Sunday, August 26, 2012

Pizza Bake (very easy and only a few ingredients)

  • 2 1/2 cups pancake and light biscuit mix
  • 1 cup water
  • 1 (14-ounce) jar pizza sauce
  • 1 (6-ounce) package sliced turkey pepperoni
  • 1 (7-ounce) can sliced mushrooms, rinsed and drained
  • 2 cups (8 ounces) shredded 2%  mozzarella cheese
  • Optional- Chopped onion, green bell pepper, frozen spinach thawed and drained, finely chopped broccoli florets
  1. Preheat oven to 375 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.
  2. In a medium bowl, stir biscuit mix and water until soft dough forms. Drop half of dough by spoonfuls evenly into bottom of baking dish. (Dough will not completely cover bottom of dish.)
  3. Spoon 1 cup pizza sauce over dough. Arrange 1/2 the pepperoni slices and 1/2 the mushrooms evenly over sauce. (if using optional ingredients add any of the veggies with the mushrooms)  Top with 1 cup cheese. Repeat layers with remaining dough, pizza sauce, pepperoni, mushrooms, and cheese.
  4. Bake 20 to 25 minutes, or until golden brown. Cut into squares and ser


Strawberry Ice Cream Bars

  • 2 cups finely crushed Reduced Fat Ritz
  • 1/2 cup I Can't Believe It's Not Butter Light or Smart Balance
  • 1 (3.4-ounce) package instant cheesecake pudding and pie filling
  • 2 cups skim milk
  • 1 1/2 quarts strawberry frozen yogurt, softened
  • 1 (8-ounce) container frozen sugar free, fat free, whipped topping, thawed
  • 20 strawberries for garnish
  1. In a medium bowl, combine cracker crumbs and butter; mix well. Press crumbs into bottom of a 9- x 13-inch baking dish; refrigerate until ready to fill.
  2. In a large bowl, whisk together pudding and milk until slightly thickened. Stir in ice cream until well mixed. Evenly spoon into crust. Spread whipped topping evenly over ice cream; cover.
  3. Freeze 6 hours or overnight. Cut into squares, top each with a strawberry, and serve immediately.

Blonde Brownies

  • 2 cups Splenda brown sugar
  • 2/3 cup olive oil
  • 2 eggs
  • 2 tablespoons vanilla extract
  • 2 tablespoons water
  • 2 cups whole wheat flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1 cup finely chopped walnuts
  • 1/2 cup (3 ounces) semisweet chocolate chips, melted
  1. Preheat oven to 350 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.
  2. In a large bowl, combine brown sugar, shortening, eggs, vanilla, and water; mix well. Add flour, baking powder and baking soda; mix well. Add walnuts, and stir until well combined.
  3. Spread batter into prepared baking dish and bake 30 to 35 minutes, or until a wooden toothpick inserted in center comes out clean.
  4. Allow to cool slightly then drizzle with melted chocolate. Allow to cool completely. Cut into bars.

Banana Bread Chocolate Chip Cookies

  • 1 cup Splenda
  • 1/2 cup I Can't Believe It's Not Butter Light or Smart Balance
  • 2 eggs
  • 1 cup ripe mashed bananas (about 3)
  • 1 teaspoon vanilla extract
  • 2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1 cup semisweet chocolate chips
  • 1/2 cup chopped walnuts
  1. Preheat oven to 350 degrees F. Coat baking sheets with cooking spray.
  2. In a large bowl, cream together sugar and butter until light and fluffy. Add eggs and beat thoroughly. Beat in mashed bananas and vanilla until well combined. Gradually blend in flour and baking soda. Mix until just combined. Fold in chocolate chips and walnuts. Drop mixture by teaspoonfuls onto prepared baking sheets.
  3. Bake 12 to 15 minutes, or until light golden. Remove to wire racks to cool completely

