This is one of the quickest, easiest, healthiest meals I have made in a loooooong time. I was very pleasantly surprised! This was adapted from a Kraft Food & Family Cookbook.
Ingredients
1/2 lb whole wheat thin spaghetti noodles
2 cups of fresh broccoli florets
1 yellow bell pepper cut into strips
1/2 cup Asian Toasted Sesame Dressing
2 tbsp reduced-sodium soy sauce
1 tsp ground ginger
2 tsp garlic powder
1/2 tsp crushed red pepper flakes
Directions
-Cook pasta in a large saucepan as directed on the box, adding the broccoli and bell pepper to the boiling water for the last three minutes of boil
-Meanwhile, spray nonstick skillet cooking spray
-Add chicken to the skillet and cook 6-8 minutes, stirring, until done
-Stir in dressing, soy sauce, and seasoning; cook one minutes
-Drain the pasta and place in a large bowl
-Add chicken mixture to the large bowl and toss to coat
-Spoon evenly into four bowls and enjoy!
Nutritional Information
This awesome recipe makes four servings. Each serving has approximately 286 calories, 7.3 g fat, 7.7 g fiber, and 9.4 g protein.
Thursday, September 2, 2010
Firecracker Chicken Stir-fry
This is a really quick and tasty dinner! Don't be turned off by the name. You make it as much of a "firecracker" as you want based on the crushed red pepper flakes. This recipe was taken from a Kraft Foods & Family magazine.
Ingredients
1 tbsp olive oil
1 lb boneless, skinless chicken breast cut into strips
4 cloves of garlic, minced
1 red bell pepper, cut into strips
1 cup of snow peas or sugar-snap peas
1 cup prepared broccoli (optional)
1/3 cup Light Asian Toasted Sesame Dressing
1/4 tsp crushed red pepper flakes
2 cups hot, prepared white rice
Directions
-Heat oil in a nonstick skillet on med-high heat
-Add chicken and garlic to pat and cook for about 5 min, until chicken is evenly browned
-Add veggies to the pan and cook 3-4 minutes, until peppers are crisp and tender and the chicken is done
-Add water chestnuts, dressing and flakes. Cook about 2 minutes until everything is heated through.
-Serve over white rice
Nutritional Information
This makes four servings. Each serving has approximately 356 calories, 9 g of fat, 3.4 g fiber, and 27.2 g protein
Ingredients
1 tbsp olive oil
1 lb boneless, skinless chicken breast cut into strips
4 cloves of garlic, minced
1 red bell pepper, cut into strips
1 cup of snow peas or sugar-snap peas
1 cup prepared broccoli (optional)
1/3 cup Light Asian Toasted Sesame Dressing
1/4 tsp crushed red pepper flakes
2 cups hot, prepared white rice
Directions
-Heat oil in a nonstick skillet on med-high heat
-Add chicken and garlic to pat and cook for about 5 min, until chicken is evenly browned
-Add veggies to the pan and cook 3-4 minutes, until peppers are crisp and tender and the chicken is done
-Add water chestnuts, dressing and flakes. Cook about 2 minutes until everything is heated through.
-Serve over white rice
Nutritional Information
This makes four servings. Each serving has approximately 356 calories, 9 g of fat, 3.4 g fiber, and 27.2 g protein
Sausage Potato Packets
Sorry for the delay. Summer kept me pretty busy and left me with little time on the Internet. Here's something super easy and tasty to help make up for it! You can make it as spicy or sweet as you like.
Ingredients
4 pieces of aluminum foil approx. 12 in by 18 in
1 14-16 ounce package of Italian (sweet or hot) turkey sausage cut into 1/4 in think slices
1 1/3 lb of potatoes (baby reds or yukon gold) cut into 1/2 in cubes
1 med. green bell pepper cubed
1 27 oz jar of spaghetti sauce of your choice (I say the more garlic the better!)
1/2 tsp salt
1/2 tsp black pepper
Directions
-Heat oven or grill to 450 degrees
-Spray foil with nonstick spray
-Combine sausage, potatoes, gr pepper, sauce, and salt in a large bowl. Toss to coat.
-Center 1/4 of the mixture on to each foil piece
-Bring to sides to the middle and roll/fold down. Do the same to the ends.
-Bake 25-30 minutes in the oven, or leave on the grill for 20 minutes. No need to flip!
Nutritional information
This recipe makes 4 servings. Each serving has about 420 calories, 14 g of fat, 2.6 g fiber, and 26.3 g fiber.
Ingredients
4 pieces of aluminum foil approx. 12 in by 18 in
1 14-16 ounce package of Italian (sweet or hot) turkey sausage cut into 1/4 in think slices
1 1/3 lb of potatoes (baby reds or yukon gold) cut into 1/2 in cubes
1 med. green bell pepper cubed
1 27 oz jar of spaghetti sauce of your choice (I say the more garlic the better!)
1/2 tsp salt
1/2 tsp black pepper
Directions
-Heat oven or grill to 450 degrees
-Spray foil with nonstick spray
-Combine sausage, potatoes, gr pepper, sauce, and salt in a large bowl. Toss to coat.
-Center 1/4 of the mixture on to each foil piece
-Bring to sides to the middle and roll/fold down. Do the same to the ends.
-Bake 25-30 minutes in the oven, or leave on the grill for 20 minutes. No need to flip!
Nutritional information
This recipe makes 4 servings. Each serving has about 420 calories, 14 g of fat, 2.6 g fiber, and 26.3 g fiber.
