Wednesday, February 29, 2012

Chicken Sausage Calzones

Chicken Sausage Calzones
  • 1 cup part-skim ricotta cheese
  • 3 fully cooked Italian chicken sausages, diced (Sams Club Sells them in bulk and several different flavors, Brand is Artisan
  • 3/4 cup frozen peas
  • 1/2 cup shredded 2% mozzarella cheese
  • 1 (13.8-ounce) tube refrigerated pizza dough
  • 1 cup spaghetti sauce, warmed

  1. Preheat oven to 400 degrees F. In medium bowl, stir together ricotta, sausage, frozen peas, and mozzarella.
  2. Spray large cookie sheet with nonstick cooking spray. Unroll pizza dough on center of cookie sheet. With fingertips, press dough into 14" by 10" rectangle. Cut dough lengthwise in half, then cut each piece crosswise in half to make 4 rectangles.
  3. Place one-fourth ricotta filling on half of one dough rectangle. Fold other half of dough over filling and pinch edges together to seal. Repeat with remaining filling and dough.
  4. Bake calzones 25 minutes or until well browned on top. Serve with marinara sauce.

Mac N Cheese Thinner Style

Mac N Cheese Thinner Style
6 Servings
About 255 Calories

  • 2 cups whole wheat macaroni
  • 1/4 cup shredded 2% sharp Cheddar cheese
  • 1/4 cup shredded 2% Monterey Jack cheese
  • 1/4 cup shredded or grated provolone cheese
  • 1/2 cup plain Greek yogurt
  • 1 can (15-ounce) diced stewed tomatoes no salt added, drained
  • 1 tablespoon I Can't Believe It's Not Butter Light or Smart Balance
  • 2 teaspoon(s) fresh oregano


Preheat oven to 350°F. Cook macaroni according to package instructions, drain, and transfer to a sprayed casserole dish. Stir in remaining ingredients and bake until bubbling, about 30 minutes.

Swiss Steak

Swiss Steak

Lean cut of steak with fat trimmed off cut into 1 inch cubes
3-4 potatoes peeled and cute in bite size pieces
4 carrots sliced
1 onion sliced
1/2 tsp pepper
1 14 1/2 oz can diced tomatoes, no salt added
1 8 oz can tomato sauce, no salt added
1 can cream of mushroom Healthy Request

Put all ingredients in a slow cooker except meat, cook on low for about 3 hours, stir, add steak and cook for 4-5 more hours or until steak is cooked through and potatoes are tender

Or cook on high for 2 hours, stir, add meat and cook for 2-3 more hours or until steak is cooked and potatoes are tender

Chicken and Shrimp Casserole, Slow Cooker

Chicken and Shrimp Casserole, Slow Cooker

2 1/2 cups chicken broth reduced sodium
3-4 cups diced chicken breast, bite size pieces
1/2 cup button mushrooms sliced
1/3 cup soy sauce
1 lb shelled and de-veined shrimp
8 green onions chopped
2/3 cup slivered almonds
1 cup quick cook brown rice

Add first 5 ingredients to a slow cooker and cook for about 6 hours on low or 4 hours on high, add rice and stir, cook for an additional 30-60 minutes or until chicken is cooked through and rice is tender.

Sprinkle with green onions and almonds and serve

Sunday, February 26, 2012

Sausage Balls (Lean Ground Turkey Sausage)

Sausage Balls
  • 1 1/3 cup Light Bisquick (white box)
  • 8 ounces 2% cheddar cheese, shredded
  • 2 pounds ground lean turkey sausage
  • 2 large eggs or 1 egg and 2 egg whites or egg substitute

Option- Also great with one box of Whole Wheat Stuffing mix instead of Bisquick

Mix all ingredients in a large bowl, form small balls, spray a cookie sheet, cook balls on 350 for about 30 minutes or until cooked through

Cheese Ball Overhauled

Cheese Ball Overhauled


  • 2 8oz packages 1/3 less fat cream cheese room temperature
  • 8 ounces 2% shredded sharp cheddar cheese (finely shredded if you can find it in 2%)
  • 4 teaspoons Worcestershire sauce
  • 2 teaspoons onion powder
  • 1 teaspoons garlic powder
  • 1/2 teaspoon  hot sauce or 1-2 green onions finely chopped (or both)
  • Optional- 1 package chopped walnuts
Mix all ingredients well except nuts, form into two cheese balls and roll in nuts, wrap in plastic wrap and refrigerate until firm

Serve with carrot, celery sticks, slices of bell pepper,  reduced fat wheat thins or Triscuts, whole grain pita chips, pretzel crisps, etc.

