Chicken Sausage & Squash

I definitely want to have this again!

Chicken Sausage & Squash

12 oz  cubed butternut squash
1/4 tsp. dried ground sage
1/4 tsp. black pepper
1/8 tsp. salt

Dash fennel seed
Dash onion powder
6 oz. (about 2 links) fully cooked chicken sausage, sliced into coins
1 Granny Smith apple, chopped


Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.
In a large bowl, sprinkle squash with seasonings and toss to coat. Distribute onto the center of the foil. Top with sliced sausage and apple. Cover with another large piece of foil.
Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 45 minutes, or until squash is tender.
Cut packet to release steam before opening entirely. Divide and devour!
Yield: 2 servings. Per serving=
215 Calories; 6g Fat (24.1% calories from fat); 13g Protein; 32g Carbohydrate; 4g Dietary Fiber; 50mg Cholesterol; 481mg Sodium. 

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PB Chocolate Cookies

Easy and tasty!
 PB Chocolate Cookies4oz light cream cheese
1/2cup Creamy Peanut Butter
2eggs
18.25 oz devils food cake mix

Heat oven to 375ºF. Beat cream cheese, peanut butter and eggs in large bowl with mixer on low speed 1 min. Add dry cake mix; beat on medium speed 1 min. or until mixture pulls away from side of bowl and forms soft dough. (See Tip.) Shape into 38 balls. Place, 2 inches apart, on baking sheets. Flatten each ball, in criss-cross pattern. Bake 7 to 8 min. or just until edges of cookies are set. (Do not overbake.) Cool on baking sheet 2 min. Remove to wire rack; cool completely.

Yield: 38 cookies. Per cookie= 84 Calories; 3g Fat (32.3% calories from fat); 2g Protein; 12g Carbohydrate; 1g Dietary Fiber; 12mg Cholesterol; 137mg Sodium. 

Green Fluff

Should have made this one for St Patrick’s Day!

Green Fluff
1 oz fat free sugar free pistachio pudding mix
20 oz crushed pineapple with juice
8 oz Cool Whip Lite, thawed

Combine the pudding and pineapple; fold in Cool Whip. Chill until ready to serve.
Yield: 8 servings. Per serving= 124 Calories; 4g Fat (27.7% calories from fat); trace Protein; 21g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 168mg Sodium.

Shepherd’s Pie for 1

This needs some work. Maybe mushroom soup inside it? Or something…it needs gravy…

Shepherd’s Pie for 1
1/2 c. cooked ground beef, 95% ff
1/2 c. frozen peas and carrots
1/2 c. frozen shredded potatoes

Preheat oven to 350 degrees. Spray small oven-safe bowl with cooking spray. Add ground beef, top with peas and carrots, then add shredded potatoes. Cook until potatoes start to brown.
Yield: 1 serving= 394 Calories; 3g Fat (14.6% calories from fat); 15g Protein; 24g Carbohydrate; 4g Dietary Fiber; 31mg Cholesterol; 111mg Sodium. Exchanges: 1 1/2 Grain(Starch).

Candy Bars

These are yummy and it doesn’t get any easier!  But I think I might decrease the chocolate chips next time.

Candy Bars

1 Can fat free Sweetened Condensed Milk
1 c. Rice Krispies
1 cup Graham Cracker Crumbs
1 Cup Chocolate Chips

Preheat oven to 350 degrees. Spray 8×8 pan with cooking spray; set aside. Stir all ingredients together. Pour into prepared pan. Bake for 25 minutes.  Cut into squares. 

Yield: 12 bars. Per bar= 172 Calories; 5g Fat (24.8% calories from fat); 3g Protein; 31g Carbohydrate; 1g Dietary Fiber; 3mg Cholesterol; 92mg Sodium.  Exchanges: 1/2 Grain(Starch); 1 Fat; 1/2 Other Carbohydrates.

Spaghetti for 2

Spaghetti you don’t have to eat all week!

Spaghetti for 2
6 oz ground beef, 95% fat free

dash onion powder
1 c. water
8 oz tomato sauce with basil & oregano
3 ounces uncooked spaghetti, broken
2 teaspoons grated Parmesan cheese

 In a nonstick skillet, cook beef with onion powder over medium heat until meat is no longer pink; drain. Stir in the tomato sauce, water and spaghetti; bring to a boil. Reduce heat; cover and simmer for 20 minutes or until spaghetti is tender. Sprinkle with Parmesan cheese and serve.
Yield: 2 servings. Per serving= 383 Calories; 3g Fat (11.1% calories from fat); 15g Protein; 38g Carbohydrate; 5g Dietary Fiber; 25mg Cholesterol; 745mg Sodium.

Cereal Cookies

I think if it has cereal in it, you can eat it for breakfast! 🙂  If I’d had some Bran Buds I would have used that instead of the Wheat Chex to give them a bit more fiber.  

Cereal Cookies

1 box (1 lb 2.3 oz) reduced fat brownie mix
2cups Wheat Chex cereal
¼ c. semisweet chocolate chips
1/8 teaspoon ground cinnamon
1/2 cup water
1teaspoons vanilla
1 egg

 Heat oven to 350°F. Spray cookie sheets with cooking spray. In large bowl, mix all ingredients with spoon. Drop dough by rounded tablespoonfuls 2 inches apart on cookie sheets. Bake 10 to 12 minutes until set. Cool 2 minutes; remove from cookie sheets to cooling rack. Cool completely. Store in tightly covered container. Freeze up to 2 months if desired.

Yield: 32 cookies. Per cookie= 92 Calories; 2g Fat (48.0% calories from fat); 2g Protein; 3g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol; 21mg Sodium.