Sunday, September 30, 2012

Italian Pasta Casserole


  • 2 cups uncooked whole wheat spiral pasta
  • 1/2 pound lean ground turkey
  • 1/2 pound Italian turkey sausage links, casings removed
  • 1 small onion, finely chopped
  • 1 garlic clove, minced
  • 2 cans (14-1/2 ounces each) diced tomatoes no salt added, undrained
  • 1/3 cup tomato paste
  • 3/4 teaspoon Italian seasoning
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon dried oregano
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon dried thyme
  • 1/8 teaspoon pepper
  • 2 ounces sliced turkey pepperoni
  • 1 cup (4 ounces) shredded part-skim mozzarella cheese


  • Cook pasta according to package directions. Meanwhile, crumble turkey and sausage into a large skillet; add onion. Cook and stir over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain. Stir in the tomatoes, tomato paste and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
  • Drain pasta; stir in meat mixture and pepperoni. Transfer half of the pasta mixture to a 2-qt. baking dish coated with cooking spray. Sprinkle with half of the cheese; repeat layers.
  • Cover and bake at 350° for 20-25 minutes or until bubbly

Pepperoni Pizza Chili


  • 1 pound ground lean turkey
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (15 ounces) pizza sauce
  • 1 can (14-1/2 ounces) Italian stewed tomatoes
  • 1 can (8 ounces) tomato sauce no salt added
  • 1-1/2 cups water
  • 1 package (3-1/2 ounces) sliced turkey pepperoni
  • 1/2 cup chopped green pepper
  • 1 teaspoon pizza seasoning or Italian seasoning
  • Shredded part-skim mozzarella cheese, optional


  • In a large saucepan, cook meat over medium heat until no longer pink; drain. Stir in the beans, pizza sauce, tomatoes, tomato sauce, water, pepperoni, green pepper and pizza seasoning. Bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes or until chili reaches desired thickness. Sprinkle with cheese.

Italian Homemade Meatballs (Great for Hoagies or Spaghetti)

2 pounds ground lean turkey
1 cup bread crumbs or 1 cup oats
2 eggs or 4 egg whites
1/2 onion finely chopped
2 tsp minced wet garlic
1 tbsp oregano
1 tbsp parsley
1 tbsp basil
1 tsp pepper
1 cup Parmesan
cooking spray

Spaghetti Sauce heated to serve over meatballs
Additional Parmesan for garnish
Whole wheat hoagies or whole wheat spaghetti

Preheat oven to 375
Mix all ingredients well, form meat balls, place in a 13 x 9 inch well sprayed baking dish
Bake for 30-45 minutes depending on the size of the meat balls
Cut 1 meatball in half from the middle of the dish, if there is still pink, bake an additional 5-10 minutes

The thickness of the meatball will dictate cooking time, so if you are unsure, cook for 30 minutes and then check one from the middle.  Most likely it will take at least 45 minutes to cook through.

Kabob Scambled Eggs

1-2 left over Kabobs (chicken, beef, shrimp or just plain veggies)
5-6 eggs
1/2 cup shredded 2% cheddar, sharp cheddar, or 1/4 cup feta cheese
pepper to taste
cooking spray

Spray a skillet and heat over high heat, reduce to medium
Scramble eggs in a bowl
Remove veggies and meat from kabobs and chop, add to eggs
Add pepper to taste
Pour into skillet and cook, stirring frequently
Add cheese and cook until melted

Friday, September 28, 2012

Chicken Lasagna


  • 10 uncooked whole wheat lasagna noodles
  • 1 pound boneless skinless chicken breasts
  • 1 can (14-1/2 ounces) diced tomatoes no salt added, undrained
  • 1 can (12 ounces) tomato paste
  • 1-1/2 cups sliced fresh mushrooms
  • 1/4 cup chopped onion
  • 1 tablespoon dried basil
  • 1/8 teaspoon garlic powder
  • 3 cups (24 ounces) 2% cottage cheese
  • 1/2 cup egg substitute
  • 1/2 cup grated Parmesan cheese
  • 1/3 cup minced fresh parsley
  • 1/2 teaspoon pepper
  • 2 cups (8 ounces) shredded part-skim mozzarella cheese


