Thursday, August 19, 2010

Baked Chicken Tostadas

I've been making these Chicken Tostadas for several years after a friend of mine had made them for me one day.  I hadn't made these in long time until my husband reminded me about them so I tried them out again this week and changed a few things up to try to lighten them up as much as possible.  These are really yummy and filling.  The paprika on the tostadas give them a nice color and flavor.  And the sour cream, cilantro, lime mix is a nice tangy finisher for these fabulous tostadas.  ENJOY!

Servings:  4
Serving Size:  1 tostada
Calories:  218
Fat:  9.8g
Carb:  24g
Fiber:  14g
Protein:  20g

Baked Chicken Tostadas

4 whole wheat low carb tortillas (80 calories each)
1/2 tbsp. olive oil
1/2 avocado
2 tbsp. light sour cream
1 cooked boneless skinless chicken breast, cut into chunks
1/2 cup 2% shredded cheddar cheese
1 medium tomato, diced
1 cup lettuce, shredded
4 tbsp. fresh cilantro, chopped
1 lime

1.  Preheat oven to 400 degrees.  Place the 4 tortillas on a non stick cookie sheet and spread 1/8 tbsp. of olive oil on each one with a pastry brush and sprinkle with paprika.  Bake tortillas in the oven for 10-15 minutes, until hard and crispy. 

2.  Meanwhile mix sour cream, chopped cilantro and the juice of 1 lime in a small bowl.  Set aside. 

3.  Dice tomato and set aside, shred lettuce and set aside, and mash avocado and set aside. 

4.  Once tostadas are done assemble them by layering on the ingredients, I like to do it in this order.  Avocado, chicken, cheese, lettuce, tomato, sour cream mixture. 

Tuesday, August 17, 2010

Baked Chicken with Dijon and Lime

I tried this baked chicken from Gina's blog last week and it was a big hit around here.  We all loved it, even my 2 kids.  I served this chicken with some grilled veggies for my husband and I and some steamed veggies for the girls.  I'll definitely be adding this recipe to our monthly rotation. 

Servings:  4
Serving Size: 2 thighs
Calories: 214.4 
Fat: 11.2 g 
Protein: 23.8 g 
Carb: 1.5 g 
Fiber: 0.2 g

Baked Chicken with Dijon and Lime

8 small chicken thighs, skin removed

3 tbsp Dijon mustard
1 tbsp light mayonnaise
1 clove garlic, crushed
1 lime, squeezed, and lime zest
3/4 tsp pepper
dried cilantro

1.  Preheat oven to 400°. Rinse the chicken and remove the skin and all fat. Pat dry; place in a large bowl and season generously with salt. In a small bowl combine Dijon, mayonnaise, lime juice, lime zest, garlic and pepper. Mix well. Pour over chicken, tossing well to coat.

2.  Spray a large baking pan with a little Pam to prevent sticking since all the fat and skin was removed from chicken. Place chicken to fit in a single layer. Top the chicken with dried cilantro. Bake until cooked through, about 30-35 minutes. Finish the chicken under the broiler until it is golden brown. Serve chicken with the pan juices drizzled over the top.

Skinny Monte Cristo

I used to love a good Monte Cristo, but OMG the calories and fat in the traditional ones is astounding.  This recipe from prevention magazine is really yummy and hits the spot for me without all of the added fat as the original.  It is super easy to make as a quick lunch or weekday meal. 

Servings: 2
Calories:  265
Protein:  22g
Carb:  24g
Fiber:  4g
Fat:  10g
Sodium:  524mg

Skinny Monte Cristo

3/4 oz low-sodium deli ham (about 2 thick slices)
3/4 oz low-sodium deli turkey (about 2 thick slices)
2 slices Swiss cheese
4 slices whole wheat bread, toasted
2 pinches nutmeg
2 egg whites
1/4 tsp. confectioners' sugar

1.  Layer ham, turkey, and cheese on two slices of toast.  Sprinkle with ground black pepper to taste.  Top with other slices of toast. 

2.  Heat cast iron skillet over medium heat 2 minutes.  Stir nutmeg into egg whites in shallow bowl.  Dip one side of sandwich into egg whites and let excess drip off.  Repeat on other side and with other sandwich. 

3.  Coat skillet with cooking spray.  Cook sandwiches 3 minutes on each side, or until meat is warmed through, cheese is melted, and egg whites are cooked.   Slice diagonally.  Dust with sugar and eat hot. 

