Thursday, June 28, 2012

Sweet and Sour Grilled Chicken (about 355 calories for a large piece)

  • 1/2 teaspoon freshly grated orange zest
  • 1/4 cup light orange juice
  • 1/4 cup water
  • 3 tablespoons honey
  • 1 tablespoon cider vinegar, plus 1 teaspoon, divided  
  • 1/4 teaspoon ground coriander
  • 1 teaspoon cornstarch
  • 1/4 cup chopped fresh mint
  • 4-6 chicken breast thawed or 4 split chicken breast, bone in
  • 1/4 teaspoon freshly ground pepper

  1. Preheat grill to medium.
  2. To prepare dipping sauce, combine orange zest, orange juice, water, honey, 1 tablespoon vinegar and coriander in a small saucepan; bring to a boil. Whisk cornstarch and the remaining 1 teaspoon vinegar in a small bowl until smooth. Add to the saucepan and return to a boil, whisking until thickened, 30 seconds to 1 minute. Remove from the heat. Stir in mint.
  3. Sprinkle chicken with pepper to taste.  Spray the grill rack with cooking spray. Grill the chicken. Serve the chicken with the dipping sauce on the side.

Lime-Honey Grilled Chicken about 327 Calories (for a large piece)

Only about 227 calories for half a large breast
  • 6 tablespoons honey
  • 6 tablespoons reduced-sodium soy sauce
  • 2 teaspoons freshly grated lime zest
  • 6 tablespoons lime juice
  • 1 teaspoon crushed red pepper
  • 4  large chicken breast or 8 small chicken breast (thawed)

  1. Mix honey, soy sauce, lime zest, lime juice, and crushed red pepper in a large bowl. Add chicken; stir to coat. Cover and refrigerate for 2 hours, stirring occasionally.
  2. About 20 minutes before you are ready to grill, preheat a gas grill or build a fire in a charcoal grill and let it burn down to medium heat. Spray grates with cooking spray
  3. If using a gas grill, turn down to low. If using a charcoal grill, move the coals to one side. Remove the chicken from the marinade (reserve marinade). Close the lid and roast about 10 minutes.
  4. Meanwhile, place the marinade in a small saucepan over medium-high heat and boil until reduced by about half and thickened to a glaze, 8 to 10 minutes.
  5. Turn the chicken and lightly brush with some of the glaze. Cover and continue roasting, basting once more about halfway through cooking.

Peaches and Cream Smoothie

1 cup skim milk, soy or rice
1 cup sliced, peeled peaches or frozen peaches
1/4 tsp cinnamon or nutmeg, depending on preference or what you have on hand
1 banana
2 heaping tbsp fat free, sugar free whipped topping
Optional- 1 scoop plain or vanilla protein powder

Mix all in a blender except cinnamon or nutmeg, top with cinnamon or nutmeg, lightly stir

If using fresh peaches, add about 5 ice cubes to thicken

Monday, June 25, 2012

Hawaiian Teriyaki Turkey Burger

2 Pounds lean ground turkey
1 can pineapple rings in 100% juice, drained with 1/2 cup juice reserved, place pineapple to the side
1/4 cup teriyaki sauce, reduced sodium
1/4 tsp black pepper
1/2 cups oats
1 tomato sliced
1 onion finely chopped
1/2 tsp ginger (seasoning) or 1 tbsp fresh grated ginger
whole wheat hamburger buns
Light Swiss or Monterrey Jack cheese slices

  1. Mix meat, juice, sauce, pepper, oats and onion, form patties
  2. Heat grill to high, spray grates with cooking spray, add patties to grill and reduce heat to low
  3. Turn once
  4. When done add cheese to melt
Serve on bun with a slice of pineapple and tomato

Sweet Tea, Spiked

Prepared Chrystal Light Lemonade (use a little less water than instructions call for to strengthen the lemon flavor)
Sweet Tea Flavored Vodka (Firefly or other brand)
Splash of diet cola

Shake all with ice in a shaker and pour

Sunday, June 24, 2012

Scrambled Eggs with Grilled Chicken and Feta

Serves 4

  • 8 eggs or 4 eggs and 8 egg whites, or equal egg substitute
  • 1/4 cup Feta Cheese Tomato Basil or Sundried Tomato flavor
  • 1 grilled chicken breast chopped into small pieces (left over from last nights dinner works great)
  • pepper to taste
  • cooking spray
  • 1/4 cup skim milk
  • Optional- Hot Sauce for serving or salsa
  1. In a bowl whisk together eggs, milk, chicken and pepper
  2. Spray a large skillet with cooking spray
  3. Heat the skillet to medium high heat
  4. pour in egg mixture and cook on medium
  5. turn egg mixture, chop with spatula as they cook
  6. when the eggs start to set add cheese until melted and heated through
  7. Optional- serve with salsa or hot sauce

