Saturday, April 28, 2012

Cheesy Chicken Fajitas

1/4 cup lime juice
2 jalapeño peppers, seeded, finely chopped
1-1/2 lb. boneless skinless chicken breasts, cut into strips
1/2 cup sliced onions
1-1/2 cups sliced green or red bell peppers
cooking spray
1/2lb. (8 oz.) 2%  Velveeta cut up
1/2 tsp. ground cumin
6 whole wheat tortillas

Make It

MIX lime juice and jalapeno peppers in medium bowl. Add chicken; cover. Refrigerate 30 min. to marinate. Drain chicken, discarding marinade; set chicken aside.
COOK and stir onions and bell peppers in  a large well sprayed skillet on medium-high heat 3 min. or until vegetables are crisp-tender. Add chicken; cook 5 to 7 min. or until chicken is cooked through, stirring occasionally. Reduce heat to low. Add Velveeta  and cumin; mix well. Cook until cheese is completely melted, stirring occasionally.
SPOON chicken mixture evenly onto tortillas; roll up or fold tortillas in half.

Southwest Cheesy Meatloaf

1-1/2 lb. ground lean turkey
3 slices whole wheat bread, torn into small pieces
1/2 cup oats
1 egg, lightly beaten
1 can (10 oz.) RO*TEL Diced Tomatoes & Green Chilies, drained
1/2lb. (8 oz.) Velveeta 2%, cut up
1/4 cup chopped green pepper
2 tsp. chili powder

Make It

PREHEAT oven to 375°F. Mix all ingredients just until blended.
SHAPE into loaf in a well sprayed 9x5-inch loaf pan.
BAKE 1 hour or until cooked through. Remove from pan. Let stand 5 minutes before cutting into slices to serve.

Southwest Chicken Skillet, Low Fat

2-3 boneless skinless chicken breasts, cut into bite-size pieces
1/2 cup chopped green peppers
1 can (14.5 oz.) no-salt-added diced tomatoes, drained
1 pkg. (10 oz.) frozen corn
1 can black beans, rinsed and drained
1 package 1/3 less fat cream cheese
1 tsp cumin
1 tbsp chili powder
1 tsp wet minced garlic
2 cups hot cooked  whole wheat rotini pasta
1 2% Shredded Monterey Jack Cheese, divided

Make It

COOK and stir chicken and peppers in large sprayed nonstick skillet on medium-high heat 6 to 7 min. or until chicken is done. Add tomatoes, corn, black beans, cream cheese, cumin, chili powder and garlic; cook and stir 4-5 minutes or until the mixture is smooth and melted
ADD pasta and 1/2 cup shredded cheese; cook and stir 1 to 2 min. or until cheese is melted.
TOP with remaining shredded cheese. Remove from heat. Cover; let stand until cheese is melted.

Border Layered Salad

6 cups torn romaine lettuce

1 can (15 oz.) black beans, rinsed

1 can (11 oz.) corn, drained
1 Avocado sliced
1 tomato diced

1/2 cup Chunky Salsa Mild or Medium
1 cup 2% shredded cheddar or cheddar crumbles
1/2 cup Yogurt Ranch Dressing or Light Ranch Dressing

1 cup broken Baked Scoops, or broken baked Dortitos or broken Cheddar Rold Gold Pretzels

Make It

COVER platter with lettuce.
TOP with next 6 ingredients.
DRIZZLE with dressing; top with chips.

Border Bean Dip with Avocado

1/2 cup chopped avocados
1/2 cup plain Greek yogurt
3 Tbsp. fresh lime juice
1/4 tsp. ground cumin
1 can (19 oz.) black beans, rinsed
1 pkg. (10 oz.) frozen corn, thawed
1 tomato, chopped
2 Tbsp. chopped fresh cilantro
Wheat Thins, Triscuts, Pretzel Chips or Veggie sticks

Make It

MASH avocados in large bowl; stir in yogurt, lime juice and cumin.
ADD all remaining ingredients except chips; mix well.
REFRIGERATE 15 min. Serve with chips or veggies.

