Week 3 Challenge: Healthy Recipes to Share with the BLC participants
Dig into your cookbooks and recipe card files for your favorite healthy recipes. Please only post recipes you've actually cooked and eaten (i.e, do not just take something out of your cookbook or the web that you haven't tried). This challenge will close at 8 PM Pacific, 11 PM Eastern Wednesday November 26, 2008.
Please place all of your recipes in your one posting spot.
If you are in the points challenge, you will get 2 points per recipe, with a maximum of 10 points bonus.
If you are on the weight-loss challenge, Kathy, Stephanie, or I will be back to update the bonus you will earn for this challenge.
You are certainly welcome to post more than 5 recipes, if you have more to share. I, for one, am looking for healthy alternatives to traditiional thanksgiving dishes for this week and uses for all that leftover turkey.
This mini-challenge has a quick turn-around time so we can get the results for week 3 posted by Thursday, and include the challenge bonus in the results.
Last edited by Bonita; 11-27-2008 at 02:07 AM.
Great idea! I'm always on the lookout for new recipes . We seem to be stuck in a rut of cycling through the same dinners over and over.
I'm on the July 07 Shrinking Sparklers points team.
La Bamba Casserole (from Cooking Light) Both DH and I love this one, although we leave out the corn.
1 (5.25-ounce) can whole green chiles, drained
1 pound ground turkey breast
1 cup chopped onion
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1 1/2 cups (6 ounces) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions
Preheat oven to 375°.
Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates.
Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375° for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.
Cheesecake with Cranberry Glaze (Cooking Light, again) I made this last Thanksgiving and no one even guessed it was light. It was really yummy!!
1/3 cup gingersnap crumbs (about 6 cookies, finely crushed)
1 (16-ounce) carton fat-free cottage cheese
1 (8-ounce) block 1/3-less-fat cream cheese, softened
2/3 cup sugar
1/4 cup all-purpose flour
1 1/2 teaspoons vanilla extract
1/2 teaspoon almond extract
2 large eggs
2 large egg whites
1 (8-ounce) carton low-fat sour cream
Preheat oven to 300°.
Coat bottom of a 9-inch springform pan with cooking spray; sprinkle with cookie crumbs.
Place cheeses in a food processor, and process 2 minutes or until smooth, scraping sides of bowl once. Add sugar and next 6 ingredients (sugar through sour cream); pulse just until smooth.
Pour the cheese mixture into prepared springform pan, and bake at 300° for 1 hour and 10 minutes or until almost set. Turn oven off, and let cheesecake stand in closed oven for 1 hour. Remove cheesecake from oven; cover and chill at least 8 hours. Serve with Cranberry Glaze.
1/2 cup sugar
2 teaspoons cornstarch
2 cups fresh cranberries
2/3 cup water
Combine sugar and cornstarch in a medium saucepan; stir in cranberries and water. Bring to a boil over medium-high heat, and cook 5 minutes or until cranberries pop. Cool.
Greek Couscous (Cooking Light) I like this one much better chilled.
1 1/2 cups water
1 cup uncooked couscous
1/2 teaspoon dried oregano
1 1/2 cups diced plum tomatoes
1 cup diced peeled cucumber
1/3 cup crumbled feta cheese
1/4 cup small ripe olives, halved
3 tablespoons diced red onion
1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
1/4 cup water
3 tablespoons lemon juice
1 1/2 tablespoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper
Bring 1 1/2 cups water to a boil in a medium saucepan; stir in couscous and oregano. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Combine couscous, tomatoes, and next 5 ingredients (tomatoes through chickpeas) in a bowl; set aside.
Combine 1/4 cup water and remaining ingredients; stir well with a whisk. Pour dressing over couscous mixture, tossing gently to coat.
Herbed Bread Stuffing with Mushrooms and Sausage (I heart Cooking Light ) Made this last Thanksgiving too. It is one of the best stuffings I've ever had.
1 1/2 pounds peasant-style white bread
4 (4-ounce) links sweet turkey Italian sausage
2 teaspoons butter
1 pound cremini mushrooms, quartered
2 cups chopped onion
1 1/4 cups chopped carrot
1 1/4 cups chopped celery
1/2 cup minced fresh parsley
1 tablespoon fresh thyme leaves
1 tablespoon minced fresh sage
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 large eggs
1 (14-ounce) can fat-free, less-sodium chicken broth
Preheat oven to 400°.
Trim crust from bread. Cut bread into 1 1/2-inch cubes. Arrange bread cubes in a single layer on 2 jelly-roll pans. Bake at 400° for 10 minutes or until toasted.
Reduce oven temperature to 350°.
Cook sausage in a large nonstick skillet over medium-high heat 10 minutes, browning on all sides. Remove from pan; cut crosswise into 1/4-inch-thick slices.
Melt butter in skillet over medium-high heat. Add mushrooms; sauté 4 minutes. Combine bread cubes, sausage, and mushrooms in a large bowl.