Thursday, June 21, 2012

Garlic Breaded Chicken

4-5 chicken breast thawed
1/2- 1 cup whole wheat bread crumbs (or you can use Italian bread Crumbs and omit Parsley, Oregano and Basil, also you can use wheat germ or half bread crumbs and half wheat germ)
1 tsp parsley
1 tbsp minced jarred garlic
1 tsp oregano
1 tsp basil
1 tsp pepper
1/4 cup shredded 2% sharp cheddar cheese
3 Tbsp  Parmesan Cheese
1 tsp garlic powder
1 cup skim milk or your milk of choice
cooking spray

  • spray a 13 x 9 glass dish with cooking spray
  • pre heat oven to 350
  • Pour milk into a large bowl
  • mix all other ingredients except chicken into a dish
  • coat chicken in milk and then heavily coat in breadcrumb mixture
  • place in glass dish and lightly spray top of chicken
  • cook 40-50 minutes ( less depending on thickness of chicken breast)

Tuesday, June 19, 2012

Fresh Blueberry Stuffed Muffins

  • 1/4 cup Splenda sugar
  • 1/4 cup Splenda brown sugar
  • 1/2 cup whole wheat flour
  • 1/8 teaspoon ground cinnamon
  • 4 tablespoon I Can't Believe It's Not Butter Light or Smart Balance, cold
  • 4 tablespoons I Can't Believe It's Not Butter Light or Smart Balance
  • 5 tablespoons Splenda sugar
  • 1 egg
  • 1 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 cup 1% milk
  • 4 cup (2 pints) blueberries
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon whole wheat flour
  • 3 tablespoons Splenda sugar

  1. To prepare crumble: Combine all ingredients in a large bowl and break apart with fingers. Refrigerate.
  2. To prepare batter: In a medium-size bowl, cream butter and sugar, then mix in egg. Sift together dry ingredients. Add half the dry ingredients to the creamed butter; mix, then add milk; mix, then add remaining dry ingredients; mix just to combine. Refrigerate batter 30 minutes.
  3. To prepare filling: Combine all ingredients in a bowl; stir.
  4. Grease eight muffin tins or soufflé dishes (or one large pie pan). Add 1/4 cup batter to each mold, smoothing mixture with a plastic spatula. Add 1/2 cup blueberries, then top each with crumble. Bake at 350 degrees for 30 to 35 minutes, until top is browned and filling just starts to bubble. Remove from oven and allow to cool 20 minutes.

Teriyaki-Glazed Salmon, About 381 Calories

4 Servings
  • 1 tablespoon sesame seeds
  • 1/2 cup reduced-sodium soy sauce
  • 1/2 cup unsweetened pineapple juice
  • 1 1/2 tablespoons finely chopped fresh ginger
  • 3 tablespoon Splenda brown sugar
  • 1 tbsp garlic
  • 2 strip(s) lemon zest
  • 4 (6-ounce) salmon filets
  • Olive oil for brushing
  • 1/4 teaspoon(s) freshly ground black pepper

  1. Toast sesame seeds in a nonstick skillet over medium heat 2 to 3 minutes, tossing seeds frequently until lightly toasted and fragrant. Remove and cool.
  2. Combine 1/2 cup soy sauce, pineapple juice, ginger, sugar, garlic, and lemon zest in a medium saucepan and bring to a boil. Simmer 10 minutes, or until reduced to 1/2 cup. Remove from heat and stir in toasted sesame seeds; put glaze aside to cool.
  3. Heat grill to medium high and oil the grill rack. Reduce heat to medium - low.  Brush salmon with olive oil and season with pepper. Grill fillets 4-5 minutes. Carefully turn fillets, brush with teriyaki glaze, and continue to grill until flakes easily and is done. 
  4. If you are afraid of the fish flaking and falling through, you can cook it on foil, spray the foil with cooking spray or lightly brush with olive oil

Chipotle Burgers

  • 1 - 2 pounds lean ground turkey
  • 1 1/2 teaspoon ground chipotle chile pepper (use 2 tsp if using 2 pounds of meat)
  • 1/2 onion finely diced
  • A few dashes of Worcestershire Sauce
  • 4 slices (1 oz.) Monterey jack cheese, reduced fat if you can find it
  • 4 whole wheat hamburger buns, split and toasted
  • 1 cup mild or medium salsa

  1. In large bowl, with hand, mix meat, chipotle, sauce and onion until blended, but do not over mix. Shape beef mixture into four.
  2. Heat grill to high, When grill is heated to high, Lightly spray grill grates with cooking spray, and reduce to low and add patties
  3. Turn once while cooking. Top each burger with 1 slice cheese and melt
  4. To serve, place burgers on buns and top with salsa.

