Chicken Crispies

  • 3/4 lb chicken tenderloins
  • 1/3 cup Bisquick Heart Smart® mix
  • 1/4 cup grated reduced-fat Parmesan cheese
  • 1/4 teaspoon salt
  • 1 tsp garlic powder
  • 1/4 teaspoon paprika
  • 2 Tbsp cup fat-free egg product (egg beaters)
  • cooking spray

1. Heat oven to 450°F. Spray cookie sheet with cooking spray.
2. In 1-gallon resealable food-storage plastic bag, stir together Bisquick® mix, cheese, salt and paprika. Dip chicken strips into egg product; place in bag of Bisquick mixture. Seal bag; shake to coat. Place chicken on cookie sheet. Spray with cooking spray.
3. Bake 12 to 14 minutes.

Dip in sauces if desired.

Makes 3 servings

Nutrition
Calories 166
Fat 3.5g
Sat Fat 1g
Cholesterol 65mg
Sodium 735mg
Potassium 79mg
Carbs 12g
Sugars 1g
Protein 25g

Cream Cheese Corn

This is 1/3 of the original recipe. I think it’s originally meant for parties/holidays.

  • 1 can niblets corn
  • 2.33 oz fat free cream cheese (1/3 container)
  • 2.5 tbsp imitation butter (Promise heart smart)
  • Salt & Pepper to taste

1. Heat all ingredients in a saucepan until cream cheese is melted and mixture is heated through.

Makes 3 servings

Nutrition
Calories 98
Fat 2g
Cholesterol 4mg
Sodium 471mg
Carbs 12g
Fiber 2g
Sugars 9g
Protein 5.5g

Outside-In Crockpot Tamale Pie

Ingredients:

  • 1 lb. extra lean ground beef
  • 2/3 cup yellow cornmeal
  • 3/4 cup fat-free chicken broth (I use water + bruillon cube)
  • One 14.5-oz. can diced tomatoes with chiles (rotel
  • 1 tbsp Dried, Minced onion (can use fresh)
  • 1/2 cup canned fiesta corn/mexicorn, drained
  • 1/2 cup canned navy beans, drained
  • 1/2 cup sliced black olives, drained (I left this out)
  • 2 tsp. chili powder
  • 1 tsp. ground cumin
  • Optional toppings: fat-free shredded cheddar cheese, fat-free sour cream, tortilla chips, salsa

Directions:

  1. Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Brown the beef, drain, and place in the crockpot.
  2. In a bowl, combine cornmeal with broth and whisk thoroughly. Let stand for 5 minutes.
  3. Add cornmeal mixture to the crock pot along with all other ingredients. Mix thoroughly.
  4. Cover and cook on high for 3 – 4 hours or on low for 7 – 8 hours.

Makes 4 servings

Nutrition
Calories 257
Fat 4g
Sat Fat 1.5g
Cholesterol 66mg
Sodium 1525mg
Potassium 55mg
Carbs 26g
Fiber 4g
Sugars 1g
Protein 29g

Barbecue Beans & Sausage

  • 1/2 cup prepared barbecue sauce
  • 1/2 cup water
  • 2 tablespoons sugar free ketchup
  • 1 tablespoon brown sugar (no calorie substitute) or splenda
  • 1/8 teaspoon salt
  • Freshly ground pepper to taste
  • minced onion to taste
  • 1/2 cup canned spinach, well drained
  • 8 ounces cooked turkey sausage links (about 2 links), sliced into small pieces
  • 2 15-ounce cans great northern or navy beans, rinsed
  1. Whisk barbecue sauce, water, ketchup, sweetener, salt and pepper in a medium bowl.
  2. Heat skillet sprayed with cooking spray over medium heat. Add sausage and cook, stirring, until beginning to brown. Add minced onion and spinach and cook, stirring occasionally, until warm.
  3. Reduce heat to medium-low; add beans and the sauce mixture to the pan. Gently stir to combine, cover and cook until heated through, about 3-5 minutes.