Sunday, April 22, 2012

Buffalo Chicken Slow Cooker Wraps

Buffalo Chicken Slow Cooker Wraps

4 chicken breast
4-5 stocks of celery chopped
1-2 to 3/4 cups hot sauce
1/2 yogurt Ranch Dressing or Low Fat Ranch Dressing (can sub Blue Cheese Dressing or Blue Cheese yogurt dressing)
1 cup shredded 2% shredded cheddar
Whole Wheat wraps
1 tomato sliced
shredded lettuce
Optional- Brown Minute Rice

Cook chicken breast and celery in slow cooker on low for about 2-3 hours

Drain chicken and celery in a strainer

Chop chicken, clean any fat from the chicken out of the slow cooker, spray cooker with cooking spray, add chicken and celery back to slow cooker

Stir in sauce and ranch, cook for about 2-3 more hours until chicken is cooked through, add cheese, close lid until cheese melts.  (Optional, if adding rice, add now and add about 1/2 cup water as needed.  Chicken will make additional juice as it cooks, but more liquid will be needed if you add rice)

Optional- you can use more hot sauce or dressing in the slow cooker to your preference or if serving the family, add more of either to your own serving.

Serve on wrap with additional sauce, dressing, sliced tomatoes and shredded lettuce

Friday, April 20, 2012

Loaded Creamy Mashed Potatoes


  • 1 lb. all-purpose potatoes, peeled and diced
  • 1/2 cup plain Greek yogurt
  • 1 Tbsp. skim milk
  • pepper to taste
  • 1/4 to 1/2 cup 2% shredded cheddar cheese
  • 4 pieces lower sodium turkey bacon cook crisp and crumbled
  • 2 green onion diced


  1. Cover potatoes with water in 2-quart pot. Bring to a boil over high heat. Reduce heat to low and simmer 10 minutes or until potatoes are tender; drain. Return potatoes to pot; mash.
  2. Stir in yogurt, milk, pepper, onions, cheese and bacon.

Cajun Breaded Chicken Breast


  • 1/2 cup plain Greek yogurt
  • 1-1/2 Tbsp. Cajun spice
  • 1/2 cup shredded Mexican blend cheese, divided, 2% if you can find it
  • 2 Tbsp. finely chopped parsley
  • 4 boneless, skinless chicken breast halves
  • 1/4 cup whole wheat bread crumbs or plain


  1. Combine yogurt, cajun spice, 1/4 cup of the cheese and parsley. Spread on chicken, then sprinkle with crumbs. Bake at 425°, 20 minutes or until thoroughly cooked. Sprinkle with remaining cheese; heat 1-2 minutes until cheese is melted.

Black Bean and Corn Salsa - Great Over Fish, Chicken or as a Side Dish


  • 1/4 cup plain Greek yogurt 
  • 2 Tbsp. lime juice
  • 1/2 tsp. ground cumin
  • 1 can (19 oz.) black beans, rinsed and drained
  • 1 can (11 oz.) whole kernel corn, rinsed and drained (rinsed to remove excess sodium) 
  • 1 cup quartered grape tomatoes or cherry tomatoes
  • 1/2 cup chopped red onion
  • 2 Tbsp. chopped fresh cilantro
  • 1 tsp. chopped jalapeno pepper (optional)


  1. Combine yogurt, lime juice and cumin in medium bowl. Stir in remaining ingredients. Serve chilled or at room temperature.

Tuesday, April 17, 2012

Ranch Warm Tuna Noodle

Ranch Warm Tuna Noodle
  • 1 packet (1 ounce) Hidden Valley® Original Ranch® Salad Dressing & Seasoning Mix
  • 1 package (8 ounces) 1/3 less fat cream cheese
  • 1 cup skim or 1%  milk
  • 1 package (12 ounces) whole wheat rotini pasta
  • 1 can (15 ounces) peas, rinsed to remove excess sodium and drained
  • 1 can (12 ounces) chunk light tuna in water, drained


Cook the pasta according to package directions; set aside.

In a blender or processor, combine seasoning mix with the milk and cream cheese until smooth.

In a large skillet, combine the pasta, peas, tuna, and dressing, and cook over medium heat until heated through.

Ranch Spaghetti Pie

Ranch Spaghetti Pie
  • 8 ounces whole wheat spaghetti, cooked and drained
  • 1½ cups Hidden Valley® Reduced Fat Original Ranch® Dressing
  • ½ cup reduced fat ricotta cheese
  • 2 eggs
  • pepper to taste
  • 8 ounces ground turkey or turkey sausage, cooked with the onion and drained
  • 1/2 onion diced
  • 1 cup shredded 2% mozzarella cheese


Preheat the oven to 350°F.

