Pepperoni Pasta for 1

Pepperoni Pasta for 1

10 slices turkey pepperoni

1/2 8 oz can tomato sauce with basil & oregano

2 oz Smart Taste penne

1 TB whipped light cream cheese

 Cook pasta and heat tomato sauce and cream cheese. Combine with cooked pasta and pepperoni.

Yield: 1 serving= 113 Calories; 5g Fat (36.7% calories from fat); 9g Protein; 10g Carbohydrate; 2g Dietary Fiber; 31mg Cholesterol; 1094mg Sodium.



Cauliflower Pizza Crust

Mine didn’t hold together well, but maybe I didn’t get enough water out.


Separate a head of cauliflower into flowerets and rinse. Chop in food processor until it is a rice-like consistency. Place in bowl and microwave 8 minutes. Absorb the moisture with cheese cloth or a linen towel. Squeeze all the moisture out of the cauliflower. Add 1 tablespoon parmesan cheese and 1 teaspoon Italian seasoning; combine well. Shape into flat circle on pizza pan. Bake at 350* for 15 minutes or until lightly browned. Top with your favorite pizza toppings and bake until cheese is melted. This makes one small pizza.

Apple Cinnamon Quesadilla

Apple-Cinnamon Quesadilla

1/4 teaspoon ground cinnamon
2 TB light cream cheese
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1 whole wheat tortillas (8 inch)
1/4 medium apple, cut into 1/4-inch slices
Cooking spray

In small bowl, mix cream cheese, brown sugar and 1/4 teaspoon cinnamon with spoon.
Spread cream cheese mixture over tortilla. Place apple slices on cream cheese mixture.
Fold in half. Spray small skillet with cooking spray. Add quesadilla; cook 2 to 3 minutes or until bottom is brown and crisp. Turn quesadilla; cook 2 to 3 minutes longer or until bottom is brown and crisp.
Remove quesadilla from skillet to cutting board; let stand 2 to 3 minutes.

Cut into 3 wedges to serve.

Yield: 1 serving= 227 Calories; 6g Fat (22.6% calories from fat); 7g Protein; 40g Carbohydrate; 5g Dietary Fiber; 16mg Cholesterol; 512mg Sodium.

Thai Chicken-Broccoli Wraps

I really liked this!




Thai Chicken-Broccoli Wraps

2 c. broccoli slaw

1 TB peanut butter

1 TB reduced sodium soy sauce

1 TB water

Dash ginger

Dash garlic powder

Dash pepper

1 cooked chicken breast, diced


Spray small skillet with cooking spray. Add broccoli slaw and saute’. After 2 minutes add peanut butter, soy sauce and water; stir to combine and mix in broccoli. Add ginger, garlic powder, pepper and chicken. Heat through.

Serve with tortillas.

Yield: 2 servings. Per serving= 170 Calories; 8g Fat (41.3% calories from fat); 19g Protein; 7g Carbohydrate; 3g Dietary Fiber; 41mg Cholesterol; 393mg Sodium.

Chicken Curry w/ Quinoa



Chicken Curry w/ Quinoa
12 oz diced chicken breast meat
2 TB sliced green onion
1 1/4 cups chopped celery
1 cup chopped Granny Smith apples
1 cup fat free chicken broth
1 tablespoon curry powder
1/4 teaspoon paprika
1/3 cup quinoa

Place the chicken, onion, celery, apple, chicken broth, milk, curry powder, and paprika into a slow cooker; stir until mixed. Cover, and cook on Low for 4 to 5 hours. Stir in the quinoa during the final 35 minutes of cooking. Serve when quinoa is tender.
Yield: 3 servings. Per serving= 243 Calories; 4g Fat (15.8% calories from fat); 32g Protein; 21g Carbohydrate; 4g Dietary Fiber; 69mg Cholesterol; 277mg Sodium.

Breakfast Hash for 2


Breakfast Hash for 2
1 c. shredded potatoes
Dash salt
Dash black pepper
3 oz turkey smoked sausage, diced
1 egg
2 egg whites
1/4 c. shredded reduced fat cheddar cheese

Spray skillet with cooking spray and cook potatoes until lightly browned. Add salt and pepper; then add sausage. Add egg and egg whites; scramble. Top with cheese and serve.
Yield: 2 servings. Per serving= 305 Calories; 14g Fat (41.3% calories from fat); 17g Protein; 27g Carbohydrate; 2g Dietary Fiber; 126mg Cholesterol; 693mg Sodium.

New Orleans Ragout

Quick and easy!

New Orleans Ragout
4 oz turkey smoked sausage
2 TB green pepper, chopped
1 TB diced onion
½ can diced tomatoes, undrained
6 oz frozen okra
dash dried thyme
dash cayenne
½ can black beans, rinsed & drained

In large saucepan, over med-hi heat, cook sausage, green pepper, and onion for 3-4 minutes; stir occasionally. Add tomatoes, okra, thyme, and cayenne. ring to a boil. Reduce heat to low; cover and simmer for 10 minutes, stirring occasionally. Add beans, heat through.
Yield: 2 servings. Per serving= 210 Calories; 4g Fat (15.6% calories from fat); 15g Protein; 29g Carbohydrate; 8g Dietary Fiber; 25mg Cholesterol; 1192mg Sodium