Pork Tenderloin with Firecracker marinade

  • 1 lb pork tenderloin
  • 1/4 cup light barbecue sauce
  • 1 splenda
  • 1 tablespoons white wine vinegar
  • 1 tablespoons soy sauce
  • 1 teaspoon red pepper sauce (Louisiana hot sauce or tobasco)
  • 2 tablespoons olive or vegetable oil
  • 1 tablespoon balsamic vinegar
  • Salt, to taste
  • 2 tsp garlic powder
Directions
1. In resealable food-storage plastic bag, mix barbecue sauce, splenda, the white wine vinegar, soy sauce, pepper sauce, balsamic vinegar and garlic. Add pork; turn to coat. Seal bag and refrigerate, turning pork occasionally, at least 2 hours but no longer than 12 hours.
2. Preheat oven to 375.
3. Spray a cooking dish with cooking spray and add the pork and marinade. Bake for 40-45 minutes, occasionally spooning the marinade over pork.
4. Cut pork into slices.

Makes 4 Servings

Nutrition
Calories 125
Fat 4g
Cholesterol 59mg
Sodium 528mg
Potassium 10mg
Carbs 2.5 mg
Sugars 2g
Protein 21g

Chocolate Lava Cake

Let me just say this was SOOOOOOOOOOOOOOOOO good!

Ingredients

For Cake

  • 1 cup moist-style reduce sugar chocolate cake mix (1/4 of an 18.25-oz. box)
  • One 25-calorie packet diet hot cocoa mix
  • 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 1 tbsp. mini semi-sweet chocolate chips
  • 2 tbsp splenda, divided
  • 2 dashes salt

For Filling

  • One-half PREPARED with 1 tbsp splenda added. Jell-O Sugar Free Chocolate Pudding Snack (about 1/4 cup)
  • 1/2 tbsp. mini semi-sweet chocolate chips
  • 1 tsp. fat-free liquid creamer or milk
  • 1/2 tsp. light whipped butter or light buttery spread (I used Promise heart smart spread)

Directions:

  1. Place the chocolate chips for the filling in a glass and set aside.
  2. Pour the creamer in a microwave-safe bowl with the butter, and heat in the microwave for about 15 seconds, until butter has melted and mixture is very hot.
  3. Pour the mixture over the chocolate chips and stir until they have dissolved. Allow to cool for several minutes.
  4. Add the pudding to the mixture and stir well. Spoon the chocolate mixture into four evenly spaced mounds on a plate. Place in the freezer for 25 minutes. (Don’t over-freeze — the mounds could stick to the plate.)
  5. Preheat oven to 350 degrees.
  6. Place chocolate chips for the cake in a mixing bowl along with the contents of the cocoa packet. Add 1/4 cup boiling water and stir until chips and cocoa have dissolved. Add 1/2 cup cold water and stir well.
  7. Add all of the remaining ingredients for the cake (cake mix, egg substitute, Splenda, and salt) to the mixing bowl, and whip batter with a whisk or fork for 2 minutes.
  8. Once the chocolate mounds in the freezer are a little firm, spray four baking ramekins (each about 4 inches in diameter) with nonstick spray. Evenly spoon the cake batter (which will be a little thin, but don’t worry!) into the ramekins.
  9. Remove chocolate mounds from the freezer, and place one in the center of each batter-filled ramekin. Put the ramekins in the oven and bake for 22 minutes. Cakes will look shiny when done.
  10. Carefully remove each ramekin from the oven. You can eat the cake right out of the ramekin (while the center is still gooey!), but make sure to let it cool a little bit, because the ramekin will be hot. Or you can wait until it has cooled completely and plate the cake by running a knife along the edges and flipping it upside down. (Then just pop it in the microwave for about 15 seconds to heat it back up.) Enjoy!

