Thursday, May 31, 2012

California Burger

1-2 Pounds Ground Lean Turkey
4-5 dashes Worcestershire
1 tsp pepper
1/2 onion finely diced

  • Form Patties
  • Heat Grill to high, spray grill with cooking spray, reduce to low and grill patties
  • While patties are grilling Make the Avocado Relish
2 chopped avocados mashed
1/2 diced small onion
1 minced jalapeno
the juice of 1 lime
3 tablespoons chopped cilantro
pepper to taste

  • Mix all together in a bowl to make the avocado relish
  • When patties are done, place a slice of Monterey Jack on each patty
  • Slice the remaining half of onion into rings
  • Slice a tomato
  • Serve on Whole wheat buns with Avocado Relish, tomato slice and slice of onion

Meatloaf Grilled Burgers ( Tangy Twist)


  • 1 small onion (1/2 sliced into rings, 1/2 diced)
  • 1 pound ground lean turkey 
  • 1/4 cup fresh parlsey chopped
  • 1/2 cup panko breadcrumbs 
  • 1 large egg
  • 1 teaspoon sweet or smoked paprika
  • 1/3 cup ketchup
  • 1/3 cup duck sauce
  •  freshly ground pepper
  • 1 tablespoon extra virgin olive oil 
  • whole wheat buns
Preheat a grill to medium high. Soak the onion rings in a bowl of cold water. Meanwhile, combine the meatloaf mix with the diced onion, parsley, breadcrumbs, egg, paprika, 1 tablespoon each ketchup and duck sauce and 1/2 teaspoon pepper. Gently form into four 1-inch-thick patties; make an indentation in the center of each.
Brush the patties with the olive oil and grill until marked on the bottom, about 6 minutes. Meanwhile, mix the remaining ketchup and duck sauce in a small bowl for brushing; set aside a few tablespoons. Turn the patties, brush with the ketchup mixture and continue grilling until cooked through, about 5 more minutes. Toast the buns, if desired.
Spread the buns with the reserved ketchup mixture. Drain the onion rings. Serve the patties on the buns; top with the onion, lettuce, tomato and pickles

Grilled Tuna Steaks with Pesto Sauce


  • 2  tuna steaks (about 1 pound each)
  • freshly ground black pepper
  • 1/4 cup extra-virgin olive oil
  • 1 tbsp minced jarred garlic
  • 2 cups fresh basil leaves
  • 1/4 cup toasted pine nuts
  • freshly ground black pepper
  • 1/2 cup - 3/4 cup extra-virgin olive oil
  • 1/2 cup grated Parmesan
  • 2 tablespoons lemon juice


Preheat grill to 400 degrees F.
Wash and pat dry the tuna steaks. Season with pepper and brush both sides with olive oil. Place tuna on hot grill and sear each side for 2 minutes for rare. If you prefer well done, cook the tuna an additional 2 to 3 minutes per side. Remove from skillet.
Into the bowl of a food processor, add the garlic, basil leaves, pine nuts, and pepper. Pulse until finely chopped. With the blender still running, slowly pour 1/2 cup of olive oil. Check for a thick, yet smooth consistency, adding more oil if necessary. Transfer to a bowl and stir in 1/2 cup Parmesan.
Slice the tuna across the grain into 1/2-inch thick slices. Place the slices on a plate and drizzle with lemon juice. Serve tuna with pesto.