Monday, August 16, 2010

Corn Salsa with Lime

This corn salsa with lime is such a great compliment to any salad, I love to add it in place of salad dressing sometimes, or as a compliment to a homemade Chipotle bowl.  It's also really great as an appetizer with some baked chips.  This recipe is also thanks to Gina's blog

Servings: 6
Serving Size: about 1 cup
Calories: 104

Corn Salsa with Lime

4 cups (20 oz) cooked sweet yellow corn, cut (I've used both canned and frozen)

2 vine ripe tomatoes, diced
1/2 red onion, diced
1 scallion, diced
1-2 jalapeños, diced (remove seeds unless you like it really spicy)
2 tbsp chopped cilantro
1 1/2 limes, juice of
chipotle chili powder, to taste
salt and fresh pepper to taste

Combine all the ingredients and refrigerate for about an hour. Makes about 6 cups.

Mexican Slow Cooked Pork Carnitas

I made this recipe a while back and had forgotten about it until this weekend.  We were at my brother's house celebrating my nephew's baptism and he made some traditional Mexican carnitas, I had never really bothered to ask how they were cooked and of course I asked AFTER eating them and was horrified yet not surprised that they were cooked in lard, yes lard.  I will have to say they were really good but not something I can eat all the time.  So that reminded me to share this recipe that is just as good, really it is, and it is not dripping in lard.  This recipe is from Gina's blog.  She has some awesome recipes on her blog and has been somewhat of an inspiration for me.  I love to have these carnitas in a "chipotle bowl" with some lettuce, avocado, fat free sour cream, and corn salsa, but you could also serve them over rice or in some low carb low calorie tortillas with some cilantro and onion on top. 

Servings: 8
Serving Size: 4 oz (1/2 cup)
Calories: 176
Fat: 7.7g
Protein: 25.8 g
Carb: 1.3 g
Fiber: 0.1 g

Mexican Slow Cooked Pork Carnitas

2.5 lb pork shoulder blade roast, lean, all fat removed

6 cloves garlic, cut into slivers
garlic powder
3/4 cup 99% fat free chicken broth
2-3 chipotle peppers in adobo sauce (to taste)
2 bay leaves

1.  Season pork with salt and pepper. In a medium sauté pan on medium-high heat, brown pork on all sides for about 10 minutes. Remove from heat and allow to cool.

2.  Using a sharp knife, insert blade into pork, cutting small holes and insert garlic slivers. Season pork generously with cumin, adobo and garlic powder all over.

3.  Pour chicken broth in the crockpot, add bay leaves and chipotle peppers. Place pork in crock pot and cover. Cook low for 8 hours. After 8 hours, shred pork using two forks and combine well with the juices that accumulated at the bottom. Remove bay leaves and adjust salt and cumin (you will probably need to add more). Let it cook another 15-30 minutes.

Cilantro Chicken Salad

I love Chicken Salad but hate the calories and fat that is usually found in the traditional chicken salad.  I found this recipe in Gina's blog and it's so yummy.  I would have never thought of putting cilantro in my chicken salad but it gives it such a wonderful flavor.  It is great for a quick lunch over some greens, on some low calorie bread for a yummy chicken salad sandwich, or as an appetizer with some low calorie crackers. 

Servings:  2
Calories:  163.3
Fat:  6.2
Protein:  23.2g
Carb:  21.4g
Fiber:  0.2g

Cilantro Chicken Salad

7 oz cooked chicken breast, shredded or diced

2 tbsp light mayonnaise
1 small scallion, chopped
2 tsp lime juice
2 tbsp chopped cilantro
salt and pepper
pinch garlic powder
pinch of cumin
pinch of chile powder
fat free chicken broth

Combine chicken, mayonnaise, scallions, lime juice, and cilantro. Season to taste with salt, pepper, garlic powder, cumin, and chile powder. Add a little chicken broth if chicken seams too dry, 1 tbsp at a time.

Strawberry Whipped Sensation

This strawberry dessert is so delicious it's hard to imagine it's not incredibly full of fat and a gazillion calories.  It is such a nice treat especially for these hot summer days.  This recipe was adapted from Kraft foods and tweaked a little to make it slightly lower in fat and calories but just as yummy as the original I promise. 

Servings:  12
Calories:  190
Fat:  4.5g
Sodium:  95mg
Carb:  32g
Fiber:  1g
Protein:  3g

Strawberry Whipped Sensation

4 cups fresh strawberries, divided
1 can (14oz) Eagle Brand Fat Free Sweetened Condensed Milk
1/4 cup lemon juice
1 tub (8oz.) Cool Whip Lite Whipped Topping, thawed, divided
8 Oreo Reduced Fat Chocolate Sandwich Cookies
1 Tbsp. butter, melted

1.  Shape foil onto outside of 8x4- inch loaf pan.  Line inside of pan with shaped foil, with ends extending over sides of pan. 

