Tuesday, July 31, 2012

Early Morning Pizza

  • 1 tablespoon I Can't Believe It's Not Butter Light or Smart Balance
  • 3 eggs and 6 egg whites, beaten
  • 1 (12-inch) prepared pizza shell
  • 1/3 cup turkey bacon reduced sodium cooked crisp and crumbled
  • slices 2% American cheese, cut into 1/2-inch strips
  • 1 green bell pepper rinsed, seeded and chopped
  1. Preheat oven to 450 degrees F. In a large skillet melt butter over medium-low heat. Add eggs and scramble until firm.
  2. Place pizza shell on a pizza pan, spoon scrambled eggs over the top and sprinkle with bacon and bell pepper.
  3. Place strips of cheese over bacon and bake 7 to 8 minutes, or until crust is crisp and brown. Slice and serve.

Read more at http://www.mrfood.com/Misc-Breakfast-Recipes/Morning-Pizza-820/ct/1#DE5ubj6JMcHkOJ52.99

Breakfast Pizza

  • 1 (14-ounce) package prebaked Italian pizza bread shell
  • 1 cup 2% shredded gourmet three-cheese blend OR if you can not find 2% three-cheese blend, use 1/2 cup 2% Colby and 1/2 cup 2% Mozzarella
  • 8 turkey bacon reduced sodium slices, cooked and crumbled
  • 2 large eggs
  • 1/2 cup skim milk
Optional- 1/2 chopped onion, seeded bell pepper any color or jarred fire roasted peppers drained rinsed and chopped.  You can use one of these or all three.
  1. Preheat oven to 400 degrees F. Place bread shell on baking sheet on a sprayed baking sheet and sprinkle with shredded cheese and bacon.
  2. Whisk together eggs and milk until well blended; pour over center of bread shell. If using veggies, add now.  Bake 12 to 15 minutes or until egg mixture is set and cheese is golden. Cut into wedges, and serve immediately

Monday, July 30, 2012

Grilled Garlic Shrimp in Foil

1/4 cup I Can't Believe It's Not Butter Light or Smart Balance
1 cup chopped fresh parsley
2 garlic cloves
pepper to taste
juice of 1 lemon
1 pound unpeeled large shrimp
pinch of red pepper flakes
Cooking spray


Mix 1/4 cup I Can't Belive It's Not Butter Light or Smart Balance, 1 cup chopped parsley, 2 chopped garlic cloves, and pepper. Toss with the juice of 1 lemon, 1 pound unpeeled large shrimp and a big pinch of red pepper flakes. Spray inside of foil packets with cooking spray.  Divide between 2 foil packets. Grill over high heat, 8 minutes.

Pumpkin Pie Parfait

  • 13 gingersnaps, chocolate wafers or graham crackers
  • 1 tablespoon I Can't Believe It's Not Butter Light or Smart Balance, melted
  • 3/4 cup plus 1 tablespoon confectioners' sugar
  • 1/2 cup canned pure pumpkin
  • 2 1/2 teaspoons bourbon
  • Pinch of freshly grated nutmeg
  • 1/2 cup white chocolate chips
  • 2 cups cold fat free half and half


Put 7 cookies in a resealable plastic bag and crush into crumbs with a heavy pan. Brush the bottoms and about 1 inch up the sides of 6 parfait glasses with the butter. Add a spoonful of crumbs to each and roll them around the insides of the glasses; pour out the excess crumbs and reserve for topping. Refrigerate the prepared glasses.

Put 3/4 cup confectioners' sugar, the pumpkin, 1 1/2 teaspoons bourbon and the nutmeg in a food processor/   Pulse until smooth, about 1 minute.

Put the white chocolate chips in a microwave-safe bowl and microwave at 50% power until melted, about 1 minute, stirring halfway. Add to the pumpkin mixture and process until combined. Transfer to a large bowl.

Beat 1 /12 cups cream in a bowl with a mixer until soft peaks form; fold into the pumpkin mixture until smooth. Divide among the prepared glasses and refrigerate until ready to serve.

