Archive | August, 2014

Ham and Havarti Frittata

27 Aug

This was pretty good, and it was really quick. I served it with some fresh fruit in a 1/8 serving size, but it’s pretty low-cal and full of protein, so i’ll list different serving sizes today, in case you’re a little hungrier 🙂 Great for Breakfast, Brunch, or Dinner, and Frittatas are versatile, so I’ll be posting more versions with different ingredients in the future.

Editors Note: I used a 10 Inch cast Iron skillet for this. I’m not sure how else you could make it, because of the high heat needed to finish this in the oven. Most oven-safe skillets are only “oven safe” to a certain temperature, so be sure yours will work in the oven.

 

Ingredients

  • 4 Egg whites
  • 5 whole eggs
  • 1/3 cup 1% Milk
  • 1/2 tsp salt
  • 1/2 tsp thyme
  • 1/2 tsp pepper
  • 2 tsp olive oil
  • 1/4 cup diced onion
  • Diced Ham, 4 ounces (i bought a 4 oz pre-diced pack in the deli section)
  • 5 ounces Havarti Cheese (I used Boars Head creamy havarti from the deli)

Directions

1. Preheat oven to broil.

2. Heat oil in your cast iron skillet, on a medium setting on the stovetop. Sautee onions and diced ham until onions become translucent.

3. In a medium bowl, mix egg whites, eggs, milk, salt, pepper, and thyme. Whisk until everything is well blended.

4. Once onions and ham have been sauteed, spread them in an even layer in the skillet, and cover with the sliced havarti cheese.

5. Pour egg mixture over the top of the ham, onions and cheese and cook on medium on the stovetop 3-4 minutes until eggs appear to be set on the bottom, and are beginning to set through the middle. Don’t stir the eggs. Pay attention here to the heat. If your heat is too high your eggs will scorch. I set mine on about 4-5 on a 1-10 setting.

6. CAUTION: USE A POT HOLDER: The skillet handle will get very hot both on the stovetop, and of course, in the oven.

After bottom and middle of eggs have begun to set, place the whole skillet into the oven and allow it to broil 4-6 additional minutes.

7. Remove from oven when eggs appear set all the way through and top has just begun to turn golden in spots.

8. Allow to cool about 5 minutes before slicing the frittata like a pie to serve.
6 Servings= 225 Calories per serving

8 Servings= 165 Calories per serving

Approximately 5 weight watchers points plus for 1/6, or 4 points plus for 1/8.

 

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Stuffed Shells Florentine

20 Aug

This recipe is pretty classic, pretty easy, but not all that “quick” so it makes a good weekend recipe at my house. If you want to make it on a weeknight, and you’re short on time in the evenings, i’d recommend making the sauce, and stuffing the shells the night before, and then just adding the sauce, cheese, etc for the baking the next evening. Also, if you don’t want to make the sauce i’ve linked to here, you can use Prego Smart Light without affecting your calorie count. Any other jarred sauce will increase your calories.

 

Ingredients:

  • 30 Barilla Jumbo Shells
  • 1 batch (or about 3 cups) Marinara Sauce
  • 15 oz Part Skim Ricotta Cheese
  • 2 egg whites
  • 1/2 Tsp Garlic powder
  • 1/4 Tsp Salt
  • Pepper to taste
  • 1 1/2 Cups mozzarella cheese shredded (divided into 1/2 cup, and 1 cup)
  • 1 Box frozen chopped spinach, thawed

 

Directions:

1. Boil a large pot of water, and boil your shells until al dente.

2. Mix ricotta, egg white, garlic powder, salt, pepper, and 1/2 cup mozzarella in a medium sized bowl.

3. Lay about 4 stacked paper towels flat on your counter. Spread the thawed spinach out on these towels, and top with about 3 additional paper towels. Press hard to remove all the water from the spinach. This is very important. Otherwise your pasta will be watery.