Saturday, February 25, 2012

Chicken Tortilla Soup

Chicken Tortilla Soup
6 Servings
About 220 calories
  • cooking spray
  • 4  skinless, boneless chicken breasts, cut into 1-inch pieces
  • 3 1/2 cups chicken broth reduced sodium 
  • 1 teaspoon ground cumin
  • 1/2 cup uncooked brown rice
  • 1 can (11 ounces) whole kernel corn with red and green peppers, drained
  • 1 cup Chunky Salsa
  • 1 tablespoon chopped fresh cilantro leaves
  • 2 tablespoons fresh lime juice
  • Crushed Baked Scoops

  1. Spray a 6-quart saucepot with cooking spray. Heat over medium-high heat for 1 minute. Add the chicken to the saucepot. Cook until it's browned but not cooked through, stirring often.
  2. Stir the broth, cumin, and rice in the saucepot. Heat to a boil. Reduce the heat to low. Cover and cook for 10 minutes.
  3. Stir the corn, salsa, cilantro, and lime juice in the saucepot. Cook until the rice is tender. Top each serving of soup with Crumbled Baked Scoops

Lasagna Soup

Lasagna Soup
4 Servings
About 370 Calories
  • 1 pound lean ground turkey or turkey sausage
  • 1 small onion, chopped
  • 1 teaspoon minced garlic
  • 1/4 teaspoon dried parsley leaves
  • 3 1/2 cups beef broth reduced sodium or if you prefer 3 1/2 cups chicken broth reduced sodium 
  • 1 can(s) (14.5 ounces) diced tomatoes no salt added
  • 1/4 teaspoon Italian Seasoning
  • 1 1/2 cups uncooked whole wheat corkscrew-shaped pasta or any small pasta
  • 1/4 cups grated Parmesan cheese

  1. Cook the meat and onion in a 3-quart saucepan over medium-high heat for 10 minutes, or until it's well browned, drain
  2. Stir the garlic, basil, broth, tomatoes, and Italian seasoning in the saucepan and heat to a boil.
  3. Stir the pasta in the saucepan. Reduce the heat to medium and cook for 10 minutes or until the pasta is tender. Stir in the cheese.

Greek Omelet

Greek Omelet
  • 2 eggs or 1 egg and 2 egg whites or egg substitute
  • 1 tablespoon water
  • 1 teaspoon I Can't Believe It's Not Butter Light or Smart Balance
  • 1 cup packed fresh baby spinach
  • 1 tablespoon chopped kalamata olives, pitted
  • 5-6 small chunks of fresh diced tomatoes (squeeze chunks to remove juice)
  • 1 tablespoon crumbled feta cheese
  • Cooking Spray
  1. In a medium bowl, combine the eggs and water and beat lightly with a fork; set aside.
  2. In a large skillet, heat 1 teaspoon butter over medium heat; add spinach and saute 30 to 60 seconds, or until lightly wilted. Remove spinach from skillet; set aside.
  3. Spray skillet with cooking spray; add eggs and allow to set up for 1 to 2 minutes. Place cooked spinach and tomatoes on one side of omelet, sprinkle with olives and feta  then fold omelet in half and serve

Bacon Wrapped Sausage Links (of course no pork)

Bacon Wrapped Sausage Links (of course no pork)

1 package mini turkey sausage links
1 package turkey bacon low sodium
1 cup Splenda brown sugar
tooth picks
cooking spray
aluminum foil

line a baking sheet with aluminum foil, spray foil with cooking spray and pre heat oven to 400

Cut bacon slices lengthwise in half, wrap one piece of  bacon around each link and secure with a toothpick, place links in a large bowl and lightly toss with brown sugar

Place on sprayed aluminum foil and bake for 15-20 minutes or until bacon is cooked

Serve with BBQ sauce if desired or great by themselves

Chicken, Sauce and Potatoes, Slow Cooker

Friday, February 24, 2012

Chicken Pot Pie, Slow Cooker Style

Chicken Pot Pie, Slow Cooker Style

3-4 boneless skinless chicken breast thawed and chopped
1 tablespoon chopped onion
1 dried bay leaf
1/4 teaspoon pepper
2 Cream of Chicken Healthy Request or 1 Cream of Chicken and 1 Cream of Mushroom
2 medium celery stalks, cut into 1/2-inch slices
2 1/4 cups Light Bisquick® mix
2/3 skim milk cup milk
1 bag (12 oz) frozen mixed vegetables (peas, corn, carrots and green beans)
  •  Place chicken in 3 1/2- to 4-quart slow cooker. Top with onion, bay leaf, pepper and soups. Place celery on soup
  •  Cover and cook on Low heat setting 8 to 10 hours. 
  •  About 30 minutes before serving, make and bake 8 biscuits using Bisquick mix and milk as directed on package.
  • Meanwhile, gently stir frozen vegetables into chicken mixture. Increase heat setting to High. Cover and cook 15 minutes. Remove bay leaf.
  • For each serving, split biscuit and place in soup bowl. Spoon about 3/4 cup chicken mixture on top of biscuit.