Saturday, May 26, 2012

Beer Margarita, Low Sugar, Low Calories, (Morona)

2 Corona Light
2 cups water
2 packs Crystal Light Margarita or generic sugar free Limeade packs
1 cup Jose Cuervo
2 large mugs of ice

Blend all but the beer, (it will foam over if you do), then pour beers in and serve

Friday, May 25, 2012

Sun Dried Tomato Chicken Pasta Toss

1 cup Sun Dried Tomato dressing (any brand)
1 lb chicken breast chopped
1 cup finely chopped carrots
1 cup finely chopped red bell pepper
8 oz whole wheat small pasta shells, elbow macaroni or any other small pasta
1 cup 2% shredded Monterey and Colby cheese

Cook pasta according to package directions and drain, reserving about 1/4 cup of cooking liquid
Spray a large skillet with cooking spray and cook chicken, or grill chicken, chop and then add to a sprayed skillet
When chicken is almost cooked through, add vegetables and dressing and bring to light boil stirring frequently until crisp tender
Add pasta and toss well
Add the hot reserved liquid if needed to make additional sauce, stir well
Sprinkle with cheese

Bacon, Ranch Pasta Toss

8 oz whole wheat pasta shells, elbow or any small pasta
1 package turkey bacon reduced sodium
1 cup yogurt ranch (we like Bolthouse) or reduced fat ranch dressing (you can use more if desired)
pepper to taste
4 diced green onions
2 cups frozen peas
1 cup 2% shredded mozzarella or Italian Cheese blend

Cook bacon in a large skillet, remove grease with paper towels, chop bacon
Cook pasta according to package directions and drain
Place bacon, dressing, onions and peas in the skillet and bring to light boil, stirring frequently
add pasta and toss to evenly coat
Sprinkle with cheese

Turkey Bacon Wrapped Asparagus

4 slices tureky bacon low sodium
2 Tbsp. Splenda brown sugar
1 lb. thin fresh asparagus spears, trimmed
cooking spray

Make It

HEAT oven to 400ºF.
PLACE bacon in single layer on paper towel-lined microwaveable plate. Microwave on HIGH 1 to 1-1/2 min. or until bacon starts to cook but is not crisp. Sprinkle with sugar.
DIVIDE asparagus into 4 small bunches. Wrap 1 bacon slice, sugar-sides in, in spiral-fashion around each asparagus bundle. Place on rack of sprayed foil-lined broiler pan.
BAKE 20 to 22 min. or until bacon is crisp and asparagus is crisp-tender.

Cottage Cheese Boats (Optional- Tuna, Cottage Cheese Boats)

4 large tomatoes or 4 bell peppers red, orange or yellow
1 large container 2% cottage cheese
black pepper to taste
Optional - Tuna drained and flaked
Optional - 2-3 Tbsp plain Greek Yogurt
Optional- Spicy mustard

  • Wash tomatoes or peppers, cut off tops and clean out the middle of the tomatoes leaving a thick skin or remove seeds of the peppers
  • Fill with cottage cheese and dash with pepper
  • If using tuna, mix tuna, yogurt and spicy mustard if desired, put the tuna on one half side of the tomatoes or peppers, hold to side with a spoon or fork, and fill the other side with cottage cheese, pepper both sides to taste

Firecracker Burgers

1-2 pounds Lean Ground Turkey
4-8 slices pepper jack cheese
4-5 dashes Worcestershire
a few dashes black pepper
1 jalapeno finely chopped and seeds removed
1/2 onion finely chopped

  • Add all ingredients into a bowl except cheese,  make 8-12 thin  patties (amount will depend on amount of meat used).
  • Top half of the patties with cheese, and place the remaining patties on top and press ends to completely close, make sure no cheese is sticking through.
  • Place in refrigerator for about an hour or the freezer for about 20 minutes (this helps the ground turkey from being too soft and falling apart)
  • Heat Grill to high and spray with cooking spray
  • Grill patties on low and turn half way through
  • Serve on whole wheat buns

Thursday, May 17, 2012

Creamy Chicken Salad

3-4 grilled, baked or slow cooked chicken breast
1/2 - 1 container 15oz-17oz plain Greek yogurt
1-2 cups chopped red or purple grapes
1/4 cup chopped walnuts or slivered almonds
2-3 stalks celery finely chopped
1/2 onion finely chopped
pepper to taste
2 tbsp Splenda
Optional - 1/4 cup Craisins

Let chicken cool, chop and add all ingredients together

Serve on crackers, whole wheat wrap, whole wheat bread or on salad greens

Tuna Salad (low fat, high protein, lots of veggies)

1-2 large cans Albacore Tuna drained
1/2 - 1 15-17 oz plain Greek yogurt
1-2 tbsp spicy mustard
2-3 celery stalks finely chopped
2-3 green onions finely chopped
2-3 sweet baby dill pickles finely chopped
Optional - 1/2 - 1 green bell pepper finely chopped
Optional- 6-8 cherry tomatoes chopped
Optional - 1/2 cucumber peeled and finely chopped

Mix all together, yummmm

Serve on a whole wheat wrap, crackers, whole wheat bread or on salad greens

Wednesday, May 16, 2012

Nutter Butter Pie, No Bake

24 Nutter Butter cookies, crushed into crumbs
5 Tablespoons I Can't Believe It's Not Butter Light, melted
1 cup hot fudge, reduced sugar
8 ounces 1/3 less fat cream cheese, at room temperature
3/4 cup powdered sugar, sifted
1 cup creamy reduced fat peanut butter (not the natural kind)
1 Tablespoon vanilla extract
8 ounces fat free, sugar free whipped topping, defrosted
additional hot fudge, reduced sugar, for drizzling, optional


1. In a medium bowl, combine cookie crumbs and butter. Press the mixture into a pie plate. Drizzle the hot fudge on top and smooth it out. Place in the freezer while you're preparing the filling.
2. In a large bowl, use an electric mixer to mix cream cheese and powdered sugar. Mix in peanut butter and vanilla; beat until smooth. Beat in about 1 cup of the Cool Whip. Set the beaters aside and use a rubber spatula to fold in the rest of the Cool Whip. Keep folding until the mixture is well combined.
3. Spoon the peanut butter filling into the frozen pie crust, smooth the top, and place back into the freezer. Freeze for at least 3 hours, or until set enough to slice easily. Drizzle additional hot fudge on individual slices, if desired.

Garden Grilled Chicken Breast

2 cups fresh parsley

1 Tbsp minced jarred garlic
1-2 chopped sun dried tomatoes (soaked in water for about 5 minutes to soften) or jarred or canned fire roasted red peppers

1 tsp. fresh thyme leaves

1 tsp. lemon zest

1/2 cup Reduced Fat Zesty Italian Dressing (you can use regular if you can not find reduced fat since it is just a marinade)

4 small boneless skinless chicken breast halves

Make It

USE pulse first 5 ingredients in food processor just until coarsely chopped. Add dressing; pulse just until blended.  Pour over chicken in shallow dish; turn to coat both sides of each breast. Refrigerate 30 min. to marinate.
HEAT grill to medium heat, spray grill with cooking spray. Remove chicken from marinade; discard marinade.
GRILL chicken 5 to 7 min. on each side or until done. (time varies depending on thickness of chicken breast)

Tuesday, May 15, 2012

Stacked Burrito

Makes 1 large Stacked Burrito, Serves 2
Double or triple Ingredients when serving the family, or you can just do 2 or 3 layers instead of 4
1 can (16 oz.) fat free refried Beans
1/2 cup  Thick 'N Chunky Medium Salsa
1/2 cup rinsed canned black beans
1 tsp. chili powder
4 whole wheat tortillas (8 inch)
1 cup Shredded Mexican or Sharp Cheddar 2% Cheese
1/2 cup frozen corn, thawed
5 green onions, thinly sliced
1 cup quartered cherry tomatoes
2 Tbsp. plain Greek yogurt

Make It

HEAT oven to 425ºF.
MIX first 4 ingredients until well blended; spread onto tortillas. Place 1 tortilla in 13x9-inch dish sprayed with cooking spray; top with 1/4 each of the cheese, corn and onions. Repeat layers 3 times; cover.
BAKE 25 to 28 min. or until heated through.
TOP with tomatoes and yogurt. Cut into wedges
Optional- top with avocado slices

Garlic Twice Baked Potatoes (low fat)

1 TBSP minced jarred garlic

4 large baking potatoes (2-1/2 lb.)

