Caribbean Pork Stir Fry & Couscous

Ingredients:
12 oz boneless pork loin, cubed
1-2 T Caribbean-style rub, or make your own with:
------------1 tsp sugar
------------1 tsp onion powder
------------1/2 tsp cayenne pepper
------------1/2 tsp ground ginger
------------1/2 tsp ground allspice
------------1/2 tsp ground black pepper
------------1 tsp ground thyme
2/3 c uncooked whole wheat couscous (Hodgson Mill)
1/2 c Diet Cranberry Pomegranate Ocean Spray
1/2 c fat free, reduced sodium chicken broth
1/2 c pitted prunes (Sunsweet, 69g)
2 oranges, peeled and sliced (197g)
1 oz sliced almonds, toasted

Directions:
In a plastic bag, shake together the pork cubes and Caribbean spices to evenly coat the pork. Cook in a skillet- cover, stirring occasionally, until cooked through.
Meanwhile, mix the juice and chicken broth and microwave on high for 2 minutes. Add the couscous to the boiling liquid. Cover and let sit for 5 minutes. Fluff with a fork and mix together with fruit, almonds, and pork.
Makes 3 servings.

Nutritional Information:
Calories: 410
Fat: 8.5g
Saturated Fat: 1.5g
Carbs: 58.5g
Protein: 30g

Ratings:
Kristen: 4.5
Dave: 4

Creamy Chicken and Artichokes

I got this recipe from my friend Laura's blog and she got it here.

 Ingredients:
16 oz boneless, skinless chicken breast tenders
salt and pepper
2 T butter (Imperial 1/3 less fat)
1/8-1/4c c all-purpose flour
1 c fat free, reduced sodium chicken broth
1 can artichoke hearts, drained
garlic
4 oz fat free cream cheese
1 T lemon juice

Directions:
Season chicken with salt and pepper. (I also used The Melting Pot's Garlic and Wine Seasoning.)
Melt butter in a large skillet over medium-high heat. Place flour in a shallow dish. Dredge chicken in flour, shaking off any excess. Add chicken to pan; cook 3 minutes on each side or until cooked through. Remove chicken from pan; keep warm.
Add broth, garlic and artichokes to pan, scraping pan to loosen browned bits; cook 2 min.
Add cream cheese and stir until melted. Remove from heat, stir in lemon juice and chicken.
Makes 4 servings.

Nutritional Information:
Calories: 282
Fat: 13g
Saturated Fat: 2g
Carbs: 9g
Protein: 27g

Ratings:
Kristen: 4
Dave: 3.5

(2 servings pictured)

Holly's Crockpot Gumbo

Ingredients:
2 c fat free, reduced sodium chicken broth
1 link Jennie-O Hot Italian Turkey Sausage, Lean
2 oz boneless skinless chicken tenders
1.2 c shrimp, baby, precooked (recipe called for 1.5 c but I only had 1.2)
3/4 c canned diced tomatoes (Hunt's)
2 T jalapeno pepper (1 pepper)
1/2 diced bell pepper (90g)
 2 c frozen okra (Pict Sweet)
onion powder
cayenne pepper

Directions:
Cut the sausage and chicken into bite-sized pieces. Combine all ingredients in crockpot and cook on low for 4 hours.
Serve over rice.
Makes 4 servings.

Nutritional Information:
(Gumbo only, not including rice)
Calories: 127
Fat: 3g
Saturated Fat: .5g
Carbs: 8.5g
Protein: 17g

Ratings:
Kristen: 4.5
Dave: 3.5
Dave says it wasn't spicy enough... I agree, it could be spicier! But it's really good comfort food! I WILL make it spicier next time!

Poached Eggs and Pasta

I think I got this recipe from sparkpeople. The original poster said that they sometimes substitute broccoli (fresh or frozen) or sliced zucchini for the spinach. Here's how I made it:

Ingredients:
4 oz. Ronzoni Healthy Harvest Penne
2/3 c Ragu pasta sauce (The recipe calls for a whole cup but I only had 2/3)
2 eggs
4 c fresh spinach (7 oz)

Directions:
Cook pasta according to package directions.
Heat pasta sauce in a skillet over medium low heat. When the sauce begins to bubble, crack the eggs on top of the sauce. Cover and cook until it has reached the desired consistency (leave the yolks a little runny).
Add the spinach to the pasta just before you drain it. Stir and drain well.
Divide pasta on two dishes and top each with one egg and half of the sauce.
Makes 2 servings.

