Spinach Chicken Noodle Soup

This is half the original recipe. Feel free to double.

I make this for my sick hubby (or when we’re both sick!) Will make it for sick baby too when he’s born!)

  • 4 cups water + 1 chicken brullion cube
  • 1 TBSP minced onion
  • 10 baby carrots, sliced (or 1 cup)
  • 1 can reduced fat, cream of chicken soup
  • 1/2 can spinach
  • 8 oz chicken tenderloins, cut into bite sized pieces
  • 1 package chicken flavored ramen noodles, with flavor packet
  • 1 tsp salt
  • 1 tsp pepper
  1. Combine first 3 ingredients in a Dutch oven. Bring to a boil; cover, reduce heat, and simmer 15 minutes. (Speed up cook time by parboiling the carrots in the microwave before adding them to the pot, and then skip straight to the next step).
  2. Add cream of chicken soup and remaining ingredients. Bring to a boil; reduce heat, and simmer, uncovered, 15 minutes (until chicken is cooked through and pasta is soft).

Makes 4 servings

Nutrition
Calories 190
Fat 2g
Cholesterol 27mg
Sodium 700mg
Potassium 247mg
Carbs 30g
Fiber 1.5g
Sugars 2g
Protein 15g

Impossibly Easy Crustless Pumpkin Cheesecake

  • 1 can (15 oz) pumpkin (not pumpkin pie mix)
  • 1 package (8 oz) fat free cream cheese, cut into 16 pieces, softened
  • 1/4 teaspoon vanilla
  • 3 egg beaters (3/4 cup_
  • 3/4 cup splenda
  • 1/2 cup Heart Smart Original Bisquick® mix
  • 1 1/2 teaspoons pumpkin pie spice
  • Caramel topping, if desired
  • Pecan halves, if desired
  • Fat Free Cool Whip, if desired

  1. Heat oven to 350°F. Spray 9-inch glass pie plate with cooking spray. (I used spring form, and it worked fine!)
  2. Beat all ingredients except caramel topping, cool whip and pecan halves for 2 minutes, scraping down the sides as necessary. Pour into pie plate.
  3. Bake about 45 minutes or just until puffed and center is dry (do not overbake). Drizzle servings with caramel topping, cool whip or garnish with pecan halves. Store covered in refrigerator.

Makes 6 servings

Nutrition (w/o toppings)
Calories 109
Fat 1g
Cholesterol 6mg
Sodium 391mg
Potassium 11mg
Carbs 15g
Sugars 4g
Protein 10g

Scallops & Cheese Grits

Cheesy and protein packed!

For Grits
  • 1/2 cup quick-cooking grits
  • 1 wedge The Laughing Cow Light Original Swiss cheese, room temperature
  • 1/2 cup shredded fat-free cheddar cheese
  • 1 tbsp. light whipped butter or light buttery spread (I use Promise Heart Smart 5 cals/serving spread)

For Scallops

  • 8 oz. frozen scallops
  • 1 TBSP minced onions
  • 2 slices turkey bacon, cooked and crumbled
  • 1 tbsp. chopped fresh parsley
  • 1 tsp. lemon juice
  • 1 tsp garlic powder
  • Optional: Tabasco sauce

Directions:

  1. In a medium pot, bring 2 cups water to a boil on the stove. Add grits and salt and stir well. Reduce heat to lowest setting. Stirring occasionally, cook until water has been absorbed, about 6 – 7 minutes.
  2. Remove from heat and stir in shredded cheese, cheese wedge, and butter. Cover and set aside until ready to serve.
  3. Bring a large pan sprayed with nonstick spray to medium heat on the stove. Add scallops, onions, parsley, lemon juice, tobasco and garlic. Cook 5-7 minutes, but do not over cook. Remove from heat
  4. Spoon the grits into a bowl, top with scallops and bacon.

Makes 2 servings

Nutrition
Calories 290
Fat 3.5g
Sat Fat .5g
Cholesterol 45mg
Sodium 956mg
Potassium 45mg
Carbs 35g
Fiber 2g
Protein 38g

Ham (or Turkey) & Cheese Meatloaf

  • 1 lb. extra-lean ground beef
  • 10 Reduced Fat Ritz Crackers, crushed
  • 1 TBSP minced onion
  • 1 TBSP parsley
  • 2/3 serving of an egg beater (about 2 TBSP+2tsp)
  • 2/3 cup Fat Free Shredded Cheddar Cheese, divided
  • 5 TBSP Light Original Barbecue Sauce, divided
  • 2 slices Smoked Ham or turkey lunchmeat, cut into pieces
    1. HEAT oven to 375ºF.
    2. PLACE first 5 ingredients in large bowl. Add half of the cheese and 3 TBSP barbecue sauce; mix well. Press half onto bottom of a loaf pan sprayed with cooking spray.
    3. COVER with half the ham, remaining cheese and then remaining ham; top with remaining ground beef mixture. Shape into loaf.
    4. BAKE 1 hour or until done (160ºF), brushing with remaining barbecue sauce after 45 min. Let stand 5 min. before slicing.

Makes 4 servings (could also do 5)

Nutrition
Calories 220
Fat 4g
Sat Fat 1.5g
Cholesterol 73mg
Sodium 705mg
Potassium 65mg
Carbs 8.5g
Sugars 2.5g
Protein 34g

Pumpkin Cheeseball

This is the recipe I learned at my Melting Pot cooking class. I used reduced fat ingredients. I’m really not sure how to calculate servings on this….