4. Mix Spinach into ricotta mixture until everything is well incorporated.

5. Spread about 3/4 cup of marinara sauce on the bottom of an 8X13 baking pan.

6. Carefully stuff each shell with about 2 TBSP of Ricotta mixture, and set them into the 8×13 pan on top of the sauce. Arrange them in rows. They will be a tight fit.

7. Once all shells are stuffed and arranged, pour remaining Marinara sauce evenly over the tops of the shells.

8. Sprinkle evenly with remaining mozzarella cheese.

9. Cover with foil and bake at 350 for 20 min. Uncover and continue baking an additional 5-10 min.

10. Allow shells to sit/cool for about 5-10 min before serving. They will be hot.

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Apple Cinnamon Muffins with Apple Butter Filling

16 Aug

These Muffins are a “Mommy’s on a Diet” original! Far more delicious, and better yet, far lower in calories, than I could have hoped. I’m super happy with how these little gems turned out, and my kids love the little apple butter surprise in the center. You’ll be hard pressed to find another muffin under 130 calories that tastes this good!!!

Ingredients:

  • 1 1/3 cups all purpose flour
  • 3/4 cup quick cook oats
  • 1/3 cup splenda brown sugar mix
  • 2 Tsp baking powder
  • 1/8 Tsp Salt
  • 1/4 Tsp Cinnamon
  • 1/2 an apple, diced
  • 2 Egg Whites
  • 1/2 Cup 1% Milk
  • 1/4 Cup water
  • 1 Tbsp Canola Oil
  • 1/4 Cup Lite Syrup
  • 12 Tsp Apple Butter

Directions:

1. Place the Oats in a food Processor and chop until they become more like a powder or grainy flour.

2. Mix all Dry ingredients (flour-cinnamon) in a medium sized bowl.

3. In a smaller bowl, mix all wet ingredients except Apple Butter (Egg whites-Lite Syrup). Whisk together until smooth.

4. Add wet ingredients with dry, and stir until everything’s well incorporated. Add Apples and stir them in.

5. Spray a 12 count muffin pan liberally with non-stick spray.

6. Scoop 1/4 cup of muffin batter into each cup.

7. Spoon Apple Butter into one corner of a ziplock baggie. Carefully cut a small piece from the corner of the baggie where the apple butter is contained. This allows you to use the baggie as a piping bag.

8. Dip the cut tip of the baggie into the center of each muffin, and squeeze gently, inserting about 1 tsp of apple butter into the center of each muffin.

9. Bake Muffins on 400 for 12-15 minutes, or until they bounce back when touched on the top.

10. Allow to cool about 10 min before serving. Center is hot.

Makes 12 Muffins= 128 Calories per muffin!

Appx 3 weight watchers points plus

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Grocery Store Fabulous Finds!

16 Aug

This page will be an ever-evolving Post. Meaning. I’m going to put it out there now, with the items I have currently on my mind, and add to it periodically as I find new exciting finds at the grocery store. Please check back regularly when you’re looking for inspiration at the grocery 🙂

 

1. Tumaro’s 60 Calorie Tortillas! There are lots of low-carb tortillas available on the market now. Some of them are very low calorie, and others are not. Here’s one particular brand that has less than half the calories of a tratitional flour tortilla the same size. I bought these at a Meijer store, but they may sell the same ones at a national chain near you!

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2. Plain Greek Yogurt: I know this is very “in fashion” right now. Greek yogurt is all the rage. But, i’ve found so many great ways to use it that really do shave off a LOT of calories. For instance, when i’m making a recipe that calls for heavy cream, I use a mixture of 1% milk and greek yogurt instead. I never buy sour cream anymore, for anything. Plain greek yogurt tastes almost identical, and it’s far lower in calories. I use it to make dipping sauces that would typically take mayo or sour cream. it’s very versatile, and has become a staple in our house. My favorites are Fage and Chobani. Whatever you do, don’t eat it straight! It doesn’t taste like “yogurt” it tastes like sour cream!

