I used to make this skillet quite often when I had a sweetness craving that needed to be tamed. I "skinnied" this one up a little from the last time I made it. Unfortunately, I don't remember the source for this one. I've been making it off and on for years. I am guessing it came from Kraft.com because of the dressing in the recipe, but I'm not entirely sure. This one only takes about 5 minutes of prep and 15 minutes of cooking. It's a quick, easy, and tasty weeknight meal.
Ingredients
2 tsp extra virgin olive oil
2 medium bell peppers (you choose the colors) cut into chunks
2 cans of pineapple tidbits or chunks, drained
1/2 cup low-sodium chicken broth
1 1/2 tsp garlic powder
1 1/2 tsp ground ginger
1/2 cup fat free Catalina dressing
1 1/2 cups instant rice (make sure it is instant; I didn't check that the first time I made it. Oops!)
1 lb boneless, lean pork chops (you could use bone-in, but that may change the nutritional information)
**If this looks too sweet, sprinkle in some red pepper flakes**
Directions
-heat oil in skillet at medium heat
-place chops in skillet and season to taste; cook each side until browned (4 min each side or so)
-add fruit, veggies, broth, dressing, ginger, and garlic powder. Mix well and bring to boil. Takes about 5 minutes
-stir in rice and cover
-reduce heat and simmer for 5 minutes
-turn off heat and let sit for at least 5 minutes
-serve and enjoy!
Each serving is one chop and about a cup and a half of rice mixture
Nutritional Information
This makes four servings. Each serving has about420 calories, 4.9 grams of fat, 14.8 grams of fiber, and 33.7 grams protein
Tuesday, August 30, 2011
Thursday, August 25, 2011
Crunchy Cracker Parmesan Chicken
Came across this recipe in the latest Kraft Foods Magazine for Fall 2011. I made a couple changes and made it last night for dinner. It was pretty tasty. We paired it with sweet potato fries and steamed green beans to make for a rather colorful plate. Really tasty! But the crackers lost a bit of their crunch when I reheated it for lunch today.
Ingredients
1 1/2 boneless, skinless chicken breast; should be four pieces
1/4 cup fat-free mayonnaise
1 tbsp lemon juice
15-20 reduced-fat Ritz crackers, crushed
1/4 cup grated Parmesan cheese
1 tsp garlic powder
1 tsp dried basil
salt and pepper to taste
Directions
-Preheat oven to 400 degrees
-Spray a baking sheet with non-stick spray
-In a shallow dish, combine the mayo and lemon juice. Stir or whisk until smooth. Let sit a few minutes.
- In another dish, combine crushed crackers, cheese, and seasoning.
- Dredge the first piece of chicken in the mayo mixture. Then roll it in the crumbs.
-Place chicken on the prepared baking sheet.
-Repeat for the other pieces of chicken
-Bake 20 minutes, or until cooked through
-Enjoy!
Nutritional Information
This makes 4 servings. Each serving has about 271 calories, 5.9 g fat, <.1 g fiber, and 38.7 g protein
Ingredients
1 1/2 boneless, skinless chicken breast; should be four pieces
1/4 cup fat-free mayonnaise
1 tbsp lemon juice
15-20 reduced-fat Ritz crackers, crushed
1/4 cup grated Parmesan cheese
1 tsp garlic powder
1 tsp dried basil
salt and pepper to taste
Directions
-Preheat oven to 400 degrees
-Spray a baking sheet with non-stick spray
-In a shallow dish, combine the mayo and lemon juice. Stir or whisk until smooth. Let sit a few minutes.
- In another dish, combine crushed crackers, cheese, and seasoning.
- Dredge the first piece of chicken in the mayo mixture. Then roll it in the crumbs.
-Place chicken on the prepared baking sheet.
-Repeat for the other pieces of chicken
-Bake 20 minutes, or until cooked through
-Enjoy!
Nutritional Information
This makes 4 servings. Each serving has about 271 calories, 5.9 g fat, <.1 g fiber, and 38.7 g protein
Thursday, August 11, 2011
Jalapeno Poppers
I found this recipe on WeightWatchers.com and am super happy I did. I made these as an appetizer/side with dinner last night and was not disappointed. Good think my husband already removed his from the pan, or I would have been tempted to eat his too!
Ingredients
Non-stick cooking spray
1/2 cup low-fat shredded cheese (You choose. The recipe said cheddar, but I only had
mozzarella and a fiesta blend in the fridge, so I used half of each).
1/4 cup low fat cream cheese or Neufchatel cheese
1 tbsp fat-free mayonnaise
8 small jalapeno peppers or 4 medium to large ones
1/4 cup fat-free egg substitute (or if you don't have any, one egg mixed with a couple splashes
of water. This will change the nutritional info though)
7 tbsp cornflake crumbs (cornflakes crushed)
Directions
-Preheat oven to 350 degrees
-Coat baking sheet with cooking spray
-In a medium bowl, combine shredded cheese, cream cheese, and mayo. Mix well and set aside.
-Cut peppers in half length wise. Remove seeds and membranes. Leave some if you want more heat. DO NOT TOUCH YOUR EYES. If you are afraid you will absentmindedly, you may want to wear gloves.
-Fill peppers with cheese mixture.
-Place egg in shallow dish and cornflakes in another shallow dish.
-Dip peppers in egg, both sides, and then roll the pepper in corn flakes. Place completed pepper on baking sheet.
-Bake for about 30 minutes, until filling begins to brown and/or bubble over.
Nutritional Information
This is for 8 servings, regardless of pepper size. Each serving has about 55 calories, 3 g fat, .4 g fiber, 3.2 g protein
Ingredients
Non-stick cooking spray
1/2 cup low-fat shredded cheese (You choose. The recipe said cheddar, but I only had
mozzarella and a fiesta blend in the fridge, so I used half of each).
1/4 cup low fat cream cheese or Neufchatel cheese
1 tbsp fat-free mayonnaise
8 small jalapeno peppers or 4 medium to large ones
1/4 cup fat-free egg substitute (or if you don't have any, one egg mixed with a couple splashes
of water. This will change the nutritional info though)
7 tbsp cornflake crumbs (cornflakes crushed)
Directions
-Preheat oven to 350 degrees
-Coat baking sheet with cooking spray
-In a medium bowl, combine shredded cheese, cream cheese, and mayo. Mix well and set aside.
-Cut peppers in half length wise. Remove seeds and membranes. Leave some if you want more heat. DO NOT TOUCH YOUR EYES. If you are afraid you will absentmindedly, you may want to wear gloves.
-Fill peppers with cheese mixture.
-Place egg in shallow dish and cornflakes in another shallow dish.
-Dip peppers in egg, both sides, and then roll the pepper in corn flakes. Place completed pepper on baking sheet.
-Bake for about 30 minutes, until filling begins to brown and/or bubble over.
