Pan-seared Swai Fish

This was my first time trying Swai…and wow, I’m impressed! I like it better than tilapia, it’s cheaper, and it’s lower calorie. And YUM!!

  • 2 5.3 oz Swai fillets
  • butter flavored cooking spray
  • salt & pepper to taste
  • other seasonings as desired (I used some Mrs. Dash lemon pepper).

1. Heat a pan to med-high heat and spray with butter flavored spray. Spray both sides of Swai with butter spray and sprinkle liberally with Salt and Pepper.
2. Cook, searing on each side, for about 3 minutes per side, or until flaky. You may have to loosen the bottom of the fish periodically so it won’t stick.

Makes 2 servings

Nutrition
Calories 93
Fat 2g
Cholesterol 60mg
Sodium 1350mg
Protein 19g

Crockpot Pork Loin, Potatoes & Carrots

  • 1 1lb pork tenderloin
  • 2 medium baking potatoes (or any variety)
  • 14 baby carrots
  • 2 cups water
  • 1 chicken buillon cube
  • salt & pepper to taste
  1. Trim the pork and place in the crockpot. Cut the potatoes into wedges. Add the potatoes, carrots, water, and buillon cube to the crockpot. Sprinkle w/ salt & pepper.
  2. Cook on high for 5-6 hours or low for longer.
  3. Remove from crockpot and serve with broth if desired. Pork will be flaking it’s so tender!

Makes 3 servings

Nutrition
Calories 230
Fat 4g
Cholesterol 81
Sodium 840mg
Potassium 571
Carbs 21
Fiber 2g
Sugars 2g
Protein 31g

Chocolate Glazed (Raspberry) Sour Cream Cake

  • 1 box reduced sugar chocolate cake mix
  • 1 can Diet Soda (I used Raspberry Diet Rite for a fruit flavor)
  • 3 TBSP Coffee granules, divided
  • 1/4 cup plus 1 TBSP hot water
  • 1/2 tub Betty Crocker Whipped Chocolate Frosting
  • 1 cup Cool Whip Free
  • 2 TBSP Fat Free Sour Cream
  • Fresh strawberries or raspberries for garnish, if desired.

  1. SPRAY 2 (9-inch) round pans; and preheat the oven to 350.

  2. Mix cake mix and diet soda in a large mixing bowl. Stir 2 Tbsp. coffee granules in 1/4 cup hot water and add to bowl; pour into prepared pans. Bake as directed on package. Cool in pans in the refrigerator for 30 minutes. (This is to speed up the process. You can cool on a wrack too.)

  3. DISSOLVE remaining coffee granules in 1 TBSP hot water (I wrapped a coffee filter around the granules so it wouldn’t be grainy). Melt chocolate frosting in the microwave for 45 seconds. Stir in coffee and sour cream until well blended; pour 1/3 cup mixture into medium bowl. Whisk in COOL WHIP.

  4. STACK cake layers on plate, spreading COOL WHIP mixture between layers. Pour remaining warm glaze over cake, allowing excess to drip down side. Top with berries if desired. Refrigerate 30 min. or until glaze firms a little.

Makes 12 servings

Nutrition
Calories 214
Fat 4.5g
Sat Fat 2g
Sodium 381mg
Potassium 56mg
Carbs 45g
Fiber 1g
Sugars 16g
Protein 2g

Oven "fried" tilapia

  • 4 Tilapia fillets (mine were about 2.5 oz each…but they should have been 4! The nutrition will be slightly different with bigger fillets)
  • 1 TBSP flour
  • 1TBSP Corn meal
  • 1 tsp seasoning salt
  • pepper to taste
  1. Preheat the oven to 350 and spray a 8×12 baking dish with cooking spray.
  2. Mix the flour, corn meal, salt and pepper in a shallow bowl. Dredge each fillet in in the mixture (both sides), shaking off excess mixture.
  3. Place in baking dish, spray with cooking spray, and bake for 20 minutes or until crispy and flaky.

Makes 4 servings

Nutrition (for small fillets!)
Calories 84
Fat 1g
Cholesterol 41mg
Sodium 62mg
Sodium 61mg
Carbs 3g
Protein 16g

Chocolate Peanut Butter Rice Krispy Treats

I scaled this recipe down because I was low on ingredients!

  • 2 cups Rice Krispies Cereal
  • 2 Cups miniature marshmallows
  • 2 tsp margarine
  • 1 TBSP Pb2 (powdered peanut butter)
  • 4 TBSP semi sweet chocolate chip
  • Cooking Spray
  1. Melt butter and marshmallows in a large saucepan, stirring to blend, and spray a loaf pan (or 9×9) with cooking spray.
  2. Prepare pb2 with water, and then stir into marshmallow mixture until melted and blended.
  3. Add rice cereal and stir until coated. Transfer to the sprayed pan. With wax paper (sprayed with cooking spray) press the rice cereal mixture down into the pan until packed tight. Remove wax paper and refrigerate until firm.
  4. Melt chocolate chips (sprayed with cooking spray) in the microwave, stirring every 30 second until smooth. Spoon over the rice krispy treats with a rubber scraper, spreading it evenly over the top. Refrigerate for 30 minutes or until firm.

