Spaghetti Pie

Spaghetti Pie

  • 4oz healthy harvest wheat spaghetti
  • 1/2 lb extra lean ground beef
  • Minced onion
  • 1 jar spaghetti sauce (I make my own sauce with 1 can tomato paste and 1 can diced tomatoes and some spices like garlic, onion powder etc and puree it in a blender)
  • 1 tsp chili powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 egg beaters
  • 1 cup fat free small curd cottage cheese
  • 2 TBSP fat free parmesan cheese (or you can use mozzarella if you like it gooey-er)

1. heat oven to 375. grease pie plate.
2. cook spaghetti according to pkg directions
3. cook beef (while spaghetti is cooking) and minced onion over medium heat. Drain.
4. stir in spaghetti sauce, chili powder, salt and pepper.
5. cook 5-6 mins until heated.
6. drain spaghetti and place in pie plate.
7. puree eggs and cottage cheese in a blender and spread evenly over spaghetti. spoon beef mixture over cottage cheese mixture and sprinkle w/ parmesan (or mozzarella).
8. bake 35-45 minutes or until center is set. let stand 5 mins.

Makes 4 servings

Nutrition
Calories 241
Fat 4g
Sat Fat 1.5g
Cholesterol 35mg
Sodium 671mg
Potassium 80mg
Carbs 29g
Fiber 4g
Sugars 4.5g
Protein 27g

Buffalo Chicken Calzone

Ingredients:

  • 12 oz chicken, cooked and cut into bite sized pieces
  • 8 oz Fat Free Philadelphia Cream Cheese
  • 1/4 tsp onion powder
  • 1 clove garlic
  • 1/2 cup light barbecue sauce
  • 1 tbsp tobasco sauce
  • 2 cans homestyle or buttermilk biscuits, 2 round pizza like crusts

Directions:

  1. Preheat oven to 400F. Combine chicken, onion powder, garlic, cream cheese, barbecue sauce and tobasco sauce in a medium bowl and microwave for 1-2 minutes until warm and melted.
  2. Place 1 round dough on a cookie sheet or cooking stone and spoon the chicken mixture on top. Place the second dough on top and press to seal the edges.
  3. Cook 20 minutes.

Makes 6 servings.

Nutrition
Calories: 260
Fat: 2g
Cholesterol 38mg
Sodium 1265mg
Potassium 316mg
Carbs: 42g
Fiber 2g
Sugars 8g
Protein 20g

Caribbean Pork Stir Fry & Cous cous

Ingredients

  • 2 boneless pork chops cut into 3/4-inch cubes (8oz)
  • 1-2 tablespoon Caribbean-style rub (I made my own from this recipe:)
  • 1 teaspoon splenda
  • 1 teaspoon dried minced onion
  • 1/4 teaspoon salt
  • 1/2 tsp cayenne
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon dried tyme
  • 1/2 cup uncooked couscous
  • 1/4 cup cranberry grape diet Ocean Spray
  • 1/4 cup chicken broth (I use bruillon)
  • 1/2 teaspoon salt
  • 1/3 craisins
  • 2 oranges, peeled and sliced
  • 1 oz chopped almonds
Instructions
1. In plastic bag, shake together the pork cubes and Caribbean spices to evenly coat the pork. Brown in a skillet with cooking spray (you can cover and let it cook through- stirring occasionally). About 10 minutes I’d say?

2. Meanwhile, Mix the juice and chicken broth and microwave on high for 2 minutes
3. in large bowl combine couscous and boiling liquid and 1/2 teaspoon salt; cover and let sit 5 minutes.
4. After 5 minutes, fluff couscous with a fork and stir in craisins, pork, oranges, and almonds.

Makes 3 servings
Nutrition
Calories 305
Total Fat 8g
Sat Fat 1.5g
Cholesterol 40mg
Sodium 970mg
Potassium 136mg
Carbs 38g
Fiber 4g
Sugars 11g
Protein 22g

Goerge Foreman Burgers

  • 1 lb extra lean ground beef
  • 4 whole wheat hamburger buns
  • salt and pepper
  • Seasonings of your choice (eg. garlic powder, onion powder, Mrs. Dash seasonings, etc)
  • 1 Tbsp ketchup, bbq sauce, ranch dressing or other liquid to hold texture.
  • 4 slices fat free cheese if desired.
  • toppings could include: mustard, mayo, ketchup, lettuce, tomato, onions, turkey bacon pickles etc.