Nutritional Information
This is for 8 servings, regardless of pepper size. Each serving has about 55 calories, 3 g fat, .4 g fiber, 3.2 g protein
Creamy Apple Cinnamon Bowl
Last week I came across a recipe similar to this one in an email from Hungry Girl. I looked at the ingredients and decided I HAD to have it for breakfast that morning. I just looked too yummy! I made just a couple changes based on what I had in my cupboard.
Hungry Girl has some awesome and healthy recipes on her website www.hungrygirl.com as well as a collection of rockin' cook books. If you haven't discovered her yet, what are you waiting for?
Ingredients
1/2 cup low-fat small curd cottage cheese
1 tsp cinnamon sugar mixture (really it's 1/2 tsp ground cinnamon and 1/2 tsp granulated
sugar. I have a dish of this pre-made for a variety of recipes, or to sprinkle on toast
occasionally)
1/4-1/2 tsp vanilla extract based on taste preference
1 crisp apple cored and cut into chunks
Directions
-Put cottage cheese, cinnamon sugar, and vanilla in a bowl. Mix together.
-Top with apples
-Eat!
Optional: Add raisins, dried cranberries, walnuts, or any other dried fruits, nuts, or granola to mix it up. Just make sure you factor in the extra calories.
Nutritional Information
This makes one serving. This serving has about 195 calories, .5 g fat, 430 mg sodium, 33 g carbs, 5 g fiber, and 13.5 g protein.
Hungry Girl has some awesome and healthy recipes on her website www.hungrygirl.com as well as a collection of rockin' cook books. If you haven't discovered her yet, what are you waiting for?
Ingredients
1/2 cup low-fat small curd cottage cheese
1 tsp cinnamon sugar mixture (really it's 1/2 tsp ground cinnamon and 1/2 tsp granulated
sugar. I have a dish of this pre-made for a variety of recipes, or to sprinkle on toast
occasionally)
1/4-1/2 tsp vanilla extract based on taste preference
1 crisp apple cored and cut into chunks
Directions
-Put cottage cheese, cinnamon sugar, and vanilla in a bowl. Mix together.
-Top with apples
-Eat!
Optional: Add raisins, dried cranberries, walnuts, or any other dried fruits, nuts, or granola to mix it up. Just make sure you factor in the extra calories.
Nutritional Information
This makes one serving. This serving has about 195 calories, .5 g fat, 430 mg sodium, 33 g carbs, 5 g fiber, and 13.5 g protein.
Thursday, August 4, 2011
Ginger-Lime Pinwheel Cookies
These cookies are amazing! They have a ton of flavor, are surprisingly easy to make as along as you have some patience, and even won me a blue ribbon at the county fair! I made a few changes from a recipe with a similar name in the Cooking Light Magazine from December 2009.
Ingredients
Ginger dough
1/4 cup unsalted butter, softened
1/3 cup packed brown sugar
1/4 cup molasses
1 large egg yolk (save the egg white)
6 oz (measure it out) all-purpose flour
3/4 tsp ground ginger
3/4 tsp ground cinnamon
1/4 tsp salt
1/8 tsp ground nutmeg
dash of ground allspice
Lime dough
5 tbsp unsalted butter, softened
2/3 cup granulated sugar
1 large egg white
2 tsp fresh lime zest
1 tsp vanilla extract
6 oz (measure it out) all-purpose flour
1/4 tsp salt
Directions
-To prepare Ginger dough, place 1/4 cup butter and brown sugar in a med bowl and beat until combine (about 3 min). Add molasses and egg yolk. Beat until well blended.
-In a separate bowl combine flour, ginger and next four ingredients. Whisk together. Add the flour mixture to the butter mixture, beating at a low speed until combine.
-Roll dough into a ball. Wrap in plastic wrap and chill for 30-40 minutes.
-To prepare Lime dough, place butter and granulated sugar in a medium bowl and beat until blended, about 3 minutes. Add egg white and beat until blended. Beat in zest and vanilla, too.
-In a small bowl, combine flour and salt. Slowly add flour mixture to butter mixture, beating at a low speed until combined.
-Roll dough into a ball. Wrap in plastic wrap and chill for 30-40 minutes.
-Unwrap ginger dough. Roll it between two sheets of plastic wrap into a rectangle about 13x18 inches. Place back in fridge and chill for 10 minutes or so. Do the same for the lime dough.
-Carefully unwrap each dough. Place plastic wrap on counter, top with ginger dough, and top that with lime dough. Darting with the long side without a clear border, slowly roll doughs, jelly roll style. This will create the pinwheel. Seal edges. Cover log with plastic wrap and freeze 30 minutes.
-Preheat oven 350 degrees.
-Unwrap dough. Cut with a sharp knife about 40 slices, about 1/4 inch thick. Place about 1 inch apart on a baking sheet (either air-bake or lined with parchment). Make 1 batch at a time for 8-9 minutes each. Cookies will look set. Cool on racks and enjoy.
Nutritional Information is for a 40 cookie batch. Each cookie will have about 81 calories, 2.8 g fat, .3 g fiber, and 1.1 g protein.
Ingredients
Ginger dough
1/4 cup unsalted butter, softened
1/3 cup packed brown sugar
1/4 cup molasses
1 large egg yolk (save the egg white)
6 oz (measure it out) all-purpose flour
3/4 tsp ground ginger
3/4 tsp ground cinnamon
1/4 tsp salt
1/8 tsp ground nutmeg
dash of ground allspice
Lime dough
5 tbsp unsalted butter, softened
2/3 cup granulated sugar
1 large egg white
2 tsp fresh lime zest
1 tsp vanilla extract
6 oz (measure it out) all-purpose flour
1/4 tsp salt
Directions
-To prepare Ginger dough, place 1/4 cup butter and brown sugar in a med bowl and beat until combine (about 3 min). Add molasses and egg yolk. Beat until well blended.
-In a separate bowl combine flour, ginger and next four ingredients. Whisk together. Add the flour mixture to the butter mixture, beating at a low speed until combine.
-Roll dough into a ball. Wrap in plastic wrap and chill for 30-40 minutes.
-To prepare Lime dough, place butter and granulated sugar in a medium bowl and beat until blended, about 3 minutes. Add egg white and beat until blended. Beat in zest and vanilla, too.
-In a small bowl, combine flour and salt. Slowly add flour mixture to butter mixture, beating at a low speed until combined.
-Roll dough into a ball. Wrap in plastic wrap and chill for 30-40 minutes.
-Unwrap ginger dough. Roll it between two sheets of plastic wrap into a rectangle about 13x18 inches. Place back in fridge and chill for 10 minutes or so. Do the same for the lime dough.
-Carefully unwrap each dough. Place plastic wrap on counter, top with ginger dough, and top that with lime dough. Darting with the long side without a clear border, slowly roll doughs, jelly roll style. This will create the pinwheel. Seal edges. Cover log with plastic wrap and freeze 30 minutes.
-Preheat oven 350 degrees.
-Unwrap dough. Cut with a sharp knife about 40 slices, about 1/4 inch thick. Place about 1 inch apart on a baking sheet (either air-bake or lined with parchment). Make 1 batch at a time for 8-9 minutes each. Cookies will look set. Cool on racks and enjoy.
