Cream Cheese Potato Soup

Panera Bread copy cat recipes…healthified!

  • 4 cups chicken broth (or water w/ bruillion cube)
  • 4 cups potatoes, peeled and cubed (about 4 medium)
  • 2 TBSP minced onions
  • 1/2 tsp seasoning salt or regular salt
  • 1/4 tsp pepper
  • 1/4 tsp cayenne pepper, (optional)
  • 1 TBSP chives
  • 1-8oz pkg fat free Philly cream cheese, cut into chunks
  • 4 slices turkey bacon, cooked (optional)
  1. Boil potatoes, covered, in broth on medium heat until potatoes are tender.
  2. Smash a few of the potatoes to release their starch for thickening (i pretty much puree it).
  3. Reduce to low heat and add spices, onions, and chives.
  4. Add cream cheese. You can add water to make it less thick if desired.
  5. Heat, stirring frequently, until cheese melts.
  6. Spoon into bowls and garnish with crushed bacon if desired.

Makes 4 servings.

Nutrition (w/o bacon)
Calories 173
Fat 0g
Cholesterol 9.5mg
Potassium 15mg
Carbs 33g
Fiber 4.5g
Protein 6g

Creamy Texas Ranch Chicken

  • 12oz skinless, chicken tenders
  • 1/3 cups fat free Ranch-style salad dressing
  • 2 slices 2% mozzarella cheese

DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C). Spray baking dish with cooking spray.
2. Arrange chicken in the dish. Tear the cheese into pieces and cover chicken pieces. Cover with the dressing. It’s best to place chicken pieces close together so that the cheese and the dressing do not burn on the bottom of the pan.
3. Bake for 20 minutes in the preheated oven until the chicken is no longer pink and juices run clear.

Makes 3 servings

Nutrition
Calories 138
Fat 3g
Sat Fat 2g
Cholesterol 61mg
Sodium 650mg
Potassium 68mg
Carbs 8.5g
Sugars 3g
Protein 20g

Mexican Shepherd’s Pie

  • Ground beef, extra lean, 16 oz
  • 1 can Mexican Fiesta Corn,drained
  • 1 cup canned Diced Tomatoes, with liquid
  • Green Peppers (bell peppers), 2 tbsp (I leave this out)
  • Taco Seasoning Mix, 6 serving (remove)
  • Or make your own with 1tsp each chili powder, garlic powder, onion powder, salt
  • 1 pkg buttermilk just add water cornbread mix
  • 1 small can Green Chili Peppers, canned, (0.5 cup) with liquid
Directions

  1. Preheat oven to 400 degrees
  2. Brown the beef over medium heat. Drain
  3. Mix in the tomatoes, peppers, and corn. Stir in the taco seasoning (or spices) Bring to a boil, reduce heat to low, and continue cooking 5 minutes to thin the liquid.
  4. Meanwhile, mix the cornbread mix and water in a bowl until mixed and thickened. Add 1/2 tsp chili powder for flavor if desired.
  5. Transfer to the 8×12 baking dish covered in cooking spray.
  6. Spread cornbread mixture evenly over the top of meat mixture and bake 20 minutes.

Makes 5 servings

Nutrition
Calories 264
Fat 7g
Sat Fat 2g
Cholesterol 52mg
Sodium 1090mg
Potassium 16mg
Carbs 29mg
Fiber 2g
Sugar 5g
Protein 22g

Chili’s Cheesy Chicken Enchilada Soup (Copy Cat)

  • 1/2 lb chicken tenderloins
  • 2 TBSP minced onion (or use fresh)
  • 1 tbsp garlic powder (or use fresh)
  • 2 cups chicken broth (water + cube)
  • 1 cup water
  • 1/2 cup masa harina
  • 1/2 cup enchilada sauce (I use taco bell mild sauce)
  • 8 ounces Velveeta
  • 1/2 teaspoon salt
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cumin

Garnish (optional)

  • crumbled corn tortilla chips
  • shredded lettuce

  1. Put broth in crock pot and turn on low.
  2. Add onions and garlic to pot.
  3. Combine masa harina with 1 cup of water in a medium bowl and whisk until blended. Add masa mixture to pot with onions, garlic and broth.
  4. Add enchilada sauce, velveeta and spices to pot.
  5. Cut the raw chicken into small, bite-size pieces and add it to the pot. Cook on low for 3-4 hours until thick. (Stirring occasionally)
  6. Serve soup in cups or bowls, and garnish with, crumbled corn tortilla chips, and lettuce.