2.  Mash 2 cups of the strawberries in large bowl.  Stir in condensed milk and juice. 

3.  Stir 2 cups of the whipped topping into strawberry mixture.  Pour into prepared pan. 

4.  Finely chop cookies, what I like to do is place them in a freezer Ziploc bag and crush them with either a smooth meat mallet or a can, it's so much easier and faster than chopping.  Combine cookies and butter.  Spoon over whipped topping mixture in pan. 

5.  Cover cookie mixture with ends of foil and gently press cookie mixture into whipped topping mixture.  Freeze 6 hours or until firm. 

6.  Invert dessert onto serving plate when ready to serve, remove pan and foil.  Spread remaining whipped topping onto top and sides of dessert. 

7.  Slice remaining 2 cups strawberries; arrange on dessert.  Store leftovers in the freezer. 

Baked Salmon with tomatoes, spinach and mushrooms

This salmon is so incredibly easy to make and so yummy.  It's a perfect quick weekday meal paired with an easy side salad and viola dinner is ready.  This recipe is from Kraft Foods

Servings:  4
Calories:  230
Fat:  13g
Sodium:  270mg
Carbs:  4g
Fiber:  1g
Sugar:  3g
Protein:  23g

Baked Salmon with tomatoes, spinach and mushrooms

4 salmon fillets (1lb)
2 cups chopped fresh spinach leaves
1 cup sliced fresh mushrooms
1 tomato, chopped
1/2 cup Kraft Sun-Dried Tomato Dressing

1.  Heat oven to 375 degrees.  Place fish fillets skin-sides down, in 13X9 inch baking dish sprayed with cooking spray. 

2.  Combine remaining ingredients; spoon over fish. 

3.  Bake 20-25 minutes or until fish flakes easily with fork. 

Mini Italian Meat Loaves

These mini meat loaves are so full of flavor you'll never want to go back to traditional meat loaf again.  I got this recipe from the Pampered Chef a few years ago and tweaked it a bit to make it a little more skinny friendly.  My girls LOVE these and so does my husband.  I usually try to serve them with some steamed veggies on the side and a side salad for a nutritious flavorful dinner. 

Servings:  4
Calories:  265
Total Fat:  14g
Cholesterol:  85mg
Carb:  11g
Protein:  28g
Sodium:  750mg
Fiber:  1g

Mini Italian Meat Loaves

1/4 cup chopped onion
16oz. 90% lean ground beef
1/4 cup unseasoned dry bread crumbs
2 small garlic cloves, pressed
1 tsp Italian Seasoning
1/2 tsp salt
1/4 tsp ground black pepper
1 cup refrigerated marinara sauce, divided
1/2 cup (2 ounces) 2% shredded Italian cheese blend

1.  Preheat oven to 375 degrees.  Spray baking dish with nonstick cooking spray.  Chop onion and combine in a mixing bowl with ground beef, bread crumbs, pressed garlic, seasoning, salt and black pepper.  Add 1/2 cup of the marinara sauce; mix lightly but thoroughly. 

2.  Shape meat mixture into four small loaves and place on baking dish; top with remaining marinara sauce.  Bake 25-30 minutes or until meat is no longer pink in centers. 

3.  Sprinkle loaves with cheese; bake 1 minute or just until cheese begins to melt.  Remove from oven to serving plates.

HG Bella Bella Bellini

Yummy!  This Peach Bellini reminds me a lot of the ones at Carrabbas, except they are a lot cheaper and TONS nicer for your girlish figure.  I made these for some girlfriends for the first time on the 4th of July and they were a huge hit.  The only recommendation I have is be prepared to make more than expected, these ran out quick.  This recipe is also courtesy of the Hungry Girl happy hour book. 

Servings:  2
Calories:  94
Fat:  0g
Sodium:  1mg
Carbs:  4.5g
Fiber:  <0.5g
Sugars:  3g
Protein:  <0.5g

HG Bella Bella Bellini

3 slices canned peaches packed in juice
One-fourth of a 2-serving packet (about 1/4 teaspoon) sugar-free raspberry powdered drink mix
8-ounces sparkling white wine chilled

1.  On a small plate, mash peaches with a fork.  Evenly distribute the peach puree between two champagne flutes. 

2.  In a glass, combine powdered drink mix with wine and gently stir to dissolve.  Pour over the puree in the flutes and enjoy!

