Smoothies are such a yummy way to get some dairy into your diet!
6 oz fat-free peach yogurt
1 medium peach(es), sliced* (about 1/2 cup)
1/2 cups frozen raspberries
1 TB Splenda
Combine all ingredients in a blender and puree until smooth. Pour into a tall glass and serve. For a thicker smoothie, add 1/4 cup of ice cubes before blending.
Yield: 1 serving= 272 Calories; 1g Fat (1.9% calories from fat); 11g Protein; 57g Carbohydrate; 7g Dietary Fiber; 3mg Cholesterol; 131mg Sodium. Exchanges: 3 Fruit; 1 Non-Fat Milk.
This was delicious! I enjoyed the dressing, which I was forced to make as I discovered all of my dressings were 2 to 6 years old!!! yikes! Ok, everyone, go clean out the expired dressings in your frig!
Toasted Pecan Chicken Salad
4 pecan halves, chopped
3 c. Greens
1/3 c. cooked chopped chicken breast
2 tsp Extra Virgin Olive Oil
1 TB lime juice
1 TB Splenda
In a small nonstick skillet, sprayed with cooking spray, toast the pecans over medium heat, tossing frequently, for 2 to 3 minutes. Remove from heat. Add greens to a large bowl, add chicken and chopped pear; top with pecans. Combine olive oil, lime juice, Splenda and pepper. Pour over salad.
Yield: 1 serving = 347 Calories; 18g Fat (46.5% calories from fat); 24g Protein; 23g Carbohydrate; 8g Dietary Fiber; 54mg Cholesterol; 88mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 2 1/2 Fat.
I made these for a few friends at the market this morning. They liked ’em!
Bacon Quiche Cups
• 4 Oz light cream cheese, softened
1 TB unsweetened almond milk
• 1 egg
• 1 egg white
• 4 oz diced green chilies
• 2 TB sliced green onion
• 3 bacon strips, cooked and chopped
• 1 (8 ounce) package reduced fat refrigerated crescent rolls
Preheat oven to 375^. In a small mixing bowl, beat cream cheese and milk until smooth. Add the egg, egg white, green chilies, onion, and bacon; mix well. Separate dough into four rectangles and cut into 8 squares; press onto the bottom and up the sides of greased muffin cups. Pour egg mixture into dough cups. Bake, uncovered, at 375 degrees F for 18-22 minutes or until a knife comes out clean. Serve warm.
Yield: 8. Per serving= 163 Calories; 9g Fat (52.5% calories from fat); 4g Protein; 14g Carbohydrate; trace Dietary Fiber; 33mg Cholesterol; 366mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fat; 0 Other Carbohydrates.
I whipped this up for dinner tonight. It was quick, easy and tasty! 🙂
8 oz ground beef, 95ff
1 TB taco seasoning
1 TB diced onion
1/3 c. bulgar
½ c. water
1 cup salsa
Brown ground beef, drain grease well. Add taco seasoning and onion. Add bulgar, water and salsa; reduce heat and simmer 10 minutes or until bulgar is soft.
Yield: 2 servings. Per serving= 404 Calories; 3g Fat (14.4% calories from fat); 15g Protein; 26g Carbohydrate; 6g Dietary Fiber; 31mg Cholesterol; 601mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Vegetable.
I made this today. It was ok. Not at all like a Snickers. and probably I won’t make it ever again.
Snicker Snacker Bar
Categories: Single Serving
Yield: 2 Servings
1 pkt Hot Cocoa Mix Swiss Miss Sensible Sweets,Sugar Free, -Instant Dry
1 T Peanut Butter
1/4 c Grape Nuts Cereal
Combine all ingredients well, by hand or in electric mixer. Shape into 2 bars, wrap each individually in foil. Freeze at least 1 hour before eating.
2 servings @ 1 bar each:
NI including banana:
Per Serving: 179 Cal (21% from Fat, 11% from Protein, 68% from Carb); 5
g Protein; 5 g Tot Fat; 33 g Carb; 4 g Fiber; 207 mg Sodium; 0 mg
NI without banana:
Per Serving: 112 Cal (32% from Fat, 15% from Protein, 52% from Carb); 5
g Protein; 4 g Tot Fat; 15 g Carb; 2 g Fiber; 206 mg Sodium; 0 mg
I made this for a few friends at the Farmers Market today. They gave it a thumb’s up. It’s easy and tasty!