Crock Pot Lasagna

Crock Pot Lasagna
1 pound ground lean turkey sausage
1 medium onion, chopped
1 green bell pepper chopped
1 can  (15 ounces) Italian-style diced tomatoes
2 cans (15 ounces) tomato sauce no salt added
1 can (8 ounces) tomato paste
2 teaspoons dried basil
1 tbsp minced garlic
2 cups 2% shredded mozzarella cheese
1 container (15-20 ounces) part-skim ricotta cheese (room temperature for easier spreading on the dry noodles)
1 cup grated Parmesan cheese
15 uncooked lasagna noodles

  • Cook sausage, onion and bell pepper in a sprayed skillet over medium heat 6 to 8 minutes, stirring occasionally, until sausage is no longer pink; drain. Stir in tomatoes, 1 can of sauce, paste, basil and garlic.
  • Mix 1 cup of the mozzarella cheese and the ricotta and Parmesan cheeses. (Refrigerate remaining mozzarella cheese while lasagna cooks.)
  • Spoon one-fourth of the sausage mixture into 6-quart slow cooker; top with 5 noodles, broken into pieces to fit. Spread with half of the cheese mixture and one-fourth of the sausage mixture. Top with 5 noodles, remaining cheese mixture and one-fourth of the sausage mixture. Top with remaining 5 noodles and remaining sausage mixture.
  • Cover and cook on Low heat setting 4 to 6 hours or until noodles are tender. 
  • Use the additional 1 can of sauce to pour over the top as needed, if it starts to dry out.
  • Sprinkle top of lasagna with remaining 1 cup mozzarella cheese. Cover and let stand about 10 minutes or until cheese is melted. Cut into pieces.

Stuffed Chicken Roll Ups

  • 3-5 chicken breast thawed
  • 4 oz 1/3 less fat cream cheese (half of a package)
  • 2 tbsp parsley
  • 1 tbsp minced garlic
  • pepper to taste
  • 1/2 cup cottage cheese 2%
  • 8-10 cooked turkey bacon lower sodium (do not cook crisp)
  • 1 cup whole wheat bread crumbs
  • cooking spray
  • toothpicks

Place chicken one piece at a time between two pieces of plastic wrap and pound to about 1/4 inch thickness

In a bowl combine next 5 ingredients and  blend well

spray a 9 x 13 inch baking dish, pre heat oven to 400

place bread crumbs in a shallow dish with a few dashes of pepper

spread cream cheese mixture over chicken, place two pieces of cooked bacon on the cream cheese and roll up tight, roll chicken in bread crumbs and place one to two toothpicks in the chicken roll to hold it together.

place in sprayed dish and spray the top and sides of the chicken roll

Cook on 400 for about 40-45 minutes or until cooked through

Monday, February 20, 2012

BBQ Chicken Veggie Pizza

BBQ Chicken Veggie Pizza

1 Whole Wheat Pizza Crust
Bold and Spicy BBQ sauce (we use Sweet Baby Rays)
2 Grilled chicken breast chopped
1 cup 2% cheddar cheese
1 cup 2% mozzarella cheese
1-2 green onions chopped
3/4-cup finely chopped fresh broccoli florets

Blend cheeses, set aside, lightly spray a pizza pan or foil, place crust on foil, spread sauce over crust, add chicken, sprinkle cheese evenly over chicken followed by onions and broccoli

Pre heat oven according to pizza crust directions, cook according to pizza crust directions or until edges are crispy and the cheese is completely melted.

Trail Mix (Great Pick me up)

Trail Mix
Great for a mid-morning or afternoon snack

1/2 cup Fiber One Carmel Delight or 1/2 cup Special K Granola cereal
1/2 cup of cornflakes (crumble in hand slightly) or Original Cheerios
3 tbsp (s) dark chocolate chips
10 pecan or walnut halves chopped or a small handful unsalted almonds or peanuts
1/4 cup raisins or crasins

Mix all ingredients and divide into 5 separate containers with a fitted lid.  This way you can grab and go and will not eat more than a small snack at one sitting.

