Pork Chops with Dijon Mustard Sauce

  • 4 boneless pork chops (about 4oz each)
  • 1 can cream of mushroom soup (I used cream of chicken)
  • 1 small can sliced mushrooms (about 1 cup) or use fresh
  • 1 TBSP dijon mustard
  • 1 TBSP lemon pepper seasoning
  • 1/2 tsp salt

Directions

  1. Season the pork with the lemon pepper and salt.
  2. Heat a 10-inch skillet over medium-high heat and spray with cooking spray. Add the pork and cook until well browned on both sides.
  3. Mix the remaining ingredients in a bowl to make mushroom dijon sauce.
  4. Add the sauce to the skillet. Reduce the heat to low.
  5. Cover and cook for 10 minutes or until the pork is cooked through.

Makes 4 servings

Nutrition
Calories 166
Fat 5.5g
Sat Fat 2g
Cholesterol 59mg
Sodium 600mg
Potassium 12mg
Carbs 5g
Fiber 1g
Sugars 1g
Protein 25g

Bacon Cheeseburger Pizza

Crust

  • 1 can Homestyle Bicsuits
  • garlic powder
  • seasoning salt
  • cooking spray

Pizza

  • 1/2 cup tomato sauce
  • 3/4 cup fat free shredded cheddar cheese
  • 1/2 lb extra lean ground beef
  • minced onion (i used dried-we hate onions, but you can use fresh)
  • 8 slices center cut bacon
  • 1/2 or so fresh tomatoes, sliced/chopped
  • dill pick slices (I took 2 baby dills and sliced them up)
  1. Preheat oven to 400.
  2. Spray a pizza pan with cooking spray, and then press the biscuits onto the pan, pressing them together to make one big round pizza crust. Mist top of crust with cooking spray and sprinkle with salt and garlic.
  3. Bake for 10 minutes (or until just starting to brown).
  4. Meanwhile, brown hamburger meat with minced onions. Drain and set aside.
  5. Cook bacon (I do it in the microwave) and set aside.
  6. Assemble the pizza as follows: spread tomato sauce on crust, top with shredded cheese, beef, pickles, tomatoes, and bacon.
  7. Bake an additional 10 minutes or until heated through and cheese is melted.
  8. Cut into 8 slices.

Makes 4 servings. 2 slices per serving.

Nutrition
Calories 286
Fat 7g
Sat Fat 2g
Cholesterol 50mg
Sodium 1170mg
Potassium 386mg
Carbs 32g
Fiber 2g
Sugar 5g
Protein 27g

Sauced n Simmered Dijon Chicken

Another Hungry Girl. I used minced onions instead of fresh onions, since Jeremy and I hate onions. Just substitute 1/2 cup chopped fresh onions if you prefer real onions instead of minced onions.

  • 3 tbsp sugar free maple syrup
  • 1 1/2 tbsp dijon mustard
  • 1 1/2 tbsp balsamic vinegar
  • 12 oz chicken tenderloins
  • 1/3 tsp garlic powder
  • 1/3 tsp salt and pepper
  • 1-2 TBSP minced onion
  • optional: cayenne

Sauce

  1. Mix syrup, mustard, vinegar in a bowl. Stir in 3/4 cup water.
  2. Bring a skillet sprayed w/ nonstick cooking spray to a medium-high heat. Add chicken and season w/ garlic powder, salt, and pepper (add cayenne here if using). Add onion and sauce. Cook and stir until chicken is cooked through and onion is soft. (About 7 minutes).

Makes 3 servings

Calories
Nutrition 98
Fat .5g
Cholesterol 65mg
Sodium 1660mg
Potassium 65mg
Carbs 5g
Protein 21g

Fiber One Banana Pumpkin Bread

These are GOOD and high fiber. I doctored up the muffin mix to make it healthier and tastier! This can also be made as breakfast muffins.

  • 1 box Fiber One Banana Nut Muffin Mix (you can also use Apple Cinnamon flavor for Apple Pumpkin bread)
  • 1/2 cup canned pumpkin
  • 1/2 cup water
  • 1/2 cup egg beaters
  • Optional toppings: Reddi Whip Free, Sugar free maple syrup, mini chocolate chips, etc.
  1. Preheat oven to whatever temperature the box tells you for your pan.
  2. Mix all ingredients in a bowl and then pour into a 9×12 cake pan sprayed with cooking spray (or 12 muffin cups)
  3. Bake according to package instructions (mine was 15-18 minutes) or until toothpick inserted in center comes out clean.

Makes 12 servings

Nutrition (Cake only)
Calories 138
Fat 3g
Sat Fat 1g
Sodium 250mg
Potassium 80m
Carbs 28g
Fiber 6g
Sugars 12g
Protein 4g

Chocolate Peanut Butter Mini Cheesecakes

  • 6 reduced-fat Oreo cookies, twisted in two
  • 2 8-ounce packages fat free cream cheese, softened
  • 1/3 cup truvia
  • 2 egg beaters
  • 1/2 teaspoon vanilla
  • 1/2 cup pb2, prepared with water
  • Optional toppings: Fat Free Reddi Whip, Sugar free chocolate frosting, melted chocolate chips. I made a choco-pb cool whip topping with 1 cup cool whip, 1 tbsp unsweetened cocoa powder, and 1 tbsp pb2 and a little truvia. It was good!