Nutritional Information:
Calories: 320
Fat: 8g
Saturated Fat: 1.5g
Carbs: 51g
Protein:17g

Ratings:
Kristen: 4
Dave: 3.5

Balsamic Chicken

Ingredients:
12 oz boneless skinless chicken tenders
2 c frozen California style veggies (broccoli and cauliflower)
sliced fresh mushrooms (I had 12g)
1/2 c fat free, reduced sodium chicken broth
2-1/2 T balsamic vinegar
1/4 tsp dried thyme
Garlic, garlic powder or (I used) The Melting Pot's Garlic & Wine Seasoning (yum!)
salt and pepper to taste

Directions:
Coat a 10" skillet with nonstick vegetable spray. Heat over medium. When hot, add chicken and cook until light brown, about 3 min on each side. (I broke mine up into smaller pieces while they were cooking.)
Add vinegar, chicken broth, thyme, salt and pepper. Mix in mushrooms, cauliflower and broccoli. Reduce heat, cover and simmer for 10 minutes or until chicken is cooked through.
Makes 3 servings. (2 servings pictured.)

Nutritional Information:
Calories: 125
Fat: 0.5g
Carbs: 6g
Protein: 23g

Ratings:
Kristen: 3.5
Dave: 4

Dave and I talked about things this recipe "needs". We came up with almonds or cashews, celery and water chestnuts! Next time I make it I'll add those things!  

Apple Cobber/Baked Spiced Apples...

So, I set out to make this recipe by Hungry Girl.

Ingredients:
3 c peeled apple chunks, any sweet, not tart, variety (I used Fuji, and I didn't peel them)
1/2 c Fiber One bran cereal, original (I used Total)
2 sheets low-fat honey graham crackers
2 T fat-free liquid egg substitute
2 T no-sugar-added applesauce
3 T Splenda No Calorie Sweetener, granulated, divided (I used sugar)
2 T brown sugar, not packed
1 T cornstarch
2 tsp cinnamon, divided
1/2 tsp vanilla extract
1/4 tsp salt

Directions:
Preheat oven to 400F.
Combine 2/3 c cold water with brown sugar, cornstarch, 1/2 tsp of cinnamon, vanilla, salt, and 1 T sugar. Stir well.
In a medium-sized pot, combine apple chunks with this mixture. Heat the apple mixture over medium heat, stirring occasionally.
Once liquid thickens to a syrupy consistency and begins to bubble, reduce heat to low and cover. Allow to simmer for 5 min and then transfer mixture to a medium-sized baking dish. Set aside.
Next, break graham crackers into small pieces. Place graham pieces and cereal in a blender or food processor and grind to a breadcrumb-like consistency.
Transfer crumbs to a microwave-safe dish and add egg substitute, applesauce, 1-1/2 tsp of cinnamon and the remaining 2T of sugar. Stir well.
Microwave graham mixture for 1 minute. Use a fork to break up the mixture and then allow it to cool for a few minutes.
Transfer graham mixture to a food processor or blender and pulse until crumbly and uniform.
Evenly distribute graham topping over apple mixture. Place the dish in the oven and bake for 10 minutes. Allow cobbler to cool slightly before serving.
Makes 4 servings.

Nutritional Information:
Calories: 172
Fat: 1g
Carbs: 41g
Protein: 2g

But... as I said, that is what I SET OUT to do. Unfortunately something went wrong with the topping! The only thing I can think is that I did not have quite enough cereal (wet to dry ratio?) or did not let it cool long enough before putting it in the food processor. At any rate... it did NOT crumble. Have you ever seen those "litter box" cakes that people for some reason sometimes make?? Yeah, it was like that (NOT the litter part)... I put it on anyway hoping maybe it would melt over the apples, but when it came out... it didn't look any better. :( So I ditched the topping, which is why I labeled this "/Baked Spiced Apples".

