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Red Beans and Rice- Crockpot

22 Jun

Ingredients:
Red Beans- 2 cans
-1 can kidney beans
-1/2 package turkey smoked sausage, sliced
-1 onion, diced
-1 can of diced tomatoes
-5 bay leaves
-salt, pepper,
-1 tsp cayenne pepper
2 tbsp. minced garlic

3 cups cooked white rice (I like to use jasmine rice)

Directions:
1. Add all ingredients except rice to crockpot, and cook on low 8 hours.
2. If beans are not “thick” remove from crockpot and cook in a pan on medium-high on the stove (no lid) until they thicken.
3. Cook rice separately, according to directions on package.
4. Serve Beans over rice.

4 Servings= 488 Calories

*** By 1/2 package of turkey sausage I mean this: They come in either 1 long, u shaped link, or 2 separate straighter links…. use 1 straight link, or cut the U shaped link in half.

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Roasted Red Pepper and Swiss stuffed Chicken Breast

18 Jun

Ingredients:
– (4) 5 oz chicken breasts
– 2 wedges of light laughing cow swiss cheese
– Roasted Red Peppers, diced (about 1/4 cup)
– 4 tsp fat free mayo
– 1/3 cup panko breadcrumbs, seasoned with salt and pepper

Directions:
1. Preheat oven to 425, and spray a baking sheet with nonstick spray.

2. with a fork mix together laughing cow wedges and red peppers until blended.

3. Use a knife to cut a small pocket about 2/12 inches long, into the side of each chicken breast. Fill pocket with 1/4 cheese/pepper mixture, and press the edges closed (use a toothpick if needed)

4. brush the top of each chicken breast with Mayo, and then press the mayo side of the chicken into the breadcrumbs.

5. Place on baking sheet, coated side up, and spray top of chicken lightly with nonstick spray.

6. Bake until golden brown and done in the middle. About 25 minutes.

**Variation: this works great with sundried tomatos too, instead of roasted red peppers.

4 Servings= 230 Calories per serving

Appx 6 weight watchers points plus

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Peanut Butter Pie

3 Jun

Ingredients

– 1 chocolate graham cracker crust
– 1 8 oz block of fat free cream cheese, softened
– 1/2 cup confectioners sugar
– 2/4 cup “better ‘n peanut butter” spread
– 1/2 container of cool-whip lite or free

Directions:

1. mix cream cheese and peanut butter.
2. add confectioners sugar
3. gently fold in cool whip.
4. pour mixture into pie crust
5. freeze for 2 hours.
6. serve frozen or thaw in refrigerator 1-2 hours before serving.

Optional: Serve with remaining cool whip for garnish.

serves 8: 305 calories per slice (not counting cool whip as garnish)

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Grilled Lemon-dill Cod

2 Jun

Ingredients:

1 lb cod fillet
1 fresh lemon, cut into 6 pieces
Fresh dill, to taste
spray butter
salt and pepper

Heavy duty foil

Directions:

1. Lay out large piece of aluminum foil, then lay another piece on top of that.
2. spray the top piece of foil with nonstick spray.
3. Lay Cod fillet out on top of foil.
4. Season with salt and pepper. Spray with fat free butter spray. Squeeze juice of 3 lemon pieces on top of fish.
5. Lie the lemons you sweezed onto the foil, and flip the fish over so seasoned side Is on top of lemons.
6. Season the other side of the fish, just like the first side.
7. Fold/roll the sides of the foil up tight encasing fish into a tight fitting package.

Grill on medium heat, 7 minutes per side. Fish is done when it’s white and flakey.

Serves 4= 125 calories per serving

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Hunry Girl Onion Rings

27 May

First and Foremost, I cannot take credit for coming up with this recipe. It came from the genius, hungry girl. Visit her website at www.hungry-girl.com

Ingredients:

– 1 large onion, sliced into rings
– 1 cup Fiber One Original bran cereal
– 1/4 tsp. garlic powder, or more to taste
– 1/8 tsp. onion powder, or more to taste
– 1/8 tsp. salt, or more to taste
– Black pepper, to taste
– 2 egg whites, mixed with 2 tbsp. water

Directions:

1. Using a blender or food processor, grind cereal to a breadcrumb-like consistency. Season crumbs with the spices and transfer to a plate or bowl. Set aside.

2. Fill a small bowl with egg substitute. Prepare a baking sheet (or two) by spraying with nonstick spray. Set aside.

3. Use tongs or a fork to dip the rings into the egg whites and cereal crumbs

4. One at a time, dunk each ring in egg, give it a shake to remove any excess, and then coat it in the seasoned crumbs. Evenly place rings on the baking sheet(s).

5. Bake in the oven at 375 until outsides are crispy and insides are soft, 20 – 25 minutes, carefully flipping rings over about halfway through.

MAKES 3 SERVINGS

1 serving= 83 Calories!!

