Monthly Archives: September 2013

by

Coconut Pumpkin Pancakes

Different, but good!

Coconut Pumpkin Pancakes
1 c. reduced fat Bisquick
½ c. rolled oats
1 ½ tsp cinnamon
½ c. Splenda
1 c. canned pumpkin puree
1 egg
1 egg white
½ c. unsweetened almond milk
2 TB flaked coconut

Mix Bisquick, oats, cinnamon and Splenda. Add remaining ingredients and stir until combined. Spray cooking spray in medium skillet. Pour batter into skillet to form pancakes. Flip. Enjoy with syrup.
Yield: 6 pancakes. Per pancake= 149 Calories; 3g Fat (20.7% calories from fat); 5g Protein; 23g Carbohydrate; 3g Dietary Fiber; 31mg Cholesterol; 290mg Sodium.

by

Orange-Glazed Shrimp

Different flavor, but good.

orangeglazedshrimp

Orange-Glaze Roasted Shrimp
½ pound large shrimp, peeled and deveined
dash onion powder
1 heaping tablespoon frozen orange juice concentrate
1 Tbsp fresh lemon juice
1 Tbsp honey
dash dried thyme
½ tsp fennel seed
salt and black pepper, to taste

Spray small skillet with cooking spray. Cook shrimp. Meanwhile, in measuring cup, combine onion powder, orange juice concentrate, lemon juice, honey, thyme, fennel seed, salt and pepper. Add to skillet, turn heat to low and simmer. Serve hot.
Yield: 2 servings. Per serving= 172 Calories; 2g Fat (10.9% calories from fat); 23g Protein; 14g Carbohydrate; trace Dietary Fiber; 173mg Cholesterol; 169mg Sodium

by

Pizza Quiche

Delicious!

pizzaquiche

Pizza Quiche
2 c. shredded potatoes
1 cup reduced fat shredded mozzarella cheese
1 oz turkey pepperoni
¼ c. diced green peppers
2 TB diced onion
1 c. unsweetened almond milk
2 eggs
2 egg whites
1 tsp. dried Italian seasoning
2 Tbsp. grated Parmesan cheese (I used reduced)

Preheat oven to 400 degrees F. Place frozen potatoes in pie plate sprayed with cooking spray. Microwave 1 minute. In medium bowl, combine cheese, pepperoni, green peppers, onion, milk, eggs, egg whites, Italian seasoning and Parmesan. (could also add mushrooms) Pour over potatoes. Bake pie at 400 degrees for 40-45 minutes or until knife inserted near center of pie comes out clean. Let stand for 15 minutes before cutting.
Yield:4 servings. Per serving= 240 Calories; 9g Fat (34.5% calories from fat); 18g Protein; 21g Carbohydrate; 2g Dietary Fiber; 120mg Cholesterol; 494mg Sodium.

by

Cheesy Mash Cauliflower

This was great!

mashedcauliflower

Cheesy Mash Cauliflower
1 small head cauliflower, chopped in small pieces
2 Laughing Cow light cream cheese wedges
Dash white pepper
Dash salt
1 TB Parmesan cheese
Dash paprika

Boil cauliflower until tender. Process all ingredients in food processor.
Yield: 2 servings. Per serving= 70 Calories; 5g Fat (61.3% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 12mg Cholesterol; 345mg Sodium.

by

Smoked Salmon Scramble

quick and easy!

Smoked Salmon Scramble
1 egg
2 egg whites
3 oz smoked salmon
2 (1 oz) Laughing Cow light veggie cream cheese wedges
1 tsp dried chives
Dash black pepper

Spray skillet with cooking spray. Scramble eggs; add salmon, cream cheese, chives and pepper.
Yield: 2 servings. Per serving= 145 Calories; 8g Fat (51.9% calories from fat); 16g Protein; 1g Carbohydrate; trace Dietary Fiber; 113mg Cholesterol; 566mg Sodium.

by

Skillet Fillets

The original recipe called for tilapia (or any white fish) and butter which I replaced with avocado. It was great!

Skillet Fillets with Cilantro Avocado Spread

Any mild white fish such as cod, flounder, or orange roughy would also be delicious. Yield: 2 servings (serving size: 1 fillet and about 1/2 the spread)

dash salt
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
2 (6-ounce) cod fillets
Cooking spray
1 lemon, quartered
1/4 avocado
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon grated lemon rind
1/4 teaspoon paprika
dash salt

Combine first 3 ingredients; sprinkle over both sides of fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Place fish in pan. Cook 3 minutes on first side the flip and sprinkle lemon juice over each fillet; cook second side until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter. Place avocado and remaining ingredients in a small bowl; stir until well blended. Serve with fish.
Yield 2 servings. Per serving (1 fillet and half the spread)= 188 Calories; 5g Fat (24.1% calories from fat); 31g Protein; 5g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 362mg Sodium