La Bamba Taco Casserole

  • 1 small can rotel
  • Cooking spray
  • 1 pound extra lean ground beef
  • 1 tsp each chili powder, garlic powder, minced onions, and seasoning salt (or use taco seasoning)
  • 1 can fiesta corn (or Mexicorn)
  • 1 cup canned fat-free refried beans
  • 1/4 cup shredded fat free cheddar cheese
  • 1 cup diced tomato, canned

  1. Preheat oven to 375 and spray a rectangular baking dish with cooking spray.
  2. Arrange rotel in a single layer in the bottom of the dish.
  3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add beef, onion, chili powder, salt, and garlic.
  4. Add diced tomatoes; cook 5 minutes or until liquid evaporates, drain.
  5. Spoon beef mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans.
  6. Bake at 375 for 15 minutes.
  7. Garnish with salsa, sour cream, additional cheese, crushed tortilla or chopped lettuce. (Whatever you like!)

Makes 4 servings

Nutrition
Calories 248
Fat 5g
Sat Fat 1.5g
Cholesterol 66mg
sodium 1475mg
Carbs 24g
Fiber 5g
Sugars 6g
Protein 32g

Crockpot Chicken Chow Mein

  • 1lb chicken tenderloins
  • Cooking spray
  • 1.5 cup frozen mixed asian vegetables
  • 1 tbsp minced onion (or use fresh onions if you like!)
  • garlic powder(or use fresh)
  • 1 can (8 oz) sliced water chestnuts, drained
  • 1 cup chicken broth (I use buillon and water)
  • 2 tablespoons soy sauce (reduced sodium)
  • 1/2 teaspoon ginger powder
  • 2 tablespoons cornstarch
  • 3 tablespoons cold water
  • 1 cup (small can) sliced mushrooms (or use fresh)
  • Chow mein noodles, (from a bag)

  1. Remove veins from chicken. Cut chicken into 1-inch pieces. In 10-inch skillet, heat cooking spray over medium-high heat. Cook chicken in oil about 5 minutes, turning once, until brown.
  2. In 3 1/2- to 6-quart slow cooker, place vegetables, onion, garlic and water chestnuts. Add chicken. In small bowl, mix broth, soy sauce and ginger; pour over chicken.
  3. Cover and cook on Low heat setting 6 to 8 hours. (I did high for ~3.5 hours)
  4. 15 minutes before serving: In small bowl, mix cornstarch and water until smooth; stir into chicken mixture. Stir in mushrooms. Increase heat setting to High. Cover and cook 15 minutes. Serve topped w/ 1/4 cup crispy noodles.

Makes 4 servings

Nutrition
Calories 194
Fat 2.5g
Sat Fat .5g
Cholesterol 66mg
Sodium 1100mg
Potassium 152mg
Carbs 21g
Fiber 2g
Sugars 2g
Protein 24g

Pumpkin Waffles

This is a half recipe, and I ate a double serving! (So I ate the entire recipe!) It was more than enough food for 2 people.

  • 1/2 cup flour
  • 1 tsp baking powder
  • 1/4 tsp “No Salt” (or salt)
  • 2 tbsp (1/2 serving) egg beaters
  • 1/4 cup canned pumpkin
  • 1/2 cup soy or almond milk (see tip)
  • dash of cinnamon or pumpkin spice
  • 2 TBSP splenda
  1. Preheat a waffle iron and spray with cooking spray.
  2. Wisk together the dry ingredients first, then add wet ingredients and stir until lumpy. Stir in pumpkin.
  3. Pour onto the waffle iron in an X like pattern. Close the lid and cook for 1 minute. Flip over** and cook for an additional 3-5 minutes (depending how crispy you want them). Turn it back over and cook for another 30 seconds-1 minute. Open the waffle iron and remove your waffles!
  4. I serve with sugar free maple syrup! Add whatever you like.

Makes 2 waffles. This ENTIRE recipe (a lot of food) made ME one big serving because I love a big breakfast on Saturdays. But it can be divided into 2.

Nutrition (entire recipe)
(before syrup. My syrup is 15 calories per 1/4 cup.)
Calories 255
Fat 2g
(No cholesterol)
Sodium 150mg
Potassium 165mg
Carbs 52g
Fiber 2.5g
Sugars 4g
Protein 10.5g

** It has been brought to my attention that not everyone’s waffle iron flips! Don’t worry about flipping, just bake it as usual!

Wonton Soup

From Hungry Girl.

WARNING: This recipe takes FOREVER to cook because of making the wontons. If my husband didn’t enjoy this recipe so much, I’d never make it again!

For Wontons

  • 8 oz extra lean ground beef
  • 1 tbsp low sodium soy sauce
  • 2 tsp. dried minced onion

  • 1/2 tsp. garlic powder

  • 1/8 tsp. black pepper

  • 14 small square wonton wrappers (often stocked near the tofu in the fridge section of the market- I used 7 egg roll wrappers cut in half because they’re the same thing anyway, just bigger)

For Soup

  • 6 cups fat-free chicken broth
 (I used 6 cups water + 2 bruillon cubes)
  • 2 cups frozen asian vegetables
  • 1 can straw mushrooms
  • 1 tsp. ginger

  • 1 tsp. garlic

  • 1/2 cup chopped scallions (optional, i left out)
  1. To make the wonton filling, combine all wonton ingredients except the wrappers in a medium bowl. Mix by hand until evenly combined. Set aside (and, duh, wash your hands).
  2. In a large pot, combine all soup ingredients except scallions. Bring to a boil on the stove. Reduce heat to low and allow soup to simmer for 10 minutes.
  3. Lay three wonton wrappers flat on a clean, dry surface. Scoop a spoonful (about 2 tbsp.) of filling into the center of each wrapper. Moisten all wrapper edges by dabbing with water. Fold into a ravioli/wanton shape. Press firmly on the edges to seal. Set aside, and repeat with remaining wrappers and filling.
  4. (Stir scallions into the simmering soup.) One at a time, carefully add wontons. Make sure they’re submerged, but don’t stir. Simmer for 5 minutes, adjusting temperature if soup begins to boil, until wonton centers are firm. (Don’t worry if the wontons fall apart a little. They’ll still taste delicious!)
  5. Gently remove the wontons and place into 4 bowls (being careful not to break them). Serve the soup over the wontons.

Makes 4 servings

Nutrition
Calories 199
Fat 2.5g
Sat Fat 1g
Cholesterol 40mg
Sodium 1440mg
Potassium 105mg
Carbs 25g
Fiber 2.5g
Sugars 1.5g
Protein 19g


Easy Nachos

  • 4 oz Baked Tortilla chip SCOOPS
  • 1 cup canned fat free refried beans
  • 8 oz extra lean ground beef
  • 1/2 TBSP each: seasoning salt, garlic powder, minced onion, chili powder (or feel free to use taco seasoning)
  • 4 oz Velveeta 2% cheese
  • Toppings if desired: jalapenos, mild sauce, salsa, sour cream, etc.
  1. Preheat the oven to 350.
  2. Cook the beef in a skillet, drain, and then stir in seasonings.
  3. Spread a small amount of refried beans in the bottom of each SCOOP.
  4. Top with a sprinkle of ground beef.
  5. Place a small square of velveeta on top.
  6. Place the Nachos on a cookie sheet and then put it in the oven until cheese is melted. If putting jalapenos on top, put them on top of the cheese and then place them back in the oven for another minute or so.
  7. Top with additional toppings if desired.

Makes 4 servings.

Nutrition (w/o EXTRA toppings)
Calories 285
Fat 8g
Sodium 1381mg
Cholesterol 43mg
Carbs 35g
Fiber 5g
Protein 22g

Pictured: 1 serving!

