Breakfast Casserole

Breakfast Casserole

Amounts adjusted depending on size of family, it will re-heat if you want extra, to heat up on busy mornings.  I have made extra on Saturday or Sunday and then heated up for the kids on Monday morning.

6-12 Eggs
1-2 cups skim milk

1 tsp Ground Mustard
dash pepper

1 onion chopped

1 bell pepper chopped (any)

Handful of fresh or frozen Spinach (thawed and drained)

4-6 pieces of whole wheat bread torn into small pieces

1 1/2 - 1 package 2% shredded cheddar

1 Pound ground lean turkey sausage browned and drained

Mix all together, Grease 13x9 Glass Dish, Pour into dish

Put in the fridge for 1 hour or over night.  Cook at 350 for 45 minutes, check at 30 minutes to ensure it does not burn.  Make sure it is fully set before serving

We like it with salsa served on top

Cheesy Chicken and Broccoli Noodle Casserole

Cheesy Chicken and Broccoli Noodle Casserole

1 Package Whole Wheat Egg Noodles

1 Package 2% Sharp Shredded Cheddar Cheese

1 Onion Finely Chopped

1 Package frozen Broccoli

3-4 Chicken Breasts Chopped

2 Cans Cream of Chicken Healthy Request

1 Container Plain Greek Yogurt (any size between 12-17 oz will work)

½ Cup Skim milk

½  to 1 tsp  pepper (to taste)

Optional- 1 Sleeve Reduced Fat Ritz Crackers

Prepare Noodles according to package directions

Bake or grill Chicken and chop into bite size pieces

Combine all ingredients in a slow cooker and stir except Ritz and 1 cup of cheese, cook on low for about 3-4 hours or until heated through.  When it is close to being done or bubbling, add crushed crackers and 1 cup cheese.  Be sure to not let the condensation from the lid run down.  Close the lid and cook until the cheese is melted through.  Again, when opening the lid to serve, do not let the condensation run into the crock pot.

Chicken Parmesan

Chicken Parmesan

Bake or Grill 4-5 Chicken Breasts

1 – 2 large cans tomato sauce (depending on if you want left overs or size of family

1-2 tbsp of each basil, parsley and oregano

1 tbsp Splenda

1 tbsp minced garlic or garlic salt

1 package 2% Shredded Mozzarella Cheese or 4-5 Slices low fat Swiss Cheese

1 Small Package Whole Wheat Spaghetti

Bake or Grill Chicken, cook spaghetti according to package directions and drain, when the chicken is done, place in a 13 x 9 inch pan if you grilled it, stir sauce with basil, parsley, oregano, Splenda and garlic, pour over chicken and top with either cheese.

Cook on 350 until cheese is melted and sauce is heated through, serve over spaghetti

Breaded Chicken Parmesan

Same as above but dip thawed breasts in skim milk and roll in a mix of wheat germ, and a dash of each oregano, basil, garlic and parsley

Spray a 13 x 9 inch dish with cooking spray, place coated breasts in dish and spray the top with cooking spray

Cook on 350 for about 45 minutes or until the breast are cook through

When the chicken is done, cover in sauce and seasoning mix and cheese and place back in oven

Crock Pot Fajitas

Crock Pot Fajitas

Depending on size of family you can increase the amount of meat

3 frozen chicken breast or Chopped Flank Steak or Combo

1 Tbsp Cumin

1 Tbsp Chili Powder

1 Large Can Rotel Tomatoes
1 cup frozen corn
1 can drained and rinsed black beans

1 chopped bell pepper

1 small onion chopped

Cook meat, onions and bell pepper on low for 3-4 hours,if using chicken, remove chicken and chop, drain liquid from crock pot, return to Crock pot.       

Add all remaining ingredients and cook on high until meat is cooked through and the liquid has a light boil (1-2 hours on high) 

 

All Optional - Serve over brown rice or in a whole wheat tortilla, with shredded lettuce, chopped avocado, shredded 2% cheddar and Greek Yogurt

Also, this is good over a baked potato or served over lettuce as a taco salad with extra salsa. 

Crock Pot Salsa Chicken

Crock Pot Salsa Chicken

Depending on size of family

3-6 frozen chicken breasts

1 pack low sodium Taco Seasoning

1 Jar Salsa

1 Can Cream of Mushroom Soup Healthy Request

I actually use 2 cans of soup

Put all ingredients in a crock pot in the order listed, stir every hour if on high, or when you can if on low, if no one is home, cook on low and do not worry about stirring.  I like to cut the breast in half, about 2-3 hours into cooking as we generally buy really large Tyson Breast.  Cook on high for about 4-5 hours or low for 5-6 hours, if you are not at home, longer is fine.  Serve over cooked Barley or Brown Rice.  The sauce is great over steamed veggies or as a dip for Triscuts.  You can also add rice or barely to the crock pot about an hour before serving for minute rice and about 30 minutes before serving for barley, just add extra water the sauce gets too thick.

French Toast

French Toast

8 slices whole wheat bread

2 eggs or 3 egg whites

1 tsp vanilla extract

¼ cup skim milk or vanilla soy milk is good too

Several dashes of cinnamon

Optional, a few dashes of nutmeg or pumpkin spice

Topping of choice, fresh fruit, sugar free syrup, honey, Real Maple Syrup, Agave Nectar

Spray a skillet with cooking spray, heat on medium, in a bowl mix eggs, milk, vanilla and spices, dip front and back of each slice in the egg mixture, let drip back into bowl, and place in skillet, cook both sides

Honey Mustard Grilled or Baked Chicken

Honey Mustard Grilled or Baked Chicken

2 tbsp melted I Can’t Believe It’s Not Butter Light

½ cup honey

¼ cup Dijon mustard

¼ tsp Curry Powder

Mix all and brush on chicken breast.  Reserve marinade to dip chicken and veggies in.  If you accidently dip the brush from the raw chicken into the marinade, cover with Saran wrap and cook for about 1 minute in the microwave when chicken is done. 

Great served grilled with grilled or baked Asparagus.