Savory Bean and Spinach soup

Got this recipe from Fitness magazine’s e-newsletter.

  • 5 1/4 cups water + 3 tsp vegetable broth paste (or 3 14 oz cans of broth)
  • 1 14 oz can tomato sauce
  • 1 15-ounce can Navy beans, drained and rinsed (or use dried)
  • 1/2 cup cooked rice
  • 2 TBSP minced onions
  • 1-2 cups fresh mushrooms
  • 1 teaspoon dried basil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 TBSP garlic powder
  • 8 cups spinach
  1. In a 3-1/2- or 4-quart slow cooker, combine broth, tomato sauce, mushrooms, beans, rice, onion, basil, salt, pepper, and garlic.
  2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
  3. Just before serving, stir in spinach.

Alternative cooking method: add all ingredients except spinach to a pressure cooker (such as InstaPot) and pressure cook for 35 minutes. Vent the pressure and then add spinach.

Makes 5 servings

Nutrition
Calories 119
No fat or cholesterol
Sodium 900mg
Potassium 150mg
Carbs 23g
Fiber 6.5g
Protein 7g

Mud Pie Brownies

Brownies

  • 1 box brownies (I used Pillsbury Fudge Supreme)
  • 1/2 cup egg beaters
  • 1/4 cup canola oil
  • 1/4 cup apple sauce
  • 1/4 cup water

Frosting

  • 1/4 cup Betty Crocker Whipped Chocolate frosting
  • 1/4 cup Cool whip
  • 2 Reduced Fat Oreos, finely crushed
  • 1/2 cup miniature marshmallows
  1. Prepare brownies according to box instructions (I use 1/2 the oil called for and substitute in 1/2 cup apple sauce to make it a little healthier) in a 9×9 pan sprayed with cooking spray. Let cool completely.
  2. Prepare the frosting by mixing all the ingredients in a bowl. Spread evenly over cooled brownies. (Will be chunky)

Makes 16 brownies

Nutrition
Calories 193
Fat 7.5
Sat Fat .5g
Poly Fat 1g
Mono 2g
Sodium 123mg
Potassium 15mg
Carbs 24 g
Sugars 23g
Protein 1.5g

Simply Sweet Meatballs

This is a Hungry Girl recipe.

  • 1 lb Extra lean ground beef
  • 3/4 cup canned crushed tomatoes
  • One 8-oz. can pineapple tidbits packed in juice, drained
  • Spices: salt, black pepper
  1. Preheat oven to 350 degrees. Spray a baking sheet with nonstick spray and set aside.
  2. In a large bowl, combine beef, tomatoes, and pineapple tidbits. Add 1/2 tsp. salt and 1/4 tsp. pepper. Mix thoroughly with your hands. Firmly form mixture into 16 evenly sized balls and place them, evenly spaced, on the baking sheet.
  3. Bake in the oven for 15-20 minutes.

Makes 4 servings (4 meatballs each)

Nutrition
Calories 166
Fat 4g
Sat Fat 1.5g
Cholesterol 65mg
Sodium 100mg
Potassium 75mg
Carbs 8.5g
Fiber .5g
Sugars 5.5g
Protein 24g

Home made stuffing

Kristen’s husband’s stuffing recipe without celery 😉 Next time, I might reduce the liquid ingredients, because mine was not very firm, and I’m assuming it was nixing the celery that made it too moist. OR maybe I could have cooked it longer. I also might add a pound of italian turkey sausage next time 🙂

Ingredients:

  • 1 loaf of low calorie bread (I used natures own, Honey Wheat, 100 calories/3 slices)
  • 1/2 c butter, melted (I used Country Crock margarine)
  • 3.5 cups water with chicken brullion to make chicken broth (or 2 cans broth)
  • onion powder, paprika, poultry seasoning, garlic powder, salt, and pepper to taste

Directions:

  1. Tear or cut the bread into small pieces in a large bowl. Pour in the melted butter and the broth and mix well. Pour into a baking dish and bake at 350, covered, for an hour and a half. Uncover and continue to bake for an additional 15-30 minutes.
  2. Makes 6 servings.

