Easy and Tasty Chicken Marinades

Rather than post these all individually, I'm just going to post a long post.  :)  The best and easiest way to marinate chicken is to place the boneless skinless breasts in a gallon size zipper bag along with the marinade and refrigerate for the recommended time.  I love to use marinades because the meat is more tender and it is packed with flavor without having to add a lot of calories, etc! 

Some tips - I just buy whatever boneless skinless chicken is on sale and freeze it.  When it is almost completely thawed, I cut it into 5 oz pieces and trim off any fat.  I always make at least 3 more servings than my family will eat so I can use it in casseroles or salads later in the week.  Sometimes, I even re-freeze the COOKED chicken to use at a later date.

I would also guess that these would work for pork or beef as well - I'm not sure because we mainly just eat chicken at our house!

Southwest Marinade (for two 5 oz chicken breasts)

1/4 c lime juice
1/2 to 1 t hot pepper sauce
1/2 t minced garlic
1/2 t ground cumin
1 t dried cilantro

Marinate for up to one hour before grilling.

Caribbean Style  (for six 5 oz chicken breasts)

2 T finely chopped onion
1 t minced garlic
1/3 c white vinegar
1/3 c lime juice
1/4 c sugar
2 T curry powder
1/4 t cayenne pepper

Marinate for at least two hours before grilling.

Garlic - Soy - Lime (for six 5 oz chicken breasts)

1/3 c lite soy sauce
1/4 c lime juice
1 T Worcestershire sauce
1/2 t ground mustard
1 t minced garlic

Marinate for at least 30 minutes before grilling

Honey Citrus (for eight 5 oz chicken breasts)

1/2 c orange juice
1/3 c honey
1/4 c lemon juice
1/4 c lite soy sauce
2 T minced fresh ginger root (you can use 2 t powdered but it will not be as tasty!)
3 t minced garlic
1/4 t black pepper

Marinate for at least 8 hours or overnight before grilling.

Lightened Brazilian Chicken (for eight 5 oz chicken breasts)

1/2 c lite soy sauce
1/2 c lemon lime soda
1/2 c lime juice
2 jalapeno peppers - cut in half

If you are using this for beef, marinate up to 8 hours.  If using it for chicken, I wouldn't marinate for longer than 2 hours. 




 Happy grilling everyone!

Smoothie - Tropical

This one is my favorite one but I just made it up so I don't have all the nutritional info on it.  Hopefully I can add it soon!

1 banana
1 c undrained pineapple chunks (canned in juice, not syrup, OR use fresh pineapple)
1 can drained mandarin oranges
1/4 t coconut extract
1 c plain low fat yogurt
1/2 c frozen mango
2 scoops vanilla protein powder

Blend together until combined and smooth.  Makes 5 servings.

Smoothie - Triple Berry Blast

1 c frozen mixed berries
1 c skim milk
1 banana
1 scoop protein powder

Blend and serve - makes 2 servings.

I adjusted the original recipe so I'm not sure of the nutritional info on this one!  I'm sorry!

Smoothie - Jump Start

2 c V8 splash Mango Peach Juice drink, chilled
1 c low fat vanilla yogurt
2 c frozen strawberries or raspberries
2 scoops vanilla protein powder

Blend until combined

Nutritional Info:

Calories - 192  Fat - 2 g  Protein - 18 g  Carbs - 25 g  Fiber - 1 g

Smoothie - going green without the spinach!

1 c green grapes
1/4 of a honey dew melon, peeled, seeded and cut into chunks
4 kiwis, peeled and cut into quarters
2 T honey
2 c ice cubes
2 scoops vanilla protein powder

Blend in a blender until smooth and combined.  Makes 4 servings

Nutritional info -

Calories - 178  Fat - 1 g  Protein - 14 g  Carbs - 29 g  Fiber 3 g

Smoothie - Honey Bear

1 frozen banana
1 T honey
1 c skim milk
1/4 t cinnamon
1/4 t vanilla
1 scoop vanilla protein powder

Blend together in blender.  Makes 2 servings.

Nutritional info:

Calories - 160  Fat - 2 g  Protein - 18 g  Carbs - 29 g  Fiber - 2 g

Smoothie - Cantaloupe Strawberry

1 c hulled strawberries
1 c cubed cantaloupe
2/3 c skim milk
2 t sugar or honey
1 scoop vanilla or strawberry flavored protein powder (opt)

Blend together in a blender til smooth.  Can use frozen fruit if desired.  Makes 2 servings.  I like to drink one serving, then put the other in a cup in the freezer for the next day.  Works great!

I use the protein powder just to make the smoothie more substantial.  The nutritional info contains the protein powder as well.

Calories - 157  Fat - 2 g  Protein - 16 g  Carbs - 20 g  Fiber - 3 g

Make Ahead Mini Quiches

These make a great quick addition to breakfast!  This recipe makes 24 muffin size quiches.  I counted 2 mini quiches as one serving.

