I didn’t have poblano so I used a little diced roasted green chilies. It’s delicious! and spicy hot!
1 tblsp olive oil
2 TB chopped onion
1 dash garlic powder
4 c. diced zucchini
1 poblano pepper seeded and chopped
1 C. frozen corn
1 (15oz) can black beans rinsed and drained
1/2 tsp salt
Heat oil in a skillet over med heat. Add onion, garlic and zucchini and cook, stirring until onion is translucent. Add pepper and saute’ until soft. Stir in corn and beans and heat. Season with salt to taste.
Yield: 4 servings. Per serving= 178 Calories; 5g Fat (22.7% calories from fat); 9g Protein; 27g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 599mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.
Of course, the original recipe called for catfish, which is probably better here in OK than the Tilapia, but Tilapia is what I had on hand…I wish we could get really tasty fish here…. 😦
CORNMEAL BATTERED CATFISH
½ cup uncooked yellow cornmeal
1 tsp paprika
1 tsp dried thyme
1 tsp salt
½ tsp celery seed
½ tsp onion powder
½ tsp garlic powder
½ tsp black pepper, freshly ground
½ cup skim milk
1 lb tilapia fillets, cut into 4 pieces
Mix all dry ingredients in shallow bowl Pour milk into another shallow bowl Dredge fillets first in milk, then in cornmeal mixture, coating both sides and pressing mixture gently to adhere Place on baking sheet sprayed with Pam Lightly spray each filet Bake 15 min at 425 degrees Let stand at room temperature for 2-3 minutes before serving 4 servings
These are a nice moist spice cookie.
1 c. whole wheat flour
1 1/2 c. quick cooking oats
1/2 c. Splenda
1/2 tsp salt
1 tsp baking soda
1 tsp cinnamon
1/2 tsp gr cloves
1/4 tsp gr nutmeg
1 1/2 c. shredded zucchini
1/2 c. craisins
1/2 c. honey
Preheat oven to 350^. Combine flour, oats, Splenda, salt, baking soda, and spices. Make a well in the center and add zucchini, egg, craisins and honey. Mix well. Bake 15 minutes or until lightly browned.
Yield: 24 cookies. Per cookie= 67 Calories; 1g Fat (7.5% calories from fat); 2g Protein; 15g Carbohydrate; 1g Dietary Fiber; 7mg Cholesterol; 96mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
This was a little different, sort of bread like, but very good! I would make it again.
1/2 cup corn muffin mix
1/4 cup Parmesan cheese, reduced fat
1/4 teaspoon salt
1/8 teaspoon pepper
2 whole eggs
1/2 cup half-and-half, fat free
1 tablespoon extra virgin olive oil
1 1/2 cups sliced zucchini
In a small bowl, combine the muffin mix, Parmesan cheese, salt and pepper. Stir in the eggs, half and half and oil until blended. Fold in zucchini. Pour into a 9-in. pie plate coated with cooking spray. Bake at 375° for 40-45 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting.
Yield: 4 servings. Per serving= 178 Calories; 9g Fat (48.0% calories from fat); 4g Protein; 17g Carbohydrate; 1g Dietary Fiber; 100mg Cholesterol; 462mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates.
I’m going to have to give up on this one. too many wasted ingredients. It just does not seem to rise. so I end up with a very dense, not that tasty bread.
HONEY WHEAT BREAD
2 c. warm reconstituted dry milk (or skim milk)
2 tbsp. olive oil
2 tbsp. honey
2 tbsp. molasses
3/4 tsp. salt
1 pkg. active dry yeast
3 c. whole wheat flour
3/4 c. bran 1/4 c. wheat germ (I used 1 c. quick oats)
Preheat 5 qt crock pot on high setting for 30 minutes. Combine warm (not hot) milk, oil, honey, molasses, salt, yeast and half the flour. With electric mixer, beat well for about 2 minutes. Add remaining flour; mix well. Place dough in well-greased baking pan; cover. Let stand 5 minutes. Place in crock pot, cover and bake on high setting 3 hours.
This tasted much better than I anticipated! It’s easy, cheesy comfort food you can feel good about eating.
Hungry Girl Mac & Cheese
1 package Green Giant Family Size Cauliflower & Three Cheese Sauce (freezer aisle)
2 cups uncooked Ronzoni Healthy Harvest Whole Wheat Blend Rotini Pasta (or another whole-wheat or whole-wheat-blend pasta)
3 wedges The Laughing Cow Light Original Swiss cheese
Optional: salt and black pepper, to taste
Directions: Prepare pasta according to the instructions on the box, and then drain well and set aside. While pasta is cooking, place contents of the cauliflower & sauce package in a large microwave-safe bowl. Cover and microwave for 12 – 16 minutes, until sauce has melted and cauliflower is hot.
