Chocolate PB2 (peanut butter) pie

This was really good and I nearly halved the calories with my editions.

  • 20 Nilla Wafers (Reduced Fat)
  • 1-2 TBSP almond milk (or regular milk)
  • 1 package sugar free instant chocolate pudding
  • 1 package sugar free instant vanilla pudding (I didn’t have this, so I used another package of chocolate.  You can never have too much chocolate).
  • 2 cups skim milk, divided
  • 4 oz fat free cream cheese
  • 1/2 cup PB2 (powdered peanut butter) prepared. (I add a little truvia to it for sweetness).  (*see note)
  • 2 cups fat free cool whip, divided
  • Optional: melted chocolate chips, chocolate sundae topping or chocolate sprinkles for topping.
    1. Heat oven to 375ºF.
    2. Mix wafers and milk in a food processor until blended; press onto bottom and up side of 9-inch pie plate. Bake 10 min.; cool. 
    3. Beat chocolate pudding mix and 1 cup milk with whisk 2 min. (Pudding will be thick.) Spread onto bottom of crust. 
    4. Gradually add remaining milk to cream cheese in large bowl with mixer until blended. Add vanilla pudding mix; beat 2 min.  Add PB2 vanilla pudding mixture; beat until blended. Stir in 1 cup COOL WHIP. Spread over chocolate pudding layer to within 1 inch of edge. 
    5. Spoon remaining COOL WHIP onto center of pie.  
    6. Refrigerate 3 hours. package.  

Makes 6 servings

Nutrition (before additional toppings)
Calories 188
Fat 2g
Cholesterol 2mg
Sodium 640mg
Carbs 36g
Fiber 1g
Sugars 7g
Protein 7g

*PB2 can be found at health store and health food aisle at places like Kroger.  It has 45 calories/2 TBSP as opposed to 200 calories/2 TBSP in peanut butter.

To shave 56 calories and five grams of fat off that piece of pie or cheesecake, pulse 10 honey graham cracker sheets (that’s six ounces) into fine crumbs in a food processor. Add two tablespoons of low-fat milk and process for another 30 seconds, or until the crumbs stick when pressed together. Mold the mixture into a nine-inch pie dish and bake at 350° for 10 to 12 minutes

Chicken BLT Avocado Club Egg Rolls (CPK copycat)

This was really tasty!

  • 1 cup chopped bagged broccoli cole slaw
  • 2 wedges The Laughing Cow Light Creamy Swiss cheese
  • 4 oz. cooked and chopped skinless chicken breast
  • 1 slice bacon, cooked and crumbled
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1/8 tsp. each salt and black pepper
  • 4 large square egg roll wrappers (stocked with the refrigerated Asian items in the supermarket)
  • 1/2 cup chopped tomato
  • 2 oz. avocado cut into slices (about 1/2 avocado)

Directions:

  1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
  2. Place broccoli slaw in a medium-large microwave-safe bowl with 1 tbsp. water. Cover and microwave for 1 1/2 minutes, or until slightly softened.
  3. Drain excess water, and pat dry. Add cheese wedges, and stir until thoroughly mixed.
  4. Add chicken, bacon, garlic powder, onion powder, salt, and pepper. Mix well.
  5. Lay an egg roll wrapper flat on a dry surface. Evenly distribute 1/3rd of the chicken mixture (about 1/2 cup) in a row a little below the center of the wrapper. Top mixture with 2 tbsp tomato, followed by avocado slices.
  6. Moisten all four edges of the wrapper by dabbing your fingers in water and going over the edges smoothly. Fold the sides about 1 inch toward the middle, to keep the mixture from falling out. Roll up wrapper around the mixture and continue to the top. Seal with a dab of water.
  7. Place egg roll on the baking sheet, seam side down, and repeat with remaining wrappers and mixture.
  8. Spritz egg rolls with nonstick spray. Bake until golden brown, 25 – 30 minutes.


MAKES 4 SERVINGS

Nutrition
Calories 147
Fat 4
Sat Fat 1g
Cholesterol 26mg
Sodium 670
Potassium 280
Carbs 18g
Fiber 3g
Sugars 2
Protein 11g