3. Ballpark lean beef hotdogs: these are a really low calorie alternative to a traditional hot dog, and I think they bring a lot more flavor to the party than their turkey dog counterparts. 80 cal each.

hot dog

 

4. Baked Cheetos

I’m a sucker for these guys, and I swear I can’t tell the difference anymore between baked and traditional. For the record, I can’t stand baked potato chips… But these are really very close to the “real thing.”

cheeto

 

5. Light Butter

Who knew! I was so excited when I found this! Just 50 cal per tablespoon. 1/2 the calories of regular butter.

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6. 10 calorie Sodas

I’ve always had a hard time with diet soda. I just.cant.do.it.. I just can’t. I like the “zero” line better than diet, but this line of 10 calorie sodas is my favorite by far! They taste almost exactly like the “real” thing, and are much better than any no calorie option I’ve ever tried. I’ve seen them in: sunkist orange, dr pepper, 7 up, RC cola, Canada Dry ginger ale, and root beer. My favs: Dr Pepper and Canada Dry!

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7. Minute Rice Multi Grain

This mixture of several varieties of rice, and quinoa is easy to make, and lower in calories than regular rice. It’s pretty bland if you just boil it plain, but throw a chicken bullion cube in the pot with the water and you’re in business!

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8. slow churned ice cream! This version by Edys has only 110-120 cal per half cup which is about a scoop. This butter pecan is one of my favorite flavors, along with mint Oreo. The vanilla bean is also great.. I’m sure they are all delicious! 

  

Baked Lemon Butter Shrimp

15 Aug

This is a lightened up variation of a recipe I found on Pinterest. It was a big hit! My 3 yr old ate a full serving without complaint, which is really a big deal. The flavors are perfect, and I poured the sauce that remained in the pan over the rice we were eating. Yummy.

Ingredients:

– 8 oz frozen shrimp (cooked, deveined, peeled)
– 3 tbsp land O lakes light butter
– juice from 1/2 a lemon
– 1 tbsp Italian dressing seasoning (the kind in the envelope, you use to make dressing)

Directions:

1. Thaw shrimp. Pour into baking dish.

2. Melt butter in a saucepan on low.

3. Squeeze lemon over shrimp, then pour butter over them.

4. Sprinkle with seasoning.

5. Bake at 350 for 15 min.

3 servings, only 120 calories per serving!

Approximately 3 weight watchers points plus

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Oven Baked Chicken Tenders

14 Aug

I have tried several versions of baked tenders, and, upto this point I have not posted any of them, because none of them really “hit the spot” to satisfy a true chicken finger craving. But, last night, I tried this version, and the results were very satisfying. Please note that you should not substitute regular breadcrumbs in this recipe. I’ve tried both types, and the Panko is really needed to give it a good crunch. I hope you all enjoy.

Ingredients:

  • 1 lb uncooked chicken tenderloins (or you could cut up 1 lb of breasts)
  • 3 Egg Whites
  • 1/2 cup 1% Milk
  • 3/4 Cup All purpose flour*
  • 1/2 TBSP dried Rosemary (optional, but recommended)
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 1/4 Cup Seasoned Panko Bread Crumbs**

* I was able to find pre-seasoned panko at the store, but if you want to use regular, just add in about 1 tbsp parsley, 1/2 tbsp garlic powder, and maybe some salt and pepper.

** I ALWAYS use a pre-seasoned flour for recipes like this, and I think it makes all the difference in the world. You should check out This Site and consider buying some of, what I believe to be the best, from “The Old Mill” in Pigeon Forge TN.

Directions:

1. In 4 separate, shallow dishes place the following: 1) Milk 2) Flour 3) Egg whites, whisked 4) Panko, Salt, Pepper, and Rosemary (stir together).

2. Dredge each of your chicken tenders into these 4 containers, in this order. 1) Milk 2) Flour 3) Egg white 4) Panko. Be sure to spend some time in that panko dish… pressing the crumbs into the tenders and really getting them good and covered.