Friday, August 24, 2012

Beef and Pepper One Skillet Meal

  • 3 tablespoons extra virgin olive oil, divided
  • 4 medium-sized potatoes, peeled and thinly sliced
  • 1/4 teaspoon black pepper
  • 1 pound flank steak sliced into strips
  • 2 garlic cloves, minced
  • 1 large green bell pepper, cut into 1/4-inch strips
  • 2 tablespoons reduced sodium soy sauce (extra for serving is desired)
  • Optional - Fresh or frozen broccoli florets for Beef and Broccoli)
  1. In a large skillet, heat 2 tablespoons oil over medium-high heat. Add potatoes and sprinkle with black pepper. Saute for 12 to 15 minutes, or until golden, turning halfway through.  Remove to a platter and cover to keep warm.
  2. Add remaining 1 tablespoon oil to skillet then add the steak, garlic, and bell pepper. Increase the heat to high and saute for 4 to 5 minutes, or until steak is cooked to desired doneness. Add soy sauce, and stir to coat. Cook for 1 minute then spoon steak and pepper mixture over potatoes.

Shredded Scalloped Potatoes

  • 1 (10 ¾ ounce) can reduced-fat condensed cream of mushroom soup Heathly Request
  • 3/4 cup skim fat milk
  • 1/2 cup plain Greek plain yogurt 
  • 1 teaspoon onion powder
  • 1/4 teaspoon white pepper
  • 1 (32 ounce) package frozen shredded potatoes, thawed (loweest fat and lowest sodium version you can fine, or peel and shred 8-10 baking potatoes
  • 1/8 teaspoon paprika
  • 1 scallion, sliced
  1. Preheat oven to 400 degrees F. Coat a 2-quart casserole dish with cooking spray
  2. In a large bowl, combine soup, milk, yogurt, onion powder and pepper. Add potatoes and toss until evenly coated.
  3. Place in prepared casserole dish. Sprinkle with paparika cover, and bake 25 minutes. Remove cover and bake an additional 35 to 40 minutes, or until golden on top. Sprinkle with the scallions and serve immediately.

Cheesy, Veggie Meat Loaf, Slow Cooker or Oven

  • 2 pounds ground lean turkey
  • 1 cup ketchup, divided
  • 1 small onion diced
  • Optional- 1 cup frozen corn or 1 cup frozen spinach or 1 green bell pepper chopped (or use all)
  • 1 (1-1/2-ounce) package meat loaf seasoning
  • 3/4 cup whole wheat, dry bread crumbs or finely diced fresh whole wheat bread, (I use a chopper or food processor)
  • 2 large eggs or 4 egg whites
  • 1 cup (4 ounces) shredded 2% sharp Cheddar cheese
  • 2 teaspoons prepared mustard
  • cooking spray
  1. Combine beef, 1/2 cup ketchup, and next 6-8  ingredients (8 if using corn, spinach and pepper) in a large bowl; shape mixture in a 5-inch by 7-1/2-inch loaf. Place loaf in a lightly greased 3-quart oval slow cooker.
  2. Cover and cook on HIGH setting 1 hour. Reduce heat to LOW setting, and cook 3 hours. Remove ceramic insert from cooker, and carefully pour grease off meat loaf; return insert to cooker.

  3. Stir together remaining 1/2 cup ketchup and the mustard in a small bowl; spread over meat loaf. Cover and cook on LOW setting 45 more minutes or until thermometer inserted into meat loaf registers 160 degrees. Remove meat loaf from slow cooker, and let stand 10 minutes before serving.
Optional- you can also cook in the oven in a large loaf pan or 2 medium size loaf pans sprayed with cooking spray.  Drain liquid before going to step #3.

