Tuesday, November 27, 2012

Buffalo Blue Cheese Chicken Tenders

4 Servings
7.5g fat
308 Calories
(Original Recipe (132g of Fat and 1188 Calories)

12 ounce chicken tenders
1 cup whole wheat flour
2 1/2 whole wheat panko breadcrumbs
4 large egg whites
pepper to taste
cooking spray
1/2 Frank's RedHot Buffalo Wings Sauce
1/2 Cup Home Made Blue Cheese Dressing (Found in the November Archive, the tab is right under this posting)

Preheat oven to 450
Line a baking sheet with foil, spray the foil with cooking spray
Place flour in a shallow dish
Place egg whites in a separate bowl and whisk
Place Panko in a shallow dish

One at a time, dip chicken into the flour, shake off excess, then coat in the eggs, then coat in the Panko

Place coated chicken on foil, spray with cooking spray and pepper to taste

Bake about 14 minutes or until the breading is crispy and the chicken is cooked through

Using a pastry brush, coat the chicken with the Buffalo Sauce and serve with home made Blue Cheese for dipping.

Home Made Low Fat Blue Cheese Dressing

3g Fat

1 cup of Home Made Mayonnaise (See November's Archived Recipes, located directly under this one in the Archive)
1/2 cup reduced fat sour cream
1/4 cup buttermilk
1 tbsp fresh lemon juice
1 garlic clove mashed to a paste
1 tsp Worcestershire
5 ounces reduced fat blue cheese chunks
pepper to taste

Mix all together well in a bowl, refrigerate in a cover container for up to 3 days.

Home Made Low Fat Mayonnaise (1.1g Fat)

 Store bought Mayo, 10g Fat
Home Made 1.1g Fat

 6 tbsp white vinegar
4 tbsp cornstarch
1 17.6oz plain Greek yogurt
3 tbsp Dijon mustard
4 packets Truvia or Splenda
1 tsp salt

In a small bowl, whisk vinegar into cornstarch.  Whisk 2/3 cup of the yogurt into the vinegar mixture.  Pour the mixture into a small saucepan and cook on high heat, whisking continuously until it boils.  When it is very thick, pour into a food processor, scraping sides of saucepan.

Blend the mixture for about one minute, scraping mixture off of the sides, continue to blend until it is very smooth, add remaining yogurt, mustard, Truvia and salt.  Blend for about one more minute.

Place in a plastic container with a lid.  It will keep for a week.

Saturday, November 24, 2012

Cabbage, Red Potato, Navy Bean and Sausage Soup

Serving- about 3 overflowing cups
About (due to there is no way to judge how much meat, potatoes or beans will be in each scoop)
390 calories
5.5 g fat
14 g fiber
18 g protein

Reduce by 100 calories by omiting potatoes, this will also reduce fiber by 2 grams and protein by 3 grams

1 pound of dry Navy Beans

Soak in a large pot of water overnight, rinse and drain
Follow package directions to simmer until tender, about 1- 1 1/2 hours if soaked overnight.  (note, cook with a lid, but tilt the lid to vent so it does not boil over)

1 320z container organic vegetable broth
2-3 cups water
2 tbsp(s) minced garlic
2 tsp(s) pepper
1 tbsp bay leaves
1 tbsp basil
1 small package red potatoes, washed and chopped
4-5 stalks celery, washed and chopped
1 yellow onion, sliced in rings and rings cut in half

Simmer all of the above in a separate large pot with a lid for about 45 minutes to 1 hour or until potatoes are just about tender, add more water if the vegetables are not fully immersed

Add to following to the vegetable pot

2 tomatoes washed and diced
1 head of green cabbage washed and diced
1 package Turkey Smoked Sausage chopped into bite size pieces

Simmer on Medium Low for about 10 minutes or until all vegetables and potatoes are tender.

Taste as you simmer and add more of any of the seasonings to fit your preference.  Thyme and Bay Leaves can easily take over the flavor of the soup, so add slowly if you add additional seasoning.  Using Vegetable broth will reduce the sodium drastically, but you will need to offset by adding more sodium free seasonings.

