Ingredients
1 pound cooked 95% lean ground beef
1 can 98% fat free condensed cream of ..... soup
1 16 oz bag frozen mixed vegetables
2 1/2 cups mashed potatoes (mash with skim milk only - do not add fat)
1 cup fat free shredded cheddar cheese
Instructions
Mix soup with cooked meat and spread in the bottom of a casserole dish to make 1st layer. For the second layer, add vegetables. Next spread mashed potatoes, and top with grated cheese. Bake 30 minutes at 350 degrees until warm all the way through. Remove from the oven and divide the casserole into 8 equal portions.
Serves 8
Fat Grams Per Serving: 3.75
Calories Per Serving: 240
Saturday, February 14, 2009
Sunday, February 1, 2009
South-of-the-Border Tilapia
Ingredients
1 pound Tilapia (4 - 4 oz. fillets)
1 envelope Italian Dressing Mix
1/4 cup lime juice
1/4 cup unsweetened apple sauce
1/8 tsp. ground red cayenne pepper
Instructions
Mix all ingredients except fish until well blended.
Pour dressing mixture over fish in a shallow glass or plastic dish; cover.
Refrigerate 30 minutes to 1 hour to marinate.
Preheat broiler. Place fish topped with marinade on rack of broiler pan sprayed with non-fat cooking spray 3-5 inches from heat. Broil 10-12 minutes or unitl fish flakes easily with fork.
Serving Size = 1 4 oz. fish fillet
Calories Per Serving = 130
Fat Grams Per Serving = 2
1 pound Tilapia (4 - 4 oz. fillets)
1 envelope Italian Dressing Mix
1/4 cup lime juice
1/4 cup unsweetened apple sauce
1/8 tsp. ground red cayenne pepper
Instructions
Mix all ingredients except fish until well blended.
Pour dressing mixture over fish in a shallow glass or plastic dish; cover.
Refrigerate 30 minutes to 1 hour to marinate.
Preheat broiler. Place fish topped with marinade on rack of broiler pan sprayed with non-fat cooking spray 3-5 inches from heat. Broil 10-12 minutes or unitl fish flakes easily with fork.
Serving Size = 1 4 oz. fish fillet
Calories Per Serving = 130
Fat Grams Per Serving = 2
Apple Braised Chicken
Ingredients
Fat Free Cooking Spray
1 pound boneless, skinless chicken breast, four 4-oz pieces
2 Tbsp all-purpose flour
1 large onion, sliced
2 medium apples, firm, cored and sliced
1 cup of light apple juice
1 cup fat-free chicken broth
1/2 tsp. salt
1/2 tsp ground ginger
2 tsp cornstarch
Instructions
Spray a large, heavy-bottomed skillet, with non-fat cooking spray. Heat the skillet on high heat. Toss chicken with frour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.
Reduce stove temperature to low and add onion to skillet. Saute, stirring often, until onion is tender and lightly browned.
Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.
In a small bowl, whisk together cornstarch and 2-3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve.
Yields 1 chicken breast and about 3/4 cup of apple-onion mixture per serving.
Calories Per Serving = 241
Fat Grams Per Serving = 3
Fat Free Cooking Spray
1 pound boneless, skinless chicken breast, four 4-oz pieces
2 Tbsp all-purpose flour
1 large onion, sliced
2 medium apples, firm, cored and sliced
1 cup of light apple juice
1 cup fat-free chicken broth
1/2 tsp. salt
1/2 tsp ground ginger
2 tsp cornstarch
Instructions
Spray a large, heavy-bottomed skillet, with non-fat cooking spray. Heat the skillet on high heat. Toss chicken with frour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.
Reduce stove temperature to low and add onion to skillet. Saute, stirring often, until onion is tender and lightly browned.
Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.
In a small bowl, whisk together cornstarch and 2-3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve.
Yields 1 chicken breast and about 3/4 cup of apple-onion mixture per serving.