Pumpkin Apple Cinnamon Muffins (Fiber One)

(Or Pumpkin Banana Nut Muffins)

These are easy, yummy, and a good source of fiber!

  • 1 box Fiber One Apple Cinnamon muffin mix (I’ve also done this recipe with Fiber One Banana Nut Muffin Mix, and actually liked it better!)
  • 2 egg beaters
  • 1/2 cup water
  • 1/2 cup canned pumpkin
  • 1 TBSP apple sauce
  • *Option: Add Cream Cheese Frosting on top, but it’s not necessary!
  1. Preheat oven to 400.
  2. Line a 12 serving muffin pan with muffin cups
  3. Mix all ingredients in a bowl with an electric mixer, scraping down the sides occasionally.
  4. Spoon the mix evenly into the muffin cups and bake for 16 minutes or until a toothpick inserted in the middle comes out clean.
  5. Note: If you use frosting, wait until they are cool to frost and keep them stored in the fridge. I prefer them warm right out of the oven (w/o frosting), and they can be stored room temperature that way.

Makes 12 servings

Nutrition
Calories 139
Fat 2.5g
Sat Fat 1.5g
Sodium 20mg
Potassium 60mg
Carbs 30g
Fiber 5g
Sugars 15g
Protein 3g

Sweetie-Fry Bananas w/ Cream Cheese Frosting (from Hungry Girl)

  • 1 small banana
  • 1/4 cup corn flakes (you will only use about 1/2 of this)
  • 3 TBSP splenda (divided)
  • 1/8 tsp cinnamon
  • dash of salt
  • 1 tbsp fat free cream cheese
  • 2 tbsp fat free cool whip
  1. In a small bowl, combine Cool Whip, 2 tbsp. Splenda, and cream cheese. Stir until smooth. Cover and refrigerate until chilled.
  2. In a food processor or blender (or use a food chopper), combine cereal, cinnamon, salt, and the remaining tablespoon of Splenda, and grind to a breadcrumb-like consistency. Transfer to a bowl and set aside. Cut banana in half widthwise and then lengthwise, so you have four pieces. Spray both sides of each piece with nonstick spray. Roll each piece in the crumb mixture to coat.
  3. Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add banana pieces and cook until outsides are crispy, 3 – 4 minutes per side.
  4. Serve with chilled cream cheese frosting and eat up! (I ate them warm!)

Makes 1 serving

Nutrition
Calories 133
Fat .5g
Cholesterol 2mg
Sodium 120mg
Potassium 400mg
Carbs 31g
Fiber 2.5g
Sugars 13g
Protein 3g

Cream Cheese Poundcake (or White Chocolate)

This recipe can either use 4 oz of fat free cream cheese or 1/2 cup white chocolate chips. The picture and nutrition are for cream cheese. Using white chocolate adds about 30 calories per slice.

  • 1 box Pillsbury Reduced Sugar Classic Yellow Cake Mix
  • 1 Cup skim milk
  • 1/2 cup Promise Health Essentials imitation butter (5 calories/serving) OR No Sugar Added apple sauce (makes it taste sweeter).
  • 4 oz Fat free cream cheese (or 1/2 cup white chocolate chips)
  • 3/4 cup egg beaters
  1. Preheat oven to 350*
  2. Microwave the cream cheese to soften (or microwave the chips until smooth-adding vanilla extract helps blend)
  3. Mix all ingredients in a bowl to make a thick, fluffy batter.
  4. Pour the batter into 3 loaf pans coated with cooking spray.
  5. Cook for approx 36 minutes, or until toothpick inserted in the middle comes out clean.
  6. Let cool COMPLETELY before gently removing from loaf pans.
  7. Let them cool further propped on their side, on top of a towel.

    Makes 3 loaves that can be cut into 5 pieces (although I cut it into 4!)