12 oz pkg frozen chopped broccoli, thawed
1 1/2 c diced reduced fat ham
1 c reduced fat sharp cheddar cheese
1 c fat free half and half
1 c water
12 egg whites
pepper to taste

Sprinkle broccoli, ham and cheese equally into 24 well sprayed muffin cups. (even if you use liners, you will want to spray them)  Mix together the half and half, water and egg whites and black pepper.  Pour into muffin cups - I filled them not quite 2/3 full with the egg mixture.

Bake at 350 for 30 minutes or until a knife inserted in the center comes out clean.  Allow to cool.  Place in freezer bags and freeze.  Remove from freezer and microwave.  I heated 2 for one minute on high and it was perfect.

12 servings

Nutritional info per serving (2 quiches):
Calories: 97   Fat: 2.3 g  Cholesterol: 12 mg  Protein: 7.5 g  Carbs: 2.6 g

Beans and Ham/Split Pea Soup

This recipe is one of my all time favorite comfort/slow cooker/cheap meals. 

1 piece salt pork OR a good size smoked ham shank or hock (this is just to flavor the broth - you won't be eating it)
1 1/2 lbs dry baby lima beans, great northern beans, or split peas ( you can also use a mixture of any dried beans)
1 c chopped celery
1 c shredded carrot
1/2 c diced onion
8 oz diced ham (I like to use the type that is pre-diced in packages, it is very low in fat)
6 -8 c water
salt and pepper to taste

Put all of the ingredients in a well sprayed slow cooker and cook on low for 8 - 10 hours.  Remove salt pork or ham shank/hock before servings.  I have also used a pouch of low fat REAL turkey bacon bits in place of the diced ham and it was delicious. I sometimes use dehydrated celery, carrots and onions - just use 1/2 the amount that is listed in this recipe.

Makes 10 - 12 1 cup servings.

Zucchini Oatmeal Cookies

Okay - these cookies, in my version, without the chips, are pretty much fat free.  But I always have to include the chips.  I'm kinda bad that way!

1/2 c mashed pinto beans
1/4 c applesauce
1/2 c white sugar
1/2 c brown sugar
2 egg whites
1 t vanilla extract
1 1/2 c grated zucchini
1 1/2 c flour (I used half wheat pastry, half white)
1/2 t baking soda
1 t cinnamon
1 c quick cooking oats
1 c low fat granola
1/2 c butterscotch chips
1/2 c mini chocolate chips

Cream together the beans, applesauce and sugar until fluffy.  Beat in the egg whites and vanilla extract.  Stir in the zucchini, flour, soda, cinnamon, oats and granola until well blended. Then stir in the chips.

Drop by the teaspoon onto a sprayed cookie sheet and bake at 350 for 10 - 12 minutes. 

Makes 2 dozen cookies.

Irish Soda Bread (found on AllRecipes.com

We tried this for St. Patricks Day and it is going on our menu list for sure!  It was super easy and incredibly tasty!

1 c skim milk
2 T distilled white vinegar
2 c all purpose flour ( I didn't try whole wheat - if I do, I will probably use the whole wheat pastry flour)
1 T white sugar
1/2 t baking soda
1/2 t salt

Stir together the milk and the vinegar and allow to sit for 10 minutes to curdle. Preheat oven to 400.  Stir together flour, sugar, soda and salt.  Gradually stir the curdled milk into the dry mixture until the dough just comes together.  Pour onto a well floured surface and knead a few times (this is a very different experience - it is like kneading air!).

Shape into a round loaf, cut an x shape on the top of the loaf.  Bake at 400 for 25 - 30 minutes. I started checking it at 20 minutes.  It will be golden brown when it is done.

Makes 1 loaf (about 10 slices)

Spinach Pizza Roll Ups

After allowing the dough to rest in the basic recipe, divide it in half and roll each part out until it is a rectangle that is about 1/2 inch thick.

1 bag baby spinach
8 oz shredded mozzarella cheese
1/2 c fat free caesar or Italian dressing
Grated Parmesan cheese

Spread each dough rectangle with half of the dressing, top with half of the cheese, then spinach to cover the rectangle, then sprinkle with grated Parmesan.  Roll up like a jelly roll or cinnamon roll and place seam side down on a foil lined cookie sheet.  We can usually fit both on one pan.  Bake for about 20 - 30 min at 375.  You can brush it with more dressing when they come out of the oven.  Wait for 10 minutes, then slice and serve.

We serve it with ranch dressing or warmed spaghetti sauce for dipping.

We have also filled the rolls with regular pizza toppings - however, do not spread with any sauce other than the dressing.  Just dip in sauce when you are eating it.  It gets too soggy otherwise.

Makes 8 servings.

Chicken Ranch BLT Pizza

1 packet Ranch dressing/dip mix
1 16 oz carton fat free sour cream
8 oz shredded reduced fat Mexican blend cheese
1 3 oz bag of REAL bacon bits
2 cooked boneless, skinless chicken breasts, diced
2 tomatoes, diced
shredded lettuce

Mix the Ranch mix with the sour cream and spread over crust.  Top with 3/4 of the cheese, then chicken, bacon, tomatoes and then remaining cheese.  Bake until the cheese is completely melted.  Top with shredded lettuce and serve.