Heat skillet over medium-high heat. Coat pan with cooking spray. Add onion, carrot, and celery; sauté 5 minutes or until lightly browned. Add parsley, thyme, sage, salt, and pepper; sauté 1 minute. Add to bread mixture. Combine eggs and broth, stirring with a whisk. Add to bread mixture; toss to coat. Spoon into a 13 x 9-inch baking dish coated with cooking spray. Bake at 350° for 45 minutes or until browned.
Nutty Asparagus (Cooking Light Lazy Gourmet) I think DH even ate some of this, and he usually won't touch asparagus with a ten foot pole!
1 lb asparagus spears
vegetable cooking spray
1 Tbsp lemon juice
2 Tbsp butter, melted
1 1/2 Tbsp coarsely chopped walnuts
1/4 tsp salt
1/8 tsp freshly ground pepper
Cut off tough ends of asparagus. Place in 13x9 baking dish coated with cooking spray.
Combine lemon juice and butter; brush over asparagus. Sprinkle nuts, salt and pepper over asparagus. Bake, uncovered, at 350 degrees for 20 minutes.
Pumpkin Cheesecake (you guessed it, Cooking Light) I had to throw this in here as an "extra" 6th one. I am a sucker for cheesecake and love finding light ones that don't taste light. This one has always been delicious, except the one year I made it with cumin instead of cinnamon ...I was pg so I blame it on preggo brain
56 reduced-fat vanilla wafers (about 8 ounces)
1 tablespoon butter or stick margarine, melted
3 (8-ounce) blocks fat-free cream cheese, softened
2 (8-ounce) blocks 1/3-less-fat cream cheese, softened
1/2 cup granulated sugar
1/2 cup packed brown sugar
3 tablespoons all-purpose flour
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/4 teaspoon salt
Dash of allspice
2 teaspoons vanilla extract
4 large eggs
1 (15-ounce) can pumpkin
Preheat oven to 400°.
To prepare crust, place wafers in a food processor; pulse 2 to 3 times or until finely ground. Add butter; pulse 10 times or until mixture resembles coarse meal. Firmly press mixture into bottom of a 9-inch springform pan coated with cooking spray. Bake at 400° for 10 minutes; cool on a wire rack.
Reduce oven temperature to 325°.
To prepare filling, beat cheeses with a mixer at high speed until smooth. Add the granulated sugar and next 8 ingredients (granulated sugar through vanilla), beating well. Add eggs, 1 at a time, beating well after each addition. Add pumpkin; beat well.
Pour cheese mixture into prepared crust; bake at 325° for 1 1/2 hours or until almost set. (Cheesecake is done when the center barely moves when pan is touched.) Remove cheesecake from oven; run a knife around outside edge. Cool to room temperature; cover and chill at least 8 hours.
I LOVE to cook....and my favorite cooking website helps with finding healthy recipes. It's where I get all my recipes! I'm an April 08 Belly Buster.
Ranch Crispy Chicken
Perfect for a quick and easy meal! Reminds me of wings with ranch....minus the heat!
8 skinless, boneless chicken breast halves
2 (1 ounce) packages ranch dressing mix
1/4 cup dry bread crumbs
Preheat oven to 375 degrees F (190 degrees C).
Combine dressing mix and bread crumbs in a plastic bag. Add chicken and shake until coated.
Place coated chicken pieces on an ungreased cookie sheet and bake in preheated oven for 25 to 30 minutes, or until chicken is cooked through and juices run clear. Serve with rice or potatoes, if desired.
DH and I LOVE Cajun food. Downfall is it is super fattening. This recipe is just as tasty and only 240 calories!
1 tablespoon olive oil
1 clove garlic, minced
1 onion, thinly sliced
1 stalk celery, sliced thin
1 green bell pepper, minced
2 (16 ounce) cans diced tomatoes
1 bay leaf
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
4 skinless, boneless chicken breasts
Preheat oven to 350 degrees F (175 degrees C).
In a large skillet, heat the oil over medium heat. Add the garlic, onion, celery and bell pepper. Cook, stirring occasionally, until tender (about 4 minutes). Add the tomatoes, bay leaf, salt and cayenne pepper. Cook this Creole sauce 3 minutes longer, stirring often.
Arrange the chicken breasts in an 8 x 11 inch baking dish. Pour the Creole sauce over the chicken.
Bake 15 to 20 minutes, until the chicken is tender and white throughout.
Skewered Grilled Potatoes
GREAT for entertaining....never have any leftovers when I make this!
2 pounds red potatoes, quartered
1/2 cup water
1/2 cup light mayonnaise
1/4 cup dry white wine
2 teaspoons crushed dried rosemary
1 teaspoon garlic powder
wooden skewers, soaked in water for 30 minutes
Place potatoes and water in a microwave safe bowl. Cook potatoes in microwave on high until just tender, about 15 minutes, stirring half-way through. Drain potatoes and allow to steam for a few minutes to dry.
