Parmesan Chili Chicken legs (and sweet potato fries)

Ingredients:
2 T Fat free Grated Parmesan Cheese
2 tsp chili powder
3 chicken legs (or any chicken)

Directions:

  1. Mix cheese and chili powder.
  2. Place chicken in a bag and shake in cheese/chili mix.
  3. Place chicken on a baking sheet coated with cooking spray.
  4. Bake at 375F for 45 min or until chicken is cooked through. (for legs, less for breasts)

    Makes 3 servings.

Nutritional Information:
Calories: 133
Fat: 5.5g
Saturated Fat: 2g
Cholesterol 80mg
Sodium 260mg
Protein: 21g

Sweet Potato Fries

  • 1 medium sweet potato
  • cinnamon
  • splenda (or sugar)
  • sugar free maple syrup

1. Slice sweet potato into fries. Soak in water 30 minutes.
2. Remove from water and allow to dry COMPLETELY.
3. Place fries on wax paper, spray with cooking spray, sprinkle with cinnamon and place in preheated (375) oven for 40 minutes.
4. Sprinkle w/ splenda/sugar and dip in maple syrup.

Nutrition: (splenda, not including syrup)
makes 2 servings
Calories 68
Sodium 8mg
Potassium 133mg
Carbs 16g
Fiber 2g
Protein 1g

Crispy Chinese Pork Salad

Ingredients

  • 1/2lb pork chops, cubed and cooked
  • 3 slices turkey bacon diced
  • 4 cups torn iceberg lettuce, chopped if desired
  • 1 8-ounce can sliced water chestnuts drained
  • 1/2 cup sliced green onions-Jeremy & I hate onions, so I left this out, but feel free to add
  • 2 tablespoons soy sauce
  • 1 1/3 tablespoons honey
  • 2 tsp Sugar free ketchup
  • 1 teaspoon yellow mustard
  • 1 cup can chow mein crispy noodles

Directions

  1. Prepare Pork however you like to cook pork chops. (I stir fried them in cooking spray in a skillet and seasoned them w/ salt and garlic powder)
  2. In a large skillet, cook bacon just until crisp; drain and set aside.
  3. In a large bowl toss together bacon, pork, lettuce, water chestnuts and green onions.
  4. For dressing, in small bowl stir together soy sauce, honey, ketchup and mustard.
  5. Add dressing and chow mein noodles to salad; tossing lightly to coat.

Makes 3 servings
Nutrition
Calories 252
Fat 7g
Sat Fat 2g
Cholesterol 47g
Sodium 961mg
Potassium 129g
Carbs 28g
Fiber 2g
Sugar 2g
Protein 20g

Creamy Chocolate Bars

I halved this!!!

Ingredients

  • 30 squares Fat Free Graham crackers
  • 2 pkg. (8 oz. each) Fat Free PHILADELPHIA Cream Cheese, softened
  • 3 cups skim milk
  • 3 pkg. (4-serving size each) JELL-O Sugar Free Chocolate Instant Pudding
  • 1 tub (8 oz.) Fat free COOL WHIP Whipped Topping, thawed

Instructions

  1. ARRANGE 15 grahams on bottom of 13×9-inch pan, cutting to fit if necessary.
  2. BEAT cream cheese in bowl with mixer until smooth. Gradually beat in 1 cup milk until blended. Add remaining milk and dry pudding mixes; beat on low speed for 2 minutes. Gently stir in whipped topping.
  3. SPREAD half the pudding mixture in prepared pan. Top with remaining grahams and pudding mixture. Refrigerate for at least 4 hours or overnight.

18 Servings
Nutrition
Calories 139
Fat 1g
Cholesterol 5mg
Sodium 528mg
Potassium 68mg
Carbs 26g
Sugars 7g
Protein 5.5g

Spicy Oven Fried Tilapia

Ingredients

  • 1 tbsp cornmeal
  • 1 tbsp paprika
  • 1/2 tsp dried thyme
  • 1/4 tsp cayenne
  • coars salt and ground pepper
  • 3 4 oz tilapia fillets
Directions

1. Heat oven to 350, spray a baking dish with cooking spray.
2. in a shallow bowl, sitr together cornmeal, paprika, thyme, cayenne, salt and pepper.
3. dredge fillets in cornmeal mixture, turning to coat-shaking off excess.
4. Arrange in dish and spray with cooking spray.
5. Cook 10-12 minutes until opaque and flaky. Serve immediately.

Makes 3 servings
Nutrition
Calories 122
Fat 1g
Sat Fat .5g
Cholesterol 55mg
Sodium 600mg
Potassium 35mg
Carbs 5g
Fiber 1g
Protein 22g

Eggplant & black bean "stew"

Originally vegetarian. I added chicken.

  • Olive oil or cooking spray (I use cooking spray)
  • 1 eggplant peeled and chopped
  • 1 medium Zucchini chopped
  • 1 medium Onion, chopped (i used chopped dried onions)
  • Garlic powder
  • 1 can tomatoes
  • 1 can Black Beans (I only had 1/2 can)
  • 1Tbsp chili powder
  • Salt/Pepper to taste
  1. In a large saucepan, spray cooking spray. Sautee eggplant, zucchini, onion and garlic until almost tender.
  2. Rinse and drain black beans, add to mixure. Add canned tomatoes.
  3. Bring to a simmer for 20 minutes.
  4. Add seasonings and chili powder/pepper.