Serves 8.

Regular Old Pizzas

The best tips I have for making your favorite pizza healthier are these:

Cut back on the cheese.
Use reduced fat cheeses.
Use turkey pepperoni and turkey sausage instead of regular.

I love to look at the menus for gourmet pizzas and then just re-invent them at home.  It saves us money plus what I make at home is lots better for us.  Enjoy!

Lasagna Pizza

I know this one sounds a little weird but it is honestly one of my personal favorites.

2 c spaghetti sauce
1 24 oz carton fat free cottage cheese, drained (all you need to do is put it in a colander for a few minutes)
8 oz shredded mozarella cheese
dried basil

Spread crust with spaghetti sauce, then cottage cheese, then mozzarella.  Sprinkle with basil.  Place back in oven and bake until cheese is completely melted.  It is really messy to eat but oh so tasty!

Makes 8 servings

Taco Pizza

1 1/2 c salsa or your favorite enchilada sauce
8 oz shredded reduced fat Mexican blend cheese
1/2 lb browned burger (diet lean beef, chicken, turkey or wild game)
1 can black beans, drained and rinsed
1 small can sliced olives, drained
1 large tomato, diced
shredded lettuce

Spread baked crust with salsa or sauce. Cover with 3/4 of cheese.  Sprinkle with burger, beans, olives and tomatoes, then rest of cheese.  Bake until cheese melts.  Then top with lettuce and serve.

Serves 8

Bacon Cheeseburger Pizza

1 1/2 c ketchup
8 oz reduced fat sharp cheddar cheese
1/2 lb browned burger (you can use wild game, diet lean beef, turkey or chicken)
1  3 oz bag of REAL bacon bits
1 large tomato diced
shredded lettuce

Spread the ketchup on the baked crust.  Top with 3/4 of the cheese.  Then sprinkle with burger, bacon bits and tomato and rest of the cheese.  Bake until cheese melts.  Top with lettuce and you can add pickles if desired.

Makes 8 servings

BBQ Chicken Pizza - Deluxe Hawaiian Style

11/2 cup desired BBQ sauce
8 oz Mozzarella cheese
2 chicken breasts, cooked and diced
1/4 c slivered almonds
1/4 c roasted sunflower seeds
1 can pineapple tidbits, drained WELL
1/4 c shredded coconut

Spread BBQ sauce on baked crust. Top with 3/4 of Mozzarella cheese.  Sprinkle with chicken, almonds, sunflower seeds, pineapple and coconut, then the rest of the cheese.  Return to oven to melt cheese.

Makes 8 servings.

BBQ Chicken Pizza - Regular Style

1 1/2 cup desired bbq sauce (we like the honey flavor at our house)
8 oz mozzarella cheese
2 chicken breasts, cooked and diced
1/2 c diced red onion
1 c sliced mushrooms

Spread bbq sauce over crust.  Top with 3/4 of the cheese. Then sprinkle with chicken, onions and mushrooms.  Top with remaining cheese and put back in the oven to melt cheese.

Homemade Pizza Dough

This is enough dough to make a pizza on a cookie sheet (10 x 15).

2 c hot water (about 120 degrees)
1 1/2 T active dry yeast
3 T sugar
2 T canola oil
1 t salt
approx 5 c flour (I use half white and half whole wheat pastry flour)

Gently mix yeast, sugar and water.  Allow yeast to start to work.  Then add oil, salt and flour.  I make this in my Kitchen Aid Mix Master so I know that it is done when the dough forms a ball around the dough hook.  If you are not using a Kitchen Aid, you will need to stir in all the flour you can and then knead in the rest. 

After you knead it for one minute (whichever method you use) allow it to sit (rest) on the counter for 10 minutes.  Then roll it out and place it on the sprayed cookie sheet.  Allow to rise for 15 - 30 minutes.  Bake at 375 for approx 10 - 15 min or until the top starts to turn barely brown.  Top with desired toppings and bake until the cheese melts.  This usually will serve 8 people. 

If you are counting the nutritional info for this, add the info for a serving of crust plus the topping group that you use. 

Cucumber Tomato Salad

This is a super easy salad and is a refreshing break from the usual green salad with dinner.

3 cucumbers, diced
3 large tomatoes, diced
1/2 c mayo ( I always use the Kraft Olive Oil mayo - I'm sure plain yogurt would work GREAT!)
1 t dried dill weed
1/2 t papper

Combine all ingredients in a bowl and allow to chill for at least 30 minutes before serving.

Makes 6 - 8 side dish servings

Quick and Easy Chicken Parmesan

Honestly, this is such an easy dish to make.  Hope you like it.  We always serve it with extra sauce that has been warmed over whole grain pasta.