Here's the nutritional information for what I actually ended up with:

Calories: 94
Fat: 0.3g
Saturated Fat: 0.1g
Carbs: 24g
Protein: 0.2g

Ratings:
Kristen: 3

Chicken & Vegetable Pasta Au Gratin

This recipe is from Prevention.

Ingredients:
8 oz boneless skinless chicken breast (tenders)
onion powder
1 c low sodium, fat free chicken broth (Meijer)
2 medium carrots, thinly sliced (133g)
2 medium parsnips, thinly sliced (202g)
3 cloves garlic, pressed
1 tsp italian herb seasoning (I didn't put this in, but I used Italian bread crumbs for the topping)
1/4 c all-purpose flour
2 c milk (1/2%)
1 c shredded fat free mozzarella cheese (Kraft)
8 oz penne pasta (Ronzoni Healthy Harvest)
3/4 c chopped tomatoes (I didn't put this in... I might have, but I didn't have any)
1/4 c dry bread crumbs (Italian seasoned, Meijer)
1/4 c grated Parmesan cheese

Directions:
Cook pasta according to package directions.
Preheat oven to 400F.
Coat a Dutch oven with no-stick spray and place over medium-high heat until hot. Add the chicken, onion powder, and 1/4 c of the chicken broth. Cook for 5 min.
Add the carrots, parsnips, garlic, Italian herb seasoning, and the remaining 3/4 c chicken broth. Cover and cook for 5-8 min or until the vegetables are slightly tender. Add the flour. Cook, stirring constantly, for 2 minutes.
Gradually add the milk and mozzarella. Cook, stirring frequently, for 4 minutes, or until the sauce thickens.
Drain pasta and add to the Dutch oven. Add the tomatoes. Mix well to combine.
Top with bread crumbs and parmesan. Bake for 20 min, or until the topping is golden brown.

Nutritional Information:
Calories: 308
Fat: 4g
Saturated Fat: 1.5g
Carbs: 49g
Protein: 25g

Ratings:
Kristen: 4.5
Dave: 3.5

Chicken, Sweet Potato and Carrot Foil Pack

I'm pretty sure this recipe came from sparkpeople. Their calorie value was a lot less so their sweet potato must have been smaller than mine. :-P

Ingredients:
8 oz boneless skinless chicken
2 medium carrots (Mine were 129 g)
1 sweet potato (Mine was 441g)
Seasoning of your choice (I used The Melting Pot Garlic & Wine Seasoning)

Directions:
Preheat oven to 350F.
Peel and slice the carrots in strips (or just use baby carrots...). Peel and slice the sweet potato in medium thick discs.
Spray 2 large pieces of foil with non-stick cooking spray and layer half of the sweet potatoes, carrots and chicken in each piece. Sprinkle with seasoning.
Fold foil to make a packet. Place on cookie sheet and bake for 30-45 minutes.
Makes 2 servings.

Nutritional Information:
Calories: 304
Fat: 1g
Carbs: 49g
Protein: 26g

Ratings:
Kristen: 3
Dave: 3

We added some red pepper flakes also after it was done cooking. It just needed more flavor. The chicken was good with the seasoning though. If I made this again I think I'd add pineapple and brown sugar!

Peanut and Sesame Noodles

This recipe is from sparkpeople. I realized at the last minute that I did not have sesame seeds, so I didn't use them. I did add mushrooms (not as a substitution, we just thought it sounded good.)

Ingredients:
8 oz. Ronzini Healthy Harvest spaghetti
1 T Dynasty Sesame Seed Oil
3 T Jif Reduced Fat Peanut Butter
3/4 tsp ground ginger
1 tsp red pepper flakes (I somehow completely forgot to put this in?!)
3 T hot water
1/2 tsp garlic powder (Normally I would use fresh but the garlic press is in the dishwasher and I didn't feel like chopping)
2 T La Choy Lite Soy Sauce
1 T Pompeian Red Wine Vinegar
75 g mushrooms
(1 T toasted sesame seeds)

Directions:
Cook pasta according to package directions.
Meanwhile, combine remaining ingredients (except mushrooms) until smooth and fully blended.
Saute mushrooms.
Drain spaghetti and toss with sauce and mushrooms.
Serves 4.