Nutritional Information is for a 40 cookie batch. Each cookie will have about 81 calories, 2.8 g fat, .3 g fiber, and 1.1 g protein.
Jamaican Rum Chicken
I was really surprised by the strong flavor of this chicken. Every ingredient seems to shine through. Delicious!! The nutritional information is based on using all the sauce, but odds are you won't unless you like your chicken very saucy. Recipe was found in the Famous Brand Names Grilling and More Cookbook.
Ingredients
1/2 cup dark or spiced rum. I used Captain Morgan, but I get Sailor Jerry would be delicious too!
2 tbsp lime juice
2 tbsp low-sodium soy sauce
2 tbsp brown sugar
4 garlic cloves, minced
2 jalapeno peppers, seeded and minced
1 tbsp minced fresh ginger
1 tsp dried thyme
1/2 tsp black pepper
1 1/2 lb boneless, skinless chicken breast
Directions
-Combine rum, lime juice, soy sauce, garlic, peppers, ginger, time and black pepper in a small bowl.
- Rinse chicken and pat dry. Place in a gallon-sized resealable bag.
- Pour marinade over chicken and seal tightly, making sure to press the extra air out. Make sure the chicken is covered and refrigerate at least 4 hours up to over night. Turn bag often.
- Place chicken on an oiled grill and reserve remaining marinade.
-Place remaining marinade in a small saucepan on medium-high heat. Boil for five minutes and serve with the chicken.
Nutritional information: This information is based on four servings as well as using all the sauce equally. Each serving has about 240 calories, 3 g fat, .2 g fiber, and 35. 3 g protein
Ingredients
1/2 cup dark or spiced rum. I used Captain Morgan, but I get Sailor Jerry would be delicious too!
2 tbsp lime juice
2 tbsp low-sodium soy sauce
2 tbsp brown sugar
4 garlic cloves, minced
2 jalapeno peppers, seeded and minced
1 tbsp minced fresh ginger
1 tsp dried thyme
1/2 tsp black pepper
1 1/2 lb boneless, skinless chicken breast
Directions
-Combine rum, lime juice, soy sauce, garlic, peppers, ginger, time and black pepper in a small bowl.
- Rinse chicken and pat dry. Place in a gallon-sized resealable bag.
- Pour marinade over chicken and seal tightly, making sure to press the extra air out. Make sure the chicken is covered and refrigerate at least 4 hours up to over night. Turn bag often.
- Place chicken on an oiled grill and reserve remaining marinade.
-Place remaining marinade in a small saucepan on medium-high heat. Boil for five minutes and serve with the chicken.
Nutritional information: This information is based on four servings as well as using all the sauce equally. Each serving has about 240 calories, 3 g fat, .2 g fiber, and 35. 3 g protein
Grilled Lime Chicken
A super easy marinade that packs some powerful flavor! Goes well with the lime cilantro rice, too :) This recipe was adapted from one found this in the Favorite Brand Name Grilling and More Cookbook.
Ingredients
1 1/2 lbs boneless, skinless chicken breast
2 tsp fresh lime zest
3 tbsp lime juice
1 1/2 tbsp minced ginger root
1 1/2 tbsp chopped fresh cilantro
2 tsp honey
1/8-1/4 tsp cayenne pepper depending on taste
1/4-1/2 tsp salt depending on taste
Directions
-Mix together all ingredients except the chicken in a shallow dish or gallon-sized resealable bag.
-Add chicken
-Marinate at least 2 hours or over night
-Grill chicken until done, discard marinade
Nutritional Information
This makes four servings. Each serving has about 160 calories, 2.3 g fat, 0 fiber and 35 g protein
Ingredients
1 1/2 lbs boneless, skinless chicken breast
2 tsp fresh lime zest
3 tbsp lime juice
1 1/2 tbsp minced ginger root
1 1/2 tbsp chopped fresh cilantro
2 tsp honey
1/8-1/4 tsp cayenne pepper depending on taste
1/4-1/2 tsp salt depending on taste
Directions
-Mix together all ingredients except the chicken in a shallow dish or gallon-sized resealable bag.
-Add chicken
-Marinate at least 2 hours or over night
-Grill chicken until done, discard marinade
Nutritional Information
This makes four servings. Each serving has about 160 calories, 2.3 g fat, 0 fiber and 35 g protein
Carolina-Style Barbecue Chicken
This a sweet and spicy grilled bbq chicken that will have you licking your fingers. The nutritional information below is calculated as if you used up all the left over sauce. Unless you like you bbq really saucy, odds are you will have some left over. This recipe was found in my Favorite Brand Name Grilling and More Cookbook.
Ingredients
1 1/2 lbs boneless, skinless chicken breast
3/4 cup packed brown sugar, divided
3/4 cup yellow mustard
1/2 cup apple cider vinegar
1/4 cup Frank's Red Hot sauce, or another hot sauce you may prefer
2 tbsp vegetable oil or olive oil based on your preference
2 tbsp Worcestershire sauce
1/2 tsp salt
1/4 tsp black pepper
Directions
-Place chicken in a gallon-sized resealable bag.
-Combine 1/2 cup of the brown sugar, mustard, vinegar, hot sauce, oil, Worcestershire, salt and pepper in a small bowl. Pour one cup of it in the bag with the chicken. Place the rest in the fridge, sealed, over night.
-Place the chicken in the refrigerator at least one hour, but better to have it marinade overnight.
-Preheat grill. Make sure it is well oiled.
-Pour remaining sauce in a small sauce pan. Add remaining 1/2 cup sugar. Bring to boil, reduce heat, and simmer 5 minutes. Sauce will thicken.
-Grill chicken on high heat 10-15 minutes, or until cooked through.
-Serve sauce in saucepan with the chicken. Enjoy!
Really good with some grilled corn on the cop and a side salad or baked potatoes on the grill. Yum!
Nutritional information is for four servings and calculated with using all the sauce. Each serving would have about 350 calories, 3.5 g fat, 1.5 g fiber, and 37 g protein
Ingredients
1 1/2 lbs boneless, skinless chicken breast
3/4 cup packed brown sugar, divided
3/4 cup yellow mustard
1/2 cup apple cider vinegar
1/4 cup Frank's Red Hot sauce, or another hot sauce you may prefer
2 tbsp vegetable oil or olive oil based on your preference
2 tbsp Worcestershire sauce
1/2 tsp salt
1/4 tsp black pepper
Directions
-Place chicken in a gallon-sized resealable bag.
-Combine 1/2 cup of the brown sugar, mustard, vinegar, hot sauce, oil, Worcestershire, salt and pepper in a small bowl. Pour one cup of it in the bag with the chicken. Place the rest in the fridge, sealed, over night.
-Place the chicken in the refrigerator at least one hour, but better to have it marinade overnight.
-Preheat grill. Make sure it is well oiled.