Makes 4 servings

Nutrition
Calories 223
Fat 5g
Sat Fat 3g
Sodium 135mg
Potassium 11mg
Carbs 42g
Sugars 17g
Protein 2.5g

Egg roll (vegetarian)

Okay, I had 3 ingredients at work with which to make lunch:

  • 1 Egg roll wrapper
  • 1 1/2 cups cole slaw mix
  • 1 tbsp soy sauce

So…I experimented:

  1. Stir fry cole slaw mix in cooking spray and soy sauce until wilted.
  2. Place cole slaw in egg roll wrapper and fold according to package instructions (moistening to seal with cooking spray). Mist with cooking spray.
  3. Bake at 425 for 8-10 minutes or until browned.

I kinda over stuffed mine…Not too shabby.

Makes 1 serving. I apologize for the terrible iPhone pic…

Nutrition
Calories 85
Fat 0g
Cholesterol 4mg
Sodium 1437mg
Carbs 20g
Fiber 2g
Protein 4g

Pb2 Swirl Cake

This was mediocre.

Chocolate cake layer:

  • 1 box reduced sugar Pillsbury Devil’s Food cake mix
  • 1/2 cup fat free plain or vanilla yogurt
  • 1 egg beater
  • 1 1/4 cup water

    Pb2 layer: (I could have halved the amount on this layer…it was a LOT)

  • 2 tubs fat free cream cheese
  • 1/2 cup PB2 (powdered peanut butter)
  • 1 egg beater
  • 3/4 cup splenda
  • 1/4 cup almond breeze
  1. Preheat oven to 350
  2. Mix together cake ingredients. Pour batter in a 9 x 12 baking pan misted with cooking spray.
  3. Mix remaining ingredients together and drop by spoonfuls over batter and swirl with a knife to make a swirly design.
  4. Bake @ 350 degrees for 40-45 minutes.

Makes 12 servings

Nutrition
Calories 210
Fat 2.5g
Sat Fat 1g
Cholesterol 6mg
Sodium 645mg
Potassium 17mg
Carbs 40g
Fiber 2g
Sugars 11g
Protein 10g

Note: Pb2 is AWESOME. It’s powdered peanut butter that has had the fat and oils removed. You add water to make peanut butter or cook with it in powdered form like this recipe. Using regular peanut butter in this recipe will increase the calories substantially.

Sloppy Joes (Home made)

  • 1 lb extra lean ground beef
  • 1/2 tbsp onion powder
  • 6 tbsp reduced sugar ketchup
  • 1/2 tbsp yellow mustard
  • 2 Tbsp packed brown sugar (more or less to taste) (I use no calorie substitute, like splenda)
  • 1 tsp Worschestshire Sauce
  • 5 hamburger buns
  1. Brown the ground beef with the onion powder, then drain.
  2. Add remaining ingredients and simmer until heated through.
  3. Serve on buns!

Makes 5 servings

Nutrition (Meat mixture only)
Calories 110
Fat 3g
Sat Fat 1g
Cholesterol 52mg
Sodium 733mg
Carbs 1g
Sugars 1g
Protein 19g

I get regular hamburger buns that are 110 calories a piece, making the entire sandwich 220 calories. Not bad for a sloppy joe! 🙂

Peanut butter & Jelly Milkshake

This was a Hungry Girl recipe, but I added some juice to make it more fluid.

  • 1/2 cup no sugar added vanilla ice cream
  • 5 oz almond breeze, unsweetened, original milk
  • 2 frozen strawberries
  • 2 tsp PB2 (or peanut butter)
  • 1/4 cup Peanut Butter Cap’n Crunch
  • 1/2 cup ice
  • 1 TBSP splenda
  • Optional: Cool whip or redi whip for topping.

Place all the ingredients except for the optional Reddi-wip in a blender. Blend at high speed until thoroughly mixed. Then pour the shake into a glass and, if you like, top it off with the Reddi-wip.

Makes 1 serving

Nutrition
Calories 160
Fat 3.5g
Cholesterol 5mg
Sodium 270mg
Potassium 353mg
Carbs 31g
Fiber 7.5g
Sugars 11g
Protein 7g

Black Bean and Salmon Tostadas

YUMMMMMMMMMMMM!

  • 8 small corn tortillas
  • Cooking Spray
  • 2 5oz canns boneless, skinless wild Alaskan salmon, drained
  • 1 medium avocado, diced
  • 2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
  • 2 cups coleslaw mix (or shredded cabbage)
  • 2 tablespoons cilantro
  • 1 15-ounce can black beans, rinsed
  • 3 tablespoons fat free sour cream
  • 2 tablespoons prepared salsa
  • 1 tbsp minced onions
  • Lime wedges (optional)
  1. Preheat to 375°F.
  2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 10-12 minutes.
  3. Combine salmon, avocado and jalapeños in a bowl.
  4. Combine cabbage, cilantro and the pickling juice in another bowl.
  5. Process black beans, sour cream, salsa and onions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
  6. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Makes 4 servings (2 tostadas each)

Nutrition
Calories 285
Fat 4g
Sat Fat .5g
Cholesterol 40mg
Sodium 745mg
Potassium 169mg
Carbs 40g
Fiber 8g
Sugars 3g
Protein 23g

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