Makes 4 servings

Nutrition
Calories 240
Fat 4g
Sat Fat 1g
Cholesterol 24mg
Sodium 1431mg
Potassium 475mg
Carbs 37g
Fiber 12g
Sugars 3g
Protein 18g

Gooey Ice Cream Cinnamon Roll Bars

INGREDIENTS

  • 2 tablespoons chopped pecans (I LEFT THIS OUT!)
  • 1 can cinnamon rolls with frosting
  • 2/3 cup fat free, no sugar added, vanilla ice cream
  • 6 tablespoons sugar free, caramel topping
  • 4 tablespoons imitation butter (Promise Heart Smart)

DIRECTIONS

  1. Heat oven to 350°F. Spray 8x12in pan with cooking spray. (Sprinkle pecans evenly in bottom of pan-if using).
  2. Cut each roll in quarters. Arrange rolls pieces evenly in pan (over pecans, if using).
  3. In small microwavable bowl, microwave ice cream, caramel topping, imitation butter and contents of the icing packet uncovered on High 1 to 2 minutes, stirring once, until melted. Stir until smooth; pour over rolls.
  4. Bake 22 to 25 minutes or until biscuits are golden brown and no longer doughy. (I didn’t do this, I left it in the pan: Meanwhile, line cookie sheet with foil. Place foil-lined sheet upside down on loaf pan of rolls; carefully turn over. Leave loaf pan over rolls 1 minute.) Serve warm.

Makes 8 servings

Nutrition
Calories 179
Fat 5g
Sat Fat 1.5g
Sodium 400mg
Potassium 19mg
Carbs 33g
Fiber 2g
Sugars 10g
Protein 2.5g

Chicken Parmesan Potatoes

  • 1 package au gratin potatoes
  • 1 lb chicken tenderloins
  • 2 1/4 cups hot water
  • 1/3 cup soy milk
  • 1 cup broccoli & cauliflower mix (frozen)
  • 1/4 cup fat free grated Parmesan cheese
  1. Preheat oven to 450
  2. Boil chicken for 10 minutes, cool, and shred into small pieces.
  3. Spray a baking dish with cooking spray.
  4. Follow the preparation instructions on the potato box (stopping before placing in the oven).
  5. Add the vegetables and the shredded chicken.
  6. Place dish in the oven for 20 minutes.
  7. Remove and let cool for 5 minutes to thicken sauce.
  8. Top with 1/4 cup parmesan before cutting and serving.

Makes 4 servings.

Nutrition
Calories 233
Fat 2g
Sat Fat 1g
Cholesterol 65mg
Sodium 1190mg
Potassium 375mg
Carbs 31g
Fiber 1.5g
Sugars 2g
Protein 26g

Chicken & Cheese Quesadillas

  • 8 oz chicken tenderloins
  • 6 small corn tortillas
  • 1 tbsp cilantro
  • 1/4 tsp chili powder
  • 1 tbsp minced onion
  • 1/4 teaspoon ground cumin
  • 1/2 cup fat free shredded cheddar cheese (2 ounces)
  • 1/2 small can chopped green chiles, drained
  • Salt, to taste
  • Salsa (any variety), sour cream, guacamole, if desired
  1. Boil the chicken for 10 minutes until cooked through. Cool and flake with a fork.
  2. Heat a griddle to 350 (or you can use a skillet).
  3. Add remaining ingredients (minus the tortillas and the garnishes) to the bowl and stir.
  4. Place 3 tortillas on the hot griddle. Scoop 1/3 of the chicken mixture on each tortilla and cover with remaining 3 tortillas.
  5. Cook a few minutes on each side until heated through and cheese is melted.
  6. Cut into wedges or halves and garnish with salsa, sour cream and/or guacamole.