Nutritional Information:
Calories: 298
Fat: 9g
Saturated Fat: 1.5g
Carbs: 50g
Protein: 10g

Ratings:
Kristen: 4
Dave: 4

The Big Apple French Toast Casserole

Another Hungry Girl recipe. I completely forgot to take a picture, and it's all gone! Sorry!

Ingredients:
8 slices light bread, cut into cubes (Meijer light wheat bread)
4 oz. FF cream cheese, room temperature (Philadelphia)
1 medium apple, diced (Mine was 185g)
1-1/4 c milk (1/2%)
1 c Egg Beaters
2 T sugar free syrup (Maple Grove Farms)
2 T butter, melted (Imperial 1/3 less fat)
1 tsp sugar
Optional: Additional sugar free pancake syrup, for dipping

Directions:
Preheat oven to 350F.
Spray an 8x8" baking dish with nonstick spray. Place bread cubes evenly along the bottom of the dish.
Sprinkle diced apple evenly over the bread.
In a medium mixing bowl, combine all other ingredients. Mix with an electric mixer at medium speed until lump-free. Pour mixture over the bread and apple.
Make sure bread is soaked in the liquid mixture. If needed, toss lightly to coat.
Bake for 45 minutes until egg mixture is pretty firm and cooked through. (I cooked for 50 min.) Be sure not to overcook, as bread may burn. Let cool slightly and cut into quarters. If you like, serve with additional syrup for dipping.
Makes 4 servings.

Nutritional Information:
Calories: 232
Fat: 5g
Saturated Fat: 1g
Carbs: 35g
Protein: 17g
Nutritional information is without the optional additional syrup. I did use 2T of syrup, which added 15 calories and 6g of carbs.

Ratings:
Kristen: 3
Dave: 3.5

Honey Mustard Turkey Cutlets with Leeks and Potatoes

This recipe came from Eating Well.

Ingredients:
3 medium leeks, white and light green parts only, thinly sliced (mine were 7.75 oz)
1 lb potatoes, thinly sliced
2 T canola oil, divied
1/2 tsp freshly ground pepper, divided
1/4 tsp salt, divided
3 T honey
3 T Dijon mustard
1-1/2 tsp curry powder
1 lb turkey cutlets (I used Jennie-O Extra Lean Boneless Turkey Breast Tenderloins)

Directions:
Preheat oven to 450. Coat a baking dish with cooking spray.
Place sliced leeks in a colander; rinse and drain well. Toss the leeks, potatoes, 1 T oil, 1/4 tsp pepper and 1/8 tsp salt in the prepared baking dish. Bake for 15 min.
Meanwhile, whisk the remaining 1T oil, honey, mustard, and curry powder in a small bowl until smooth. Sprinkle both sides of turkey with the remaining 1/4 tsp pepper and 1/8 tsp salt.
Reduce heat to 400F. Toss the leeks and potatoes with 2T of the honey mustard sauce. Place the turkey on top of the vegetables and spread the remaining sauce over the turkey.
Return to the oven and bake until turkey is cooked through and potatoes are tender, about 15 minutes.
Makes 4 servings.

Nutritional Information:
Calories: 361
Fat: 9g
Saturated Fat: 1g
Carbs: 41g
Protein: 29g

Ratings:
Kristen: 3.5
Dave: 4.5

Winter Squash, Polenta & Kale Casserole

This recipe is from a restaurant called Moosewood in NY. I got the recipe from this blog.