Thursday, June 17, 2010
Easy, Creamy Chicken and Pasta
This is a really easy one-dish meal that would work at home or for a potluck. It's pretty flexible, too. You could switch up seasonings, soups, and veggie combination to make something new each time! This recipe was adapted from one found in the Taste of Home 50th Anniversary Cookbook.
Ingredients
1 lb boneless, skinless chicken breast cubed
Salt, pepper, and garlic powder to taste
1 tbsp extra virgin olive oil
1 can fat-free cream of ____ soup (I used mushroom. Next time I want to try celery)
2 1/4 cup water
1 tsp basil
1 16 oz frozen veggies (I used a stir fry with bell peppers, baby corn, green beans, etc)
2 cups uncooked spiral pasta (I used the tri-colored for presentation)
Grated Parmesan cheese to taste
Directions
1. In an extra-large skillet over med-high, cook the chicken in the oil until browned. Season the chicken with salt, pepper, and garlic powder.
2. When cooked through, remove chicken and set aside.
3. Add soup, water, basil, and veggies to the skillet.
4. Bring to a boil. Then add uncooked pasta.
5. Cook on med heat 10 minutes. Make sure to stir it often.
6. Return the chicken to the skillet. Cook for 5 minutes, or until chicken is heated.
7. Serve with sprinkles of cheese.
Nutritional Information
This recipe makes 4 servings. Each serving has about 460 calories, 7.2 g fat, 9 g fiber, and 39 g protein.
Ingredients
1 lb boneless, skinless chicken breast cubed
Salt, pepper, and garlic powder to taste
1 tbsp extra virgin olive oil
1 can fat-free cream of ____ soup (I used mushroom. Next time I want to try celery)
2 1/4 cup water
1 tsp basil
1 16 oz frozen veggies (I used a stir fry with bell peppers, baby corn, green beans, etc)
2 cups uncooked spiral pasta (I used the tri-colored for presentation)
Grated Parmesan cheese to taste
Directions
1. In an extra-large skillet over med-high, cook the chicken in the oil until browned. Season the chicken with salt, pepper, and garlic powder.
2. When cooked through, remove chicken and set aside.
3. Add soup, water, basil, and veggies to the skillet.
4. Bring to a boil. Then add uncooked pasta.
5. Cook on med heat 10 minutes. Make sure to stir it often.
6. Return the chicken to the skillet. Cook for 5 minutes, or until chicken is heated.
7. Serve with sprinkles of cheese.
Nutritional Information
This recipe makes 4 servings. Each serving has about 460 calories, 7.2 g fat, 9 g fiber, and 39 g protein.
2-Step Chicken 'n' Biscuits
This recipe isn't quite as low in fat as many of the others on this site, but it is still and easy-to-make comfort meal that is lower in calories and fat than a non "skinnied" version. The recipe was taken from Campbell's 4 Ingredients or Less cookbook.
Ingredients
1 lb boneless, skinless chicken breast cubed
1 10.25 oz can of fat-free cream of chicken soup
1 16 oz bag of frozen veggies (I used a California Melody mix, but you could use just about anything)
8 reduced-fat biscuits
Directions
1. Pre-heat oven and cook the biscuits.
2. Cook the chicken in a medium, non-stick skillet over med-high heat until browned.
3. Add the soup and veggies. Cover and cook over low for 5 minutes.
4. Serve the chicken mixture over split biscuits.
Nutritional Information
This recipe makes four regular servings or eight small servings. The calculations made were for a four-serving meal. Each serving would have about 586 calories, 15 g fat, 9.7 g fiber, and 39 g protein.
Ingredients
1 lb boneless, skinless chicken breast cubed
1 10.25 oz can of fat-free cream of chicken soup
1 16 oz bag of frozen veggies (I used a California Melody mix, but you could use just about anything)
8 reduced-fat biscuits
Directions
1. Pre-heat oven and cook the biscuits.
2. Cook the chicken in a medium, non-stick skillet over med-high heat until browned.
3. Add the soup and veggies. Cover and cook over low for 5 minutes.
4. Serve the chicken mixture over split biscuits.
Nutritional Information
This recipe makes four regular servings or eight small servings. The calculations made were for a four-serving meal. Each serving would have about 586 calories, 15 g fat, 9.7 g fiber, and 39 g protein.
Wednesday, June 9, 2010
Dijon Chicken and Green Bean Packets
This recipe is adapted from reynoldspkg.com. It's an easy and mess-free meal made for grilling.
INGREDIENTS
4 sheets of 12 inch square aluminum foil
4 skinless, boneless chicken breasts (1 lb total) divided into 4 oz portions
1/3 cup Dijon mustard
3 tbsp honey
1/4 tsp pepper
2 cup fresh or frozen green beans
DIRECTIONS
-Preheat grill to med-high
-Place one chicken breast on each piece of foil
-Combine mustard, honey, and pepper in a small bowl.
-Even spread the sauce onto each chicken breast
-Top each chicken breast with 1/2 cup of green beans
-Salt and pepper to taste
-Fold together two side of the foil and roll together
-Fold together the remaining sides and roll together
-Place each foil packet on the grill for 15 minutes
Nutritional Information
Each serving has about 211 calories, 1.4 g fat, 2 g fiber, and 27 g protein.
INGREDIENTS
4 sheets of 12 inch square aluminum foil
4 skinless, boneless chicken breasts (1 lb total) divided into 4 oz portions
1/3 cup Dijon mustard
3 tbsp honey
1/4 tsp pepper
2 cup fresh or frozen green beans
DIRECTIONS
-Preheat grill to med-high
-Place one chicken breast on each piece of foil
-Combine mustard, honey, and pepper in a small bowl.