Nutritional Information:
Calories: 202
Fat: 8g
Saturated: 1g
Mono: 2g
Sodium 1670mg
Potassium 6mg
Carbs: 34g
Fiber: 11g
Sugars 4g
Protein: 8g

Sesame/Cashew Chicken

  • 9-10 oz chicken tenderloins
  • 1 small can water chestnuts
  • 1/8 tsp. salt
  • 1/8 tsp. black pepper
  • 2 tbsp fat-free liquid egg substitute (like Egg Beaters Original)
  • 1/4 cup whole-wheat flour, divided
  • 1/4 cup fat-free chicken broth
  • 1 tbsp. cornstarch
  • 2 tbsp. sugar-free pancake syrup
  • 2 tbsp. seasoned rice vinegar
  • 1 tbsp. sugar free ketchup
  • 1/2 tbsp. lite/low-sodium soy sauce
  • 1 tsp garlic powder
  • 1 tsp. sesame seeds or a dash of cashews (I used neither, b/c i don’t like nuts or seeds! But I put cashews on Jeremy’s and he loved it)
  • Optional: crushed red pepper
  • Optional: brown rice
  1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.
  2. Place chicken in a bowl, season with salt and pepper, and cover with egg substitute. Toss to coat and set aside.
  3. Place flour in another bowl. Use a fork to transfer chicken to the flour bowl (little by little), allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat chicken with flour, and then transfer to the baking sheet. Mist with cooking spray.
  4. Bake chicken in the oven until fully cooked, about 10 minutes.
  5. Meanwhile, to make the sauce, combine broth with cornstarch in a small nonstick pot and stir to dissolve. Add syrup, vinegar, ketchup, soy sauce, and garlic. Mix well and bring to medium heat on the stove. Stirring often, cook until thick enough to coat a spoon, 2 – 3 minutes. Set aside.
  6. Microwave water chestnuts for 45 seconds. Place chestnuts and cooked chicken in a bowl, top with sauce, and toss to coat. Sprinkle with sesame seeds or cashews if desired. If you like, add a sprinkle of red pepper flakes. Eat up!

Makes 2 servings

Nutrition (w/o rice, nuts, or seeds)
Calories 207
Fat .5g
Cholesterol 76mg
Sodium 1850mg
Potassium 111mg
Carbs 26mg
Fiber 1.5g
Sugars 1.5g
Protein 28g

Add 1/3 cup brown rice=100 calories.

Strawberry Marshmallow Cream Pie

  • 1 frozen pie pastry crust
  • 2 tubs (8oz each) Fat Free Philly Cream cheese, room temperature
  • 4 servings mini marshmallows (or simplify using marshmallow cream…will change nutrition)
  • 2 cups strawberries, sliced
  • 3 TBSP sugar free strawberry glaze
  • 1 cup splenda
  • Fat Free cool whip for topping, optional.
  1. Cook pie crust in the oven according to package instructions (mine was 12 minutes on 350 in the oven). Allow to cool
  2. Melt the marshmallows in a large bowl in the microwave for about 1.5 minutes. Wisk in the cream cheese with a fork until smooth. Wisk in splenda.
  3. Mix sliced strawberries and glaze together in a separate bowl.
  4. Spoon about 1/3 of the marshmallow mixture into pie crust; 2/3 strawberry mixture, and the remaining 2/3 marshmallow mixture. Top with remaining strawberry mixture.