In a large bowl, stir together mayonnaise, wine, rosemary, and garlic powder. Mix in drained potatoes and toss to coat. Marinate, covered, in the refrigerator for 1 hour.
Preheat an outdoor grill for high heat and lightly oil grate.
Remove potatoes from marinade, and skewer. Grill, covered, for 6 to 8 minutes, brushing occasionally with marinade, turning half-way through. Remove potatoes from skewers and serve hot.
Vegetable Soup - Irish Style
Veggie soup that any vegetarian can eat. I was raised eating veggie soup with meat....well this one is 100 times better!
3 carrots, chopped
3 large potatoes - peeled and cubed
1 parsnip, peeled and diced
1 turnip, peeled and diced
1 leek, sliced
1/2 onion, chopped
1/4 cup dry potato flakes (optional)
salt and pepper to taste
1 cup water, or as needed
Place the carrots, potatoes, parsnip, turnip, leek and onion into a large saucepan. Fill with enough water to cover. Bring to a boil and cook until the vegetables are tender. Drain off water and puree vegetables in a blender or using a stick blender.
Return the puree to the saucepan and stir in water to reach your desired thickness. Heat to a simmer and season with salt and pepper. Serve and enjoy.
Simple Mexican Rice
My old supervisor taught me this one. I started to crave it while I was pregnant with my son so my supervisor took the time to teach me this recipe so I'd leave him alone. LOL!
2 tablespoons vegetable oil
1 onion, chopped
1 teaspoon minced garlic
1 teaspoon chili powder
1 tablespoon ground cumin
1 cup uncooked short-grain white rice
1 3/4 cups chicken broth
1/4 cup tomato paste
Preheat the oven to 350 degrees F (175 degrees C).
Heat the oil in a large skillet over medium heat. Add the onion and garlic; cook and stir until onion is translucent. Stir in the chili powder and cumin, and cook for about 30 seconds. Add the rice, chicken broth and tomato paste, and bring to a boil. Transfer to a 1 quart casserole dish, and cover with aluminum foil or a lid.
Bake for 35 to 40 minutes, or until liquid has been absorbed and rice is tender. Let rest for 3 to 5 minutes before serving.
Shhhh......Dad doesn't know I'm awake.
These are high protein, low carb recipes that I found and really enjoyed! Some of them seem kind of weird but I found them yummy!
White Bean Waffles
1 can of white beans (Cannellini - rinsed)
3 eggs (medium)
2 Tbls of Splenda (to taste)
1 Tbl of Vanilla
1 tsp of Almond Extract
2-3 Tbls of Flax Seed*
1/4 cup of pecans/ walnuts*
1/4 cup fat free half-half
1 tsp of baking powder
1/2 tsp of baking soda
1 tsp of Cinnamon
1 tsp of Nutmeg
-Place all ingredients into a food processor/ blender. Spray waffle iron with vegetable spray. These cook in my waffle iron in four minutes. These may not be low in calories, yet they are pretty high in protein and fiber.
* These might be optional ingredients.
Mock French Toast
4 egg whites
1 tsp. vanilla
1/4 cup riccotta cheese
1 packet of splenda
I cant believe its not butter spray
sugar free maple syrup
-mix all together in a bowl and beat with a fork
pour into pan like you would as if you were making pancakes top with butter spray and syrup and ENJOY!!! (single serving)
Mock mashed potatoes
1 head of cauliflower or 1 bag frozen cauliflower
2-3 tablespoons Smart Balance
few dashes evaporated milk OR regular skim milk
Steam cauliflower and add to food processor. Add Smart Balance and start to process. Add milk until you like the consistency. Add salt and pepper and give a final spin. Then enjoy!
(I found this to actually be kkind of sweet tasting and much better than I thought it would be!)
24 oz Neufchatel (LF) Cream Cheese
8 oz Fat Free Cream Cheese
1 1/2 Cup Splenda
24 oz FF Cottage Cheese
2 tsp Vanilla Extract
In a mixing bowl beat the 4 packages of cream cheese and Splenda until smooth and fluffy. In a blender combine cottage cheese and eggs and blend until smooth. Add gradually to the cream cheese mixture. Finally fold in the vanilla. Pour into spring form pan (I use a regular pie pan and it works just fine). Put into an oven preheated to 400* for 10 minutes. Turn the oven down to 200* and cooke for 40 more minutes. Turn off the oven and allow the cheesecake to stay in the oven until cooled off. Don't overcook this or you ruin the texture. It should be smooth and creamy
(This was delicious!!!)
Peanut Butter Cookies
1 Cup Natural Peanut Butter
1/2 Cup Splenda (or any other granular sugar substitute)
1/2 TSP Vanilla Extract
Pre-heat oven to 350
Combine all ingredients in a bowl, and mix well.
Shape into small cookies - about 1/2 inch balls and flatten slightly.