Thai Coconut Chicken

  • cooking spray
  • 1 lb chicken breasts or tenderloins, cut into bite-size pieces
  • 1 tsn lime juice
  • 1 tsp ginger
  • 1 tsp garlic powder
  • 1 tsp salt
  • 2 TBSP chopped jalapenos
  • 1 tsp cilantro
  • 1 cup coconut milk (international food aisle)
  • 1 tsp brown sugar no calorie substitute (or 1 tsp stevia/splenda)
  • 1 TBSP soy sauce
  • 1 cup sugar snap pea pods (I didn’t have this, so I used cauliflower.  You could also use frozen asian vegetable mix)
  • 1 medium green bell pepper, cut into 1-inch cubes (left this out)
  • 1 medium tomato, chopped
  • 1 tablespoon chopped fresh basil leaves
  • Hot cooked jasmine or white rice, if desired 
  1. In nonstick wok or 12-inch nonstick skillet, heat cooking spray over high heat. Add chicken; stir-fry 2 to 3 minutes or until chicken is no longer pink in center. Add lime juice, ginger, garlic, jalapenos and cilantro; stir-fry 1 minute.
  2. Pour coconut milk over chicken. Stir in brown sugar substitute, salt, soy sauce, pea pods/veggies and bell pepper. Reduce heat to medium. Simmer uncovered 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender. Stir into tomato.
  3. Spoon into shallow serving bowls; top with basil. Serve with rice.Makes 4 servings

    Nutrition (w/o rice)
    1/3 cup rice adds 100 calories.
    Calories 175
    Fat 7g
    Sat Fat 6g
    Cholesterol 65mg
    Sodium 1070mg
    Potassium 171mg
    Carbs 7g
    Sugars 2g
    Protein 22.5g

Skillet Chicken Parmesan

  • 3/4 cup Heart Smart Bisquick mix
  • 1 teaspoon Italian seasoning
  • 2 tablespoons grated Parmesan cheese
  • 1 eggbeater (1/4 cup)
  • 1 lb chicken tenderloins
  • cooking spray
  • 1 small can tomato sauce (oregano flavored is nice)
  • garlic and salt to taste
  • 1 2-3 slices part skim mozzarella, torn into pieces (optional, I was out and the recipe was fine without it).
  1. In shallow dish or pie plate, mix Bisquick mix, Italian seasoning and Parmesan cheese. In another shallow dish or pie plate, pour egg beater. Coat chicken with Bisquick mixture, then dip into egg beater, and coat again with Bisquick mixture.
  2. In 12-inch nonstick skillet, heat cooking spray over medium heat. Add chicken; cook 4 to 6 minutes, turning once, until golden brown. Cover; cook 8 to 10 minutes longer, turning once, until juice of chicken is clear when center of thickest part is cut. Remove from skillet to plate.
  3. Add tomato sauce and remaining seasonings sauce to skillet. Place chicken on top of sauce. Sprinkle with cheese, if desired. Cover; cook 2 to 3 minutes.

    Makes 4 servings. Pic looks ugly, but I promise it was very good!

Nutrition (without mozzarella on top)
Calories 171
Fat 4g
Sat fat 1g
Monosat fat 1.5g
Cholesterol 59mg
Sodium 506mg
Potassium 107mg
Carbs 12g
Fiber .5g
Sugars 2g
Protein 24g

Deep Dish Pizza Casserole

  • 1/2 lb extra lean ground beef
  • 1/2 lb Italian turkey sausage sausage
  • minced onions (or use real onions)
  • 1/2 cup flour
  • 1/2 cup mushrooms
  • 1 8oz can tomato sauce
  • 1/4 cup reduced fat Parmesan cheese
  • 1 cup fat free shredded cheddar or mozzarella cheese
  • 1/2 tsp salt
  • dash black pepper
  • 1/2 cup unsweetened almond milk
  • 1/4 cup egg beaters
  • 1 tsp garlic salt
  • 1 tsp oregano
  • 1 tsp basil

  1. Preheat oven to 350. 
  2. Brown hamburger, sausage, onion, and mushrooms. Drain well. 
  3. Add garlic salt and oregano, salt, pepper, and basil. 
  4. Add pizza sauce. Stir well. 
  5. Spray an 8×8 inch pan with cooking spray. 
  6.  Sprinkle shredded cheese over bottom of it. Spread meat mixture over the cheese. 
  7.  In mixing bowl, add eggs, milk, flour, and more garlic salt. Pour over meat in pan.
  8. Sprinkle parmesan cheese over batter.
  9.  Bake 35 minutes. 

Makes 4 servings (pardon my ghetto paper plates!  I’m a busy mom!)