  • Cook noodles according to package directions. Meanwhile, broil chicken 6 in. from the heat until juices run clear; let stand for 15 minutes or until cool enough to handle. Shred chicken with two forks. Drain noodles; set aside.
  • In a large nonstick skillet, combine the shredded chicken, tomatoes, tomato paste, mushrooms, onion, basil and garlic powder. Bring to a boil. Reduce heat; cover and simmer for 25-30 minutes. In a bowl, combine the cottage cheese, egg substitute, Parmesan cheese, parsley, and pepper.
  • In a 13-in. x 9-in. baking dish coated with cooking spray, place half of the noodles, overlapping them. Layer with half of the cheese mixture, chicken mixture and mozzarella. Repeat layers. Cover and bake at 375° for 25-30 minutes or until bubbly. Uncover; bake 5 minutes longer. Let stand for 15 minutes before cutting.

Apple Cake


  • 3 medium tart apples, peeled and cut into 1/4-inch slices (3 cups)
  • 3 tablespoons plus 1 cup Splenda, divided
  • 1 teaspoon ground cinnamon
  • 2/3 cup I Can't Believe It's Not Butter Light or Smart Balance
  • 4 eggs
  • 1 teaspoon vanilla extract
  • 2 cups all-purpose flour


  • In a large bowl, combine the apples, 3 tablespoons sugar and cinnamon; let stand for 1 hour.
  • In another bowl, cream butter and remaining sugar until light and fluffy. Add eggs, one at a time, beating well after each addition. Add vanilla. Combine flour; gradually add to creamed mixture and beat until smooth.
  • Transfer to a sprayed 9-in. x 5-in. loaf pan. Push apple slices vertically into batter, placing them close together.
  • Bake at 300° for 1-1/2 to 1-3/4 hours or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack. Serve warm. 

Graham Cracker Cookies

1 1/2 cups finely crushed graham crackers
1/2 cup All Purpose flour
2 tsp baking soda
1 (14 oz) fat free sweetened condensed milk
1/2 cup I Can't Believe It's Not Butter Light, or Smart Balance
2 cups semi sweet chips
1 cup chopped walnuts
1 tsp vanilla extract
Optional- 1 cup flaked coconut

  • Preheat oven to 350
  • In a medium size bowl, mix together the first 3 ingredients
  • In another mixing bowl, beat milk and butter until smooth, add graham cracker mixture, vanilla, chocolate chips, walnuts and coconut.  Stir until smooth
  • Drop teaspoonfuls onto a sprayed cookie sheet
  • Bake 12-15 minutes
  • Let cool 5 minutes

Monday, September 24, 2012

Southwest Chicken Soup, Slow Cooker

4 Chicken Breast
1 jar medium salsa
1 carton chicken stock or chicken broth, reduced sodium
2 cups water
1 green bell pepper chopped
1 red bell pepper chopped
1-2 Large handfuls cherry, grape or cherub tomatoes cut in half
1 cup frozen corn
2 cans black beans, rinsed and drained
1 tbsp cumin
1 tbsp hot chili powder (more to taste if desired)

Optional Garnish- hot sauce, crushed Baked Scoops, 2% shredded Cheddar, plain Greek yogurt

Cook frozen chicken breast and peppers in the crock pot on high for about 3 hours.  Remove chicken and veggies and pour out the liquid.  Chop or shred chicken

Place chicken and veggies back into the crock pot with all the remaining ingredients, stir well and cook on low for up to 3 hours or high for 1-2 hours. 

Sunday, September 16, 2012

Mozzarella Cheese Sticks (Baked, Homemade)

 Serving Size 2
Calories 87
Fat 5g
Protein 7g


  • 12 sticks part-skim, reduced sodium mozzarella string cheese
  • 1 large egg, beaten
  • 2 tbsp flour
  • 5 tbsp Italian seasoned breadcrumbs
  • 5 tbsp panko crumbs
  • 2 tsp Parmesan cheese
  • 1 tbsp dried parsley
  • olive oil cooking spray