Makes 4 servings

Nutrition
Calories 221
Fat 9g
Sat Fat 4.5g
Cholesterol 28mg
Sodium 1736mg
Potassium 10mg
Carbs 20g
Fiber 1g
Sugars 6g
Protein 19g

Cheesy Chicken Cups

  • 1 can buttermilk or home style biscuits (10 biscuits)
  • 6 oz chicken tenderloins, cooked & shredded
  • 1 can 99% Fat Free Cream of Chicken Soup
  • 1/2 cup fat free Shredded Cheddar Cheese
  • 2 tsp dried parsley flakes
  • 1/2 tsp. black pepper
Directions:
  1. Preheat oven to 400 degrees.
  2. Place each biscuit into a muffin pan. Press the biscuits into the holes (and up the sides) to form cups.
  3. In a bowl, combine chicken, soup, cheese, parsley, and pepper. Mix well. Spoon evenly into cups.
  4. Bake for 12-15 minutes or until golden brown.

Makes 5 servings (2 chicken cups each)

Nutrition
Calories 176
Fat 2g
Cholesterol 15mg
Sodium 900mg
Carbs 26g
Fiber 2g
Sugars 4g
Protein 16g

Zuppa du jour (Bacon Soup)

  • 6 slices turkey bacon, chopped, microwaved
  • 2 tbsp minced onion (or fresh onion if you like)
  • 2 tbsp garlic powder (or use cloves garlic, minced)
  • 1 cup carrots, chopped small (about 12 baby carrots)
  • 1 cup canned mushrooms, chopped
  • 1 tbsp cayenne (or to taste, will get spicy)
  • salt and pepper to taste
  • 1 tsp ea oregano, basil (or 2tsp italian seasoning)
  • 5 cups chicken stock (low fat, sodium) (I use 5 cups water and 1 bruillon cube)
  • 28 oz can stewed tomatoes (or 2 14 oz cans)
  • 2 oz Healthy Harvest small pasta (penne, elbows, etc)

    Directions:

  1. Heath broth to boiling. Add onions, garlic, carrots, mushrooms and pasta. Cook until pasta is finished (according to box)
  2. Add tomatoes, cayenne, oregano, basil and salt and pepper.
  3. Check for seasoning and adjust if needed.
  4. Stew longer if you want the vegetables more tender.

Makes 4 LARGE servings. Easily makes 5 good sized, or 6 if you’re eating it as a side with something else.

Nutrition
(for 4 servings)
Calories 146
Fat 3g
Cholesterol 16g
Sodium 671mg
Potassium 88mg
Carbs 21g
Fiber 2.5g
Protein 8g

Dulce de Leche Cheesecake

I don’t know why this recipe is “crustless”, but I’m sure you could pour it into a premade graham cracker crust and it’d be great! It was good w/o the crust. It’ll add quite a few calories w/ a crust too, and it’s high enough as is! Your chioce! I might try it again w/ a crust.

  • 3 pkg. (8 oz. each) fat free PHILADELPHIA Cream Cheese, softened
  • 1 cup splenda (originally called for 1/4 cup sugar)
  • 1/2 can (3/4 cup) Mexican caramel spread (dulce de leche)
  • 1/2 cup fat free Sour Cream
  • 3 egg beaters
  • 12 TBSP thawed COOL WHIP FREE Whipped Topping

    Instructions

    1. HEAT oven to 350ºF.
    2. Beat cream cheese and 1 cup splenda in large bowl with mixer until well blended.
    3. Add caramel spread and sour cream; mix well.
    4. Add egg beaters, 1 at a time, mixing on low speed after each just until blended.
    5. Pour into 9-inch springform pan coated in cooking spray.
    6. BAKE 50 to 55 min. or until center is almost set. Refrigerate 4 hours.
    7. Top with Cool Whip and/or fat free caramel ice cream topping.

Makes 6 servings
(GREAT source of protein!)