Calories Per Serving = 241
Fat Grams Per Serving = 3
Citrus-Garlic Pork Tenderloin
Ingredients
3 medium garlic clove(s)
1/2 cup lime juice
1/2 cup grapefruit juice, not cocktail
1/2 cup soy sauce
1/2 tsp hot pepper sauce
1 pound center pork tenderloin, lean only
Instructions
Mince garlic and mix with lime and grapefruit juices, soy sauce and pepper sauce. Allow to sit at room temperature for 30 minutes to 1 hour so flavors can blend.
Place tenderloin in marinade and turn to coat evenly. Cover and put in refrigerator to marinate for at least 1 1/2 hours , but dno more than 5. Turn occasionally. Outside of meat may lighten in color from citrus juices.
Preheat oven to 450. Grain pork and reserve juices. Roast pork for 10 minutes, then turn reduce heat to 325 and continue to roast until internal temperature of pork reads 145-150.
Boil marinade for 3 minutes, then reduce heat and simmer for 10 more minutes. Serve sliced pork with cooked marinade on top.
Serves 4 (4 oz. servings)
Calories Per Serving = 201
Fat Grams Per Serving = 4
3 medium garlic clove(s)
1/2 cup lime juice
1/2 cup grapefruit juice, not cocktail
1/2 cup soy sauce
1/2 tsp hot pepper sauce
1 pound center pork tenderloin, lean only
Instructions
Mince garlic and mix with lime and grapefruit juices, soy sauce and pepper sauce. Allow to sit at room temperature for 30 minutes to 1 hour so flavors can blend.
Place tenderloin in marinade and turn to coat evenly. Cover and put in refrigerator to marinate for at least 1 1/2 hours , but dno more than 5. Turn occasionally. Outside of meat may lighten in color from citrus juices.
Preheat oven to 450. Grain pork and reserve juices. Roast pork for 10 minutes, then turn reduce heat to 325 and continue to roast until internal temperature of pork reads 145-150.
Boil marinade for 3 minutes, then reduce heat and simmer for 10 more minutes. Serve sliced pork with cooked marinade on top.
Serves 4 (4 oz. servings)
Calories Per Serving = 201
Fat Grams Per Serving = 4
Wednesday, December 3, 2008
Sweet & Sour Meatballs
Meatballs – Makes 12 (2 ½ inch) Meatballs
1 ½ pound raw ground turkey breast
¾ cup rolled oats
2 egg whites
1 cup onion, finely chopped
1 medium garlic clove, minced
2 Tbsp. dried parsley
2 tsp. dried oregano
Serving Size = 1 (2 ½ inch) meatball
86 calories
0.9 grams of fat
Sweet & Sour Sauce – Makes 3 cups of Sauce
16 dried Apricots
12 ounces Apricot Nectar
½ cup Water
½ cup Splenda
½ cup Distilled White Vinegar
1 tsp. Asian Chili Sauce
1 Tbsp. minced Ginger
Serving Size = ¼ cup sauce
34 calories
0.04 grams of fat
Instructions
Preheat oven to 350 F. Coat a large, rimmed baking sheet with cooking non-fat cooking spray.
In a medium bowl, combine ground turkey, oats, egg whites, onion, garlic, parsley, and oregano; mix thoroughly. Shape beef mixture into twelve 2 ½ inch balls; place on baking sheet.
Bake meat balls for 25 minutes. Transfer to a slow cooker and set on LOW heat to keep warm. Or place meatballs in a heated chafing dish.
While the meatballs are cooking
Place all of the sauce ingredients in a non-reactive saucepan over medium-high heat. Bring to a low boil, reduce heat to low, cover and simmer for 25 minutes. Transper to a blender and blend thoroughly. Pour over meatballs and let heat about 10 minutes. Can be made ahead of time, just cool and refrigerate. Will keep for up to 3 weeks.
1 ½ pound raw ground turkey breast
¾ cup rolled oats
2 egg whites
1 cup onion, finely chopped
1 medium garlic clove, minced
2 Tbsp. dried parsley
2 tsp. dried oregano
Serving Size = 1 (2 ½ inch) meatball
86 calories
0.9 grams of fat
Sweet & Sour Sauce – Makes 3 cups of Sauce
16 dried Apricots
12 ounces Apricot Nectar
½ cup Water
½ cup Splenda
½ cup Distilled White Vinegar
1 tsp. Asian Chili Sauce
1 Tbsp. minced Ginger
Serving Size = ¼ cup sauce
34 calories
0.04 grams of fat
Instructions
Preheat oven to 350 F. Coat a large, rimmed baking sheet with cooking non-fat cooking spray.
