Ingredients:
-1 1/4 lbs bone in pork chops
-1/2 cup beef broth
-3 tbsp. brown sugar
-1/4 cup ketchup
Directions:
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
Ingredients:
-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
Directions:
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.
![IMG_3688[1]](https://mommysonadiet.net/wp-content/uploads/2013/09/img_36881.jpg)
![IMG_3689[1]](https://mommysonadiet.net/wp-content/uploads/2013/09/img_36891.jpg)
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.
Ingredients:
-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
Directions:
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
![IMG_3413[1]](https://mommysonadiet.net/wp-content/uploads/2013/09/img_34131.jpg)
I’ve been counting calories for 7 months now. I’ve been able to “skinny down” a lot of the recipes i made before, but the one that alluded me the longest was my quiche. It’s REALLY hard to make a decent quiche without using full eggs or heavy cream. After my 9 year old begged me to make a quiche, it prompted me to skinny down this recipe and I’m so glad I did. I can see this previous favorite making it’s way back into regular rotation at our dinner (and breakfast) table!
Ingredients:
– 1 premade pie crust (i used pillsbury roll out dough)
– 6 slices of bacon
– 2-3 cups of fresh spinach
– 5 slices of swiss cheese
– 1/2 cup 1% milk
– 1/2 cup plain greek yogurt
– 4 eggs + 4 whites
– Salt and pepper to taste
Directions:
1. preheat oven to 400
2. Using kitchen scissors, cut raw bacon into small pieces. Fry bacon and drain fat. Set aside.
3. Use kitchen scissors to cut swiss cheese slices into small pieces too. Set aside.
4. Use kitchen scissors to cut baby spinach into smaller pieces. I roughly cut each leaf into 4’s. Set aside.
5. Unroll pie crust into a deep dish glass pie pan.
6. Place 1/2 spinach into crust, followed by 1/2 of bacon and 1/2 of cheese. Repeat layer.
7. Put Eggs, Egg whites, milk, salt & pepper, and yogurt into a blender. Blend just until everything is smooth.
8. Pour egg evenly mixture over other ingredients inside the pie crust.
9. Cover pan with aluminum foil and bake for 45 minutes.
10. Uncover pan and bake an additional 15 minutes.
11. Allow quiche to cool at least 5 minutes before serving.
6 Servings= 301 Calories per slice
![IMG_3409[1]](https://mommysonadiet.net/wp-content/uploads/2013/08/img_34091.jpg)
![IMG_3411[1]](https://mommysonadiet.net/wp-content/uploads/2013/08/img_34111.jpg)
So… clearly I’ve been experimenting with my blackening seasoning lately (see previous post for Cajun chicken pasta.) Truth be told, my Cajun recipe kick may have begun with Cajun pasta, but the thought process all began sitting in a BRIO restaurant in Denver Colorado. I went with the daily special, which happened to be blackened mahi mahi….and it was SO GOOD it prompted me to buy blackening spices and do this at home. The results were delicious.
Ingredients:
– 16 oz Mahi Mahi filets (I used frozen filets from Kroger, and thawed before making)
– 1 1/2 tsp Extra Virgin Olive Oil
– 1/2 cup all purpose flour
– 1 tbsp. blackening spices (I used more for my own piece, because I like things HOT)
That’s it. Simple, quick. Delicious.
Directions:
1. Mix flour and seasoning well.
2. Rinse and pat dry fish filets.
3. Heat oil in a skillet on medium-high heat (5-6 on the stovetop)
4. Coat fish liberally with flour mixture.
5. Place filets in hot skillet and allow to cook long enough to get a good crust on the first side.
6. Flip fish over and repeat until 2nd side is crusted.
7. Continue periodically flipping fish until middle is flakey and cooked through. About 11 min I think is what it took.
3 Servings= 195 Calories per serving
appx 5 weight watchers points plus per serving
![IMG_3395[1]](https://mommysonadiet.net/wp-content/uploads/2013/08/img_33951.jpg)
I have to say, I have had this recipe in my “to make” list for a LONG time… like, a few years. For some reason, I never made it. I guess I was skeptical of the idea of making alfredo sauce for some reason. Tonight, I’m SO glad I made this. It’s a delicious alternative to one of the most prohibitive pasta dishes. I hope you enjoy as much as I did 🙂
Ingredients:
-1 lb chicken breast (I used tenders this time)
– Cajun Seasoning (I used Old Bay)
– 1 box (8 oz) whole wheat fetuccini or linguini
– steamed broccoli (I made 1/2 a bag from the produce section)
РSaut̩ed peppers, onion (I made red, and yellow peppers, and purple onion)
Sauce Ingredients:
– 6 wedges laughing cow cheese- original swiss, lite
– 1 cup 1% milk
– 2 tbsp. unsalted butter
– 2 tablespoons parmesan cheese
– 1 tsp garlic
– 1/2 tsp salt
Directions:
1. Season chicken with the desired amount of blackening seasoning (I was generous, I like spicy)
2. Preheat grill or oven for chicken
3. Sautee veggies on stovetop.
4. Start a pan of boiling water for pasta.
5. Mix all ingredients for sauce together in a small sauce pan, and heat on low, stirring often. Cook sauce until all ingredients are blended, melted, and somewhat thickened. About 20 min.
6. In the meantime, when water begins to boil, break noodles in half, and cook until done to your preference.
7. While noodles, veggies, and sauce continue to cook, grill or broil the chicken until done.
8. Steam Broccoli toward end of cooking process.
9. When everything is done, pour drained noodles into large pan or bowl, and pour sauce over noodles. Add Peppers and onions here if you like. Stir all these items together.