Cut cheese in half to give you 24 pieces.  
Place cheese in the freezer until cheese is frozen.
In small bowl, whisk the egg.  
Place the flour on another small dish.  
In separate bowl, combine bread crumbs, panko, parmesan cheese and dried parsley.
Dip the frozen sticks in flour, shaking off excess, then into the egg, then coat with the crumbs.
Repeat this process with the remaining cheese placing them on a tray with wax paper. Place cheese back into the freezer until ready to bake (this is a must or they will melt before the crumbs get golden).
When ready to bake preheat oven to 400° F. 
Line a baking sheet with aluminum foil and lightly spray with cooking spray.
Place frozen cheese sticks on baking sheet.  
Spray the tops of the mozzarella sticks with a little more oil.  
Bake in the bottom third of your oven until crisp, about 4 to 5 minutes.  
Turn and bake an additional 4 - 5 minutes watching them closely so they don't melt.

Cajun Chicken Pasta

Calories about 325
Fat 6 Grams
Protein 26 Grams


  • 8 ounces uncooked whole wheat linguine
  • 1 pound chicken breast strips
  • 1-2 tsp Cajun seasoning (or to taste)
  • garlic powder to taste (a dash or two)
  • 1 tbsp olive oil
  • 1 medium red bell pepper, thinly sliced
  • 1 medium yellow bell pepper, thinly sliced
  • 8 oz fresh mushrooms, sliced
  • 1/2 red onion, sliced
  • 3 cloves garlic, minced
  • 2 medium tomatoes, diced
  • 1 cup fat free low sodium chicken broth
  • 1/3 cup skim milk
  • 1 tbsp flour
  • 3 tbsp 1/3 less fat cream cheese
  •  pepper to taste
  • 2 scallions, chopped
  • cooking spray


Prep all your vegetables.
In a small blender combine milk, flour and cream cheese. Set aside.
Season chicken generously with Cajun seasoning and garlic powder.
Prepare pasta according to package directions.
Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken.  
Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.
Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes
Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender.  
Season with  garlic powder and pepper to taste.
Reduce heat to medium-low; add chicken broth and pour in mixture from blender stirring about 2 minutes.
Return chicken to skillet; adjust Cajun seasoning to taste, cook another minute or two until hot,
Add linguine; toss well to coat. 
Top with chopped scallions

Pumpkin Nut Muffins

About 160 Calories and  7 Grams of Fat

  • 1/2 cup white whole wheat flour
  • 3/4 cups unbleached all purpose flour
  • 3/4 cup Splenda
  • 1 tsp baking soda
  • 2 tsp pumpkin pie spice
  • 1/4 tsp nutmeg
  • 1/4 tsp cinnamon
  • 1 1/2 cups canned pumpkin (not pumpkin pie filling)
  • 2 tbsp extra virgin olive oil
  • 2 large egg whites
  • 1 1/2 tsp vanilla extract
  • baking spray
  • 1/2 cup chopped pecans


Preheat oven to 350°. Line a muffin tin with paper liners and lightly spray liners with oil for easy removal.

In a medium bowl, combine flours, sugar, baking soda, pumpkin spice, nutmeg,  and cinnamon with a wire whisk. Set aside.

In a large bowl mix pumpkin puree, oil, egg whites and vanilla; beat at medium speed until thick. Scrape down sides of the bowl

Add flour mixture to the wet mixture, then blend at low speed until combined; do not over mix. Fold in chopped nuts.

Pour batter into prepared muffin tin and bake on the center rack for 24 - 26 minutes, or until a toothpick inserted in the center comes out clean.

Let them cool at least 15 minutes before serving.

Makes 12 muffins. 

Grilled Tilapia with Pineapple Salsa


  • 2 cups cubed fresh pineapple
  • 2 green onions, chopped
  • 1/4 cup finely chopped green pepper
  • 1/4 cup minced fresh cilantro
  • 4 teaspoons plus 2 tablespoons lime juice, divided
  • Dash cayenne pepper
  • 1 tablespoon extra virgin olive oil
  • 8 tilapia fillets
  • 1/8 teaspoon pepper


  • In a small bowl, combine the pineapple, onions, green pepper, cilantro, 4 teaspoons lime juice and cayenne. Chill until serving.
  • Combine oil and remaining lime juice; drizzle over fillets. Sprinkle with pepper.
  • Spray grill grates well with cooking spray, heat to grill to high and reduce to low.  Place fish on grill, grill about 4-5 minutes on each side or until fish flakes easily with a fork. Serve with salsa. Yield: 8 servings (2 cups salsa). 
  • TIP- Use a large metal spatula so you can slide it under the entire fillet to keep it from falling through the grates as it cooks and flakes easily.
  • TIP- If grilling fish is not something you are familar with, you can spray foil, wrap fish in foil and grill, this prevents the possibilty of the fish flaking and falling through the grates.

