Southwestern Chicken Salad

Tip: For lunch, I’ve used the same ingredients (minus the tortilla chips) and put them in a pita flat bread. It’s yummy. If you don’t want to cook chicken, put some lunchmeat in it, or eat it vegetarian.

  • 3 cups torn iceberg lettuce
  • 6oz chicken breast tenderloins
  • 3/4 cup Fiesta corn (Mexicorn), drained, liquid reserved
  • 1 tsp each: chili powder, garlic powder, season salt, minced onions (or you can just use 1TBSP taco seasoning)
  • 1/4 cup fat free shredded cheddar cheese blend (1 oz)- or to taste
  • 2/3 oz crushed corn chips (or to taste)
  • 1/4 cup salsa
  • 2 TBSP of one of the following dressings (this is what all I’ve tried, and they’re all good) Fat Free Zesty Italian, Fat Free Ranch, Fat Free Honey Dijon, Fat Free French dressing.
  1. Shred lettuce in a bowl.
  2. In 10-inch nonstick skillet, place chicken and reserved liquid from corn & sprinkle w/ taco seasoning mix (the chili, garlic, onion, and salt).
  3. Cook over medium heat 2 to 3 minutes on each side until thoroughly heated.
  4. Chop the chicken into pieces w/ meat sheers, and arrange chicken mixture over lettuce. Sprinkle with cheese and corn. Drizzle with dressing; top with corn chips. Garnish with salsa.

Makes 2 servings

Nutrition
(Varies depending on salad dressing)
Calories 175
Fat 3g
Sat Fat .5g
Cholesterol 32mg
Sodium 1400mg
Potassium 300mg
Carbs 25g
Fiber 3.5g
Sugars 9g
Protein 16g

Layers of Love Chocolate caramel brownies

  • 3/4 cup all-purpose flour
  • 3/4 cup baking cocoa
  • 1/4 teaspoon salt
  • 1/2 cup (1 stick) margarine, cut in pieces
  • 1 1/2 cup granulated splenda
  • 1/2 cup packed brown sugar (no calorie substitute)
  • 3 egg beaterss, divided
  • 2 teaspoons vanilla extract
  • 1 cup chopped pecans (optional, I omitted)
  • 1/2cup semi-sweet chocolate chips (or you can use white chips)
  • 1/2 cup sugar free caramel ice cream topping
  • 1/2 cup Semi-Sweet Chocolate chips

  1. PREHEAT oven to 350° F. Grease baking pan.
  2. COMBINE flour, cocoa and salt in small bowl.
  3. Beat butter, granulated splenda and brown sugar (no calorie substitute) in large mixer bowl until creamy.
  4. Add 2 egg beaters and stir until blended. Add vanilla extract; mix well.
  5. Gradually beat in flour mixture. Reserve 3/4 cup batter. Spread remaining batter into prepared baking pan.
  6. Sprinkle (nuts and) chocolate or white chips over batter. Drizzle caramel topping over top.
  7. Beat remaining egg and reserved batter in same large bowl until light in color. Stir in semi-sweet chips. Spread evenly over caramel topping.
  8. BAKE for 30 to 35 minutes or until center is set. Cool completely in pan on wire rack. Cut into bars.

Makes 12 servings

Nutrition
Caloires 199
Fat 9g
Sat Fat 5g
Sodium 110mg
Carbs 23g
Fiber 1g
Protein 2.5

Chicken & Dumplings (Simplified)

  • 4 cups water
  • 1 chicken cube
  • 1 can fat free cream of chicken soup
  • 1 can homestyle biscuits
  • 1/2 lb chicken tenderloins
  • black pepper, to taste
  1. Boil water and cook chicken, then remove and flake with a fork.
  2. Return chicken to pot, add soup and milk and return to a boil.
  3. Gradually add cut up biscuits
  4. Reduce heat to a simmer and let simmer for 25 minutes.
  5. Add pepper as desired.