-Pour remaining sauce in a small sauce pan. Add remaining 1/2 cup sugar. Bring to boil, reduce heat, and simmer 5 minutes. Sauce will thicken.
-Grill chicken on high heat 10-15 minutes, or until cooked through.
-Serve sauce in saucepan with the chicken. Enjoy!
Really good with some grilled corn on the cop and a side salad or baked potatoes on the grill. Yum!
Nutritional information is for four servings and calculated with using all the sauce. Each serving would have about 350 calories, 3.5 g fat, 1.5 g fiber, and 37 g protein
Friday, July 22, 2011
Skinnied Bacon-Wrapped Sausage Patty
I saw this recipe in my Favorite Brand Name Grilling and More Cookbook, but new that there was no way I wanted to know the nutritional information, so I did my best to skinny it down, and I did. I skinnied it down to some thing delicious and guilty-free! Enjoy!
Ingredients
1lb of ground turkey sausage (I prefer Jennie-O)
3/4 cup rolled oats
salt to taste
1/2 tsp ground sage
1/4 tsp black pepper
1/4 tsp dried thyme leaves, crushed
1/3 cup sweetened applesauce (I might try cinnamon next time for fun!)
1 egg, slightly beaten
2 tbsp chopped fresh green onion
4 slices low-sodium turkey bacon (I prefer Oscar Myers. It is a new staple in our home. So good!)
Directions
-Preheat grill to about 350 degrees; oil grates with olive oil before adding meat
-In a large bowl, combine oats, salt, sage, pepper, and thyme.
-Stir in applesauce, egg, and green onion. Mix all well.
-Stir in turkey sausage until well blended.
-Form into four patties.
-Wrap each patty with a strip of bacon. Secure with toothpicks, but don't forget they are there!
-Grill each patty for about 5 minutes each side, or until fully cooked through.
Nutritional Information
This makes four servings. Each serving has about 250 calories, 11 g of fat, 1.4 g fiber, and 23 g of protein
Ingredients
1lb of ground turkey sausage (I prefer Jennie-O)
3/4 cup rolled oats
salt to taste
1/2 tsp ground sage
1/4 tsp black pepper
1/4 tsp dried thyme leaves, crushed
1/3 cup sweetened applesauce (I might try cinnamon next time for fun!)
1 egg, slightly beaten
2 tbsp chopped fresh green onion
4 slices low-sodium turkey bacon (I prefer Oscar Myers. It is a new staple in our home. So good!)
Directions
-Preheat grill to about 350 degrees; oil grates with olive oil before adding meat
-In a large bowl, combine oats, salt, sage, pepper, and thyme.
-Stir in applesauce, egg, and green onion. Mix all well.
-Stir in turkey sausage until well blended.
-Form into four patties.
-Wrap each patty with a strip of bacon. Secure with toothpicks, but don't forget they are there!
-Grill each patty for about 5 minutes each side, or until fully cooked through.
Nutritional Information
This makes four servings. Each serving has about 250 calories, 11 g of fat, 1.4 g fiber, and 23 g of protein
Monday, July 18, 2011
Maple-Glazed Chicken
If you like spicy with a mix of sweetness, you will want to check out this chicken out for sure! I got this recipe from Weight Watcher's Make It in Minutes Cookbook, but made a few changes.
Ingredients
1 tsp paprika
1/2 tsp salt
1/2 tsp ground cinnamon
1/2 tsp cumin
1/2 tsp black pepper
4 boneless, skinless chicken breasts (about 2 lbs)
2 tbsp light or low-sugar maple syrup
1 tbsp butter
1 tbsp Dijon mustard
Directions
-Preheat grill or oven to 500 degrees. If using the oven, coat a baking sheet with nonstick spray. If using the grill, you could spray and use a sheet aluminum foil, or just put it on the grates. It is up to you.
-Combine the paprika, salt, cinnamon, cumin, and pepper in a small bowl. Rub the mixture on the chicken breasts, so the meat is completely covered. Place the chicken on the sheet/grates. Bake/grill 15 minutes.
-While that cooks, combine the syrup, butter, and mustard in a small saucepan over low heat. Cook, stirring often, until the butter melts and mixture is combined.
-After the chicken bakes for 15 minutes, brush it with the maple glaze every 5 minutes for so until the chicken in fully cooked.
*I like to serve it with the cilantro lime rice found on this website or garlic-y egg noodles (my husbands recipe).
Nutritional Information
This makes 4 servings. Each serving has about 245 calories, 8 g fat, 710 g sodium, 1 g fiber, and 36 g protein
Ingredients
1 tsp paprika
1/2 tsp salt
1/2 tsp ground cinnamon
1/2 tsp cumin
1/2 tsp black pepper
4 boneless, skinless chicken breasts (about 2 lbs)
2 tbsp light or low-sugar maple syrup
1 tbsp butter
1 tbsp Dijon mustard
Directions
-Preheat grill or oven to 500 degrees. If using the oven, coat a baking sheet with nonstick spray. If using the grill, you could spray and use a sheet aluminum foil, or just put it on the grates. It is up to you.
-Combine the paprika, salt, cinnamon, cumin, and pepper in a small bowl. Rub the mixture on the chicken breasts, so the meat is completely covered. Place the chicken on the sheet/grates. Bake/grill 15 minutes.
-While that cooks, combine the syrup, butter, and mustard in a small saucepan over low heat. Cook, stirring often, until the butter melts and mixture is combined.
-After the chicken bakes for 15 minutes, brush it with the maple glaze every 5 minutes for so until the chicken in fully cooked.
*I like to serve it with the cilantro lime rice found on this website or garlic-y egg noodles (my husbands recipe).
Nutritional Information
This makes 4 servings. Each serving has about 245 calories, 8 g fat, 710 g sodium, 1 g fiber, and 36 g protein
Friday, July 1, 2011
Chicken and Berry Nutty Rice
I absolutely loved this rice!! The mixture of salty and sweet with a bit of crunch was surprising and delicious. This was quick, easy, and tasty. The recipe was adapted from one called Creamy Chicken and Cranberry-Pecan Wild Rice found in the Fall 2007 Kraft Food and Family magazine.
Ingredients
2 tbsp flour
1/2 tsp each dried savory and black pepper
2 tbsp extra virgin olive oil
1 1/2 lbs boneless, skinless chicken breast
1/2 cup dried cranberries
1/2 cup copped walnuts
1 pkg (6 0z) long grain & wild rice side dish (I used Uncle Ben's)
Directions
-- Prepare packaged rice. While it is cooking work on the chicken.
-- Add flour and seasoning in a gallon zip top bag.
-- Add oil to large skillet and heat on medium high.
-- Coat chicken with flour and add to pan. Cook 6 minutes each side, or until cooked through. Set aside, but keep warm.
-- After rice is prepared, add cranberries and nuts.
-- Serve chicken either on top of or beside chicken.
