Tuesday, October 30, 2012

Crock Pot Chicken and Dumplings


  • 4 Chicken Breasts (boneless, skinless)
  • 2 Tablespoons I Can't Belive It's Not Butter Light                 
  • 1 Can Cream of Chicken Soup Healthy Request                      
  • 1 Can Cream of Celery Soup Healthy Request 
  • 3 1/2 Cups Chicken Broth Reduced Sodium 
  • 1 Onion, finely diced
  • 1 Cup Celery, diced
  • 1 Cup Carrots, diced
  • 2 Chicken bouillon cube
  • 10 Ounces Can of Biscuits (reduced fat), but you can make your own


EXCLUDING THE BISCUITS put all ingredients in, then cover and cook on LOW for 8 hours
About an hour before serving, remove chicken and pull into pieces and return to the soup mixture.  Tear biscut dough into pieces and place on top; cook until the dough is no longer raw in the center.

Slow Cooker Hamburger Stew


  • 1 Pound Lean Ground Turkey or Extra Lean Ground Beef                      
  • 4 Potatoes, peeled and sliced
  • 1 large onion, sliced
  • 1 Can Peas, drained
  • 1 Package Baby carrots
  • Pepper to taste                      
  • 1 Can Tomato Soup Healthy Request
  • 1 Can of water or skim milk



Brown ground turkey in a skillet sprayed with cooking spray and drain.
Spray a slow cooker with cooking spray
Layer the vegetables in the slow cooker: Potatoes, onions, carrots, and peas. Add pepper to taste between layers.
Top with beef
Add the tomato soup, and one can of water or milk to the mixture. 
Set slow cooker to "LOW" for 6-8 hours, or on "HIGH" for 3-4 hours, stirring occasionally.

Sunday, October 14, 2012

Strawberry Kiwi Smoothie

2 servings


  • 1 single servings strawberry low fat yogurt
  • 5-6 strawberries
  • 1 kiwi, peeled
  • 1 cup ice (omit ice if using frozen fruit, or reduce the amount of ice)
  • 3/4 cup skim milk, soy milk or almond milk
  • Optional- 1 scoop protein powder any flavor
  • Optional- 1 ripe banana

    Blend all ingredients together and serve.

    Mango, Peach Smoothie

    2 Servings
    About 145 Calories
    0-4 Grams of Fat (depending on choice of yogurt and milk)
    • 1 individual serving, peach low fat yogurt  (vanilla will also taste great) 
    • 1 medium sliced peach
    • 1 cup mango, sliced
    • 1 cup ice (or frozen peaches and Mangos instead of using ice)
    • 3/4 cup skim milk, soy milk or almond milk
    • Optional- 1 scoop protein powder, plain or vanilla
    Blend everything together and serve.

    Grilled Chicken and Spinach Salad with Balsamic Vinaigrette

    4 Servings
    183 Calories
    8 Grams of Fat


    • 4 boneless skinless chicken breasts (3 oz each)
    • 7 oz bag baby spinach
    • thin slices of red onion (about 1/4 of onion) 
    • 1/2 red bell pepper, sliced into strips
    • 1 1/2 cups grape or Cherub tomatoes sliced in half
    • 1 carrot, grated
    For the Marinade:

    • 2 tbsp fresh squeezed lemon juice
    • 1 tsp dried oregano
    • 1 tsp garlic, crushed
    • fresh ground black pepper to taste
    For the White Balsamic Vinaigrette:

    • 1/4 cup basil leaves
    • 3 tbsp white balsamic vinegar
    • 2 tbsp chopped shallots
    • 1 tbsp water
    • 2 tbsp extra virgin olive oil
    • freshly ground black pepper


      Combine the marinade ingredients - lemon juice, oregano, garlic and black pepper and pour over chicken, let it marinade in the refrigerator 4 hours or over night.

      Place all the vinaigrette ingredients in a blender and blend until smooth. Set aside.

      Preheat an indoor or outdoor grill to medium-high, spray grates with cooking spray. When the grill is hot, lay the chicken on the grill and reduce to medium heat. Turn once while cooking. Transfer to a plate when done.

      Divide spinach, onions, carrots, tomatoes and peppers on 4 plates. Top with the chicken and drizzle with balsamic dressing over each.

      Grilled Chicken, Avocado and Mango Salad

      4 Servings for Lunch Size Portions or 2 Servings for Dinner Size Portions
      258 Calories
      14 Grams of Fat (Healthy Fats so do not fret and look at the Protein Content)
      20 Grams of Protein


      • 1 lb grilled chicken breast, sliced
      • 1 cup diced avocado
      • 1 cup diced mango (from 1 1/2 mangos)
      • 2 tbsp diced red onion
      • 6 cups baby spinach or Romaine
      For the vinaigrette:
      • 2 tbsp olive oil
      • 2 tbsp white balsamic vinegar
      • fresh cracked pepper to taste


      Whisk vinaigrette ingredients and set aside.

      Toss avocado, mango, chicken and red onion together. Fill a large bowl with greens; top with chicken/avocado mixture and drizzle half the dressing on top. Serve with remaining dressing if desired.