HG Swingin' Sangria

As most of you know I love indulging in a good glass of wine or cocktail.  Initially when I started my weight loss journey that was one of the things that was the hardest for me to "give up".  As I've progressed I've learned that there is no need to give anything up but everything should be done in moderation.  Anyway, in order to not go completely overboard on my calories when trying to enjoy a cocktail I found some "skinny" drink recipes that are AWESOME!  This particular recipe is from the Hungry Girl

Servings:  10
Serving Size:  1 cup
Calories:  97
Fat:  <0.5g
Sodium:  12mg
Carbs:  10g
Fiber: 1g
Sugars: 6g
Protein:  0.5g

HG Swingin' Sangria

One 2-serving packet (about 1 teaspoon) sugar-free lemonade powdered drink mix (I used Crystal Light)
One 8-ounce can pineapple chunks packed in juice, not drained
2 cups sliced strawberries
1 orange, peeled, roughly chopped, seeds removed
1 peach or nectarine, roughly chopped
1 lime, sliced into rings
One 750-milliliter bottle pinot grigio
12 ounces diet lemon-lime soda

1.  Combine powdered drink mix with 8 ounces water in a glass and stir to dissolve.  Set aside. 

2.  Place all fruit in a large pitcher.  Add lemonade mixture, 8 additional ounces water, and pinot grigio.  Cover a refrigerate for at least 5 hours.  (Overnight is best.)

3.  Just prior to serving, stir in soda.  Pour and be sure to get a nice amount of fruit in each glass.  Enjoy!

Saturday, August 14, 2010

Chicken and White Bean Enchiladas with Creamy Salsa Verde

These enchiladas are so good, they are full of flavor and are perfect for when your craving Mexican food but don't want to go overboard.  These are full of fiber and are delicious.  This recipe is from Gina's blog, and is one of her best.  I like to top these with some fat free sourcream and some avocado for the perfect encilada meal. 

Servings: 8
Serving Size: 1 enchilada
Calories: 230
Fat: 7.3 g
Protein: 20.4 g
Carb: 28.7 g
Fiber: 12.2 g

Chicken and White Bean Enchiladas with Creamy Salsa Verde

Chicken and White Bean Filling:

1 tsp olive oil
1/4 cup minced white onion
2 cloves garlic, minced
1 can (4.5 oz) chopped green chiles
15.5 oz can Navy beans (or Cannellini beans)
8 oz cooked shredded chicken breast
1/3 can water
1 chicken bullion
1 tsp cumin

Green Chile Enchilada Sauce:
1 tsp butter
1/2 cup chopped white onion
2 tbsp flour
1 cup fat free chicken broth
7 oz can chopped green chile
2 jalapeños, chopped (I used jarred)
1/2 cup light sour cream
3/4 cup reduced fat Mexican cheese
8 medium low carb tortillas
chopped fresh cilantro or scallions (or both!)

Preheat oven to 375 degrees.

For the Filling:

In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 minutes. Add green chiles, beans, water, bullion, and cumin. Mix well and cover. Simmer on low 15 minutes. Remove cover, add chicken and cook an additional 5 minutes, or until it thickens and liquid boils down. Set aside.

Green Chile Enchilada Sauce:

In a large nonstick pan, melt the butter over medium heat. Add onion and cook, stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 minutes. Add flour and stir well. Cook for 1 minute, stirring constantly. Slowly whisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 minutes. Add green chiles, jalepeños, and salt to tatse. Cook another minute then remove from the heat. Stir in the sour cream.

Spread about 1/4 cup of the enchilada sauce on the bottom of a 9x13" baking dish. Fill each tortilla with 1/3 cup of the chicken/white bean filling. Roll the tortillas and place seam side down in the prepared baking dish. Continue filling remainder of the tortillas.

Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 minutes, until the enchiladas are hot and the cheese is melted. Remove from oven and top with fresh cilantro or scallions

Friday, August 13, 2010

Spaghetti with Zesty Bolognese

This recipe took a little tweaking and experimenting before it was just right for my taste.  I originally saw it in a kraft foods magazine but added a few things of my own to make it more to my liking.  It tastes very homemade and authentic despite some of the ingredients.  My kids loved it, so it definitely passed the test around here. 

Servings: 6
Calories: 390
Fat: 8 g
Saturated fat: 3.5 g
Cholesterol: 55 mg
Sodium: 780 mg
Carb: 53 g
Fiber: 4 g
Sugars: 9 g
Protein: 26 g

Spaghetti with Zesty Bolognese

1 small Onion, chopped
10 mushrooms, sliced
1/2 red bell pepper, chopped

2 garlic cloves, minced
1/4 cup KRAFT Light Zesty Italian Dressing
1 lb. extra-lean ground beef
1 tbsp. Italian Seasoning
1 can (15 oz.) tomato sauce
1 can (14 oz.) diced tomatoes, undrained
3/4 lb. Spaghetti, uncooked
2 Tbsp. PHILADELPHIA  Fat Free Cream Cheese
1/4 cup KRAFT Grated Parmesan Cheese

1.  Cook and stir onions, bell pepper and mushrooms in dressing in large skillet on medium heat until crisp-tender. Add meat and Italian seasoning; cook on medium-high heat until browned, stirring frequently. Stir in tomato sauce and tomatoes. Bring to boil; simmer on medium-low 15 min., stirring occasionally.

