Oven Baked Canola Fries

HEALTHY french fries!

  • 2-4 medium sized baking potatoes
  • 2 tsp canola oil
  • Seasoning Salt
  • Pepper

Directions

  1. Peel (optional) and cut potatoes in fries.
  2. Soak 30 minutes in water
  3. Dry completely. (And I mean completely. I air dry for 30-45 minutes under a vent or ceiling fan)
  4. Tosss in a boll with oil, salt and pepper.
  5. Place on parchment paper and cook 45 minutes at 400.

Makes 3 Servings
Nutrition
Calories 136
Fat 4g
Sodium 240mg
Potassium 704mg
Carbs 27g
Fiber 2.5g
Sugars 4g
Protein 4g

Broiled Tuscan Tilapia

  • 4 4oz Tilapia Fillets (or other firm fish)
  • 1/4 Cup Fat Free parmesan cheese
  • 2 TBSP (fat free) Miracle Whip
  • 2 TBSP Butter or margarine (I use Promise Heart Smart spread)
  • Fresh cut tomatoes
  • Basil to taste
  • Lemon Juice
  • Salt (or “No Salt”) and Pepper

Directions

  1. Preheat broiler on high.
  2. Cover the fillets in lemon juice, then sprinkle with salt and pepper
  3. Broil fish for 8 minutes.
  4. MEANWHILE mix the parmesan, butter and miracle whip in a bowl until a paste forms.
  5. Remove fish from oven and spread the cheese mixture on top of each fillet.
  6. Cover with tomatoes and sprinkle with basil
  7. Broil another 6-7 minutes

Nutrition
Calories 122
Fat 2.5g
Sat Fat 1.5
Cholesterol 55mg
Sodium 100mg
Potassium 12mg
Carbs 1g
Protein 23g

Cream Cheese Frosting OR Dip

  • 8oz Philadelphia Fat Free Cream Cheese, softened
  • 1 Tub Fat Free Cool Whip
  • 3/4 Cup Splenda (1/2 cup if you use real sugar)
  • dash of vanilla extract
  1. Blend all ingredients together in a bowl until smooth.
  2. To serve: Either dip fresh fruit in it or spread it on a cake for a yummy cream cheese frosting.

*You can also mix crushed candy (Reese’s or M&M’s) or Cocoa Powder to make different varieties.

(I calculate 12 servings because that’s usually how many slices of cake I make and it’s a decent size for fruit dip)

Nutrition
Calories 49
Fat 0g
Cholesterol 3mg
Sodium 121mg
Carbs 7g
Sugars .5g
Protein 2.5g

Baked Ziti

Ingredients

  • 7oz Ziti or penne pasta
  • 1/2 lb Extra Lean ground beef
  • Minced Onion
  • Garlic powder
  • 1 medium Zucchini, cut in half lengthwise, sliced 1/4 inch thick
  • 1 Can (8oz) tomato sauce (Basil Oregano flavor works well)
  • 1 can (14.5 oz) Diced tomatoes
  • 1/2 TBSP Oregano
  • Salt & Pepper
  • 2 oz shredded mozzarella cheese

Directions

  1. Heat oven to 375°F. Cook and drain pasta as directed on box.
  2. Meanwhile, spray 8×8-inch baking dish with cooking spray. In 12-inch nonstick skillet, cook beef, onion and garlic over medium heat, stirring frequently, until beef is thoroughly cooked.
  3. Stir zucchini into beef mixture; cook 2 minutes. Stir in tomato sauce, tomatoes, oregano, salt and pepper. Heat to boiling. Add drained pasta; toss to coat. Spread in baking dish.
  4. Cover dish tightly with foil; bake 20 minutes. Remove foil; sprinkle with cheese. Bake uncovered about 5 minutes longer or until cheese is melted.

Makes 4 Servings
Nutrition
Calories 293
Fat 6g
Sat Fat 2g
Poly Fat 1g
Cholesterol 38mg
Sodium 896mg
Potassium 181mg
Carbs 45g
Fiber 6g
Protein 22g

Balsamic Chicken

  • 12 oz chicken tenderloins
  • 2 Cups Broccoli/Cauliflower mix (frozen)
  • 1 can sliced mushrooms (or sautee fresh)
  • 1/2 cup chicken broth (or cube)
  • 2.5 TBSP balsamic vinegar
  • 1/4 tsp dried tyme
  • 1/2 TBSP Garlic powder (or more to taste)
  • Salt & Pepper to taste

Directions:

  1. Coat a 10-inch skillet with nonstick vegetable spray. Heat over medium heat. When hot, add chicken and cook until light brown, about 3 minutes on each side.
  2. Add vinegar, chicken broth, thyme, salt and pepper. Reduce heat, cover and simmer for 15 minutes or until chicken is cooked. Juices will run clear when meat is pierced in its thickest part with a fork. Transfer to serving dish and top chicken with mushrooms, broccoli and pan sauce. Sprinkle with chopped parsley if desired

Makes 3 servings
Nutrition
Calories 125
Fat .5g
Cholesterol 65mg
Sodium 569mg
Potassium 98mg
Carbs 8g
Fiber 2g
Protein 26g

Chocolate Velvet Cheesecake

  • 1 Premade pie crust (Oreo or Graham Cracker)
  • 2 8oz tubs Philly Cream Cheese, softened
  • 1.5 Cups Splenda
  • 2 egg beaters
  • 1/3 cup unsweetened Hershey’s cocoa powder
  • 1 1/2 tsp vanilla
  • 1/2 cup sour cream
  • 2 TBSP Splenda