BBQ, Blue Cheese Stuffed Burgers with Roasted Red Pepper Sauce

  • pound(s) ground lean turkey
  • 2 tablespoons plus 2 teaspoons Worcestershire sauce
  • 1 tsp and 1/8 divided ground pepper to taste
  • 4 ounce(s) blue cheese (or other soft cheese, such as Brie)
  • 1 cup quick oats
  • Cooking Spray
  • 8 whole wheat buns
  • 2 cups packed baby spinach
  • 2 tomatoes, cut into 8 slices
  • 1/2 sliced onion (in rings)
  • Sautéed mushrooms (Optional) (sautee in a sprayed skillet or wrap in foil and cook on the grill for about 5 minutes or until heated through and softened)
  • 2 tbsp Grainy mustard

Roasted Red-Pepper Sauce:
  • 1 cup plain Greek yogurt
  • 1 jar rinsed and drained roasted red peppers (about 12 ounces)
  • 1/2 teaspoon white wine vinegar
  • 1/8 teaspoon ground pepper
  • 1/4- 1/2 onion (depending on preference)

  1. Heat grill to high. In a large bowl, gently fold together meat, Worcestershire sauce, oats, grainy brown mustard and 1 teaspoon pepper. Form into 8 equal-size patties.
  2. Shape cheese into 8 equal-size disks. Press a small indentation in the center of each meat mound. Place cheese in well; wrap meat around cheese, pinching to seal and reform patties ensuring that none of the cheese is exposed.
  3. Lightly spray grill grates. Place burgers on grill and reduce to low; cover. Cook until grill marks are visible on first side, 4 to 6 minutes. Turn burgers with a spatula; cook until done.
  4. To serve, layer bottom of buns with spinach, burgers, tomato, onion and mushrooms, if using, dividing evenly. Spread top bun with roasted red-pepper sauce, as desired.
  5. To make Roasted Red-Pepper Sauce: In a food processor, combine all ingredients and puree until evenly colored and almost smooth. Refrigerate, covered, if not using immediately. It is good to make it ahead of time as it will thicken in the refrigerator.

Optional-  It is really good with grill corn on the cob and the Roasted Red-Pepper Sauce is great on the corn too.

Barbecue Chicken Burritos, About 353 Calories

4 Servings
  • 1 (2-pound) roasted chicken, skin discarded, meat removed from bones and shredded
  • 1/2 cup prepared barbecue sauce
  • 1 cup canned black beans, rinsed
  • 1/2 cup frozen corn, thawed
  • 1/4 cup plain Greek yogurt
  • 4 piecess romaine lettuce
  • 4 (10-inch) whole-wheat tortillas
  • 2 limes, cut in wedges

  1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and yogurt; stir to combine. Cook until hot, 4 to 5 minutes.
  2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

Friday, June 15, 2012

Cobb Scrambled Eggs

  • 6 eggs
  • 1/8 teaspoon black pepper
  • 1 avocado, cut into chunks (see Tip)
  • 1/2 cup chopped cooked chicken
  • 2 slices turkey bacon reduced sodium, crisp-cooked and crumbled
  • 1/4 cup crumbled blue cheese
  • 1/4 cup chopped green onions
1. In a medium bowl, beat eggs with pepper. Coat a skillet with cooking spray and heat over medium-high heat. Add eggs to skillet and scramble, stirring occasionally, until set.

2. Reduce heat to low and top eggs with avocado, turkey, bacon, blue cheese and onions; cover and let sit 2 to 3 minutes, or until heated through.