6  4 oz boneless skinless chicken breasts
2 egg whites
1 c Italian seasoned bread crumbs
1 large can or 1 qt spaghetti sauce
4 oz shredded part skim mozzarella cheese
6 t reduced fat grated Parmesan cheese (the one in the bottle on the shelf at the store)

Dip chicken in egg whites, then bread crumbs.  Place in a sprayed 9 x 13 pan.  Bake at 350 for 30 minutes.  Remove from oven.  Spoon spaghetti sauce over chicken so it covers the piece.  Sprinkle with Parmesan, then with Mozzarella.  Bake for another 10 minutes.

Makes 6 servings

Wild Rice Pilaf

I'm sorry if you don't have access to the rice.  Its a blend that I found at our local Winco store in the bulk section.  It had wild rice, forbidden rice, some sort of reddish rice, white rice and wheat berries in it.  It was called Bistro Rice blend.

2 cups Bistro Rice Blend
2 cans reduced sodium chicken broth (could use veggie broth if desired)
1 cup water
1/2 c chopped celery
1/2 c shredded carrots
1 t basil
1 T dried onions
pepper to taste

Boil together for 40 minutes or until all liquid is absorbed.  This would also be very good if you stirred in some slivered almonds right before serving.

Makes 6 side dish servings.

My family loved the "nuttiness" of this rice.  They are not big brown rice fans but they loved this blend of rices.

Honey Dijon Chicken

4 - 5 4 oz boneless skinless chicken breasts
1/4 c dijon mustard
1/2 c honey
1 T olive oil
1/2 c real bacon bits

Marinate chicken in a mixture of minced garlic, olive oil and water for 1 - 2 hours.  Mix mustard, honey, oil and bacon bits together.  Coat chicken with mixture.  Bake at 400 for 30 minutes.

Makes 4 - 5 servings

Honey Curry Chicken

6  4 oz boneless skinless chicken breasts
1/2 c honey
1/4 c yellow mustard
1 t salt
2 t curry powder

Mix honey, mustard, salt and curry powder and pour over chicken in a well sprayed 9 x 13 pan.  Bake, covered, at 350 for 45 - 60 minutes or until chicken is cooked through.

We had this over rice - it was so so good.  The curry is not overly strong but if you are sensitive to the flavor you could cut it in half.

Makes 6 servings

Zesty Fresh Type Salsa

This one is super easy and quite tasty.  Its great with the Baked Tortilla Chips!

2 large tomatoes, diced
6 green onions, chopped
1 c part skim Mozzarella cheese
1 can diced green chilies
1 can sliced black olives, drained
1/4 c fat free Italian salad dressing
1/4 c chopped cilanto - optional

Combine in a bowl, mix well and allow to chill for at least one hour before serving.
Makes 8 1/2 c servings

Black Forest Trifle

I LOVE LOVE LOVE black forest cake.  I experimented and came up with this trifle which is very rich.  I can satisfy my cravings but still not wreck my diet.  This trifle is really good the next day as well but doesn't hold up in the fridge past about 2 days from when you make it.

1 recipe of low fat fudge style brownies from a box
2 cans cherry pie filling - no sugar added
2 small boxes instant chocolate pudding - no sugar added - made according up package directions using skim milk
1/2 c hershey's syrup
1 small tub light whipped topping

Cut brownies into bie size pieces.  Place 1/2 in the bottom of a large bowl. Cover with half of pudding, then one can of cherry pie filling, then 1/2 of whipped topping.  Repeat layers.  Drizzle top layer of whipped topping with Hershey's syrup and if desired, garnish with cherries and sliced almonds. Refrigerate until serving time and also refrigerate leftovers.  It looks beautiful in a glass bowl.

Makes 20 servings

Low Fat Fudge Style Brownies from a box

My hubby figured out how to make brownies low fat for me a few years ago and I think I am forever in his debt now! I haven't figured out how to do it from scratch yet but I'm working on it!

13 x 9 Family size box of brownie mix
1/4 c water
2/3 c applesauce
4 egg whites

Stir together until well blended.  Put into a sprayed 9 x 13 pan  ( I like to use a 8 x 11 to make them a little thicker).  Bake at 350 for 20 - 26 minutes depending on how gooey you like your brownies.  Right after you remove them from the oven, sprinkle with powdered sugar.  If you want them EXTRA chocolate-y, stir in 1/2 c of semi-sweet chocolate chips.

But without the chips, if you cut the pan into 20 brownies, each brownie has only 1/2 gram of fat and no cholesterol!  Guilt free brownies!

Quick and Easy Pumpkin Muffins

2 cake mixes ( I like to mix and match with the following flavors - butter pecan, carrot, and spice)
1 big can (or 4 c) Pumpkin puree
1 - 2 cups of chips (I've used mini choc chips, semi sweet chips, milk chocolate, butterscotch, cinnamon and white chocolate - I like to combine them - I love the butterscotch with the pumpkin)
1 c dried fruit (opt)  - dried cranberries would be my choice

Mix the cake mixes and pumpkin together and stir in the chips and fruit if desired.  Fill muffin cups 2/3 full.  Bake at 350 for about 20 minutes or until the top springs back when you touch it.  You can also use the recipe for cookies - just bake them for  - 10 minutes.

This is a great low fat and cholesterol free recipe.  It makes about 36 muffins.