Red Pepper, Bacon Egg Muffins


  • 1/2 medium sweet red pepper
  • 1/2 cup coarsely chopped sweet onion
  • 4 egg whites
  • 2 eggs
  • 1 tablespoon fat-free milk
  • 1/4 teaspoon pepper
  • 2 strips turkey bacon reduced sodium, cooked and crumbled
  • 2 tablespoons shredded 2% cheddar cheese
  • 2 whole wheat English muffins, split and toasted


  • Remove Seeds and chop bell pepper.
  • In a small nonstick skillet coated with cooking spray, cook onion and bell pepper until tender. In a large bowl, whisk the egg whites, eggs, milk, and pepper. Pour into the pan. Add bacon, cook and stir over medium heat until eggs are completely set.
  • Remove from the heat. Sprinkle with cheese; cover and let stand until cheese is melted. Spoon onto English muffins. Serve immediately. Yield: 2 servings.

Thursday, September 13, 2012

Egg Muffins


  • 1/2 - 1 pound ground lean turkey sausage
  • 12 eggs
  • 1/2 cup chopped onion
  • 1/4 cup chopped green pepper
  • 1/4 teaspoon garlic powder (or 1/4 tsp ground mustard (either is fine)
  • 1/4 teaspoon pepper
  • 1/2 cup shredded 2% cheddar cheese


  • In a large skillet, cook sausage over medium heat until no longer pink; drain.
  • In a large bowl, beat eggs. Add the onion, green pepper, salt, garlic powder and pepper. Stir in sausage and cheese.
  • Spoon by 1/3 cupfuls into muffin cups coated with cooking spray. Bake at 350° for 20-25 minutes or until a knife inserted near the center comes out clean. Yield: 1 dozen.

Easy to reheat and grab and go, breakfast, lunch or snack

Tuesday, September 11, 2012

Granola Peanut Butter Cookies for Breakfast

  • 4 (7/8 ounce) chewy granola bars
  • 1/2 cup I Can't Believe It's Not Butter Light or Smart Start at  room temperature
  • 1 cup Splenda Brown Sugar
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1/2 cup peanut butter
  • 2 cups all-purpose flour
  • 1/2 teaspoon baking powder


  1. Chop the Chewy Granola bars into small pieces and set aside.
  2. Use an electric mixer to beat the butter with the sugar until light and fluffy. Beat in the egg, vanilla and peanut butter.
  3. Whisk together the flour and baking powder  in a separate bowl. Mix well and add to the peanut mixture. Beat until well blended. Fold in the chopped Chewy Granola bars. Refrigerate for 1 hour or until very firm.
  4. Preheat the oven to 350°F and line two large baking sheets with parchment paper. Roll the dough into 1-inch balls and place about 2 inches from each other on the baking sheets. Use a fork to flatten and make crosshatch marks on top. Bake until lightly browned around the edges, 12 to 15 minutes. Cool on wire racks.

Ham and Cheese Muffins

  • 2 cups self-rising flour
  • 1/2 teaspoon baking soda
  • 1 cup skim milk
  • 1/2 cup plain Greek yogurt
  • 1/2 cup finely chopped, fully cooked ham, reduced sodium or use cooked chopped turkey bacon
  • 1/2 cup shredded  2% cheddar cheese
  • shredded cheese (optional)


  1. In a large bowl, combine flour and baking soda.
  2. Combine remaining ingredients; stir into dry ingredients just until moistened.
  3. Fill greased or paper-lined muffin cups two-thirds full.
  4. Bake at 425 degrees for 16 to 18 minutes or until muffins test done.
  5. Sprinkle with shredded cheese while still hot if desired.