Bake for 8-10 mins, depending on your oven.. I'd start checking after 5 if you shape them into smaller balls
These are best served warm - leftovers can be frozen, just microwave!
(I seriously got addicted to these! lol)
Mama to Kostas with the Mostest, born 07/10/07
and Marek "Cricket" Joshua, born 12/07/12
April 08 Belly Busters
I'll be back to add more!
Chocolate Silk Pie
(This is very high protein, low fat and low calories and you'd never know it!)
1 package silken tofu
1 small box sugar free instant chocolate pudding
4 tbsp strong coffee, prepared
1 small container sugar free cool whip
1 reduced fat graham cracker crust
Blend the tofu until smooth (this may take a while). Mix in the pudding and the coffee. Fold in half the cool whip. Spread into crust and put remaining cool whip on top. Chill for at least 1 hour.
For 1/8 of the pie, this has 210 calories, 9.4 grams of fat, 27 grams of fiber and 3.5 grams of protien if you use a regular crust.
Cucumber Cranberry Salsa Chicken
4 boneless skinless chicken breasts
~1c Red Wine Vinegar
Mix the vinegar and splenda together and brush over chicken while gilling.
For the salsa, I don't know how much of everything, I just add until it looks like a good mixture.
4 salad cucumbers, thinly sliced
green pepper, finely chopped
sweet onion, finely chopped
red wine vinegar (just enough to make it a little liquidy, I'd guess about 2 tbls)
splenda, to taste
Serve the cold salsa on top of the hot chicken. Absolutely delicous!
White Bean Chili
2 lbs boneless skinless chicken breast
1 large jar (48 oz) Great Northern beans
1 jar (16 oz) salsa
2 cans (14.5 oz each) low-salt stewed tomatoes
chili powder to taste
2 cups reduced-fat shredded cheddar cheese
Cook chicken and chop into peices. Mix beans (undrained), salsa, chicken, tomatoes (chopped up), and chili powder to taste. Simmer over low heat for 1 hour. Add cheese and stir until melted. Serve immediately. Garnish with fresh cilantro and blue corn tortilla chips.
For 1 cup serving, there are 226 calories, 5.2 grams of fat, 14.2 grams of fiber and 23.6 grams of protien.
Last edited by Karrie5; 11-26-2008 at 07:44 PM. Reason: Added recipe
~ Karrie ~
Logan - 8
Joey - 6
Mikayla - 3
Ethan - 2
Just Live in Health
Left Over Fried Rice
I usually make this with leftovers but you can make it from scratch too
Cooked brown rice (better if it's allowed to cool first)
1 egg (or some egg substiute)
carrots (shredded or diced)
garlic (to taste)
onion (to taste)
bok choy (but any green works really)
cooked chicken breast (shrimp can be substituted)
low sodium soy sauce
1/2 tbsp sesame oil
sesame seeds (to sprinkle)
*note you can add as many veggies as you'd like
In a large skillet (or a wok if you have one) heat up the sesame oil and sautee the onion and garlic until they start to soften then add the carrots, peppers, bamboo shoots, mushrooms, zuccini, bok choy and baby corn. Allow the veggies to cook down some. Add the rice and some soy sauce (to taste). In a separate pan, scramble the egg or the egg substitute. While you're doing this, stir the rice as needed. Once the rice is heated through, add the cooked chicken, peas, and bean sprouts. Top with sesame seeds.
1lb ground meat (I use bison but you can use turkey, beef, pork, or whatever you'd like)
1 can black beans
1 cup brown rice
1 handful cheese (can be lowfat)
1/2 cup Salsa
Cook rice. Brown the meat. Then combine all the ingredients together and mix. If you are watching your salt intake, you can drain and rinse the black beans.
Last edited by Syrreal; 11-25-2008 at 11:30 PM.
These are recipes from Kraft.com that I make on a monthly basis. I like the website because I can add the recipes to my recipe box on there and it will even produce a shopping list for me! I've also added the cals per serving for each.
Easy Bistro Chicken (340 cal per serving)
2 tsp. oil
3 cups sliced fresh mushrooms
1 medium onion, chopped
1 can (15 oz.) stewed tomatoes, undrained
1/4 cup KRAFT Zesty Italian Dressing
3 Tbsp. tomato paste
4 small boneless skinless chicken breast halves (1 lb.)
1 cup KRAFT Low-Moisture Part-Skim Mozzarella Cheese
2 slices OSCAR MAYER Fully Cooked Bacon, crumbled
HEAT oil in large nonstick skillet on medium-high heat. Add mushrooms and onions; cook 5 min., stirring occasionally. Stir in tomatoes, dressing and tomato paste.
ADD chicken; cover. Reduce heat to medium-low. Simmer 12 min. or until chicken is cooked through.
SPRINKLE with cheese and bacon; simmer, uncovered, 5 min. or until cheese is melted.