3. Lay tenders on a metal baking sheet, sprayed with Pam.

4. Bake at 375 for about 20 Minutes. Flip Tenders over and continue baking about 5 min longer, or until cooked through.

5. If you feel your tenders are not brown enough for your liking, turn the broiler on for a minute or so, but watch them closely so they don’t burn.

Enjoy. These come out crunchy and flavorful, and my husband says he even liked them better than the fried version I made the same night.

 

Makes 3 Servings= 310 Calories per serving

Approximately 8 weight watchers points plus per serving

 

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Grilled Chicken with Mango Salsa

12 Aug

Ingredients: Chicken:

  • 5 (5 oz) boneless, skinless chicken breasts
  • salt and pepper to taste
  • 1 tsp cumin
  • 1 tsp garlic powder

For Salsa:

  • 1 mango (peeled, seeded and diced)
    1 small tomato diced
    1/2 a small purple onion, diced
    1/2 or more fresh jalapeno peppers, diced (seeds removed) (to taste)
    1 TBSP of apple cider vinegar (to taste)
    salt and pepper to taste

Directions:

1. Mix all Salsa ingredients together, and refrigerate for 2-12 hours.

2. Preheat Grill to Medium heat. Season chicken breasts evenly with salt, pepper, cumin and garlic powder.

3. Grill chicken breasts on medium heat until done.

4. Top each chicken breast with an even portion of Salsa.

 

Makes 5 Servings= 205 Calories per serving

Approximately 5 weight watchers points plus per serving

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Low Calorie Pumpkin Roll

11 Aug

Pumpkin Roll is one of my very favorite things about the fall. In fact, my granny makes pumpkin rolls that are so good, she would make me one every year for my birthday, and I can’t think of many things I’d rather have had. You could certainly make a smaller pumpkin roll, that was full fat, full calorie, and still not too bad for you… but you wouldn’t get a very large piece. So, I’ve made this version tonight, just to see how it stood up. I didn’t have a great deal of hope. After all, my craving bar has been set high by my dear, sweet Granny. Admittedly, this version doesn’t hold a candle to hers…but it’s pretty darn good, and much lower in calories. PS: I like to eat my pumpkin rolls frozen, because that’s how she kept mine fresh until I was home from college to get it… and I couldn’t wait for it to thaw, so frozen it was…. and now that’s just the most nostalgic way for me to enjoy them. Try it!

Ingredients for Cake:

  • 1 egg
  • 3 egg whites
  • 1/2 cup sugar
  • 1/2 cup splenda
  • 1 cup canned pumpkin
  • 1 tsp lemon juice
  • 1 cup all purpose flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2 tsp ground cinnamon
  • 1 tsp ground nutmeg

For the Filling:

  • 1/2 a block (4 oz) 1/3 fat cream cheese, softened
  • 1/2 tub of cool whip light, thawed
  • 1 TBSP sugar
  • 1 TBSP splenda

 

Directions:

1. In a stand mixer, or with an electric mixer, mix eggs, whites, sugar, and splenda on low for about 4-5 minutes.

2. In a separate bowl, mix Flour, baking soda, baking powder, cinnamon, and nutmeg.

3. Add lemon juice to egg mixture and stir. Then pour in 1/2 of flour mixture and mix until everything is well incorporated. Add 2nd half of flour mixture, and continue mixing until smooth.

4. Add pumpkin to the batter and stir until everything is well mixed.

5. Line a 10 X 15 jelly roll pan with parchment paper. Spread batter evenly over pan, and bake on 350 for about 13-15 min, until a toothpick inserted in the middle comes out clean.

6. Allow cake to cool about 5 min in pan. Then place a clean linen kitchen towel over the top of the cake. Carefully invert the cake pan, so the cake has fallen out of the pan, and is now lying on top of the towel. Peel away the parchment paper.