Makes 6 servings

Nutrition
Calories 248
Fat 7g
Sat Fat 2g
Mono Fat 3g
Cholesterol 12mg
Sodium 655mg
Potassium 107mg
Carbs 32g
Fiber 1.5g
Sugars 16g
Protein 11g

Garlic Chicken with Balsamic Sauce over Cous Cous

  • cooking spray
  • 2 tbsp garlic powder
  • 3/4 lb chicken tenderloins
  • 3 tablespoons balsamic vinegar
  • 3/4 cup chicken broth
  • 3/4 of a 14 ounce canned diced tomatoes
  • 1/2 cup dry cous cous
  1. Add cooking spray to a large saute pan and heat over medium-high heat.
  2. Add the chicken and cook about 4 minutes per side (sprinkling with garlic powder and salt), or until cooked through and juices run clear.
  3. Meanwhile, prepare the cous cous by boiling 1/2 cup water, and pouring it over 1/2 cup dry cous cous. Cover with a plate and let sit for 5 minutes. Fluff with a fork when finished.
  4. When finished, remove the chicken and set aside. Lower heat to medium and add the balsamic vinegar and chicken broth to the pan.
  5. Stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.
  6. Serve over chicken

Makes 3 servings

Nutrition
Calories 220
Fat .5g
Cholesterol 66mg
Sodium 660mg
Potassium 65mg
Carbs 28mg
Fiber 1g
Sugars 1g
Protein 25g

Broiled Tomato Basil Toast

Yum! Tastes like pizza!

  • 2 slices low calorie bread (33-45 calories/slice, it varies), toasted in toaster
  • 1 wedge Laughing Cow light swiss cheese
  • 3-4 slices tomato
  • sprinkle of basil
  • sprinkle of seasoning salt
  1. Preheat broiler to high, and place toast on a baking sheet.
  2. Spread 1/2 wedge of Laughing Cow on each slice of toast. Top with tomato slices, basil, and salt.
  3. Broil on high for 2 minutes.

Makes 1 serving (2 slices)

Nutrition
Caloires 111
Fat 3g
Sat Fat 1g
Cholesterol 10mg
Sodium 840mg
Potassium 100mg
Carbs 20g
Fiber 6g
Sugars 3g
Protein 6g

Sweet Potatoes & Sausage

A unique flavor combination…surprisingly good.

  • 3/4 lb (3 links) Italian Turkey Sausage
  • 2 sweet potatoes (about 5” long)
  • 1 TBSP Zero calorie sweetener (white or brown sugar)
  • 1 tsp cinnamon
  • cooking spray
  1. Preheat the oven to 450.
  2. Bake the sweet potatoes for 1 hour. (You can microwave, but they’re not as tender).
  3. While the potatoes cook, heat a large pan to med-high heat, and coat with cooking spray. Cut the sausage into bite-sized pieces and cook until brown on all sides. Drain.
  4. Cut potatoes open and scrape out the pulp into a bowl. Discard the skins. Sprinkle the cinnamon and sugar in the bowl and mash gently with a fork or spoon until combined. Change oven temp to 350.
  5. Spoon the potatoes in the bottom of a 8×8 or loaf pan. Top with sausage and cook at 350 for 30-35 minutes.

Makes 3 servings.

Nutrition
Calories 230
Fat 8g
Sodium 591
Cholesterol 50
Carbs 21g
Fiber 3
Protein 15g

Spinach & Cream Cheese Tilapia

  • 4 4 oz Tilapia fillets
  • 4 oz fat free cream cheese, softened
  • 1/2 can spinach
  • 1 tsp nutmeg
  • pinch of salt
  • 1/2 Tbsp garlic powder
  • 1/4 cup Panko bread crumbs (or 4 ritz crackers, crushed)
  1. Preheat the oven to 350.
  2. Blend the cream cheese and spinach in a large bowl.
  3. Add the garlic, nutmeg, and salt
  4. Spray a baking dish with non-stick spray
  5. Arrange the fillets on the pan and slice a slit down the fish.
  6. Spoon the cream cheese mixture onto the fish.
  7. Sprinkle Ritz or bread crumbs over fish.
  8. Bake for 25 minutes until fish flakes with a fork.

Makes 4 servings

Nutrition
Calories 145
Fat 1.5g
Sodium 550mg
Potassium 4mg
Carbs 4g
Fiber 2g
Protein 28g

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