Cook the pasta according to the package instructions and drain.

In a large bowl, whisk the dressing together with the ricotta, pepper and eggs until smooth. Add the meat/onion  mixture and the pasta to the ricotta mixture, and stir just until combined.

Place the pasta in a 9-inch sprayed baking dish and sprinkle evenly with the cheese. Bake covered for 25 minutes. Remove the cover and bake for and additional 10 minutes or until cheese is bubbly and browned.

Let stand covered for 10 minutes before serving.

Ranch and Beef Noodles

  • 1 package (12 ounces) whole wheat wide egg noodles
  • 1 packet (1 ounce) Hidden Valley® Original Ranch® Salad Dressing & Seasoning Mix
  • 1 pound ground turkey, cooked and drained
  • ½ pound freshly sliced mushrooms
  • 1 container (8 ounces) plain Greek yogurt
  • ¾ cup skim milk
  • ½ cup grated Parmesan cheese
  • Sliced green onions (optional)
  • 1 tablespoon extra virgin olive oil


Cook noodles according to package directions and drain.
In a bowl, combine the yogurt, milk, and seasoning mix and stir until smooth.

In a large skillet, heat the oil over medium heat, add the mushrooms and cook for 5 minutes or until the mushrooms are browned.

Remove the mushrooms from the skillet. Add the meat and cook stirring to break up the meat until nicely browned. Drain the meat. Add the mushrooms back to the skillet. Add the noodles, yogurt mixture, and cheese to the skillet and stir until the cheese has melted.

Broccoli Mac and Cheese

Broccoli Mac and Cheese
  • 1 package (16 ounces) whole wheat elbow macaroni
  • 1 bag (12 ounces) fresh broccoli florets
  • 3 tablespoons unsalted butter
  • 3 tablespoons whole wheat flour
  • 2½ cups skim or 1% milk
  • 2 cups shredded 2% sharp cheddar cheese
  • ¼ teaspoon black pepper
  • ¼ teaspoon dry thyme


Cook pasta according to package directions. In a the last 3 minutes of cooking add the broccoli to the cooking water and stir. Drain and set aside.

In a large saucepan, over a medium heat, melt the butter. With a whisk, add the flour and stir until thick. Gradually add the milk, stirring constantly until the mixture is smooth and has thickened. Add the cheese and stir until the cheese has melted.

In a large bowl, add the pasta and broccoli, pepper, thyme and the cheese mixture and stir until well coated.

Serve immediately

Spinach Lasagna Roll Ups

Spinach Lasagna Roll Ups
  • 1 package (16 ounces) whole wheat lasagna noodles
  • 1 packet (1 ounces) Hidden Valley® Original Ranch® Salad Dressing & Seasoning Mix
  • 1 package (8 ounces) 1/3 less fat cream cheese, softened
  • 1 package (10 ounces) frozen chopped spinach, thawed and drained
  • 1 can (8 ounces) tomato sauce, no salt added
  • ¾ cup 1%  milk
  • 4 ounces shredded 2% mozzarella cheese
  • cooking spray


Preheat the oven to 350ºF.

Cook the lasagna noodles according to the package directions and drain.

Arrange the noodles flat on a well-sprayed surface.
In a large bowl, mix the seasoning mix together with the cream cheese until well blended. Divide cream cheese and seasoning mixture evenly into two different bowls.  Add the spinach to only 1 of the bowl of the cream cheese and stir until well mixed. 
Evenly spread 2 tablespoons of the spinach mixture over each noodle. Roll each noodle and place seam side down in sprayed 13x9x2-inch baking dish.

In a saucepan, over a medium heat, whisk the remaining cheese mixture into the milk and tomato sauce, stirring until smooth and bubbly. Pour the sauce evenly over the lasagna. Bake covered for 25 minutes.

Uncover the lasagna and sprinkle with the cheese and bake uncovered for another 10 minutes or until the top is browned and sauce is bubbly.