2.  Meanwhile, cook spaghetti as directed on package.

3.  Remove sauce from heat. Add fat free cream cheese; stir until melted. Drain spaghetti; place in large bowl. Top with sauce and Parmesan.

Asian Glazed Drumsticks

These Asian Glazed Drumsticks are delish.  And this is coming from someone who really doesn't like Asian food, at.all.  I just had to try these after seeing some rave reviews about them on Gina's blog.  They are sensational.  I do think they are a tiny bit spicy but keep in mind I have a very low tolerance for spicy food, so if you like spicy follow the recipe as is, if your a wimp like me, I'd tone down the Sriracha sauce a tad.  Other than that these are wonderful and they look so pretty with the sesame seeds as well.  Something has to be said for food that looks pretty right? 

Servings: 4
Serving Size: 2 drumsticks
Calories: 213
Fat: 4.7 g 
Protein: 27.5 g 
Carb: 12.7 g 
Fiber: 0.4 g
Asian Glazed Drumsticks
8 medium chicken drumsticks, skin removed 

Pam spray oil
1 cup water
1 tbsp Sriracha hot sauce (more or less to taste)
1/2 cup balsamic vinegar
1/2 cup soy sauce
4 tsp agave nectar (or sugar)
3 cloves garlic
1 tsp ginger, grated
2 tbsp chives or scallions, chopped
1 tsp sesame seeds

1.  In a heavy large saucepan, brown chicken on high for 3-4 minutes with a little spray oil. Add water, balsamic, soy sauce, agave, garlic, ginger, hot sauce and cook on high until liquid comes to a boil. Reduce heat to low and simmer, covered for about 20 minutes. Remove cover and bring heat to high, allowing sauce to reduce down, about 8 minutes until it becomes a thick glaze, turning chicken occasionally. (Keep an eye on glaze, you don't want it to burn when it start becoming thick) Transfer chicken to a platter and pour glaze on top. Top with chives and sesame seeds and serve.

Grilled Vegetable Pasta Salad

This veggie pasta salad was a huge hit at our house a few nights ago.  My kids both had 2 helpings and my husband and I both loved it as well.  It is really yummy and doesn't have that heavy pasta feel at all.  The recipe was adapted from this Pampered Chef recipe book.  I served it alone and the portion was generous enough to not need any side items or extras.  This feels like a perfect summer pasta salad. 

Servings:  4
Calories: 290

Fat: 9g
Saturated Fat: 3g
Cholesterol: 5mg
Carb: 35g
Protein: 18g
Sodium: 600mg
Fiber: 8g

Grilled Vegetable Pasta Salad

7 ounces extra firm tofu
1 medium red bell pepper, cut lengthwise in half and seeded
1 large yellow squash, cut lengthwise
1/2 lb asparagus spears, trimmed
4 oz baby mushrooms
1/2 cup reduced-fat balsamic dressing, divided
1/4 cup snipped fresh basil leaves
2 cups uncooked whole wheat rotini pasta
1 oz (1/4 cup) grated fresh Parmesan cheese

1. Prepare grill for direct cooking over medium coals (I actually did this in a grill pan on my stove). Slice tofu lengthwise into 1/2 inch slices. Brush tofu and vegetables with 1/4 cup of the dressing using a pastry brush. Snip bail, and set aside.

2. Meanwhile, cook pasta according to the package direction; drain and keep warm.

3. Lightly grease grid of grill. Place tofu and vegetables on grid of grill. Grill mushrooms 5-7 minutes and bell pepper, squash, asparagus and tofu 10-12 minutes, turning occasionally. Remove vegetables and tofu from grill.

4. Cut vegetables and tofu into bite-size pieces; place in large bowl. Add pasta, basil and remaining dressing; mix gently. Grate Parmesan cheese over salad; toss gently. Serve warm or at room temperature.

Grilled Tilapia with Pineapple Salsa

This tilapia is so good.  The pineapple salsa on top is just the right amount of sweet and spicy and it is such a nice light summer dish.  It was pretty quick and easy to do and very tasty.  Both my husband and I really liked this one.  The recipe was taken from this Pampered Chef book and tweaked slightly.  And I promise it tasted way better than it looks, but I wanted to add the picture anyway. 

Servings:  4
Calories: 200
Fat: 9g
Saturated Fat: 1.5g
Cholesterol: 55mg
Carb: 13g
Protein: 23g
Sodium: 780mg
Fiber: 2g

Grilled Tilapia with Pineapple Salsa

Pineapple Salsa:
1/2 medium pineapple
1/4 small red onion
1 serrano pepper
2 tbsp chopped fresh cilantro
1/8 tsp salt
1 lime

1 packet (1.25oz) taco seasoning mix
4 boneless, skinless tilapia fillets (about 4 oz each)

1.  Heat Grill pan over medium-high heat 5 minutes. As pan heats, peel pineapple half; cut lengthwise into two pieces and remove core. Slice each pineapple piece lengthwise into 3 strips. Arrange strips in a single layer over grill pan; cook 2-3 minutes on each side or until grill marks appear. Set aside.

