broccoli mango salad

A tasty, easy summer salad.

Broccoli Mango Salad

2 c. frozen broccoli flowerets
1 c. mango
6 oz Yoplait nonfat orange crème yogurt

Thaw broccoli and combine in medium bowl with mango. Fold in yogurt and serve.
Yield: 2 servings. Per serving= 157 Calories; 1g Fat (4.3% calories from fat); 9g Protein; 33g Carbohydrate; 7g Dietary Fiber; 3mg Cholesterol; 76mg Sodium. Exchanges: 2 Vegetable; 1 Fruit.

Sweet & Sassy Cookies

I created these cookies after seeing a fig bar recipe in one of the Hannah Swensen mysteries. I only wanted a few cookies so I just added a dab of things and it worked out perfectly! These were really good, and there’s not so many that you wreck a diet.

Sweet & Sassy Cookies
1 tablespoon craisins

1 tablespoon chopped pecans
1 tablespoon light margarine
1/4 cup reduced fat Bisquick®
1 tablespoon brown sugar
1 tablespoon orange juice, frozen concentrate
1 tablespoon coconut flakes
2 tablespoons oats, rolled (raw)

Preheat oven to 350*. Combine all ingredients in a medium bowl. Place by tablespoonful on cookie sheet sprayed with cooking spray. Bake 12-15 minutes or until lightly browned.
Yield: 5 cookies. Per cookie= 72 Calories; 3g Fat (36.0% calories from fat); 1g Protein; 11g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 107mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

BLT PIzza

This is a HG recipe from her new book. I made it today for Easter lunch.  It was pretty good!

BLT Pizza
11 oz Pillsbury thin pizza crust
1/2 c. fat free mayo
1 tsp ranch dressing powder
1 c. finely chopped tomatoes
4 slices cooked bacon, chopped
3 c. shredded lettuce

Preheat oven to 425*. Spread crust on cookie sheet sprayed with cooking spray. Bake 15 minutes or until lightly browned. Combine mayo and ranch powder; spread on cooled pizza crust. Top with tomatoes, bacon and lettuce. Cut into 12 squares.
Yield: 12 servings. Per serving= 92 Calories; 2g Fat (20.4% calories from fat); 1g Protein; 16g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 381mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Carrot Cake Murder

I just finished the Carrot Cake Murder by Joanne Fluke. Another Hannah Swensen mystery. You guessed it! Hannah finds another dead body. This time it’s Gus Klein, brother of Marge and Patsy. After taking off in the night more than 20 years before, he’s arrived just in time for the family reunion. As he owes money to most everyone in town, it’s not quite the happy reunion he might have been counting on. So, why is he back in town? And who killed him? Foodies, you will love the recipes in this book!

Smoked Sausage and Wild Rice

Sometimes you just need something you can throw together and get on the table. I love wild rice and turkey sausage so this dish is perfect for me.

Smoked Sausage & Wild Rice
1 3/4 c. water
6 oz Uncle Ben’s Instant Wild Rice
7 oz smoked sausage, Healthy Choice, sliced
1 c. broccoli flowerets, frozen

Put water, rice and seasoning packet in medium saucepan. Bring to a boil; sausage add broccoli. cover and simmer until liquid has been absorbed.
Yield: 4 servings. Per serving (about 1cup)= 220 Calories; 3g Fat (10.9% calories from fat); 11g Protein; 37g Carbohydrate; 1g Dietary Fiber; 22mg Cholesterol; 900mg Sodium. Exchanges: 2 Grain(Starch); 0 Vegetable; 1 Fat.

Cinnamon Cake for 2

Yum!

Cinnamon Cake
1/2 c. yellow cake mix
1 egg white
1 TB water
1 tsp cinnamon

Combine all ingredients in small, microwaveable bowl. Microwave 1 minute.
Yield: 2 servings. Per serving (1/2 bowl)= 147 Calories; 4g Fat (22.3% calories from fat); 3g Protein; 26g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 234mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Fat; 1 1/2 Other Carbohydrates.

Banana Cake for 2

A tasty little banana bread/cake!

Banana Cake for 2
1/2 c. reduced fat Bisquick
1 egg white
1/3 c. mashed banana
2 TB Splenda
1 tsp mini chocolate chips

Preheat oven to 350*. Combine all ingredients in small oven-proof bowl. Bake 12-15 minutes.
Yield: 2 cakes. 1 serving (1/2 bowl) = 168 Calories; 2g Fat (13.3% calories from fat); 4g Protein; 31g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 407mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat.