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Lower Calorie Breakfast Casserole

14 Jan

I’ve tried the full fat version of this, and then I took that recipe and turned it into the low calorie version below. I actually prefer the low calorie version, and although it’s a little more calories than I’d eat at breakfast, you could either have a smaller portion, or a lighter lunch. I, on the other hand, like to make breakfast for dinner…so this works out great for us.


– 8 reduced fat pilsbury crescent rolls
– 12 oz (1 roll) reduced fat breakfast sausage- Jimmy Dean
– 1 cup 2% cheddar cheese
– 1/2 cup part skim mozzarella
– 2 cups egg beaters (1 small carton)
– 1/2 tsp salt
– 1 tsp oregano


1. Brown sausage in a skillet.

2. Roll crescent rolls out across the bottom of a 13X9 pan, sprayed with nonstick spray. (see photo)

3. Spread sausage evenly across crescent layer, and spread cheeses over sausage.

4. Mix egg beaters, salt, and oregano. Pour evenly over the top of the casserole.

5. Cover with foil, and bake.

ceramic pan: bake at 400 for 15 minutes. Uncover and continue to bake 10-15 minutes, or until middle of casserole is springy, and bounces back when you touch it.

Glass pan: cover with foil and bake at 350 for 25 min. uncover and continue baking additional 15-20 min.

Note, I’ve made this several times, and the cooking time has been a little different each time. Keep an eye on it to be safe.

Editors Note: Try adding some mushroom, tomato, onion, spinach, etc for something different.

6 Servings= 370 Calories per serving (appx 10 ww points plus)
8 Servings= 277 Calories per serving (appx 7 ww points plus)



8 Jan

So, I originally forgot to take a picture of this one, but i have great friends who take my word and try my recipes without photo evidence that theyre good. this picture is courtesy of my friend Robin, who, incidentally, loved the recipe!

My daughter is already asking when I’m going to make this again. Was great leftovers too.


– 1/2 lb boneless, skinless chicken breast. Cubed into about 1/2 in x 1/2 in.
– 12 oz of turkey smoked sausage, cut into 1 inch slices.
– 1 can of beef broth (14 oz appx)
– 1 onion, diced
– 2 ribs of celery, sliced into 1/2 inch slices
– 1 can of diced tomatoes, undrained (14 oz appx)
– 1/3 cup tomato paste
– 3 tablespoons of minced garlic
– 1 tbsp. dried parsley
– 1 1/2 tsp dried basil
– 1 1/2 tsp cayenne pepper
– 1 tsp salt
– 1 tsp pepper
– 1 tsp dried oregano
– 12 oz cookied shrimp, peeled and deveined
– 2 1/2 cups of cooked rice


1. Place everything above, starting with chicken, and ending with oregano, into your crockpot. If you have a textural issue with somewhat crunchy onions… throw those into the microwave for 25 seconds in a bowl before adding them.

2. Cook on low 6-8 hours, stirring periodically.

3. Cook rice according to package.

4. 15 min prior to serving, stir in cooked rice and shrimp. When it’s all stirred up, cover, and allow to cook remaining 15 minutes before serving.

Makes 6 healthy sized portions= 345 Calories per serving


Pork Tacos

7 Jan

I made these today, and they arefar more yummy than I expected. They were very delicious on day 1, but we used the leftovers in another recipe the next night, and this pork was AWESOME on day 2. I will eat this 2 days in a row from now on. I might even make it a day ahead to begin with. Enjoy 🙂

– 2 lbs pork roast
– diced onion
– 1 red pepper, chopped
– 1 can of verde enchilada sauce (or 1 1/2 cups salsa verde)
– 2 tbsp. lime juce
– 1 tsp cumin
– 1/2 tsp salt
– 1/4 tsp white pepper
– 2 tablespoons minced garlic
– 1/4 tsp dried basil
– splash of hot sauce (optional)
– 16 flour tortillas- soft taco size (90 calories each)


1. Place the onion, pepper, salsa verde and lime juice into crockpot.
2. Add pork sirloin.
3. top with all listed spices.
4. Cover and cook on low for 6-8 hours (until meat shreds easily with a fork)
5. Shred pork with 2 forks.
6. Either use tongs to remove pork for tacos, or, I prefer to place the mixture in a skillet and cook on stovetop until extra juice evaporates. I think it gives better flavor.


Here’s how I topped each taco.

1 tbsp shredded cheddar
1 tbsp sauce (equal parts sour cream and salsa. delicious!)
1 tbsp sour cream

Editors Note: I actually only made 8 tacos with this, and saved the other half of the recipe for another dish the next night. Would make a great BBQ sandwich mixed with spicy bbq sauce. I used it in place of the beef in my nacho recipe from this site. Click here.

8 Servings (2 tacos each):
With Toppings: 470 Calories
Plain: 400 calories

pork taco 1
Pork filling

pork taco 2

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


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 Bacon and Swiss Quiche

5 Aug

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!

– 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


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


Red Beans and Rice- Crockpot

22 Jun

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)

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.


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)

Here’s what I used

Here they are, pre-oven.