Directions
1. Heat oven to 325 degree F. Line twelve 2-1/2-inch muffin cups with foil liners (and spray!). Place 1 of the oreo “halves” in the bottom of each cup. Place one chocolate kiss, point up, in each cup.
2. Beat cream cheese and 1/3 cup truvia in a medium mixing bowl with an electric mixer until smooth. Beat in eggs and vanilla just until blended. Beat in prepared pb2. Carefully spoon/pour about 1/4 cup mixture over kiss in each cup, making sure to keep the kiss centered on bottom of cup (cups will be full). Bake about 25 minutes or until filling is set. Cool for 30 minutes in the pan on a wire rack.
3. Chill 1 hour or until chocolate is set, then top however you desire.

Makes 12 servings.

Nutrition (w/o topping)
Reddi whip adds about 5 calories
Calories 100
Fat 2.5g
Sat Fat 1g
Cholesterol 6mg
Sodium 327mg
Potassium 11mg
Carbs 11.5mg
Fiber 1g
Sugars 6g
Protein 8g

Italian Sausage Burgers

  • 2 links Italian Turkey Sausage
  • 2 TBSP ketchup
  • italian seasoning to taste
  • 2 slices 2% mozzarella cheese
  • lettuce, tomato, other toppings to taste, optional
  • buns, sandwich bread, etc
  1. Remove the casings from the sausages and combine in a bowl with remaining ingredients. Form into 2 patties.
  2. Grill for 3.5-4 minutes on a George Foremann grill (I don’t think this would work on a regular grill because they are soft until they start to cook)
  3. Top with mozzarella cheese slice
  4. Build your burger and enjoy.

Jeremy and I wrapped ours in lettuce and made iceburgers.

Makes 2 servings

Nutrition (patty and cheese only)
Calories 191
Fat 12g
Sodium 716mg
Cholesterol 60mg
Carbs 1g
Protein 19g

Chorizo Stuffed Squash

  • 3 medium squash
  • 6 oz soy chorizo sausage
  • 2 wedges laughing cow cheese (I used Queso Fresco with Chipotle flavor)
  • 1 tsp minced onion
  • 1 tsp garlic powder
  • 1 tsp chili powder
  • 1 tbsp Parsley
  • Salt and Pepper to taste
  1. 1. Brown and crumble chorizo.
  2. Preheat oven to 400 degrees.
  3. Half the squash lengthwise and hollow out centers of squash halves and reserve.
  4. Using small food chopper, finely chop zucchini guts.
  5. Add the all other ingredients and stir.
  6. Spoon into squash halves.
  7. Bake at 400 degrees for approximately 25-30 minutes.

Makes 3 servings

Nutrition
Calories 135
Fat 7.5g
Sat Fat 1.5g
Cholesterol 7mg
Sodium 965mg
Potassium 514mg
Carbs 12g
Fiber 4.5g
Sugars 6g
Protein 9g

Garbanzo Bean and Zucchini Soup

  • 1 can garbanzo beans
  • 1 serving frozen tortellini
  • 1 can zucchini in tomato sauce
  • 3.5 cups chicken broth (I use water plus bouillon)
  • 10 chopped baby carrots (or 1 medium)
  • 1 small can sliced mushrooms
  • minced garlic
  • 1 tsp italian seasoning
  • 1/4 tsp salt
  • 1/4 tsp ground pepper
  • minced onion to taste
  1. Combine all ingredients in a dutch oven and bring to a boil. Simmer until carrots are tender and then serve!

Makes 4 servings.

Nutrition
Calories 180
Fat 3g
Sat Fat .5
Cholesterol 6mg
Sodium 1205mg
Potassium 66mg
Carbs 34g
Fiber 8g
Sugars 3.5g
Protein 9g

Microwave Potato Chips

These were a little more trouble to make than I originally anticipated…but they were good. I’d say definitely let them cool for a while..they crisp more as they cool. I highly recommend using a julian potato cutter ifyou have one, so that you can get the slices the same thickness. Some of mine were better than others (because of the varying level of thickness). I might invest in a Julian fry cutter, because these were good.

  • 1 medium baking potato
  • 1 teaspoon canola oil
  • 1/2 teaspoon salt (feel free to experiment with different spices)
  • Cooking spray
  1. Slice potatoes into 1/8-inch rounds for thicker potato chips. For thinner ones, use a mandolin to cut very thin slices. Toss slices in a medium bowl (I used a gallon sized ziploc bag and shook it) with oil and salt to coat evenly.
  2. Coat a large microwave-proof plate with cooking spray. Arrange some potato slices in a single layer on the plate. Microwave, uncovered, on High until some slices start to brown, 2 to 3 minutes (depending upon potato thickness and microwave power).
  3. Turn slices over (they will be hot, so take care with your fingers) and continue microwaving until they start to crisp and brown around the edges, about 35 seconds for very thin potato slices to 2 to 4 minutes for thicker slices. Check frequently and rearrange slices as needed to prevent scorching. Transfer chips to another plate and allow to cool completely. (They will crisp up more as they cool.)
  4. Repeat process with any remaining slices.

Storage: Store in an airtight container for up to 3 days.

Makes 1 serving

Nutrition
Calories ~140
Fat 5g
Sodium 590mg
Carbs 26g
Fiber 2g
Protein 4g

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