Thursday, August 23, 2012

Hawaiian Grilled Salmon

Hawaiian Grilled Salmon

salmon filets thawed (we buy ours not frozen in bulk from Sams or Costco)
1 can no sugar added pineapple rings

1/2 cup Extra Virgin Olive Oil
1/2 Cup Splenda Brown Sugar
1/2 cup reduced sodium soy sauce
2 Tbsp garlic minced
1 cup pineapple juice (I just use the amount in the can from the rings)
1 tsp fresh grated ginger, or you can use 1 tsp ground ginger
1 tsp onion powder

Mix marinade ingredients well, marinate salmon in 3/4 of the marinade

In a separate container marinate the pineapple rings in the remaining marinade

Refrigerate both for 2-4 hours

Heat grill to high

Wrap salmon in foil sprayed with cooking spray and grill on medium-low heat until cooked through and the salmon flakes easily in the middle, grill pineapple rings for about 2 minutes per side right before or after the salmon is done

Grilling time varies greatly depending on thickness of salmon, but salmon does cook much faster then chicken breast or steak.

You do not have to grill the pineapple or even marinade it, you can use it cold with no marinade, it is great either way,  If you are no marinating the pineapple, just pour all the marinade on the salmon when prepping.

When serving salmon, pepper to taste and serve with pineapple slices on top.

You can also just use half of the marinade and refrigerate the rest to make Hawaiian Chicken the next day.

Wednesday, August 22, 2012

Banana Muffins

  • 1/2 cup I Can't Believe It's Not Butter Light or Smart Balance
  • 1 cup Splenda
  • 2 eggs
  • 3 ripe bananas
  • 1 1/4 cups whole wheat flour
  • 1/2 teaspoon baking soda
  1. Preheat oven to 350 degrees F. Coat a 12-cup muffin tin with cooking spray.
  2. In a large bowl, beat butter and sugar until creamy. Add eggs and beat until light and fluffy. Stir in bananas; mix well. Add flour and baking soda, mixing just enough to moisten.
  3. Spoon batter into muffin cups and bake 25 to 30 minutes, or until a toothpick inserted in center comes out clean.

Peanut Butter Banana Muffins

  • 1/2 cup I Can't Believe It's Not Butter Light or Smart Balance
  • 1 cup Splenda
  • 2 eggs
  • 3/4 cup peanut butter
  • 3 ripe bananas, mashed
  • 1 1/4 cups whole wheat flour
  • 1/2 teaspoon baking soda
  • 1/4 cup chopped peanuts (optional)
  1. Preheat oven to 350 degrees F. Coat a 12-cup muffin tin with cooking spray.
  2. In a large bowl, beat butter and sugar until creamy. Add eggs and beat until light and fluffy. Stir in peanut butter and bananas; mix well. Add flour and baking soda, mixing just enough to moisten. Spoon batter into muffin cups and sprinkle with nuts, if desired.
  3. Bake 20 to 22 minutes, or until a toothpick inserted in center comes out clean

Sunday, August 19, 2012

Bran Blueberry Muffins

Calories: 144 • Fat: 4.8 g 
Fiber: 4 g

  • 1 cup wheat bran
  • 1-1/2 cups white whole wheat flour
  • 1/3 cup sweetened shredded coconut
  • 1/4 cup chopped walnuts
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 cup unsweetened vanilla almond milk (or skim is fine)
  • 1/2 cup honey
  • 1 tsp vanilla
  • 3/4 cup unsweetened applesauce
  • 2 tbsp coconut oil (or canola)
  • 2 large eggs, beaten
  • 12 oz blueberries


Preheat oven to 400°F. 
Line a muffin tin with 16 liners.

Combine the wheat bran, wheat flour, baking soda and baking powder.
Stir in nuts and coconut.

In a separate bowl, blend applesauce, almond milk, honey, coconut oil, vanilla and egg. 
Add to dry ingredients and stir just until moistened.
Fold in blueberries.

Spoon into paper-lined muffin cups 
Bake for 18-20 minutes, or until a toothpick inserted comes out clean.

Grilled Chicken Bruschetta

Calories: 236.8 • Fat: 8 g

  • 3 medium vine ripe tomatoes
  • 2 small cloves garlic, minced
  • 1/4 cup chopped red onion
  • 2 tbsp fresh basil leaves, chopped
  • 1 tbsp extra virgin oil
  • 1 tbsp balsamic vinegar
  • fresh cracked pepper to taste
  • 3 oz 2% or part skim milk fresh mozzarella, diced
  • 8 thin sliced chicken cutlets


Combine onion, olive oil, balsamic and pepper.
Set aside a few minutes.