1 cup plain Greek yogurt

1/2 lb. (8 oz.) VELVEETA 2%, cut into 1/2-inch cubes, divided

1/4 cup Grated Parmesan Cheese

4 slices Turkey Bacon Reduced Sodium, cooked, crumbled

Make It

HEAT oven to 400°F.
CUT Poke potatoes in several places with fork. Bake potatoes 1 hour.
REDUCE oven temperature to 350ºF. Cut small slice off both ends of each potato. Cut potatoes crosswise in half. Scoop out centers, leaving 1/8-inch-thick shells. Place the insides of the potato in medium bowl; mash. Add garlic into bowl with potatoes. Add yogurt, 3/4 of the VELVEETA and Parmesan; beat until fluffy. Spoon into shells,  place in shallow sprayed baking dish.
BAKE 30 min.; top with remaining VELVEETA. Bake 5 min. or until melted. Sprinkle with bacon.

American Reduced Fat Potato Salad (high protein)

1/2 cup plain Greek yogurt
1 Tbsp. yellow mustard ( more if preference is a stronger mustard taste, or until you get used to replacing mayo with yogurt)
1/2 tsp. celery seed
1/8 tsp. pepper
1-1/2 lb. white potatoes (about 5), cooked until soft but not mushy, cooled and cubed
2 hard-cooked eggs, chopped
1 onion, chopped
2 stalks celery, sliced
1/3 cup dill pickle relish
Mix first 4 ingredients in a large bowl, lightly mix remaining ingredients and refrigerate at least 1 hour or overnight.  Stir again before serving.

Monday, May 7, 2012

Easy Spinach Salad

1 pkg. (10 oz.) spinach leaves
2 cups sugar snap peas
2 cups sliced fresh strawberries
1/2 cup dried craisins
1/2 cup thin red onion wedges
1/2 cup Sliced Almonds, toasted
2/3 cup CATALINA Dressing
Optional- serve with 2-3 grilled chicken breast chopped,

Make It

COMBINE all ingredients except dressing in large bowl.
TOSS with dressing just before serving.

Chicken, Spinach, Rice and Almonds

3 thawed chicken breast
pepper to taste
1/2  cup chopped onions
1 Tbsp. extra virgin olive oil
1 pkg. (10 oz.) frozen chopped spinach, thawed, drained
1 pkg. (6 oz.) seasoned long-grain and wild rice pilaf mix
2 cups water
1/3  cup Slivered Almonds, toasted

Make It

Grill chicken breast seasoned with pepper
COOK and stir onions in hot oil in large skillet on medium heat 2 min. or until tender. Add spinach and rice; mix well. Cook 2 min.
ADD water and contents of seasoning packet; stir. Bring to boil; cover. Simmer on medium-low heat 18 to 20 min. or until liquid is absorbed.
STIR in nuts; cook until heated through, stirring occasionally.
Serve chicken over rice mixture

Chicken and Brown Rice Pilaf Loaded with Veggies

3 slices Turkey Bacon Reduced Sodium, chopped
6 small boneless skinless chicken breast halves (1-1/2 lb.)
onion, chopped
1 red pepper, chopped
3/4 lb. fresh sugar snap peas, cut diagonally in half
2 Tbsp. water
3 cups hot cooked long-grain brown rice
2 Tbsp. Grated Parmesan Cheese
3 Tbsp. chopped fresh parsley

Make It

COOK bacon in large nonstick skillet on medium heat 5 min. or until crisp. Remove bacon from skillet; drain on paper towels and chop when cool enough to handle. Discard drippings from skillet.
ADD chicken to skillet; cook 5 to 6 min. on each side or until golden brown on both sides and done. Transfer chicken to plate; cover to keep warm. Add onions and peppers to skillet; cook and stir 3 min. Stir in peas and water; cover. Simmer 4 to 5 min. or until vegetables are crisp-tender. Stir in rice; transfer to serving plate.
TOP with chicken, cheese, parsley and bacon.