Wednesday, November 21, 2012

Bacon Cheeseburger Casserole

8 Servings
260 Calories
13g Fat
17g Protein

1 lb.  lean ground turkey
1 onion, chopped
1/3 cup ketchup
2 Tbsp. yellow mustard
1 cup KRAFT 2% Shredded Sharp Cheddar Cheese
8 slices turkey bacon reduced sodium, cooked, crumbled
4 cups (1/2 of 32-oz. pkg.) frozen tater tots (select the ones with the least sodium and fat per serving)


Brown turkey with onions in skillet; drain. Stir in ketchup and mustard; spoon into 9-inch square baking dish sprayed with cooking spray.
Top with remaining ingredients.
Bake 30 to 35 min. or until casserole is heated through and potato nuggets are golden brown

Bacon Cheeseburger Roll up


6 Servings
About 330 Calories
About 8g Fat
About 27g Protein
"About" due to it depends on brand of Pizza crust, turkey and turkey bacon
1 lb. lean ground turkey
4 slices turkey bacon reduced sodium, chopped
1 small onion, chopped
1/2 lb. (8 oz.) 2% VELVEETA®, cut into 1/2-inch cubes
1 pkg. (13.8 oz.) refrigerated pizza crust


Pre-heat oven according to pizza dough directions
Brown ground turkey with bacon and onions in large skillet on medium-high heat; drain. Return meat mixture to skillet. Add VELVEETA; cook 5 min. or until melted, stirring frequently. Cool 10 min.
Unroll dough onto baking sheet sprayed with cooking spray. Press into 15x8-inch rectangle; top with meat mixture. Roll up, starting at one long side. Arrange so roll is seam-side down.
Bake 20 to 25 min. or until golden brown.

Thursday, November 15, 2012

Edamame, Craisin Chopped Salad

Chopped Romaine
Shredded Carrots
2 Stalks Celery Diced
3 Green Onions Diced
2 Hard Boiled Eggs Chopped
Tomato Basil or Sundried Tomato Feta Cheese
Reduced Fat Ranch or Dressing of Choice

Reduced Sugar Craisins (Ocean Spray Brand Reduced Sugar has1/2 the sugar and more then double the fiber)
Dry Roasted Edamame

Layer in order of indgredients

Tuesday, November 13, 2012

Shepard's Pie

Serves: 4
Cooking Time:45 min
  • 2 pounds ground  turkey
  • 1/2 onion, chopped
  • garlic powder and Mrs. Dash Table Salt Blend to taste
  • 3/4 ounce package brown gravy mix (lowest fat version you can find)
  • 2 cans (10 3/4-ounce) cream of mushroom soup Healthy Request
  • 2 1/2 cups water
  • 1 1/2 cups frozen sliced carrots
  • 10 ounces package frozen peas, thawed
  •   Mrs. Dash Table Salt Blend and pepper to taste
  • 2 1/2 to 3 cups potatoes, peeled, cooked and mashed
  •  paprika and pepper to taste
  • Optional- Butter Buds
  1. Preheat oven to 350 degrees F.
  2. Brown beef and onion in a skillet; season to taste with garlic powder and Mrs. Dash. Drain; pour into a large bowl.
  3. Stir in gravy mix, soup, water, carrots and peas; mix well.
  4. Spoon into a well sprayed 9 inch deep-dish pie plate; sprinkle with Mrs. Dash and pepper.
  5. Spread mashed potatoes over top; bake at 350 degrees F for 45 minutes. Sprinkle with paprika, pepper and Optional Butter Buds.

Cheeseburger Pie (Gluten Free)

Gluten Free Impossibly Easy Cheeseburger Pie

Serves: 6

Preparation Time:15 min

Cooking Time:30 min

  • 1 pound lean ground turkey or beef
  • 1 (1/2 cup) medium onion, chopped
  • 2-3 cloves garlic minced
  • pinch of pepper
  • 1 cup 2% shredded cheddar cheese
  • 1/2 cup Gluten Free Bisquick
  • 1 cup skim milk
  • 3 eggs
  • Optional, frozen corn, peas or spinach, thawed and drained

  1. Preheat oven to 400 degrees F. Spray 9-inch glass pie plate with cooking spray.
  2. In 10-inch skillet greased skillet, cook meat, garlic and onion  over medium-high heat, stirring frequently, until meat  is thoroughly cooked; drain. Stir in pepper. Optional- if using  additional veggies, add now)Spread in pie plate; sprinkle with cheese.
  3. In medium bowl, stir Bisquick, milk and eggs with whisk or fork until blended. Pour into pie plate.
  4. Bake 25 to 30 minutes or until inserted in center comes out clean.

Great with served with hot sauce or salsa




Avocado Tuna Salad Sandwich, Cold or as a Melt

2 Servings
  • 12 ounces can tuna, drained and shredded
  • 4 tablespoons plain Greek yogurt
  • 1 avocado  mashed
  • 1 hard-boiled egg, mashed
  • Pepper to taste
  • 2 Cheese slices, any 2% or light version
  • 4 Slices Grain bread, toasted
  • Optional for added flavor- 1-2 tsp spicy brown mustard
  1. Mix tuna, yogurt, avocado, egg and pepper.
  2. Toast grain bread, add cheese slices to cover, add tuna mixture.
Hot Sandwich Option-
Variation: Avocado Tuna Melt.  Use a little I Can't Believe It's Not Butter Light or Smart Balance on the top and bottom of the bread, fill with cheese and tuna mixture and cook similar to grilled cheese sandwiches.