Taco Ring Bake

  • 1/2 lb lean ground turkey cooked (can use more ground beef)
  • 1 (35 g) package taco seasoning mix Reduced Sodium
  • 1 -1 1/2 cup 2% cheddar cheese, shredded
  • 2 tablespoons water
  • 2 (8 ounce) packages crescent roll dough
  • 1 whole medium green bell pepper (do not chop)
  • 1/2 head lettuce, shredded
  • 1 large tomato, coarsely chopped, for garnish
  • 1 small onion, chopped, for garnish
  • 1 cup whole pitted black olives, for garnish
  • 1 cup salsa (or more if desired)
  • Plain Greek yogurt(to garnish)


  1. Set oven to 375°f.
  2. In a bowl, combine the cooked ground beef, taco seasoning mix, cheese and water.
  3. On a lightly greased pizza pan, or round baking stone, arrange the crescent triangles in a circle, with the larger sides of the dough overlapping each other a bit in center, and the points to the outside (you should have a 5-inch diameter circle in the center).
  4. Spoon a small amount of meat mixture over rolls.
  5. Fold points of triangles over the filling, and tuck under base at center (filling will not be completely covered).
  6. Bake 20-25 minutes, or until golden brown.
  7. Cut off the top of the bell pepper.
  8. Fill the pepper with salsa, and place in the center of the baked ring, (use salsa to spoon over taco rolls).
  9. Mound lettuce, onion, tomato and olives around the pepper.
  10. Cut into sections to serve
  11. Garnish with yogurt

Sunday, September 9, 2012

Black Bean Soup

2-3 diced chicken breast
2 Cans Bush’s Black Beans Traditional Seasoning
2 Cans Progresso Santa Fe Light Soup
1 Cup Frozen Corn
1 diced green bell pepper
1 Carton chicken stock
1 Jar Medium Salsa
1 ½ cups Brown Rice
2% shredded cheddar
diced green onions 
Baked Scoops

Pour stock into a large pot, add chicken chunks and boil lightly until chicken is cooked through, about 10 minutes.
Add all remaining ingredients, Simmer over medium heat for about 10 minutes or until rice is tender and soup is lightly bubbling
Garnish with cheese, green onions and crushed Baked Scoops

We add hot sauce to the adult bowls

Friday, September 7, 2012

Fajitas with Bright Colors and A Kick (lots of vitamins and antioxidants)

3-4 chicken breast or flank steak
1 tbsp Chili Powder or Hot Chili Powder ( I use about 1 1/2 tbsp each Cumin and Chili powder)
1 tbsp Cumin
pepper to taste
cooking spray
1 red bell pepper sliced into strips
1 orange or yellow bell pepper sliced into strips
1/2-1 onion sliced into rings
A Large handful of cherry or grape tomatoes cut in half
1 green bell pepper sliced into strips
1 cup frozen corn
1 can rinsed and drained black beans
whole wheat wraps
shredded lettuce
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 pepper, 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, tomatoes, beans and corn on foil and season with Cumin and Chili powder, 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).  I also like to line a 9x13 metal baking dish with foil to avoid spills, wrap the inside and all of the outside with foil, spray the foil that is inside the pan with cooking spray, pour veggies in and cover with foil.
  • Slice meat in strips and mix into the veggies and mix well to season the meat
  • Serve meat and veggies over wraps with lettuce, tomato, salsa, yogurt, cheese and avocado slices

Roasted Red-Pepper Sauce

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 chopped onion
Combine all in a food processor or blender

Serve over turkey burgers, grilled, blackened or baked fish, chicken, potatoes, steamed veggies, salmon patties, tuna patties, etc.