      Friday, October 12, 2012

      Pumpkin Spice Cream Cheese


      • 8 oz 1/3 fat cream cheese
      • 1/2 cup pureed pumpkin (canned is fine)
      • 1 tsp vanilla
      • 1 tsp cinnamon
      • 1 tsp pumpkin pie spice
      • 2 tbsp Splenda brown sugar
      • 1 tbsp agave nectar or honey


        Combine all the ingredients in a medium bowl and beat until smooth. If you do not wish to make 8 oz, just use half of each ingredient.

      Pumpkin Spice Pancakes with Fresh Made Pumpkin Butter

      4 Servings
      About 254 Calories
      4 Grams of fat


      • 1 cup whole wheat flour
      • 2 tsp baking powder
      • 1/2 tsp cinnamon
      • 1/2 tsp pumpkin pie spice
      • 1/4 cup pumpkin butter or canned pumpkin
      • 1 tbsp Splenda brown sugar
      • 1 cup fat free milk
      • 3 large egg whites
      • 2 tsp oil
      • 1 tsp vanilla
      • butter flavor cooking spray
      • 1/2 cup pumpkin butter for topping


      Mix all dry ingredients in a bowl. Combine milk, egg whites and pumpkin butter or canned pumpkin in a bowl and mix until smooth.
      Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots. Don't over-mix.

      Heat a large skillet on medium heat. Spray oil to lightly coat and pour 1/4 cup of pancake batter. When the pancake starts to bubble and the edges begin to set, flip the pancakes.
      Repeat with the remainder of the batter. Top each serving with an additional 2 tbsp pumpkin butter. In addition you can top with maple syrup or agave

      Pumpkin Butter
      • 3 1/2 cups pumpkin puree, or 1 (29 ounce) can (not pumpkin pie filling)
      • 2 tsp vanilla extract
      • 3/4 cup apple cider or juice
      • 1 cup Splenda brown sugar
      • 2-3 cinnamon sticks
      • 1-2 tsp pumpkin pie spice (to taste)

      Combine pureed pumpkin, vanilla, apple juice, spices, cinnamon sticks and sugar in a large saucepan; stir well. Bring mixture to a boil. Reduce heat, and simmer for 30 - 40 minutes or until thickened. Stir frequently. Adjust spices to your taste. Makes 3 3/4 cups.

      Pumpkin Oatmeal Smoothie


      • 1/2 cup quick oats
      • 1 cup water
      • 1 cup fat free milk or substitute with soy or almond milk
      • 1 cup ice
      • 1/2 cup pumpkin puree
      • 3 tbsp Splenda brown sugar
      • 1-2 tsp cinammon
      • pumpkin pie spice to taste
      • Optional- 1 scoop plain or vanilla protein powder 

        Cook oats and water in a small pot for about a minute or two, stirring often until it becomes thick and bubbly.
        Remove from heat and let it cool a few minutes.

        In a blender add milk, pumpkin, sugar, cinnamon, pumpkin pie spice.
        Add oats, ice and Optional protein powder.
        Blend on high until very smooth.
        Pour in a glass over ice

        Baked Potato Soup with Cauliflower

        About 6 Grams of fat
        208 Calories
        5 Servings
        • 2 russet potatoes, washed and dried
        • 1 small head of cauliflower, stem removed cut into florets
        • 1 1/2 cups fat free chicken broth
        • 1 1/2 cups 1% reduced-fat milk
        • freshly cracked black pepper
        • 1/2 cup plain Greek yogurt
        • 10 tbsp reduced-fat shredded sharp cheddar cheese
        • 6 tbsp chopped chives, divided
        • 3 slices turkey bacon reduced sodium, cooked and crumbled 

        Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 - 5 minutes, until tender. Or if you prefer to use your oven, bake at 400° for 1 hour or until tender.
        Cool and peel potatoes and cut into large chunks.

        Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and mash potatoes and cauliflower in the pot or in a food processor.  If using a food processor, return mashed mixture to the pot.  On medium heat, add chicken broth, milk and bring to a boil. Stir frequently.

        Add yogurt, half the chives and pepper and cook on low another 5-10 minutes, stirring occasionally.

        Remove from heat.  Serve in 5 bowls, top each serving with 2 tbsp cheese, remaining chives, and bacon.

        Friday, October 5, 2012

        Crock Pot 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
      •  1 Tbsp minced wet garlic
      •  1 tsp ground mustard
      • Freshly ground black pepper
      • 2 (8-ounce) can tomato sauce no salt added (or one large can)
      •  Optional- Spinach, corn, diced carrots, diced tomatoes, etc.
      • Directions

        1. Spray a crock pot well with cooking spray or use a liner, turn to high

        2. Combine all ingredients except tomato sauce, place meat mixture into crock pot and press lightly to flatten and form it to the crock pot

        3. Cook on high for 5-6 hours, or low for 6-8 check middle to see if it is still pink, when very little pink remains, carefully drain any grease from the crock pot without letting the meat loaf slide out.  Use a very large spatula to hold the loaf in place.  You must do this step when very little pink remains or it will fall apart and into the sink

        4.  Pour sauce over the top and cook until no pink remains

        Tip- if it starts to dry out after you drain the grease, add sauce to the top as it cooks, but save plenty to use in the last step