Nutritional information
Some of these numbers seem high, but the most of the fats are healthy fats from the olive oil and walnuts. This makes 4 servings. Each serving has about 550 calories, 18.8 g fat, 2.4 g fiber, and 43.5 g protein
Ingredients
2 tbsp flour
1/2 tsp each dried savory and black pepper
2 tbsp extra virgin olive oil
1 1/2 lbs boneless, skinless chicken breast
1/2 cup dried cranberries
1/2 cup copped walnuts
1 pkg (6 0z) long grain & wild rice side dish (I used Uncle Ben's)
Directions
-- Prepare packaged rice. While it is cooking work on the chicken.
-- Add flour and seasoning in a gallon zip top bag.
-- Add oil to large skillet and heat on medium high.
-- Coat chicken with flour and add to pan. Cook 6 minutes each side, or until cooked through. Set aside, but keep warm.
-- After rice is prepared, add cranberries and nuts.
-- Serve chicken either on top of or beside chicken.
Nutritional information
Some of these numbers seem high, but the most of the fats are healthy fats from the olive oil and walnuts. This makes 4 servings. Each serving has about 550 calories, 18.8 g fat, 2.4 g fiber, and 43.5 g protein
Wednesday, June 22, 2011
Jalapeno Popper Chicken
I love jalapeno poppers, but not their nutritional information (or lack there of). Although it was a little bit of work to make these, I was NOT disappointed. The serving size is a little small, though, so I would suggest and nice-sized salad and some low fat cottage cheese as sides. That way you get in your veggies, protein, and dairy. This recipe was adapted from one of my favorite recipe sources, hungrygirl.com.
These directions are for one cutlet. I made four at a time. Plan accordingly.
Ingredients
1/2 cup seasoned bread crumbs
1/8 tsp or more of garlic powder
1/2 tsp onion powder
Dash or more of cayenne pepper
One 5 oz raw boneless, skinless chicken breast cutlet, pounded out to 1/2 in thickness
**If you do not have a meat tenderizer, it is okay. I wrapped the chicken in
plastic wrap, put a cake pan on top, and used a can of soup! Thanks Alton Brown and
Good Eats for that idea!**
Salt and Pepper to taste
1 wedge The Laughing Cow Light and Creamy Swiss Cheese (I love this stuff!! Totally worth
buying the whole container. It's good on crackers, sandwiches, burgers, or just on its
own)
1 1/2 tbsp chopped jarred jalapeno slices (about 6 disks)
1 tbsp of either fat-free liquid egg substitute or mixture of egg white and water
Directions
-Preheat oven to 350 degrees
-Add bread crumbs, powders, and cayenne to gallon zip-lock bag and shake to combine
-Place chicken cutlets on a clean and dry surface; season with salt and pepper
-Spread upward facing cutlets with evenly separated cheese. Then top evenly with jalapeno pieces
-Carefully roll chicken and secure with toothpicks
-Brush cutlets with egg mixture and then sprinkle with breaded coating with a spoon until chicken cutlets are evenly coated
-Spray baking pan with non-stick spray and place chicken in the pan (I used Pyrex). Cover with foil and back 20 minutes.
-Remove foil and return pan, uncovered, to the oven for 15 minutes.
-Let cool slightly, remove tooth picks, and serve.
Nutritional information
This recipe is for one cutlet. It is about 240 calories, 4 g fat, 7 g fiber, and 36.5 g protein.
These directions are for one cutlet. I made four at a time. Plan accordingly.
Ingredients
1/2 cup seasoned bread crumbs
1/8 tsp or more of garlic powder
1/2 tsp onion powder
Dash or more of cayenne pepper
One 5 oz raw boneless, skinless chicken breast cutlet, pounded out to 1/2 in thickness
**If you do not have a meat tenderizer, it is okay. I wrapped the chicken in
plastic wrap, put a cake pan on top, and used a can of soup! Thanks Alton Brown and
Good Eats for that idea!**
Salt and Pepper to taste
1 wedge The Laughing Cow Light and Creamy Swiss Cheese (I love this stuff!! Totally worth
buying the whole container. It's good on crackers, sandwiches, burgers, or just on its
own)
1 1/2 tbsp chopped jarred jalapeno slices (about 6 disks)
1 tbsp of either fat-free liquid egg substitute or mixture of egg white and water
Directions
-Preheat oven to 350 degrees
-Add bread crumbs, powders, and cayenne to gallon zip-lock bag and shake to combine
-Place chicken cutlets on a clean and dry surface; season with salt and pepper
-Spread upward facing cutlets with evenly separated cheese. Then top evenly with jalapeno pieces
-Carefully roll chicken and secure with toothpicks
-Brush cutlets with egg mixture and then sprinkle with breaded coating with a spoon until chicken cutlets are evenly coated
-Spray baking pan with non-stick spray and place chicken in the pan (I used Pyrex). Cover with foil and back 20 minutes.
-Remove foil and return pan, uncovered, to the oven for 15 minutes.
-Let cool slightly, remove tooth picks, and serve.
Nutritional information
This recipe is for one cutlet. It is about 240 calories, 4 g fat, 7 g fiber, and 36.5 g protein.
Slow Cooker Pizza Soup
While I was pregnant, I was on the hunt for decent slow cooker recipes to make cooking easier once the baby came. That's when I stumbled upon the recipe blog http://crockpot365.blogspot.com, and I'm so glad I did. I wasn't sure what my husband would think of this recipe, and surprisingly, we both LOVED it. I misplaced the recipe shortly after, and when I found it again today, we both rejoiced! Enjoy!
Ingredients
1 jar (14 oz) pasta sauce (we used roasted red pepper and garlic by Classico)
3 empty jars of water
1 bell pepper, seeded and chopped
1/2 red onion, chopped
1 cup of sliced, fresh mushrooms
1 can diced tomatoes, drained
2 links of turkey sausage (we got the hot and spicy one)
1 cup pepperoni slices (the Hormel one s gluten free!)
1/2 tsp dried basil leaves
1 tsp dried oregano
1/2 cup of dried whole wheat pasta (we got rotini)
red pepper flakes to taste
1/2 cup shredded mozzarella (2% milk)
Reynolds Crock Pot Liners (optional)
Directions
-Line minimum 5 oz crock pot
-Dump all veggies in the pot
-Slice sausages into coins and then into 1/4ths. Add to the pot.
-Cut up the pepperoni the same way, and add to the pot.
-Add the basil and oregano
-Pour in the pizza sauce and the jars of water (red pepper flakes too if you are using them)
-Stir together
-Cook on low 7-9 hours
-30 minutes before serving, add the dry pasta and turn to high. Check after 20 minutes, because the pasta may be done, though.
-Serve and garnish with sprinkles of cheese
Nutritional Information
This makes 6 adult servings, but less if you are REALLY hungry. Each serving has about 310 calories, 18 g fat, 2.8 g fiber, and 26 g protein
Ingredients
1 jar (14 oz) pasta sauce (we used roasted red pepper and garlic by Classico)
3 empty jars of water
1 bell pepper, seeded and chopped
1/2 red onion, chopped
1 cup of sliced, fresh mushrooms
1 can diced tomatoes, drained
2 links of turkey sausage (we got the hot and spicy one)
1 cup pepperoni slices (the Hormel one s gluten free!)