Ingredients:
For the polenta layer:
2-1/3c water (use the water you steam the squash in)
2/3 c yellow corn meal
2 sundried tomatoes, chopped
1/4 tsp salt
1/4 tsp dried thyme
1/2 c shredded cheddar (Sargento Reduced Fat)

For the kale layer:
2 T EVOO
4 garlic cloves, pressed
12 c stemmed & chopped kale (can also use collards, swiss chard, whatever)
1/2 c water
1/4 tsp salt

For the squash layer:
3 c pureed winter squash
1 egg, beaten
1/4 tsp salt
Plenty of ground black pepper
2/3 c shredded cheddar

Directions:
1. Peel and cube the squash, and steam for about 20 minutes. When it is done, puree it in a food processor.
Polenta:
Bring 2-1/3 c water from the squash steaming to a boil and gradually whisk in the corn meal. Add the sundried tomatoes, salt and thyme, and cook on low heat, stirring often, for 10 minutes. Stir in the cheese, and spread in a 9x13" dish. Preheat the oven to 350 now.
Greens:
Heat the EVOO in a big pot and add the garlic. Stir it around for just a second, then add the greens, water and salt. Cover and cook for 10 minutes, stirring occasionally. Distribute over the polenta.
Squash:
Stir together pureed squash, egg, salt, pepper and 1/3 c of cheese. Spread it over the greens and sprinkle the remaining 1/3 c of cheese on top.
Cover and bake for 25 minutes; uncover and cook for another 15 minutes. Let rest for 5 minutes before serving.
Makes 9 servings.

Nutritional Information:
Calories: 188
Fat: 8g
Saturated Fat: 3g
Carbs: 22g
Protein: 8g

Ratings:
Kristen: 3
Dave: 3.5
I would have rated this higher than a 3, but I just don't care for squash! The polenta and kale layers were ah-ma-zing though!
We had this for dinner but you could also make it as a side. A lot of work for a side though... but worth the work!
(Update: Got a tip to substitute sweet potatoes for the squash! This sounds good!)

Easy Bake Cheddar Biscuits

Ingredients:
1 c flour
2 tsp baking powder
1/4 tsp cream of tartar
1/4 tsp sugar
1/4 tsp salt
1/4 c cold butter, cubed (Imperial 1/3 less fat)
1 c shredded cheddar (Sargento Reduced Fat)
1/3 c milk (1/2%)

 Directions:
Preheat oven to 450F. Mix flour, baking powder, cream of tartar, sugar and salt in medium bowl. Cut in butter with pastry blender or two knives until mixture resembles coarse crumbs. Stir in cheddar. Add milk; stir until mixture forms soft dough.
Place on lightly floured surface; knead 8-10 times or until smooth. Pat out dough into 6" square. Cut into 9 squares. Place on a greased baking sheet.
Bake 10-12 minutes or until golden brown.

Nutritional Information:
Calories: 122
Fat: 6g
Saturated Fat: 2.5g
Carbs: 12g
Protein: 5g

Ratings:
Kristen: 4
Dave: 4

The Whole Enchilada Chicken Soup

Another one from Hungry Girl!

Ingredients:

3 c fat free chicken broth (and reduced sodium)
1 1/4 c finely chopped celery
1/2 c diced sweet yellow onion (onion powder)
3 c green enchilada sauce
15 oz can pure pumpkin
10 oz cooked chicken, chopped or shredded
1 c frozen white or yellow corn
Optional: dash hot sauce, or more to taste
Optional toppings: shredded fat-free cheddar cheese, crushed baked tortilla chips

Directions:

 In a large pot, bring broth to a low boil on the stove. Add celery and onion, and simmer for about 5 minutes, until slightly tender. 

Stir in enchilada sauce and pumpkin. Once soup returns to a low boil, add chicken and corn, and mix well. Cook for an additional 3 - 5 minutes, until soup is heated through. 

Add a dash or more hot sauce. (Or not. It's your soup.) Serve and, if you like, top with shredded cheese and/or crushed chips. 

Makes 9 servings. (Mine only made 8.)

Nutritional Information: 

Per 1 cup serving:

Calories: 107

Fat: 3g

Carbs: 14g

Protein: 9g

Ratings:

Kristen: 4

Dave: 4

This soup was really good. I didn't add the hot sauce and it was still plenty spicy from the enchilada sauce! Yum!

Cheesy Good Cornbread Muffins

A Hungry Girl recipe!

