Week 3 Challenge: Healthy Recipes by Wed 11/26

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Week 3 Challenge: Healthy Recipes by Wed 11/26

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. Smile

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.

Bonita

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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
Cooking spray
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!!

Cooking spray
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.

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
Cooking spray
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 :eek:...I was pg so I blame it on preggo brain Lol

Crust:
56 reduced-fat vanilla wafers (about 8 ounces)
1 tablespoon butter or stick margarine, melted
Cooking spray

Filling:
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.

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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!

INGREDIENTS
8 skinless, boneless chicken breast halves
2 (1 ounce) packages ranch dressing mix
1/4 cup dry bread crumbs

DIRECTIONS
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.
~~~~~~~~~~~

Chicken Creole

DH and I LOVE Cajun food. Downfall is it is super fattening. This recipe is just as tasty and only 240 calories!

INGREDIENTS
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

DIRECTIONS
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!

INGREDIENTS
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

DIRECTIONS
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!

INGREDIENTS
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

DIRECTIONS
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!

INGREDIENTS
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

DIRECTIONS
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.

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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! Smile

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 egg
1 tsp. vanilla
1/4 cup riccotta cheese
dash cinnamon
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
salt
pepper

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!)

Breakfast Cheesecake

24 oz Neufchatel (LF) Cream Cheese
8 oz Fat Free Cream Cheese
1 1/2 Cup Splenda
24 oz FF Cottage Cheese
6 Eggs
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
1 Egg

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)

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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
~2tbls Splenda

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.

Mix together:
4 salad cucumbers, thinly sliced
dried cranberries
sunflower seeds
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.

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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)
zuccini
bean sprouts
baby corn
peas
carrots (shredded or diced)
garlic (to taste)
onion (to taste)
bok choy (but any green works really)
bamboo shoots
red peppers
mushrooms
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.

"Salsa Slop"
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.

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Yummie Mummies...

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

Make It

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

Make It

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

Make It

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

Make It

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
3 bananas
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

Make It

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.

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Mod Squad:yahoo:

TRIPLE B MUFFINS
Serves 12
Points 2

1 med. very ripe banana
2c bran extra fiber cereal
1t vanilla
1 ¼c skim milk
¼c egg substitute
1 ¼c red. fat biscuit mix
1t cinnamon
1/3c brown sugar substitute
1/3c Splenda
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
5c flour
5t baking soda
1T Cinnamon
2t salt
4 beaten eggs
1c unsweetened applesauce
1T vanilla
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
Dressing:
2T red-cal ranch dressing
2T bbq sauce
Lime juice to taste

1c shredded grilled chicken breast
1/2c canned black beans
1/2c corn
3c mixed greens

Combine dressing ingredients and toss with remaining ingredients.

ZESTY BLACK BEAN SOUP
Serves 9 Points 3
1lb (2c) dried black beans
10c water
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
1t salt
1/4t pepper
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
Serves 5
Points 6

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.

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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.

Nutrition Information:
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
Leaf lettuce

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.

Nutrition Information:
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.

Creamy Coleslaw
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

Nutrition Information:
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.

Nutrition Information:
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.

Nutrition Information:
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.

kvo
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These are recipes I've kinda made up on my own--each makes 4 servings.

My team--July 07 shrinking sparklers

Tofu Curry
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
Olive Oil

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
Craisins
Chopped walnuts
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
olive oil
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.

Grilled Salad
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)
olive oil
balsamic vinegar
grated parmesan

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
sliced tomato

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!

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Lovely Losers July 2008

Pumpkin Bread from The Healthy College Cookbook
everyone LOVES this bread

2 eggs, beaten
1 cup sugar
1/4 cup vegetable oil
1/4 cup applesauce
1 10 can pumpkin pie filling
1 1/2 cups flour
1 teaspoon baking powder
1 teaspoon baking soda
1 1/2 teaspoons cinnamon
1/2 teaspoon salt

1. Preheat oven to 375
2. In a bowl, combine eggs and sugar. Mix in the oil and applesauce. Add the pumpkin filling and mix thoroughly.
3. In a separate bowl, combine the dry ingredients. Add to the wet ingredients and mix thoroughly.
4. Pour into a greased loaf pan. Bake for 1 hour.

***************************************************
Pasta with beans, tomatoes, basil, and sausage from Better Homes and Gardens

1 can white beans, drained
1 can diced tomatoes
1 package low fat kielbasa sausage
1/4 cup chopped fresh basil
1/2 pound penne pasta

Cook the pasta according to directions.
In a skillet, brown the sausage. Add the tomatoes and beans and heat through. Add the basil at the last minute. Toss together with the pasta and serve.

*******************************************************

Basil Chicken and Vegetables Stirfry with Rice Noodles
not sure where I got this recipe

3 oz rice noodles or thin spaghetti, broken
12 oz chicken breast, cooked
1/2 cup chicken broth
2 Tablespoons soy sauce
2 Tablespoons fresh basil or 2 teaspoons dried
2 teaspoons cornstarch
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon tumeric
1 Tablespoon cooking oil
2 carrots, sliced thin
1 head of broccoli, cut into florets
1 red pepper, chopped
1/4 cup cashews, optional

Cook noodles according to directions. Cook chicken and cut into bite size pieces (I poach it in water). Set both aside.

For sauce, combine chicken broth, soy sauce, basil, cornstarch, red pepper flakes, tumeric. Set aside.

Heat oil over medium high heat. Add veggies and cook until tender-crisp or to your liking.

Add chicken and sauce. Cook until sauce is thickened and bubbly. Serve over noodles. Top with cashews if desired.

******************************************************

Hoisin Salmon from PBS cooking show

salmon fillets
1/2 cup hoisin sauce (on Asian food aisle)
2 Tablespoons honey
2 Tablespoons orange juice

Preheat oven to 450. Mix sauce and baste salmon using half of sauce. Cook until halfway done and baste with other half. Cooking time will depend on the thickness of your fish.

******************************************************

Black bean salsa
I made this one up

1 can black beans, drained and rinsed
1 can diced tomatoes, partially drained
1/2-1 jalepeno, diced fine
1/2 red onion, diced fine
about a cup of frozen corn

Mix it all up and serve with tortilla chips. Simple but delicious!

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August Shrinking Sunbeams

Garden Taco Rice
1 lb ground beef or turkey (vegitarian "meat" works too)
1 (28 oz) can diced tomatoes
½ cup chopped onion
2 cups Instant Rice (uncooked)
1 pkg Taco Seasoning Mix
1 ½ cup thinly sliced zuchinni
1 ½ cup of water
1 (15oz) can corn (drained)
Shredded C heese (I like Mexican Blend)

In large skillet brown and drain meat and onions. Stir in remaining ingredients except rice and cheese. Bring to boil and stir in rice. Reduce heat to low. Cover and simmer 5-7 minutes until liquid is absorbed. Stirring occasionally until liquid is absorbed. Remove from heat and fluff with fork. Sprinkle cheese on top. (For more juice add one 8oz can of tomato sauce. I usually do this if I’m putting it in the crock pot to take to a potluck.) Serve with Tortilla Chips.
It makes a LOT of food, but can be frozen in smaller portions.

Veggie Pizza (pampered chef??)
