This is a tasty side dish or meatless meal.
1 (11-ounce) can mexicorn, drained
2 TB chopped green onions
1 cups uncooked instant brown rice
1 teaspoon ground cumin
1 tsp smoked paprika
14.5 oz cups fat-free, less-sodium chicken broth
1/8 teaspoon freshly ground black pepper
1 (14.5-ounce) can diced tomatoes with chiles, undrained
1 (15-ounce) can black beans, rinsed and drained
1/4 c. diced bell pepper
1/2 cup chopped fresh cilantro
1 tablespoon fresh lime juice
Spray medium saucepan with cooking spray. Saute’ onions. Add corn, rice, cumin, paprika and broth. Add pepper, salt, bell pepper, and diced tomatoes to pan; bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally. Remove from heat; stir in corn and beans. Cover and let stand 10 minutes. Stir in cilantro and juice.
Yield: 5 servings. Per serving (about 1 cup)= 249 Calories; 1g Fat (4.5% calories from fat); 12g Protein; 50g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 973mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat.
These were good but you could probably save a lot of calories by using sugar free preserves instead of the cranberry sauce.
Cranberry Bog Bars
2 TB light margarine
4 oz unsweetened applesauce (sweetened with Splenda)
1/3 c. packed brown sugar
2/3 c. Splenda
3 1/2 c. old fashioned oats, divided
1/2 c. flour
16 oz whole-berry cranberry sauce
2 TB Splenda
Preheat oven to 375*. Spray 13×9 pan with cooking spray; set aside. In medium bowl, combine margarine, applesauce, brown sugar, and Splenda. Add 3 cups of oats and flour. Press into prepared pan. Spread cranberry sauce evenly over oat mixture. Top with remaining 1/2 cup of oats and sprinkle with 2 TB Splenda. Bake 25-30 minutes. Let cool and cut into bars.
Yield: 12 bars. Per bar= 202 Calories; 3g Fat (11.0% calories from fat); 4g Protein; 42g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 38mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates.
These are basically mini Dutch Babies. Love them with peanut butter and syrup. Good with honey too.
2 eggs or equivalent in egg substitute
1 Cup fat-free milk
1 Cup all-purpose flour
1/2 teaspoon table salt
1/2 teaspoon baking powder
Spray 12 wells of a muffin pan with butter-flavored cooking spray.
In a large bowl, combine eggs and milk using a wire whisk.
Add flour, salt, and baking powder.
Mix only until small doughy lumps remain in the batter.
Evenly fill muffin wells with batter. Do not over fill—make sure there is batter for all 12 muffin wells.
Place muffin pan in a COLD oven.
Turn oven temperature to 400 degrees.
Turn on oven.
Bake for 20 minutes.
Serves 6 ( 2 each)
Each serving equals:
110 Calories – 2 g Fat – 235 mg Sodium – 0 g Fat Diabetic Exchange: 1 St Carb Choices: 1
This was good! love those chicken thighs!
Sweet & Sour Chicken
1 ½ pounds chicken thighs, boneless, skinless, frozen
½ c. sugar free apricot preserves
1/3 c. Kraft Free Catalina Salad Dressing
1 TB onion flakes
Place frozen chicken into 2 quart slow cooker. Top with preserves and dressing. Sprinkle with onion flakes. Cook on high 3-4 hours.
Yield: 4 servings. Per serving= 210 Calories; 9g Fat (33.6% calories from fat); 29g Protein; 12g Carbohydrate; trace Dietary Fiber; 122mg Cholesterol; 267mg Sodium. Exchanges: 0 Grain(Starch); 0 Other Carbohydrates.
Ok, i’ve tried the crock pot oatmeal recipes a couple times now. I can’t recommend them. They’re really mushy and part always burns. Perhaps it’s just my crock pot. I have an oval 3 quart. Regardless, here’s the one i made last night. It had good flavor.
1 cup McCann’s Irish Oatmeal
1/2 cup dried cranberries
3 cups water
1 cups skim milk
2 TB orange juice concentrate
1 tsp dried orange zest
¼ c. Splenda
1 t. cinnamon
1 t. vanilla
1 large granny Smith apple, chopped (7oz)
In 3 quart slow cooker, combine all ingredients and set to low heat. Cover and let cook for 8 to 9 hours.
Stir and remove to serving bowls. This method works best if started before you go to bed. This way your oatmeal will be finished by morning.
Yield: 5 servings. Per serving (about 1 cup)= 191 Calories; 3g Fat (13.0% calories from fat); 8g Protein; 35g Carbohydrate; 5g Dietary Fiber; 1mg Cholesterol; 43mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Fruit; 1/2 Non-Fat Milk; 1/2 Fat.
I don’t know if it’s as good as the full fat version but at 1/2 the fat and calories it’s still VERY good!
15 oz reduced fat crescent rolls, Pillsbury
16 oz light cream cheese
2 tsp vanilla
1 c. Splenda
3 TB cinnamon, divided
2 TB brown sugar
2 TB light margarine
Preheat oven @ 350. Unroll and press one tube of crescent rolls into 13×9 pan sprayed with cooking spray. Beat Cream Cheese, Splenda and vanilla in bowl. Spread Cream Cheese mixture evenly over dough. Arrange second tube of crescent rolls over cream cheese mixture. Spray with butter spray
Sprinkle splenda-cinnamon mixture on top. Melt margarine and pour over top. Bake 35 minutes.
Yield: 12 servings. Per serving= 222 Calories; 13g Fat (52.2% calories from fat); 7g Protein; 21g Carbohydrate; 1g Dietary Fiber; 21mg Cholesterol; 515mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Fat; 1/2 Other Carbohydrates.
A delicious addition to our brunch today.
Would also be good over ice cream. 😉
Crockpot Fruit Salad
14 oz lite peaches drained
1 apple, diced
20 oz can pineapple tidbits, drained
20 oz lite cherry pie filling
2 TB light margarine
2 Tbsp. ground cinnamon
2 TB brown sugar
Pour peaches, apple, pineapple and cherry filling into 3 quart slow cooker. Top with margarine, cinnamon and brown sugar. Cover and cook on high for 2 – 3 hours.
Yield: 10 servings. Per serving= 101 Calories; 1g Fat (10.8% calories from fat); 1g Protein; 23g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 39mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.