Monthly Archives: October 2012

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Quick Moroccan Chicken

This wasn’t bad. Not cookbook worthy, but not bad.

Quick Moroccan Chicken
1 c. whole wheat couscous

1 ¼ c. fat free chicken broth
dash garlic powder

1 TB light brown sugar
Pinch ground nutmeg
1 TB red wine vinegar
2 TB frozen orange juice concentrate

¼ c. water

1 15-ounce can peach slices, drained
1 c. diced cooked chicken breast

1/4 cup fresh flat-leaf parsley leaves (optional)

Cook the couscous with broth in small saucepan. In another small saucepan, add the sugar, nutmeg, vinegar, orange juice concentrate and water; bring to a simmer. Add the peaches and continue to simmer until the liquid has reduced slightly, about 5 minutes. Divide the couscous and chicken among individual bowls, top with the peach sauce, and sprinkle with the parsley (if using).

Yield: 3 servings. Per serving= 388 Calories; 5g Fat (11.9% calories from fat); 29g Protein; 62g Carbohydrate; 6g Dietary Fiber; 54mg Cholesterol; 267mg Sodium

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Bacon Appetizer Crescents

You can’t go wrong with bacon and cream cheese!

Bacon Appetizer Crescents

4 oz light cream cheese

2 slices cooked bacon, chopped

1 TB Parmesan cheese

1/2 tsp onion powder

8 oz reduced fat crescent rolls

Preheat oven to 375*. Mix cream cheese, bacon, Parmesan cheese, and onion powder until well blended. Separate dough into 4 rectangles; firmly press perforations together to seal. Spread each rectangle with 2 tablespoons of cream cheese mixture. Cut each rectangle into 12 wedges. Roll wedges starting at short sides. Place, seam side down, on greased baking sheet. Bake 12 minutes or until golden brown.

Yield: 12 servings. Per serving= 98 Calories; 5g Fat (53.7% calories from fat); 2g Protein; 9g Carbohydrate; trace Dietary Fiber; 7mg Cholesterol; 233mg Sodium

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Pumpking Gingerbread Trifle

Pumpkin Gingerbread Trifle
14 oz pkg gingerbread mix
2 (1 oz) packages, vanilla sugar-free, fat-free instant pudding mix
2 1/2 cups skim milk
15 oz can solid packed pumpkin
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground ginger
8 oz Cool Whip Lite

Bake the gingerbread according to package directions; cool completely. Place milk in a large mixing bowl. Slowly add pudding mixes while mixer is running. Beat for 2 minutes on high-speed. Chill pudding in refrigerator for 5 to 10 minutes. Add pumpkin and spices to pudding and stir well. Set aside. To assemble trifle, crumble ½ of the gingerbread in the bottom or trifle bowl. Gently spread ½ of pudding mixture over gingerbread. Spread 1 ¼ cup of Cool Whip on top of pudding. Repeat layers one more time. Refrigerate overnight and/or chill until ready to serve.
Yield: 12 servings. Per serving= 237 Calories; 7g Fat (27.6% calories from fat); 4g Protein; 38g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 455mg Sodium.

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Broccoli Slaw

Not your typical slaw.

 

Broccoli Slaw

1pkg. (12 oz.) broccoli slaw

8 oz pineapple tidbits, drained

1/3 cup dried cranberries

1/3cup Fat Free Catalina dressing

2 tsp Splenda

 

Combine all ingredients in medium bowl. Refrigerate one hour and serve.

Yield: 6 servings. Per serving=  29 Calories; trace Fat (2.4% calories from fat); 1g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 33mg Sodium.

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yummy!

Broccoli Cheese Soup

10 3/4 oz reduced fat broccoli cheddar soup
14.5 oz fat free chicken broth
1 c. unsweetened almond milk
18 oz fresh broccoli florets
½ tsp onion powder
½ tsp black pepper
Dash ground nutmeg
1 cup shredded reduced fat cheese
2 oz light cream cheese

Add broth, almond milk, broccoli, onion powder, pepper, and nutmeg to 3 quart slow cooker. Cook on high 4 hours, then add shredded and cream cheese. Yield: 4 servings. Per serving (1 ½ cups)=212 Calories; 10g Fat (39.1% calories from fat); 19g Protein; 18g Carbohydrate; 5g Dietary Fiber; 31mg Cholesterol; 1066mg Sodium

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Broccoli Cheese Soup

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Crispy Oat Bars

These were good, but I think they would have been better with mini chocolate chips instead of craisins.

Crispy Oat Bars

2 1/2 cups rice krispies®
2 cups old-fashioned rolled oats
1/2 cup craisins
1/2 cup honey
1/3 cup packed brown sugar
1/2 cup peanut butter

In medium bowl, combine rice cereal, rolled oats and craisins (or mini chocolate chips); set aside. Spray 13×9 pan with cooking spray; set aside. In small saucepan, combine honey, brown sugar and peanut butter. Heat until well combined; just a couple minutes. Pour honey mixture over cereal mixture and combine well. Press mixture into prepared pan. Cool, cut and serve.

Yield: 16 bars. Per bar=164 Calories; 5g Fat (25.1% calories from fat); 4g Protein; 28g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 84mg Sodium

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Italian Sausage

These were really good!

Italian Sausages
1 pound Italian Turkey Sausages, sweet or hot
26 ounces Spaghetti or Marinara sauce
1 medium onion, diced
1 1/2 teaspoons Italian seasoning
1 TB grated Parmesan cheese
Place the sausages in a skillet with a couple cups of water. Simmer for 10 -12 minutes. While the sausages are simmering, pour the spaghetti sauce and Italian seasoning in 2 quart slow cooker. When the sausages are done simmering, drain them and add to slow cooker.
Cover and cook on low for 5 – 6 hours. Leave the sausages whole for serving on a hard roll with sauce and cheese, serve over pasta or slice the sausages add back into the sauce and serve over polenta. Garnish with Parmesan cheese.

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Ham Loaf

A nice carb free loaf.

Ham Loaf

2 c. ground cooked ham

1 c. ground pork

3 egg whites

1 c. crushed pork rinds

Dash salt

½ tsp black pepper

Dash red pepper flaked

Dash thyme

½ tsp rubbed sage

1 tsp fennel seed

 

Preheat oven to 350^. Combine all ingredients in a medium bowl. Place in loaf pan sprayed with cooking spray. Bake in preheated 350 degree oven for 1 hour.

Yield: 5 servings. Per serving=233 Calories; 14g Fat (55.6% calories from fat); 24g Protein; 1g Carbohydrate; trace Dietary Fiber; 63mg Cholesterol; 988mg Sodium.  Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Fat.