Shrimp, Tortellini and Spinach (350 cals)
1 pkg. (9 oz.) refrigerated cheese tortellini
1/4 cup KRAFT Roasted Red Pepper Italian with Parmesan Dressing
2 cloves garlic, minced
1 can (14-1/2 oz.) no-salt-added diced tomatoes, undrained
3/4 lb. cooked cleaned medium shrimp
1 bag (6 oz.) baby spinach leaves
1/4 cup chopped fresh basil
2 Tbsp. KRAFT Grated Parmesan Cheese
COOK tortellini in large (4-qt.) saucepan as directed on package. Drain in colander; set aside. Heat dressing in same pan on medium-high heat. Add garlic; cook 1 min. Add tomatoes and shrimp; mix well. Bring just to boil. Stir in spinach; cover. Simmer 1 to 2 min. or until spinach is wilted, stirring occasionally.
STIR in tortellini and basil; simmer, uncovered, 3 to 4 min. or until sauce is thickened, stirring occasionally.
SERVE topped with the cheese.
Cheesy Chicken and Salsa Skillet (450 cals)
2 cups multigrain penne pasta, uncooked
1 lb. boneless skinless chicken breasts, cut into bite-size pieces
1-1/4 cups TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa
1 cup frozen corn, thawed ( don't add this to save on cals)
1 large green pepper, cut into short thin strips
1 cup KRAFT Mexican Style 2% Milk Finely Shredded Four Cheese
COOK pasta as directed on package.
MEANWHILE, heat large nonstick skillet sprayed with cooking spray on medium-high heat. Add chicken; cook and stir 2 min. Stir in salsa, corn and peppers. Bring to boil. Simmer on medium-low heat 10 min. or until chicken is cooked through, stirring occasionally.
DRAIN pasta. Add to chicken mixture; mix lightly. Sprinkle with cheese. Remove from heat; cover. Let stand 1 min. or until cheese is melted.
Made Over Chicken Tetrazzini (could use left over turkey) (350 cals)
1/2 lb. (8 oz.) spaghetti, uncooked
1 lb. boneless skinless chicken breasts, cubed
1 medium red pepper, chopped
2 cups sliced fresh mushrooms
4 oz. (1/2 of 8-oz. pkg.) PHILADELPHIA Neufchatel Cheese, cubed
1/4 cup flour
1 can (14 oz.) fat-free reduced-sodium chicken broth
3 Tbsp. KRAFT Grated Parmesan Cheese, divided
1/2 cup KRAFT 2% Milk Shredded Mozzarella Cheese
PREHEAT oven to 350°F. Cook pasta as directed on package. Meanwhile, spray large nonstick skillet with cooking spray. Add chicken, peppers and mushrooms; cook and stir 5 min. or until chicken is no longer pink. Remove from skillet; set aside.
PLACE Neufchatel cheese, flour and broth in skillet. Cook and stir with wire whisk until boiling. Reduce heat to medium-low; simmer 5 min., stirring frequently.
DRAIN pasta; return to saucepan. Add Neufchatel cheese mixture, chicken mixture and 2 Tbsp. of the Parmesan cheese; mix well. Spoon into 2-qt. round casserole dish; cover with foil. Bake 25 min. Top with mozzarella and remaining 1 Tbsp. Parmesan cheese; continue baking, uncovered, 2 min. or until mozzarella cheese is melted.
Banana Pudding Squares (130 cal) Cuz we all need a fix now and then
35 Reduced Fat NILLA Wafers, finely crushed
1/4 cup (1/2 stick) margarine, melted
1 pkg. (8 oz.) PHILADELPHIA Neufchatel Cheese, softened
1/2 cup powdered sugar
1 tub (8 oz.) COOL WHIP Sugar Free Whipped Topping, thawed, divided
2 pkg. (1.5 oz. each) JELL-O Vanilla Flavor Fat Free Sugar Free Instant Pudding
3 cups cold fat-free milk
1/2 square BAKER'S Semi-Sweet Chocolate, grated
COMBINE crumbs and margarine; press onto bottom of 13x9-inch dish. Refrigerate while preparing filling.
MIX Neufchatel cheese and sugar in medium bowl until blended. Stir in 1-1/2 cups COOL WHIP; spread carefully onto crust. Cut bananas crosswise in half, then cut each piece lengthwise in half. Arrange over Neufchatel cheese mixture.
BEAT pudding mixes and milk with whisk 2 min. Spoon over bananas. Spread with remaining COOL WHIP; sprinkle with chocolate. Refrigerate 3 hours before cutting to serve.
Last edited by jenchat4fun; 11-25-2008 at 06:34 PM.
TRIPLE B MUFFINS
1 med. very ripe banana
2c bran extra fiber cereal
1 ¼c skim milk
¼c egg substitute
1 ¼c red. fat biscuit mix
1/3c brown sugar substitute
2c frozen blueberries
Preheat oven to 400. In a medium bowl, mash banana. Add cereal, milk, vanilla and egg substitute. In a small bowl, mix biscuit mix, sugars and spice. Add dry mix to wet mix and stir just until well blended. Do not over mix! Fold in blueberries. Spray muffin tin with Pam. Fill cups evenly. Bake for 20 minutes and cool on wire rack.