Monday, April 16, 2012

Skillet Pot Pie

Skillet Pot Pie


2 tbsp extra virgin olive oil
1 small onion chopped
1/4 cup chopped celery
1/2 cup peas
1/2 cup chopped broccoli florets
1/4 cup chopped zucchini
1/2 cup sliced mushrooms
1 tbsp minced wet garlic
pepper to taste
2 chopped chicken breast
1 can cream of mushroom or cream of chicken healthy request
1 cup 2% shredded cheddar
1 tbsp thyme
1 bay leaf, I actually just use 1 tbsp basil instead as I usually do not have bay leaves
1 prepared pie crust


1. Preheat oven to 350 degrees.

2. Heat olive oil over medium heat in a 12- to 14-inch cast iron skillet, then add vegetables, chicken, garlic, and season with pepper.

3. Sauté vegetables until translucent, about 7-8 minutes.

4. Add soup and bring to a simmer, then add cheddar cheese, thyme, pepper and bay leaf, and let sauce thicken.

5. Unroll pie crust on top of your skillet and bake for about 30-35 minutes or until pie crust starts to turn golden

I poured the ingredients in a pie plate and unrolled the crust on the pie plate instead of in a cast iron skillet

Enchilada Pie

 Enchilada Pie


1 can enchilada sauce
1 can cream of mushroom healthy request
1 1/2 cups chopped cooked chicken
1/2 cup chopped onion
1 bunch chopped cilantro
1 cup shredded 2% provolone or mozzarella
1 cup whole wheat flour
4 Tbsp I Can't Believe It's Not Butter  Light or Smart Balance
1 tsp pepper
4 green onions sliced
cooking spray


1. Combine enchilada sauce and soup to make the sauce.

2. Combine chicken, onion, cilantro and cheese for filling.

3. Mix flour, butter and pepper and roll into a ball. You can add a little water 1 tsp at a time if it is too dry to make a ball.  Wrap in plastic wrap and let rest 1 hour in the refrigerator. Unwrap and flatten, then press into a sprayed pie plate.

3. Layer the ingredients into the prepared pie shell, sauce, then chicken mixture and top with chopped green onions.

4. Bake in preheated oven at 375 degrees for about 30 minutes. Let stand 10 minutes, serve.

Strawberry Turkey Wrap

Strawberry Turkey Wrap 
  • 2-4 slices Boars Head Reduced Sodium Turkey thinly sliced (any reduced sodium will work, but Boars Head is my favorite)
  • 1 whole-wheat tortilla
  • 1/4 cup baby spinach leaves
  • 1/4 cup strawberry slices
  • 1 tablespoon chopped red onion
  • 1 teaspoon poppy seed salad dressing (reduced fat if you can find it or yogurt dressing)
  • 1/4 teaspoon chopped toasted pecans (optional)
  • 1 slice Boars Head reduced sodium, reduced fat swiss cheese (again any brand will work, but I prefer Boars Head)
1. Top tortilla with turkey, spinach, strawberries and red onion. Drizzle with poppy seed dressing and top with pecans, if desired.

2. Roll up and serve

Saturday, April 14, 2012

Peking Chicken Wraps 279 Calories

Peking Chicken Wraps

2 tsp sesame oil
4 green onions sliced
1/2 cup brown rice
1/4 lb snow peas
1 cup finely shredded red cabbage
1 cup shredded carrots
2 tbsp rice vinegar
2 tsp grated fresh ginger
6 whole wheat tortillas
6 tbsp hoisin sauce
reduced sodium soy sauce
pepper to taste
2 cups shredded cooked chicken breast ( we like the chicken grilled first)


1. Marinate chicken in soy sauce for at least 1 hour, then pepper chicken to taste before grilling, baking or cooking in a skillet

2. heat oil in skillet over medium heat, add green onions, stir constantly for 1 minute, stir onions into cooked brown rice

3. cook snow peas in the microwave in a bowl with a little water on high for 1 minute, drain water slice into strips and mix in a large bowl with cabbage, carrots, rice vinegar and ginger

4. lay tortillas flat and layer with 1 Tbsp hoisin sauce, chicken, rice and cabbage mixture, roll up tight

Friday, April 13, 2012

Chicken Enchiladas

Chicken Enchiladas


2-3 Boneless, skinless, chicken breast diced
1 can tomatoes and chiles
1 packet  taco seasoning mix, reduced sodium
8 whole wheat tortillas
2 c 2% Shredded cheese or 1 jar prepared queso
2 tsp wet minced garlic
1/4 c cilantro, fresh, chopped
1 can enchilada sauce

Optional garnishes- black olives, green onions, plain Greek yogurt, salsa


Turn on skillet to med-med high heat. Spray with non-stick spray.
Brown chicken about 2-3 minutes each side, then add minced clove of garlic, tomatoes and chiles (with juice), taco seasoning and cilantro. Cover, and simmer until chicken is cooked through and juice reduces.
Turn off heat and shred the chicken
Place 1/8 chicken mixture, and 1 Tbsp. shredded cheese on each tortilla (or a couple spoons of prepared queso) and roll. Place seam side down in a baking dish sprayed with non-stick spray.
Pour enchilada sauce over the enchiladas. Top with remaining cheese. Bake at 350 for 30 min. Garnish if you like, with some fresh chopped green onion, and some black olives. Serve with salsa and yogurt.