Navajo Taco Casserole

This is a favorite of my family.  I love it because it gives you the taste of Navajo Tacos without the fat and work of making the fry bread! 


3 cans or 5 cups of chili ( I use either the canned turkey chili or leftover meatless chili that I've made and frozen)

12 frozen whole grain rolls, thaw them but don't allow them to rise

2 c reduced fat cheese

Lettuce, tomatoes, sliced olives, sour cream, salsa

Pour chili into a sprayed 9 x 13 pan.  Cover with 1 1/2 c of cheese.  Cut each of the rolls into two pieces and place them over the chili in the pan.  Bake at 375 for about 20 - 25 minutes.  Remove from oven.  Top with remaining cheese and allow to bake for 10 more minutes. 

Serve with lettuce, tomatoes, sliced olives, fat free sour cream and your favorite salsa.

Makes 8 servings

Sour Cream Burger Enchiladas

Feel free to use any sort of lean ground meat that you like - ground turkey, diet lean beef, ground chicken breast, ground wild game.  We use either elk burger or ground chicken breast at our house. 

1 lb ground meat, browned
1 t cumin
1 t chili powder
1 can black beans, rinsed and drained
1 pint fat free sour cream
10 whole wheat or whole grain tortillas (I'm sure you can use corn - I just never have)
1 can green enchilada sauce (we prefer mild but go medium if you like it spicy!)
1 c reduced fat cheese

Combine meat, beans, spices and sour cream.  Roll up in warmed tortillas.  Place in a sprayed 9 x 13 pan and cover with enchilada sauce.  Sprinkle with cheese.  Bake at 350 for 30 minutes.

Makes 10 servings

Bean, Rice and Corn Burritos

My family loved this meatless burrito recipe.  I made a full recipe so that we would have plenty to freeze and re heat later.  They make great lunches!

20 whole wheat or whole grain flour tortillas
3 c cooked brown rice
2 cans black beans, drained and rinsed
1 can corn, drained
1 can diced green chilies
1 T chili powder
1 t ground cumin
8 oz low fat sharp cheddar cheese (I get the Kroger brand on sale then freeze it until I need it)

Combine rice, beans,corn, green chilies and spices in a large bowl. Warm tortillas and place approx 1 T cheese then 1/4 c rice mixture in the middle of the tortilla. Tuck in sides, then roll up.  Place seam side down on a sprayed cookie sheet.  Repeat until you've used all ingredients.  Spray the tops of the burritos with cooking spray and bake at 375 until the burritos are browned and crispy.  Serve with salsa and fat free sour cream if desired. 

After these burritos cool, just put one each in a zipper style sandwich size bag and freeze.  When you are ready to reheat, just open the bag, place in microwave for about one minute.

Makes 20 servings.

Gyros

These are one of my all time favorite foods - hope you like this version!

1 lb chicken or VERY lean beef steaks or stew meat
1/2 c no fat caesar dressing
1 recipe Greek Cucumber Yogurt dressing (posted in Jan I think)
Tomato slices
6 Whole wheat Pita or Flat bread
Shredded lettuce
red onions, thinly sliced, if desired
Fresh cilantro or mint

Stir fry meat in the caesar dressing until meat is cooked thoroughly.  Serve on flatbread or pitas with lettuce, onions, tomatoes, yogurt dressing and fresh herbs.  Enjoy!

Makes 6 "sandwiches"

Lightened "Mountain Man" Breakfast - Veggie Version

Just in case you aren't a meat eater but still love your eggs!

12 egg whites
1 c no fat cottage cheese
1 green pepper, diced
1 c sliced mushrooms
1/2 c sliced zucchini
1/2 c diced fresh tomatoes
6 black olives, sliced
3 c O Brien Hashbrowns, thawed
1/2 c reduced fat sharp cheddar cheese

Brown the hashbrowns in a frying pan coated with cooking spray.  Add in mushrooms, pepper, and zucchini.  Saute until veggies are tender.  Combine eggs and cottage cheese and add to pan - scramble around until cooked to desired doneness (is that even a word?).  Then add olives and cheese.  Serve alone or in whole wheat tortillas.

Makes 6 servings

Lightened "Mountain Man" Breakfast - Carnivore version :)

This combo is very filling, packed with protein and great to use in Breakfast Burritos - just wrap it in a Whole Wheat tortilla!

12 egg whites
1 c fat free cottage cheese
2 oz diced ham
1 small package turkey bacon "real" bacon bits
2 cups of O Brien Style hashbrowns, thawed
1/2 c reduced fat sharp cheddar cheese

Combine egg whites and cottage cheese.  Spray a non-stick frying pan with cooking spray.  Brown the hashbrowns in the pan, then stir in the egg mixture.  Scramble around a bit, then add ham and bacon bits.  Cook until done to your liking. Top with cheese and allow to melt. 

Makes 6 servings.  This works great for breakfast OR dinner! 