1/2 tsp dried basil leaves
1 tsp dried oregano
1/2 cup of dried whole wheat pasta (we got rotini)
red pepper flakes to taste
1/2 cup shredded mozzarella (2% milk)
Reynolds Crock Pot Liners (optional)
Directions
-Line minimum 5 oz crock pot
-Dump all veggies in the pot
-Slice sausages into coins and then into 1/4ths. Add to the pot.
-Cut up the pepperoni the same way, and add to the pot.
-Add the basil and oregano
-Pour in the pizza sauce and the jars of water (red pepper flakes too if you are using them)
-Stir together
-Cook on low 7-9 hours
-30 minutes before serving, add the dry pasta and turn to high. Check after 20 minutes, because the pasta may be done, though.
-Serve and garnish with sprinkles of cheese
Nutritional Information
This makes 6 adult servings, but less if you are REALLY hungry. Each serving has about 310 calories, 18 g fat, 2.8 g fiber, and 26 g protein
Slow-Cookin' Pulled Chicken
I have made this recipe many, many times. It's to the point where friends and family request it regularly. It's quick, easy, and can feed a family for days. I found the recipe thanks to Hungry Girl at www.hungrygirl.com. It's an awesome site if you have not checked it out before.
Ingredients
1 1/2 lb boneless, skinless chicken breast
1 cup canned tomato sauce
1/2 cup ketchup (I prefer reduced sodium OR hot and spicy)
2 tbsp plus 2 tsp brown sugar (not packed)
2 tbsp plus 2 tsp cider vinegar
2 tsp (or more) garlic powder
red pepper flakes to taste
(I also like to use the Crock Pot Liners by Reynolds)
Directions
--Place all ingredients except for the chicken in a crock pot (lined optional). Stir until mixed.
--Add chicken and coat well with sauce.
--Cover and cook on high for 4 hours or on low 7-8 hours.
--Pull apart the chicken breasts with a couple of forks.
--Serve loose or on buns. I prefer the whole wheat reduced fat ones by Sarah Lee)
Nutritional Information:
Makes about 6 1/4 cup servings. Each serving has about 75 calories, .5 g fat, .2 g fiber, and 11 g protein. Information includes meat only.
Ingredients
1 1/2 lb boneless, skinless chicken breast
1 cup canned tomato sauce
1/2 cup ketchup (I prefer reduced sodium OR hot and spicy)
2 tbsp plus 2 tsp brown sugar (not packed)
2 tbsp plus 2 tsp cider vinegar
2 tsp (or more) garlic powder
red pepper flakes to taste
(I also like to use the Crock Pot Liners by Reynolds)
Directions
--Place all ingredients except for the chicken in a crock pot (lined optional). Stir until mixed.
--Add chicken and coat well with sauce.
--Cover and cook on high for 4 hours or on low 7-8 hours.
--Pull apart the chicken breasts with a couple of forks.
--Serve loose or on buns. I prefer the whole wheat reduced fat ones by Sarah Lee)
Nutritional Information:
Makes about 6 1/4 cup servings. Each serving has about 75 calories, .5 g fat, .2 g fiber, and 11 g protein. Information includes meat only.
Tuesday, June 21, 2011
Parmesan Herb Potato
This makes a pretty tasty lunch that can be made quickly, it's filling, and it helps give a purpose to left over baked potatoes if you have any taking up space in the fridge. Feel free to experiment with other seasoning combinations.
Ingredients
1/2 cup cottage cheese
1 tbsp Parmesan grated cheese
dash or less dried basil
dash or less garlic powder
dash or so of dried dill weed
1 small-medium baked potato
Directions
--Mix all ingredients except for the potato.
--Make sure potato is fully cooked and top it with the cheese mixture.
--Enjoy!
Nutritional information
One serving has about 230 calories, 5 g fat, 2 g fiber, and 32 g protein
Ingredients
1/2 cup cottage cheese
1 tbsp Parmesan grated cheese
dash or less dried basil
dash or less garlic powder
dash or so of dried dill weed
1 small-medium baked potato
Directions
--Mix all ingredients except for the potato.
--Make sure potato is fully cooked and top it with the cheese mixture.
--Enjoy!
Nutritional information
One serving has about 230 calories, 5 g fat, 2 g fiber, and 32 g protein
Wednesday, May 4, 2011
Cheesy Orzo
This side may not be as low in calories a many of the others on this site, but I am a firm believer in the idea that you need to spoil yourself every now and then. If you are crazy some ooey gooey mac and cheese, this would be a very satisfying swap. This recipe was altered slightly from one with the same name found on FoodNetwork.com
Ingredients
2 tbsp extra virgin olive oil
1/4 small red onion, chopped
4 cloves garlic, minced
2 cans reduced sodium chicken broth
2 cups dry orzo
1/2 cup grated Parmesan cheese
Directions
--Preheat 8 inch pot (with a lid) on medium heat
--Add oil, onion, and garlic. Saute 3 minutes, or until onions are translucent
--Add broth and bring pan to a boil.
--Cover and reduce heat. Boil 15 minutes, stirring occasionally
--Remove lid and add cheese
--Season with salt, black pepper, and garlic powder to taste
Nutritional Information
This makes about 6 even servings. Each serving has about 240 calories, 9.8 g fat, 1.5 g fiber, and 14.9 g protein
Ingredients
2 tbsp extra virgin olive oil
1/4 small red onion, chopped
4 cloves garlic, minced
2 cans reduced sodium chicken broth
2 cups dry orzo
1/2 cup grated Parmesan cheese
Directions
--Preheat 8 inch pot (with a lid) on medium heat
--Add oil, onion, and garlic. Saute 3 minutes, or until onions are translucent
--Add broth and bring pan to a boil.
--Cover and reduce heat. Boil 15 minutes, stirring occasionally
--Remove lid and add cheese
--Season with salt, black pepper, and garlic powder to taste
Nutritional Information
This makes about 6 even servings. Each serving has about 240 calories, 9.8 g fat, 1.5 g fiber, and 14.9 g protein
Lemon-Garlic Chicken Marinade
This marinade gives the chicken layers and layers of flavor. It's quick, you most likely have the ingredients already, and it is tasty and satisfying. This recipe was adapted from one of a similar title in Weight Watchers Five Star Recipes Cookbook. Enjoy!
