Monthly Archives: February 2013

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Jamaican Brown Stew Chicken

Yummy stew!

Jamaican Brown Stew Chicken
1lb boneless, skinless chicken thighs
1 lime or 1/4 cup lime juice
1 tsp onion powder
Dash garlic powder
2 TB hot chili sauce
1 tsp dried thyme
2 tbsp low sodium soy sauce
Cooking spray
1 c. shredded carrot
2 tsp cornstarch
1 1/2 cups unsweetened light coconut milk
1/4 tsp kosher salt

Combine lime juice, onion powder, garlic powder, chili sauce, thyme and soy sauce. Pour over chicken, cover and marinate at least one hour. Spray large saucepan with cooking spray. Cut chicken into small pieces and add to saucepan. Lightly brown the chicken on medium-high heat. When browned on all sides, pour the marinade over the chicken and add the carrots. Stir and cook over medium heat for 10 minutes. Mix cornstarch and coconut milk and add to stew, stirring constantly. Reduce heat to low and cook an additional 20 minutes or until tender, add salt to taste.
Yield: 3 servings. Per serving= 213 Calories; 8g Fat (30.7% calories from fat); 28g Protein; 11g Carbohydrate; 2g Dietary Fiber; 115mg Cholesterol; 920mg Sodium.

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Refried Bean Soup

A nice easy slow cooker soup.

Refried Bean Chili
8 oz ground beef, 92% fat free
2 TB diced onion
12 oz salsa
12 oz Miller 55 beer
15 oz Ranch-style beans, undrained
1 TB chili powder
2 tsp cumin
1 tsp smoked paprika
1 TB lime juice

Cook ground beef and onion, drain and add to 3 quart slow cooker. Add all remaining ingredients and cook on high 3 to 4 hours or on low 6 to 8 hours.
Yield: 5 servings. Per serving= 203 Calories; 6g Fat (29.5% calories from fat); 14g Protein; 20g Carbohydrate; 6g Dietary Fiber; 28mg Cholesterol; 732mg Sodium

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Antipasto Salad

antipastosaladToday I was in the mood for a salad. I started to put this over a lettuce mix, but decided to skip the lettuce. And I wanted to include cherry peppers, but my Walmart didn’t have any. : (

Antipasto Salad
1/3 cup green olives
1 cup grape tomatoes
1 1/2 ounces turkey pepperoni
1 cup artichoke hearts, chopped
16 ounces giardiniera, drained & chopped
1/4 cup pepperoncini pepper
2 ounces mozzarella, 2%, reduced fat–WW smoked string cheese, sliced
4 ounces pimientos, drained

Combine all ingredients.
Yield: 4 servings. Per serving=131 Calories; 5g Fat (31.8% calories from fat); 10g Protein; 13g Carbohydrate; 3g Dietary Fiber; 22mg Cholesterol; 1898mg Sodium.

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Creamy Green Chile Enchilada Soup

Delicious!

Creamy Green Chile Enchilada Soup
3 c. fat free chicken broth
16 oz chicken breasts, skinless, boneless
10 oz can Green Chili enchilada sauce
4 oz can of diced green chilies
1 tsp ground cumin
1 tsp chili powder
1 tsp onion powder
1 tsp of garlic powder
11 oz can Mexicorn
½ c. wild rice blend
3 oz light cream cheese
salt and pepper to taste
1 TB corn starch (only if needed)

In 3 quart slow cooker, combine broth, chicken, enchilada sauce, green chilies, cumin, chili powder, onion powder, garlic powder, mexicorn and wild rice blend. Cook on low 7 hours, then shred chicken and add cream cheese. Cook for another 30 minutes and stir the soup, making sure to get the cream cheese mixed in. If needed, add cornstarch to make soup thicker. Mix one tablespoon of cornstarch with 1/8 cup of water and then mix into the soup.
Yield: 5 servings. Per serving (over 1 cup)= 326 Calories; 11g Fat (29.7% calories from fat); 28g Protein; 33g Carbohydrate; 2g Dietary Fiber; 56mg Cholesterol; 928mg Sodium.

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Sweet Potato Sausage Skillet

This was ok, but not so good I think I want to have it again

Sweet Potato Sausage Skillet
3 oz Smart Taste Rotini
1 lb sweet potato
8 oz turkey smoked sausage
1/2 c. diced green pepper
1 TB diced onion
dash garlic powder
14 oz diced tomatoes, undrained
2 oz light cream cheese
1/4 c. skim milk
salt and pepper

Cook pasta in boiling water. Clean and peel potato. Place in microwave and cook 4 to 5 minutes–until soft, but not mushy. In large skillet, cook sausage, green pepper, onion and garlic powder. Add tomatoes and potatoes. Add cream cheese, milk, salt and pepper. Drain pasta and add. Toss to combine.
Yield: 5 servings.