Beat the remaining 1/2 cup cream with a mixer until foamy. Add the remaining 1 tablespoon confectioners' sugar and 1 teaspoon bourbon and beat until soft peaks form. Top the parfaits with the whipped cream, reserved cookie crumbs and the remaining 6 cookies.

Chocolate Angel Food Cake Parfait

  • 1 cup very cold fat free half and half 
  • 3 tablespoons Splenda sugar
  • 3 tablespoons cocoa powder
  • 1 teaspoon vanilla extract
  • 1 store-bought chocolate angel food cake, cut into cubes
  • 1/4 cup framboise (raspberry liqueur)
  • 1 pint fresh raspberries
  • Grated bittersweet chocolate


Using a hand held mixer, beat together the cream, sugar, cocoa powder and vanilla until stiff peaks form, keep cold.
Place a few cubes of the angel food cake in the bottom of 4 parfait glasses and drizzle with 1 teaspoon of framboise. Top with a few tablespoons of the chocolate cream, a few tablespoons of raspberries and a grated chocolate. Repeat to make 4 layers ending with chocolate cream. Garnish with a few raspberries and grated chocolate.

Mango Granola Flavored with Agave Served with Greek Yogurt

  • 1/4 cup olive oil oil
  • 1/4 cup agave syrup
  • 1/4 cup honey
  • 1 teaspoon ground cinnamon
  • 2 tablespoons Splenda brown sugar
  • 1 teaspoon vanilla extract
  • 3 cups old-fashioned rolled oats (not instant)
  • 3/4 cup slivered almonds
  • 1/2 cup raw sunflower seeds
  • 1/2 cup raw pumpkin seeds
  • 2 tablespoons flax seeds
  • 2 tablespoons wheat germ
  • 1 cup diced dried mango
  • 1 pint 2% Greek yogurt


Preheat the oven to 325 degrees F. Line a rimmed baking sheet with parchment paper.
Mix the olive oil, agave syrup, honey, cinnamon, Splenda brown sugar and vanilla extract in a small bowl until smooth. Combine the oats, almonds, sunflower seeds, pumpkin seeds, flax seeds and wheat germ in a large bowl. Add the wet mixture to the dry mixture and stir, making sure everything is evenly coated. Spread the mixture evenly on the prepared baking sheet; bake, stirring occasionally, until golden brown and crisp, 25 to 30 minutes.
Remove the granola from the oven and let cool slightly, then break into clumps while still warm. Let cool completely, then toss with the dried mango in a bowl. Serve with the yogurt. Store leftover granola in an airtight container in a cool place.

Sunday, July 22, 2012

Philly Burger


2 pounds lean ground turkey
3/4 cup oats
3 tbsp worcestershire sauce
2 tsp pepper
1/2 onion diced
1,2 green bell pepper cut into strip
1 jar roasted red peppers drained and rinsed
1.2 onion cut into rings
provolone cheese slices


1. Combine first 5 ingredients and form patties
2. heat grill to high, then reduce to low hear
3. wrap onion rings, peppers and bell peppers in foil and place on the grill, turn 1 time half way through cooking patties
4. place patties on the grill, turn 1 time half way through grilling
5. right before removing patties, place 1 slice of provolone on each patty
6. Serve patties on whole wheat buns with onion and pepper mixture

BLT Pasta Salad

  • 12 ounces whole wheat corkscrew-shaped pasta or other small pasta
  • 1/2 cup skim milk
  • 12 slices  reduced sodium turkey bacon
  • 3 medium ripe tomatoes, cut into chunks
  • 1 tablespoon chopped fresh thyme
  • 1 clove garlic, minced
  • freshly ground pepper
  • 3/4 cup plain Greek yogurt
  • 4 tablespoons chopped chives
  • 5 heads Bibb lettuce, quartered, or 5 cups chopped romaine hearts


Cook the pasta in a large pot of boiling water as the label directs. Drain and toss with the milk in a large bowl; set aside.
Meanwhile, cook the bacon in a large skillet over medium-high heat until crisp. Drain on paper towels. Discard all but 3 tablespoons drippings from the pan. Add the tomatoes, thyme and garlic to the pan and toss until warmed through; season with pepper. Crumble the bacon into bite-size pieces; set aside 1/4 cup for garnish. Toss the remaining bacon and the tomato mixture with the pasta.
Mix the yogurt and 3 tablespoons chives with the pasta until evenly combined. Season with pepper. Add the lettuce; toss again to coat. Garnish with the reserved bacon and the remaining 1 tablespoon chives. Serve at room temperature.