6 WEEK BRAN MUFFINS
Serves 42 Points 1
6c Kellogg Complete Cereal
½ box General Mills Fiber One
1 ½ c sugar
5t baking soda
4 beaten eggs
1c unsweetened applesauce
2qt lowfat buttermilk
Mix together Kellogg Complete, Fiber One, sugar, flour, baking soda, cinnamon and salt in a large bowl. In another bowl mix together eggs, applesauce, vanilla and buttermilk. Stir together the liquid and dry ingredients—DO NOT USE MIXER. Let the mixture sit overnight to thicken. Bake at 400 degrees for 20 minutes. The batter can be kept for up to 6 weeks in the fridge.
LIL’ TOUCH OF HEAVEN CAKE
Serves 12 Points 3
1pkg 1-step angel food cake mix
20 oz crushed pineapple in its own juice
Mix above ingredients and pour into ungreased 9x13” pan. Bake at 350 for 30 minutes. Cool upside-down.
COOL APPLE PIE
Serves 8 Points 4
1 rf graham cracker crust
1 can of pie apples
1 8oz container of ff Cool Whip
½ t cinnamon
In large bowl, fold apples, Cool Whip and cinnamon. Pour in prepared crust. Cover and freeze overnight. Do not thaw. Slice and serve.
HEALTHY CROCKPOT SOUP
Serves 8 Points 2
1 14.5oz can chicken broth
1 onion, chopped
1 red bell pepper, chopped
1 15.5 oz can pinto beans
1 14.5 oz can corn, drained
1 16oz can pork and beans
1 pkg chili seasoning mix
2 14.5 oz cans chopped tomatoes
Combine all ingredients in a crockpot and simmer all day.
SHORTCUT SHEPHERD’S PIE
Serves 6 Points 5
½ (22oz) pkg frozen mashed potatoes (about 3 cups)*
1 1/3 c skim milk
1 lb ground round
1c fresh or frozen chopped onion
1c frozen peas and carrots
1 can sliced mushrooms
½ t pepper
1 12oz jar ff savory beef gravy (such as Heinz)
Combine potatoes and milk in microwave-safe bowl. Microwave on HIGH, uncovered for 8 minutes, stirring once. Set aside.
Preheat broiler. Cook beef and onion in a 10” ovenproof skillet over medium-high heat until browned, stirring to crumble. Add peas and carrots, pepper and grave. Cook 3 min or until thoroughly heated, stirring frequently. Remove from heat.
Spoon mashed potatoes evenly over beef mixture, leaving a 1” border around edge of skillet. Wrap handle of skillet w/ foil. Broil 3 min or until bubbly.
*I make my own mashed potatoes (use about 5 med potatoes) and cook in a 13x9” pan at 375 until potatoes are browned and meat mixture is bubbly.
CHOCOLATE-PEANUT BUTTER PIE
Serves 8 Points 4
3/4c nutlike cereal nuggets (Grape Nuts)
2c chocolate low-fat ice cream, softened
1pkg sf instant chocolate pudding mix
1/4c creamy peanut butter
1c ff Cool Whip, thawed
Sprinkle ½ c of cereal evenly in bottom of an 8” round cake pan. Combine the remaining 1/4c cereal, ice cream, pudding mix and peanut butter in a large bowl. Stir until mixture is well blended. Fold in whipped topping. Spoon ice cream mixture into prepared pan, spreading gently with a spatula. Cover and freeze 2 hours until form. Let stand at room temp 15 minutes before serving.
GRILLED CHICKEN WITH BLACK BEANS
Serving size: 2c Points 4
2T red-cal ranch dressing
2T bbq sauce
Lime juice to taste
1c shredded grilled chicken breast
1/2c canned black beans
3c mixed greens
Combine dressing ingredients and toss with remaining ingredients.
ZESTY BLACK BEAN SOUP
Serves 9 Points 3
1lb (2c) dried black beans
8c vegetable broth
2cans (14.5oz each) diced tomatoes and green chiles, undrained
1c chopped carrots
1c chopped onion
1/4c fresh cilantro
2t minced garlic
1/8t cayenne pepper
Heat beans and water to boiling in a 4qt dutch oven. Reduce heat. Simmer uncovered 10 minutes. Remove from heat. Cover and let stand 1 hr. Drain beans. Place beans and remaining ingredients in slow cooker. Cover and cook on LOW 10-12 hours. Serving size is 1 1/3c.
SALMON AND COUSCOUS BAKE
1lb salmon filets about ¾” thick
1 5oz package toasted pine nut couscous mix
1 ½ c hot water
1t olive oil
1T lemon juice
½ t dried dill weed
1sm zucchini, coarsely chopped
1sm yellow summer squash, coarsely chopped
¼ t dried dill weed
Toasted pine nuts, if desired
Heat oven to 350. Spray a square, 8x8x2 baking dish with cooking spray. Cut fish into 5 servings.