Directions

  1. PREHEAT oven to 375°F.
  2. Beat cream cheese in medium bowl with electric mixer on medium speed until creamy. Add remaining 1.5 cup splenda, the cocoa and 1 tsp. of the vanilla; mix well. Add egg beaters. Beat on low speed just until blended. Pour mixture over crust. Cover with foil.
  3. BAKE 50 minutes or until cheesecake is puffed and almost set in center. Remove from oven. Mix reserved 2 Tbsp. splenda, the sour cream and remaining 1/2 tsp. vanilla until well blended; spread evenly over cheesecake. Return to oven; bake an additional 10 minutes. Refrigerate 4 hours or overnight. Store leftover cheesecake in refrigerator.

Makes 6 servings.
Nutrition
Calories 235
Fat 7g
Sat Fat 3g
Monosat Fat 3g
Cholesterol 12mg
Sodium 725mg
Carbs 28g
Fiber 1g
Sugars 13g
Protein 14g

French Toast Monte Cristo

Ingredients

  • 1/4 cup egg beaters
  • Dash of cinnamon
  • 2 slices bread (I use 35 calorie slices)
  • Lunchmeat
  • 1 slice FF cheese
  • Cooking Spray
  • Jelly or syrup

Directions

  1. Pour the egg beaters in a large bowl and mix in cinnamon.
  2. Assemble the meat, cheese, and bread in a sandwich. Soak the sandwich in egg mixutre about 1 minute on each side.
  3. Heat a skillet and spray w/ non-stick cooking spray.
  4. Cook until browned on each side (approx 2 mins/side).
  5. Top with jelly or syrup.

Nutrition
Calories 128
Cholesterol 10mg
Sodium 749mg
Fiber 3g
Protein 15g
Carbs 23g

Southwestern Meat Loaf

Ingredients

  • 1lb ground beef
  • 1 cups + 2 TBSP salsa
  • 1oz tortilla chips (about 10-12 chips), crushed
  • 1 cup fiesta corn
  • 1 egg beater
  • salt and pepper to taste
  • Optional: Chili powder to taste
Directions:
  1. Preheat oven to 375
  2. Mix beef, egg, 1 cup salsa, chips, corn, and spices in a bowl.
  3. Place in a loaf pan and pack down.
  4. Cover the top with the remaining salsa
  5. Cook for 1 hour.

Makes 5 Servings

Nutrition
Calories 170
Fat 5g
Sat Fat 1.5g
Cholesterol 52mg
Sodium 464mg
Potassium 170mg
Fiber 1g
Sugar 2g
Protein 20g

Sugar Free Pumpkin Pie

Ingredients

  • 1 c truvia (or other brand calorie free sweetener)
  • 1 1/2 tsp. cinnamon (Or use 3.5 TBSP pumpkin pie spice in place of the next 5 ingredients)
  • 1/2 tsp. cloves
  • 1/2 tsp. allspice
  • 1/2 tsp. nutmeg
  • 1/2 tsp. ginger
  • 1/2 tsp. salt
  • 1/2 cup egg beaters
  • 1 can evaporated milk
  • 1 can pumpkin
  • 1 reduced fat gram cracker crust or pastry crust

Directions:

  1. Preheat the oven to 425 degrees.
  2. Prep the pie shell (if using pastry) according to package instructions.
  3. Mix all the ingredients together in one bowl, poor into crust
  4. Bake at 425 for 15 minutes then reduce to 350 for another 40 minutes.
  5. Stick a toothpick through the top and if it comes out clean or barely anything on it, its done (it’ll solidify more as it cools).
  6. Top with Fat Free Cool Whip if desired.

Nutrition
(Based on pastry shell)
Calories: 175
Fat 4.5g
Sat Fat: 1g
Cholesterol: 2mg
Sodium: 162mg
Potassium: 248mg
Carbs: 27g
Fiber: 6g
Sugars 13g
Protein 6g

Molten Chocolate cakes

*I usually make 1/3 of this recipe for just Jer & me

Ingredients

  • 4 Squares bakers chocolate
  • 1/2 Cup Butter or Margarine (I use Promise Heart Smart imitation butter spread)
  • 1 cup powdered sugar
  • 3/4 cup Egg Beaters
  • 6 TBSP Flour

Directions:

  1. PREHEAT oven to 425°F. Butter six 3-4 oz custard cups or soufflé dishes. Place on baking sheet.
  2. MICROWAVE chocolate and butter in large microwaveable bowl on HIGH 1 min. or until butter is melted. Stir with wire whisk until chocolate is completely melted. Add 1 cup sugar; mix well. Blend in egg beaters. Stir in flour. Pour into prepared custard cups.
  3. BAKE 13 to 14 min. or until sides are firm but centres are still soft. Let stand 1 min. Carefully run small knife around edges of cakes to loosen. Invert cakes onto dessert plates. Sprinkle evenly with 1 tsp. sugar. Serve warm with scoop of Vanilla Ice Cream

    Make Ahead Batter can be prepared ahead of time. Pour into prepared custard cups; cover with plastic wrap. Refrigerate up 24 hours. When ready to serve, bring to room temperature, uncover and bake as directed.


Nutrition
Calories: 216
Fat: 2.5g
Sat Fat: 2g
Sodium: 182mg
Sugars: 25g
Protein: 3g
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