Chop tomatoes and place in a large bowl.
Combine with garlic, basil, onion-balsamic combo and additional pepper to taste.
Set aside and let it sit at least 10 minutes or as long as overnight.
Toss in the cheese when ready to serve.
Season chicken with  fresh pepper.
Grill the chicken cutlets on a sprayed grill heated to high and then reduced to medium low
top with bruschetta and serve.

Spicy, Creamy, Grilled Shrimp Skewers

Calories: 140 • Fat: 5 g • Protein

  • 2 1/2 tbsp plain Greek yogurt
  • 2 tbsp scallions, chopped fine
  • 1 1/2 tbsp Thai Sweet Chili Sauce
  • 1/2 tsp Sriracha (or to taste)

For the Shrimp:

  • 40 large (12.8 oz) raw shrimp, shelled and deveined (weight after peeled)
  • fresh cracked pepper
  • oil spray


Combine the yogurt, scallions, sweet chili sauce and sriracha sauce in a small bowl. Set aside.
wooden skewers in water at least 20 minutes.  Season shrimp lightly pepper.  Place 5 shrimp on 8 skewers.

Heat a clean, lightly oiled grill to medium heat, when the grill is hot add the shrimp.
Grill on both sides for about 6 - 8 minutes total cooking time or until the shrimp is opaque and cooked through..

Set shrimp aside on a platter and quickly brush sauce onto the shrimp; serve immediately.

Edamame Fried Rice

Calories: 202 • Fat: 6 g

  • 3 cups cooked brown rice
  • 2 egg whites, scrambled
  • 1 whole egg, scrambled 
  • 1 tbsp extra virgin olive oil
  • 1/2 onion, chopped
  • 2 cloves garlic, diced 
  • 5 scallions, chopped, whites and greens separated
  • 1/2 cup shredded carrots
  • cooking spray
  • 1 cup ready-to-eat shelled edamame
  • 2 tbsp low sodium soy sauce  (or more to taste)
  •  fresh pepper to taste
  • Optional- Hoison Sauce

Whisk eggs and egg whites, season  pepper. In a hot wok or hot large skillet, spray cooking oil and cook the eggs. When cooked, remove from pan and set aside

Let the wok or skillet get really hot. Add oil and cook onions, scallion whites, carrots and garlic for about 30-60 seconds, careful not to burn.  Add brown rice and stir well a few minutes to heat through.  Add cooked egg along with soy sauce, scallion greens and edamame, mixing well for about 3-4 minutes. 

Add additional soy sauce as needed.  Optional, Also good with 2 Tbsp Hoisin Sauce (an acquired taste, so try first on a small amount if you have never had it).  If using Hoisin Sauce, add when you add the soy sauce.

Saturday, August 18, 2012

Veggie, Bean Burger with Chipolte Spread

1  16oz can black beans drained and rinsed
3/4 cup quick oats or quick barley
1 tbsp minced garlic
1/2 to 1 finely chopped onion
1 carrot grated
1/2 finely chopped green bell pepper
1/2 finely chopped red bell pepper
1/2 cup frozen spinach thawed and drained
1 egg or egg substitute or 2 egg whites
pepper to taste
1 tbsp Cumin
a few dashes of skim milk as needed (only if it is too dry to form patties)
A few dashes hot sauce
1 avocado peeled and cut into slices
3-6 Tbsp plain Greek Yogurt
1-2 tsp Chipotle Pepper (depending on taste preference and amount of yogurt used, start with 1 tsp and taste)

1- Mix yogurt and desired amount of Chipotle Pepper in a small bowl and set aside or in refrigerator

2- Mash beans, chunky texture is great, add all ingredients, mix well until it starts to get sticky, form into patties.  It is best if you put the formed patties in the freezer for 10-20 minutes to help them stay together better. 