Chunky Homemake Apple Sauce

  • 8 apples, peeled, cored, and cut into thin slices
  • 3/4 cup apple juice, no sugar added
  • 1/2 cup packed Splenda brown sugar
  • 1 cinnamon stick
  1. In a soup pot, combine all ingredients. Bring to a boil over medium-high heat.
  2. Reduce heat to medium-low, cover, and  simmer for 50 to 60 minutes, or until desired texture, stirring occasionally.
  3. Remove cinnamon stick. Mash with a fork if needed, Allow applesauce to cool then cover and chill until ready to serve

Apple Nut Muffins

  • 2 cups whole wheat flour
  • 1/2 cup Splenda sugar
  • 3 teaspoons baking powder
  • 1 1/2 teaspoons ground cinnamon, divided
  • 2 eggs
  • 3/4 cup skim milk
  • 1 medium apple, peeled, cored, and finely chopped (about 1 cup)
  • 6 tablespoons I Can't Belive It's Not Butter Light, melted or Smart Balance
  • 1/3 cup chopped walnuts
  • 1/4 cup packed Splenda brown sugar
  1. Preheat oven to 375 degree F. Coat a 12-cup muffin pan with cooking spray.
  2. In a large bowl, combine flour, sugar, baking powder, 1 teaspoon and cinnamon; mix well.
  3. In another large bowl, beat eggs with milk. Stir in chopped apple and melted butter. Add apple mixture to flour mixture and stir just until moistened. (Batter will be very stiff.) Fill muffin cups 2/3 full with batter, distributing evenly.
  4. Combine walnuts, brown sugar, and remaining 1/2 teaspoon cinnamon; mix well. Sprinkle nut mixture evenly over batter.
  5. Bake 20 to 25 minutes, or until a wooden toothpick inserted in center comes out clean. Immediately remove from muffin pan. Serve warm

Meatloaf Packed with Veggies

  • 2 pounds lean ground Turkey
  • 1 (8-1/4-ounce) can julienne carrots, drained
  • 1 (13-1/2-ounce) can mushroom stems and pieces, drained
  • 1 can diced tomatoes no salt added, drained
  • 1/2 cup cornflake crumbs or quick oats
  • 1 tablespoon dried minced onion
  • 1/2 cup egg substitute or equal egg whites
  • 1/2 teaspoon black pepper
  • 3 tablespoons ketchup

  1. Preheat oven to 350 degrees F. Coat a 5- x 9-inch loaf pan with cooking spray .
  2. In a large bowl, combine ground beef, carrots, mushrooms, tomatoes, cornflake crumbs, minced onion, egg substitute, and pepper; mix well. Place in loaf pan and spread ketchup evenly over top.
  3. Bake 1-1/2 hours, or until no pink remains. Allow to sit 5 minutes. Pour off excess liquid, if any, then slice and serve.

Stacked Taco Salad

  • 1 pound extra-lean ground turkey
  • 1 (1.25-ounce) package dry taco seasoning mix, reduced sodium
  • 1 head iceberg lettuce, chopped (about 8 cups)
  • 3/4 cup (3 ounces) reduced-fat shredded Cheddar cheese
  • 1 (16-ounce) can kidney beans, rinsed and drained
  • 2 large tomatoes, diced (about 2 cups)
  • 1 (8-ounce) bag baked Doritos or any Baked Nacho chip, crushed
  • 1 cup (8 ounces) sweet-and-spicy low-fat French salad  dressing
  • Optional- plain Greek yogurt for serving
  1. In a medium skillet, brown ground turkey with taco seasoning mix, stirring to break up the meat; drain and cool.
  2. In a large glass trifle or other serving bowl, layer half the lettuce then half the cheese, beans, turkey mixture, and tomatoes. Repeat layers then top with crushed tortilla chips.
  3. Just before serving, drizzle with dressing and toss to coat ingredients well.

Caesar Turkey Burgers

  • 1 1/2 pounds ground turkey
  • 1/2 cup shredded Parmesan cheese
  • 1/4 cup dry whole wheat seasoned stuffing mix
  • 1/2 cup light creamy Caesar dressing, divided
  • 1 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 6 romaine lettuce leaves
  • 1 onion sliced into rings
  • 6 whole wheat hamburger buns
  1. Preheat grill to medium-high heat.
  2. In a large bowl, combine turkey, Parmesan cheese, stuffing mix, 1/4 cup Caesar dressing, the garlic powder, and pepper; mix well. Form mixture into 6 equal patties.
  3. Grill burgers 8 to 12 minutes, or until no longer pink in center, turning halfway through grilling.
  4. Place lettuce, onion ring and burgers on buns and top with remaining Caesar dressing. Serve immediately

Artichoke and Shrimp Pasta Salad

  • 1 (12-ounce) package whole wheat small pasta shells or any small pasta will work
  • 1 (16-ounce) bottle light creamy Italian dressing
  • 1 teaspoon dried dillweed
  • 2 (14-ounce) cans artichoke hearts, drained, rinsed and quartered
  • 1 (10-ounce) package frozen, pre cooked- petite shrimp thawed and drained
  • 1 large tomato chopped or a handful of grape, cherub or cherry tomatoes
  • 1 (2 ¼-ounce) can sliced black olives, drained
  1. Cook pasta according to package directions; drain, rinse, drain again and set aside to cool.
  2. In a large bowl, combine dressing and dillweed. Add pasta and remaining ingredients and toss until thoroughly combined. Cover and chill for at least 2 hours before serving.