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Beer Bread

beerbreadThis is every bit as good as it was easy!

Beer Bread
3 c. reduced fat Bisquick
3 TB sugar
12 oz light beer

Preheat oven to 350^. Spray bread pan with cooking spray. Combine all ingredients in a medium bowl; pour into prepared pan and bake 35 to 40 minutes.
Yield: 10 servings. Per serving= 160 Calories; 2g Fat (13.6% calories from fat); 3g Protein; 30g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 456mg Sodium.

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Picadillo Too

Well, I enjoyed the Picadillo so much last week I had to try this version too. I made it for the Super Bowl. It was great too. I’m not sure which version I liked best–they were both good.

Picadillo Too
12 oz ground beef, 92% fat free
2 TB diced onion
Dash garlic powder
2 c. salsa
¼ c. chopped pimiento-stuffed olives
1 TB red wine vinegar
½ tsp cinnamon
½ tsp cumin

Brown ground beef in large skillet. Drain fat and add onion. Cook until onion is done then add to 2 quart slow cooker. Add garlic powder, salsa, olives, vinegar, cinnamon and cumin. Cook on low 6 to 8 hours or on high 3 to 4 hours. Can serve over pasta or spaghetti squash.
Yield: 4 servings. Per serving= 179 Calories; 9g Fat (42.1% calories from fat); 18g Protein; 10g Carbohydrate; 3g Dietary Fiber; 53mg Cholesterol; 701mg Sodium.

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Slow Cooker Meat Sauce

I wanted to serve this with spaghetti squash but Walmart didn’t have any!
It was good over Smart Taste pasta though.

Slow Cooker Meat Sauce

12 oz ground beef, 92/8
1 c. shredded carrots
1 c. sliced celery
2 TB diced onion
16 oz tomato sauce
1 (14oz) can diced tomatoes
1 1/2 tsp Splenda
¼ tsp garlic powder
1 tsp oregano
1 tsp basil
1 tsp parsley

Instructions
Heat a large skillet over medium-high heat. Cook beef; drain. Add carrots, celery and onion to pan; sauté 4 minutes, stirring occasionally. Place in 3 quart slow cooker. Add remaining ingredients into slow cooker. Cover and cook on LOW 8 hours
Yield: 7 servings. Per serving= 195 Calories; 13g Fat (59.8% calories from fat); 10g Protein; 10g Carbohydrate; 3g Dietary Fiber; 41mg Cholesterol; 452mg Sodium.

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Tropical Salsa

tropicalsalsaI love fruit salsas so this will be on my game-day menu tomorrow.

Tropical Fruit Salsa
2 TB minced cilantro
2 tsp seasoned rice vinegar
2 tsp lime juice
1/8 tsp crushed red pepper flakes
Dash salt
2 c. diced mango and pineapple
2kiwifruit, peeled, quartered lengthwise, and sliced
1 c. mandarin orange sections

In a medium bowl, combine cilantro, rice vinegar, lime juice, pepper flakes, and salt. Add fruit and toss gently to coat. Cover and chill for up to 24 hours. Serve with a slotted spoon.

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Honey Pecan Chicken

I used thighs, but you could use breasts if you prefer.

Honey-Pecan Chicken
4 boneless, skinless chicken thighs
2 TB chopped pecans
½ cup fat free chicken broth
2 T Honey
1 T Lemon Juice
1 tsp cornstarch
1/8 tsp grated orange peel
1/8 tsp salt
Dash pepper to taste

Preheat oven to 375*. Place foil on jelly roll pan. Place chicken on pan; sprinkle with salt and pepper and bake until done. Spray small saucepan with butter flavored cooking spray. Toast pecans in saucepan, 2 minutes or so. Then add chicken broth, honey, lemon juice, cornstarch, orange peel and another dash of salt and pepper; stir constantly, bringing to a boil. Simmer 4-5 minutes until mixture thickens. Pour over cooked chicken and serve immediately.
Yield: 4 servings. Per serving= 140 Calories; 5g Fat (31.2% calories from fat); 14g Protein; 11g Carbohydrate; trace Dietary Fiber; 54mg Cholesterol; 185mg Sodium.