-Even spread the sauce onto each chicken breast
-Top each chicken breast with 1/2 cup of green beans
-Salt and pepper to taste
-Fold together two side of the foil and roll together
-Fold together the remaining sides and roll together
-Place each foil packet on the grill for 15 minutes
Nutritional Information
Each serving has about 211 calories, 1.4 g fat, 2 g fiber, and 27 g protein.
Healthy Chicken Bake
This is a healthy, easy, one-dish meal that the whole family should like. It is adapted from a similar recipe created by Kraftfoods.com. If you have other veggies in the fridge that need to be used up, the recipe is pretty flexible to changes.
INGREDIENTS
1 1/2 lbs of skinless, boneless chicken breast
3 medium potatoes cubed
3 medium carrots chopped roughly
1 medium sweet onion chopped
3-4 garlic cloves chopped
1/2 cup chopped green bell pepper
3/4 cup of Fat-Free Zesty Italian Dressing
2 tbsp grated Parmesan cheese
DIRECTIONS
-Preheat oven to 400 degrees
-Spray a 13x9 glass casserole dish with no-stick spray
-First, place chicken in the dish. Season with salt and pepper to taste. I also include garlic powder.
-Arrange potatoes, carrots, onion, garlic, and bell pepper on top of and around the chicken.
-Drizzle the dish with dressing
-Sprinkle with the Parmesan cheese
-Bake for 45 min to and hour, until the chicken is cooked through.
This recipe makes 4 to 6 servings depending on whether you want include a bread or salad. The following information was calculated based on four servings. Each serving has about 375 calories, 4.6 g fat, 5.3 g fiber, and 46.2 g protein.
INGREDIENTS
1 1/2 lbs of skinless, boneless chicken breast
3 medium potatoes cubed
3 medium carrots chopped roughly
1 medium sweet onion chopped
3-4 garlic cloves chopped
1/2 cup chopped green bell pepper
3/4 cup of Fat-Free Zesty Italian Dressing
2 tbsp grated Parmesan cheese
DIRECTIONS
-Preheat oven to 400 degrees
-Spray a 13x9 glass casserole dish with no-stick spray
-First, place chicken in the dish. Season with salt and pepper to taste. I also include garlic powder.
-Arrange potatoes, carrots, onion, garlic, and bell pepper on top of and around the chicken.
-Drizzle the dish with dressing
-Sprinkle with the Parmesan cheese
-Bake for 45 min to and hour, until the chicken is cooked through.
This recipe makes 4 to 6 servings depending on whether you want include a bread or salad. The following information was calculated based on four servings. Each serving has about 375 calories, 4.6 g fat, 5.3 g fiber, and 46.2 g protein.
Coffee and Spice Steak Rub
I made this a couple weeks ago for my dad, and the whole family loved it! My sister is a self-proclaimed steak-hater, and she admitted that this rub the steak "taste good!" I was surprised how much the coffee and cinnamon came through; it was a delightful surprise!
INGREDIENTS
2 tsp instant coffee grounds (I used the single serving packets)
1 tsp sugar
1 tsp salt
1 tsp black pepper
1/2 tsp cinnamon
1/4 tsp all spice
2 tsp olive oil
DIRECTIONS
Coat your selected meat with olive oil.
Rub each piece of meat with the rub. Make sure all sides get some!
I used the rub on 4 5oz servings. You may need to make more or less rub depending on your serving sizes. Each serving of rub adds about 27 calories, 2.3 g fat, .3 g fiber and .1 g protein to your meat of choice.
INGREDIENTS
2 tsp instant coffee grounds (I used the single serving packets)
1 tsp sugar
1 tsp salt
1 tsp black pepper
1/2 tsp cinnamon
1/4 tsp all spice
2 tsp olive oil
DIRECTIONS
Coat your selected meat with olive oil.
Rub each piece of meat with the rub. Make sure all sides get some!
I used the rub on 4 5oz servings. You may need to make more or less rub depending on your serving sizes. Each serving of rub adds about 27 calories, 2.3 g fat, .3 g fiber and .1 g protein to your meat of choice.
Wednesday, May 12, 2010
Honey Lime Pork Chops
This marinade is absolutely amazing! If you aren't a big fan of onions, don't worry. The mix blends so well with the other ingredients that not a single one stands out above the others. Think of this marinade like the harmony of a talented a cappella choir :)
Ingredients
1 envelope of Onion Soup Mix
1/2 cup soy sauce (I use reduced-sodium)
3 tbsp honey
3 tbsp lime juice (I usually go a little over this)
1 tsp (or more) ground ginger
4 boneless lean pork chops (about 4 oz each)
Directions
-Place all ingredients except for the pork chops in a gallon-sized zip lock bag and seal it closed. Use your hands to shake and massage the ingredients until they seem to become one liquid, although a little chunky.
-Add the chops to the marinade and place in the refrigerator for at least two ours. I suggest doing it in the evening and leaving them in the fridge overnight. Make sure you shake it up a little bit each time you open the fridge. The chops will turn a darker color due to the soup mix and soy sauce; it's okay!
-Preheat your grill to about 350 degrees. Make sure to spray it with grill spray or oil it down with olive oil ahead of time to help reduce the chance of sticking. These chops will be sticky!
-When the grill is ready, add the cops and cook. Cook them for about four minutes on each side, flipping only once.
Nutritional Information
Although not all the marinade is absorbed by the pork chops, the following information was calculated including all the ingredients. Each pork chops will have approximately 240 calories, 3.4 g fat, .5 g fiber, and 28 g protein.