Press 2 pkgs of cresent rolls onto a jellyroll pan
Bake 10 minutes at 350
Mix 12oz creme cheese, 1 cup of mayonaise or miracle whip, 1 pkg of ranch dressing in a bowl.
Spread mixture over cooled crust.
Cover with chopped veggies. (I like broccoli, cauliflower, and carrots) and Shredded cheese)
(This recipe can be made with all low fat and light ingredients and tastes great, also I like it the second day best)

Both these recipes have more veggies than I would ever volunteer to eat if they weren't disquised as good food!

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Just Live in Health Biggrin

Easy Turkey Manicotti From Cooking for the Rushed, The Healthy Family By Sandi Richard

~Preheat oven 375 F

~Brown 1lb ground turkey and add 1/2tsp MrsDash Table Blend, 1 tsp curry powder, 1/2 tsp pepper. Once meat is cooked add 1 can cream of mushroom soup, 1/4 can of milk and mix.

~Spray a lasagna or cake pan with cooking spray. Spoon meat mixture in to uncooked manicotti noodles. When all shells are filled spoon 1 tub of cottage cheese over and pour 1 jar of your favourite pasta sauce over the top. Cover tightly with tin foil and bake for 50 minutes.

This is one of my family's absolute faves!!!

Amazing Chicken Stew on Rice From Cooking for the Rushed, The Healthy Family by Sandi Richard

~Combine rice and water in a large microwave safe pot or casserole dish (1.5 C basmati rice and 3 C water) and cook on high for 10 minutes, then on medium for 10 minutes.

~Spray a large heavy stove-top pot with cooking spray. Cut chicken (1lb of skinless boneless breasts) in to bite size pieces and cook at med-high until meat is no longer pink.

~Add 1 tsp lemon pepper, 1/2 tsp fresh pepper, 1/4 tsp Mrs Dash Garlic and Herb, 2 tsp worcesterhire sauce. And stir.

~Add 1 chopped onion, 3 stalks of sliced celery, 12 sliced mushrooms, 3 cups frozen broccoli, and 2 cups of frozen baby carrots

~Add 1 can cream of chicken soup, and 1 cup water and stir

~Simmer approximately 15 minutes and serve over rice.

Yum!!! I really like the flavour of the lemon pepper.

Hot Beef and Pasta Again, from Cooking for the Rushed, The Healthy Family by Sandi Richard

~Cook 2 Cups of whole wheat spiral pasta

~Heat 1tsp sesame oil in a large nonstick fry pan or wok at med-high

~Cut 1lb flank steak in to thin strips and cook in oil

~Add 1/2 slivered onion, 5 sliced mushrooms, 1tsp prepared garlic, 1/2 tsp ginger powder, 1/2 tsp red crushed chilies, 1/2 cup teriyaki sauce, 1/4 cup vegetable juice, 1/2 red pepper sliced, 1/2 yellow pepper sliced, 2.5 cups frozen broccoli florets

~Drain water from cooked pasta and add to pan and stir.

You can substitute the beef with chicken. I've not made it with chicken so can't say how it taste.

"Dutch" Soup Family recipe from my mil, dh calls it "Dutch Sunday Soup"

~In a large pot mix 4 cups of water, 2 beef boullion cubes, 1 package of Knoor Vegetable Soup mix.

~Add chopped onion, cut up green and red peppers, carrots, celery, and any other type of veggie you like.

~Toss in frozen meatballs (you can make it healthier by using turkey meatballs).

~Cook on high until boiling and then lower temp to simmer.

~Approximately 10-15 minutes before serving add a handful or two of extra fine egg noodles.

This tastes better when it's been able to simmer for a long time, or the next day!

Baked Sweet Potatoes

This one is super simple and my family now prefers this over regular potatoes! You just peel and cut sweet potatoes in to chunks. Place in a baking pan and drizzle with olive oil and pepper. Bake at 350 F until potatoes are tender.

Enjoy!!

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I haven't made this in ages so I don't remember some of the temps. but
chicken breasts
slice a pocket in them, stuff with low fat cheese and spices
and bake

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November Knockouts Team

This one is Diabetes Friendly and really simple!
Tortilla Soup
INGREDIENTS
• 6 cups water
• 4 skinless, boneless chicken breasts
• 1 onion, chopped
• 1 (15 ounce) can kidney beans
• 1 (15 ounce) can ranch-style beans
• 1 (15 ounce) can pinto beans
• 1 (15 ounce) can black beans, rinsed and drained
• 1 (15 ounce) can white hominy
• 2 (10 ounce) cans diced tomatoes with green chile peppers
• 1 (1.25 ounce) package taco seasoning mix
• 1 (1 ounce) package ranch dressing mix
DIRECTIONS
1. Combine the chicken and water in a large pot over high heat. Cook for 30 minutes to 1 hour, or until chicken is done. Remove chicken from the pot, and cut into bite-size pieces.
2. Return the meat to the pot. Add the onion, kidney beans, ranch style beans, pinto beans, black beans, hominy, tomatoes, taco seasoning and ranch dressing mix. Mix well, reduce heat to low, and simmer for 30 minutes or until heated through.

I have also baked wheat tortillas in the oven for about 5 minutes (I cut into small strips first) and then they make like chips that I add on top but they're much healthier than chips. Oh and if you wanted to add low fat cheese on top, I'm sure you could! Oh and that recipe makes a TON! You could feed a party or freeze and have left overs (it's just as good or better reheated)

Mexican Chicken Salad
I also love to do grilled chicken salads. As a twist, I do a mexican grilled chicken salad which I LOVE! I use a bed of romaine lettuce, I grill chicken breasts with a few seasonings (whatever your typical preference is) and I add salsa on top! Yum! Oh and you could also add some of the tortilla strips that I make for the tortilla soup to give it crunch!

Chicken Pizza
DH loves this one and he's really not into healthy food if you know what I mean!
(makes 6 servings)
1 10-ounce Italian thin pizza crust like Boboli
3 tablespoons chili sauce
1 tablespoon balsamic vinegar
2 cups chopped white meat chicken (about 2 chicken breasts)
2 Roma tomatoes, chopped
3 ounces (3/4 cup) shredded 50% less fat cheddar cheese
5 black Greek olives finely chopped
1. Preheat oven to 450°F. Preheat a pizza stone in the oven. Place the pizza crust on the stone for two minutes and then remove.
2. Combine the chili sauce and vinegar, then spread onto the crust. Top with chicken, tomatoes, cheese and olives. Bake until the cheese melts, about 10 minutes. Cut into 6 pieces and serve.
Per Serving: 200 calories (17% calories from fat), 3.5 g total fat (1 g saturated fat), 13 g protein, 27 g carbohydrate, less than 1 g dietary fiber, 15 mg cholesterol, 770 mg sodium, 82 mg potassium
Exchanges: 1 very lean protein, 2 carbohydrate (bread/starch)
I usually substitute olives with mushrooms cause dh and I are not huge olive fans.