2. While pineapple cooks, chop onion. Cut serrano pepper lengthwise in half; remove and discard seeds. Chop pepper and cilantro. Combine onion, serrano pepper, cilantro and salt in small bowl. Zest lime to measure 1 tsp of zest. Juice lime to measure 1 tbsp juice. Add zest and juice to bowl; mix well.

3. Place taco seasoning mix in a shallow plate.  Add tilapia; turn to coat. Place tilapia fillets onto grill pan. Cook 2 minutes or until grill marks appear. Turn tilapia over; cook 2 minutes or until tilapia flakes easily with a fork. Remove tilapia from pan.

4. As tilapia cooks, chop pineapple and add to onion mixture in bowl; mix well. To serve, top tilapia with pineapple salsa.

HG Slow-cookin' BBQ Chicken

This slow cooked BBQ chicken is delicious.  It really tastes like something out of a popular BBQ restaurant expect with a gazillion less calories and fat.  I like to serve this in a sandwich with pickles and onions with some slaw on the side.  Yummy!  This recipe is from the Hungry Girl recipe book. 

Servings:  7
Serving Size:  1/2 cup
Calories:  149
Fat:  1g
Sodium: 462g
Carbs:  10g
Fiber:  <.5g
Sugars:  9g
Protein:  22.5g

HG Slow-cookin' BBQ Chicken

1 cup canned tomato sauce

1/2 cup ketchup
2 tbsp plus 2 tsp brown sugar (I used splenda brown sugar and cut a few more calories there)
2 tbsp plus 2 tsp cider vinegar
2 tsp garlic powder
1 1/2 lbs raw boneless skinless lean chicken breasts, halved
Optional: crushed red pepper

1.  Place all ingredients except chicken in the crock pot. Stir until mixed. Add chicken and coat well with the sauce.

2.  Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours, until chicken is fully cooked.

3.  Remove all of the chicken and place it in a bowl. Shred each piece using two forks--one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and mix well with the sauce.

If you're serving a group, keep the crock pot on its lowest setting, so the chicken stays warm. If you like, season to taste with crushed red pepper. Eat up!

Black Bean, Hominy & Corn Salsa

This light fresh "salsa" is really good with some light chips or as a topping for a salad or simply as a side item.  It's a great summer salsa to have as an appetizer for your backyard BBQ as well.  This recipe was adapted from the Pampered Chef.  This recipe is very easy to double or triple when having guests for dinner.  This recipe also gets tastier and tastier the longer you let it sit in the fridge, a few hours is best. 

Servings:  8
Serving size:  1/4 cup salsa
Calories: 45
Fat: 1.5 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 7 g
Protein: 1 g
Sodium: 150 mg
Fiber: 2 g

Black Bean, Hominy & Corn Salsa

1/2 cup canned black beans, drained and rinsed

1/2 cup thawed, frozen whole kernel corn
1/2 cup canned hominy, drained
1/2 cup diced red bell pepper
1 jalapeño pepper, seeded and chopped (about 1 tablespoon)
2 tablespoons finely chopped red onion
2 tablespoons snipped fresh cilantro
1 lime
2 teaspoons olive oil
1/4 teaspoon salt

1.  Place black beans, corn and hominy in Bowl. Dice bell pepper. Slice off stem from jalapeno pepper and remove seeds. Finely chop jalapeno pepper and onion. Snip cilantro. Add bell pepper, jalapeno pepper, onion and cilantro to bowl.

2.  Zest entire lime using Lemon/Zester Scorer; finely chop zest. Juice lime using Juicer to measure 2 teaspoons juice. Add lime zest, juice, oil and salt to bowl; mix well.

Blackened Fish Tacos

These fish tacos are so yummy, they taste so fresh and authentic and they are super easy to make.  I adapted these from this Pampered Chef recipe book.  This is a good stand alone meal or can be paired with a fresh green salad. 

Servings:  4
Calories: 300
Fat: 9g
Sat Fat: 1.5g
Cholesterol: 55mg
Carbohydrate: 32g
Protein: 26g
Sodium: 320mg
Fiber: 6g

Blackened Fish Tacos


1/4 cup sliced green onions
2 tbsp snipped fresh cilantro
1 tbsp fresh lime juice
1 tbsp olive oil
1 garlic clove, pressed
1 tsp sugar or splenda
1/2 tsp Cajun seasoning
2 cups broccoli slaw mix

1lb tilapia fish fillets
1 tbsp Cajun seasoning
1 avocado, seeded and sliced
8 (6-inch) corn tortillas, warmed
3 medium radishes

1.  For slaw, combine green onions, cilantro, lime juice, oil, garlic, sugar and seasoning; whisk until blended. Add slaw mix; toss to coat. Cover; refrigerate until ready to serve. This tastes much better if you let it chill for a few hours. 