Makes 15 servings

Nutrition
Calories 148
Fat 3g
Sat Fat 1g
Cholesterol 2mg
Sodium 300mg
Potassium 9mg
Carbs 29g
Fiber 1g
Sugars 8g
Protein 4g

(If you cut it into 12 servings, it’s 180 calories/slice)

Sweet, Spicy & Tangy Chicken Kabobs

Marinde

  • 2 tablespoons brown sugar (calorie free substitute)
  • 2 tablespoons sugar free honey
  • 1 tablespoon lime juice (optional)
  • 1 tablespoon lemon juice
  • 3 tablespoons Diet Ocean Spray (any flavor)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon cayenne pepper (optional)
  • 1/4 cup pineapple juice (reserved from pineapple)
  • 1/4 cup chicken broth (bruillon dissolved in water)
  • 1/4 cup hot pepper sauce (Louisiana Hot Sauce or Tobasco)
  • 3/4 cup reduced-sodium soy sauce

Kabobs

  • 1 (8 ounce) package fresh mushrooms, stems removed
  • 1 small onion, cut into chunks (I left this out)
  • 1 bell pepper, cut into 1 inch pieces
  • 4 skinless, boneless chicken breast halves – cut into 1 inch pieces
  • 1/2 pineapple (I used fresh), chunks
  • 6 wooden skewers, soaked in water

1. Make the marinade by whisking the brown sugar, honey, lime juice, lemon juice, fruit juice, garlic powder, ginger, black pepper, cayenne pepper, pineapple juice, broth, hot pepper sauce, and soy sauce together in a large, non-metallic bowl. Toss the mushrooms, onion, bell pepper, pineapple and chicken in the marinade; cover and refrigerate at least 1 hour.
2. Preheat an outdoor grill for medium heat and lightly oil the grate.
3. On each skewer, thread a piece of chicken, then three of the veggies followed by another piece of chicken, etc. Mix and match the vegetables as you assemble the skewers. Cook on the preheated grill until the chicken is no longer pink in the center and the vegetables are tender, about 10 minutes, basting occasionally w/ leftover marinade if desired.

Makes 3 servings (2 Skewers each)

I had a LOT of left over marinate that was discarded. I adjusted (deducted) the quantities when I was calculating the calories/nutrition facts.

Nutrition
Calories 216
Fat 1g
Cholesterol 87mg
Sodium 2100mg
Potassium 494mg
Carbs 27g
Fiber 2.5g
Sugars 10g
Protein 32g

Sweet & Sour Meatballs

This made too much sauce! I made frozen egg rolls and dipped it in the extra sauce, but you could probably 1/2 or 2/3 the sauce recipe!

Meatballs

  • 1 pound extra lean ground beef
  • 1 egg beater (1/4 cup)
  • minced onion to taste
  • 2/3 cup Panko Japanese bread crumbs
  • salt and pepper to taste

Sauce

  • 1/3 cup white rice vinegar
  • 1/3 cup water
  • 1/2 cup brown sugar (no calorie substitute)
  • 2 tablespoons reduced sugar ketchup (Heinz)
  • 1 TBSP reduced sodium soy sauce
  • 4 teaspoons cornstarch mixed with 8 teaspoons water
  1. Preheat oven to 350.
  2. In a large bowl, combine beef, egg, onion, bread crumbs, salt and pepper. Roll into meatballs about 1 to 1 1/2 inches in size.
  3. Place the meatballs in a baking dish sprayed with cooking spray, and cook for 25 minutes.
  4. In a separate medium bowl, mix together the water, vinegar, ketchup, cornstarch w/ water, brown sugar substitute and soy sauce.
  5. When meatballs are done, place them in a deep skillet. Pour the sauce over the meatballs, and allow sauce to thicken. Continue to heat until the sauce just starts to bubble.
  6. Serve over rice, fried rice (see my recipe here), frozen egg rolls, and/or an asian salad!

Makes 4 servings

Nutrition
Calories 190
Fat 4g
Sat Fat 1.5g
Cholesterol 65mg
Sodium 350mg
Potassium 28mg
Carbs 11g
Fiber .5
Sugars 2g
Protein 27g

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