MAKES 4 SERVINGS

Nutrition
Serving Size: 1 individual lava cake
Calories: 166
Fat: 4g
Sodium: 485mg
Carbs: 30g
Fiber: 1g
Sugars: 10g
Protein: 3g

Chicken and Tortellini Soup

Ingredients

  • 6 oz chicken tenderloins
  • 1 tbsp garlic powder
  • 1 serving cheese tortellini
  • 4 cups chicken broth (I use water from boiling chicken plus extra water and chicken bruillion cube)
  • 1 14.5 oz can of diced tomatoes
  • 1 cup canned spinach
  • 1 Tbsp basil
  • 1 small can mushrooms

Directions:

  1. Boil chicken for approx 10 minutes. Drain (reserving water) and shred chicken.
  2. Add chicken broth to chicken.
  3. Add tortillini and cook, boiling per package directions.
  4. Add tomatoes, spinach and basil and cook over medium heat until heated through.

Makes 4 Servings

Nutrition
Calories 132
Fat 2g
Sat Fat 1g
Cholesterol 10mg
Sodium 200mg
Potassium 23mg
Fiber 1g
Sugars 1g
Protein 11g

Chicken Cordon Bleu

Ingredients:
8 oz chicken tenderloins
2 wedges Laughing Cow Light Original Swiss Cheese
2 slices turkey or ham lunchmeat
salt and pepper, to taste

Directions

  1. Preheat oven to 350F.
  2. Flatten chicken to 1/4″ thickness using a meat tenderizer or covering the chicken in wax paper and rolling it with a rolling pin
  3. . Season with salt and pepper.
  4. Spread the cheese on one side of the chicken breast.
  5. Place the ham on top of that.
  6. Roll the chicken, starting from a long side.
  7. Place chicken on cookware seam-side down. Secure with toothpicks if necessary. Bake for 15 mins.

Makes 2 servings

Nutrition:
Calories: 145
Fat: 2.5g
Saturated Fat: 1g
Cholesterol 85mg
Sodium 1190mg
Carbs: 4g
Protein: 28.5g

Avocado "Ice Cream"

  • 1 Avocado (mine was 112 grams)
  • 1 Tub cool whip FREE
  • 3/4 cup splenda
  1. Mix all ingredients by hand or with an hand mixer.
  2. Divide into individual freezer safe containers.
  3. Place in the freezer over night. (Cool whip solidifies into an ice cream like texture when frozen)
  4. Thaw a few minutes before eating.

Makes 4 servings
Nutrition
Calories 138
Fat 4g
Sat Fat .5g
Sodium 33mg
Potassium 134mg
Carbs 21g
Fiber 2g
Protein .5g

Salmon with Tomato Avocado Salsa

  • 3 (4 ounce) fillets salmon, skin removed if you like. I don’t bother!
  • 1 cup chopped fresh tomato
  • 1/2 Hass avocado, chopped
  • 1 garlic clove, crushed (garlic powder)
  • 1 Tbsp balsamic vinegar
  • 1/2 cup Fiesta corn (or any corn)
  • 2 Tbsp minced onions
  • 1 Tbsp cilantro
  • salt and pepper, to taste
  • 1 lime, cut in wedges(optional)

Directions

  1. Preheat oven to 325 degrees.
  2. Combine all ingredients (except salmon fillets and lime) in small bowl and refrigerate for 30 minutes.
  3. Bake salmon for 15-20 minutes, or until cooked thoroughly.
  4. Serve salmon surrounded by the salsa and lime wedges.

Can serve salmon either hot or cool —

Makes 3 Servings

Nutrition
Calories 267
Fat 16g
Sat Fat 3g
Cholesterol 205mg
Sodium 600mg
Potassium 156mg
Carbs 7g
Fiber 2g
Sugars 2g
Protein 25g

Oven Chicken Fried Chicken and Gravy

Chicken

  • 12oz chicken tenderloins
  • 2-3 TBSP Egg beaters
  • 1 1/2 c. crushed corn flakes
  • Seasoning Salt and pepper to taste

Gravy

  • 2 tbsp flour
  • 1 cup soy or skim milk
  • Seasoning salt
  • Chicken seasoning

Directions:

  1. Preheat oven to 350.
  2. Mix salt and pepper into crushed corn flakes. Dip chicken into egg beaters, then coat with crushed corn flakes
  3. Spray non stick skillet with cooking spray, cook chicken fillets over medium heat for about 2 minutes on each side until lightly browned.
  4. Place in baking dish covered in cooking spray and transfer to preheated oven. Cook for 10 – 15 minutes until golden brown and chicken is done.
  5. MEANWHILE prepare the gravy by mixing the flour into the cold milk. Add salt and chicken seasoning. Heat until thickened.