Wednesday, June 13, 2012

Meat Loaf and Mashed Potato Casserole

  • 1 pound lean ground turkey
  • 1/3 cup whole wheat or whole grain saltine cracker crumbs (about 8 crackers) or 1/3 cup whole wheat bread crumbs
  • 1 onion, finely chopped
  • 1 egg, lightly beaten
  • 1 tablespoon chili powder
  • servings warm instant mashed potatoes prepared according to package directions substitute butter with I Can't Believe It's Not Butter Light or Smart Balance
  • 1 cup frozen corn, thawed in a strainer under hot water
  • 6 scallions, thinly sliced
  • 1/2 cup 2% shredded Cheddar cheese
  1. Preheat oven to 375 degrees F. Coat ab 8-inch square baking dish with cooking spray
  2. In a large bowl, combine ground beef, cracker crumbs, onion, egg and chili powder; mix well. Press mixture into prepared baking dish and bake 25 to 30 minutes, or until juices run clear. Drain off excess liquid.
  3. Combine prepared potatoes, corn and scallions. Spread over meat loaf. Sprinkle cheese evenly over top. 
  4. Bake an additional 8 to 10 minutes, or until cheese has melted and top has begun to brown.

Cheeseburger Bake

  • 1 1/2 pounds lean ground turkey
  • 1 1/2 teaspoons onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1/3 cup ketchup
  • 1 1/2 cups (6 ounces) finely shredded 2% sharp Cheddar cheese
  • 1 (7-1/2-ounce) package biscuits (10 biscuits)
  • optional- chopped or shredded onion, spinach, bell peppers, green beens, squash or zucchini
  1. Preheat oven to 450 degrees F. Coat an 8-inch square baking dish with cooking spray.
  2. In a large skillet, brown ground turkey with onion powder, garlic powder, and pepper over high heat, (add any optional ingredients), stirring to break up the beef. Drain off any fat then add the ketchup and cheese; mix well and pour into prepared baking dish.
  3. Place biscuits over top and bake 8 to 10 minutes, or until biscuits are golden and cooked through. Test the bottom side of a biscuit in the middle of the casserole to make sure it cooked through.

Thursday, June 7, 2012

Lobster Dip

  • 8 ounces (1/2 pound) lobster meat, chopped
  • 1 (8-ounce) package 1/3 less fat cream cheese
  • 1/2 cup plain Greek yogurt
  • 1 teaspoon jarred minced garlic
  • 1 teaspoon minced onion
  • 1 teaspoon honey mustard
  1. In a large bowl, combine all ingredients.
  2. Refrigerate until ready to serve
Great on pretzel chips, Hawaiin bread, whole wheat crackers or Triscuts

Pineapple Fruit Dip

  • 1 (8-ounce) can crushed pineapple in its own juice, undrained
  • 1 (4-serving) package instant coconut-cream pudding mix
  • 1/4 cup skim milk (the original recipe before made over called for 3/4 cup milk, but it was too runny, so start with 1/4 cup milk and if more is needed as it sets in the refrigerator add 1 tbsp at a time and stir until desired consistency)
  • 1/2 cup plain Greek Yogurt 
  • Optional- few dashes of Cinnamon
  • Optional- Splenda to taste
  1. In a blender or food processor, combine all ingredients; blend 30 seconds.
  2. Transfer mixture to a small bowl, cover, and refrigerate for several hours or overnight.

Easy Guacamole

  • 2 large ripe avocados, halved, pitted and peeled
  • 1/4 cup salsa
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon garlic powder
  • white pepper to taste

  1. In a medium bowl mash the avocados with a fork until chunky.
  2. Add remaining ingredients; mix well. Serve, or cover and chill until ready to serve.