Pepperoni Breakfast Pizza
1 1/2 cups reduced fat Bisquick®
1/3 cup hot water
4 egg whites
1/8 teaspoon pepper
4 ounces turkey pepperoni
2 tablespoons green onions, sliced (2 tablespoons)
8 ounces tomato sauce, with basil and oregano
2/3 cup cheese, reduced fat Sargento Mexican blend, shredded
1 tablespoon sliced fresh basil leaves, if desired
Heat oven to 425°F. Spray 12-inch pizza pan with cooking spray. In medium bowl, stir Bisquick mix and hot water until soft dough forms. Press dough in bottom and up side of pan, using fingers dipped in Bisquick mix, forming rim at edge. Bake 10 to 15 minutes or until golden brown. Meanwhile, in large bowl, beat eggs, milk and pepper with wire whisk or fork until blended. Stir in pepperoni and onions. In 12-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, stirring occasionally, until firm but still moist. Spread pizza sauce over baked crust. Top evenly with egg mixture. Sprinkle with cheese. Bake 3 to 5 minutes longer or until cheese is melted and pizza is hot. Sprinkle with basil.
Yield: 8 slices. Per slice= 180 Calories; 6g Fat (31.3% calories from fat); 12g Protein; 19g Carbohydrate; 1g Dietary Fiber; 72mg Cholesterol; 827mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1/2 Fat.
A cheesy good way to eat your veggies! 🙂
Chicken Asparagus Gratin
10 3/4 oz Campbell’s (U.S.) cheddar cheese soup
1/3 c. water
1/4 tsp onion powder
1/8 tsp black pepper
½ c. elbow macaroni, uncooked, Smart Taste
2 c. cooked chicken breast, chopped
2 1/2 cup chopped asparagus
In 2-quart casserole mix soup, water, onion powder and pepper. Stir in pasta, chicken, and asparagus. Bake at 400 for 25 minutes or until hot.
Yield: 4 servings. Per serving= 325 Calories; 11g Fat (30.7% calories from fat); 34g Protein; 22g Carbohydrate; 4g Dietary Fiber; 87mg Cholesterol; 684mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates.
I love guacamole! This was great! The edamame takes on the flavor of the avocado. Gives you some protein too!
1 ripe avocado
¾ c. shelled edamame
1 lime, juiced
1 chipotle pepper in adobo
2 tsp minced garlic
1/2 cup chopped, seeded tomato
½ tsp onion powder
¼ tsp pepper
Combine all ingredients in a food processor until smooth. Serve cold with pita chips, tortilla chips, or crackers.
Yield: 8 servings (about 2 cups). Per serving= 65 Calories; 4g Fat (58.6% calories from fat); 2g Protein; 5g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 59mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat.
Tasty soup good any time of year!
Pasta e Fagioli Soup
1 c. cooked ground beef
1 TB diced onion
1 c. sliced celery
15 oz can fire roasted tomatoes
1 c. canned kidney beans
2 c. V-8 juice, spicy
1/2 teaspoons salt
½ tsp oregano
1/2 teaspoon basil
1/2 teaspoon pepper
1/2 teaspoon thyme
1/3 c. elbow pasta, Smart Taste
Combine all ingredients in medium saucepan. Bring to a boil then reduce heat and simmer until celery and pasta are soft.
Yield: 4 servings. Per serving= 245 Calories; 8g Fat (29.9% calories from fat); 15g Protein; 29g Carbohydrate; 8g Dietary Fiber; 34mg Cholesterol; 1134mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates.
I made this tasty chili with a partial can of beans and used the remaining beans to make Pasta Fagioli Soup. I’ll post that one next! 🙂
Chili Con Carne
1 c. cooked ground beef, drained
1 ½ cups spicy V8 juice
1/2 cup kidney beans, rinsed and drained
2 Tablespoons chopped onion
1 teaspoon chili powder
¼ teaspoon ground cumin
¼ teaspoon minced garlic
2 to 3 drops hot pepper sauce
Thinly sliced green onions for garnish, optional
In a large saucepan, cook beef over medium heat until no longer pink; drain. Stir in the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes or until slightly thickened, stirring occasionally. Garnish with green onion if desired.
Yield: 2 servings. Per serving (1 cup)= 292 Calories; 13g Fat (39.9% calories from fat); 24g Protein; 20g Carbohydrate; 6g Dietary Fiber; 64mg Cholesterol; 937mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.