Makes 4 servings

Nutrition
Calories 212
Fat 3g
Sat Fat .5g
Cholesterol 38mg
Sodium 1306mg
Potassium 293mg
Carbs 24g
Fiber 2g
Sugars 5g
Protein 16g

Tuscany Rosemary Chicken & Beans

  • 1/4 cup fat free Italian dressing
  • 3/4 lb chicken tenderloins
  • 2 tbsp water
  • 10 baby carrots, chopped/sliced
  • 1 teaspoon dried rosemary leaves, crushed
  • 3/4 can (19 oz) Navy beans, drained, rinsed

1. In 12-inch skillet, heat dressing over medium-high heat. Cook chicken in dressing 2 to 3 minutes on each side or until lightly browned.
2. Reduce heat to medium-low. Add water, carrots, beans and rosemary to skillet. Cover; simmer about 10 minutes or until carrots are crisp-tender and juice of chicken is clear when center of thickest part is cut (170°F).

Makes 3 servings

Nutrition
Calories 174
Fat .5g
Cholesterol 65mg
Sodium 1040mg
Potassium 335mg
Carbs 22g
Fiber 6.5g
Sugars 1g
Protein 26g

Pumpkin Mousse

Easy and Delicious! (Fat free too!)

  • 1 box (4 serv size) sugar free vanilla instant pudding and pie filling mix
  • 1/4 teaspoon pumpkin pie spice or ground cinnamon
  • 2/3 cup Evaporated fat free milk
  • 1 cup canned pure pumpkin
  • 1 1/2 cups thawed fat-free frozen whipped topping
  1. COMBINE pudding mix and pie spice in medium bowl.
  2. With whisk, add evaporated milk; mix until well blended. Add pumpkin; mix well.
  3. Gently fold whipped topping into pudding mixture.
  4. Spoon into serving dishes. Top with additional whipped topping and pie spice, if desired. Serve immediately or cover and refrigerate.

Makes 3 servings

Nutrition
Calories 164
Sodium 500mg
Potassium 140mg
Carbs 33g
Sugars 10g
Protein 5g

Baked Mac N Cheese

Original recipe was double this! Neither of us thought this was very flavorful.

  • 6 oz uncooked Healthy Harvest elbow pasta
  • 1/4 cup fat-free sour cream
  • 6oz fat-free evaporated milk (1/2 can)
  • 4oz fat free cheddar cheese, shredded
  • 1/2 Tbsp Dijon mustard
  • 1/4 tsp table salt
  • 1/4 tsp black pepper
  • 1/8 tsp ground nutmeg
  • 1 Tbsp dried italian bread crumbs
  • 1Tbsp grated fat free Parmesan cheese

Directions

  1. Preheat oven to 350ºF.
  2. Cook pasta according to package directions without added fat or salt; drain and transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.
  3. Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes; remove from heat and stir in mustard, salt, pepper and nutmeg.
  4. Combine bread crumbs and Parmesan cheese; sprinkle over pasta.
  5. Bake until top is golden, about 20-30 minutes.

Makes 4 servings

  1. Add cheese mixture to pasta; mix well. Transfer to a casserole dish (8×8) sprayed w/ cooking spray.

Nutrition
Calories 237
Fat 2g
Cholesterol 5mg
Sodium 716mg
Potassium 120mg
Carbs 41g
Fiber 4.5g
Sugars 7g
Protein 18.5g

Texas Tater Tot Casserole

  • 1 pound extra lean ground beef
  • 1 tbsp minced onion
  • 1 tbsp garlic powder
  • 1 can condensed Cheddar cheese soup
  • 1/2 can cream of chicken soup
  • 1 can fiesta corn (Mexicorn)
  • 1/2 cup salsa
  • 2 teaspoons chili powder
  • 1/4 teaspoon pepper
  • 5 servings frozen potato nuggets (about 50 pieces)
  • 1/4 cup fat free shredded cheddar cheese

  1. Heat oven to 375°. Cook beef and onion with garlic powder in 12-inch skillet over medium-high heat 8 to 10 minutes, stirring occasionally, until beef is brown; drain.
  2. Stir soup, corn, picante, chili powder and pepper into beef mixture. Spoon into ungreased 2 1/2-quart casserole. Top with frozen potato nuggets.
  3. Bake uncovered 40 minutes. Sprinkle with cheese. Bake 5 to 10 minutes or until bubbly and cheese is melted.

