Archive | September, 2013

Sweet and Tangy PorkChops

21 Sep


-1 1/4 lbs bone in pork chops
-1/2 cup beef broth
-3 tbsp. brown sugar
-1/4 cup ketchup

1. Heat a non stick skillet on med-high heat, and cook chops 3 min per side, until browned.
2. Mix all 3 remaining ingredients in a bowl and mix well.
3. Add sauce to chops, reduce heat to low and simmer, uncovered 10-15 min.
4. Remove chops, and keep warm.
5. Cook down sauce until about 1/2 cup remains.

Serve Chops with Sauce over top.

4 Servings= 275 Calories per serving

Chicken Marsala

16 Sep

-4 (4 0z) chicken cutlets
-1 1/2 tablespoons EVOO
– 2 tablespoons flour (+ 1 tbsp. flour separated, 3 tbsp. total)
– 1 tsp Italian seasoning
– 1/2 tsp paprika
– 1/2 tsp garlic powder
– 1/2 tsp black pepper
– salt (to taste)
– 2 cups raw, sliced mushrooms
– 1/2 can of 98% ff chicken broth
– 1/2 cup marsala wine
– 2 tbsp. water


1. use a meat mallot to pound out each chicken breast, into about 1/4 inch thick slices.

2. Sprinkle Salt onto chicken breasts.

3. Mix flour, Italian seasoning, paprika, garlic powder, and pepper together. Sprinkle mixture evenly over both sides of all 4 breasts.

4. Preheat oven to 350.

5. Heat EVOO in a large skillet to med-high temp (6-7 on my stove)

6. Place chicken breasts into oil and cook until golden brown crust forms on both sides.

7. Remove chicken and place in an oven safe dish. Keep in 350 degree oven to keep chicken warm.

8. Slowly pour wine and broth into skillet, and use a spatula to scrape drippings off pan, into broth.

9. Add mushrooms, and cook until about 1/2 of liquid has cooked off.

10. in a small cup, mix remaining 1 tbsp. flour with 1 tbps water. Stir to make a thick paste with no significant lumps. Add additional 1 tbsp. of water and mix until smooth. This makes a “slurry”.

11. Slowly add “slurry” mixture to broth and cooked mushrooms, stirring to incorporate.

12. Keep stirring until sauce reaches desired consistency.

13. Remove chicken breasts and place on a plate, with 1/4 of sauce mixture.

Make 4 generous servings= 235 Calories per serving.



1 Sep

It’s Football Season, once again. Here’s a great “game day” recipe for the calorie conscious! I have a couple of things to say about this nacho recipe. 1. It’s YUMMY. 2. I know the recipe for the nacho sauce (the “cheese”) itself sounds funny, but it is SOOOO GOOD. Please don’t let the cream of chicken soup scare you 🙂 Enjoy.

-7 1/2 ounces of baked tostito’s scoops
– 1 lb 96% Lean ground beef
– 1 packet taco seasoning mix*
– 1 cup water

Cheese Sauce
– 1 can of 98% fat free cream of chicken soup
– 1 block of fat free cream cheese
– 3/4 cup milk
– 1/4 cup (or more) pickled jalapenos (with juice, chopped finely in the food processor)

Other Toppings:

– tomato
– salsa
– onion
– 10 tablespoons plain greek yogurt (or sour cream)
– 1 2/3 cups shredded 2% cheddar cheese
– black olives
– lettuce

1. Mix all ingredients for cheese sauce and heat in a small pan on stovetop on low. Continue stirring to keep from sticking. Make sure it cooks long enough to incorporate all ingredients and get nice and hot. Serve hot.
2. Cook beef in a skillet, and cook down with contents of taco seasoning envelop and 1 cup water.
3. Arrange chips evenly on 5 plates, and top with even portions of beef and cheese sauce.
4. Add equal portions of any additional toppings you like! My calories include beef, cheese, shredded cheese, greek yogurt, and salsa. Other items listed would change calories, but not by much.

Editors Note: For a different take on this, try the pork version, using the pork from this recipe! Pork Tacos

* Make this even lower in calories, by using our homemade taco seasoning instead of storebought!

5 Servings= 510 Calories per serving


Skinny French Toast

1 Sep

People who know me in real life know that I love France, and all things “French.” I’m not sure how French toast got it’s name. I don’t think it’s origins can actually be traced to France, but I love it all the same. Here’s a skinny version just for you.

6 slices Sara Lee Whole Wheat 45 calorie bread
4 egg whites
1/2 cup 1% milk
1 tsp cinnamon
1 tsp vanilla
nonstick spray
spray butter (0 calorie)


1. Mix egg whites, milk, cinnamon and vanilla well in a bowl or shallow dish.
2. Heat a skillet to med-high (7 on my stove).
3. dip 3 slices of bread into the egg mixture, covering, but not saturating, each side.
4. Spray nonstick spray into skillet, and add each of the first 3 slices.
5. Flip slices when a nice brown crust begins to form on one side.
6. After each side is done, I spray with spray butter and allow it to sit on the skillet just long enough for the butter to form a bit of extra crust on each side of the bread.
7. Remove the first 3 slices, and make the next 3.
8. Serve with spray butter and sugar free syrup! Or top with some sugar free fruit topping!

2 Servings= 189 Calories per serving*

*calories do not include syrup or fruit topping. Only French toast itself.