Monday, September 3, 2012

Slow Cooker Apple Crisp (low fat)

  • 1 Cup of whole weat flour
  • 1/2 Cup of Splenda brown sugar
  • 1 Cup of Splenda, separated
  • 1 Teaspoon of Ground cinammon
  • 1/4 Teaspoon of Ground nutmeg
  • 1/2 Cup of I Can't Believe It's Not Butter Light or Smart Balance
  • 1 Cup of Chopped walnuts
  • 1 Tablespoon of Cornstarch
  • 1/2 Teaspoon of Ground ginger
  • 6 Cups of Apple cored, chopped (peeled if desired)
  • 2 Tablespoons of lemon juice


  1. Step One

    Mix flour, brown sugar, ½ cup of white sugar, ½ teaspoon cinnamon and nutmeg together in a bowl
  2. Step Two

    Combine butter in with the mixture using a fork or your fingers until coarse crumbs form. Stir in walnuts and set aside
  3. Step Three

    Whisk together 1/2 cup sugar, cornstarch, ginger, and ½ teaspoon cinnamon
  4. Step Four

    Place the apples in the bottom of the slow-cooker, then stir in the cornstarch mixture; toss with lemon juice
  5. Step Five

    Sprinkle the walnut crumb topping (step 1 mixture) over the top.
  6. Step Six

    Cover and cook on HIGH for 2 hours or LOW for 4 hours, until apples are tender.
  7. Step Seven

    After cooking time is complete, uncover the slow cooker to allow the topping to harden for about an hour. Great plain or with vanilla frozen yogurt.  (be careful not to let the condensation on the lid drip into the crock pot.

Crockpot Breakfast Casserole

  • 1 32 oz Package of Frozen Hash Browns (the lowest fat and sodium version you can find)
  • 1 Pound of Cooked Ground Turkey Sausage
  • 2 Cups of 2% Colby Jack Cheese, shredded
  • 1 Cup of Diced Peppers (green, red, yellow and/or orange)
  • 1 Cup of Sliced Mushrooms
  • 1 Can of Diced Chilis (optional)
  • 1 Quart of EggBeaters (can also use 16 eggs)


  1. Step One

    Spray the slow cooker with Pam.
  2. Step Two

    Starting with the frozen hash browns, layer the ingredients, repeating twice.
  3. Step Three

    Shake the EggBeaters well and pour over the top.
  4. Step Four

    cook on LOW for 8 hours on HIGH for 3-4 hours

Western Chicken

  • 4-6 Chicken breasts
  • 1 Tablespoon of Splenda Brown sugar
  • 1 Tablespoon of Dijon Mustard
  • 2 Cups of Salsa (Mild, Medium or Hot)
  • Optional, cooked brown rice, cooked barley, baked potato, shredded 2% cheddar and avocado


  1. Step One

    Cook on High for 4 hrs or Low for 6-8.
  2. Step Two

    Last 30 min. add 1 cup plain Greek yogurt, 1 cup frozen corn and 1 can rinsed and drained black beans or pinto beans.
  3. Step Three

    Shred Chicken before serving.
  4. Step Four

    Serve over brown rice, baked potato or Barley & top with  all or any of the following plain Greek yogurt, 2% shredded cheddar, salsa, chopped avocado and chopped green onions.

Mexican Lasagna

1 lb lean ground lean turkey
1/2 yellow onion, grated or finely chopped
2 tsp smoked paprika
1 tsp cumin
1 Tbsp chili powder
1/2 tsp black pepper
1 (14.5-oz) can diced tomatoes no salt added
1 (15-oz) can black beans, drained and rinsed
1 1/2 cups frozen sweet corn
1 (4-oz) can fire roasted diced green chiles
1 (10-oz) can enchilada sauce
12 (8-in) large whole wheat tortillas
12 oz Mexican cheese blend
6 oz can sliced olives, drained
2 scallions, finely chopped
2 Tbsp chopped cilantro


1. Preheat oven to 425°F.

2. In a large sprayed skillet, over medium high heat, cook the meat and onion until the meat is browned through.  Drain and place the meat and onion back into the skillet.  Add paprika, cumin, chili powder and pepper to skillet and stir well on medium heat. Add tomatoes, beans and corn. Stir to combine. Cook until it starts to bubble.

3. Spray an 8 x 11 baking dish with cooking spray.  Smooth 1/3 of the enchilada sauce over the bottom.  Lay tortillas on the bottom of the pan, slightly overlapping until pan is covered (about 4 tortillas).