Thursday, July 19, 2012

Courtney's Salt Free Seasoned Grilled Veggies

1 large zucchini
1 large yellow squash
1 red bell pepper (any color will work)
1 green bell pepper
1 red onion
Mrs. Dash Extra Spicy Blend (any blend will work)
cooking spray

wash and slice all veggies in thick slices so they do not fall through the grill
spray with cooking spray
sprinkle with Mrs. Dash (you can be heavy on the seasoning as it is sodium free)
sprinkle with pepper

Heat grill on high heat, spray with cooking spray, reduce to low, add vegetables and grill about 5 mintues and turn, grill until tender crisp (about 5 more minutes)

Tuesday, July 17, 2012

Crab Lettuce Wraps

  • 1/2 cup Greek yogurt
  • 2 teaspoons ground mustard
  • 1 teaspoon Worcestershire sauce
  • 1/4 teaspoon finely grated lemon zest
  • 1 pound jumbo crabmeat, picked through to remove any bits of shell and cartilage , or imatation if allergic or for easier prep.
  • 2 medium Roma tomatoes, cored, seeded and chopped (about 2/3 cup)
  • 1 firm, ripe avocado, diced
  • pepper to taste
  • 4 to 6 small Boston lettuce leaves, full sections of iceburg lettuce or Bib lettuce
  • Lemon wedges, for garnish


1. Whisk together the yogurt, mustard, Worcestershire and lemon zest in a medium bowl. Set aside half of the mustard sauce in a small bowl for topping the cocktail.
2. Gently toss the crab, 1/2 cup of the tomatoes and the avocado with the remaining sauce. Season with pepper
3. Arrange the lettuce leaves on a platter and place the crab salad on top. Garnish with a dollop of the reserved sauce, the remaining tomatoes.  Roll the lettuce and serve with lemon wedges.

For parties, serve lettuce in martini glasses and place the crab mixture and sauce on top and serve with lemon wedge.

Zucchini Bread

Makes 2 full loaf pans
  • 1 cup all-purpose flour
  • 2 1/4 Whole wheat flour
  • 1 teaspoon ground nutmeg
  • 2 teaspoons baking soda
  • 1 teaspoon ground cinnamon
  • 3 cups Splenda
  • 1 cup extra virgin olive oil
  • 2 eggs and 4 egg whites, beaten
  • 1/3 cup water
  • 2 cups grated zucchini
  • 1 teaspoon lemon juice
  • 1 cup chopped walnuts or pecans


Preheat oven to 350 degrees F. In a large bowl, combine flour, nutmeg, baking soda, cinnamon and sugar. In a separate bowl, combine oil, eggs, water, zucchini and lemon juice. Mix wet ingredients into dry, add nuts and fold in. Bake in 2 standard loaf pans, sprayed with nonstick spray, for 1 hour, or until a tester comes out clean.

Friday, July 13, 2012

Macaroni Salad without the Guilt

  • 2 cups whole wheat elbow macaroni, cooked, rinsed, and drained
  • 1/3 cup diced celery
  • 1/4 cup minced red onion, soaked in cold water for 5 minutes, drained
  • 1 tablespoon minced flat-leaf parsley
  • 1/2 cup diced vine-ripened tomato, drain excess liquid well after chopping or salad will be runny
  • 1/2 cup plain Greek yogurt (to replace 1/2 cup mayo) and 3 Tbsp (to replace use of 3 Tbsp of sour cream)
  • 3/4 teaspoon dry mustard
  • 1 1/2 teaspoons Splenda
  • 1 1/2 tablespoons cider vinegar
  • 3 tablespoons plain Greek yogurt
  • Freshly ground black pepper


In a large bowl combine the macaroni, celery, onion, parsley and tomato. In a small bowl, whisk together the yogurt, mustard, sugar and vinegar. Pour the dressing over the salad and stir to combine. Season with pepper to taste. Serve. Store covered in the refrigerator, for up to 3 days.