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OK, finally dug out my recipe box:

COUSCOUS CHICKEN SALAD (from Cooking Light - one of DH's absolute faves)

Ingredients:
- 1 1/2 cups fat-free chicken broth
- 12 oz skinless boneless chicken breasts
- 1 10-oz package couscous
- 1 cup chopped fresh basil
- 1/4 cup extra virgin olive oil
- 3 Tbsp. sherry vinegar
- 3/4 tsp. salt
- 1/4 tsp. black pepper
- 1 garlic clove, minced
- 1 1/2 cups halved cherry tomatoes
- 1 cup sliced green onions
- 1 15 1/2 oz can chick peas, drained and rinsed

Directions:
Bring broth to a boil in a medium saucepan. Add chicken, cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken with a slotten spoon and set aside. Cool slightly and coarsely chop. While chicken cools, add couscous to broth - stir well. Cover and let stand 10 minutes. Place couscous in large bowl, and cool completely. Fluff with fork. Stir in basil and next 5 ingredients (through garlic). Add chicken, tomatoes, onions, and chick peas, and toss gently. Cover and refrigerate at least 2 hours or overnight. Makes 8 1-cup servings.

PARMESAN CHICKEN CUTLETS (Weight Watchers recipe - 3 points per serving)

Ingredients:
- 1/4 cup grated Parmesan cheese
- 2 Tbsp. Italian-style dried bread crumbs
- 1/8 tsp. paprika
- 4 (4-oz) skinless, boneless chicken breasts.

Directions:
Preheat oven to 400F. In resealable plastic bag, combine cheese, crumbs, and paprika; shake well. Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides. Arrange on nonstick baking sheet; bake until chicken is cooked through, 20-25 minutes.

SAUCY CHICKEN (Weight Watchers recipe - 4 points per serving)

Ingredients:
- 2 cups chicken broth, divided
- 1/4 cup seasoned flour (flour mixed with a dash of salt and pepper)
- 4 (4-oz) skinless, boneless chicken breasts
- 1 can (16 oz) stewed tomatoes
- 3-4 scallions, chopped

Directions:
Pour 1/2 cup of the broth into a wide bowl; place flour mixture on plate. Dip each chicken breast in broth, then flour, turning to coat all sides. Spray 10- or 12-inch nonstick skillet with nonstick cooking spray; cook chicken over medium heat, turning once, until browned on both sides. remove chicken from skillet; set aside. Add any remaining flour to skillet; cook, stirring constantly, until browned. Slowly stir in 1/4 cup of the broth; cook until thickened. Gradually stir in remaining broth; cook, stirring constantly, until slightly thickened. Add tomatoes and scallions to skillet; bring to a boil. Reduce heat to low; return chicken to skillet and simmer until cooked through, about 10 minutes.

SEAFOOD GUMBO
(family recipe, about 6 WW points per serving)

Ingredients:
- 2 cloves garlic
- 8-10 pods okra
- 2 lbs shrimp, shelled, de-veined, and cut in half (not pre-cooked)
- 12-16 oz crabmeat (or imitation crabmeat)
- 1/3 cup shortening (I just use some olive oil)
- 1 1/3 cup green onions and tops, chopped
- 10 cups chicken or fish stock (I use fat-free chicken broth)
- 2 cups canned tomatoes - drain, chop & save liquid (I just use pre-diced)
- 1/4 tsp red or cayenne pepper
- 6-8 shakes tobasco sauce
- 1 Tbsp file powder (I can never find this, so I skip it)
- 3/4 bay leaves
- 2 Tbsp Old Bay seasoning
- 1 cup (dry) Uncle Ben's converted rice, cooked (I like to use orzo pasta)

Directions:
Saute okra in grease until it appears dry. Stir constantly. Add onions, garlic, salt, and pepper. Saute another few minutes. Add liquid, tomatoes, bay leaves and seafood seasonings. Cover and simmer 10-15 minutes. Add raw shrimp and cook about 5 minutes. Add crab and other seasonings. Add cooked rice and stir. Turn off heat and let cool on stove, then refrigerate until next day. When reheating, allow to reheat slowly, just until ready to serve - don't overcook shrimp.

BARBECUE-FLAVORED ONION RINGS (Cooking Light)

Ingredients:
- 3 Tbsp. all-purpose flour
- 1 Tbsp. sugar
- 1 tsp. chili powder
- 1 tsp. ground cumin
- 1/2 tsp. salt
- 1/2 tsp. paprika
- 1/4 tsp. ground allspice
- 2 large eggs, lightly beaten
- 1 pound Vidalia or other sweet onions, cut into 1/4-inch thick slices and separated into rings (about 2 large onions)
- 1 1/2 cups dry breadcrumbs, divided
- Cooking spray

Directions:
Preheat oven to 450F. Combine flour, sugar, chili powder, cumin, salt, paprika, allspice, and eggs in a large bowl. Dip onion rings in flour mixture. Place half of onion rings in a zip-top plastic bag; add 3/4 cup breadcrumbs, shaking bag to coat onion rings. Repeat procedure with remaining onion rings and remaining 3/4 cup breadcrumbs. Arrange onion rings in a single layer on 2 baking sheets coated with cooking spray. Lightly coat onion rings with cooking spray. Bake at 450F for 5 minutes. Rotate pans on racks; bake 5 minutes. Turn onion rings over; lightly coat with cooking spray and bake 5 minutes. Rotate pans and bake 5 minutes or until crisp. Serve immediately.

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Here's some of my favorites, and I'll be back to add in more.

The first one is a whole meal in itself, and I sometimes add in some cooked ground turkey to have meat or you could use lean ground beef too- I use about 1/2 to 1 pound of the ground meat into a batch of this pastitsio. It came from a lite cookbook set that I use a lot and really like.

Eggplant Pastistio
2 TB veb. oil
1 lg eggplant, peeled, cut inot 1 inch cubes (I used a mix of eggplant, ground turkey, and ground lamb) for my doubled batch, I used one whole egglplant, 1/2 pound ground turkey and 1/2 pound ground lamb).
1/2 cup chopped onion
I added 6 cloves garlic
1/2 cup (I used 1 can) tomato paste (used the no sodium added kind)
1/2 cup dry white wine
1/4 tsp ground cinnamon (couldn't find this, used apple pie spice)
1/2 tsp ground allspcie
1/2 tsp dried oregano (used part oregano, part italian spices)

4 eggs, beaten, I used 2 whole eggs, and 3 whites
1 1/3 cups low-fat cottage cheese (I used 1/2 container, aprox. 1 cup )
2 tb grated parmesean cheese
2 cups cooked macaroni (used whole-wheat, Omega 3 added pasta)

the night before, I cooked up the ground meat and let it drain, and put it in the fridge to use later.

in a skillet, on medium, put the oil, onion, garlic, eggplant. Cook 10 minutes, reduce heat to low.
add in tomato paste, wine, and spices. Cover an dsimmer 15 minutes (or longer)- I added in extra spaghetti sauce and water, it got very thick.
preheat overn to 350
combine eggs and cheese in bowl.
spray cooking pan with pam
layer - 1/2 eggplant mixture, then macaroni, cheese, remaining eggplant
bake, uncovered 30 minutes- let stand until setup (about 10-15 minutes)

Turkey Joes
Turkey Joes
1 lb ground turkey ( I used a 20 oz ground turkey breast package)
1 cup chopped onion
1 cup chopped pepper
1/2 cup chopped fresh mushrooms (called for 4 oz can mushrooms)
1 1 lb can diced tomatoes, drained (reserve liquid)
1 TB + 1 tsp oil (I used olive oil, called for veg. oil)
2 cloves garlic
1 tsp dried oregano (I used spring of fresh oregano, 1 1/2 TB garlic spices, and 1 tb of garlic bread spices mix)
1 TB all-purpose flour- in place of the flour I used 1 can tomato paste and about 1/2 cup left-over spaghetti sauce.
I also added in a can of drained pinto beans, but I was wishing I had some lentils handy to use instead.