3- Pre-heat Grill on high heat, lower to medium and grill on sprayed aluminum foil, turn after about 6-8 minutes, test one to see if it stays together.  You can also cook in a sprayed skillet heated to high and reduced to medium heat and cover.

Great with any cheese, we like Swiss or pepper jack.  Serve on whole wheat hamburger buns, a whole wheat English muffin or on a whole wheat bagel with avocado slices, tomato slices and lots of chipotle spread. 

The key is to cook until browned on each side, chop veggies in a chopper and make patties thick and big and place in freezer or refrigerator prior to cooking.  If they fall apart the first time or two of trying, serve over brown rice with any of the following, extra hot sauce, salsa or extra Chipotle Spread.  Also, always just test one when turning the first time, if it is falling apart, press together with spatula and wait another 3-4 minutes.

Saturday, August 11, 2012

Chocolate Cream Cheese Pie


1 (9 inch) frozen ready to bake pie shell, thawed
1 (8 ounce) 1/3 less fat cream cheese, softened
1 (4 serving) instant sugar free chocolate pudding
1 1/2 cups skim milk
1 cup frozen whipped topping, fat free, sugar free, thawed


Bake pie shell according to package directions
With an electric mixer, beat cream cheese until smooth, add pudding and milk until well combined
Pour into pie shell
Top with whipped topping
Cover and Refrigerate for at least 2 hours

Chicken Fajita Casserole


1 package 6 inch taco or fajita whole wheat soft wraps
2 grilled or baked chicken breast cooked and sliced into strips
pepper to taste
1 package fajita seasoning reduced sodium
15 oz tomato sauce no salt added
16 oz  refried beans, fat free
1 (1 ounce) package 2% sharp cheddar cheese
1/2 onion chopped
1 green bell pepper chopped
1 red bell pepper chopped
Optional- salsa, Black olives or plain Greek yogurt


Flavor chicken with pepper and grill or bake until done
Wrap chopped peppers and onion in foil and grill or bake until tender crisp
Spray a 9 x 13 dish with cooking spray
Preheat oven to 375
Arrange half of the tortillas in the bottom of the dish overlapping
Mix the beans and sauce in a bowl and spread half the mixture over the tortillas
Mix the chicken and vegetables in a bowl with the fajita seasoning and spread half the mixture over the beans
Sprinkle half the cheese over the chicken
Repeat layers, tortillas, beans, chicken and cheese
Bake covered for 35 minutes, uncover and bake an additional 10 minutes, remove when bubbly

Serve with all Optional Ingredients as desired

Wednesday, August 8, 2012

Turkey Meatloaf

  • 3/4 cup quick-cooking oats
  • 1/2 cup skim milk
  • 1 medium onion, peeled
  • 2 pounds ground turkey breast
  • 1/2 cup chopped red bell pepper
  • 1/2 cup chopped yellow or orange bell pepper
  • 2 eggs, beaten
  • 2 teaspoons Worcestershire sauce
  • 1/4 cup ketchup
  • Freshly ground black pepper
  • 1 (8-ounce) can tomato sauce no salt added


Preheat the oven to 350 degrees F.
In a small bowl, stir together the oats and milk. Thinly slice 1/4 of the onion and set aside. Finely chop the remaining onion. In a large bowl combine the turkey, oat mixture, chopped onion, bell peppers, eggs, Worcestershire sauce, ketchup and a few grinds of pepper. Mix just until well combined.
Transfer the mixture to a sprayed 9 by 13-inch baking dish and shape into a loaf about 5 inches wide and 2 1/2 inches high. Pour the tomato sauce over the meatloaf and sprinkle with the sliced onions. Bake for about 1 hour or until an instant-read thermometer registers 160 degrees.F.
Remove from the oven and let rest for 10 to15 minutes before slicing