Ingredients
1 envelope of Onion Soup Mix
1/2 cup soy sauce (I use reduced-sodium)
3 tbsp honey
3 tbsp lime juice (I usually go a little over this)
1 tsp (or more) ground ginger
4 boneless lean pork chops (about 4 oz each)
Directions
-Place all ingredients except for the pork chops in a gallon-sized zip lock bag and seal it closed. Use your hands to shake and massage the ingredients until they seem to become one liquid, although a little chunky.
-Add the chops to the marinade and place in the refrigerator for at least two ours. I suggest doing it in the evening and leaving them in the fridge overnight. Make sure you shake it up a little bit each time you open the fridge. The chops will turn a darker color due to the soup mix and soy sauce; it's okay!
-Preheat your grill to about 350 degrees. Make sure to spray it with grill spray or oil it down with olive oil ahead of time to help reduce the chance of sticking. These chops will be sticky!
-When the grill is ready, add the cops and cook. Cook them for about four minutes on each side, flipping only once.
Nutritional Information
Although not all the marinade is absorbed by the pork chops, the following information was calculated including all the ingredients. Each pork chops will have approximately 240 calories, 3.4 g fat, .5 g fiber, and 28 g protein.
Friday, April 23, 2010
Cajun Grilled Shrimp
This dish can be a little on the spicy side depending on your sensitivity, but don't let that scare you!
This recipe was adapted by a similar one found in Good Housekeeping's grilling cookbook
Ingredients
1 1/2 lbs of shrimp (I use frozen, but you can use fresh too)
1 tbsp of Cajun seasoning (I use Tony Cacherere's)
1 tbsp of extra virgin olive oil
1 tsp fresh lemon zest
1 tsp fresh lime zest
1 tsp of either fresh lemon or lime juice
Directions
-Preheat your grill to about 350 degrees
-Combine the seasonings, oil, zests, and juice in a bowl.
-Add shrimp to the bowl and toss until the shrimp is covered
-Lay out a piece of aluminum foil onto your grill; fold up the ends to create a small tray
-Pour the seasoned shrimp onto the foil
-Cook for 2-3 minutes, and then flip the shrimp over
-Cook for another 2-3 minutes
-Enjoy!
This goes really well with the lime cilantro rice! I can imagine it would be tasty in a salad too.
Nutritional Information
This recipe makes four servings. Each serving is about 199 calories, 5.4 g fat, .07 g fiber, and 35.6 g protein.
This recipe was adapted by a similar one found in Good Housekeeping's grilling cookbook
Ingredients
1 1/2 lbs of shrimp (I use frozen, but you can use fresh too)
1 tbsp of Cajun seasoning (I use Tony Cacherere's)
1 tbsp of extra virgin olive oil
1 tsp fresh lemon zest
1 tsp fresh lime zest
1 tsp of either fresh lemon or lime juice
Directions
-Preheat your grill to about 350 degrees
-Combine the seasonings, oil, zests, and juice in a bowl.
-Add shrimp to the bowl and toss until the shrimp is covered
-Lay out a piece of aluminum foil onto your grill; fold up the ends to create a small tray
-Pour the seasoned shrimp onto the foil
-Cook for 2-3 minutes, and then flip the shrimp over
-Cook for another 2-3 minutes
-Enjoy!
This goes really well with the lime cilantro rice! I can imagine it would be tasty in a salad too.
Nutritional Information
This recipe makes four servings. Each serving is about 199 calories, 5.4 g fat, .07 g fiber, and 35.6 g protein.
Wednesday, April 14, 2010
Stuffed Peppers in the Slow Cooker
This recipe is a favorite in our house! It takes a little bit of prep time, but it is worth it!
Ingredients
12 oz ground turkey burger (browned/cooked)
4 large green bell peppers
10 oz frozen niblet corn
8 oz can of tomato sauce
3 (or more) cloves of fresh garlic, minced
1/2 cup chopped onion (I prefer sweet)
1/2 tsp Worcestershire sauce
1 tsp black pepper
2 tsp (or more) ketchup
Directions
-Chop off the tops of the peppers and clean them out of seeds
-Combine all ingredients in a large bowl except for the peppers and the ketchup. If you like bell peppers, feel free to chop the tops and add them to the bowl.
-Stuff the peppers with the mixture until they are VERY full
-Pour 2-3 tbsp of water into the stone wear of the slow cooker (depending on its size)
-Drizzle ketchup over the tops of the peppers
-Cook on low 7-9 hours or high 3-5 hours
Nutritional Information
I like serving my pepper with a half of a cup of rice. The rice is not included in the calculations. Each pepper has about 254 calories, 8 g fat, 8.9 g fiber, and 19.7 g protein.
Ingredients
12 oz ground turkey burger (browned/cooked)
4 large green bell peppers
10 oz frozen niblet corn
8 oz can of tomato sauce
3 (or more) cloves of fresh garlic, minced
1/2 cup chopped onion (I prefer sweet)
1/2 tsp Worcestershire sauce
1 tsp black pepper
2 tsp (or more) ketchup
Directions
-Chop off the tops of the peppers and clean them out of seeds
-Combine all ingredients in a large bowl except for the peppers and the ketchup. If you like bell peppers, feel free to chop the tops and add them to the bowl.
-Stuff the peppers with the mixture until they are VERY full
-Pour 2-3 tbsp of water into the stone wear of the slow cooker (depending on its size)
-Drizzle ketchup over the tops of the peppers
-Cook on low 7-9 hours or high 3-5 hours
Nutritional Information
I like serving my pepper with a half of a cup of rice. The rice is not included in the calculations. Each pepper has about 254 calories, 8 g fat, 8.9 g fiber, and 19.7 g protein.
