This made a tasty lunch!
Mexican Black Beans with Pork
1 15oz. can black beans, drained
1 cup roasted corn
2 TB diced onion
14.5 oz. can fire roasted tomatoes, undrained
1 c. water
1 lb boneless lean pork loin, trimmed of fat, cut into 1″ cubes
1tsp. chili powder
½ tsp cumin
1 tsp smoked paprika
1tsp. ground coriander
This makes a thick stew. Place beans, corn, onions and tomatoes in 3 quart slow cooker. Place diced pork in slow cooker and add water. Sprinkle with spices. Cook on low for 8 – 9 hours.
Yield: 4 servings. Per serving (about 1 ½ cups)= 284 Calories; 7g Fat (20.7% calories from fat); 29g Protein; 28g Carbohydrate; 8g Dietary Fiber; 51mg Cholesterol; 536mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fat.
Tasty! I skipped the salt and used cooking spray instead of oil.
1 1/2 pounds large shrimp, peeled and deveined
1 teaspoon paprika
3/4 teaspoon dried thyme
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 to 1/2 teaspoon ground red pepper
1 tablespoon vegetable oil
Combine first 8 ingredients in a large zip-top plastic bag; seal bag and shake to coat. Heat oil in a large nonstick skillet over medium-high heat until hot. Add shrimp; sauté 4 minutes or until shrimp are done.
Yield4 servings (serving size: 5 ounces) Nutritional Information
CALORIES 185(29% from fat); FAT 6g (sat 1.1g,mono 1.4g,poly 2.7g); PROTEIN 29g; CHOLESTEROL 215mg; CALCIUM 85mg; SODIUM 357mg; FIBER 0.3g; IRON 4.1mg; CARBOHYDRATE 2.2g
This was delicious!
Asparagus w/ Honey Mustard
2 lbs asparagus, trimmed
1/4 c. honey
3 TB dijon mustard
3 TB lemon juice
1 tsp extra virgin olive oil
Heat 1 inch of water in skillet or shallow casserole dish. Add asparagus and bring to a boil. After tender remove from heat. Combine honey, mustard, lemon juice and oil and pour over asaparagus.
yield: 4 servings. per serving= 113 Calories; 2g Fat (12.9% calories from fat); 3g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 144mg Sodium. Exchanges: 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates.
This was very good and moist!
Peach Glazed Chicken
Serving Size : 4
4 boneless, skinless chicken breasts
1/2 cup sugar free all fruit peach jam
1/4 cup ketchup
2 tablespoons soy sauce
1 tablespoon dijon mustard
1 teaspoon worcestershire sauce
1/2 teaspoon salt
1/8 teaspoon pepper
1/4 teaspoon garlic powder
Preheat oven to 375°. Arrange chicken on a foil-lined baking tray (be sure to use foil if you ever want to use that pan again!) Stir remaining ingredients together well in a bowl.Spoon sauce over chicken, being sure to get some on every piece. Bake for 45 minutes to 1 hour until tender. Per Serving (excluding unknown items): 255 Calories; 2g Fat (6.0% calories from fat); 28g Protein; 31g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 1095mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fat; 2 Other Carbohydrates.
This was good but I really wanted the chicken to have more raspberry flavor.
2 tsp. vegetable oil
4 (4§ oz) boneless, skinless chicken breasts
¼ cup raspberry jam (seedless)
2 Tbsp. orange juice
Heat oil in a large§ nonstick skillet over medium heat until hot. If desired, season chicken with salt and ground black pepper; add to skillet. Cook 10 to 12 minutes or until chicken is fork tender and juices run clear, turning once. Add raspberry jam and orange juice; stir until melted. Bring to a boil. Boil 1 to 2 minutes or until slightly thickened. Serve sauce over chicken. Yield: 4 servings @ 4 points per serving
A yummy, different slaw.
3 c. broccoli slaw
1/2 c. Miracle whip Free
2 TB Splenda
1/4 c. pineapple juice
Combine all ingredients and chill.
You could also add chopped apple.
This makes a delicious chewy cookies.
18.5 oz coconut cake mix
1/2 c. unsweetened applesauce
2 egg whites
1 1/2 c. coconut flakes
Preheat oven to 350^. Combine all ingredients. Drop spoonfuls onto cookie sheet sprayed with cooking spray. Bake 10-12 minutes or until lightly golden brown.
Yield: 36 cookies. Per cookie= 79 Calories; 3g Fat (29.0% calories from fat); 1g Protein; 13g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 108mg Sodium. Exchanges: 0 Lean Meat; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates.
Delicious lo-carb breakfast!
6 oz deli turkey breast
2 egg whites
1/2 c. shredded reduced fat cheddar cheese
1/4 tsp black pepper
dash Hickory salt
Preheat oven to 350^. Spray 6 muffin holes with cooking spray. Lay sliced turkey into each muffin hole. Combine eggs, egg whites, cheese, pepper and salt in small bowl. Pour equal portions over turkey. Bake 25 minutes or until eggs are set.
Yield: 6 servings. Per serving= 70 Calories; 2g Fat (27.5% calories from fat); 11g Protein; 2g Carbohydrate; trace Dietary Fiber; 77mg Cholesterol; 341mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Fat.
This was delicious with strawberries and light Cool Whip. Yum!
Mini Angel Food Loaf
3 TBSP cake flour (I used regular and sifted it a little)
1/4 cup splenda, divided
2 egg whites
1/2 teas vanilla extract
1/8 tsp table salt
Preheat oven to 350^. In a small bowl, combine flour and 2 TBSP splenda using a wire whisk. In a medium bowl, beat egg whites with an electric mixer on HIGH until foamy. Add vanilla and salt. Continue beating until stiff enough to form soft peaks. Add remaining 2 TBSP splenda while continuing to beat until stiff peaks form. Fold in flour mixture using a spatula. Pour into ungreased pan. Bake for 14-16 minutes or until cake springs back when lightly touched. Do not overbake. Place pan on a rack to cool for 5 minutes. Run a table knife around the edges of the pan to loosen cake. Remove from pan and continue cooling on wire rack.
NI: 66 cal/0gm fat/0gm fiber/5gm PRO/201mg sodium/4mg calcium/11gm CHO
This was delicious!! I had a hard time getting the cabbage leaves off the head so it ended up more of a layered cabbage casserole but it was delicious!
slow cooker cabbage rolls
8 cabbage leaves
8 oz ground beef, 96/4
1/3 cup instant brown rice, uncooked
1/2 small onion, chopped
¼ c. water
1 cup tomato sauce
1/2 T Italian Seasoning
Soften cabbage (boil or microwave). Brown ground beef with onion. Combine with uncooked rice and place in cabbage leaves. Roll up (you may need toothpicks to hold together). Place prepared cabbage rolls into 3 quart slow cooker. Pour water over rolls. Top with tomato sauce and sprinkle with Italian Seasoning. Cover, cook on low about 8 hours or on high 3 hours. Yield: 8 cabbage rolls or 4 servings. Per serving= 142 Calories; 2g Fat (13.9% calories from fat); 15g Protein; 18g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 408mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Vegetable; 0 Fat.