Monday, November 5, 2012

Slow Cooker Chicken and Mushroom Sauce

3-4 chicken breast cut in half
2 cans Cream of Mushroom Healthy Request
1/4 cup Sherry cooking wine
1/4 cup skim milk (you can add more 1 Tbsp at a time if the sauce is too thick as it cooks)
1-2 tsp pepper  (more to taste when serving, I use less while cooking, so my youngest will eat it and add more when serving)
1/2 onion diced
1 small package sliced mushrooms rinsed and diced
Prepared Barley or Brown Rice

Spray slow cooker with cooking spray, cook chicken breast on high for about 3 hours, remove chicken and drain slow cooker, spray slow cooker with cooking spray again.

(Optional- I like to place onions in a covered container for about 30-45 seconds in the microwave to slightly soften them before adding them to the slow cooker)

Add remaining ingredients, stir well, place chicken back to the slow cooker, and cook on low for 3-4 hours

Serve over rice or barely

Thursday, November 1, 2012

Dijon Breaded Tilapia

  • tablespoons plain Greek yogurt
  • 2 tablespoons dijon mustard
  • 3/4 cup panko Japanese bread crumbs ( Optional- I use 1/2 cup wheat germ and 1/4 cup whole wheat flour)
  • 1/4 teaspoon black pepper
  • 1 tablespoon finely minced fresh parsley  ( Optional- I also add 1 tsp Cajun seasoning and 1 tbsp Basil)
  • 4 (6 -8 ounce) tilapia fillets
  • 4 lemon wedges
  • Cooking Spray
You can use more Cajun seasoning if you prefer, but add slowly as it is spicy.


  1. Spray a 9x13 glass dish with cooking spray, preheat oven to 350
  2. Combine yogurt and mustard in small dish.
  3. Combine next 4 ingred. on a plate and mix well.4
  4. Brush thin coating of mustard yogurt combo on to both sides of each fish fillet. (about 1 Tbsp for each fillet).
  5. Press each coated fillet into Panko crumb mixture coating both sides well.
  6. Bake fillets on 350 for 15-20 minutes, test one fillet to see if it flakes easily in the middle.  If it does not, place back in the oven for about 5 minutes
  7. Serve with lemon wedges.

Baked Salmon with Herb Sauce

  • 1 1/2 lbs salmon fillets
  • 1 tablespoon I Can't Believe It's Not Butter Light
  • pepper to taste
  • 1/2 cup plain Greek yogurt 
  • 1 tablespoon parsley
  • 1/2 teaspoon dill
  • 1 lemon wedge
  • 1 green onion, finely chop, using just the green parts


  1. Spray a 9x13 glass dish with cooking spray, pre heat oven to 350, place fish in the dish and spread butter over the top of the salmon
  2. Sprinkle salmon with pepper and bake for 20 minutes (if the salmon is a large piece or thick, cook 25 minutes before going to next step)
  3. Mix yogurt, parsley, onion, and dill together.
  4. Remove salmon from oven and spread yogurt mixture on top of salmon, return dish to oven and cook 5-10 minutes or until salmon flakes easily in the center.
  5. Garnish with lemon wedges.

Basil Crusted Baked Salmon

  • nonstick cooking spray
  • 1/2 cup dry white wine
  • 1 lb boneless skinless salmon fillet
  • 1-2 teaspoons dried oregano ( I use more seasoning because I omit salt from any original recipe)
  • 2 cloves garlic, minced
  • freshly ground black pepper
  • 1 lemon, juice of, divided
  • tablespoon extra virgin olive oil
  • 1 tomato, thinly sliced
  • 1/2 medium onion, thinly sliced
  • 2 tablespoons chopped fresh parsley leaves (or 1 tsp dried)
  • 1 tsp dried basil
  • 1/4 cup dry breadcrumbs


  1. Spray a shallow baking pan with nonstick coating.
  2. Add wine.
  3. Place fish in pan, and sprinkle with oregano, garlic and pepper.
  4. Sprinkle with juice of 1/2 lemon.
  5. Top evenly with tomato and onion slices.
  6. Drizzle with remaining lemon juice.
  7. Mix breadcrumbs with parsley, basil and olive oil, and sprinkle over veggie topped salmon fillets.
  8. Bake in a 450 degree F oven for about 8-10 minutes or until fish flakes easily.