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Crockpot “Cola” chicken aka: the best bbq chicken you’ll ever make

5 May

Ingredients:

– 4-6 chicken breasts

– 1 cup of diet dr pepper (or dr pepper 10)

– 1 cup ketchup

– 1/2 tsp garlic powder

– 1/2 tsp crushed red pepper flakes (or more if you like)

– Diced onion (optional) 1 cup

Directions:

1. place chicken in crock pot, salt and pepper.

2. Mix all other ingredients together, and pour over chicken.

3. Mix just enough so the chicken isn’t touching the bottom of the crockpot. Let a little liquid get under it.

4. Cook on low 6 hours.

5. Remove chicken, and set aside.

6. pour sauce into a small skillet or saucepan and heat on stove until thick.

7. Serve sauce over chicken.

makes 4-6 servings (1 chicken breast per serving)–  190 Calories

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Served here with homemade slaw, and baked beans.

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Flatout Flatbread Pizzas

5 May

– 4 flat out flatbreads (seen below)
– 1 cup of premade pizza sauce, divided into 4 parts
– 1 cup mozzarella cheese- 2%, shredded
– Sliced Mushrooms
– Turkey pepperoni (9 per pizza)
– 1 cup Jimmy Dean premade, crumbled turkey sausage, divided into 4 parts
– Diced onion
– Garlic Powder
– other pizza toppings of your choice (olives, banana peppers, ham, pineapple)

1. preheat oven to 400

2. Arrange 4 flatbreads on 2 baking sheets.

3. Spread 1/4 cup of sauce on each flatbread.

4. Add all desired toppings, except cheese

5. Sprinkle with garlic powder.

6. Top each pizza with 1/4 cup of mozzarella cheese.

7. Bake Pizzas for about 10 min. Give or take, depending on your preferred crispness.

4 servings- 351 calories per pizza (based on the toppings I’ve listed above)

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Here’s what I used

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Here they are, pre-oven.

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Spaghetti Squash Marinara

2 May

Spaghetti Squash Marinara
2 servings

Ingredients:

1 Spaghetti Squash
2 cups of Prego “light smart” Marinara sauce*
2 cups of fresh, sliced mushrooms
1 Red Pepper, sliced
PAM nonstick cooking spray- olive oil flavored

1. Slice Spaghetti squash in 1/2 long-ways and scoop out all the seeds.

2. Place in a pan with 1/2 inch water, cut side down.

3. Microwave squash for 10 min.

4. Meanwhile, spray a baking sheet with PAM, and roast the red peppers at 450 until soft and beginning to blacken.

5. Sautee mushrooms in a pan on stovetop, using PAM to keep from sticking.

6. heat sauce in a pan on stove.

7. When squash has finished cooking, use a fork to scrape the insides out, long-ways, from one end to the other. Squash will come out in strands. Scrape them into a strainer or onto a paper towel to drain excess liquid absorbed during cooking.

8. Divide squash evenly between two plates. Top with one cup of sauce, and half of mushrooms and peppers.

* Instead of the Smart Light sauce, you could make my easy, homemade marinara!

Enjoy. YUM!

300 calories per serving.

spaghetti squ

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Mediterranean Style Beef Stir Fry

1 May

Mediterranean Style Beef Stir Fry
Servings=4

You’ll have no problem making this in 30 minutes or less if you start heating
the water for the pasta before cutting up the ingredients.

Ingredients
12 ounces boneless beef top round steaks, cut 3/4 ” thick
Nonstick Cooking Spray
2 cloves garlic, minced
1 medium yellow summer squash, halved and sliced diagonally
2 cups fresh or frozen broccoli flowerets
1 teaspoon cooking oil
1 cup cherry tomato halves
1/3 cup reduced-calorie or nonfat Italian salad dressing
4 green onions, thinly sliced (1/4 cup)
6 ounces fettuccine or linguine, cooked and drained
1 tablespoon finely shredded Parmesan cheese

Trim fat from beef. Thinly slice beef across the grain into bite size strips.

Spray a wok or large nonstick skillet with nonstick spray coating. Heat over medium heat.
Stir-fry garlic for 15 seconds. Add squash and broccoli; stir-fry for 4-5 minutes or till crisp-tender.
Remove from wok. Add oil to wok. Add beef to wok; stir-fry for 3-4 minutes or till desired doneness.
Return vegetables to wok. Add cherry tomato halves, salad dressing, and green onions.

Toss to mix.
Cover and heat through.
Serve beef mixture over hot pasta. Sprinkle with Parmesan cheese.


PER SERVING: 371 Calories, 30 g Protein, 9 g Fat, 43 g Carbohydrate,
251 mg Sodium, 57 mg Cholesterol, 4 g Dietary Fiber

Individual Meatloaf (aka: meatloaf muffins)

1 May

Meatloaf Muffins
(8 points plus for 2 muffins)
Double recipe and freeze leftovers if desired.

½ lb of lean beef
1 egg white
½ cup water
½ box stovetop stuffing
Ketchup to taste

Preheat oven to 350. Mix all ingredients, form into 6 meat “balls”. Place each into the cup of a pre-greased muffin tin. Bake for 20 minutes or until center has no pink. Top with ketchup as desired, and cook for another 3-5 minutes or so.
Makes 6 muffins, 2 muffins per serving.

96 calories per muffin (when using 96% lean beef)

192 calories per serving

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