  • 20 oz Shredded cheddar cheese (I used 2% since I was preparing for my family and they don’t appreciate fat free anything!)
  • 8 oz goat cheese, softened (I used reduced fat)
  • 8 oz Fat Free Cream cheese, softened
  • 1 swirl pretzel
  • Decorative leaves, optional
  • Assorted crackers for serving
  1. Stir the Goat cheese and cream cheese together until smooth. Add the shredded cheese and stir until globbed together.
  2. Shape mixture into ball to resemble a pumpkin.
  3. Smooth pumpkin’s entire surface with a metal spatula or gloved hands.
  4. Make vertical grooves in the ball using a spoon.
  5. Press pretzel in top into top of cheese ball to resemble pumpkin stem.
  6. Place leaves or vine decor next to the pretzel (optional, purchased at Hobby Lobby).
  7. Place crackers around pumpkin. Refrigerate (up to 2 days) until served. You can wrap it in saran wrap for several days before serving or giving as a gift.

I calculated nutrition based on 20 servings. Cheese only. This thing is HUGE (it’s 36oz of cheese!) so 20 is a generous serving (almost 2 oz!)

Nutrition
Calories 100
Fat 6g
Sat Fat 4g
Cholesterol 22mg
Sodium 305mg
Potassium 20mg
Carbs 1g
Protein 8.5g

Pumpkin Pie Oatmeal

  • 1/4 cup Quaker instant oats, plain
  • 1/3-1/2 cup water (depending how thick you like your oatmeal)
  • 2 TBSP canned pumpkin
  • 1 tsp Pumpkin Pie Spice (or 1/2 TSP nutmeg and 1/2 TSP cinnamon)
  • Splenda to taste
  1. Microwave oatmeal, loosely covered, on med-high power for 1.5 minutes. Allow to cool slightly.
  2. Stir in pumpkin, pumpkin pie spice and splenda.

Makes 1 serving

Nutrition
Calories 85
Fat 2g
Sodium 5mg
Carbs 16g
Fiber 2g
Protein 4g

Pumpkin Pie Shakeology

Mmm.

  • 1 scoop chocolate Shakeology
  • 1 cup water (or almond milk for creamier shake)
  • 1/2 cup canned pumpkin, unsweetened
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • OR 1 tsp Pumpkin Pie Spice instead of the two above ingredients
  • 1 1/2 cup ice

Combine all ingredients in blender and combine until smooth. Makes 1 serving.

Nutrition (w/ water)
Calories 180
Fat 1.5g
Cholesterol 15mg
Sodium 105mg
Carbs 26g
Fiber 3g
Sugars 13g
Protein 19g

McRib Swap

A healthier alternative to the McDonald’s McRib. Cheaper too. (Another Hungry Girl concoction!)

  • 1 Morning Star Honey BBQ Riblet (found in the frozen section near the waffles)
  • 2 Slices Nature’s own 35 calorie Wheat bread (or similar low cal bread)
  • 2 tsp yellow mustard
  • Sandwich pickles
  • (white onions are called for but I hate them! Feel free to add them!)
  1. Prepare riblet according to package instructions. Meanwhile, toast the bread.
  2. Spread mustard on one slice of bread and top with pickles and riblet. Spoon remaining sauce out of package over the riblet. Top with second slice of bread.

Makes 1 serving

A McDonald’s McRib has over 500 calories and 26g of fat. (And that’s before fries and a drink!)

Nutrition
Calories 290
Fat 4g
Sodium 1132mg
Carbs 54g
Fiber 10g
Protein 22g

Cheesy Squash Bake

Another one from Hungry Girl. And YUMMMMM.

  • 3 cups cubed butternut squash (2 medium squash)
  • 1.5 wedges The Laughing Cow cheese, Light Original Swiss, room temperature
  • 2 TBSP minced onions
  • 3 TBSP fat-free liquid egg substitute (like Egg Beaters Original)
  • 1/2 tsp. salt
  • 1/4 tsp. chili powder
  • 1/8 tsp. pepper
  1. Preheat oven to 350 degrees.
  2. Place squash in large microwave-safe bowl with 1/4 cup of water. Cover and microwave for 6 minutes. Uncover and drain water. Cool for a bit.
  3. Place squash and all other ingredients in a food processor. (Make sure squash cubes are not still piping hot.) Pulse until thoroughly mixed (but not liquefied). Remove blender from the base. (I accidentally liquefied, and it was good!!).
  4. Transfer squash mixture to a small casserole dish sprayed with nonstick spray. Place in the oven, and bake for 35 – 40 minutes (until edges begin to brown). Then serve with a spoon as you would mashed potatoes!

Makes 2 servings

Nutrition
Calories 65
Fat 2g
Sat Fat 1g
Cholesterol 7.5mg
Sodium 823mg
Potassium 444mg
Carbs 7g
Fiber 2g
Sugars 4.5g
Protein 6g

Saucy Baked Pork Chops

  • 4 4oz boneless pork chops
  • 1/2 cup KRAFT Light Original Barbecue Sauce
  • 2 Tbsp. sugar free orange marmalade
  • 1 tsp. ground ginger
  • 1 tsp. garlic powder
  1. HEAT oven to 350ºF.
  2. PLACE chops in 8-inch square baking dish.
  3. MIX remaining ingredients; spoon over chops.
  4. BAKE 45 min. or until chops are done (160ºF).

Makes 4 servings

Nutrition
Calories 155
Fat 4.5g
Sat Fat 1.5g
Cholesterol 55mg
Sodium 540mg
Carbs 6.5g
Sugars 3g
Protein 23g

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