Once the bowl is cool enough to handle, remove it from the microwave and add cooked pasta. Set aside. Unwrap cheese wedges and place in a small microwave-safe dish. Microwave for 30 seconds. Stir until smooth, and then add to the bowl.
Mix thoroughly, ensuring that the Laughing Cow cheese is evenly distributed and the pasta and cauliflower are coated in cheese sauce. If you like, season to taste with salt and pepper. Enjoy!
MAKES 4 SERVINGS Serving Size: 1 cup Calories: 202 Fat: 4.5g Sodium: 825mg HU 4
This is tasty! The banana flavor is delicious! It’s not as creamy as the cinnamon ice cream and the babies said cinnamon was the best, but this was still very good.
Banana Choc chip Ice Cream
2 cups skim milk
1 (14 ounce) can fat free sweetened condensed milk
1 (1.3 ounce) envelope whipped topping mix
2 tablespoons Splenda
2 teaspoons lemon juice
1 teaspoon vanilla extract
3 medium firm bananas, cut into 1-inch pieces
1/3 cup miniature semisweet chocolate chips
1. In a large mixing bowl, beat the first six ingredients on high speed for 3 minutes. Cover and refrigerate overnight.
2. Stir bananas into milk mixture. Fill cylinder of ice cream freezer; freeze according to the manufacturers directions. Stir in chocolate chips. Allow to ripen in ice cream freezer or firm up in the refrigerator freezer for 2-4 hours before serving.
This is delicious! It’s not especially low in fat and calories but I could be off on the servings. It’s freezing right now in a plastic 13×9 pan.
5 Ingredient Cinnamon Ice Cream
1/2 cup cold skim milk
1 tablespoon vanilla extract
14 ounce can fat free sweetened condensed milk
1/8 teaspoon salt
1 pint heavy cream
2 tsp cinnamon
In a medium bowl, stir together cold milk, vanilla, condensed milk and salt. Set aside. In a large bowl, beat heavy cream with an electric mixer until stiff peaks form. Fold milk mixture into whipped cream. Pour into shallow 2 quart dish, cover and freeze for 4 hours, stirring once after 2 hours or when edges start to harden. Serve or store in an airtight container up to 10 days.
Yield: 8 servings. Per serving= 357 Calories; 22g Fat (55.7% calories from fat); 6g Protein; 34g Carbohydrate; trace Dietary Fiber; 82mg Cholesterol; 115mg Sodium. Exchanges: 0 Grain(Starch); 0 Non-Fat Milk; 4 1/2 Fat.
This got rave reviews from my friends at the farmers market today. The original recipe came from the current issue of Healthy Cooking. I’m way in to these startas using stuffing cubes! So much better than the others with soggy bread!
1 cup Stuffing, Stove Top, chicken, unprepared
8 oz sausage, reduced fat Jimmy Dean, cooked & drained
1 1/2 cups zucchini slices
2 tablespoons diced onion
1/2 cup roasted red pepper
2/3 cup cheese, reduced fat Sargento mexican blend
3 large eggs
2 egg whites
1/2 cup skim milk
Spray 11×7 pan with cooking spray. Spread stuffing mix over bottom of prepared pan. Spread cooked sausage over stuffing cubes. In small skillet saute’ zucchini, onion and red pepper. Spread veggies over sausage. Combine cheese, eggs, egg whites, milk, salt & pepper. Pour over veggies. Let sit while oven preheats to 350^. Bake 30 minutes.
Yield: 6 servings. Per serving= 225 Calories; 13g Fat (50.2% calories from fat); 17g Protein; 12g Carbohydrate; 1g Dietary Fiber; 131mg Cholesterol; 633mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat.
This is fabulous! It will really cure a pizza craving and would be a nice addition to soup or salad.
1 1/2 Cups Bisquick Reduced Fat Baking Mix
3/4 Cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1 cup Hormel reduced -fat pepperoni, chopped or cut into quarters (about 4 oz)
1/4 Cup skim milk
1 teaspoon Pizza or Italian seasoning
Preheat oven to 350 degrees. Spray a 9 inch pie plate with olive oil flavored cooking spray. In a large bowl, combine baking mix, 1/2 cup Cheddar cheese, and pepperoni. Add skim milk, egg, and seasoning. Mix gently just to combine. Spread batter into prepared pie plate. Evenly sprinkle remaining 1/4 Cup Cheddar cheese over top. Bake for 20 to 25 minutes or until a toothpick inserted near center comes out clean. Place pie late on a wire rack and let set for 5 minutes. Cut into 8 wedges
Serves 8. Per serving= 164 Calories; 6g Fat (34.4% calories from fat); 10g Protein; 17g Carbohydrate; 1g Dietary Fiber; 50mg Cholesterol; 654mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat.