Chicken Fried Rice

25 Jan

My husband is a fried rice aficionado. He orders it every.single.time we go to any Asian restaurant. He says this was just as good as most restaurants. I thought it was pretty good too. I hope you like it.

Ingredients:

– 8 oz boneless, skinless chicken breast (chopped into 1/2 in cubes)
– 1/2 cup chopped onion
– 1 tbsp. canola oil
– 1 cup diced mushrooms (sliced, and then chopped up)
– 1/3 cup frozen peas
– 5 cups (2 1/2 bags cook in bag) Cooked, white rice. Cold
– 6 tbsp. soy sauce
– 1 egg scrambled

 

VF: Omit chicken and add chopped broccoli and water chestnuts to make this vegetarian friendly!

Directions:

1. Heat oil in a large skillet. Cook onions and chicken until chicken is cooked through.

2. Add mushrooms to the mixture, and stir until mushrooms are cooked. Add Peas and stir.

3. Once peas are warmed, add rice and scrambled egg. Cook about 2-3 minutes, stirring regularly so egg can mix in and cook. Add soy sauce, and mix thoroughly.

Editors Note: I’ve tried other fried rice recipes, and they never were quite right. The trick is that the rice has to be cold. Day-old rice works the best. I just make it the night before. I highly recommend this.

4 Servings- 546 Calories per serving

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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.

Ingredients:

– 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

Directions:

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)

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Oven Fried Chicken

14 Jan

I’m not really a “fried chicken” girl, but I am a southern girl, so this recipe caught my interest. I have to say that given my options, I’d choose white meat over dark any day of the week. However, these smaller pieces cook faster than a chicken breast, and I did not have time to experiment with the timing, this time around. If I get around to trying this with breasts at some point, I’ll make updates to the recipe accordingly. For now, enjoy your fried legs and thighs. I thought they were pretty good. Adapted from a recipe found in “taste of home.”

Ingredients

– 1/2 cup dry Italian bread crumbs
– 1/2 cup white cornmeal
– 1/4 cup grated Parmesan cheese
– 2 Tbsp dried parsley flakes
– 3/4 teaspoon garlic powder
– 1/2 teaspoon salt
– 1/2 teaspoon pepper
– 1/2 teaspoon onion powder
– 1/2 teaspoon dried thyme
– 1/2 teaspoon cayenne pepper
– 1/2 cup buttermilk
– 4 chicken legs, and 4 chicken thighs, bone in, skin removed
– 1 tbsp melted butter, salted

Directions:

1. Combine Breadcrumbs, Cornmeal, Parmesan Cheese and remaining spices in a freezer size ziplock bag.

2. Pour buttermilk into a small dish. 3 pieces of chicken at a time, cover pieces in buttermilk, then add them to the bag of coating. Shake until all 3 pieces are fully coated.

3. Place chicken pieces into a 13×9 pan that has been sprayed with non-stick spray.

4. Bake at 375 for 15 mintues. After 15 minutes, remove pan and drizzle chicken with melted butter. Return to oven.

5. Continue baking an additional 30-40 minutes or until done. Check internal temp with a meat thermometer. Chicken is done at 180 degrees.

6. You could stop here, but I wanted some more color, so I left under the broiler a few minutes to achieve a nicer brown. Just personal preference.

4 Servings. 1 Serving= 1 leg, 1 thigh

350 Calories per serving

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100 calorie dr pepper float

13 Jan

So this totally is not a recipe. Just a great way to satisfy a not-great-for-you craving. They make these 10 calorie sodas in many flavored, including root beer if you’re into that kind of thing. They are much better to me, than a true “diet” soda.

100 calorie coke float:

– 1 scoop double churn, 100 calorie ice cream
-1/2 cup 10 calorie soda of your choice

I’m not posting directions here 🙂 I have faith you all know what to do! Enjoy.

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Parmesan Tilapia

10 Jan

Ingredients:
– 4 tilapia fillets (3-4 oz each)
– 1/3 cup Shredded parmesan cheese*
– 1/3 cup grated parmesan cheese*
– 1 tsp itlalian herbs
– 1/2 tsp black pepper
– 1/2 tsp crushed red pepper flakes
– salt to taste

* I chose to use a mix of both parmesan cheeses (the shredded kind and the powdery kind) because I have them both on hand, and I like the combination of textures in this. You could sub 2/3 of a cup of whatever you have on hand, if you don’t want to purchase both types.

Directions:

1. Mix cheeses, Italian herbs, salt, pepper, and red peppers in a shallow dish.
2. Lightly press each fillet into the mixture, on both sides. Press just hard enough to make it stick to the fish, which should be slightly wet.
3. Line your fillets in a 9×13 pan, sprayed with nonstick spray.
4. Bake at 425 for 12-15 minutes, until done.

Cooks Confession: I hate the smell of fresh fish cooking in my house. I just can’t do it. So, I prefer to use frozen tilapia fillets, which I believe turned out pretty awesome, and were much less expensive. If you go this route, thaw the fillets before cooking. I also regularly use frozen mahi mahi fillets, which are also good. check out my blackened mahi recipe here.

4 Servings. 1 Serving= 150 Calories

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Jambalaya

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.

Ingredients:

– 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

Directions:

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

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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 🙂

Ingredients:
– 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)

Directions:

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.

TOP IT!

Here’s how I topped each taco.

lettuce
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

Tiramisu

10 Dec

So, like so many other days of my life, I found myself in a hotel conference room having a staring contest with a piece of tiramisu last week. It’s one of my favorite desserts… a real treat… but I felt guilty not knowing how bad it was for me…so I walked away eating only half, and already formulating this recipe in my head. I came home and gave it a “test drive” just 2 nights later and I have to say I was VERY happy with the results. This is similar to standard tiramisu in that it’s delicious… it’s different than standard tiramisu in 2 significant ways. 1. It’s EASY to make… and 2. It’s LOW in calories! As I’m sure you’ll notice, this is based on a “poke cake” recipe I’ve used before… but it just seemed like the easiest way to get coffee Into your cake without having an overwhelming coffee flavor. yum.

Ingredients:

– 1 box yellow cake mix
– 3 egg whites
– 12 oz diet sprite (or diet 7 up, or 7 up 10, or any clear diet soda)
– 1 cup of strong brewed coffee
– 1 .3 oz envelope of unflavored gelatin
– 1 4 serving box of sugar free, instant cheesecake flavored pudding
– 1 cup cold 1% milk
– 1 tub of coolwhip lite
– Cocoa powder (about 1/2 cup total)

Directions:

1. Mix cake mix, egg whites and soda together and pour into a 9×13 pan which has been sprayed with nonstick spray.

2. Bake cake according to directions on package.

3. Once the cake is finished, allow it to cool about 5 minutes.

4. Mix hot coffee with gelatin, and mix until fully dissolved.

5. Use a 2 prong fork to poke holes throughout the cake, about 1 inch apart…which should leave you with a small hole appx every 1 inch. Poke hard enough to touch the bottom of the pan with the fork.

6. Pour coffee mixture evenly over the entire cake.

7. Refrigerate for about 2-3 hours (or overnight) before moving on to frosting.

8. When the cake has set, it’s ready to frost.

9. Place milk into a bowl, and whisk in pudding mix until it begins to thicken.

10. Once pudding has begun to thicken, gently fold in cool whip until blended, but don’t overdo it.

11. Spread mixture over cake. Sift Cocoa powder over top of cake. Cover and refrigerate at least a few hours before serving.

16 Servings= 152 Calories Per Serving!
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Chicken and Broccoli Mac and Cheese

6 Dec

I found a different variation of this on http://www.skinnytaste.com, however I made a few adjustments, and this was REALLY good. I’m not usually a big “casserole” fan, but I will definitely be making this again- often. My kids LOVED it. I’m thinking about trying it with a couple cans of Tuna next time for a tuna casserole.

Ingredients:
– 3/4 lb of boneless chicken breasts
– 12 oz pasta (elbow macaroni, shells or rotini)
– 1/2 an onion, chopped
– 1 tablespoon butter
– 1/4 cup flour (see my note below)
– 1 cup 1% milk
– 1 Can chicken broth
– 2 heads worth or 1 bag of fresh broccoli florets
– 2 tbsp. shredded parmesan cheese
– 2 cups cheddar cheese, shredded
– 1/4 cup Italian seasoned breadcrumbs

Directions:

1. Dice Chicken, and sauté in a skillet, or boil it, or bake it… just make sure it’s seasoned with salt and pepper, however you choose to cook it.

2. Meanwhile, start boiling the water for your noodles and broccoli. Be sure to add salt to the water for flavor. Cook the noodles and broccoli together In the pot until noodles are al dente and then drain them well.

3. Melt Butter in a heavy skillet. Cook onions in butter for 2-3 minutes, until translucent. Add flour, and mix well. This won’t be enough fat to create a true “roux” so once you get the flour mixed in well, you’ll need to be ready to add the chicken broth pretty soon.

4. When flour is all mixed in, begin slowly adding chicken broth, stirring until smooth along the way. I added in about 1/2 cup increments (about 4 equal portions, stirring until smooth in between each one).

5. Once Chicken broth is all incorporated, it should begin to thicken. Once all lumps are gone, add milk and continue to stir. Once the sauce has thickened, stir in parmesan cheese, then cheddar. Stir until smooth.

6. Mix Chicken, pasta and broccoli, and sauce all together. Once blended, pour into a greased 9×13 pan. Sprinkle bread crumbs evenly across top and cover with foil. Bake 20 min at 375.

7. Remove foil, and continue cooking 10 min. If crumbs do not brown, feel free to broil for a couple of minutes, until golden brown.

6 Servings= 330 Calories per serving

Note: On the flour, I used a seasoned flour rom the old mill in Gatlinburg. It has some unnamed spices in it to add flavor, and I think this really makes a difference. If I used plain flour, i’d probably add salt, pepper, and a little garlic powder.

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Faux Fried Ice Cream

2 Dec

I found this recipe on www.skinnytaste.com and it’s so good. I was looking for something fun to do with the kids, and here you have it. It was good enough that I bought more ice cream to make this again in the future.

Ingredients:
– 3 cups of Edy’s double churn vanilla bean ice cream
– 2 cups of corn flakes cereal
– 3 tsp cinnamon

– 6 tsp honey
– 6 tbsp. lite Hershey’s syrup

Directions:

1. Scoop out 6 1/2 cup portions of vanilla ice cream. Round them into balls, and place on a baking sheet lined with wax or parchment paper. Place these in the freezer for 2 hours or until they are very hard.

2. Place cinnamon and cereal in the food processer and blend until well crushed. Place in a freezer size baggie.

3. Roll each individual scoop of ice cream in cereal mixture until completely coated.

4. Drizzle each scoop with 1 tsp of honey, and 1 tbsp. of hersey’s lite syrup.

5. You can add whipped topping, nuts, cherries, whatever you like here… I’d encourage you to explore. However, this is where my fried ice cream ended, so this is what my calories will be composed of. (actually I added a few slivered almonds not accounted for here)

6 Servings= 183 Calories per serving

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