Saturday, January 28, 2012

Skinny Broccoli Mac


Skinny Broccoli Mac

12 oz high fiber or whole grain elbow macaroni
2 Tbsp light butter
1/4 cup flour
1/4 cup minced onion
2 cups skim milk
1 cup fat free vegetable broth (or chicken broth)
2 cups reduced fat sharp cheddar cheese
salt and pepper
12 oz broccoli florets
1/8 cup grated Parmesan
1/4 cup seasoned bread crumbs
cooking spray

Cook pasta and broccoli together in a large pot (slightly under cook by a minute or two).  Spray baking dish with cooking spray.  Preheat oven to 375*

In a large skillet, melt butters.  Add onion and cook 2 minutes over low heat. Add flour and cook another minute.  Add milk and broth, whisk over medium high heat until it comes to a boil.  Cook 5 minutes or until sauce becomes thick and smooth.  Season with salt and pepper.

Remove sauce from heat, add cheese and mix well.  Add macaroni and broccoli. Mix well. Pour into baking dish. Top with grated cheese and bread crumbs.  Spray with cooking spray. 

Bake for 15-20 minutes.

Friday, January 27, 2012

Skinny Coconut Chicken Salad


Skinny Coconut Chicken Salad with Warm Honey Mustard Dressing

6 chicken tenderloins (about 12 oz)
6 Tbsp shredded coconut
1/4 cup Panko bread crumbs
2 Tbsp unseasoned bread crumbs or crushed cornflakes
1/3 cup egg substitutes or 3 egg whites
pinch salt
olive oil spray

6 cups mixed baby greens
1 cup chopped or shredded carrots
1 tomato, sliced
1 cucumber, sliced

Dressing:
1 Tbsp olive oil
1 Tbsp honey
1 Tbsp vinegar (white, red wine or balsamic)
2 tsp dijon mustard

Whisk all dressing ingredients together and set aside.

Preheat oven to 350*. 

Combine coconut flakes, Panko, bread crumbs (or cornflake crumbs) and salt in a bowl.  Put egg whites in a separate bowl.

Lightly season chicken with salt.  Dip the chicken in egg; then in the coconut crumb mixture.  Place chicken on a cookie sheet lined with parchment paper.  Lightly spray with olive oil cooking spray.  Bake for 30 minutes, turning over halfway through cooking time.

Mix the salad ingredients together.  Top with chicken and dressing.

Wednesday, January 25, 2012

Grape/Apple Medley

Here's a quick and healthy dessert option...

Grape/Apple Medley
3 cups green grapes, washed and dried well
4 cups gala apples, diced
1/2 tsp lemon juice
8 oz. fat free Chiobani Greek yogurt
4 oz. fat free cream cheese, softened
1/4 cup light agave (or brown sugar)
1 tsp vanilla

Topping:
2 tbsp brown sugar
1/2 cup chopped walnuts or pecans

Cut grapes in half. Dice apples into small pieces (about the same size as the grapes). Toss with lemon juice to prevent browning.

Mix yogurt, cream cheese, agave or brown sugar and vanilla until well blended.  Stir in fruit . Pour into ramekins. 

Combine brown sugar and nuts. Sprinkle over top of each ramekin.  Chill until ready to serve.

Tuesday, January 24, 2012

Skinny Squash Enchiladas -- You Must Try These!!!

These enchiladas are so yummy, super easy to make and have hidden veggies which make them healthy! You absolutely must try these! They are meatless, but you could certainly add some ground beef, pork or turkey if you prefer meat in yours. You can make them as spicy as you like too. I made some mild ones for the kids and some super spicy ones for the grown ups!

Skinny Squash Enchiladas
olive oil
cooking spray
2 cloves garlic, crushed
2 medium scallions, chopped (plus extra for topping)
1/4 cup cilantro, chopped (plus extra for topping)
2 medium squash (or zucchini would work too), minced or grated
salt and pepper
1 1/2 cups grated reduced fat Mexican blend cheese
4-6 low carb tortillas
Fat free yogurt (instead of sour cream) - optional, for topping

Optional spicy enchilada sauce:
1 garlic clove, minced
1 tbsp chipotle chilis in adobe sauce (optional for more heat, but warning, it is very spicy!)
1 cups tomato sauce
1/4 tsp chili powder
1/4 tsp ground cumin
1/2 cup fat free vegetable broth
salt and pepper to taste

Make the enchilada sauce: in a medium saucepan, spray oil and saute garlic.  Add chipotle chile, chili powder, cumin, broth, tomato sauce, salt and pepper.  Bring to a boil.  Reduce heat to low and simmer for 5-10 minutes. Set aside until ready to use.