Ingredients
1/2 cup lemon juice
2 tablespoons molasses
1 teaspoon Worcestershire sauce
4-5 cloves of garlic, minced
1 1/2 lb boneless, skinless chicken breast
Directions
-- Combine first 4 ingredients in a gallon-sized zip-top bag
-- Add the chicken and close the bag
-- Allow to marinade one hour (I did about 1 1/2 hours)
-- Bake the chicken for 20 minutes at 450 or grill the chicken 15 minutes at 400 turning once
Nutritional Information
This makes 4 servings. Each serving of chicken has about 250 calories, 11 g of fat, and .1 g fiber
Ingredients
1/2 cup lemon juice
2 tablespoons molasses
1 teaspoon Worcestershire sauce
4-5 cloves of garlic, minced
1 1/2 lb boneless, skinless chicken breast
Directions
-- Combine first 4 ingredients in a gallon-sized zip-top bag
-- Add the chicken and close the bag
-- Allow to marinade one hour (I did about 1 1/2 hours)
-- Bake the chicken for 20 minutes at 450 or grill the chicken 15 minutes at 400 turning once
Nutritional Information
This makes 4 servings. Each serving of chicken has about 250 calories, 11 g of fat, and .1 g fiber
Monday, April 25, 2011
Jello Applesause Bars
These bars are really easy. They taste like Jello, but they are actually filling! An easy way to get some fruit into your diet, or your child's diet. This recipe was adapted from a similar one in Kraft's Spring 2011 Food and Family Magazine.
Ingredients
1 1/2 cups boiling water
2 packages (3 oz each) Jell0 (I chose Strawberry)
1 can unsweetened applesauce (chilled speeds up the molding)
Directions
-- Add boiling water to gelatin mix in a medium glass bowl
-- Stir for 2 minutes
-- Stir in applesauce
-- Pour mixture into a 8-inch square dish sprayed with cooking spray
-- Refrigerate at least 3 hours
-- Serve with a dab of light Cool Whip topping
Nutritional Info
This makes 9 servings. Each has about 101 cal, .5 g fat, .7 g fiber, 2 g protein
Ingredients
1 1/2 cups boiling water
2 packages (3 oz each) Jell0 (I chose Strawberry)
1 can unsweetened applesauce (chilled speeds up the molding)
Directions
-- Add boiling water to gelatin mix in a medium glass bowl
-- Stir for 2 minutes
-- Stir in applesauce
-- Pour mixture into a 8-inch square dish sprayed with cooking spray
-- Refrigerate at least 3 hours
-- Serve with a dab of light Cool Whip topping
Nutritional Info
This makes 9 servings. Each has about 101 cal, .5 g fat, .7 g fiber, 2 g protein
Creamy Tomato Skillet
This is a quick and easy comfort meal. You would never believe it is low fat by the taste of it! Also, you can determine the level of heat. This was adapted from a similar recipe at Kraftfoods.com. Enjoy!
Ingredients
2 8 oz cans of tomato sauce (low sodium if you can find it)
4 oz of neufchatel (cream cheese alternative)
1/4 cup of light Zesty Italian dressing (I like Kraft's)
1 lb boneless, skinless chicken breast cut into bite-sized pieces
1 small onion, chopped
4 cups cooked whole wheat rotini (about 2 1/2 cups dry)
1 large bell pepper, diced
1 can (14.5 oz) diced tomatoes (the Italian one with herbs is tasty!)
1-2 tbsp minded garlic (to taste)
1 tsp crushed red pepper flakes
Directions
-- Prepare the pasta.
-- Blend tomato sauce and cheese in blender (or Magic Bullet) until smooth
-- Heat dressing in a large skillet on med-high heat.
-- Add chicken and onions. Salt and pepper to taste. Cook 8 min, or until chicken is evenly browned. Stir/Toss occasionally.
-- Add tomato sauce mixture and all remaining ingredients.
-- Simmer on medium heat 5 minutes, or until the chicken is done. Remember to stir occasionally.
Nutritionally information
This makes 4 servings. Each serving has about 447 calories, 11 grams of fat, 11 grams of fiber, and 37 grams of protein.
Ingredients
2 8 oz cans of tomato sauce (low sodium if you can find it)
4 oz of neufchatel (cream cheese alternative)
1/4 cup of light Zesty Italian dressing (I like Kraft's)
1 lb boneless, skinless chicken breast cut into bite-sized pieces
1 small onion, chopped
4 cups cooked whole wheat rotini (about 2 1/2 cups dry)
1 large bell pepper, diced
1 can (14.5 oz) diced tomatoes (the Italian one with herbs is tasty!)
1-2 tbsp minded garlic (to taste)
1 tsp crushed red pepper flakes
Directions
-- Prepare the pasta.
-- Blend tomato sauce and cheese in blender (or Magic Bullet) until smooth
-- Heat dressing in a large skillet on med-high heat.
-- Add chicken and onions. Salt and pepper to taste. Cook 8 min, or until chicken is evenly browned. Stir/Toss occasionally.
-- Add tomato sauce mixture and all remaining ingredients.
-- Simmer on medium heat 5 minutes, or until the chicken is done. Remember to stir occasionally.
Nutritionally information
This makes 4 servings. Each serving has about 447 calories, 11 grams of fat, 11 grams of fiber, and 37 grams of protein.
Wednesday, February 16, 2011
Honey Ginger Shrimp with Broc Slaw over CousCous
This recipe offered something very new to our house. We had never had broccoli slaw nor couscous before. I was looking forward to trying something new last week; last week was the first week we actually had planned meals since our little guy was born in December. I was surprised at how much I enjoyed the meal. I'm hoping to put in on the menu again next week! I found the recipe in the January All You Magazine.
Ingredients
1/4 cup dry couscous (whole wheat is recommended but not necessary)
1 tablespoon honey
1 tablespoon freshly grated ginger root
2 tablespoons lime juice
2 tablespoons olive oil (I used half EVOO and half garlic infused EVOO)
3 ounces of fresh or frozen shrimp
2 cups broccoli slow (found in the refrigerated produce area)
Directions
--Prepare couscous and directed on the package
--Combine honey, ginger, lime, and oil in a small bowl. Whisk until combined.
--Saute sauce with shrimp in a skillet on med-high heat for 3 minutes or so.
--Add slaw to the skillet and continue to saute. Make sure the slaw gets covered in the sauce! Cook 3-5 minutes
--Serve shrimp mixture over couscous
Nutritional information
This makes a solid 2-serving meal. I doubled it when I made it, though, so we could have left overs the next day for lunch. Each serving has about 225 calories, 3 g fat, 3.4 g fiber, and 16.5 g protein.
Ingredients
1/4 cup dry couscous (whole wheat is recommended but not necessary)
1 tablespoon honey
1 tablespoon freshly grated ginger root
2 tablespoons lime juice
2 tablespoons olive oil (I used half EVOO and half garlic infused EVOO)
3 ounces of fresh or frozen shrimp
2 cups broccoli slow (found in the refrigerated produce area)
Directions
--Prepare couscous and directed on the package
--Combine honey, ginger, lime, and oil in a small bowl. Whisk until combined.
--Saute sauce with shrimp in a skillet on med-high heat for 3 minutes or so.
--Add slaw to the skillet and continue to saute. Make sure the slaw gets covered in the sauce! Cook 3-5 minutes
--Serve shrimp mixture over couscous
Nutritional information
This makes a solid 2-serving meal. I doubled it when I made it, though, so we could have left overs the next day for lunch. Each serving has about 225 calories, 3 g fat, 3.4 g fiber, and 16.5 g protein.