Two Layer Strawberry, White Cake

1 pkg. (2-layer size) white cake mix
1 pkg. (3 oz.) sugar free Strawberry Flavor Gelatin
2/3 cup plain Greek yogurt
2/3 cup powdered sugar
1 tub (8 oz.) sugar free, fat free whipped Topping, thawed
1-1/2 cups sliced fresh strawberries

Make It

HEAT oven to 350°F.
Spray and flour 2 (8- or 9-inch) round pans. Prepare cake batter as directed on package; pour half into medium bowl. Add dry gelatin mix; stir until well blended. Spoon half the white batter and half the pink batter, side by side, into each prepared pan; swirl gently with spoon.
BAKE 30 min. Cool 30 min. in pans. Remove to wire racks; cool completely.
MIX sour cream and sugar in medium bowl until well blended. Gently stir in COOL WHIP. Place 1 cake layer on plate; spread top with 1 cup of the whipped topping mixture. Cover with 1 cup berries and remaining cake layer. Frost with remaining whipped topping mixture; top with remaining berries.

Thursday, May 3, 2012

Chocolate Chip Cheesecake

1 cup I Can't Believe It's Not Butter Light or Smart Balance, melted
30 Chocolate Wafer Cookies or you can use Vanilla Wafers

3 pkg. (8 oz. each) 1/3 less fat Cream Cheese, softened

3/4 cup Splenda

1/4 cup Whole Wheat Flour

1/2 cup plain Greek yogurt

1 tsp. vanilla

3 eggs

1 cup miniature semi-sweet chocolate chips

Make It

PREHEAT oven to 325°F if using silver 9-inch pie pan (or to 300°F if using a dark nonstick 9-inch pie pan). Mix wafer crumbs and butter; press firmly onto bottom of pan. Bake 10 minutes.
BEAT cream cheese, sugar and flour in large bowl with electric mixer on medium speed until well blended. Add yogurt and vanilla; mix well. Add eggs, 1 at a time, mixing on low speed after each addition just until blended. Stir in chips; pour over crust.
BAKE 55 minutes or until center is almost set. Run knife or metal spatula around rim of pan to loosen cake; cool before removing rim of pan. Refrigerate 4 hours or overnight. Store leftover cheesecake in refrigerator.

Key Lime Pie

1-1/4 cups crushed pretzels
1/4 cup Splenda
6 Tbsp. I Can't Believe It's Not Butter Light, melted
1 can (14 oz.) sweetened fat free condensed milk
1/2 cup lime juice
1 env. KOOL-AID Lemon Lime Unsweetened Soft Drink Mix
1 tub (8 oz.) whipped topping sugar free, fat free, thawed, divided

Make It

MIX pretzel crumbs, sugar and butter; press onto bottom and up side of 9-inch pie plate. Refrigerate until ready to fill.
MIX next 3 ingredients in large bowl. Whisk in 2-1/2 cups whip topping; pour into crust.
FREEZE 6 hours. Remove from freezer 15 min. before serving; let stand at room temperature until slightly softened. Top with remaining whip topping.

Apple Pie Smoothie

1 cup skim milk, almond milk or soy milk
1 banana
1-2 red apples chopped with skin (any red apple of choice)
1 tsp cinnamon, more if preferred
1/2 - 1 cup low fat vanilla yogurt or apple cinnamon flavored yogurt
Optional- 1 tbsp ground flax seed or wheat germ


If your blender does not create a smooth texture, steam the apples first and refrigerate up to one day before use.  The chopped apples with a few splashes of water in the microwave for 1-2 minutes is a quick fix too.