Makes 3 servings

Nutrition
(W/o extras)
Calories 189
Fat .5g
Cholesterol 38mg
Sodium 552mg
Potassium 124mg
Carbs 22g
Fiber 2g
Sugars 1g
Protein 25g

Chicken Parmesan Bundles

  • 2oz. Fat Free PHILADELPHIA Cream Cheese, softened
  • 1/4 cup canned spinach, well drained
  • 1/4 cup fat free shredded mozzarella cheese
  • 2 1/2 Tbsp. fat free Grated Parmesan Cheese, divided
  • 3/4 lb chicken tenderloins, pounded to 1/4-inch thickness
  • 1/2 eggbeater (2 tbsp)
  • 1/4 cup italian bread crumbs
  • 1/2 cups tomato sauce, canned, heated

  1. HEAT oven to 375ºF.
  2. MIX cream cheese, spinach, mozzarella and 1 1/2 Tbsp. Parmesan until well blended; spread onto chicken breasts. Starting at one short end of each breast, roll up chicken tightly. Secure with wooden toothpicks.
  3. Place egg beater in a shallow dish. Mix remaining 1 tbsp Parmesan and bread crumbs in separate shallow dish. Dip chicken in egg, then roll in crumb mixture. Place, seam-sides down, in 13×9-inch baking dish sprayed with cooking spray.
  4. BAKE 20 min. or until chicken is done (165ºF). Remove and discard toothpicks, if using. Serve topped with tomato sauce and additional parmesan if desired.

Makes 3 servings

Nutrition
Calories 183
Fat 2g
Sat Fat 1g
Cholesterol 70mg
Sodium 756mg
Potassium 65mg
Carbs 12g
Fiber 1g
Sugars 1g
Protein 30g

Chili

  • 1 lb Extra Lean Ground Beef
  • 1 small can tomato paste* (See Edit)
  • Chili seasoning (Can use packaged kind or, I make mine from chili powder, cumin, oregano, salt, garlic powder, and minced onion, all to taste)
  • 1 can navy beans
  • 1 can diced tomatoes
  • Water (to desired thickness)
  1. Brown beef in a skillet, drain.*
  2. Add all ingredients to a crockpot and heat on low for as long as needed. Add water as necessary to reach desired consistency.
  3. OR combine all ingredients in a stovetop pan and heat through. (Adding water as needed)

You can add the beef to the crockpot raw, but it does change the texture a bit. Also makes a good Frito pie or chili dog.

Makes 4 servings

Nutrition
Calories 253
Fat 4g
Sat Fat 1.5g
Cholesterol 65mg
Sodium 1160mg
Potassium 175mg
Carbs 26g
Fiber 9g
Sugars 5g
Protein 31g

*Edit: If you use 1 can of tomato SAUCE (instead of paste), you don’t have to add water, and it brings the total calories to only 235. 🙂 I liked it better.

Chicken Tagine

Note: This recipe takes near 2 hours start to finish! I’ve modified the original recipe to make it healthier.

  • 1 lb chicken tenderloins, cut into 2-inch chunks
  • 2 TBSP All purpose flour
  • 1 TBSP minced onion
  • 1 TBSP Garlic powder
  • 2 TBSP Ginger
  • 1/2 TBSP ground Coriander
  • 1 tsp Cumin ground
  • 3 cups water + 2 bruillon cubes, divided
  • 1 cup dried apricots (I have also used dried apples, and prunes…all work)
  • 1 oz chopped almonds
  • 1/2 cup chopped green olives
  • 3/4 cup couscous (optional) plus 3/4 cup water.
Instructions

  1. Heat a skillet to medium heat.
  2. In small glass bowl, place chicken and add flour. Toss chicken to coat.
  3. Spray skillet w/ cooking spray. Place chicken in pan; brown on all sides. Reduce heat to medium-low; add minced onion, garlic and ginger. Saute about 5 minutes.
  4. Stir in coriander and cumin; saute until aromatic, about 30 seconds. Add 1 cup chicken broth.
  5. Increase heat to high. Boil until liquid has reduced by half.
  6. Stir in remaining 2 cups chicken broth, apricots, almonds and olives. Bring to a simmer; reduce heat to low, cover pot and simmer for 45 minutes.
  7. Prepare couscous by measuring 3/4 cup and placing it in a bowl. Add 3/4 boiling water (microwave works), and cover for 5 minutes. Fluff couscous with a fork.
  8. Serve over couscous.

Makes 4 servings

Nutrition
(w/o couscous)
Calories 225
Fat 8g
Sat Fat 1g
Mono 3g
Cholesterol 66mg
Sodium 1560mg
Potassium 17mg
Carbs 3g
Fiber 3g
Sugars 10
Protein 23g

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