Southwest Chicken Skillet

Southwest Chicken Skillet


2-3 chicken breast halves, skinless and boneless, diced
1 c brown rice minute rice
1 clove garlic, minced
1/2 lg onion, diced
1 lg red bell pepper, diced
1 c corn, frozen
1 canblack beans, drained
2 c reduced sodium chicken broth
1 c salsa, chunky
1 1/2 tsp chili powder
1/2 tsp black pepper
2 Tbsp olive oil, extra virgin
2 c 2% shredded monterey jack cheese
1/2 tsp cumin


In a large skillet, over medium high heat, heat the oil and add the diced onion, minced garlic and the chicken pieces and stir around until chicken is beginning to turn white. Add the chili powder, cumin, corn, diced peppers and pepper. Stir in the chicken broth and the salsa. Next add the rice, stir.

Put lid on pan and simmer on low heat for 15 minutes. Remove lid and add black beans to mixture in the pan and stir. After adding the beans, sprinkle Monterey Jack cheese over the rice and cover pan with lid and let set another 5 minutes.
Optional, serve with additional salsa, crushed Baked Scoops or chopped green onions

Thursday, April 12, 2012

Fast Easy Egg Salad

Fast Easy Egg Salad

2 Hard Boiled Eggs diced
1 spoon full plain Greek yogurt
1 tbsp spicy mustard
pepper to taste
1 cherry tomato diced
Optional- Any large leaf lettuce

1 slice reduced sodium, reduced fat Swiss (we like Boars Head)

mix all ingredients except cheese, serve on cheese as a wrap

Or serve with cheese on lettuce wraps

Fiesta Grilled Hamburgers

Fiesta Grilled Hamburgers
1 1/2 lb. lean ground turkey
1/2 cup oats
1 pkg. Reduced sodium taco seasoning mix
1/4 cup 1/3 less fat Chive & Onion Cream Cheese Spread
1/3 cup 2% Shredded Cheddar Cheese
1/2 onion diced
4 slices pepper jack cheese, or cheese of choice
4 whole wheat hamburger buns
1/2 cup Thick 'N Chunky Medium Salsa
1 avocado, cut into 8 slices

Make It

HEAT grill to high heat, spray with cooking spray and reduce to medium low heat.
MIX meat,onion, oats and seasoning mix; shape into 8 thin patties. Mix cream cheese spread and Cheddar; spoon about 2 Tbsp. onto center of each of 4 patties. Top with remaining patties; pinch edges together to seal.
GRILL patties turning once until cooked through and no pink remains. Melt cheese slices on patties right before removing from the grill
Top buns with burgers, salsa and avocados

Focaccia, Chicken, Pesto and Artichoke Sandwich

Focaccia, Chicken, Pesto and Artichoke Sandwich
4 Servings

1/4 cup plain Greek Yogurt

2 Tbsp.  prepared pesto

1 loaf  focaccia bread, cut horizontally in half (or you can certainly use 8 slices of any whole wheat or rye bread of choice)

2 small boneless skinless chicken breast halves, grilled, sliced

Provolone Cheese Slices

3/4 cup roasted red peppers (rinsed and drained)

1 jar  (6 oz.) artichoke hearts, rinsed, drained and thinly sliced

1 cup salad greens

Make It

MIX yogurt and pesto until well blended; spread onto cut sides of bread.
FILL with remaining ingredients.
CUT into wedges to serve.

Spinach and Artichoke Grilled Cheese Sandwich

Spinach and Artichoke Grilled Cheese Sandwich
2 slices whole wheat bread
2 Tbsp 1/3 less fat cream cheese
1 large pinch of frozen spinach thawed and squeezed dry
1 artichoke rinsed and finely chopped
1/2 tsp minced garlic (more or less depending on preference)
dash of pepper
2 thin tomato slices
1 slice Slice Colby Jack Cheese 2% if you can find it or 1 piece 2% American cheese slice
1 slice turkey bacon reduced sodium cooked and broke in half
Cooking spray
A little spread of I Can't Believe It's Not Butter Light or Smart Balance

Make It

MIX Cream cheese, spinach, artichoke, garlic and pepper well until smooth
SPREAD 1 bread slice with cream cheese spread; cover with tomatoes, cooked bacon, Colby Jack cheese and remaining bread slice.
SPRAY Put a tiny spread of butter on both sides of the outside of the sandwich, spray a small skillet with cooking spray. Add sandwich; cook on medium heat 2 to 3 min. on each side or until lightly browned on both sides.

The butter is optional, but it will brown better with a tiny bit of butter

Spinach and Artichoke Cups

Spinach and Artichoke Cups
24  Baked Scoops (do not use any broken ones)

1 can (14 oz.) artichoke hearts, drained, finely chopped or frozen, thawed and chopped

1 cup 2% Shredded Mozzarella Cheese

1 pkg. (10 oz.) frozen chopped spinach, thawed, squeezed dry

1/3 cup plain Greek Yogurt

1/3 cup Grated Parmesan Cheese

1/4 cup finely chopped red peppers

2 tsp wet garlic, minced

Make It

HEAT oven to 350°F.
PLACE 1 baked scoop either in a muffin cup or on a flat cookie sheet sprayed with cooking spray.  Combine the remaining ingredients.
SPOON artichoke mixture into scoops.
BAKE 12 to 14 min. or until filling is heated through and edges of cups are golden brown.

Wednesday, April 11, 2012

Grilled Vegetable and Grilled Chicken Salad

Grilled Vegetable and Grilled Chicken Salad
  • 2 tablespoon red wine vinegar
  • 1 tsp wet minced garlic  
  • 1/2 teaspoon ground black pepper
  • 4 tablespoons extra virgin olive oil
  • 2 medium red peppers, each cut lengthwise into quarters
  • 1 medium red onion, cut into 1/2-inch-thick slices
  • 3-4 boneless chicken-breast halves
  • 2 pound plum tomatoes, cut into 1-inch chunks
  • 2 tablespoons chopped basil leaves

  1. Heat grill to medium.
  2. Meanwhile, prepare vinaigrette: In large bowl, whisk together wine vinegar, garlic, 1/4 teaspoon ground black pepper, and 2 tablespoons olive oil until blended; set aside.
  3. In a pan, brush red peppers and onion slices with remaining 2 tablespoons olive oil to lightly coat both sides; sprinkle with 1/4 teaspoon ground black pepper. Place  red peppers, onion slices and chicken on hot grill grate. Cover grill cook peppers and onion about 8 minutes or until lightly browned and tender, turning over once. Cook chicken about 12 minutes, turning over once. As  vegetables and chicken are done, transfer to cutting board. Cut  chicken, peppers, and onions into 1/2-inch pieces.
  4. Into vinaigrette in bowl, stir chopped tomatoes, basil,  peppers, onion, and chicken; toss to combine. Scoop into bowls to serve

Onion Chip or Veggie Dip

Onion Chip or Veggie Dip
  • 1 tablespoon extra virgin olive oil
  • 1 large red onion, minced
  • 2 tsp jarred minced garlic
  • 1 1/2 teaspoons Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • 1 teaspoon low-sodium soy sauce
  • 1/2 teaspoon finely ground black pepper
  • 1/8 teaspoon ground thyme
  • 1 cup plain Greek yogurt

  1. Heat the oil in a small skillet over medium-high heat. Add the onion and cook, stirring occasionally, about 10 minutes. Add the garlic and cook, stirring constantly, about 2 more minutes.
  2. Remove the pan from the heat and stir in the Worcestershire sauce, mustard, soy sauce, pepper, and thyme. Transfer the mixture to a small bowl and cool completely.
  3. Stir in the yogurt, cover, and chill for at least 2 hours.