2.  Heat grill pan over medium heat 5 minutes. Moisten fish fillets with water and sprinkle with Cajun seasoning. Lightly spray pan with non stick spray. Place fillets in pan; cook over medium heat 10-12 minutes or until fish flakes easily with fork, carefully turning once. Remove from heat. Flake fish into bite size pieces.

3.  Cut avocado in half lengthwise; remove seed and cut flesh away from skin. Cut one avocado half into slices. Warm tortillas. Top tortillas evenly with slaw mixture and fish. Grate radishes evenly over fish. Top with avocado slices.

Chicken Enchiladas

These chicken enchiladas are full of flavor and do not taste "light" at all.  I found this recipe on the wonderful blog that is full of WW recipes.  They are so yummy!  I like to top mine with a Tbsp. of fat free sour cream and a little bit of avocado for extra calories.  These even received my husband's stamp of approval and he tends to be picky about his Mexican food.  The recipe says 8 servings, making each serving one enchilada for 160 calories, but I often make my meal with 2 enchiladas for 320 calories. 

Servings:  8
Serving Size:  1 enchilada
Calories:  160
Fat:  5.9g
Protein: 16.2g
Carb:  17.8g
Fiber:  8.3g

Chicken Enchiladas

For the sauce:

2 garlic cloves, minced
1-2 tbsp chipotle chilis in adobo sauce
1-1/2 cups tomato sauce
1/2 tsp chipotle chili powder
1/2 tsp ground cumin
3/4 cup fat free chicken broth
kosher salt and fresh pepper to taste

For the chicken:

1 tsp olive oil
8.5 oz (2 breast halves) cooked shredded chicken breast
1 cup diced onion
2 large clove garlic, minced
1/4 cup cilantro
kosher salt
1 tsp cumin
1/2 tsp dried oregano
1 tsp chipotle chili powder
1/3 cup chicken broth
1/2 cup tomato sauce
8 (6-inch) reduced carb whole wheat flour tortillas
1 cup shredded low fat Mexican cheese
Nonstick cooking spray

1.  In a medium saucepan, spray oil and saute garlic. Add chipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.

2.  Preheat oven to 400 degrees.

3.  Heat the vegetable oil in a medium skillet over medium-high heat. Saute onions and garlic on low until soft, about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and cook 4 to 5 minutes. Remove from heat.

4.  Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken mixture into each tortilla and roll it. Place on baking dish seam side down. Top with sauce and cheese. Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes. Top with fat free sour cream and avocado if you wish (for extra calories).

Thursday, August 12, 2010

Zesty Grilled Vegetables

These veggies are another perfect summer recipe.  I like to pair these with the Sweet BBQ Chicken Kabobs for a nice grilled summer dinner.  They are really tasty and flavorful while staying light. 

Servings:  8
Calories: 80
Fat: 3.5g
Sodium: 220 mg
Carb: 10g
Fiber: 2g
Sugars: 4g
Protein: 4g

Zesty Grilled Vegetables

4 zucchini, cut diagonally into 1/2 inch thick slices

3 each: red and yellow peppers cut into 1/2 inch wide strips.
1/4 cup Kraft Zesty Light Italian Dressing
1/4 cup Grated Parmesan Cheese

These can be done in a grill basket on an outdoor grill or in a grill pan indoors. I've done both

1.  Grill 10 minutes or until crisp tender on medium high heat, turning occasionally. Place in large bow.

2. Add dressing; toss to coat. Sprinkle with cheese.

Sweet BBQ Chicken Kabobs

These chicken kabobs are perfect for a summer BBQ or can easily be done indoors on a grill pan for a quick week night supper.  They are really yummy and both of my daughters really enjoy them, the sweetness of the pineapple and tangyness of the barbecue sauce make such a wonderful combination for this dish.  I served it with these Zesty Grilled Vegetables on the side and it made for a fabulous dinner.  This recipe was adapted from kraft foods

Servings:  4

Calories: 240
Fat 3g
Cholesterol 65mg
Sodium 480mg
Carb 29g
Fiber 3g
Sugars 24g
Protein 26g

Sweet BBQ Chicken Kabobs

1 lb. boneless skinless chicken breasts, cut into 1 1/2 inch pieces
2 cups 1 1/2 inch fresh pineapple chunks
1 each: red and green peeper cut into 1 1/2 inch chunks
1/2 cup Kraft Light Barbecue Sauce
3 tbsp. frozen orange juice concentrate, thawed.