I did this a little different from the directions-
I cooked the meat, then set it aside to drain
Heat up the olive oil- cooked the onion, pepper, and Garlic (I used dried spices instead), cook about 10 minutes, until tender.
Add back in turkey, and spices to the pan.
I added in the spaghetti sauce and tomato paste, and liquid from the tomato can here at well. Simmer 15 minutes.

the next recipe is from the June 2006 board: You could use less olive oil (or use part oil and part water) to make it lighter. I start with 1 TB and then add as I blend it until it's the right thickness

hummus12-ounce can of garbanzo beans, (chickpeas)
1 tablespoon tahini
1 tablespoon lemon juice
1 teaspoon finely chopped garlic
about 3 tablespoons olive oil
salt to taste
freshly ground black pepper

Cooking Instructions
1. Drain and rinse the garbanzo beans.
2. Puree the garbanzo beans in a blender or food processor with the tahini, lemon juice and garlic.
3. With the machine running, add the olive oil slowly, until the hummus becomes thick and creamy.
4. Add salt and pepper to taste.
5. Serve with pita bread. (Store the remaining beans in a covered container in the refrigerator for up to 5 days.)
(recipe calls for flour here but I used the tomato paste instead).

I served this with steamed zucchini, bread, & baked potato (for dh) (it would also be good as a filling for stuffed zucchini or peppers mixing with brown rice and baked.

This next recipe came from a former team member who isn't participating in the challenge next time. It makes an easy beef meal, and would be a good change from the turkey for another meal.

Italian Beef

Serves: Lots! Or you can 1/2 this recipe. But, it also freezes well

Ingredients:
5-6 lbs Beef Roast (fat removed)
2 Pkgs. Dry Italian Seasoning Mix
Garlic Powder to taste
2 Cans of Beer
6 Beef Bouillon Cubes
Submarine or other such buns
Condiments of your choice

Put all ingredients (except buns/condiments) in a crock pot / slow cooker and cook covered over night on low heat; about 12 hours. Shred the beef (should be very tender) and serve on buns.

Optional: Au Jus can be served in small dishes for dipping (similar to French Dip) and/or provide condiments (mayo, butter, horse radish, onion, pickle, etc.).

Hint: Beef can be made ahead of time and frozen.

another of my favorites- you can also make this on the stove top if you prefer:

crock Pot Lentil Soup
1 pound dried lentils, sorted and rinsed
2 cans (14 1/2 oz each) vegetable broth
2 medium carrots, cut into 1/2" pieces
1 medium potato, peeled and cut into 1/2" pieces
1 medium onion, chopped
1 medium stalk celery, cut into 1/2" pieces, optional
4 cups water
1 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon pepper

Mix all ingredients together in a slow cooker.
Cover and cook on low heat setting 8-9 hours or high heat
for 3-5 hours or until lentils are tender.
Stir well before serving. 8 servings.

here's a bonus one from weight watchers I have tried it, but others have and have said it's a very good dessert at 3 points per slice

Light Key Lime Pie
1 low fat graham cracker crust
1/4 c. boiling water
1 3 oz. pkg lime jello
2 containers lite lime yogurt
1 small tub fat free whipped topping

Directions:

Dissolve gelatin in boiling water. LET COOL. Stir in yogurt. Fold in whipped topping. Pour into the crust. Chill overnight.

3 point per slice recipe.

You can change the jello and yogurt flavors for other pies, orange, cherry, lemon, strawberry or raspberry etc.

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Joined: 12/11/06
Posts: 20

I love the recipes from here! Most are so easy, and you can vary the ingredients to make them healthier.
____________________________________
Cheesy Chicken & Rice Casserole

From: Campbell's Kitchen
Prep: 15 minutes
Bake: 50 minutes
Stand: 10 minutes
Serves: 4

1 can (10 3/4 ounces) Campbell's Condensed Cream of Chicken Soup (Regular or 98% Fat Free)
1 1/3 cups water
3/4 cup uncooked regular long-grain white rice
2 cups frozen mixed vegetables
4 skinless, boneless chicken breasts halves
1/2 cup shredded (light) Cheddar cheese

Directions:
Heat the oven to 375°F. Stir the soup, water, rice, onion powder, black pepper and vegetables in a 2-quart shallow baking dish.

Top with the chicken. Season the chicken as desired. Cover the baking dish.

Bake for 50 minutes or until the chicken is cooked through and the rice is tender. Top with the cheese. Let the casserole stand for 10 minutes. Stir the rice before serving.
___________________________________________
Campbell's® Healthy Request® Chicken Mozzarella

From: Campbell's Kitchen
Prep: 5 minutes
Bake: 20 minutes
Stand: 5 minutes
Serves: 4

Ingredients:
4 skinless, boneless chicken breasts halves (about 1 pound)
1 can (10 3/4 ounces) Campbell's® Healthy Request® Condensed Tomato Soup
1/2 tsp. dried Italian seasoning OR dried oregano leaves, crushed
1/2 tsp. garlic powder
1/4 cup shredded mozzarella cheese
4 cups hot cooked corkscrew-shaped pasta, cooked without salt

Directions:
Place the chicken in an 11 x 8-inch (2-quart) shallow baking dish. Stir the soup, Italian seasoning and garlic powder in a small bowl. Spoon the soup mixture over the chicken.

Bake at 400°F. for 20 minutes or until the chicken is cooked through.

Sprinkle the cheese over the chicken. Let stand for 5 minutes or until the cheese melts. Serve with the pasta.
_________________________________________
Quick Chicken Parmesan

From: Campbell's Kitchen
Prep: 5 minutes
Bake: 25 minutes
Serves: 4

Ingredients:
4 skinless, boneless chicken breasts
2 cups Prego® Traditional Italian Sauce *
1/2 cup shredded mozzarella cheese
2 tbsp. grated Parmesan cheese
4 cups hot cooked spaghetti

Directions:
PLACE chicken in 2-qt. shallow baking dish. Top with pasta sauce. Sprinkle with mozzarella cheese and Parmesan cheese.

BAKE at 400°F. for 25 min. or until done. Serve with spaghetti.

TIP: *Or use 2 cups Prego® Pasta Sauce with Fresh Mushrooms.
___________________________________
Quick & Easy Chicken, Broccoli & Brown Rice Dinner

From: Campbell's Kitchen
Prep: 5 minutes
Cook: 20 minutes
Serves: 4

Ingredients:
1 tbsp. vegetable oil
4 skinless, boneless chicken breasts halves
1 can (10 3/4 ounces) Campbell's® Condensed Cream of Chicken Soup (Regular, 98% Fat Free or Healthy Request®)
1 1/2 cups water
1/4 tsp. paprika
1/4 tsp. ground black pepper
1 1/2 cups uncooked instant brown rice *
2 cups fresh or frozen broccoli flowerets

Directions:
Heat the oil in a 10-inch skillet over medium-high heat. Add the chicken and cook for 10 minutes or until it's well browned on both sides. Remove the chicken from the skillet.

Stir the soup, water, paprika and black pepper in the skillet and heat to a boil.

Stir the rice and broccoli in the skillet. Reduce the heat to low. Return the chicken to the skillet. Sprinkle the chicken with additional paprika and black pepper. Cover and cook for 5 minutes or until the chicken is cooked through and the rice is tender.