Nutrition
Calories 231
Fat 8g
Sat Fat 3g
Cholesterol 58mg
Sodium 1900mg
Potassium 132mg
Carbs 14.5g
Fiber 1.5g
Sugars 2g
Portein 25g

Oven Fried Fish Sticks

  • 1 lb tilapia (or other fish.  You can use swai or cod), cut into strips
  • 1 cup of corn flakes
  • 1 tbsp Louisiana style fish fry (or just use seasoned corn meal)
  • salt & pepper to taste
  1.  Preheat the oven to 450.
  2. Crush the cornflakes in a food processor or a magic bullet (or just do it by hand).
  3. place the corn flakes, fish fry, salt and pepper in a bowl and stir to mix.
  4. Spray a cookie sheet with cooking spray.  Dip the fish pieces in the breading mixture and pat the breading onto the fish nice and thick (you still won’t use it all), and place the fish on the cookie sheet.
  5. Spray the fish again with cooking spray, and bake for 15 minutes.

Makes 4 servings

Nutrition
Calories 128
Fat 2.5
Sat Fat 1g
Cholesterol 40mg
Sodium  166mg
Potassium 11mg
Carb 7g
Sugar 1g
Protein 20.5

Mexican Corn Shepherd’s Pie

  • 1lb extra lean ground beef
  • 1 can Fiesta Corn (or Mexicorn), drained
  • 1 can cream style corn
  • 1 pouch instant mashed potatoes flakes 
  • 2 cups water
  • 1 TBSP minced onion
  • Home made taco seasoning: 1 TBSP each chili powder, garlic powder and 1 tsp seasoning salt.
  1. Preheat the oven to 350.
  2. Brown the beef and minced onion in a skillet sprayed with cooking spray.
  3. Meanwhile, microwave 2 cups of water until boiling.  Pour the mashed potato flakes and the boiling water in a bowl and stir.  Return to the microwave for 3-4 minutes.
  4. Drain the beef and return to the pan.  Stir in the taco seasoning spices.  Add the fiesta corn and the cream style corn and stir.  
  5. Spray a rectangular cooking pan with cooking spray.  Pour in the meat mixture.
  6. Scoop the mashed potatoes on top of the meat mixutre and smooth with a spoon or spatula.
  7. Bake 12-15 minutes or until bubbling, then broil for 3 minutes to brown.

Makes 5 servings

Nutrition
Calories 245
Fat 5g
Sat Fat 1.5g
Cholesterol 56mg
Sodium 100mg
Potassium 95mg
Carbs 32g
Fiber 5g
Sugars 8.5g
Protein 23.5g

Southwest Chicken & Corn Chowder

Adapted from a Hungry Girl recipe.

  • 1 lb chicken breast or tenderloins
  • 3.5 cups of water
  • 2 Chicken bullion cubes
  • 1 14.5 oz can of cream corn
  • 1 14.5 oz can of navy beans
  • 1/2 cup mashed potato flakes
  • 1/2 cup Almond Breeze, Unsweetened almond milk
  • 2 TBSP chopped jalepeno peppers
  • 1 TBSP minced onion
  • 1 tsp garlic powder
  • 1/2 tsp cumin
  • 2 TBSP cilantro
  • 1/2 tsp each salt & pepper
  1. Cut the chicken into pieces and boil in the 3.5 cups of water for 12-15 minutes.  Remove the chicken with a fork and cool.  Keep the water/broth.
  2. While the chicken cools, add the bullion cubes, corn, beans, peppers, potato flakes, milk and spices to the pot and bring to a simmer.
  3. Once the chicken is cool enough to handle, shred it into pieces and add it to the pot.
  4. Simmer until warm and thick.

Makes 5 servings

Nutrition
Calories 200
Fat 1g
Cholesterol  45mg
Sodium 1442mg
Potassium 256mg
Carbs 24g
Fiber 7g
Sugars 4.5g
Protein 24g

Chicken & Rice Divan

  • 1 lb chicken breasts or tenderloins
  • Water called for on brown rice package for 1 cup uncooked rice
  • 2  tablespoons Dijon mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1  cup uncooked rice
  • 3 cups broccoli or broccoli cauliflower mix
  • 1/2 cup shredded Cheddar (fat free)
  1. Spray skillet with cooking spray.  Add chicken; cook 1 to 2 minutes on each side or until browned.
  2.  Remove chicken from skillet. Add water, mustard, salt and pepper to skillet; stirring with wire whisk until blended. Heat to boiling. Stir in rice; return to boiling. Place chicken pieces and broccoli over rice. Reduce heat to low; cover and simmer about 10 minutes or until most of liquid is absorbed and juice of chicken is clear when center of thickest part is cut (170°F).
  3. Sprinkle with cheese; cover and let stand 5 minutes.

    Makes 4 servings

    Nutrition
    Calories 293
    Fat .5g
    Cholesterol 54g
    Sodium 435mg
    Potassium 132mg
    Carbs 39g
    Fiber 1.5g
    Sugars 1.5g
    Protein 30g

      

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