Thursday, April 5, 2012

Cheesy Pasta Primavera

Cheesy Pasta Primavera
2-3 boneless skinless chicken breasts, cut into bite-sized pieces
3 cups water
1 pkg. (12 oz.) whole wheat rotini pasta (about 5 cups), uncooked
2 cups broccoli florets
1/2lb. (8 oz.) 2% VELVEETA®, cut up
1tsp. each: dried basil leaves and black pepper
2 small tomatoes, coarsely chopped (about 1-1/2 cups)


1. SPRAY large skillet with cooking spray. Add chicken; cook and stir on medium-high heat until chicken is no longer pink.  (Or you can grill the chicken, then cut it up and add to a sprayed skillet and continue to step number 2).
2. STIR in water. Bring to boil. Add pasta; cook 8 min. or until tender.
3. ADD broccoli, VELVEETA and seasonings; stir until well blended. Cook until VELVEETA is completely melted and broccoli is tender, stirring frequently. Stir in tomatoes.

Grilled Chicken and Mango Salsa (257 Calories)

Grilled Chicken and Mango Salsa (257 Calories)
4 Servings


1 mango peeled and finely chopped
1 Tbsp lime juice
1 1/2 Tbsp orange juice
1/4 small onion finely chopped
6 dashes hot pepper sauce
2 tsp chopped cilantro
4 chicken breast thawed and cut in half
pepper to taste


  • pepper thawed chicken breast halves to taste
  • coat grill with cooking spray, pre heat grill to hot and lower to medium low
  • place chicken on grill and cook until done turning once (timing is hard to quote due to grills vary greatly and it depends on the thickness of the chicken breast, usually about 15 minutes)
  • Optional, pound chicken between plastic wrap to about 1/4 inch thickness to keep cooking time between 10-15 minutes
  • While chicken is cooking chop all other ingredients
  • combine all other ingredients in a medium size bowl and stir well, serve on top of the grilled chicken

Wednesday, April 4, 2012

Chicken Macaroni Casserole

Chicken Macaroni Casserole

  • 1 cup plain Greek yogurt
  • 1 can (10-3/4 oz.) condensed cream of chicken soup healthy request
  • 1 can (3 oz.) mushrooms pieces, drained
  • 1-1/2 cups finely chopped cooked chicken breast
  • 2 cups grated Parmesan cheese
  • 1/4 cup chopped green bell pepper
  • 1/4 cup chopped pimientos
  • 1/4 cup chopped onion
  • 4 oz. whole wheat elbow macaroni, cooked until just short of done, and drained
  • 1/2 cup reduced fat butter cracker crumbs


  1. Preheat oven to 375°.
  2. Combine yogurt, soup, mushrooms and chicken in large bowl. Stir in remaining ingredients except macaroni and cracker crumbs. Stir in macaroni. Pour into a well sprayed 13 x 9-inch baking dish, then evenly top with cracker crumbs. Bake 30 minutes or until bubbling.

Super Moist Chocolate Cake

Super Moist Chocolate Cake


  • 1 box (18 oz.) chocolate cake mix
  • 1 cup plain Greek yogurt
  • 1 cup water
  • 1 egg and 4 egg whites
  • 1 tsp. ground cinnamon


  1. Preheat oven to 350°. Spray with cooking spray two 9-inch round cake pans*; set aside.
  2. Beat cake mix, yogurt, water, eggs and cinnamon 30 seconds in large bowl with electric mixer on low speed. Beat on medium speed, until smooth. Pour batter into prepared pans.
  3. Bake 30 minutes or until toothpick inserted in centers comes out clean. Cool 10 minutes on wire rack; remove from pans and cool completely. Sprinkle, if desired, with confectioners sugar or frost one cake top with reduced sugar frosting, place other cake on top and frost entire cake.  Top with sliced berries.
Optional, omit icing and lightly sprinkle with confectioners sugar and fruit

Buffalo Chicken Blue Cheese Dip

Buffalo Chicken Blue Cheese Dip


  • 2 cups diced or shredded cooked chicken ( or one can drained chicken breast chunks)
  • 1/3 cup hot sauce 
  • 1 cup plain Greek yogurt
  • 1 cup 2% shredded cheddar cheese
  • 2 Tbsp. finely chopped green onions
  • 1 tsp. lemon juice
  • 1/4 cup crumbled blue cheese


  1. Preheat oven to 375°.
  2. Toss chicken with hot sauce. Stir in remaining ingredients except blue cheese. Pour into a shallow casserole dish that has been sprayed with cooking spray, then sprinkle with blue cheese.
  3. Bake uncovered 20 minutes or until bubbling. Serve with celery, reduced fat triscuts, pretzel crisp, etc.