Sunday, February 19, 2012

Pasta Fagioli Soup, Slow Cooker

Pasta Fagioli Soup

1 151/2 oz Great Northern Beans drained and rinsed
1 lb ground lean turkey browned and drained
1 onion chopped
1 stalk celery, minced
1 tbsp minced jarred garlic
2 10 1/2 oz cans condensded reduced sodium beef broth
2 14 1/2 oz cans whole tomatoes
1/2 tsp pepper
1/4 tsp dried marjoram
1/4 tsp cayenne pepper
1/4 tsp liquid hot pepper sauce
1 tsp dried basil
3 cups cooked small pasta of choice

Combine all ingredients in a crock pot except the pasta, cook on low for 8-10 hours or high for 4-5 hours

Add cooked pasta and serve

Swiss Chicken, Slow Cooker

Swiss Chicken, Slow Cooker

6 Boneless Chicken Breast thawed
6 Slices light Swiss cheese
1 can Cream of Mushroom, Healthy Request
1/4 skim milk
2 cups whole wheat herb stuffing mix (Stove Top)
3/4 cup skim milk
1 cup frozen broccoli
pepper to taste

Place thawed chicken breast in the crock pot, and cook for about 2 hours on low, drain any excess liquid, cut chicken breast in half

Place cheese over the chicken, overlapping if needed, mix soup and 1/4 cup milk and pepper, pour over chicken and cheese,  add broccoli, sprinkle dry stuffing mix over the top, pour 3/4 cup milk over dry stove top and add more if needed as it cooks if it is too dry

Cover and cook on low for 4-5 hours or on high for 3-4 hours, until chicken is done

TIP, the stuffing mix will be kind of mushy if made in the slow cooker, I prefer to omit the 3/4 cup milk, and make the stuffing on the stove top according to package directions (but I omit the butter on the box directions) then serve stuffing over chicken when serving. This is much better.

Italian Meatballs, Slow Cooker

Italian Meatballs, Slow Cooker

2 lbs ground lean turkey
1 medium onion chopped
1 cup whole wheat breadcrumbs
1/4 cup fresh parsley minced
1 tbsp jarred minced garlic
1/2 tsp pepper
1/2 tsp dry mustard
2 eggs beaten or 1 egg and 2 egg whites, or egg substitute


1 1/2 cups bottled barbecue sauce
3/4 cup tomato paste
1/3 cup ketchup
1/2 cup Splenda brown sugar
1/2 cup water, as needed
1 tsp liquid smoke

In a bowl mix all of the meatball ingredients, form into walnut size balls, spray a shallow baking dish, pre heat oven to 350 and cook for about 20 minutes, drain off any fat

/Spray the slow cooker, place meatballs in a slow cooker

In a separate bowl combine sauce ingredients, pour over meatballs

Cook on low for about 4 hours or on high for 2 hours, stir 2-3 times to keep the sauce from burning on the sides of the crock pot

Saturday, February 18, 2012

Avocado Tequila Salad

Avocado Tequila Salad
Straight from, not my own recipe
  • 2 fully ripened avocados, halved, peeled and diced
  • 1 cup diced tomatoes
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon lime juice
  • 1 tablespoon tequila (optional)
  • 1/2 teaspoon salt
  1. In a medium bowl, combine avocados, tomatoes, cilantro, lime juice, tequila (if desired) and salt; toss gently.
  2. Cover surface with plastic wrap; chill until ready to serve.
Serve with Baked Scoops, Whole Grain Pita chips, Pretzel Crisp, Reduced Fat Triscuts or carrots and celery

BLT Salad

BLT Salad
  • 1 medium-sized head of iceberg or romaine lettuce, shredded (about 8 cups)
  • 2 large tomatoes, chopped
  • 1 pound turkey bacon lower sodium, cooked to crisp, crumbled
  • 2 cups seasoned reduced fat croutons
  • 3/4 cup plain Greek yogurt
  • 1/4 cup 1%  milk
  • 1 teaspoon garlic powder
  • 1/4 teaspoon pepper
  1. Place the lettuce on the bottom of a large salad bowl. Layer over that the tomatoes, crumbled bacon, and croutons.
  2. In a blender on medium-high speed, blend the Greek Yogurt, milk, garlic powder, and pepper. Just before serving, pour the dressing over the salad and serve, about 5 servings
Optional, add thinly sliced red onion to the salad, or add chopped yellow onion in the blender when preparing the dressing

Chicken Salad With Grapes and Apples

Chicken Salad With Grapes and Apples
  • 3 cups chopped cooked rotisserie chicken
  • 1 cup chopped seedless red grapes
  • 3 celery stalks, chopped
  • 1 medium-sized Red Delicious apple, chopped
  • 1/2 cup pecan halves, toasted
  • 1/2 cup Plain Greek Yogurt or Light Helmans
  • 1/4 cup honey mustard
  • 1/4 teaspoon black pepper
  • Lettuce leaves
  1. In a large bowl, stir together all ingredients except lettuce leaves.
  2. Cover and chill until ready to serve. Serve on a bed of lettuce leaves.