Spray baking dish with nonstick cooking spray. Preheat oven to 400*.

In a medium skillet, saute garlic, scallions and squash for about 4-5 minutes.  Season with salt and pepper.

Remove from heat and stir in about 1/2 cup of cheese. Mix well.

Divide the vegetable mixture among the tortillas.  Roll up and place seam side down in a baking dish.  Top with enchilada sauce and remaining cheese and bake for about 20 minutes or until cheese melts.  Top with cilantro, scallions and yogurt. Enjoy!



Monday, January 23, 2012

Skinny Sloppy Jacks


I have become obsessed with Weight Watcher meals lately.  This one I found on a website, and modified it even further.  We love sloppy joes at my house (but we call them Sloppy Jacks, for obvious reasons) and any chance I can sneak veggies into meals, I do it!!!

Skinny Sloppy Jacks
1.25 lbs lean ground beef sirloin or turkey
1 tbsp steak seasoning
1 carrot, minced
1 medium onion, minced
2 cloves garlic, minced
1/4 cup red bell pepper, minced
4 oz. mushrooms, minced
1 tbsp red wine vinegar
1 tbsp Worcestershire sauce
2 cups tomato sauce
2 tbsp tomato paste

Chop all the vegetables very fine or use a food processer to mince.

Heat large skillet over medium high heat.  Add meat and break it up as it cooks.  Season with steak seasoning and cook until brown.  Add onion, carrots, garlic, mushrooms and red peppers.  Reduce heat to medium and add red wine vinegar and Worcestershire sauce.  Cook 5 minutes.  Add tomato sauce and paste. Stir to combine.  Cover and reduce heat to simmer, cooking another 5 minutes.  Serve over buns with diced dill pickles on top.  Each 1/2 cup serving has about 120 calories. Not bad!!

Thursday, January 12, 2012

Spicy Turkey Bean Chili & Jalapeno Cornbread


Spicy Turkey Bean Chili

4 strips bacon, cut into 1/2 inch pieces
3 lbs ground turkey
2 cups chopped onion
1/4 cup minced garlic
2 jalapenos, minced
3 Tbsp chili powder
3 Tbsp cocoa powder
4 tsp cumin
2 cans (28 oz) diced tomatoes
2 Tbsp molasses
3 cans (15 oz) pinto beans, drained and rinsed

  1. Heat a Dutch oven over medium heat.  Add bacon and cook until crisp.  Raise heat to high, add turkey  and cook, breaking turkey apart, about 8-10 minutes.
  2. Add onion, garlic and jalapenos.  Cook until soft, about 5 minutes.  Stir in chili powder, cocoa powder and cumin.  Cook, stirring, until fragrant, 1 minute.
  3. Stir in tomatoes, molasses and one cup of water.  Salt to taste (about 4 tsp). Bring to a boil. Reduce heat to a simmer and cook, partially covered, 30 minutes.
  4. Add beans, and continue cooking uncovered, until meat and beans are tender, another 30 minutes.  Serve with favorite chili toppings.


Jalapeno Cornbread

4 Tbsp butter
2 cups cornmeal
1 Tbsp sugar
1 tsp baking soda
1 1/2 tsp salt
2 eggs
1 cups low-fat buttermilk
1 pickled jalapeno, minced

  1. Preheat oven to 425*. Put butter in a 9-inch cast iron skillet; Place in oven until butter is melted and pan is heated (3-5 minutes).
  2. Meanwhile, in a medium bowl, whisk cornmeal, sugar, baking soda, and salt; Set aside. In a large bowl, whisk together eggs and buttermilk.
  3. Carefully remove hot skillet from oven, immediately pour butter into the buttermilk mixture, and whisk to combine.  Using a pastry brush, coat bottom and sides of pan with remaining butter.
  4. Stir cornmeal mixture into buttermilk mixtures until just moistened.  Stir in jalapeno.  Scrape batter into hot skillet, bake until golden, about 25 minutes; Let cool 10 minutes before slicing and serving.


Wednesday, January 11, 2012

Mushroom Ricotta Pizza

I apologize for being such a blog-slacker lately. It's a little challenging to be the mother of three, a volunteer at the kids' school, a part-time professional development facilitator and a blogger, all while the kids are home for two weeks during Winter Break. Time just flies by and I can barely keep up.  I do have a bunch of recipes to share, so I can promise a few posts this week.

Today's recipe is a concoction of my own.


Start with a whole wheat Boboli pizza crust. Spread a thin layer of ricotta cheese on the crust.  Top with mushrooms that have been sauteed in a small amount of olive oil.  Then sprinkle a thin layer of mozzarella on top.

Delicious!!!

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