In a medium bowl, combine ground turkey, oats, egg whites, onion, garlic, parsley, and oregano; mix thoroughly. Shape beef mixture into twelve 2 ½ inch balls; place on baking sheet.
Bake meat balls for 25 minutes. Transfer to a slow cooker and set on LOW heat to keep warm. Or place meatballs in a heated chafing dish.
While the meatballs are cooking
Place all of the sauce ingredients in a non-reactive saucepan over medium-high heat. Bring to a low boil, reduce heat to low, cover and simmer for 25 minutes. Transper to a blender and blend thoroughly. Pour over meatballs and let heat about 10 minutes. Can be made ahead of time, just cool and refrigerate. Will keep for up to 3 weeks.
Delicious Whole Wheat Pancakes
2/3 cup whole wheat flour
1 ½ tsp. baking powder
4 tsp. splenda
¼ tsp. salt
2 egg whites, well beaten
2/3 cup skim milk
4 tsp. applesauce
Stir flour, baking powder, splenda, and salt together. Combine egg whites, skim milk, and applesauce, and stir into flour mixture. Pour ¼ cup. of batter onto hot griddle sprayed with non-fat cooking spray; turn when slightly browned. Makes 7 pancakes using ¼ cup of pancake batter.
Serving Size = 1 pancake
53.5 calories
0.2 grams of fat
1 ½ tsp. baking powder
4 tsp. splenda
¼ tsp. salt
2 egg whites, well beaten
2/3 cup skim milk
4 tsp. applesauce
Stir flour, baking powder, splenda, and salt together. Combine egg whites, skim milk, and applesauce, and stir into flour mixture. Pour ¼ cup. of batter onto hot griddle sprayed with non-fat cooking spray; turn when slightly browned. Makes 7 pancakes using ¼ cup of pancake batter.
Serving Size = 1 pancake
53.5 calories
0.2 grams of fat
Tuesday, December 2, 2008
HOP Raisin Squash Bread or Muffins
1 cup. Applesauce
1 cup. Splenda
1 cup. Brown Sugar
6 Egg Whites
2 cups grated raw zucchini or squash
2 cups flour
½ tsp. baking powder
2 tsp. baking soda
1 tsp. salt
3 tsp. cinnamon
3 tsp. vanilla
1 cup raisins
Blend applesauce and Splenda; add egg whites and squash. Add dry ingredients, vanilla, and raisins. Pour into 2 loaf pans or muffin tins sprayed with non-fat cooking spray. Bake loaves at 350 for 1 hour; muffins bake in less time (15-30 minutes depending on your oven). Makes 2 loaves (10 slices per loaf) or 66 miniature muffins.
1 slice = 127 calories & 0.2 fat grams
1 mini muffin = 39 calories & 0.06 fat grams
You can lower the calories even more by using unsweetned applesauce, brown sugar splenda, and by omitting the raisins.
1 cup. Splenda
1 cup. Brown Sugar
6 Egg Whites
2 cups grated raw zucchini or squash
2 cups flour
½ tsp. baking powder
2 tsp. baking soda
1 tsp. salt
3 tsp. cinnamon
3 tsp. vanilla
1 cup raisins
Blend applesauce and Splenda; add egg whites and squash. Add dry ingredients, vanilla, and raisins. Pour into 2 loaf pans or muffin tins sprayed with non-fat cooking spray. Bake loaves at 350 for 1 hour; muffins bake in less time (15-30 minutes depending on your oven). Makes 2 loaves (10 slices per loaf) or 66 miniature muffins.
1 slice = 127 calories & 0.2 fat grams
1 mini muffin = 39 calories & 0.06 fat grams
You can lower the calories even more by using unsweetned applesauce, brown sugar splenda, and by omitting the raisins.
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