Taco Pasta Salad

1/2 lb burger, browned with 1/2 packet taco seasoning (extra diet lean beef, ground chicken breast, or lean turkey burger)
8 oz whole grain pasta, cooked and drained
2 tomatoes, diced
1 can black beans, drained and rinsed
1 can kidney or pinto beans, drained or rinsed
1 can sliced olives. drained
1 c reduced fat cheddar or mexican blend cheese
3 c shredded lettuce

For the dressing - there are two great options.  The creamy cilantro lime dressing or a mixure of equal parts fat free Catalina dressing and your favorite salsa.

Makes  4 - 5 main dish servings. You can also serve this with the baked tortilla chips.

Honey Peach Chicken

4 5 oz boneless skinless chicken breasts
1/3 c peach jam (can also use apricot)
1/4 c orange juice
3 T honey

Combine jam, orange juice and honey.  Pour over chicken in a well sprayed baking dish.  Bake at 350, covered for 20 minutes. Then remove foil for ten more minutes.

We served this over rice and it was delicious - we also doubled the sauce so we could use it over the rice.

Makes 4 servings

Lightened Lime Cilantro Creamy Dressing (similar to Cafe Rio's)

1 (1 oz) package ranch dressing mix
1 c fat free mayo (I always just use Kraft's olive oil one)
3/4 c skim milk
juice of one lime (1 T lime juice)
1 t minced garlic
1 bunch roughly chopped cilantro
1 can diced green chilies
4 - 6 drops hot sauce

Combine all ingredients in your blender and blend until mixed.  Refrigerate at least one hour before serving.

California Chicken

We absolutely love this one at our house!  We've had it over rice or whole grain thin spaghetti.  Both times it was great!

6  4 oz chicken breasts

1 cup orange juice

1/3 c chili sauce

2 T light soy sauce

1 T molasses OR 2 T brown sugar

1 t dry mustard

¼ t garlic powder

¼ t onion powder

1 green or red bell pepper, diced

2 cans mandarin oranges, drained

Arrange chicken in a sprayed slow cooker.  Combine juice, chili and soy sauces, molasses, and seasonings.  Pour over chicken.  Cook on low 6 – 8 hours.  Then add bell pepper and oranges and heat 30 minutes more.  Makes 6 servings.

Moo Goo Gai Pan - a very light Chinese Chicken dish!

½ lb fresh mushrooms, sliced

½ lb snow peas

2 cans sliced water chestnuts, drained

1 c chopped celery

1 c chopped Chinese cabbage or coleslaw mix

2 t minced garlic

1 T grated fresh ginger root

1 – 2 chicken breasts, very thinly sliced

1 t white sugar

1 can reduced sodium chicken broth

3 T cornstarch

1/3 c water

1 T sesame oil

Use ½ T of sesame oil in large frying pan or wok – wipe it with a paper towel so it is distributed evenly.  Stir fry vegetables (including ginger root) for 5 minutes over medium high heat. Remove from pan.  Add the other ½ T of oil and wipe it around.  Stir fry chicken and garlic for 5 minutes over medium high heat.  Add back in vegetables.  Sprinkle with sugar and the add chicken broth.  Bring to a boil. Combine cornstarch and water – stir until blended and add to the mixture in the pan.  Simmer until thickened.  Serve over rice.  Makes 8 servings.

Add other veggies if you would like or substitute.  We don’t do mushrooms at our house but some sliced zucchini would make a great substitution for them!

Taco Noodle Bake

½ lb burger, browned

1 can corn, drained

2 c chunky salsa

1 small can sliced olives, drained

1 can black beans, drained and rinsed

1 can pinto beans, drained and rinsed

1 package taco seasoning mix

1 can tomato sauce

1 lb desired whole grain pasta, cooked

Combined all ingredients.  Pour into a sprayed 9 x 13 pan.  Sprinkle with reduced fat Mexican cheese blend if desired.  Bake at 350 for 30 minutes.  Makes 8 servings.

Make it meatless by omitting the burger and adding another can of drained, rinsed beans!

Layered Sour Cream Enchilada Bake

2 -3 chicken breasts, cooked and diced

2 cans reduced fat cream of chicken soup

1 16 oz can fat free sour cream

1 can great northern beans, drained and rinsed

2 cans diced green chilies

1 c shredded reduced fat Mexican cheese blend

18 corn tortillas

Combine soup, chicken, green chilies, beans and sour cream.  Tear the corn tortillas.  Spread a thin layer of sauce in the bottom of a 8 x 11 pan. Cover with a layer of tortillas, then sauce, then tortillas, then sauce, etc.  ending with sauce.  Sprinkle with cheese.  Cover with foil.  Bake at 350 for 30 minutes. Makes 8 servings.

Sausage Spinach Lasagna

9 whole grain lasagna noodles, uncooked

1 lb turkey Italian sausage, browned – look for the lowest amount of fat possible!