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Grilled Chicken and Mango Salsa Salad

26 May

Ingredients:
– mixed greens (I use spring and romaine)
– goat cheese (2 tbsp. per serving)
– vinaigrette (raspberry, pomegranate, strawberry, etc)
– 4 oz grilled chicken per salad

Mango Salsa
– 2 mangoes (peeled, seeded and diced)
– 3 small tomatos diced
– 1 small purple onion, diced
– 1-2 fresh jalapeno peppers (seeds removed) (to taste)
– 1-2 tablespoons of apple cider vinegar (to taste)
– salt and pepper to taste

Instructions

1. Make Mango Salsa: Mix all ingredients for salsa together, and refrigerate.
2. Lay lettuce on foundation of salad.
3. Top with 1/2 cup mango salsa, 2 tbsp. of goat cheese, chopped chicken, and 2 tbsp. dressing.\

1 Salad= 310 Calories

** calories calculated using hidden valley farmhouse originals pomegranate vinaigrette- 2 tbsp.

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Black Bean Burritos

20 May

Ingredients
– 1 tablespoon olive oil
– 1 ½ cups chopped yellow onion
– 1 green bell pepper, finely chopped
– 1 cup Muir Glen canned fire-roasted chopped tomatoes or 1 cup tomato sauce
– 1 tablespoon chopped garlic
– 1 bay leaf
– 1 teaspoon chili powder
– 1 teaspoon ground cumin
– 1 teaspoon chopped fresh oregano or ½ teaspoon dried
– 1 teaspoon salt and additional to taste
– 1 cup fat-free, low-sodium chicken or vegetable broth
– 3 cups cooked black beans or 2 (15-ounce) cans black beans, rinsed and drained
– 1 tablespoon balsamic vinegar
– 2 tablespoons chopped fresh cilantro
– Ground black pepper to taste
– 1 teaspoon red chile flakes (optional)
– 8 tortillas (I use the ones that are 110 calories each)
– 1 cup shredded low- or reduced-fat Cheddar cheese
– 1 cup tomato salsa
– 2 tablespoons chopped scallions

Instructions:

1. Add the olive oil to a 3-quart saucepan over medium heat.

2. Add the onion and bell pepper and cook for about 5 minutes, or until the vegetables are soft.

3. Add the tomatoes, garlic, bay leaf, chili powder, cumin, oregano, and 1 teaspoon salt, and simmer for about 3 minutes. Carefully add the broth and beans.

4. Bring to a boil, reduce the heat to low, and simmer for about 10 minutes, stirring regularly, until the mixture is thickened and most of the broth has evaporated.

5. Remove from the heat and discard the bay leaf.

6. Stir in the vinegar and cilantro. Season to taste with salt, black pepper, and chile flakes, if desired. Keep the bean mixture warm.

7. Transfer the tortillas one at a time to a nonstick skillet over low heat and heat them for several seconds on each side to soften and warm them. Transfer them to your work surface.

8. Sprinkle each warm tortilla with 2 tablespoons of the cheese. Top with ½ cup hot bean filling in the center of each tortilla.

9. Fold 2 sides of the tortilla in over the bean filling, then roll up the burrito from an unfolded edge.

10. Place 1 burrito, seam side down, on each of 8 plates. Top with salsa and scallions.

8 servings= 330 Calories
4 servings= 660 Calories

*HINT: I like to serve with a little reduced fat sour cream on top, and jalapenos. YUM-O!

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Unstuffed Peppers

17 May

Ingredients:
– 1 lb lean ground beef (90%)
– 1 onion, diced
– 2 cloves of garlic, chopped (or 2 tbsp minced)
– 1 can diced tomatoes
– 1 1/2 cups brown instant rice
– 1 bag frozen mixed peppers
– 3 tsp worcestershire sauce
– 1 can (15 oz) tomato sauce
– 1 tsp italian seasoning
– 1/2 tsp salt
– 1 cup of cheddar cheese

Directions:
1. Cook Beef, garlic, and onion together, and drain fat.

2. Mix all remaining ingredients except for cheese, and pour into a 9X13 pan.

3. Top with cheese, cover with foil and bake at 375 for 30 minutes.

4. Let stand for 5 minutes before serving. This is important. Don’t skip this step 🙂

6 Servings= 343 Calories per serving

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Roasted Garlic and Lemon Cauliflower

14 May

Wait! I know what you’re going to say… “cauliflower!? yuck!”. You’re wrong on this one. Trust me. THIS IS DELICIOUS and I have never met a cauliflower I liked. I also make this with a mix of fresh carrots, broccoli, and cauliflower.

Ingredients:

– 1 medium head cauliflower (about 2-1/4 pounds), trimmed and cut into florets
– 3 large cloves garlic, thinly sliced (or 3 tbsp. minced garlic)
– 2 tbsp. olive oil
– 2 tablespoons lemon juice
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons grated Parmesan cheese

Directions:

1. Heat oven to 450 degrees F.
2. Combine cauliflower and garlic in a large bowl. Drizzle with olive oil, lemon juice, salt and pepper.

3. Transfer, in a single layer, to a large rimmed baking sheet.
4. Roast at 450 degrees F for about 25 minutes, stirring once.
5. Sprinkle with cheese. Serve immediately

4 servings= 125 Calories per serving  

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Orange-Pineapple Right-side-up Cake

13 May

Ingredients
– 1 box of orange cake mix
– 1 can of 20 oz crushed pineapple (in juice, not syrup)
– 5 egg whites
– 1 tub cool whip free* (optional)

Directions:

1. Mix cake, eggs, and pineapple together.
2. Pour into a prepared (sprayed with non-stick spray) glass 13×9 pan.
3. Bake at 350 for 35 minutes.
4. If desired, cool cake completely, and top with cool whip.

Variations: The cool whip on this is totally optional. The cake is awesome without it. If you choose to do the cool whip, you could also top with fresh berries to make this extra pretty.

You can also sub: white cake mix, orange, yellow, lemon, or angel food cake.

12 Servings= 210 calories per slice (without cool whip)
12 Servings- 240 Calories (with cool whip)
15 servings= 167 Calories (no cool whip)
15 servings= 187 Calories (with cool whip)

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