________________________________
Hearty Chicken & Noodle Casserole

From: Campbell's Kitchen
Prep: 15 minutes
Bake: 25 minutes
Serves: 4

Ingredients:
1 can (10 3/4 ounces) Campbell's® Condensed Cream of Mushroom Soup (Regular, 98% Fat Free or 25% Less Sodium) *or other cream of ___ soup if you don't like mushrooms)
1/2 cup milk
1 cup frozen mixed vegetables
2 cups cubed cooked chicken
1/4 of a 12-ounce package medium egg noodles (about 2 cups), cooked and drained
1/4 cup grated Parmesan cheese
1/4 tsp. ground black pepper
1/2 cup shredded Cheddar cheese

Directions:
Heat the oven to 400°F. Stir the soup, milk, vegetables, chicken, noodles, Parmesan cheese and black pepper in a 1 1/2-quart casserole.

Bake for 25 minutes or until the chicken mixture is hot and bubbling. Stir the chicken mixture. Top with the cheese.

Tip: Easy casseroles like this one are a simple way to transform leftovers. Cooked chicken, turkey or ham will all work in this recipe.

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Joined: 03/16/15
Posts: 53852

Mixed Nuts

I love to bake so most of the recipes I have are breads and cakes but their healthy versions.

Apple Cupcakes - I just made these cup cakes for DS' birthday last week and they were yummy. No one even noticed that it was a low-fat version of cup cakes.

9 regular cupcakes or about 30 mini cupcakes / 350 degree oven[INDENT]1 cup unsweetened chunky applesauce
2 cups all-purpose flour ( I did half regular and half whole wheat flour)
1/2 cup sugar
1 teaspoon ginger
1 teaspoon cinnamon
1/8 teaspoon nutmeg
1 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
1/2 cup olive oil
1/4 cup apple juice
1 teaspoon vanilla
[/INDENT]1. Combine flour, sugar, ginger, cinnamon, nutmeg, baking soda, and salt in a medium sized bowl and whisk to combine.
2. Crack the eggs into a separate, medium sized bowl and beat with a form to break up. Add the oil, apple juice, vanilla, and applesauce and mix to combine.
3. Combine the wet and dry ingredients until all ingredients come together.
4. Scoop into cupcake papers about 3/4 full so cupcakes will have a significant dome. Bake at 350 degrees for 20-22 minutes, rotating the pan after 15 minutes, until a toothpick comes out clean. (If making in mini muffin pan bake for 15 minutes).

Spinach and lentil curry

1 15oz package of frozen spinach
1/2 cup green split bean lentils
1 tblsp grated coconut (optional)
1 tblsp curry powder
salt to taste
1 tsp olive oil
1/2 tsp cumin or mustard seeds

In a heavy pan or pressure cooker combine the frozen spinach, lentils, coconut, curry powder and 3 cups of water and cook till the lentils are soft and mushy (If cooking in pressure cooker then wait for 4 whistles). In a separate pot, heat olive oil and add cumin or mustard seeds and heat till they sputter. Then pour over the spinach and lentils. Add salt and mix.

We usually serve this with rice.

Zucchini bread (I made this recipe a few times this summer when we had a lot of zucchini -they disappeared really fast and no one noticed that this was the healthy version)

[SIZE=2]3 eggs[/SIZE]
[SIZE=2]1 cup applesauce[/SIZE]
[SIZE=2]2 cups white sugar[/SIZE]
[SIZE=2]2.5 cups grated zucchini[/SIZE]
[SIZE=2]2 teaspoons vanilla extract[/SIZE]
[SIZE=2]3 cups whole wheat flour[/SIZE]
[SIZE=2]3 teaspoons ground cinnamon[/SIZE]
[SIZE=2]1 teaspoon baking soda[/SIZE]
[SIZE=2]1/4 teaspoon baking powder[/SIZE]
[SIZE=2]1 teaspoon salt[/SIZE]

[SIZE=2]Preheat oven to 325 degrees F (165 degrees C). Grease and flour two 8x4 inch loaf pans.[/SIZE]
[SIZE=2]In a large bowl, beat eggs until light and frothy. Mix in oil and sugar. Stir in zucchini and vanilla. Combine flour, cinnamon, soda, baking powder, salt and nuts; stir into the egg mixture. Divide batter into prepared pans. [/SIZE][SIZE=2]Bake for 60 to 70 minutes, or until done.[/SIZE]
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Joined: 02/19/08
Posts: 2

I love the Hungry Girl website and cookbook. This is my favorite when I need a treat.

Death by Chocolate Cupcakes - (from Hungry Girl)

Ingredients:
2 cups moist-style chocolate cake mix (half of an 18.25-oz. box)
Two 25-calorie packets diet hot cocoa mix
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. semi-sweet mini chocolate chips
1 tsp. Splenda No Calorie Sweetener (granulated)
1/8 tsp. salt

Directions:
Place chocolate chips and the contents of both cocoa packets in a tall glass. Add 12 ounces of boiling water, and stir until chips and cocoa mix have dissolved. Place glass in the freezer to chill for 25 minutes. Preheat oven to 350 degrees. Once cocoa has chilled, give it a stir, and mix with all other ingredients in a mixing bowl. Whip batter with a whisk or fork for 2 minutes. Spray a 12-cup muffin pan with nonstick spray, or line it with baking cups. Evenly spoon batter (which will be thin, but don't worry, your cupcakes will puff up!) into the pan. Place pan in the oven, and bake for 15 minutes. Cupcakes will look shiny when done. MAKES 12 SERVINGS

Serving Size: 1 cupcake
Calories: 108
Fat: 2.5g
Sodium: 239mg
Carbs: 19g
Fiber: 1g
Sugars: 12g
Protein: 2g

POINTS® value 2*
..................................................

I Can't Believe it's Not Sweet Potato Pie (from Hungry Girl)

Ingredients:

1 large butternut squash (large enough to yield 2 cups mashed flesh)

1/2 cup Egg Beaters; Original

1/3 cup light vanilla soymilk

1/3 cup sugar-free maple syrup

1 tsp. cinnamon

1/4 cup SPLENDA; Granular

1 tsp. vanilla extract

2/3 cup miniature marshmallows

Directions:

Preheat oven to 350 degrees. Peel squash and cut into large chunks (removing seeds). Fill a large, microwave-safe dish with a half an inch of water. Place squash into dish and cover with plastic wrap. Microwave for approximately 8 minutes (and drain). Squash should be tender enough to mash, but not fully cooked. With a potato masher, food processor or fork, mash squash. Measure out 2 generous cups, lightly packed, and place in an oven-safe baking dish. Add all ingredients except for marshmallows. Mix ingredients thoroughly, but do not over-stir; squash should still be pulpy. Allow to cook for 45 – 50 minutes. Remove from oven, and disperse marshmallows over top of pie. Return to oven for 5 minutes, until marshmallows begin to brown. Allow to cool. Serves 4.

Serving Size: 1/4 recipe; approx. 2/3 cup

Calories: 110

Fat:

Sodium: 115mg

Carbs: 25g

Fiber: 1.5g

Sugars: 7.5g

Protein: 5g

*2 Points

............................................

Kickin Cranberry Sauce (from Hungry Girl)

PER SERVING (1/3 cup): 63 calories, 1g fat, 20mg sodium, 13g carbs, 2g fiber, 8.5g sugars, 1g protein -- POINTS® value 1*

Ingredients:
One 12-oz. bag whole cranberries
One 11-oz. can mandarin orange segments in their own juice
1 cup peeled and finely chopped apples
1 envelope (1/4 oz.) dry unflavored gelatin
2/3 cup Splenda No Calorie Sweetener (granulated)
1/4 cup Almond Accents in Original Oven Roasted
1/4 cup granulated white sugar
1/8 tsp. cinnamon

Directions:
In a medium pot, combine cranberries, Splenda, and sugar with 1 3/4 cups water. Set stove to medium heat, cover pot, and bring to a boil.

Once boiling, reduce to a simmer and continue to cook for 10 minutes, uncovering to stir occasionally. Meanwhile, in a small dish, combine gelatin with 1/4 cup cold water, stir well and set aside.

Turn off heat and stir in gelatin mixture, stirring until dissolved and thoroughly combined. Stir in cinnamon and apples and mix well. Transfer mixture to a bowl, and refrigerate for at least 5 hours (overnight is best).

Once chilled and set, remove mixture from the fridge and give it a good stir. Drain juice from the can of orange segments. Roughly chop orange segments and drain any excess liquid from them. Slightly crush almonds so that they break into smaller pieces. Add chopped orange segments and almond pieces to the cranberry sauce, and mix thoroughly. Serve with lean turkey, pork, or chicken, or anything else you like cranberries with!

MAKES 12 SERVINGS

......................................................

For the girl who needs a drink once in a while.....

Rockin' Razzy Rita (from Hungry Girl)

(Entire recipe: 105 calories, 0g fat, 5mg sodium, 2g carbs, 0g fiber, 0.5g sugars, 0g protein = 2 Points)

Ingredients:

*1.5 oz. tequila

1/2 tsp. Crystal Light powdered drink mix, Raspberry Ice

5 oz. water

1 oz. lime juice

Optional: lime slice for garnish and salt or no-calorie sweetener for rim of glass

Directions:

If desired, run some lime juice along the rim of the glass and dip into a dish of salt or sweetener. Combine all ingredients, mix well, and serve over ice. Or, for a frozen one, place all ingredients (dissolve Crystal Light in water first) in a blender with 1 cup crushed ice, and blend on high until well mixed. Optional: Garnish with a slice of lime. Serves 1!

...........................................

HG's Oatrageous Chocolate Chip Pancakes (from Hungry Girl)

Ingredients:
1/4 cup regular oats (not instant)
1/4 cup fat-free liquid egg substitute (like Original Egg Beaters)
2 tbsp. whole-wheat flour
2 tbsp. fat-free vanilla yogurt
2 tsp. semi-sweet mini chocolate chips
1/4 tsp. baking powder
1/4 tsp. vanilla extract
1 no-calorie sweetener packet (like Splenda)
dash salt
4 sprays I Can't Believe It's Not Butter! Spray
2 tbsp. Fat Free Reddi-wip
Optional: sugar-free pancake syrup

Directions:
In a small bowl, place all ingredients EXCEPT for the chocolate chips, butter spray, Reddi-wip and optional syrup. Add 2 tbsp. of water, and stir until thoroughly mixed. Then, fold in the chocolate chips. Bring a pan sprayed with nonstick spray to medium heat. Evenly pour half of the batter into the center of the pan to form 1 pancake. Once the pancake begins to look solid (after about 1 1/2 minutes), gently flip. Cook for an additional 1 to 1 1/2 minutes, or until both sides are lightly browned and the inside is cooked through. Plate and spray evenly with 2 spritzes of the butter spray. Repeat with the rest of the batter and butter spray to make your second pancake. If you like, drizzle with a little sugar-free syrup. Then, top with the Reddi-wip and enjoy! MAKES 1 SERVING

Serving Size: 2 pancakes with butter and whipped topping (entire recipe)
Calories: 241
Fat: 4.5g
Sodium: 425mg
Carbs: 37g
Fiber: 4g
Sugars: 10g
Protein: 13g

POINTS® value 4*

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Joined: 11/14/07
Posts: 256

Lovely Losers

Lowfat Chimichanga's

2 burrito size wheat tortillas
1 12oz can of fat free refried beans
1 12oz can of black beans
1 12oz can of red kidney beans
1 jalapeno
1 12 can of diced tomatoes
1/2 cup of onions
1 cup of fat free mexican blend cheese.
1lb of lean ground turkey

1. Brown turkey in a large size pot and drain.
2. Roast the jalapeno over an open flame, peel the skin, and chop
3. Add the chopped jalapeno, beans, onions, and tomatoes to the ground bean and blend well over a medium flame for 15 minutes.
4. Add cheese and remove from heat
5. Put 1 cup of mix in the middle of each burrito and fold with no open end
6. Place on a cookie sheet and bake on 350 for 15 minutes

Serves 2

Healthy and Easy Spaghetti

8 1/2 cups of water
Wheat Thin Spaghetti Pasta
1lb of Ground Lean Turkey
2 cups of Ragu
1 8oz can of tomato paste
1/2 cup of chopped onions
1 tbsp ground garlic
1tbsp oregano
1tbsp of olive oil

1. Boil 8 cups of water in a large pot with the lid on
2. Brown the ground turkey and onions and drain
3. Add the Ragu, tomato paste, garlic, oregano, and water. Heat until boiling and then reduce to low.
2. Measure out 4 servings of pasta. I use my thumb and pointer finger and whatever fits in the "O" that I make is what goes in the pot.
3. Add olive oil to the pot of boiling water
4. Add the pasta to the water (I usually break them in half)) and cook for 6.5 minutes.
5. Drain the pasta
6. Serve with 1/2 cup over the pasta

Serves 4

Grilled Chicken and Almond Salad

Spring Salad blend
16 almonds
1/2 Grilled Chicken Breast
1/4 cup of fat free shredded cheese
Sliced cucumbers
Diced fresh tomatoes
1/4 cup of shredded carrots
1 tbsp Prefered fat free dressing

Shrimp Baked Potatoes

2 large baking potatoes
1 cup of medium size peeled and detailed shrimp (defrosted)
2 slices of reduced fat provolone
1 tbsp season blend
1 tbsp of ground garlic
1tbsp olive oil
2 slivers of smart choice butter

1. Wrap the potatoes in saran wrap and Microwave on high for 15 minutes
2. When the potatoes have been cooking for 10 minutes, add olive oil to a frying pan on high.
3. Toss garlic, season blend, and shrimp in a ziploc bag
4. Sautee the shrimp until bright red
5. Pull the potatoes out of the saran wrap
6. Open and mash the potato with 1 sliver of butter
7. Put 1/2 cup of shrimp over the potato and place one slice of cheese on the top of the shrimp
8. Put the potato in the microwave for 20 seconds

Serves 2

Reduced Fat Philly Cheese Steaks

2 Wheat Hoagies
1 Green Bell Pepper(sliced)
1/2 Onion (sliced)
1 tbsp seasoned blend
2 flank steaks (thin cut)
1/2 cup of fat free shredded mozzarella
1tbsp olive oil

1. Steam Peppers and Onions for 15 minutes
2. Season the steak with season blend and shred in a food processor for a 6 seconds
3. Sautee the steak in the olive oil until medium
4. Add onions and peppers to steak and continue to sautee until the steak is medium well.
5. Take 1/2 cup of steak/veggies and placed inside a Hoagie that is opened like a pocket.
6. Put 1/4 mozzarella on the steak and allow to melt. Enjoy!!!

Serves 2

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Joined: 07/24/06
Posts: 154

Nov Knockouts

White Chili
1 medium onion, finely chopped
3 Tbsp Olive oil
1- 4oz. can chopped green chiles, drained
3 Tbsp All purpose Flour
2 Tsp. Ground cumin
2- 15.8 oz. cans of northern beans
1- 14.5 oz. can chicken broth
1 1/2 C. finely chopped cooked chicken breast

Shredded cheddar/Sour cream optional

In a large skillet, cook onion in oil for 4 minutes or until transparent. Add chiles, flour and cumin; cook and stir for 2 minutes. Add beans and chicken broth; bring to boil. Reduce heat; simmer for 10 minutes or until thickened. Add chicken; cook until hot. Garnish with cheese, sour cream and salsa if desired.