1.  Preheat grill to medium- high heat. Using 8 long wooden skewers (two side by side for each kabob), thread chicken alternately with pineapple and peppers onto skewers to make 4 kabobs.

2.  Mix barbecue sauce and juice concentrate; brush some of the sauce mixture onto kabobs.

3.  Grill 8 to 10 minutes or until chicken is cooked through, turning and brushing occasionally with the remaining sauce mixture.

Chipotle Chicken with Sweet Potatoes

This Chicken tastes so good with the smokey chipotle flavor, it is a tad spicy but the sweet potato and the sour cream really help balance the chipotle so that it is not overpowering.  I am a wuss for spicy food and I could eat it just fine so that should tell you something.  I made this again tonight and added 3/4 tsp of chipotle instead of 1 tsp just to try it out and it was perfect for my girls to eat as well.  I think I'll be making it like that from now on so that we can all enjoy it.  I served it over some rice and it was YUMMY!

Servings:  4
Calories:  280

Chipotle Chicken with Sweet Potatoes

6-8 boneless skinless chicken thighs
10 oz. sliced mushrooms
1/2 onion, chopped
3 garlic cloves, minced
1 small sweet potato, peeled and chopped in chunks
1 red bell pepper, diced
1 tsp. chipotle peppers (I have used both the dry spice and the canned and they both work)
1 tsp. paprika
1/4 tsp. black pepper
1 cup fat free sour cream

1.  Place the chicken into the stoneware of your slow cooker.  Prepare the veggies and place on top of the chicken.  Pour in the broth and add the spices.  Cover and cook on low for 6-8 hours, or 4 hours on high, or until the chicken has completely cooked and started to shred. 

2. Before serving, stir in the sour cream and heat on high for 30 minutes, or until hot. 

3.  Serve over brown rice (for extra calories).

My simple dinner salad

This is what I like to call my basic simple dinner salad.  I usually have this at least once a week and it's so easy to throw together, it's light but yet is enough to make a meal out of.  I am going to post the recipe with chicken but I often substitute deli ham or turkey, lump crab meat, or other protein in place of the chicken depending what I have on hand or what sounds good. 

Serving:  1
Calories:  345

Simple Dinner Salad

2 cups fresh baby spinach leaves
6-8 cherry tomatoes
3 mushrooms, sliced
1/4 bell pepper (any color)
handful alfalfa sprouts
1 Tbsp.  craisins
1 Tbsp.  honey roasted almond slices
1/8 avocado, cut in chunks
2 Tbsp. Fat Free dressing
1 Grilled Boneless Skinless Chicken Breast

1.  Wash and cut up veggies and mix together in a salad bowl.  Add sliced chicken breast, craisins and almonds.  Toss with dressing. 


Prarie Land Pot Roast

I'm going to start off posting recipes I've tried in the past to get a good stash going so initially I won't be putting pictures up with each recipe.  As I make recipes that I'm going to post about I'll try to take pictures to add to each new post, and I'll try to go back and edit old ones when I repeat recipes at home. 

This pot roast is taken from kraft foods website and adapted some to make it lighter.  It is a one pot meal and enough to feed your entire family and then some. 

Servings:  8 
Calories:  320
Fat:  3g
Sodium: 600 mg
Carb:  37g
Fiber:  4g
Sugars:  15g
Protien:  33g

Prep:  20 minutes  Cook Time:  2 hours 40 minutes

Prarie Land Pot Roast

1 boneless beef shoulder pot roast (2lb)
1/2 tsp. salt
1/4 tsp. pepper
1 bottle (8 oz) of Fat Free Kraft Catalina dressing, divided
2 large onions, sliced
2 lb. Yukon gold or all-purpose potatoes, peeled, cut into 2-inch pieces

1.  Season both sides of roast with salt and pepper.  Brown meat in large heavy pot on high heat in 1/4 cup of the dressing, turning to brown all sides.  Add onions; stir to brown. 

2.  Add remaining dressing, potatoes, carrots and enough water to come three-fourths of the way up meat (about 1 1/2 to 2 cups).  Bring to boil; cover.  Reduce heat to low.  Simmer 2 hours or until meat and vegetables are tender. 

3.  Remove meat from pan; slice meat thinly against the grain.  Serve meat and vegetables topped with pan gravy.

Welcome to my blog

I wanted to put this blog together to compile all of my recipes in one place so that I could have easy access to them and so I could also share them with family and friends.  Most if not all of the recipes I post will be taken from a variety of sources and will be low calorie, low fat, or made "light".  I will only be posting recipes that I have already tried and liked.  Many of these I've experimented with over the past year and are now favorites in our household.  Feel free to comment or make suggestions if you changed the recipes and liked them with your tweaks.  Thanks for checking out my blog and indulging me.  :)