Stir couscous, seasoning packet from couscous mix, water, oil, lemon juice, 1/2t dill, zucchini and yellow squash in baking dish. Place fish on couscous mixture. Sprinkle fish with ¼ t dill weed.
Cover and bake 20-25 minutes or until liquid is absorbed and fish flakes easily with for. Sprinkle with pine nuts.
Last edited by Bonita; 11-26-2008 at 05:24 PM. Reason: edited the coding to make it easier to read
July 2007 Shrinking Sparklers
One of my favorite, regular and super easy (and colorful) recipes for Thanksgiving and Christmas:
Slow Cooker Wild Rice with Cranberries
1 1/2 cups uncooked wild rice
1 tablespoon butter or margarine, melted
1/2 teaspoon salt
1/4 teaspoon pepper
4 medium green onions, sliced (1/4 cup)
2 cans (14 ounces each) vegetable broth
1 can (4 ounces) sliced mushrooms, undrained
1/2 cup slivered almonds
1/3 cup dried cranberries
1. In 2- to 3 1/2-quart slow cooker, mix all ingredients except almonds and cranberries.
2. Cover and cook on low heat setting 4 to 5 hours or until wild rice is tender.
3. In ungreased heavy skillet, cook almonds over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until golden brown and fragrant; set aside. Stir almonds and cranberries into rice mixture. Cover and cook on low heat setting 15 minutes.
1 Serving: Calories 260 (Calories from Fat 65); Total Fat 7g (Saturated Fat 2g, Trans Fat ncg); Cholesterol 5mg; Sodium 900mg; Total Carbohydrate 45g (Dietary Fiber 5g, Sugars ncg); Protein 9g Percent Daily Value*: Vitamin A 10%; Vitamin C 2%; Calcium 4%; Iron
Grilled Honey-Mustard Chicken Sandwiches
1/4 cup Dijon mustard
2 tablespoons honey
1 teaspoon dried oregano leaves
1/8 teaspoon ground red pepper (cayenne)
4 boneless skinless chicken breast halves (1 pound)
4 whole-grain sandwich buns, split
4 slices tomatoes
1. Heat coals or gas grill for direct heat.
2. Mix mustard, honey, oregano and red pepper. Brush on chicken.
3. Cover and grill chicken 4 to 6 inches from medium heat 15 to 20 minutes, brushing frequently with mustard mixture and turning occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut. Discard any remaining mustard mixture.
4. Serve chicken on buns with tomato and lettuce.
1. 1 sandwich: Calories 270 (Calories from Fat 55 ); Total Fat 6 g (Saturated Fat 1 g); Cholesterol 75 mg; Sodium 560 mg; Total Carbohydrate 26 g (Dietary Fiber 3 g); Protein 31 g Percent Daily Value*: Vitamin A 8 %; Vitamin C 12 %; Calcium 4 %; Iron 14 % Exchanges: 1 1/2 Starch; 1 Vegetable; 4 Very Lean Meat
*Percent Daily Values are based on a 2,000 calorie diet.
1/2 cup mayonnaise or salad dressing
1/4 cup sour cream
1 tablespoon sugar
2 teaspoons lemon juice
2 teaspoons Dijon mustard
1/2 teaspoon celery seed
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 medium head cabbage, finely shredded or chopped (4 cups)
1 small carrot, shredded (1/2 cup)
1 small onion, chopped (1/4 cup)
1. Mix all ingredients except cabbage, carrot and onion in large glass or plastic bowl. Add remaining ingredients; toss until evenly coated.
2. Cover and refrigerate at least 1 hour to blend flavors. Cover and refrigerate any remaining salad
1 Serving: Calories 110 (Calories from Fat 80 ); Total Fat 9 g (Saturated Fat 3 g); Cholesterol 15 mg; Sodium 90 mg; Total Carbohydrate 7 g (Dietary Fiber 2 g); Protein 2 g Percent Daily Value*: Vitamin A 26 %; Vitamin C 32 %; Calcium 4 %; Iron 2 % Exchanges: 1 Vegetable; 2 Fat
*Percent Daily Values are based on a 2,000 calorie diet
****You can wrap the chicken fingers below with the coleslaw above in a wheat tortilla for a convenient wrap!***
Italian Chicken Fingers
1 package (14 oz) uncooked chicken breast tenders (not breaded)
1 egg, beaten
1 1/4 cups Original Bisquick® mix (I use their low fat version)
1 teaspoon Italian seasoning
3 tablespoons butter or margarine, melted
1 cup tomato pasta sauce, heated
1. Heat oven to 450°F. Spray 15x10x1-inch pan with cooking spray. In medium bowl, toss chicken and egg.
2. In resealable food-storage plastic bag, place Bisquick mix and Italian seasoning; seal bag and shake to mix. Add chicken; seal bag and shake to coat chicken with Bisquick mixture. Place chicken in single layer in pan. Drizzle with butter.