Tuesday, May 1, 2012

Watermelon, Honeydew, Cantaloupe Protein Smoothie

1 cup of each melon diced
1 cup skim milk, almond milk or soy milk
1 container peach, strawberry or vanilla light yogurt or 1 individual container
1 scoop vanilla protein powder
1 banana
Optional- 1 cup frozen strawberries

Blend all

Carrot Cake Smoothie

1 large carrot washed, (hint, steam ahead of time and store in refrigerator until ready to use)
1 banana
1-2 tsp cinnamon (depending on preference of taste)
Optional- 1/4 tsp Nutmeg
1/2 cup light vanilla yogurt
1 cup skim milk, almond milk or soy milk

Depending on your blender, you may need to make this in a food processor to get the carrot smooth, or you can steam the carrots, store in the refrigerator until ready to use, this will ensure any blender will get it perfectly smooth.
Optional - 1 scoop protein powder

Strawberry, Honey and Almond Smoothie

1 cup frozen strawberries
1 tbsp honey
1 cup skim milk, almond milk or soy milk
1 individual container light vanilla yogurt
1 tbsp chopped almonds or 1 tbsp wheat germ
1 banana

Blend all in a blender

Optional- 1 scoop protein powder

Bambo Skewers Fried Chicken and Dipping Sauce


  • 2 teaspoon(s) paprika, divided
  • 1 teaspoononion powder, divided
  • 1 teaspoon garlic powder, divided
  • 1 cup skim milk
  • 1 1/2 pounds boneless, skinless chicken breast, trimmed
  • 2 cups whole-wheat breadcrumbs or white Japanese-style panko breadcrumbs
  • 2 tablespoons olive oil
  • 2 large egg whites
  • 1 tablespoon Dijon mustard
  • Freshly ground pepper to taste
Dipping Sauce
  • 1/2 Vidalia or other sweet onion, cut into 4 pieces
  • 2 teaspoons cider vinegar
  • 2 tablespoons honey
  • 1 tablespoons Dijon mustard
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup olive oil

  1. To make chicken: Combine 1 teaspoon paprika, and 1/2 teaspoon each onion powder and garlic powder in a large bowl. Add milk and whisk.
  2. Cut chicken lengthwise into about 1-inch-wide strips. Add to the marinade and let stand at room temperature for 30 minutes. 
  3. Combine breadcrumbs, the remaining 1 teaspoon paprika, and 1/2 teaspoon each onion powder and garlic powder in a large shallow dish (a 9- by 13-inch baking dish works well). Add 2 tablespoons oil and toss well to coat. Whisk egg whites and mustard in a second large shallow dish. Season both mixtures with pepper.
  4. Preheat oven to 350 degrees F. Line a rimmed baking sheet with sprayed foil, then set a large wire rack on it. Coat the rack with cooking spray.
  5. Remove the chicken from the marinade, shaking off any excess, and thread onto six 12-inch bamboo skewers, dividing evenly. Dip the chicken into the egg mixture, coating both sides. Place in the breadcrumb mixture one at a time, sprinkle with crumbs to cover, and press so the coating adheres to both sides. Gently shake off any excess crumbs and place the skewers on the prepared rack.
  6. Bake the chicken, turning halfway through, until golden brown and the juices run clear, about 25 minutes.
  7. Meanwhile, prepare the dipping sauce: Place onion in a food processor fitted with a metal blade and process until smooth, stopping to scrape down the sides as needed. Add vinegar, honey, mustard and pepper; process until smooth. With the motor running, add oil through the feed tube in a slow, steady stream until the mixture is thick and well combined. Taste and adjust seasoning with more honey and/or pepper, if desired.
  8. Serve the chicken with the dipping sauce.

Banana Citrus Smoothie

1 banana
1 cup skim, almond or soy vanilla milk
2 Cuties mandarins peeled
1 individual container light yogurt any flavor (we like Yoplait Light)

Place all in a blender

Optional, can also add a scoop of protein powder