10 oz frozen spinach, thawed and drained

3 cans petite diced Italian seasoned tomatoes

1 can tomato sauce

1 T dried basil

1 T sugar

24 oz container fat free cottage cheese

1 egg white

¼ c grated parmesan cheese

2 c mozzarella cheese

Combine spinach, sausage, tomatoes, basil and sugar and allow to simmer for 10 minutes.  Combine the cottage cheese, egg white and parmesan in a bowl.  Pour the tomato sauce in the bottom of a well sprayed 9 x 13 pan.  Cover with 3 noodles.  Then cover that with 1/2 of the sausage mixture and 1 c of cheese.  Then 3 more noodles and then the cottage cheese mixture.  Then the last three noodles, the rest of the sausage mixture and the rest of the cheese.  Makes 8 – 10 servings.

Cover with a sprayed piece of foil and bake at 375 for one hour.  You may want to place a pan on the rack below the lasagna in the oven – it has a tendency to overflow.  J

You could easily make this meatless - substitute kidney beans or garbanzo beans for the sausage.

Pizza Spaghetti Bake

½ of a package of turkey pepperoni

½ lb burger, browned (opt)

1 lb thin whole grain spaghetti noodles, cooked

1 26 – 28 oz can spaghetti sauce

1 can mushrooms, drained (optional)

1 small can sliced olives

1 c mozzarella cheese

Mix all ingredients(except cheese) together and pour into a sprayed 9 x 13 pan.  Top with cheese.  Spray a piece of foil and cover the pan with it.  Bake at 350 for 30 minutes.  Makes 8 servings.

Marie's Taco Casserole

24 corn tortillas

½ lb burger, browned

2 cans black beans, drained and rinsed

2 cans tomato soup

2 cans reduced fat cream of chicken soup

1 T chili powder

1 c reduced fat Mexican blend cheese

Mix soups, chili powder together and spread a bit on the bottom of a sprayed 9 x 13 pan.  Then stir in the burger and the beans to the soup mixture.  Tear up the corn tortillas.  Place a layer of tortillas, then soup mixture, then tortillas, then soup, etc. End with the soup mixture as the top layer.  Then sprinkle with cheese.  Top with a sprayed piece of foil.  Bake at 350 for 30 minutes. Makes 8 servings. 

If you want to make this a meatless meal, just add another can of drained, rinsed beans for the burger and use cream of celery or cream of mushroom soup!

Burger Stew

1 lb burger, browned with chopped onion and salt and pepper

3 cans petite diced tomatoes

 4 sliced carrots

4 ribs celery, sliced

2 medium potatoes, diced

¼ c rice

2 t basil

1 t salt

1 t pepper

Combine in a large pot.  Simmer together for at least an hour or until vegetables are completely tender.  You can add other seasonings if desired. Makes 6 – 8 servings.

Chicken Cordon Bleu Lasagna - the lite version

3 chicken breasts, cooked and diced

9 whole grain lasagna noodles, uncooked

1 8 oz pkg diced ham

1 pkg frozen chopped broccoli, thawed

3 pkg alfredo sauce mix (made according to package directions except use skim milk and no butter)

1 c grated mozzarella cheese

Layer 1/3 sauce in a well sprayed 9 x 13 pan. Then 3 noodles, then chicken, then sauce, then 3 noodles, then broccoli, then ½ of cheese, then noodles, then sauce, then ham, then rest of cheese.  Pour 1 cup water around the inside edges of the pan. Cover with a sprayed piece of foil  Bake at 375 for 1 hour. Makes 8 – 10 servings.

Chicken Caesar Casserole

2 -3 chicken breasts, cooked and diced

1 c green or red bell peppers, diced

1 can reduced fat cream of chicken soup

1 cup reduced sodium chicken broth

1/3 c fat free Caesar salad dressing

¼ c reduced fat Parmesan cheese

1 lb whole grain pasta, cooked until al dente

½ c shredded mozzarella cheese

Combine all ingredients except the mozzarella.  Pour into a sprayed 9 x 13 pan.  Bake at 350 for 20 minutes.  Sprinkle with mozzarella and bake for another 10 – 15 minutes. Makes 8 servings.

Chicken and Wild Rice Casserole

2 boxes wild rice “rice a roni” type mix (made according to pkg directions but omit the butter and oil)

2 chicken breasts, cooked and chopped

1 c chopped celery

1 bag frozen vegetables (we prefer broccoli and cauliflower mix)

1 c fat free plain yogurt

2 cans reduced fat cream of chicken or celery soup.

Combine all ingredients. Pour into a sprayed 9 x 13 pan.  Bake at 325 covered for 45 minutes. Makes 8 servings.

Chicken Black Bean Burgers

3/4 lb ground chicken breast (can use lean ground turkey or diet lean hamburger)
2 cans drained black beans
1 can diced green chilies
1 c dried bread crumbs
1 T chili powder
1 t cumin
2 egg whites
1/2 c shredded low fat cheese
1/2 t salt

Puree beans and chilies and spices in your blender.  Stir in bread crumbs, chicken, egg whites and cheese.  Form into patties and bake at 350 on a well sprayed cookie sheet for 20 minutes.  Makes 10 patties.

A great sauce that we used for this was:
3/4 c olive oil mayo or fat free plain yogurt
1 T chili powder
dash cumin
1 T ketchup

These froze really well for a quick lunch too and my kids LOVED these - my 3 year old daughter liked them better than regular hamburger patties and I completely agree with her!

