Cheddar Cauliflower Chowder

Like Baked Potato Soup without the carbs!


Cheddar Cauliflower Chowder
14.5 oz can fat free chicken broth
2 c. water
1 c. diced cooked ham
1/2 small onion, chopped OR 1 teaspoon onion powder
½ c. sliced celery
Dash garlic powder
¼ tsp salt
½ tsp pepper
1 head cauliflower, chopped
1 c. skim milk
3-4 dashes hot sauce (or more or less)
1 c. shredded reduced fat cheddar cheese
2 tsp dried chives

Add all broth, water, ham, onion, celery, garlic powder, salt, pepper and cauliflower to large saucepan. Bring to a boil then reduce heat and simmer until cauliflower is tender. Mash cauliflower a little with potato masher. Add milk, hot sauce, cheese and chives. Stir cheese in well and serve.
Yield: 5 servings. Per serving= 155 Calories; 5g Fat (25.3% calories from fat); 19g Protein; 14g Carbohydrate; 4g Dietary Fiber; 21mg Cholesterol; 867mg Sodium.

Hashbrown Egg Bake


Hashbrown Egg Bake
3 c. frozen shredded potatoes
1 c. diced ham
½ c. reduced fat shredded cheddar cheese
¼ salt
½ tsp pepper
4 eggs
12 oz evaporated skim milk

Preheat oven to 350°. Spray 9×9 pan with cooking spray. Add shredded potatoes and sprinkle with ham and cheese. Combine salt, pepper, eggs and milk in a medium bowl; whisk until well combined. Pour over potatoes in pan. Bake 45-50 minutes or until lightly browned and eggs are set in the middle.
Yield: 6 servings. Per serving= 326 Calories; 16g Fat (44.2% calories from fat); 17g Protein; 30g Carbohydrate; 2g Dietary Fiber; 156mg Cholesterol; 581mg Sodium.

Ham Tetrazzini

tetrazziniThis was yummy! Sticky, but yummy!

Ham Tetrazzini

1 c. fat free chicken broth

1 1/4 c. cooked very lean ham, diced

10 3/4 oz reduced fat cream of mushroom soup

1 c. sliced celery

1/2 tsp black pepper

1 oz diced pimientos, drained

4 oz Smart Taste spaghetti pasta

1 TB Parmesan Cheese


Spray 2 quart slow cooker with cooking spray.  Add broth, ham, soup, celery pepper and pimientos (you could use mushrooms instead of celery. I just don’t like cooked mushrooms.) and pepper to crock. Heat on high for 2 hours. Add pasta; cook additional two hours. Sprinkle Parmesan cheese over each serving.

Yield: 3 servings. Per serving=  264 Calories; 6g Fat (17.8% calories from fat); 20g Protein; 38g Carbohydrate; 4g Dietary Fiber; 31mg Cholesterol; 1335mg Sodium