Makes 6 servings

Nutrition
Calories 308
Fat 12g
Sat Fat 3.5g
Cholesterol 48mg
Sodium 1363mg
Potassium 368mg
Carbs 31g
Fiber 3g
Sugars 5g
Protein 21g

Oreo Surprise Brownies

Ingredients

  • 1 pkg. (2-layer size) chocolate devil’s food cake mix, reduced sugar
  • 1 pkg. (8 oz.) Fat Free PHILADELPHIA Cream Cheese, softened
  • 4 egg beaters
  • 1/2 cup applesauce, unsweetened
  • 1/2 cup splenda
  • 6 reduced fat oreos, cut into quarters
  • COOL WHIP Free Whipped Topping, if desired

Instructions

  1. HEAT oven to 350°F.
  2. PREPARE cake batter as directed on package, using applesauce instead of oil.
  3. In a separate bowl, mix cream cheese, egg and sugar until well blended.
  4. SPOON half the cake batter into 24 paper-lined muffin cups. Top each with about 1-1/2 tsp. cream cheese mixture and 1/4 cookie; cover with remaining cake batter.
  5. BAKE 19 to 22 min. or until toothpick inserted in centers comes out clean. Cool 5 min.
  6. FROST with COOL WHIP, if desired. Store in refrigerator.

Makes 24 cupcakes

Nutrition (per cupcake)
Calories 103
Fat 1.5g
Sat Fat .5
Cholesterol 1.5
Sodium 265mg
Potassium 5.5mg
Carbs 21g
Fiber .5g
Sugars 6g
Protein 3g

Pork Chops and Corn Salsa

  • 4 4oz boneless pork chopes
  • 1/2 teaspoon seasoned salt
  • 1 TBSP minced onion
  • 1 1/2 cups fiesta corn
  • 1 can (4.5 oz) Old El Paso® chopped green chiles, (or 1/4 cup sliced jalapenos)
  • 1/4 cup water
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon dried thyme leaves
  • 1 medium tomato, chopped

  1. Heat 12-inch nonstick skillet to medium-high heat. Sprinkle pork chops with seasoned salt. Cook pork 3 to 4 minutes or until brown on both sides. Remove pork from skillet.
  2. Add onion, corn and chiles to skillet. Cook 2 to 3 minutes over medium heat, stirring occasionally, just until mixture is thoroughly heated.
  3. Stir in water, Worcestershire sauce and thyme. Place pork in skillet, pressing into vegetable mixture. Cover; cook 10 to 15 minutes, turning pork and stirring vegetables occasionally, until pork is no longer pink and meat thermometer inserted in center reads 160°F.
  4. 4. Remove pork from skillet. Stir tomato into corn mixture; cook and stir 1 minute. Serve corn mixture with pork.

Makes 4 servings

Nutrition
Calories 167
Fat 5g
Cholesterol 55mg
Sodium 500mg
Carbs 9g
Fiber 2g
Protein 24g

Fish Italiano

INGREDIENTS

  • 1 pound tilapia (or other firm fish) fillets
  • 1 tbsp minced onion
  • 1 tbsp garlic powder
  • 1 (14.5 ounce) can diced tomatoes
  • 1/4 cup sliced green olives
  • green parsley
  • 1/2 cup chicken broth (water + bruillon cube)

DIRECTIONS

  1. Stir in tomatoes, olives, parsley, chicken broth, garlic and minced onions in a large skillet. Simmer for 5 minutes.
  2. Place fillets in sauce. Simmer for about 10-15 more minutes, or until fish turns white.

Makes 4 servings

Nutrition
Calories 120
Fat 2.5g
Sat Fat .5g
Cholesterol 46mg
Sodium 465mg
Potassium 7mg
Carbs 6g
Fiber 2g
Sugars 3.5g
Protein 18g

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