Sarah Chicken
This recipe has a fun story behind it. I'm not exactly sure where the inspiration for it came from; my guess is I found something on WeightWatchers.com and made some changes. Nonetheless, this past August, a good friend of ours (Sarah) stayed with us for about three weeks. During that time, I tried this recipe for the first time. Sarah liked it so much that we started referring to the dish as "Sarah Chicken." It's both sweet and savory, easy, and delicious. I like to serve 3-4 ounces of it with about a cup of egg noodles seasoned with a little salt, butter, and garlic power.
Ingredients
1 lb to 1 1/2 lbs of chicken breast
1 cup packed brown sugar
2/3 cup vinegar (I prefer apple cider)
1/4 cup diet lemon-lime soda (Diet 7up for example)
3 tbsp minced fresh garlic
2 tbsp reduced-sodium soy sauce
1 tsp black pepper
sprinkling of crushed red pepper flakes (to taste)
Directions
- Spray or line your slower cooker (I'm a fan of the Crock Pot Liners)
- Place chicken in the slow cooker
- In a medium bowl, combine all ingredients (but the chicken)
- Our mixture over the chicken in the slow cooker
- Cook on low 6-8 hours
Nutritional Information
About 4 oz of the chicken has 305 calories, 2 g fat, .6 g fiber, and 40.7 g protein.
Ingredients
1 lb to 1 1/2 lbs of chicken breast
1 cup packed brown sugar
2/3 cup vinegar (I prefer apple cider)
1/4 cup diet lemon-lime soda (Diet 7up for example)
3 tbsp minced fresh garlic
2 tbsp reduced-sodium soy sauce
1 tsp black pepper
sprinkling of crushed red pepper flakes (to taste)
Directions
- Spray or line your slower cooker (I'm a fan of the Crock Pot Liners)
- Place chicken in the slow cooker
- In a medium bowl, combine all ingredients (but the chicken)
- Our mixture over the chicken in the slow cooker
- Cook on low 6-8 hours
Nutritional Information
About 4 oz of the chicken has 305 calories, 2 g fat, .6 g fiber, and 40.7 g protein.
Tuesday, April 6, 2010
Slow Cooker Chicken and Dumplings
This recipe was adapted from SARAAK's recipe found on WeightWatchers.com
If you are craving a comfort food, this is a good fix! It's also an instant-warm up on those chilly, rainy spring days.
Ingredients
1 1/2 lbs of boneless, skinless chicken breast
2 cans of 98% fat free cream of chicken soup (in a bind, you can substitute one of the two cans
for some other "cream of..." soup you have on hand)
1/2 cup diced carrots
1/2 cup diced green bell peppers
1/2 cup fresh or frozen green beans
1/2 cup fresh or frozen corn
2 soup cans of water
1- 7.5 oz container of Pillsbury reduced-fat buttermilk biscuits (or half of a regular container)
Directions
-Spray a skillet with non-stick cooking spray and brown the chicken breasts. Feel free to salt and pepper them to taste if you wish. Spray or line the slow cooker at the same time.
-Place the browned chicken in the slow cooker.
-Add the carrots, green beans, and green peppers to the same pan and saute until almost done.
-Add the sauteed veggies as well as the frozen corn to the slow cooker.
-Put the two cans of soup in the slow cooker as well as two full cans of water.
-Cook on high 4-5 hours or until the chicken shred easily and the sauce is combined and creamy.
-About 30 minutes before serving, cut up the 4 biscuits into quarters and add them to the slow cooker; allow them to cook for 30 minutes (no stirring needed).
Nutritional Information
The recipe makes 4 servings, and each serving will contain about 1 1/2 cups and 4 dumplings. Each serving has about 308 calories, 11 g fat, 3.3 g fiber, and 48 g protein.
If you are craving a comfort food, this is a good fix! It's also an instant-warm up on those chilly, rainy spring days.
Ingredients
1 1/2 lbs of boneless, skinless chicken breast
2 cans of 98% fat free cream of chicken soup (in a bind, you can substitute one of the two cans
for some other "cream of..." soup you have on hand)
1/2 cup diced carrots
1/2 cup diced green bell peppers
1/2 cup fresh or frozen green beans
1/2 cup fresh or frozen corn
2 soup cans of water
1- 7.5 oz container of Pillsbury reduced-fat buttermilk biscuits (or half of a regular container)
Directions
-Spray a skillet with non-stick cooking spray and brown the chicken breasts. Feel free to salt and pepper them to taste if you wish. Spray or line the slow cooker at the same time.
-Place the browned chicken in the slow cooker.
-Add the carrots, green beans, and green peppers to the same pan and saute until almost done.
-Add the sauteed veggies as well as the frozen corn to the slow cooker.
-Put the two cans of soup in the slow cooker as well as two full cans of water.
-Cook on high 4-5 hours or until the chicken shred easily and the sauce is combined and creamy.
-About 30 minutes before serving, cut up the 4 biscuits into quarters and add them to the slow cooker; allow them to cook for 30 minutes (no stirring needed).
Nutritional Information
The recipe makes 4 servings, and each serving will contain about 1 1/2 cups and 4 dumplings. Each serving has about 308 calories, 11 g fat, 3.3 g fiber, and 48 g protein.
Thursday, March 25, 2010
Lemon-Ginger Asparagus
This recipe was adapted from a recipe of the same name found in Weight Watchers Weekly/WeightWatchers.com
I absolutely love asparagus. As the spring weather continues, I am craving more seasonal fresh veggies, like asparagus. Up until now, we've pretty much made it on the grill with a bit of olive oil and lemon pepper. This was an excellent alternative, was super tasty, low in calories, and really filling. Not only that, but it was EASY too! This recipe can be served warm or cold.