Creamy Skinny Potato Casserole

Creamy Skinny Potato Casserole
  • 1/2 cup I Can't Believe It's Not Butter Light or Smart Balance
  • 1 (10¾-ounce) can cream of chicken or mushroom soup, Healthy Request
  • 1 16 oz plain Greek yogurt
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 2 pounds diced potatoes in bite size pieces
  • 1/4 cup whole wheat dry bread crumbs
  • 1/2 cup grated Parmesan cheese
  1. Preheat oven to 350 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.
  2. Place melted butter in a large bowl and add remaining ingredients except potatoes, bread crumbs, and Parmesan; mix well.
  3. Add potatoes and stir until evenly coated. Pour potato mixture into prepared baking dish. Sprinkle with bread crumbs and cheese.
  4. Bake 1-1/2 hours, or until hot and bubbly.

Sloppy Joes Made Easy for a Busy Weeknight

Sloppy Joes Made Easy for a Busy Weeknight
Packed with Veggies, A Complete Meal in a Sandwich
  • 1 1/2 pounds lean turkey beef
  • 1 large zucchini, chopped
  • 1 medium-sized onion, chopped
  • 1 large tomato, chopped
  • 1 (26-ounce) jar spaghetti sauce
  • 6 whole wheat hamburger buns
  1. In a large skillet, brown the ground beef, zucchini, and onion over medium-high heat for 10 to 12 minutes, or until no pink remains in the beef and the zucchini is tender.
  2. Reduce the heat to medium-low and stir in the tomato and the spaghetti sauce. Cook for 4 to 5 minutes, or until heated through. Spoon over the whole wheat buns and serve immediately. 

Carrot Cake Low Fat, Lower Sugar Cheesecake Parfaits

Carrot Cake Low Fat, Lower Sugar Cheesecake Parfaits
4 servings
  • 4 ounces 1/3 less fat cream cheese
  • 1/4 cup Splenda, divided
  • 2/3 cup fat free, sugar free whipped topping thawed
  • 1/2 teaspoon ground cinnamon
  • 1 (8-ounce) can crushed pineapple, drained in natural juice (no sugar added)
  • 1/3 cup grated carrot (about 1 carrot)
  • 1/3 cup finely chopped pecans, toasted
  • 1/3 cup flaked coconut
  1. Place cream cheese and 2 tablespoons sugar in small mixing bowl. Beat at low speed with an electric beater 1 to 2 minutes or until fluffy. Add whipping cream, and beat until stiff peaks form.
  2. Mix remaining 2 tablespoons sugar and cinnamon in a small bowl. Add pineapple and remaining ingredients; toss well.
  3. Spoon half cream cheese mixture into 4 (8-ounce) stemmed glasses or dessert dishes; top with half pineapple mixture. Repeat layers. Serve immediately, or refrigerate until ready to serve.

Blueberry Skinny Cheesecake

Blueberry Skinny Cheesecake
  • 2 packages (8 ounces each) 1/3 less fat cream cheese, softened
  • 1/3 cup sifted confectioners' sugar
  • 1 cup plain Greek, yogurt
  • 1-1/2 cups frozen sugar free, fat free whipped topping, thawed
  • Reduced fat Vanilla wafers (optional)
  • 7 cups blueberries (about 3-1/2 pints)
  • 1 tablespoon orange-flavored liqueur (optional)
  1. In a large bowl, mix together the cream cheese, confectioners' sugar, and sour cream until smooth. Fold in whipped topping. Put a vanilla wafer in the bottom of each of ten glasses. (You can make them bigger and use 5 glasses)
  2. Toss the blueberries in orange-flavored liqueur, if desired Fill the glasses about two-thirds full with berries. Add 3 tablespoons of the cream cheese mixture to each glass and lightly shake it down so it oozes over the berries. Add another tablespoon of berries to each glass, another tablespoon of cream cheese mixture, and top with a few berries.
  3. Serve immediately or refrigerate for 1 to 2 hours before serving.

Lime Margarita Bars

Lime Margarita Bars


  • 2 cups finely crushed pretzels
  • 1/4 cup Splenda
  • 1/2 cup I Can't Believe It's Not Butter Light or Smart Balance 
  • 2 (14-ounce) cans reduced fat or fat free sweetened condensed milk
  • 3 eggs, lightly beaten or 1 egg and 4 egg whites or equivalent egg substitute
  • 1/2 cup fresh lime juice
  • 4 teaspoons grated lime peel
  1. Preheat oven to 350 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.
  2. In a medium bowl, combine pretzels, sugar, and butter. Press firmly over bottom of prepared baking dish. Bake 8 to 10 minutes, or until crust is firm; remove from oven and cool slightly, leaving oven on.
  3. Meanwhile, in a large bowl, combine remaining ingredients. Pour into cooled crust. Bake 25 to 30 additional minutes, or until center is firm. Cool completely, then cut into bars.