Ingredients:
1/2 c canned cream-style corn
1/3 c all-purpose flour
1/4 c yellow cornmeal
1/4 c fat-free liquid egg substitute, like Egg Beaters
1/4 c fat-free sour cream (I used nonfat plain yogurt)
1/4 c reduced-fat shredded cheddar cheese
1/8 c chopped scallions (I used onion powder)
1 T Splenda No Calorie Sweetener, granulated (I used sugar)
3/4 tsp baking powder
1/8 tsp salt
Optional: 1/4 tsp. hot sauce  

Directions:
Preheat oven to 375 degrees.
Combine flour, cornmeal, sugar, baking powder, and salt in a large bowl. In a separate small bowl, mix together all other ingredients -- then add the contents of the small bowl to the large one, and stir until well mixed.
Spray a 6-cup muffin pan with nonstick spray or line it with baking cups. Evenly distribute muffin batter among the cups. Bake in the oven for 15 - 20 minutes (until muffins are firm and a light golden brown). Allow to cool and then enjoy!
Makes 6 servings.

Nutritional Information:
Calories: 90
Fat: 1g
Carbs: 13g
Protein: 4g

Ratings:
Kristen: 2
Dave: 3

I don't like creamed corn... thought it might be different in this recipe but... nope...

Baby Spinach Salad with Strawberries and Toasted Almonds

I got this recipe from sparkpeople.

Ingredients:
1/3 c sliced almonds
6 oz baby spinach
3/4 c strawberries, quartered
1 T balsamic vinegar
1 tsp dijon mustard
1 tsp honey
3 T extra virgin olive oil

Directions:
Toast the almonds. I do this in stoneware in the microwave, 30 seconds at a time until done.
Whisk together the vinegar, mustard, honey and olive oil in a small bowl.
Toss together the spinach, toasted almonds, strawberries, and dressing.
Makes 4 servings.

Nutritional Information:
Calories: 176
Fat: 15.5g
Carbs: 8g
Protein: 2g

Ratings:
Kristen: 4
Dave: 3 (he likes his vinaigrettes with more vinegar and less oil)

Spaghetti a la Philly

Ingredients:
1/2 lb extra lean ground beef
1 c Ragu flavored with meat
2 oz Philadelphia fat free cream cheese, cut into cubes
4 oz Ronzoni Healthy Harvest Thin Spaghetti, cooked and drained
3/4 c fresh sliced mushrooms

Directions:
Brown the beef in a skillet over medium high heat. Drain fat.
Add sauce, mushrooms, and cream cheese to the skillet. Reduce heat and cook until the cream cheese is melted, stirring often.
Serve sauce on top of spaghetti and toss to coat.
Makes 2 servings.

Nutritional Information:
Calories: 436
Fat: 9.5g
Saturated Fat: 2g
Carbs: 54g
Protein: 39g

Ratings:
Kristen: 4
Dave: 3.5

I really couldn't taste the cream cheese too much. It was also a LOT of meat. I could not finish it.

Crash Hot Potatoes

This recipe is from The Pioneer Woman... here. They are crispy around the edges... yum!

Ingredients:
Red Potatoes
Salt
Pepper
Herbs/Seasonings of your choice (I used The Melting Pot's Garlic & Wine Seasoning)

Ingredients:
Bring a pot of water to a boil. Add potatoes and cook until fork-tender.
Remove potatoes and place on a cooking sheet coated with non-stick spray. Smash with a potato masher.
Sprinkle with salt, pepper, and seasonings.
Bake in a 450F oven for 20-25 minutes until golden brown.

Nutritional Information:
Calories: 110
Fat: 0g
Carbs: 26g
Protein: 3g

Ratings:
Kristen: 4
Dave: 3.5

Easy Baked Italian Chicken

Ingredients:
18 oz boneless skinless chicken tenders
1/3 c Italian bread crumbs
1/8 c Egg Beaters
Other spices as desired (I used The Melting Pot's Garlic & Wine Seasoning)

Directions:
Mix the bread crumbs and any other seasonings.
Dredge the chicken tenders in the egg beaters and then in the bread crumb mixture. Place on a baking sheet sprayed with non-stick cooking spray.
Bake at 350 for 25 minutes or until chicken is cooked through.
Makes 3 servings.

Nutritional Information:
Calories: 197
Fat: 1.5g
Carbs: 10g
Protein: 36g

Ratings:
Kristen: 4
Dave: 4