Ingredients
1 1/2 lbs. fresh asparagus, tough ends removed
2 tbsp reduced-sodium, 99% fat free chicken broth
1/2 tsp-1 tsp freshly graded ginger (depending on taste; I like ginger a lot)
1 tsp fresh lemon juice
1/4 tsp table salt
1/2 tsp black pepper
Directions
-Bring 1-2 inches of water to boil in a medium skillet. Place the asparagus in the skillet so it is covered by the boiling water. Reduce the heat to medium and cook until the asparagus is tender-crisp. This took about 6 1/2 minutes for me.
-Drain the asparagus and place it in a large, glass serving bowl.
-In a small bowl, combine the broth, ginger, lemon juice, salt and pepper. Stir well.
-Pour the liquid in the bowl over the asparagus and gently toss.
-Set aside for 30 minutes to marinate.
Nutritional Information
This recipe makes 4 servings. Each serving has about 35 calories, .2 g of fat, 3.6 g of fiber, and 4 g of fiber
Thursday, March 18, 2010
Barbecued Sweet Potatoes
This recipe was adapted from Weight Watchers cookbook Best of Weight Watchers Magazine
This recipe was pleasantly surprising. I LOVE sweet potatoes, but I usually have them more sweet than savory. This was an amazing combination of both. I can't wait to make them again!
INGREDIENTS
3 tbsp ketchup
1 tbsp Worcestershire sauce
1 tbsp red-wine vinegar
1 tsp mustard
1/2 tsp black pepper
1 pound sweet potatoes cut into thin wedges
DIRECTIONS
-Get a large rectangle of aluminum foil. Pinch the edges and create a rim around the sides to you have a small pan.
-Prepare the grill.
-Combine the ketchup, Worcestershire sauce, vinegar, mustard, and pepper in large bowl. Mix well. Add the potato wedges to the bowl and toss them in the mixture until they are well covered.
-Add the potato wedges to your aluminum pan and place them on the grill.
-Stir up the wedges every 5-7 minutes to make sure they don't stick.
-Cook for 30-40 minutes, depending on the thickness of your wedges.
-Once they are to your desired crispness, serve.
NUTRITIONAL INFORMATION
This recipe makes about 4 1/2 cup servings. Each serving has about 104 calories, 0 g fat, 3 g fiber, and 2 g protein.
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This recipe was pleasantly surprising. I LOVE sweet potatoes, but I usually have them more sweet than savory. This was an amazing combination of both. I can't wait to make them again!
INGREDIENTS
3 tbsp ketchup
1 tbsp Worcestershire sauce
1 tbsp red-wine vinegar
1 tsp mustard
1/2 tsp black pepper
1 pound sweet potatoes cut into thin wedges
DIRECTIONS
-Get a large rectangle of aluminum foil. Pinch the edges and create a rim around the sides to you have a small pan.
-Prepare the grill.
-Combine the ketchup, Worcestershire sauce, vinegar, mustard, and pepper in large bowl. Mix well. Add the potato wedges to the bowl and toss them in the mixture until they are well covered.
-Add the potato wedges to your aluminum pan and place them on the grill.
-Stir up the wedges every 5-7 minutes to make sure they don't stick.
-Cook for 30-40 minutes, depending on the thickness of your wedges.
-Once they are to your desired crispness, serve.
NUTRITIONAL INFORMATION
This recipe makes about 4 1/2 cup servings. Each serving has about 104 calories, 0 g fat, 3 g fiber, and 2 g protein.
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Grilled Caribbean Chicken
This recipe is adapted from a recipe I received at the Minnesota State fair at the Gold'n Plump Stand
This is an excellent marinade for chicken. The liquid keeps it sweet and the dry seasoning gives it a slight kick. This goes great with the grilled sweet potatoes or another grilled veggie. What a great kick-off to the grilling season!
INGREDIENTS
FOR THE MARINADE
1/2 cup fresh lime juice
1/4 cup honey
1 tbsp Worcestershire sauce
1 tbsp dried minced onion
3 minced cloves of garlic
1/2 tsp dried basil
1/2 tsp dried thyme
1 1/2 lbs chicken breast cut in tenders
SEASONING TO COMPLETE THE RECIPE
1 tsp chili powder
1/2 tsp paprika
1/2 tsp salt
1/2 tsp black pepper
DIRECTIONS
-stir together the marinade ingredients and transfer mixture to a gallon-sized zip lock bag
-add boneless, skinless chicken to the bag of marinade. Refrigerate, turning the bag occasionally, for at least 30 minutes but up to 24 hours
-When the chicken is ready to cook, prepare the grill (I like to rub mine down with olive oil before starting the grill to warm up)
-remove the chicken from the bag and discard remaining marinade
-stir together the seasonings; sprinkle over the chicken
-place the chicken on the grill and sprinkle heavily with the seasoning; sprinkle the other half when you turn the chicken
NUTRITIONAL INFORMATION
The recipe makes 4 servings. Each serving has about 190 calories, 2.5 g fat, 1 g fiber, and 9 g protein.
This is an excellent marinade for chicken. The liquid keeps it sweet and the dry seasoning gives it a slight kick. This goes great with the grilled sweet potatoes or another grilled veggie. What a great kick-off to the grilling season!