Buffalo Chicken Salad

Serves 4

  • 2 (8-ounce) boneless, skinless chicken breast halves
  • 2 tablespoons hot sauce, plus more to taste
  • 2 teaspoons olive oil
  • 2 hearts Romaine, cut into 1-inch strips (about 8 cups)
  • 4 celery stalks, thinly sliced
  • 2 carrots, coarsely grated
  • 2 scallions, green part only, sliced
  • 1/2 cup Yogurt Blue Cheese Dressing or favorite Blue Cheese Dressing


Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once.
In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. If desired serve with extra hot sauce.

Zucchini and Chicken Alfredo

Serves 4

  • 3 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • 2 zucchini, thinly sliced into half-moons
  • 4 4-ounce thin skinless, boneless chicken breasts
  • Freshly ground pepper
  • 12 ounces fettuccine (whole wheat)
  • 1 tablespoon whole wheat flour
  • 1 cup cold low-fat milk (1%)
  • 1/2 cup evaporated nonfat milk
  • 3/4 cup freshly grated parmesan cheese
  • 1/4 cup chopped fresh parsley

  • Directions

    Bring a large pot of water to a boil. Heat 1 tablespoon olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.
    Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.
    Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 cup cooking water; return the pasta to the pot.
    Meanwhile, whisk the flour and low-fat milk in a bowl. Place the remaining 1 clove garlicand 1 tablespoon oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk and the cheese; stir to melt, 1 minute.
    Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water..

    Oven Fried Chicken

    Serves 6
    • 1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
    • 2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
    • 2 tablespoons sesame seeds
    • 3/4 teaspoon cayenne pepper
    • 1/2 teaspoon garlic powder
    • 2 egg whites
    • 1 cup lowfat, plain yogurt or Greek yogurt
    • 1 tablespoon Dijon mustard
    • Olive oil cooking spray
    • 6 medium sized skinless chicken breasts thawed and patted dry

    Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.
    Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.
    In a large bowl, combine egg whites, yogurt and Dijon mustard. Add the chicken pieces and coat thoroughly with the yogurt mixture.
    One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.
    Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.

    Grown Up Grilled Cheese, But The Kids Will Love It Too

    Serves 2
    • 4 slices whole grain or whole wheat
    • 1 ball (1 pound) fresh mozzarella, cut into 1/4-inch slices
    • 2 plum tomatoes, cut into thick slices
    • 1 cup fresh basil pesto, recipe follows
    • freshly ground black pepper
    • Extra-virgin olive oil

    Basil pesto:

    • 1/2 cup pine nuts
    • 2 cups fresh basil leaves
    • 1 cup fresh Italian parsley leaves
    • 1/2 cup Parmesan or Romano
    • 2 garlic cloves
    • 1/2 cup extra-virgin olive oil
    To make pesto:


    Toast pine nuts in a skillet over medium heat until fragrant, about 5 minutes. Combine pesto ingredients in a food processor and pulse until well combined but still rough-textured. If you have a panini press, turn it on to warm up; otherwise, set a cast iron skillet over medium heat. Assemble sandwich by smearing insides of bread slices with pesto. Arrange a layer of sliced tomato and season with a few turns of fresh pepper. Layer the mozzarella slices over the top and then place another piece of bread on top to make the sandwich. Drizzle olive oil over skillet's surface and place sandwiches on the hot skillet or panini press. If using a skillet, place another heavy skillet over the top to form a "press". Turn after 2 to 3 minutes and replace weight. The sandwich is ready when golden brown and mozzarella has melted around the edges.