3. Bake uncovered 14 to 16 minutes, turning chicken after 6 minutes, until chicken is brown and crisp on the outside and no longer pink in center. Serve with pasta sauce for dipping.
High Altitude (3500-6500 ft): No change.
1 Serving: Calories 430 (Calories from Fat 180); Total Fat 21g (Saturated Fat 7g, Trans Fat 1 1/2g); Cholesterol 135mg; Sodium 970mg; Total Carbohydrate 35g (Dietary Fiber 1g, Sugars 8g); Protein 27g Percent Daily Value*: Vitamin A 15%; Vitamin C 8%; Calcium 10%; Iron 15% Exchanges: 2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 3 1/2 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet
Really easy - as in the name!
Easy Chicken Pot Pie (Cooking for 2)
1/2 cup canned condensed reduced-fat reduced-sodium cream of chicken soup
1/4 cup fat-free (skim) milk
1 cup Green Giant® Valley Fresh Steamers™ frozen mixed vegetables
1/2 cup cut-up cooked chicken breast
1/2 cup Bisquick Heart Smart® mix
1/4 cup fat-free (skim) milk
2 tablespoons fat-free egg product or 1 egg white
1. Heat oven to 400°F. In ungreased 1-quart casserole, stir together soup and 1/4 cup milk; stir in vegetables and chicken. Microwave uncovered on High 3 minutes; stir.
2. In small bowl, stir remaining ingredients until blended. Pour over chicken mixture.
1 Serving: Calories 170 (Calories from Fat 30); Total Fat 3g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 20mg; Sodium 400mg; Total Carbohydrate 24g (Dietary Fiber 0g, Sugars 6g); Protein 13g Percent Daily Value*: Vitamin A 15%; Vitamin C 0%; Calcium 15%; Iron 8% Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 1 Lean Meat
3. Bake uncovered about 20 minutes or until crust is golden brown.
High Altitude (3500-6500 ft): Increase milk in step 1 to 1/3 cup. Bake 25 minutes.
Last edited by AvaM; 11-25-2008 at 07:30 PM.
2 girlies so NOT the same!
These are recipes I've kinda made up on my own--each makes 4 servings.
My team--July 07 shrinking sparklers
1.5 cups of dry rice cooked in rice cooker
1 package of extra-firm tofu cubed
1 cup of frozen peas
1 medium onion chopped
1 jar of Trader Joes Currry or Korma Sauce
Rinse rice in cold water to remove excess starch and put in rice cooker. Chop tofu and onion, get peas out to thaw.
Drizzle some olive oil into a frying pan and throw in the chopped onions.
When onions are transluscent, throw in tofu and cook for about 5--10 mins.
Add sauce and throw in partially thawed peas. Heat through and serve over rice.
Cranberry Green Salad
Mixed baby greens
lowfat feta cheese
lowfat raspberry vinaigrette
Place greens in salad bowls. Sprinkle craisins, nuts, and feta. Drizzle on dressing. Serve with whole grain baguette dipped in olive oil or Trader Joes multigrain crackers. Yummy!
Lentil Curry Couscous
1 cup dry lentils, rinsed and soaked overnight
4 chicken bullion cubes
5 cloves garlic minced
1/2 onion chopped
2 carrots chopped
1/2 green pepper chopped
2T curry powder
6 mushrooms quartered
salt to taste
1 cup couscous
6 cups water
Heat oil in large sauce pan/pot. Dissolve bullion cubes into 6 cups water and set aside. Add onion, green peppers, garlic and carrots and cook over medium heat until they begin to soften. Add lentils and curry powder and cook, stirring, for about 10 minutes more. Add "broth" and mushrooms and bring to slow boil. Cook until lentils, carrots, and peppers are soft. Add more water if needed and return to slow boil before adding couscous. Reduce heat to low and cook until couscous is done.
Spinach washed and prepared for salad
2 portabella mushrooms
1 medium onion
1 red bell pepper
1 cup cooked quinoa (best to do this beforehand---it takes some time to cook)
Sautee onion, pepper, and mushrooms until tender and set aside. Prepare large salad bowl with spinach and room temperature quinoa. Toss with olive oil and vinegar. Add veggies and toss. Serve in large salad bowls with sprinkled parm on top. Serve with baguette.
Curry Chicken Salad (can you tell I love curry?)
3 frozen Trader Joes chicken breast pieces thawed
2T curry power
salt and pepper to taste
3/4 cup lowfat mayo
1/2 chopped medium onion
2 ribs celery chopped
8 slices dark multigrain bread toasted
Washed green leaf lettuce---sandwich size
Poach chicken and let cool. Shred chicken. Mix curry power, chicken, and mayo. Mix in onion and celery. Make sandwiches. Serve with iced tea and tortilla chips...yummy!