INGREDIENTS
FOR THE MARINADE
1/2 cup fresh lime juice
1/4 cup honey
1 tbsp Worcestershire sauce
1 tbsp dried minced onion
3 minced cloves of garlic
1/2 tsp dried basil
1/2 tsp dried thyme
1 1/2 lbs chicken breast cut in tenders
SEASONING TO COMPLETE THE RECIPE
1 tsp chili powder
1/2 tsp paprika
1/2 tsp salt
1/2 tsp black pepper
DIRECTIONS
-stir together the marinade ingredients and transfer mixture to a gallon-sized zip lock bag
-add boneless, skinless chicken to the bag of marinade. Refrigerate, turning the bag occasionally, for at least 30 minutes but up to 24 hours
-When the chicken is ready to cook, prepare the grill (I like to rub mine down with olive oil before starting the grill to warm up)
-remove the chicken from the bag and discard remaining marinade
-stir together the seasonings; sprinkle over the chicken
-place the chicken on the grill and sprinkle heavily with the seasoning; sprinkle the other half when you turn the chicken
NUTRITIONAL INFORMATION
The recipe makes 4 servings. Each serving has about 190 calories, 2.5 g fat, 1 g fiber, and 9 g protein.
Tuesday, March 9, 2010
Cilantro Lime Rice
If you enjoy the rice in the Chipotle burritos, then this is an excellent side dish for you! It is tasty on its own and complements a variety of meats. I prefer to team it up with grilled meats like chicken and pork. It's fun to play around with marinades that really bring out the lime and cilantro in the rice. This recipe is also a nice way to get in some of your healthy oils.
INGREDIENTS
2 tbsp extra virgin olive oil
1 1/2 cup uncooked white rice
3 cups low-sodium, 99% fat free chicken broth
1/2 tsp salt
grated/zest of one lime
juice of one lime (I add more to taste)
1/2 cup fresh cilantro/at least a tbsp dried cilantro (to taste)
DIRECTIONS
Heat oil in a skillet on medium heat. Then add rice and stir to coat.
Add broth and salt. Leave it alone until it boils, then stir it once.
Reduce the heat to med-low (on our stove it is low), cover, and let cook for 20 minutes.
Remove the pan from the heat, and allow it to sit for 10 minutes still covered.
Fluff the rice with a fork and then stir in the zest, juice and cilantro.
Let the rice sit for about 3 minutes to allow the flavors to combine.
NUTRITIONAL INFORMATION
This recipe makes nine half-cup servings. Each serving has about 145 calories, 3.4 g fat, 3.3 g protein, and .5 g fiber. Goes well with grilled chicken, pork, and seafood.
Cornflake Baked Chicken
This is an oldy, but a goody. I remember my mom making a variation of this growing up, and my dad still raves about the cornflake chicken his older sister made growing up. If you are a big KFC fan, this is a healthy and tasty alternative. We have this at least once a month!
INGREDIENTS
1/2 cup flour
1/4 tsp salt
1/8 tsp cayenne pepper (or more to tast)
1/2 tsp garlic powder
1/4 tsp season salt
3 oz buttermilk (you can make this without having to buy it. Fill a 1 cup container with tbsp of lemon juice and fill the rest with milk. Stir. Let it sit for at least 5 minutes and you have buttermilk)
3/4 cup cornflakes, crushed (it usually takes me a little more because the cornflakes get a little soggy)
1 pound chicken cut into four pieces
DIRECTIONS
Preheat the oven to 365 degrees.
Coat an 8x8 glass dish with nonstick spray.
Combine the flower and seasonings in a shallow dish/bowl.
Place in the buttermilk in its own shallow dish as well as the cornflakes.
Coat each chicken piece one at a time. First, roll the chicken through the flour, dip in the milk, and then roll in the flakes. You may need to pat some of the flakes into the chicken depending on the size of the flakes.
Bake the chicken for about 30 minutes, or until the chicken is 160 degrees. Depending on the thickness of the chicken it can take anywhere from 20 minutes to 50 minutes.
We often serve it with baked potatoes/baked sweet potatoes and steamed green beans. It becomes a low-fat comfort meal :)
NUTRITIONAL INFORMATION
This makes 4 servings. Each serving is about 216 calories, 2 g of fat, 29 g of protein, and .8 g of fiber
INGREDIENTS
1/2 cup flour
1/4 tsp salt
1/8 tsp cayenne pepper (or more to tast)
1/2 tsp garlic powder
1/4 tsp season salt
3 oz buttermilk (you can make this without having to buy it. Fill a 1 cup container with tbsp of lemon juice and fill the rest with milk. Stir. Let it sit for at least 5 minutes and you have buttermilk)
3/4 cup cornflakes, crushed (it usually takes me a little more because the cornflakes get a little soggy)
1 pound chicken cut into four pieces
DIRECTIONS
Preheat the oven to 365 degrees.
Coat an 8x8 glass dish with nonstick spray.
Combine the flower and seasonings in a shallow dish/bowl.
Place in the buttermilk in its own shallow dish as well as the cornflakes.
Coat each chicken piece one at a time. First, roll the chicken through the flour, dip in the milk, and then roll in the flakes. You may need to pat some of the flakes into the chicken depending on the size of the flakes.
Bake the chicken for about 30 minutes, or until the chicken is 160 degrees. Depending on the thickness of the chicken it can take anywhere from 20 minutes to 50 minutes.
We often serve it with baked potatoes/baked sweet potatoes and steamed green beans. It becomes a low-fat comfort meal :)
NUTRITIONAL INFORMATION
This makes 4 servings. Each serving is about 216 calories, 2 g of fat, 29 g of protein, and .8 g of fiber
Wednesday, March 3, 2010
Slow Cooker Lasagna
I know what you are thinking. Lasagna in the slow cooker? No way! That's what I thought at first, and I was very surprised! This is delicious. And who doesn't love a "fix it and forget it" meal once and a while? As long as you don't tell them it was an easy meal, they will never know.