No Guilt Chicken Pot Pie
1 can Fat free cream of chicken soup
1 pkg. frozen mixed veggies (thawed)
1 cup cubed cooked chicken
1/2 cup milk
1 egg
1 cup reduced fat all purpose baking mix

Preheat oven to 400 degrees. In 9 inch pie plate, mix soup, veggies and chicken.
Mix milk, egg and baking mix. Pour over chicken mixture. Bake 30 minutes or until golden.

Pork Loin - Crock pot recipe

Place pork loin in crockpot. Put about 2 cups water in crockpot. Cover pork loin with one evelope onion soup mix. Slice 1 can jellied cranberry sauce and lay on top of pork loin. Cook on low 6-8 hours.

Chicken Kabobs
1/4 c vegetable oil
1/3 c honey
1/3 c soy sauce
2 cloves garlic
1/4 tsp. pepper

Mix above ingredients in a bowl to marinate chicken.
Add 2 chicken breasts, thawed to mixture. Let marinate several hours.
Cut chicken into large cubes, place on skewers with cut up green, red, yellow peppers and onions. Grill skewers until chicken is done and the vegetables are cooked.

Garden Pasta

4 oz. dried spaghetti, linguine
1 medium zucchini or yellow summer squash, halved lengthwise and sliced
2 tsp. olive oil
1 tomato, cut into thin wedges
3 to 4 tablesppons purchased basil pesto

Prepare pasta according to pkg. directions, drain.
In a large skillet, cook the zucchini in oil over medium heat until crisp-tender. Place pasta in serving bowl. Add tomato, pesto, and cooke zucchini. Toss gently to mix. Makes 2 servings.

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Joined: 01/20/06
Posts: 52

Mod Squad Yahoo

WW Ginger Pumpkin Chiffon Pie (3pts)

Nonstick cooking spray
1/4 cup fine gingersnap crumbs (about 6 gingersnaps)
1/2 cup sugar
1 cup evaporated skim milk
1 envelope unflavored gelatin
1 1/4 teaspoons ground ginger
1 large egg yolk
1 can (1 pound) solid-pack pumpkin
3 large egg whites
1/4 teaspoon cream of tartar

1. Lightly coat the bottom and sides of a 9-inch pie pan with the
cooking spray. Place the gingersnap crumbs into the coated pie pan.
Tilt the pan from side to side until the sides and bottom are lightly
but evenly dusted with the crumbs. Refrigerate while you prepare the
filling.

2. In a small saucepan, combine 1/4 cup of the sugar and 1/4 cup of
the milk; sprinkle the gelatin and ginger evenly over the surface and
let soften for 5 minutes. Set the saucepan over moderately low heat
and cook, stirring, for 5 to 6 minutes or until the gelatin and sugar
dissolve. Remove from the heat.

3. In a small bowl, beat the egg yolk and remaining milk together,
then slowly whisk in the hot gelatin mixture. Transfer the mixture
back to the saucepan, set over low heat, and cook, stirring, for 2 to
3 minutes or until slightly thickened; be careful not to boil or the
mixture will curdle.

4. Transfer the filling to a large bowl, blend in the pumpkin, cover
and refrigerate for 20 to 30 minutes, stirring occasionally, until
the mixture mounds slightly when dropped from a spoon.

5. In the large bowl of an electric mixer, beat the egg whites and
cream of tartar at moderate speed until foamy; slowly add the
remaining 1/4 cup sugar and beat at moderately high speed until the
whites hold soft peaks.

6. With a rubber spatula, fold the egg whites into the pumpkin
mixture and spoon into the crust. Refrigerate at least 8 hours before
serving.

Yield: Makes 8 servings.
3 POINTS per serving

HOLIDAY CHEESE BALL

2- 8 oz. packages of fat free cream cheese
1 package dry Original Ranch Dressing Mix
2 cups reduced fat shredded cheese

- Mix cream cheese with dry dressing. Add 1 1/2 cups of shredded
cheese. Oil hand and
roll into a ball. Roll in remaining cheese. Make a day ahead for best
flavor.
Serves: 24, Per Serving: 1 Tablespoon = 32 Calories, Points: 1

TACO DIP
Recipe from November 2007 Taste of Home Light and Tasty magazine

2 can (16 oz) fat free refried beans
2 cups (16 oz) reduced fat sour cream
1 envelope taco seasoning (reduced sodium if desired)
1 plum tomato, chopped
1/2 cup shredded reduced fat Mexican cheese blend
3 green onions, sliced
1/4 cup sliced ripe olives, drained
Baked tortilla chip scoops

Spread refried beans into a 9 inch pie plate. Combine sour cream and
taco seasoning; spread over beans. Top with tomato, cheese, onions,
and olives. Serve with chips. Refrigerate leftovers.

Nutrition facts: 1/4 cup calculated without chips.
91 calories, 3 g fat, 13 mg cholesterol, 381 mg sodium, 10 g
carbohydrate, 2 g fiber, 5 g
protein

POTATO SKINS
Recipe from Low-Cal Cuisine

4 russet baking potatoes
Filling:
1 8 oz pkg fat free cream cheese
1/2 cup grated reduced fat cheddar cheese
3 tbsp reduced calorie ranch dip (dry mix)
1 clove garlic, mashed
2 green onions diced
buttery non stick cooking spray

- Bake potatoes 60 minutes in conventional oven, until firm outside
but tender inside. Or Cook potatoes in microwave oven, on full power
for 10 minutes. Turn potatoes, once, cook another 10 minutes. Bake in
a conventional oven 10 minutes or in a toaster oven for 10 minutes.
- (1 cooked potato on full microwave power 5 minutes x 6 potatoes =
30 minutes. Shorten the microwave time to 20 minutes and add 10
minutes in the conventional oven = saves 30 minutes cook time. Yet
the results are the same, a crispy potato skin with fluffy soft
potato)
- Cut potatoes in half lengthwise, scoop out pulp leaving 1/4 inch
thickness around skins. (saving pulp for another use). An ice-cream
scoop works terrific at scooping out the contents without breaking
the skin.
- Mix filling ingredients together. Spray inside and outside of skin
shells with cooking spray. Using about 2 tbsp per shell, fill with
cream cheese mixture. Sprinkle with cayenne pepper if spicier flavor
is desired. Bake @ 450 F for 5-6 minutes. Remove from oven and cut
each shell in half.
Nutritional Info (per 1/4 cup serving): 102 Calories, Points: 3

BLUEBERRY MUFFINS

A lower-fat version of a perennial favorite. Prep and bake in less
than 25 minutes!