10. Portion out into 4 equal portions, and top with sliced chicken. Add broccoli on top, or as a side.
4 Servings= 575 Calories per serving
![IMG_3227[1]](https://mommysonadiet.net/wp-content/uploads/2013/07/img_32271.jpg)
Ingredients:
– 1 cup Caribbean Jerk Marinade (I love the Kroger brand)
– 1 Purple Onion, quartered and divided into 8 pieces
– 1 lb boneless, skinless chicken breast, cut into cubes about 1.5 x 1.5 inches
– 1 fresh pineapple, cut into cubes about 1.5 x 1.5 inches
-4 wooden or metal skewers, soaked for about 10 min in water before prepping.
Directions:
1. Place chicken pieces and marinade in a large ziplock back. Marinate at least 30 min. I usually do this about 8 hours.
2. Preheat Grill to Medium heat.
3. Alternate Chicken, Onion, and Pineapple onto skewers.
4. Grill, turning regularly, for about 12 minutes on medium, or until chicken is cooked through.
5. Turn grill up to high, and cook an additional 5 min or so, turning regularly. This allows pineapple to caramelize a bit, and onion and chicken to get a nice char on them.
Serves 4= 205 Calories per serving
*As you can see, I used the “before” pic, but forgot it when actually making the kabobs….*sigh*…. there’s always next time.
![IMG_3078[1]](https://mommysonadiet.net/wp-content/uploads/2013/07/img_30781.jpg)
![IMG_3087[1]](https://mommysonadiet.net/wp-content/uploads/2013/07/img_30871.jpg)
![IMG_3089[1]](https://mommysonadiet.net/wp-content/uploads/2013/07/img_30891.jpg)
This is a Delicious Side on a hot summer evening. Goes great with teriyaki chicken, or grilled fish. Serve with vanilla greek yogurt or froyo for a great low cal dessert too! I bet this would be great with some low-fat coconut ice cream…
Ingredients:
– 1 fresh pineapple, sliced into chunks, about 1.5 inch x 1.5 inch
– 2 tablespoons of honey
– 1 tsp Olive Oil
– 1 tablespoon of fresh lime juice
– 1 tsp cinnamon
– 4 metal or wooden “skewers”
Directions:
1. If you’re using wooden skewers, soak them in water for 10 min or so before putting kabobs together. This keeps the ends of the sticks from catching fire during grilling.
2. Preheat grill and set it to medium temp.
3. Mix last 5 ingredients together in a small bowl. mix well to break up cinnamon.
4. String pineapple chunks evenly onto skewers.
5. Brush marinade mixture onto pineapple skewers evenly. If you have some left over, you can re-apply halfway through grilling.
6. Apply non-stick spray or oil to grill surface to avoid sticking (please be careful and don’t spray aerosol spray directly into open flame of your grill. Use a paper towel to appy oil, or remove grill grates to spray with non-stick)
7. Place the skewers onto the grill. Cook over medium for about 5 minutes, turning pretty regularly to avoid burning.
8. After 5-7 minutes, turn heat up to med-high and allow marinade to caramelize under higher temp. Your pineapple should be turning a beautiful shade of caramel brown on all sides. turn frequently to avoid burning.
9. Once you’ve reached the color you’re happy with, remove from the grill, and serve warm.
My Grandma and my Mom both made Goulash when I was a child, so I guess it’s probably a “comfort food” for me. It’s hot, hardy, delicious, and a little sweet. Really hits the spot on a fall or winter evening. There are a lot of different types of goulash. Some folks will argue that by “hungarian goulash” terms this isn’t a goulash at all. However, I guess this is “hillbilly goulash” because…this is what we ate in Kentucky when I was a kid, and in my house still today. When I first calculated the calories after coming up with a “slimmed down” recipe, i was excited to see just how calorie friendly it actually can be. Serve with a mixed green salad with lite dressing if you want.
Ingredients:
-1 lb lean beef (i use Laura’s lean, 97% ff)
– 1 medium onion, chopped
– 1 green bell pepper, chopped
– 1 can of tomato sauce (about 1.5 cups)
– 1 can of diced tomatoes (about 1 1/2 cups)
– 1 tsp brown sugar
– 1 tsp (or 3 packets) of splenda (you can use more brown sugar, but I used splenda in the calories)
– 1 tsp paprika
– salt and pepper to taste
– 8 oz of barilla elbow macarroni noodles
Directions:
1. brown beef, onions and peppers together until done. Drain fat. At same time boil noodles al dente.
2. Add noodles to beef, then add all other ingredients.
3. Cook on medium until noodles are soft and flavors are well blended.
4. Divide equal portions into a bowl, and enjoy!
4 Servings= 430 Calories per serving
Note: I know it sounds crazy, but sometimes my Granny would add a can of pineapple tidbits or chunks to this recipe. If you’re feeling a little culinary-adventurous, go ahead…drain a can of pineapple and dump it in there 🙂
Ingredients:
-1 1/4 lbs of chicken breasts (boneless)
-1 box of stovetop stuffing, any flavor
-1/3 cup skim milk
-2/3 cups water
-1 can of 98% fat free cream of mushroom Soup
Directions:
1. place chicken breasts in crockpot.
2. Mix milk and Soup together and pour over soup.
3. Mix stuffing mix and water together in a separate bowl.
4. Spread wet stuffing mixture over top of chicken and soup.
5. Cook on low 6-7 hours.
Note: THIS LOOKS TERRIBLE… it’s not at all pretty to look at. So, consider yourself warned (lol) BUT it tastes great. Just scoop it all out and eat it together with a veggie on the side.
4 Servings= 475 Calories per serving
Mommy's on a diet 