Ingrediants
1 lb ground turkey burger (not cooked)
14 oz of diced tomatos (I like the Italian ones)
1 small onion finely chopped
1/2 cup sliced fresh mushrooms
1/2 cup diced green bell peppers
2-3 cloves of garlic, minced
9 oven-read lasagna noodles
28 oz of tomato sauce
16 oz of low-fat cottage cheese ( I use the 1% milk one)
1/4 cup grated parmesean cheese (I don't use quite that much)
Directions
First either spray your slow cooker with non-stick spray or you can use the liners. I love the liners! They are found in the sandwich bag row of the grocery store.
Combine the turkey burger, diced tom, onion, mushrooms, and garlic in a skillet until the burger is heated through and the vegetables are tender.
Place three of the noodles (I use one whole and break up the others to fit) on the bottom of the slow cooker. Cover with 1/3 of the meat mixture. Then top with 1/3 of the cottage cheese, one third of the tomato sauce, and some of the parmesean. Repeat the layers a couple more times. Top with a layer of noodles and the rest of the parmesean cheese.
Cover and cook 5-6 hours on low.
Nutritional Information
This makes 8 servings. Each serving has about 260 calories, 3.5 g fat, 28.5 g protein, and 4 g of fiber
Ingrediants
1 lb ground turkey burger (not cooked)
14 oz of diced tomatos (I like the Italian ones)
1 small onion finely chopped
1/2 cup sliced fresh mushrooms
1/2 cup diced green bell peppers
2-3 cloves of garlic, minced
9 oven-read lasagna noodles
28 oz of tomato sauce
16 oz of low-fat cottage cheese ( I use the 1% milk one)
1/4 cup grated parmesean cheese (I don't use quite that much)
Directions
First either spray your slow cooker with non-stick spray or you can use the liners. I love the liners! They are found in the sandwich bag row of the grocery store.
Combine the turkey burger, diced tom, onion, mushrooms, and garlic in a skillet until the burger is heated through and the vegetables are tender.
Place three of the noodles (I use one whole and break up the others to fit) on the bottom of the slow cooker. Cover with 1/3 of the meat mixture. Then top with 1/3 of the cottage cheese, one third of the tomato sauce, and some of the parmesean. Repeat the layers a couple more times. Top with a layer of noodles and the rest of the parmesean cheese.
Cover and cook 5-6 hours on low.
Nutritional Information
This makes 8 servings. Each serving has about 260 calories, 3.5 g fat, 28.5 g protein, and 4 g of fiber
Friday, February 26, 2010
Sweet and Sour Shrimp
This is a very filling meal low in fat and high in protein. I add a .JPG)
1/2 cup of rice to each serving; the rice isn't included in the recipe or nutritional information, though. This recipe is also "meatless" for those of us who need a tasty alternative to fish sticks this time of year.
Ingredients
1 cup thinly-sliced carrots
1 cup julienned green peppers
1 tsp fresh ginger
1 cup pineapple chunks (reserve 1/4 cup of the juice for later)
12 large shrimp (frozen or fresh and cleaned)
2 tbsp reduced-sodium soy sauce
1 tbsp brown sugar (unpacked)
1 tbsp corn starch
1 tbsp apple cider vinegar
3/4 cup watercress
Directions
In a 9x9 microwaveable dish combine the carrots, gr. peppers, watercress, ginger, and 2 tbsp of water. Cover with plastic wrap and create a few vents. Microwave on high 2-2 1/2 minutes until the veggies are soft.
Now, stir the pineapple into the 9x9 dish. Also arrange the shrimp on top (either frozen or fresh). Re-cover and cook on high for 4 minutes (or until the shrimp is done). Set aside and try to keep warm.
Ina small dis, combine the soy sauce, sugar, corn starch, vinegar, and pineapple juice. Also add a 1/4 cup of water. Stir until it is all dissolved. Microwave the small dish 3 1/2 minutes on high. Stir once about half way through.
Pour the sauce onto the shrimp and veggie mixture and stir.
I serve mine with 1/2 cup of rice per serving.
Nutritional Information
Makes 4 servings. Each serving has about 110 calories, .5 g fat, 1 g fiber, and 4 g protein.
.JPG)
1/2 cup of rice to each serving; the rice isn't included in the recipe or nutritional information, though. This recipe is also "meatless" for those of us who need a tasty alternative to fish sticks this time of year.
Ingredients
1 cup thinly-sliced carrots
1 cup julienned green peppers
1 tsp fresh ginger
1 cup pineapple chunks (reserve 1/4 cup of the juice for later)
12 large shrimp (frozen or fresh and cleaned)
2 tbsp reduced-sodium soy sauce
1 tbsp brown sugar (unpacked)
1 tbsp corn starch
1 tbsp apple cider vinegar
3/4 cup watercress
Directions
In a 9x9 microwaveable dish combine the carrots, gr. peppers, watercress, ginger, and 2 tbsp of water. Cover with plastic wrap and create a few vents. Microwave on high 2-2 1/2 minutes until the veggies are soft.
Now, stir the pineapple into the 9x9 dish. Also arrange the shrimp on top (either frozen or fresh). Re-cover and cook on high for 4 minutes (or until the shrimp is done). Set aside and try to keep warm.
Ina small dis, combine the soy sauce, sugar, corn starch, vinegar, and pineapple juice. Also add a 1/4 cup of water. Stir until it is all dissolved. Microwave the small dish 3 1/2 minutes on high. Stir once about half way through.
Pour the sauce onto the shrimp and veggie mixture and stir.
I serve mine with 1/2 cup of rice per serving.
Nutritional Information
Makes 4 servings. Each serving has about 110 calories, .5 g fat, 1 g fiber, and 4 g protein.
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