    Friday, July 6, 2012

    Morning Berry Smoothie (lots of Vitamin C and Antioxidants)

    • 1 1/4 cup light orange juice
    • 1 banana
    • 1 1/4 cup(s) frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
    • 1/2 cup(s) low-fat silken tofu, or low-fat plain or vanilla yogurt
    • 1 tablespoon Splenda
    • Optional- 1 scoop any protein powder

    1. Combine orange juice, banana, berries, tofu (or yogurt)  and Splenda, if using, in a blender; cover and blend until creamy. Serve immediately.

    Banana Cocoa Smoothie

    • 1 banana
    • 1/2 cup light plain or vanilla yogurt
    • 1/2 cup light soy milk (plain or vanilla soy milk, or substitute skim milk)
    • 2 tablespoons unsweetened cocoa powder
    • 1 tablespoon honey

    1. Slice banana and freeze until firm. Blend yogurt, soy milk, cocoa and honey in a blender until smooth. add the banana slices and blend until smooth.

    Citrus Berry Smoothie

    • 1 1/4 cup fresh berries
    • 3/4 cup low-fat plain yogurt or light vanilla
    • 1/2 cup light orange juice
    • 2 tablespoons nonfat dry milk
    • 1 tablespoon toasted wheat germ
    • 1 tablespoon honey
    • 1/2 teaspoon vanilla extract
    • Optional- 1 scoop protein powder of choice

    1. Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth

    Lemon and Oregano Grilled Chicken (very low fat)

    • 1 tablespoon(s) grated lemon zest
    • 1/3 cup(s) freshly squeezed lemon juice (from 2 lemons)
    • 1/4 cup(s) finely chopped fresh oregano (or 1 tablespoon dried)
    • 2 tablespoon(s) olive oil, plus more for grates
    • Coarse ground pepper
    • 4-5 chicken breast 
    • 4 lemons, halved crosswise

    1. Make marinade: In a small bowl, whisk together lemon zest and juice, oregano, oil, and 1 teaspoon pepper. Divide marinade between 2 large resealable plastic bags. Place 2 chicken halves in each bag; shake to coat. Let marinate at room temperature 30 minutes, turning bags occasionally.
    2. Preheat grill to medium; lightly oil grates. Remove chicken from marinade, and pat dry with paper towels. Place chicken, on grill. Cover and cook, until lightly browned, about 5 minutes. Turn chicken over; cover and cook until well browned, 10 to 15 minutes. If chicken is browning too quickly, move to cooler parts of grill or turn grill to low heat.
    3. Transfer chicken to a cutting board cover with foil. Meanwhile, place lemon halves on grill, cut side down; cook until slightly charred, 5 to 8 minutes. Cut chicken pieces in half; serve with grilled lemon halves, and, if desired, garnish with oregano sprigs.

    Peach Glazed BBQ Chicken with Grilled Peaches

    • 1 cup(s) peach preserves or jam
    • 1 large clove garlic, minced
    • 2 tablespoon(s) olive oil
    • 1 tablespoon(s) soy sauce Reduced Sodium
    • 1 teaspoon(s) soy sauce Reduced Sodium
    • 1 tablespoon(s) dry mustard
    • 1/4 teaspoon(s) cayenne pepper
    • 1/4 teaspoon(s) freshly ground black pepper
    • 4-5 chicken breasts
    • 4 ripe peaches, cut in half and pitted

    1. Preheat grill to medium hot. In a medium mixing bowl, combine preserves, garlic, olive oil, soy sauce, dry mustard, cayenne pepper, and black pepper, and mix well to combine.
    2. Sprinkle chicken breasts with additional pepper, and place on the grill. Cook the chicken about 5 minutes on each side before brushing the upturned side with glaze. Continue cooking chicken, turning it every 3 to 5 minutes and brushing each upturned side with glaze every time, until the chicken is cooked through. Move chicken to the oven or a cooler part of grill if it gets too dark before it is cooked through.
    3. Place peach halves on the grill, cut side down, and grill 2 minutes. Turn, and brush the tops with glaze. Grill 3 to 4 minutes more, until the peaches are soft and the cavities fill with juices. Serve with chicken.