1 cup unsweetened blueberries, fresh or frozen
1-3/4 cups all-purpose flour
2-1/2 teaspoons baking powder
1/3 cup sugar
1 egg, slightly beaten
1/4 cup olive oil
1/2 cup skim milk
1 teaspoon sugar

- Preheat oven to 400 F. Lightly spray a muffin tin with vegetable
spray.
- Wash and drain blueberries. Set aside.
- In a large bowl, sift flour, baking powder and 1/3 cup sugar
together.
- In a small bowl, combine egg, oil and milk.
- Pour all at once into dry ingredients. Stir just enough to blend.
Gently stir in blueberries.
- Pour batter into prepared muffin tin, filling each cup 2/3 full.
Sprinkle lightly with 1 teaspoon sugar and bake 17 minutes, or until
light brown. Allow muffins to cool 2 minutes before removing from
pan.
Nutritional Info (per 1 muffin serving)
Calories: 119.4, Fat: 0.8 g, Carbohydrates: 24.9 g, Protein: 3.1 g

Jules's picture
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Joined: 10/03/01
Posts: 797

Here are mine:

Yellow Velvet Lentil Soup 3 cups orange lentils
1 bay leaf
1 tsp salt
2 T olive oil
1 tsp cumin seeds
1/2 cup chopped shallots
1 1/2 T minced garlic
2 1/2 T shredded unsweetened coconut
1 cup cherry tomatoes halved
3 plum tomatoes quartered
2 tsp curry powder
juice of 1 lemon
\10 prunes, pitted, chopped to bits
1 cup freshly chopped cilantro leaves

Wash lentils well with warm water and drain. Fill a deep stew pot with lentils, bay leaf, salt and enough water to cover ingredients by 1 inch. Simmer on very low heat for 1 hour. Heat oil in a skillet; add cumin seeds. After 2 minutes, add shallots and ginger; cook until shallots turn translucent. Add coconut; stir until it's golden. Add all the tomatoes and curry powder; saute on medium heat for 5 minutes, or until tomatoes start to wilt. When mixture forms a paste, add it to lentils, stirring over low heat until combined. Remove bay leaves. Process lentil mixture in a blender; but don't totally liquefy it. Add lemon juice, chopped prunes and cilantro. Stir and serve hot. Serves 8.

Black Bean and Corn Salsa
1 can black beans
1 can corn (or frozen corn)
1 jar salsa

Rinse beans and corn. Combine with salsa and refrigerate overnight so the flavors blend together. If you like it roasty-toasty, add extra onions, cilantro, garlic and jalepenos, but it isn't necessary. Just fine to be lazy. Use to dip veggies and leftovers are great in burritos with chicken or brown rice.

Chicken Walnut Salad
couple ounces of cooked chicken
1 T chopped walnuts
1/2 cup chopped apple (or crushed pineapple)
fav dressing (recipe below)
Serve on a bed of romaine or mixed greens

Currant-Lentil Spinach Salad
2 cups spinach
1/3 c cooked lentils
1 T. walnuts
2 T. currants
2 tsp. feta cheese, crumbled

Add dressing to all these goodies and toss to combine.

These both make a great lunch and have under 250 - 275 calories. Just add a handful of TLC crackers and life is good.

My Favorite Dressing
1 teaspoon mustard - dijon, regular, white jalepeno
2 teaspoons vinegar, flavor depends on what type of salad
1-2 Tablespoons plain yogurt
1-2 teaspoons olive oil
freshly ground black pepper (and if you use salt a pinch of that)

Stir together and pour over salad. I use this mainly with spinach and lentil salads, mixed green salads, and turkey/chicken chef or nut salads. Seemed a good time to share a leftover turkey meal.

Breakfast (or anytime) Smoothie
1 banana or 1/2 banana plus blueberries, cherries, strawberries whatever fruit you have around
1 scoop of protein mix
heaping spoon of fiber
1 cup plain yogurt
crushed ice or ice cubes
dab of ginger or cinnamon if you want

Blend, and drink. Especially good after a hard workout. Gives you something to rebuild muscle with.

Hope you enjoy.
j

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Slimmers Pumpkin Soup
(I really enjoy this one)

INGREDIENTS
1/2 cup diced sweet onion
1 tablespoon margarine
5 cups peeled and diced pumpkin
3/4 cup diced potatoes
2 cups water
1 cube chicken bouillon
1 pinch ground ginger
1 pinch ground nutmeg
salt and pepper to taste
2 cups milk

DIRECTIONS
In a large saucepan cook onion in butter. Add pumpkin, potatoes, water, ground ginger, ground nutmeg and season with salt and pepper. Cook for 20 minutes or until pumpkin and potatoes are tender
Add milk, blend until smooth and serve.

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Light Chicken Piccata

INGREDIENTS (Nutrition)
8 ounces lowfat plain yogurt
4 boned and skinned chicken breast halves
1/2 cup all-purpose flour
1 teaspoon paprika
salt and pepper to taste
1 tablespoon olive oil
1 teaspoon margarine
1 1/2 tablespoons lemon juice
1 cup white vermouth
2 cloves garlic, minced
1/2 cup lemon juice
1/2 cup water
2 tablespoons capers

DIRECTIONS
Coat chicken with yogurt, cover, and refrigerate at least 2 hours, preferably overnight.
Rinse chicken, and pat dry with paper towels.
In a bowl, stir together flour, paprika, salt, and pepper.
Heat oil, margarine, and 1 1/2 tablespoons lemon juice in skillet over medium heat. Dredge chicken in flour mixture. Place chicken in skillet; cook, turning to brown both sides, about 15 minutes. Remove chicken to a plate, and keep warm.
Pour vermouth into skillet, and scrape brown bits with a wooden spoon. Stir in garlic, 1/4 cup lemon juice, water, and capers. Cook until reduced by half.
Return chicken to the pan, and simmer 3 minutes.

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Light Meat Loaf

INGREDIENTS
2lbs ground turkey or lean ground beef
1T minced dry onion
1 cup oat bran
4 egg whites
1/3 cup skim milk
1T beef boullon granules
cooking spray

INSTRUCTIONS
Place the oat bran in a large mixing bowl. Add the egg whites, dry onion, and skim milk. Mix well and allow to "set" for 15 minutes
Heat oven to 350
Add the gorund turkey or beef and the bouillon granules; mix well
Spray a large baking pan with cooking spray. Form meat loaf mixture in the pan, shaping it into a loaf.
Bake in pre-heated oven about 45-55 minutes, or until browned on top and cooked through

OPTIONS
for extra nutrition and flavor, saute chopped peppers, zucchini, and mushrooms and ad dto basic mix before baking

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Enchiladas
This is my husband's favorite Smile

INGREDIENTS
1lb lean ground turkey
1tsp chili powder
2tsp chili powder
2tsp cumin
12 whole wheat tortillas
12oz can enchilada sauce (I use larger)
12 slices low-fat cheddar cheese (I use the non-fat shredded cheese)
cooking spray

INSTRUCTIONS
Preheat oven to 350
Saute ground turkey with seasonings over medium heat, in a 10-in nonstick frypan, until no longer pink
Drain and remove from heat
Spray a 9-in x 13-in baking dish with cooking spray
Place each tortilla in the baking dish; spread with cooked turkey, top with half a slice of cheese, and roll up, placing each rolled tortilla side-by-side in the pan
Pour half of the enchilada sauce over the enchiladas
Bake about 25 minutes, or until hot and bubbly
Serve with extra sauce or salsa on the side