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
Friday, July 22, 2011
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
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