Thursday, February 16, 2012

Chicken Noodle Soup

Chicken Noodle Soup


  • 1 medium onion, chopped
  • 3 medium carrots, cut into 1/4-inch rounds
  • 3 celery ribs, cut into 1/4-inch thick slices
  • 3 chicken breast cut into chunks
  • 2- 48 oz carton chicken broth  low-sodium  or 1 carton broth and equivalent of 1 carton water for less sodium
  • additional water as needed as it cooks
  • 1 tsp parsley
  • 1/2 teaspoon dried thyme
  • 1/2 tsp dried bay leaves
  • 1 tsp black pepper
  • 1 tsp minced jarred garlic
  • 2 cups whole wheat wide noodles
  • Chopped fresh parsley, for garnish


Simmer 1 carton of chicken broth and all other ingredients except noodles on medium heat until carrots and celery are tender crisp, (about 8  minutes of moderate boiling), add noodles and cook until noodles are tender, add additional broth or water as needed to keep good amount of broth.

Spicy Shrimp Spaghetti

Spicy Shrimp Spaghetti

  • cooking spray
  • 1  onion, chopped
  • 2  cloves garlic, minced
  • 1 1/2 cup(s) canned crushed tomatoes in thick puree (one 16-ounce can)
  • 1/4 teaspoon(s) dried red-pepper flakes  (more can be added, but in small amounts as it is really hot if you add too much)
  • 1/4 cup(s) water
  • 1/4 cup(s) chopped fresh parsley
  • 1/4 tsp pepper
  • 1  pound(s) medium shrimp, shelled
  • 1 small package whole wheat spaghetti

  1. In a large sprayed skillet over medium heat. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Add the garlic and cook, stirring, 30 seconds longer. Stir in the tomatoes, red-pepper flakes, water, parsley and pepper. Reduce the heat and simmer, covered, for 10 minutes. Add the shrimp and cook, covered, just until the shrimp are pink, about 4 minutes.
  2. In a large pot of boiling water, cook the spaghetti until just done, about 9 minutes. Drain the pasta and toss with the tomato sauce and shrimp.

Tuesday, February 14, 2012

Potato and Broccoli Soup in the Crock Pot

Potato and Broccoli Soup in the Crock Pot

3 ½ lbs potatoes, peeled and cut into ¾ in pieces
1 sweet red pepper, seeded and chopped
1 package (10 oz) frozen chopped broccoli florets
4 cups reduced sodium chicken broth
1/3 cup skim milk
1/3 plain Greek yogurt
1 tablespoon cornstarch
½ teaspoon black pepper
4 scallions thinly sliced and 2-3 additional sliced for garnish
4 slices turkey bacon lower sodium cooked and crumbled (optional)
Shredded 2% cheddar cheese (optional)

  1. Combine potatoes, red peppers, and broccoli in slow cooker.
  2. Pour broth over top; cover and cook 3 hours on high or 6 hours on low or until potatoes are tender
  3. In a small bowl, stir together milk, Greek yogurt, cornstarch, and pepper.
  4. Remove cover and mash potatoes slightly.
  5. Stir in milk mixture and scallions.
  6. Cook until heated through
  7. Spoon soup into bowls when thickened.
  8. Garnish with crumbled turkey bacon, cheese, and additional Greek yogurt if desired.

Monday, February 13, 2012

Lasagna Rollups

Lasagna Rollups

  • 1 (28-ounce) jar tomato sauce no salt added, divided in half 
  • 1 (2-pound) container reduced fat ricotta cheese
  • 2 cups 2% mozzarella cheese, divided in half 
  • 1/3 cup grated Parmesan cheese separately
  • 12 to 14 whole wheat lasagna noodles, prepared according to package directions
  • 3 eggs
  • 1 tablespoon fresh chopped parsley
  • 1 tbsp minced garlic
  • 1 tbsp Oregano
  • 1 tsp Basil
  • Optional, Use 2 Tbsp and 1 tsp or to taste Italian Seasoning instead of Parsley, Basil and Oregano
  1. Preheat oven to 375 degrees F. Pour half the spaghetti sauce over the bottom of a 9- x 13-inch baking dish that has been sprayed with cooking spray.
  2. In a medium bowl, combine ricotta cheese, 1 cup mozzarella cheese, the Parmesan cheese, eggs, and seasoning until well blended.
  3. Spoon cheese mixture over lasagna noodles, distributing evenly, and roll up tightly. Place roll-ups seam-side down in prepared baking dish; top with remaining sauce. Sprinkle with remaining mozzarella cheese.
  4. Bake 35 to 40 minutes, or until heated through.