Chicken and Spinach Baked Potato

  • 4 large russet potatoes
  • 4 tablespoons extra-virgin olive oil, plus more for brushing
  • 2 tablespoons wheat flour
  • 2 cups skim milk
  • 1 bunch spinach, roughly chopped
  • 1 grilled chicken breast thinly sliced 
  • Pinch of cayenne pepper
  • Pinch of freshly grated nutmeg
  • pepper to taste
  • 4 ounces gruyere or gouda cheese, finely shredded (about 1 1/4 cups)


Preheat the oven to 400 degrees. Pierce the potatoes with a fork; microwave for 15 minutes. Remove and brush with olive oil; transfer to the oven rack and bake until fully tender, about 15 minutes.
Meanwhile, heat 2 tablespoons oil in a medium skillet over medium heat. Stir in the flour with a wooden spoon and cook until slightly toasted, about 2 minutes. Whisk in the milk and bring to a boil. Reduce the heat and simmer, whisking occasionally, until the sauce begins to thicken, about 6 minutes. Stir in the spinach and (the cooked, sliced chicken) and cook until the greens wilt and the mixture is about as thick as sour cream, 3 to 4 more minutes. Season with the cayenne and nutmeg.
Slice the cooked potatoes lengthwise down the middle (but not all the way through); press in on the ends to open the slit. Drizzle 1/2 tablespoon oil into each potato; fluff the flesh with a fork and season with pepper. Divide the spinach mixture among the potatoes and top with the shredded cheese while still hot

Cajun Shrimp and Rice

  • 1 tablespoon I Can't Believe It's Not Butter Light or Smart Balance
  • 2 tablespoons extra-virgin olive oil
  • 3 cloves garlic, minced
  • 2 teaspoons Cajun seasoning
  • 1 pound large shrimp, peeled and deveined, tails intact
  • freshly ground pepper
  • 4 plum tomatoes, chopped
  • 2 bunches scallions, chopped
  • 3 cups cooked brown rice
  • 3 tablespoons chopped fresh parsley
  • Lemon wedges, for serving


Heat the butter, olive oil and garlic in a large skillet over medium-high heat until fragrant, about 1 minute. Add the Cajun seasoning and shrimp and cook, stirring, until the shrimp begin to curl, about 1 minute. Season with pepper.

Add the tomatoes and scallions to the skillet and cook, stirring, about 1 minute. Add the rice and 1/4 cup water and continue to cook until the rice is warmed through and the shrimp are opaque, about 3 more minutes. Stir in the parsley and serve with lemon, if desired.

Sunday, August 5, 2012

Pumpkin Pie Smoothie (with or without Protein)

1 cup skim milk, light soy milk or light coconut milk
1/2 cup canned pumpkin
1 tsp cinnamom (more if desired, depending on preference)
1 tsp nutmeg
1/4 tsp ginger
OR 2 Tsp(s) Pumpkin Spice (more if desired)
1 banana (peel and wrap in plastic wrap and freeze for 1-2 hours)
Optional- 1 scoop plain or vanilla protein powder)

Blend all in a blender, if it is not thick enough add a few ice cubes

Cocoa Strawberry, Banana, Pineapple Smoothie (Optional Protein)

1 cup skim milk, light soy vanilla milk, light coconut milk
1 banana
1 tsp cocoa powder
1/2 cup frozen strawberry
1/2 cup frozen pineapple ( or you can buy frozen mango, pineapple, peach and strawberry combo)
1 cup vanilla yogurt or vanilla Greek yogurt
Optional- 1 scoop protein powder (plain, vanilla, strawberry or chocolate)

Combine all in a blender

Oreo Banana Smoothie (or Protein Smoothie)

1 cup skim milk, light soy vanilla milk or light coconut milk
1 cup vanilla light yogurt or vanilla Greek yogurt
1 banana (peel and wrap in plastic wrap and freeze for 1-2 hours
2 light Oreos
Optional- 1 scoop protein powder (plain, strawberry, banana, chocolate or vanilla)

Combine all ingredients in the blender except Oreos, blend, add Oreo until crushed