Nutrition
(w/o toppings)
Calories 233
Fat 2.5g
Sat Fat 2g
Cholesterol 26mg
Sodium 857mg
Carbs 26g
Sugars 22g
Protein 20g

Chicken Parmesan

* 12oz boneless chicken tenderloins
* .5 egg beater (or use 1 egg)
* 1/4 cup italian bread crumbs
* 2 slices 2% mozzarella cheese.
* 1/2 can diced tomatoes
* 1/2 can tomato paste
*garlic, minced onions, italian seasoning
(or use 1 jar (16 oz) spaghetti sauce in place of last 3 ingredients)
* 1tbsp Parmesan cheese

PREPARATION

  1. Place egg beater in 1 bowl.
  2. Place bread crumbs in another bowl.
  3. In a blender, puree diced tomatoes, tomato paste and seasoning to make
  4. Dip the chicken breasts in egg mixture and then in bread crumbs.
  5. In a skillet with a little cooking spray, brown chicken on both sides over medium-high heat.
  6. Set chicken in a baking dish, sprayed with cooking spray.
  7. Tear mozzarella into pieces and put some cheese on each chicken piece.
  8. Pour spaghetti sauce over all.
  9. Sprinkle with Parmesan cheese and bake at 350° for about 15-20 minutes, or until bubbly.
  10. Serve over spaghetti noodles or shirataki!

Makes 3 servings

Nutrition (w/o noodles)
Calories 232
Fat 6.5g
Sat Fat 3g
Cholesterol 50mg
Sodium 850mg
Potassium 118mg
Carbs 16g
Fiber 1.5g
Sugars 3g
Protein 30.5g

Sausage (or Chicken) & Vegetable Cous Cous

Ingredients
  • minced onion (If you like real onions, sautee them in oil and use them.)
  • garlic powder
  • 2 squash (or 1 squash and 1 zucchini, makes it more colorful)
  • 1 cup dry couscous
  • 1 1/2 cups water
  • 4 cherry tomatoes, cut into halves
  • 1.5 links Sausage or 6 oz chicken

Directions
1. Sauté minced onion, garlic and chicken/sausage in a large skillet coated in cooking spray until sausage is browned, then push to sides of pan.
2. Boil veggies in microwave (about 10 minutes).**
3. In the center of the skillet, pour in the couscous. Add the water to the couscous, stirring gently. Top this mixture with tomato wedges; cover pan for 3 minutes.
4. Add a little water and cook longer, if needed. Couscous should be light and fluffy.
5. Season with salt & or butter (i use Promise Heart Smart spread)

Makes 4 servings

Nutrition
Calculated w/ Sausage. Lower calorie if you use chicken!)
Calories 217
Fat 3g
Sat Fat 1g
Cholesterol 18mg
Sodium 655mg
Potassium 169mg
Carbs 34g
Fiber 3g
Sugars 2g
Protein 11g

**I use microwave not only b/c it’s quicker, but also because it’s healthier. The quicker cook time in the microwave keeps the veggies from cooking out too many nutrients.

Seafood Stuffed Tilapia

This is a copycat of Red Lobster’s seafood stuffed Flounder (my fav thing on the menu there) that I found/put together years ago to satisfy my Red Lobster cravings. Now I prefer this to the original due to taste, price, and healthiness!

  • 6 tilapia fillets (approx. 3-4 oz. each), thawed
  • 3 oz fat free Philly cream cheese
  • 3/4 cup imitation crab meat
  • 1.5 oz cooked baby shrimp (frozen kind, thawed)
  • 3/4 cup sliced canned mushrooms, cut fine
  • garlic powder to taste
  1. Preheat oven to 400.
  2. Spray a baking dish and lay 3 tilapia fillets in the pan.
  3. Soften cream cheese, then add crab, shrimp, mushrooms, and garlic. Stir until creamed.
  4. Place 1/3 of the crab mixture on each tilapia fillet.
  5. Cut the remaining tilapia fillets in 1/2 lenghwise (make 6 halves). Place on top of each crab topped fillet in a bowl like fashion (see picture). Secure with toothpicks if necessary. Sprinkle with seasoning salt or lemon juice if desired.
  6. Bake at 400 for 30 minutes.

Makes 3 (BIG) servings.

Nutrition
Calculated w/ about 5oz fish)
Calories 208
Fat 1.5g
Sat Fat .5g
Cholesterol 107mg
Sodium 643mg
Potassium 39mg
Carbs 7.5g
Sugars 4g
Protein 38g

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