Tuna and Shells Made Skinny

Tuna and Shells Made Skinny

    4 portions small shells whole-wheat pasta (about 8 oz. cooked)
     2 cans (6 oz.) Albacore tuna water packed, drained
    1 can (10 oz.) cream of mushroom soup Healthy Request 
    1/2 cup skim milk
    1 cup frozen peas
    Pepper to taste
Preheat oven 350 degrees. Prepare shells according to package and drain. Lightly coat an 8x8 inch baking dish with cooking spray. Place cooked pasta in baking dish and add tuna, soup, milk, and peas and pepper to taste; mix well. Bake uncovered until the casserole begins to bubble; about 20 minutes. Remove from oven and divide into 4 portions.

Sunday, February 12, 2012

Loaded Veggie Chicken Noodle Soup

Loaded Veggie Chicken Noodle Soup
  • Cooking Spray
  • 4-5 chicken tenders, 0r 2 large chicken breast cut into bite-size chunks
  • 1 small zucchini, finely diced
  • 1 large shallot, finely chopped
  • 1/2 teaspoon Italian seasoning blend
  • 1/8 teaspoon salt
  • 2 plum tomatoes, chopped
  • One 14-ounce can reduced-sodium chicken broth
  • 1/4 cup dry white wine
  • 2 tablespoon farfelline (small bow tie)
  • 1 1/2 cups packed baby spinach

  1. Heat a sprayed large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until browned, 5-6 minutes or until cooked through. Transfer to a plate.
  2. Add zucchini, shallot, Italian seasoning and cook, stirring often, until the vegetables are slightly softened, 2 to 3 minutes. Add tomatoes, broth, wine bow tie pasta; increase heat to high and bring to a boil, stirring occasionally. Reduce heat to a simmer and cook until the pasta is tender, about 8 minutes, or according to package directions. Stir in spinach, the cooked chicken and juice from the cooked chicken; cook, stirring, until the chicken is heated through, about 2 minutes.

Raspberry Trifle

grand raspberry trifle

Raspberry Trifle
  • 1/2 cup Splenda
  • 2 tablespoons Splenda, for whipped cream
  • 1/4 cup fresh lemon juice
  • 1 cup seedless raspberry jam
  • 4 cups raspberries
  • 2 cup2 heavy cream 
  •  Angel Food Cake

  1. In a small saucepan, bring 1/2 cup Splenda, 1/4 cup water, and lemon juice to a boil, stirring to dissolve Splenda, 1 to 2 minutes. Let cool.
  2. In a small bowl, combine jam with 3 cups raspberries, mashing slightly. In a large bowl, whip cream and 2 tablespoons Splenda to stiff peaks.
  3. Cube an Angel Food cake into bite size pieces; brush cubes with lemon syrup.
  4. Layer the cubes in the of bottom of a 4-quart trifle dish or other glass bowl. Gently spread top of layer with 1/3 of raspberry mixture, and then 1/3 of whipped cream. Repeat to make two more layers; garnish with remaining cup raspberries. Refrigerate until ready to serve, up to 24 hours.

Saturday, February 11, 2012

Crockpot Loaded Potato Soup

Crockpot Loaded Potato Soup
  • 8 cup(s) baby red potatoes, diced
  • 1 cup(s) onions , chopped
  • 1 handful(s) green onions, chopped
  • 3 can(s) chicken broth, low sodium
  • 1 can(s) cream of chicken soup Healthy Request
  • 1 tsp minced garlic 
  • 1 teaspoon(s) black pepper
  • 1 teaspoon(s) dried mustard
  • 1/2 pound Turkey bacon lower sodium
  • 8 ounce 1/3 less fat cream cheese

  1. Put broth, potatoes, onions, scallions, garlic, pepper, can of soup, pepper and mustard into crockpot
  2. Cook in crockpot for 7-8 hours until potatoes are tender.
  3. Cook bacon in a sprayed skilled until crisp, crumble bacon, add to soup. Dice Cream cheese and add to soup. Cook about 30 minutes more stirring occasionally until melted and well blended 
  4. Serve with plain Greek Yogurt, scallions,  and or grated 2% cheese

Fire-Roasted Tomato Soup

Fire-Roasted Tomato Soup

  • 2 can(s) (28-ounce) roasted tomatoes
  • 1/2 cup(s) cucumber, peeled, seeded, and diced
  • 3 tablespoon(s) olive oil
  • 1/2 cup(s) finely chopped yellow onion
  • 3 clove(s) garlic, minced
  • 1/4 cup(s) orange juice
  • 1 large red bell pepper, finely chopped
  • 1/4 teaspoon(s) fresh-ground black pepper
  • 1/4 teaspoon(s) hot-pepper sauce, such as Tabasco
  • 1 tablespoon(s) minced fresh parsley
  • 1/2 cup skim milk
  • 1/2 cup(s) heavy cream

  1. In a blender, add the tomatoes and 1/4 cup cucumber and puree until smooth. Set aside. In a large saucepan over medium-high heat, heat olive oil. Add the onion and cook until translucent -- about 4 minutes. Reduce heat to medium, stir in the garlic, and cook for 2 minutes. Slowly add pureed tomato mixture, orange juice, bell pepper, and black pepper and stir to combine. Continue to cook for 35 minutes. Remove from heat and stir in the hot sauce, parsley, milk and cream. Serve hot, garnished remaining cucumber.