  1. Mix all ingredients in a bowl except buns and cheese.
  2. Shape into 4 patties and grill on the George Foreman grill for 5-6 minutes or until done.
  3. Build 4 burgers.

Nutrition (My burger was cheese, lettuce, tomato, mustard, pickles, ketchup)
NOTE: Pic is of Jeremy’s double decker!
Calories 275
Fat 6g
Sat Fat 2.5g
Cholesterol 65mg
Sodium 655mg
Potassium 45mg
Carbs 28g
Fiber 4g
Sugars 2g
Protein 34g

Spaghetti a la Philly

* 1 pound extra lean ground beef
*1 Can diced tomatoes
*1 Can tomato paste
*Garlic, oregano, and basil as desired
(1 jar (24 ounces) Prego Traditional Italian Sauce can be substituted for the tomatoes, paste, and herbs)
* 1/2 package fat free (4 ounces) Philadelphia cream cheese, cut into cubes
* 1/2 package (8 ounces) Harvest Whole Wheat spaghetti, cooked and drained
* Parmesan cheese for topping

Next time I will add mushrooms to my sauce, because I like them!

Directions:

1. Cook the beef in a 12-inch skillet over medium-high heat until well browned, stirring often to separate meat. Pour off any fat.
2. If using home-made sauce, puree the tomatoes, tomato paste, and herbs in a blender to make sauce.
2. Stir the sauce and cream cheese in the skillet with the drained beef. Reduce the heat to low. Cook for 3 minutes or until the cream cheese is melted, stirring often.
3. Spoon spaghetti onto a plate and top with sauce. Toss to coat. Sprinkle with Parmesan cheese.

Makes 4 servings. Nutrition calculated without Parmesan cheese.

Nutrition
Calories 371
Fat 6g
Sat Fat 1.5g
Cholesterol 69mg
Sodium 546mg
Potassium 158mg
Carbs 49g
Fiber 7g
Sugars 2.5g
Protein 36g

Healthy note: I use Whole Wheat pasta because it is lower in calories and rich in fiber! I also make my own spaghetti sauce for a lower calorie, lower fat version. I think it tastes better too!

Chinese "Fried" Rice

  • 1 Bag boil in bag brown rice
  • 2TBSP Egg beaters (or 1/2 egg)
  • 1Tbsp Margarine (optional, I used Promise Heart Smart Spread)
  • Garlic Powder
  • 1 TBSP Soy Sauce
  • Choose: bean sprouts (drained if canned), baby corn, drained, or canned peas & carrots, drained. However much vegetables you like!
  • You can add chicken or shrimp

1. Boil rice in bag for 10 minutes.
2. Scramble egg beater in pan. Add rice.
3. Add margarine and garlic powder and stir until melted (you can leave this out, it’s just for flavor.)
4. Add soy sauce and vegetables, and stir fry until heated.

Makes 2.5 Servings (I make my husband a little bigger serving)
Nutrition
Calories 138
Fat og
Sodium 468mg
Potassium 22mg
Carbs 28g
Fiber 2g
Protein 5.5g

Beef Broccoli Stir Fry

  • 12 oz Beef stew meat
  • 2 TBSP soy sauce
  • 2 Cups frozen Broccoli/Cauliflower mix, thawed in the microwave
  • Garlic powder
  • Ginger
  • minced onions
  • salt
  1. Heat a skillet to medium heat. Spray with cooking spray and stir fry beef until desired cooking temperature.
  2. Add soy sauce, spices, and vegetables. Stir fry until heated through.
  3. Serve over rice if desired.

Makes 3 servings.
Nutrition
Calories 173
Fat 6g
Sat Fat 2.5g
Cholesterol 60mg
Sodium 1442mg
Potassium 139mg
Carbs 4g
Fiber 1.5g
Sugar 1g
Protein 22g

Fondue!

Okay this is going to be a doozey to post. I’m not doing cheese fondue tonight, but I’ll go ahead and post my recipe for it at the bottom. Most of this is serving SUGGESTIONS, but you can dip whatever you want! There are many more sauces out there, these are just the ones I like. Nutrition is near impossible to calculate but I’ll include what I can. All this makes a LOT of batter/sauces…most of which you won’t even use, so don’t freak out at the calorie content!