Makes 3 servings

Nutrition
Chicken
Calories 143
Fat 2g
Sat Fat .5g
Cholesterol 61mg
Sodium 300mg
Potassium 132mg
Carbs 9g
Sugar 3g
Protein 17g

Gravy (prepared w/ soy milk)
Calories 33
Fat 1g
Sodium 38mg
Potassium 127mg
Carbs 1g
Sugar 1g
Protein 2g

Honey Balsamic Pork Loin

Ingredients:
1 lb pork tenderloin (I had 18.2 oz)
1/4 tsp garlic salt (garlic powder + salt works)
2 T Fat Free Balsamic Vinaigrette salad dressing
1 T sugar free honey

Directions:
Preheat oven to 420F. Sprinkle meat with garlic salt. Bake for 35-40 min. Meanwhile, combine dressing and honey.
Brush meat with dressing mixture periodically while cooking, brushing meat occasionally with any remaining dressing mixture.

Makes 4 servings.

Nutritional Information:
Calories: 139
Fat: 3.5g
Cholesterol 68mg
Sodium 260mg
Carbs: 4.5g
Protein: 24g

Peanut butter (PB2) and Jelly Bars

**You’re supposed to use vanilla frosting…I was out…i had chocolate! So i used it!

INGREDIENTS
1 pkg Pillsbury Simply Peanut Butter Cookies
1/4 cup PB2 w/ water called for (see note) OR 1/4 cup Peanut Butter
3/4 container (16 oz) creamy ready-to-spread frosting
3 Tbsp sugar free strawberry jelly or seedless raspberry jam

DIRECTIONS
1. Heat oven to 350°F Spray 13×9-inch pan with cooking spray. Break up cookie dough into pan; press evenly in pan.
2. Bake 16-18 minutes or until golden brown. Cool completely, about 30 minutes.
3. In medium bowl, stir PB2 and water until smooth. (Or just stir the peanut butteR) Stir in frosting until well blended. Spread over cooled bars.
4. In small bowl, stir jelly until smooth. Drop jelly by teaspoonfuls over frosting. With tip of knife, swirl jelly for a marbled design.

Makes 15 bars

Nutrition
Calories 182
Fat 9g
Sat Fat 3g
Cholesterol 4mg
Sodium 170mg
Potassium 56mg
Potassium 56mg
Carbs 26g
Fiber 1g
Sugars 17g
Protein 2g

Note* PB2 is powdered peanut butter. It has 85% less fat than peanut butter and 53 calories/2 TBSP prepared w/ water.

Enchilada Lasagna

This is a recipe I’ve been making for a while. I originally got it from a Men’s Health magazine. I’ve made many mods to it over the years according to taste, to lower it in calories, etc. Here’s the original Men’s Health link:

Ingredients

  • 1⁄2 lb extra lean ground beef
  • 3/4 cup Fat free shredded cheddar cheese
  • 1 can rotel (you can use 1 cup diced tomatoes and some chopped jalapenos instead)
  • 1 cup fat free cottage cheese
  • 2 tsp chili powder
  • 2 tsp garlic powder
  • 6 6″ corn tortillas
  • 1/2 cup Taco Bell mild sauce (or canned enchilada sauce)

Directions

  1. Brown the beef in a nonstick skillet. Let it cool, then combine it in a bowl with the cheese, rotel, cottage cheese, chili powder, and garlic powder, stirring well.
  2. Coat an 11″ x 7″ baking dish with cooking spray. Place two tortillas in the dish and top with half of the beef mixture. Layer two more tortillas, then the remaining beef mixture. Place the last two tortillas on top, pour taco sauce over them. You can OPTIONALLY sprinkle with 1/4-1/2 cup shredded cheese cheese, but it changes the nutrition.
  3. Bake at 375°F for 20 minutes.

    Makes 4 servings

Nutrition
Calories 221
Fat 2g
Sat Fat 1g
Cholesterol 39mg
Sodium 610mg
Potassium 125mg
Carbs 21
Fiber 1.5g
Sugars 2g
Protein 28g

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