SlowCooker Southwestern Bean Stew with Dumplings

1 can kidney beans, rinsed and drained
1 can black beans, rinsed and drained
1 can red beans, rinsed and drained
1 can pinto beans, rinsed and drained
1 can diced tomatoes with green chilies
1 can crushed tomatoes
1 can low-sodium chicken broth
1 10 oz package frozen corn
2 medium carrots, thinly sliced
1 medium onion, chopped, optional
1/2 c water
2 4 oz cans diced green chilies
1 T chili powder
1 15 oz pumpkin
1 t cumin

Mix together and place in a large sprayed slow cooker.  Cook on low for 4 hours, then turn to high 2 hours before serving.

One hour before serving, stir together the following:
2/3 c whole wheat flour
1/2 c cornmeal
2 t baking powder
2 egg whites
1/4 c fat free milk
1 t canola oil

Batter will be lumpy.  Drop it by the spoonful onto the stew in crockpot.  Cover with lid and allow to cook on high for one hour.

Makes 8 servings.

Baked Corn Chips

My kids now prefer these over store bought tortilla chips.  They are more filling and very crisp!  However - watch them closely while they bake because they go from pleasantly crisp to unpleasantly crunchy within a couple of minutes.

5 or 6   6 inch corn tortillas
cooking spray
sea salt

Cover a cookie sheet with foil and spray it with cooking spray.  Cut the tortillas into wedges (we usually do 6 - 8 wedges per tortilla).  Place the wedges on the foil and spray with cooking spray.  Sprinkle lightly with sea salt.  (Regular salt works too, we just like the flavor of the sea salt).  Bake at 375 for about 10 - 15 minutes.  You want them to just be starting to turn brown on the edges.  We usually plan on 2 tortillas worth of chips per person.

For a sweet treat, use whole wheat tortillas and sprinkle with cinnamon sugar.  These would be awesome with the caramel dip!

Creamy Cinnamon Caramel Fruit Dip

This is one of my absolute favorite new healthy recipes - especially since I am not an apple lover. 

2 8 oz packages fat free cream cheese, softened
2/3 c brown sugar
1 t cinnamon
1/2 c fat free caramel ice cream topping

Mix well with electric mixer until smooth.  This is great with little pieces of bagel, apples, bananas (any fruit really).  We've eaten it on graham crackers instead of frosting.  We absolutely love it.  A serving size is about 2 Tablespoons.

Greek Cucumber Yogurt Sauce

This is a great dressing for gyros or greek anything!

1/2 medium cucumber, peeled, seeded and shredded
1 c fat free plain yogurt
4 green onions, finely chopped
1/2 t minced garlic
1 T olive oil
1 t lemon juice
1/4 t salt

Combine in a small bowl and refrigerate until serving time.  Makes 4 2 T servings.

Barbecue-Stuffed Potatoes

This is just a fun variation to the regular baked potato.

Bake potatoes.

Shredded chicken in barbecue sauce

Reduced fat cheese

Fat free sour cream

Cut the baked potato in half.  Fill with the barbecue chicken.  Sprinkle with cheese and serve with a dollop of sour cream.

Chili Garlic Glaze for Fish

3 T chili sauce
1 t minced garlic
3 medium green onions finely chopped
2 T low sugar orange marmalade
1 t reduced sodium soy sauce

Stir together and brush on fish.  Broil for 5 minutes. Turn over and brush with sauce again.  Broil for 5 minutes longer or until fish flakes easily with a fork.  Brush with sauce once more before serving.

Spinach Fettuccine Alfredo - the LIght version

16 oz uncooked fettuccine
8 oz frozen chopped spinach
1 T light butter or margarine
1/2 t minced garlic
2 oz fat free cream cheese softened
3/4 c reduced sodium chicken broth
3 T flour
3/4 c grated reduced fat Romano or Parmesan cheese
3/4 c fat free half and half
1 t salt
8 slices turkey bacon, cooked crisply and crumbled

Cook fettuccine, drain, reserving 1/2 c of cooking water. Cook spinach as directed on package and squeeze dry. In a nonstick frying pan, combine water, cream cheeese, garlic and butter - cook over medium heat and whisk until smooth.

In a small bowl, stir flour and broth until smooth.  Add flour mixture to skillet, stirring with whisk until blended.  Heat to boiling, cook 2 minutes, stirring constantly until mixture thickens.  Remove from heat and add cheese, half and half, salt and pepper and spinach and stir until smooth.  Toss with noodles and sprinkle with bacon.

Honey Chicken Coleslaw

2 cooked and cubed chicken breasts
1 bag coleslaw mix
1/3 c apple cider vinegar
1 T olive oil
3 T honey
1/2 t ground black pepper
1/4 t kosher salt
1 thinly sliced red bell pepper
1/2 c slivered almonds
1/2 c roasted, non salted sunflower seeds

Combine vinegar, oil, honey, pepper and salt.  Toss other ingredients togethe then drizzle dressing over and toss.