Cucumber Dill Dip

  • 2 cups plain Greek yogurt
  • 1 (8-ounce) package 1/3 less fat cream cheese, softened
  • 1 medium cucumber, peeled, seeded, and chopped
  • 1 tablespoon chopped fresh parsley
  • 1 cup chopped scallions (green onions)
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon finely chopped fresh dill or 1/2 teaspoon dried dill weed
  • 1/4 teaspoon white pepper
  1. Place all ingredients in a food processor or blender jar; process until almost smooth.
  2. Pour into a bowl, cover, and chill for 2 hours
Great with carrots, celery, bell peppers, triscuts, wheat thins, pita chips or pretzel chips or as a sandwich spread 

Six Layer Dip

  • 1 (16-ounce) can refried beans Fat Free
  • 2 ripe Avocados, peeled and  mashed
  • 1-2 tsp lime juice (add 1 tsp at a time)
  • 1/4 onion finely chopped
  • 1 (15-17-ounce) plain Greek yogurt
  • 1 (1 ¼-ounce) package dry taco seasoning mix reduced sodium
  • 2 cups (8 ounces) shredded 2% Mexican cheese blend
  • 1 medium-sized ripe tomato, chopped
  • 4 scallions (green onions), thinly sliced
  1. Spread refried beans over a 12-inch round serving platter
  2. Mix in a separate bowl, avocado, onions and lime juice,  then spread guacamole over beans.
  3. In a medium bowl, combine yogurt and taco seasoning; mix well then spread over guacamole. Sprinkle with cheese then the tomato, followed by the scallions. Serve immediately, or cover and chill until ready to serve.

Veggie and Chip Dip

  • 1 (15- to 19-ounce) can garbanzo beans (chick peas), drained and ½ cup liquid reserved
  • 1/2 cup plain Greek yogurt
  • 1 envelope (1 ounce) onion soup mix
  • 1 tablespoon fresh chopped parsley
  1. In a blender or food processor purée the chick peas and 1/2 cup liquid until smooth and creamy.
  2. In a  medium size bowl combine remaining ingredients. Add pureed chick peas and mix well with a spoon. Serve immediately or store in the refrigerator in an airtight container until ready to use.
Great with carrot, celery or bell peppers or pretzel chips, triscuts, wheat thins, pita chips or pretzels

Saturday, June 2, 2012

Skillet Broccoli, Cheese, Noodles and Chicken (Like Momma Used to Make Without the Guilt)

  • 8 ounce whole-wheat egg noodles
  • 1 can (14-ounce) reduced-sodium chicken broth
  • 1 pound boneless, skinless chicken breasts, trimmed, cut into 3/4-inch pieces
  • 1 package (14- to 16-ounce) frozen broccoli florets, thawed
  • 1 1/2 cup skim milk
  • 1/2 cup plain Greek yogurt
  • 3 tablespoon whole wheat flour
  • 1 1/2 teaspoon dry mustard
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon freshly ground pepper
  • 1 1/2 cup 2% shredded Colby-Jack or Cheddar cheese

  1. Place noodles in a large skillet. Pour broth over the noodles. Layer chicken, then broccoli over the noodles.
  2. Whisk milk, yogurt, flour, dry mustard, garlic powder,  and pepper in a medium bowl.  Pour over the broccoli.
  3. Bring to a simmer over medium-high heat. Reduce heat to maintain a simmer, cover and cook, stirring once or twice, until the noodles and chicken are cooked through, 15 to 18 minutes.
  4. Meanwhile, position rack in upper third of oven; preheat broiler.
  5. When the casserole is done, sprinkle cheese on top and broil until lightly browned, about 3 minutes.

Grilled Fajitas (Very Low Fat)

3 chicken breast or flank steak
1 tbsp and 1 tsp Lemon Pepper
1 tsp Mrs. Dash salt free chicken seasoning
cooking spray
1 red bell pepper sliced into strips
1/2 onion sliced into rings
1 green bell pepper sliced into strips
1 cup frozen corn
1 can rinsed and drained black beans
whole wheat wraps
shredded lettuce
1 tomato chopped
Plain Greek yogurt
Avocado chopped
2% Shredded Cheddar

  • Heat grill to high, spray with cooking spray and set grill on low heat
  • Season meat with 1 tbsp lemon pepper and Mrs. Dash, grill meat, ( HINT- if using flank steak it will grill in minutes per side, you have to watch it to not over cook it).
  • Place peppers, onions, beans and corn on foil and season with 1 tsp Lemon Pepper or more if you prefer, then wrap tightly in foil, I use two layers so it does not leak, (HINT- Timing will be less than the chicken breast and more than the flank steak)
  • Slice meat in strips
  • Serve meat and veggies over wraps with lettuce, tomato, salsa, yogurt, cheese and avocado slices