Cajun Fish Fillets and Rice

Cajun Fish Fillets and Rice

  • 1 tablespoon extra virgin olive oil
  • 1 small green pepper, diced (about 2/3 cup)
  • 1/2 teaspoon dried oregano
  • 1 can Condensed Tomato Soup Reduced Sodium
  • 1/3 cup water
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon ground red pepper
  • 4 (about 1 pound) fresh or thawed frozen fish fillets (cod, haddock or halibut)
  • cooked brown rice
  • Lemon Wedges, Optional

  1. Heat the oil in a 10-inch skillet over medium heat. Add the green pepper and oregano and cook until the green pepper is tender-crisp, stirring often.
  2. Stir the soup, water, garlic powder, black pepper and red pepper in the skillet and heat to a boil.  Add the fish to the skillet.  Reduce the heat to low. Cover and cook for 5 minutes or until the fish flakes easily when tested with a fork.  Serve the fish and sauce with the rice.

Or you can wrap the fillets in foil and grill on low until it flakes easily, follow the remaining directions and add the fish when sauce is heated through and coat chicken with sauce.

Serve with lemon wedge if desired

Crusted Dijon Tilapia

Crusted Dijon Tilapia

  • 3 tablespoons plain Greek yogurt
  • 2 tablespoons grated Parmesan (divided)
  • 1 tablespoon lemon juice
  • 2 teaspoons Dijon mustard
  • 1 teaspoon horseradish
  • 4 tilapia fillets (5 ounces each)
  • 1/4 cup(s) dry whole wheat breadcrumbs
  • 2 teaspoons melted I Can't Believe It's Not Butter Light or Smart Balance
  • Pepper to taste
  • Lemon Wedges

  1. Preheat oven to 425. In a small bowl, combine the yogurt, 1 tablespoon cheese, lemon juice, mustard and horseradish. Place fillets on a baking sheet coated with cooking spray. Spread yogurt mixture evenly over fillets.
  2. In a small bowl, combine the bread crumbs, butter and remaining cheese; sprinkle over fillets.  Lightly coat top of filets with cooking spray
  3. Bake at 425 for 13-18 minutes or until fish flakes easily with a fork.
  4. Sprinkle with pepper and serve with lemon wedge

BBQ Chicken Sliders (210 Calories)

BBQ Chicken Sliders (210 Calories)
6 Servings
  1. 1 small red onion
  2. 1 lb ground chicken
  3. 1/4 cup chopped cilantro
  4. 3/4 tsp cumin
  5. 6 Tbsp BBQ Sauce of choice
  6. 2 Whole Wheat Pitas
  7. 6 Slices Light Swiss Cheese cut in Half


Chop 1/4 cup red onion, and slice the remaining onion to top the sliders when serving

Combine 1/4 cup onion and next 4 ingredients.  Form into small patties, spray grill well with cooking spray and heat on high, reduce heat to medium-low and cook patties, turning once.  Grill about 4-5 minutes per side

HINT- grill must be HOT when you place the patties on the grill or the chicken will stick, also it helps to freeze the patties for about 10 minutes before adding to the grill

Top patties with cheese and melt cheese

Open each pita, and cut small circles, using a cookie cutter or the rim of a glass, the size should match the size of the patties.  Place patties between pitas and add onion slices and additional BBQ sauce per preference.

Chicken, Mushrooms, Spinach and Herbs (293 Calories)

Chicken, Mushrooms, Spinach and Herbs (293 Calories)
4 Servings

  • 4 chicken breast cut in 1 inch pieces
  • 1 Tbsp minced jarred garlic
  • 1 tbsp parsley
  • 1 tsp oregano
  • 1 tsp basil
  • pepper to taste
  • 1 can (15 oz) diced tomatoes, no salt added
  • 1 bag baby spinach
  • 2 cups sliced mushrooms
  • 1/4 cup Parmesan cheese


Season chicken with pepper to taste.  Spray a large skillet with cooking spray add chicken and cook or over medium heat until cooked through.  Or grill the chicken breast and then chop into 1 inch pieces.

Push chicken to one side of the skillet, spray the other half of the skillet again and cook garlic until fragrant, add remaining ingredients except cheese and stir.  Cook for about 3-4 minutes or until heated through. 

Sprinkle with cheese and serve