4. Spoon half of the beef mixture over top of the tortillas, spread evenly. Layer tortillas on top of beef mixture. Smooth 1/3 of the enchilada sauce over tortillas. Sprinkle ½ of the cheese on top. Sprinkle the green chiles over the cheese. Add the remaining beef mixture. Spread evenly. Layer tortillas on top of beef mixture. Sprinkle remaining cheese on top of tortillas. Garnish top with olives and scallions.

5. Bake for 10-15 minutes, until cheese is melted and lasagna is warmed through. Remove from oven and sprinkle with cilantro.


Sunday, September 2, 2012

Chunky Beefy Queso

1 lb ground lean turkey browned and drained
1 package (32 oz) 2% Velveeta cut up
1 taco seasoning packet reduced sodium
1 Tbsp plain Greek yogurt
1 Tbsp 1/3 less fat cream cheese
1 can (10 oz) Rotel drained
1 can (10 oz) Rotel undrained

Add all ingredients to a slow cooker and cook until melted and heated through, stirring occasionally

Fiesta Ranch Dip

1 package (8 oz) 1/3 less fat cream cheese
1/3 cup skim milk
1 oz Hidden Valley Ranch Salad and Dressing Seasoning mix
1/2 cup thick and chunky salsa, medium
2.5 oz olives, drained, rinsed and coarsely chopped
1/4 cup green onion chopped

Blend cream cheese, milk and seasoning in a blender until smooth
Add salsa, olives and onions and blend well
Chill for an hour
Serve with baked tortilla chips, veggies, pretzel chips, wheat crackers, Triscuts or as a spread for a turkey or chicken sandwich or wrap

Guacamole Cheeseburger

2 pounds ground lean turkey
1/2 chopped yellow or white onion
1 cup oats
2 ripe avocados peeled, pitted and mashed
2 tsp chili powder
2 tsp pepper
1 jalapeno minced
2/3 cup cilantro chopped
2 Tbsp red onion diced
juice of 1 lime
8 slices pepper jack cheese or Swiss
8 whole wheat hamburger buns
tomato sliced thin
Lettuce leaves rinsed and patted dry

Mix meat, white or yello onion, 1 tsp pepper and oats and form patties
Preheat sprayed grill to high and reduce to low
grill patties turning once
Melt cheese slices on patties

While the patties are grilling, Mix avocado, chili powder, 1 tsp pepper, jalapeno, cilantro, onion and lime juice

Top buns with burger, guacamole, lettuce and a slice of tomato

Black and Blue Salmon Salad

Pepper to Taste

2 heads Romaine chopped
1/2 white or yellow onion sliced thin
1 large tomato cut into wedges

1/3 cup white cooking wine
1/2 cup 1% milk
2/3 cup blue cheese crumbles
Pepper to taste
Extra blue cheese crumbles for topping

Pepper Salmon
Spray grill grates well with cooking spray
Heat grill to high heat and lower to low heat
Grill Salmon about 5 minutes per side (depends on thickness) when it can flake with a fork in the center it is done
Carefully remove with a large metal spatula so it does not fall apart

While the salmon is grilling prepare salad and set aside

Prepare dressing while salmon is grilling
heat wine in a sauce pan on medium until it reduces by half
Add milk and let it reduce by half
Add cheese and stir until smooth
Remove from heat and allow to cool

Serve salmon over salad, drizzle with dressing and add additional blue cheese crumbles

Peach Yogurt Pops

1 can (15 oz) sliced peaches in 100% juice or light
6 oz low fat vanilla yogurt
8 (4 oz) plastic or paper cups
8 popsicle sticks

1. Puree peaches including juice
2. Add yogurt and blend until smooth
3. Pour into cups
4. Freeze until partially frozen (about 1 hours)
5. Place sticks in the popsicles
6. Freeze 4 hours or overnight

Frozen Pear Pops

3 cups canned pear halves in 100% juice
2/3 cup juice from pears
2 Tbsp Splenda
Juice from 1 lemon
2 tsp vanilla extract
10 popsicle sticks
10 paper cups
or 10 popsicle molds

Puree all ingredients in a blender
Pour into cups or molds
If using cups and sticks, freeze for about 30-60 minutes before placing sticks
Freeze for at least 3 hours