Friday, January 28, 2011
Apple and Walnut Muesli
Until I fell upon this recipe, I had never heard of Muesli before, but I sure glad I did! It is delicious! This makes an excellent filling breakfast, but I can imagine it would work well for lunch or a power-snack too. It can be made ahead of time, even. This was adapted from a similar recipe in Jan 2011 All You Magazine.
What is Muesli? http://en.wikipedia.org/wiki/Muesli
Ingredients
1/2 cup uncooked rolled or old fashioned oats
1/2 cup low-fat milk
2 Tbsp chopped walnuts
1 cored and chopped apple
1 tsp honey
1/2 tbsp brown sugar
1/4-1/2 tsp cinnamon
Directions
Mix together all the ingredients in a bowl. Let stand for either 10 minutes or overnight in the fridge for the oats to soften.
Nutritional Information
This recipe is for one serving. It has about 340 calories, 8.5 g fat, 12.4 g protein, and 8 g fiber
What is Muesli? http://en.wikipedia.org/wiki/Muesli
Ingredients
1/2 cup uncooked rolled or old fashioned oats
1/2 cup low-fat milk
2 Tbsp chopped walnuts
1 cored and chopped apple
1 tsp honey
1/2 tbsp brown sugar
1/4-1/2 tsp cinnamon
Directions
Mix together all the ingredients in a bowl. Let stand for either 10 minutes or overnight in the fridge for the oats to soften.
Nutritional Information
This recipe is for one serving. It has about 340 calories, 8.5 g fat, 12.4 g protein, and 8 g fiber
Thursday, January 20, 2011
Beer and Brat Stew
This is a delicious stew that helps chase the winter chills away. IT makes a lot, so plan on eating it for a few days. This recipe was inspired by one found on Foodnetwork.com by Emeril Lagasse.
Ingredients
3 (12 oz) bottles of dark beer
1 package (12oz or more) of Andouille sausage
1 package (12oz or more) of turkey bratwurst (you choose the flavor. I've used both smoked and hot and spicy before)
5 slices of turkey bacon
3 cups of yellow onion, diced
2 tbsp minced garlic
1 can of reduced sodium, 99% fat free chicken broth
1 1/2 lbs small red potatoes cut in halves and quarters
3 large carrots peeled and cut into disks
3 sprigs fresh thyme
2 bay leaves
3/4 tsp slat
1/2 tsp black pepper
1/2 tsp garlic powder
Sprinkle of red pepper flakes
Directions
-- Preheat oven to 350 degrees
-- pour two bottles of bear in a medium Dutch oven and bring to a boil
-- Peirce the sausage and brats and add to the beer. Turn the heat down and simmer 10 minutes
-- Remove sausage and cool slightly
-- Reserve the sausage-liquid in a bowl and set aside
-- Slice the sausage into disks once they are cooled
-- Add the bacon to the pan and cook over medium heat until crispy. Remove and set on paper towels to drain.
-- Add the brat to the bacon drippings in the pan and cook 2-3 minutes.
-- Add the onions to the pan and cook 5 minutes or so
-- Add the garlic and cook 30 seconds or so
-- Add the remaining sausage-liquid, beer, chicken broth, potatoes, carrots, and seasonings. Bring to a boil and cover.
-- Place the Dutch oven in the oven and back for 30 minutes. Remove the bay leaves and thyme and serve.
Nutritional Information
Bases on 12 hearty portions, each portion contains 256 calories, 9 grams of fat, 13.9 grams of protein, and 1.7 grams of fiber
Ingredients
3 (12 oz) bottles of dark beer
1 package (12oz or more) of Andouille sausage
1 package (12oz or more) of turkey bratwurst (you choose the flavor. I've used both smoked and hot and spicy before)
5 slices of turkey bacon
3 cups of yellow onion, diced
2 tbsp minced garlic
1 can of reduced sodium, 99% fat free chicken broth
1 1/2 lbs small red potatoes cut in halves and quarters
3 large carrots peeled and cut into disks
3 sprigs fresh thyme
2 bay leaves
3/4 tsp slat
1/2 tsp black pepper
1/2 tsp garlic powder
Sprinkle of red pepper flakes
Directions
-- Preheat oven to 350 degrees
-- pour two bottles of bear in a medium Dutch oven and bring to a boil
-- Peirce the sausage and brats and add to the beer. Turn the heat down and simmer 10 minutes
-- Remove sausage and cool slightly
-- Reserve the sausage-liquid in a bowl and set aside
-- Slice the sausage into disks once they are cooled
-- Add the bacon to the pan and cook over medium heat until crispy. Remove and set on paper towels to drain.
-- Add the brat to the bacon drippings in the pan and cook 2-3 minutes.
-- Add the onions to the pan and cook 5 minutes or so
-- Add the garlic and cook 30 seconds or so
-- Add the remaining sausage-liquid, beer, chicken broth, potatoes, carrots, and seasonings. Bring to a boil and cover.
-- Place the Dutch oven in the oven and back for 30 minutes. Remove the bay leaves and thyme and serve.
Nutritional Information
Bases on 12 hearty portions, each portion contains 256 calories, 9 grams of fat, 13.9 grams of protein, and 1.7 grams of fiber
Apple Pork Chops and Stuffing
So sorry for getting behind on this again, but having a baby changes your downtime a bit. It doesn't change the need for tasty, easy, and healthy meals though! Here are some new recipes for you to try. This was taken from a Kraft Foods magazine.
Ingredients
1 package of Chicken stuffing mix (like Stove Top)
1 can of sugar-free apple pie filling
4-6 lean, boneless pork chops (about 1 1/2 lbs)
Directions
--Heat oven to 375 degrees
--Prepare stuffing as directed
--Grease a 13x9 casserole dish or pan with cooking spray. Add apple filling
--Salt and pepper the pork chops on the apples. I also sprinkled some dried thyme.
-- Then place the prepared stuffing on the chops.
--Cover with foil and bake 25 minutes
--Remove foil and bake 10 more minutes until chops are cooked through (160 degrees).
Nutritional Information
Based on breaking down the recipe into four servings, each serving will have about 340 calories, 6.5 g of fat, 30 g protein, and 2.5 g fiber
Ingredients
1 package of Chicken stuffing mix (like Stove Top)
1 can of sugar-free apple pie filling
4-6 lean, boneless pork chops (about 1 1/2 lbs)
Directions
--Heat oven to 375 degrees
--Prepare stuffing as directed
--Grease a 13x9 casserole dish or pan with cooking spray. Add apple filling
--Salt and pepper the pork chops on the apples. I also sprinkled some dried thyme.
-- Then place the prepared stuffing on the chops.
--Cover with foil and bake 25 minutes
--Remove foil and bake 10 more minutes until chops are cooked through (160 degrees).
Nutritional Information
Based on breaking down the recipe into four servings, each serving will have about 340 calories, 6.5 g of fat, 30 g protein, and 2.5 g fiber
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