7. Hold the short side of the cake, and the towel beneath it, and carefully roll both the towel, and the cake together, into a log. Place this “roll” into the fridge to cool for about 30 min or so.

8: To make the filling: beat cream cheese, sugar, and splenda together until smooth. Add in cool whip and mix on low until everything is incorporated. Don’t over beat it or it’ll get too runny.

9. Unroll your “jelly roll” and spread the frosting evenly on top. Re-roll the cake with the filling inside (leave the towel on the counter this time 🙂 ).

10. Refrigerate at least 3 hours before serving. Or, I you eat it like I do, wrap in foil and freeze.

 

Makes 10 servings= 160 Calories per serving

Approximately 4 weight watchers points plus

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Taboule

10 Aug

Taboule (taboo-lay) is a dish near and dear to my heart. It is a Mediterranean side dish, served in various forms throughout the Mediterranean. In most Mediterranean restaurants here in the US, it has a lot of parsley, and less couscous or bulgar…and it’s spelled tabbouleh. Most Americans I know pronounce it “tab-boo-lee”.. But I began my relationship with this dish in the south of France, where it’s made just like this, spelled taboule, and served with nearly every meal in the summer…. Light, minty, refreshing salad. Enjoy.

Ingredients:

– 1 cup uncooked Couscous (little ones)
– 1 Roma tomato, chopped
– 3 TBSP chopped red onion
– 2 TBSP chopped fresh mint leaves
– Juice of 2 fresh lemons
– 1 TBSP olive oil
– Salt and pepper

Directions:

1. Boil 1 cup water and remove from stove. Mix in couscous, cover, and set aside 7 minutes.

2. Mix olive oil into couscous and let it cool in the fridge 10-15 min.

3. Mix couscous and add everything but tomatoes. Mix together well, incorporating all ingredients.

4. Add tomatoes and gently mix in until its all well mixed. Refrigerate until ready to serve.

Makes 5 (2/3 cup) servings

162 calories per serving

Apps 4 weight watchers points plus

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Cheesy Beefaroni Bake

5 Aug

Ingredients:

  • 1 (8-ounce) package small elbow macaroni
  • 1 cup chopped onion
  • 1 TBSP minced garlic
  • 1 pound lean ground beef
  • 1 cup tomato sauce
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 cup shredded 2% reduced-fat cheddar cheese

For Sauce:

  • 1 cup 1% milk
  • 2 TBSP all-purpose flour
  • 1/2 tsp salt
  • 1/8 teaspoon ground nutmeg
  • 1 cup shredded 2% reduced-fat cheddar cheese

 

Directions:

1. Cook pasta according to the package directions. Drain pasta, and then lightly coat pasta with cooking spray. Set aside.

2. Heat a skillet over medium-high heat. Coat pan with cooking spray, and sautee onion, garlic, and ground beef. Cook until beef is cooked through and onions become semi-transparent.

3. Add tomato sauce, 1/2 teaspoon salt and pepper. Cook for 2 minutes or until most of liquid evaporates.

4. Add pasta to beef mixture in pan, stirring to combine. Spoon pasta mixture into an 9X9-inch baking dish coated with cooking spray.

5. In a small/medium sauce pan, mix milk, flour, nutmeg, and remaining 1/2 teaspoon salt. Whisk ingredients together over medium heat, until well blended. Stir constantly with a wisk until mixture thickens.

6. Once mixture has begun to thicken, add 1 cup cheese, stirring until smooth. Pour cheese mixture evenly over the top of the pasta mixture, And stir it all around a little. Top evenly with remaining 1/2 cup cheese.

Bake at 350° for 20 minutes or until lightly browned. Let stand 5 minutes before serving.

This “let it sit” part is important. This stuff is 1. molten-lava hot when it comes out of the oven, and 2. in need of some room-temp thickening. So, hold your horses here and give it 5 minutes 🙂 Enjoy.

Makes 6 Servings= 386 calories
Apps 10 weight watchers points plus

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