Note: this is a special occasion (date night). I don’t normally eat like this, NOR do I recommend it on a regular basis!! 😉

Batters:

Basic fondue batter: (I half this)
2 c. flour
2 tsp. baking powder
2 tsp. salt
4 egg beaters
1 c. skim milk
2 tsp. oil

1. Mix all ingredients in bowl until there are no more lumps.
Recipe total calorie (as listed above)=1090 (you’ll be dipping though, and as I said, I half it)

Tempura batter: (I make 2/3 this recipe)
3/4 cup flour
2/3 cup ice water
1 egg beater
1. Mix all ingredients in bowl until there are no more lumps.
Recipe total calorie (as listed above)=330

Sauces

Lemon Teriyaki sauce (I 1/4 this)
1/2 cup Soy Sauce
1/2 tsp Ground Ginger
1/4 cup Splenda
2 tbs Lemon Juice
1. Mix all ingredients.
Total recipe calories: 80

Peanut Sauce (I 1/2 this)

1 c boiling water
5T crunchy peanut butter
2tsp splenda
1 tsp cayenne pepper
1 tsp lemon juice
1 tsp garlic powder
1. Mix all ingredients together. I like it thicker so I eyeball how much water to put in.
Total recipe calories: 450 Honey Mustard (I half)
1/4 cup sugar free honey
1/4 cup mustard
1/4 cup fat free mayonnaise

1. Mix all ingredients together
Total recipe calories: 140

Fondue Directions:

1. Heat oil to 325-350 degrees in a fondue pot.
2. Parboil veggies in the microwae to reduce cooking time if desired.
3. Dip meats and veggies in desired batter and then in fondue pot. Leave in until cooked through.
4. Dip in desired sauces and enjoy

I use: beef, shirmp, chicken, fish for meats and carrots, potatoes, stuffed mushrooms (see below), squash and/or zucchini for veggies.
Sorry calories are hard to calculate here: depends how much oil you use…

For fried mushrooms:

1. Remove stems from mushrooms.
2. Mix 2oz fat free philly cream cheese with garlic powder and other desired spices (get creative) until blended smooth. I also add minced olives.
3. Spread cream cheese in mushroom cap
4. Dip in REGULAR fondue batter
5. Cook in oil.

Basic Chocolate Fondue:

1/2 package (1 cup) Chocolate chips
1/4-1/3 cup skim milk (test until desired consistency is reached)
**Optional add ins: Creamy peanut butter, marshmallows, caramel etc. You can use peanut butter or caramel chips in substitution of 1/2 the chocolate chips.

1. Melt all ingredients in fondue pot. Dip things like: strawberries, bananas, cut up sugar free angel food cake, cookies, cookie dough.

Entire pot of CHOCOLATE total calories (not including add ins): 1142.

Fun recipe: Deep fried snickers: Dip a mini or fun size snickers in regular batter: cook in OIL fondue.



Cheese Fondue: (I half this usually)
This is a mix and match recipe from Kraft.com. I love it!

1/2-3/4 cups chicken broth (or wine)

2 cups grated fat free cheese (whatever flavor floats your boat!)

Choose one: chili powder, cinnamon, dry mustard, nutmeg or italian seasoning. (I like nutmeg)

1 tbsp corn starch

1. Melt all ingredients in a fondue pot (stirring occasionally). Dip things like apples, breads, and/or sausage in cheese.

Entire pot of CHEESE fondue (not including add ins): 387 calories



Soft Serve Banana "ice cream"

I was skeptical of this at first but WOW it was good and easy!

Ingredients:

Frozen Bananas, one per serving
*HINT peal and slice bananas before freezing!
Directions:
  1. Place frozen bananas in the bowl of a food processor.
  2. Pulse several times to break into smaller pieces, then turn on and run for about five minutes, stopping occasionally to scrape down the sides of the bowl. The bananas will start to resemble soft serve in a few minutes.
  3. Transfer to a bowl and place in freezer for about 15 minutes, if you’d like, or serve immediately. (Makes one 1/2 cup serving per banana.)
  4. Top with desired toppings.

It wasn’t sweet enough for me (but it was good!), so next time I’ll add splenda. Jeremy topped his with caramel ice cream topping and whipped cream and it was good, and my friend put chocolate sauce on hers.

Nutrition
Calories: 100
Fat: 0.5g
Carbs: 25g
Protein: 1g

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