Deep Dish Pizza Casserole

1 13 ounce package refrigerated pizza dough
1 pound turkey sausage
1 small package washed and sliced mushrooms
1 green bell pepper diced
1 small onion diced
1 8 ounce tomato sauce
1/2 tsp oregano
1/2 tsp parsley
1/2 tsp basil
1/4 tsp garlic powder
1/4 tsp black pepper
1 package low fat mozzarella slices ( 12 slices)
1/4 cup Parmesan cheese

pre heat oven to 425, spray a 13x9 inch dish, press dough into the bottom of the dish and halfway up the sides of the dish

in a sprayed skillet, cook sausage and drain, add meat back to skillet and add mushrooms, diced onion and green bell pepper and cook for about 3 minutes, add sauce and seasoning and cook until heated through

place six slices of mozzarella cheese on top of the pizza dough, pour meat mixture over top, bake uncovered for 12 minutes

top with remaining cheese slices and then Parmesan cheese

bake an additional 5-8 minutes or until crust is golden and dough is cooked through under cheese and meat mixutre

let set a couple of minutes and serve

Just Like Fried Chicken

Just Like Fried Chicken

1 large chicken breast prepared about 390 calories

1 whole chicken cut up leaving bones in and skin removed or 4-5 Boneless Skinless chicken breast
2 tbsp whole wheat flour
1/4 tsp pepper
3 egg whites
1 1/2 cups corn flake crumbs
1/2 tsp sage
non fat cooking spray

pre heat oven to 350 and spray a 13/9 inch pan or dish

In 3 separate dishes, combine flour and pepper, beat egg whites, combine corn flakes and sage

dip chicken in flour mix, then egg whites and then cover both sides of chicken with cornflake and sage mix, place in cooking dish and lightly spray top of chicken with cooking spray, bake for 40-50 minutes

I like an additional dash of pepper on top of the chicken before putting it in the oven

Cinnamon Apples

Cinnamon Apples

Made in the microwave

4-5 sliced red apples of choice
1 tbsp water
Lots of cinnamon to taste
1 tbsp Splenda

Cook in the microwave in a covered dish for about 5 minutes, stir and check tenderness, return to the microwave if apples are not tender

serve by themselves, in lunches, with cottage cheese, over frozen yogurt, in yogurt or flavored Greek yogurt

You could mix splenda brown sugar and I Can't Believe It's Not Butter Light until it forms crumbles and serve over the apples