Makes 3 servings.
Nutrition
Calories 169
Fat 1g
Cholesterol 36mg
Sodium 1178mg
Potassium 453mg
Carbs 25mg
Carbs 6g
Sugars 2g
Fiber 6g
Protein 18g

Black Bean & Corn Mexican Pizza

Originally a vegetarian recipes. I added the beef, because my husband won’t eat it without meat!

  • 1/2 lb extra lean ground beef, browned
  • 3/4 cup canned black beans, rinsed
  • 3/4 cup canned fiesta corn
  • 1 can Pillsbury homestyle or buttermilk biscuits
  • 1/3 cup light barbecue sauce
  • 2oz 2% shredded mozzarella, (or more if you’re Kristen)

  1. Preheat oven to 450
  2. Roll out biscuits on a pizza stone to make crust. Place in prepared oven for 7 minutes, pressing flat after 4 minutes.
  3. Spread BBQ sauce on crust with a spoon. Top with meat, corn, beans, and cheese.
  4. Return to oven for 5-6 mins until cheese is browned.
  5. Cut into slices and serve

Makes 4 servings
My picture is over cooked…I didn’t watch…but it was still good! Just crispy!
Nutrition
Calories 279
Fat 6g
Sat Fat 2g
Cholesterol 38mg
Sodium 1020mg
Potassium 223
Carbs 29g
Fiber 4g
Sugars 7
Protein 21

Sausage N’ Cheese Grits Casserole

Just know this recipe takes 1.5 hours to cook start to finish! But its worth it! It’s very good!

Ingredients

  • 4 cups water
  • 1 tsp salt
  • 1 cup quick cooking grits
  • 1 cup egg beaters (or 4 eggs)
  • 1 lb Italian turkey sausage (4 links), browned
  • 1 cup fat free shredded cheddar cheese
  • 1 cup soy milk
  • 1/4 cup margarine or butter (I used Promise Heart Smart spread)

Directions

  1. Preheat the oven to 350, and spray a 9×13 casserole with cooking spray
  2. Bring the water & salt to a boil in a medium pot.
  3. Add the grits and cooke 4-5 minutes, stirring occasionally. Remove from heat.
  4. Stir a small amount of grits into the egg beaters and then add egg/grit mixture to the pot with the rest of the grits.
  5. Add sausage, cheese, milk and margarine and stir.
  6. Pour mixture into baking dish and bake 1 hour.
  7. **optional** you can add another 1/2 cup shredded cheese on top before putting it in the oven. I omitted this.

I made 6 servings, but it’s probably enough food for 8!
Nutrition
Calories 242
Fat 6g
Sat Fat 2g
Cholesterol 37g
Sodium 923mg
Potassium 93mg
Carbs 22g
Fiber 1g
Protein 23g

Apricot Honey Glazed Chicken

Ingredients

  • 1/3 c sugar free apricot preserves/ jelly
  • 1 tbsp sugar free honey
  • 1 tbsp dijon mustard
  • 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 1 lb Chicken tenderloins (or breasts)


Instructions (can also be grilled)

  1. Heat broiler to high. In small bowl, combine all ingredients except chicken; blend well.
  2. Line a cookie sheet with parchment paper and spray with cooking spray.
  3. Brush marinade on the chicken and broil for 4-6 mins.
  4. Flip chicken and brush the other side. Cook until finished. (depends on the size/thickness of the chicken. Do not over cook, or it will dry out).

Makes 4 servings.
Nutrition
Calories 117
Fat .5g
Cholesterol 65mg
Sodium 494mg
Potassium 68mg
Carbs 14g
Protein 21g

Creamy Shrimp Pasta


Ingredients

* 8 oz Fiber gourmet pasta
* 1/2 cup Fat free Zesty Italian Dressing
* 8 oz Precooked baby shrimp, thawed in water
* 1 can sliced mushrooms (can use fresh)
* 4 ounces PHILADELPHIA fat free Cream Cheese
* 2 tablespoons Grated Parmesan Cheese

Directions

  1. Cook pasta in large saucepan as directed on package.Drain.
  2. Meanwhile, heat dressing in large skillet on medium heat.
  3. Add mushrooms and stir fry until heated.
  4. Add cream cheese cook and stir until cream cheese is completely melted and mixture is well blended. Add shrimp.
  5. Stir in pasta. Serve topped with the Parmesan cheese.

Makes 3 servings
Calculated without Parmesan
Nutrition
Calories 320
Fat 2g
Cholesterol 146mg
Sodium 1475mg
Potassium 241mg
Carbs 27g
Fiber 7g
Sugars 4g
Protein 34g

"Magical" (Chocolate) Peanut Butter Cookies

The EASIEST cookie recipe I’ve ever made! (See below for alternate recipe, equally simple)

Ingredients

  • 1 Cup creamy peanut butter (I use Peanut Butter & Co CHOCOLATE Peanut Butter)
  • 1 Egg beater
  • 1 cup sugar (it doesn’t turn out as well w/ splenda, but you can use it if you want)
  • 1 tsp vanilla extract

Directions:

  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. In a mixing bowl, combine the peanut butter, Splenda, the egg beater, and vanilla, and stir well with a spoon.
  3. Roll the dough into balls the size of walnuts. Place the balls on the prepared baking sheet. With a fork, press a crisscross design on each cookie.
  4. Bake for 12 minutes, remove from the oven. Cool slightly before removing from pan.

(Makes 18 cookies)
Nutrition
Calories 122
Fat 6g
Sat Fat 1g
Sodium 60mg
Carbs 15g
Fiber 1
Sugars 13g
Protein 3g

Design a site like this with WordPress.com
Get started