Salmon Patties Enjoy Momma's Recipe Without the Guilt

Salmon Patties

2 cans Pink Salmon
1/4 cup finely chopped mushrooms
1/4 cup whole wheat or Italian bread crumbs
2 eggs slightly beaten
1/2 cup finely chopped onion
2 stalks celery finely chopped
pepper to taste
1 tsp parsley
1 tsp dill
1 tbsp minced garlic
Lemon wedges for serving

Mix all ingredients and form patties, cook in a covered well sprayed skillet that is pre heated on high, lower to medium low, add patties and cook patties until holding together well, uncover, but do not let the condensation run into the skillet, turn the patties, cover and cook until lightly brown on each side and heated through.  Optional- you can use EVO, coconut oil or grape seed oil to fry the patties.

Serve with lemon wedges

Friday, February 10, 2012

Bow Ties Florentine

Bow Ties Florentine

  • 1 pound whole wheat bow tie pasta
  • 1 (7-ounce) jar Reduced Fat Alfredo sauce
  • 2 (9-ounce) packages frozen creamed spinach, thawed
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon ground nutmeg
  • Optional 1-2 chopped chicken breast
  1. Cook pasta according to package directions; drain pasta and return to pot.
  2. If using chicken, season the chicken with pepper, cook in a sprayed skillet on medium high heat until the chicken is cooked through, then add the chicken to the drained pasta 
  3. Add Alfredo sauce, spinach, pepper, and nutmeg; mix well. Cook over medium heat 4 to 5 minutes, or until heated through, stirring frequently. Serve immediately.


Fettuccine Alfredo

Serves: 4

Fettuccine Alfredo

  • 12 ounces whole wheat fettuccine
  • 1/2 cup I Can't Believe It's Not Butter Light or Smart Balance
  • 2 cups 1% milk
  • 1/2 teaspoon black pepper
  • 1 1/2 cups grated Parmesan cheese
  • 1 tsp minced garlic
  • 1 tsp parsley
  1. Cook fettuccine according to package directions; drain.
  2. Meanwhile, in a large skillet, melt butter over medium-low heat. Add milk, garlic and pepper; cook 6 to 8 minutes, or until hot and well blended, stirring constantly.
  3. Stir in cheese and cook 6 to 7 minutes, or until sauce is thickened, add parsley and stir. Pour sauce over fettuccine; toss and serve

Thursday, February 9, 2012

Orange Chicken

Orange Chicken
  • 2 lbs boneless skinless chicken  chopped into bite sized pieces
  • 1 egg
  • white pepper
  • ½ cup cornstarch, plus
  • 1 tablespoon cornstarch
  • ¼ cup whole wheat flour
  • 1 tablespoon ginger root  minced
  • 1 teaspoon garlic , minced
  • ½ teaspoon crushed hot red chili pepper
  • ¼ cup green onion , chopped
  • 1 tablespoon rice wine
  • ¼ cup water
  • ½ teaspoon sesame oil

Orange Sauce for Stir Fry

  • 1 ½ tablespoons soy sauce
  • 1 ½ tablespoons water
  • 5 tablespoons Splenda
  • 5 tablespoons white vinegar
  • 1 orange, zest of


1.      Place chicken pieces in large bowl.
2.      Stir in egg and pepper
3.      Stir cornstarch and flour together.
4.      Mix flour mixture and egg mixture.
5.      Add chicken pieces, stirring to coat.
6.      Heat sprayed skillet
7.      Add chicken, small batches at a time, and cook until just short of being done
8.      (Do not overcook chicken).
9.      Remove chicken from skillet; set aside
10.  Respray skillet and heat over medium heat
11.  Add ginger and garlic and cook until fragrant; about 1 minute
12.  Add crushed chilies and green onions.
13.  Add rice wine and stir 60 seconds.
14.  Add Orange Sauce and bring to boil.
15.  Add cooked chicken, stirring until well mixed.
16.  Stir water into remaining 1 tablespoon cornstarch until smooth and add to chicken.
17.  Stir in sesame oil and orange zest if desired.
18.  Serve over brown rice.