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
Thursday, March 29, 2012
Wednesday, March 21, 2012
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.
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.
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)
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)
Friday, March 16, 2012
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.
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.
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!
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
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
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
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.
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.
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.
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
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
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.
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
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
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
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
Friday, March 9, 2012
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
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!
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.
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
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
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.
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.
Friday, March 2, 2012
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"
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
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!
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.
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
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.
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.
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