2 medium onions, chopped
4 cloves garlic, minced
1lb ground turkey (or ground chicken, ground pork, ground beef or mixture of meats)
1/2 cup uncooked rice
1 1/2 cups chopped potatoes
2 1/2 to 3 1/2 cups water
3 cups chopped carrots
pepper to taste
Soy sauce to taste
Heat large skillet or pot over medium heat. Add turkey, onion, garlic and pepper and cook until meat is no longer pink. Add rice, potatoes, carrots, about 2 1/2 cups of water to start with and more seasonings (if desired.) Cover and simmer 20 minutes, checking to see if you need more water. In the end up eventually want it to be thick, not soupy, but the rice and potatoes will soak up the water. You can swap some of the water out for broth if you want. Continue cooking 15 minutes more or until rice and veggies are tender. Stir in soy sauce at the end.
Optional: mix melted light butter spread (or olive oil) with panko bread crumbs and add seasonings. Sprinkle this on top of it all and place under broiler on high until bread crumbs are brown.
You could also add other vegetables if you prefer.
Thursday, March 24, 2011
Wednesday, March 23, 2011
Stuffed Chicken Cordon Bleu
One 5oz boneless skinless chicken breast
salt and pepper to taste
1 wedge The Laughing Cow Light Original Swiss Cheese
1oz (about 2 slices) 97-98% fat free ham
Preheat oven to 350F
With a meat mallet pound chicken until it's about 1/4-inch thick. Helps to place is large sealable bag and squeeze out the air. Remove chicken and season with salt and pepper on both sides.
Lay the chicken flat and spread the cheese wedge over it. Evenly layer the ham slices on top of the cheese. Tightly roll up the chicken breast and secure with toothpicks.
Place chicken roll in baking pan sprayed with nonstick cooking spray then cover with foil. Bake 20 minutes. Carefully remove the foil and continue to bake uncovered for additional 15 minutes or until chicken is cooked through.
Entire recipe: 222 calories, 4.5g fat, 2g carbs, 40g protein
Hungry Girl Recipe
salt and pepper to taste
1 wedge The Laughing Cow Light Original Swiss Cheese
1oz (about 2 slices) 97-98% fat free ham
Preheat oven to 350F
With a meat mallet pound chicken until it's about 1/4-inch thick. Helps to place is large sealable bag and squeeze out the air. Remove chicken and season with salt and pepper on both sides.
Lay the chicken flat and spread the cheese wedge over it. Evenly layer the ham slices on top of the cheese. Tightly roll up the chicken breast and secure with toothpicks.
Place chicken roll in baking pan sprayed with nonstick cooking spray then cover with foil. Bake 20 minutes. Carefully remove the foil and continue to bake uncovered for additional 15 minutes or until chicken is cooked through.
Entire recipe: 222 calories, 4.5g fat, 2g carbs, 40g protein
Hungry Girl Recipe
Big Bowl of Breakfast
1 tray frozen green giant just for one Broccoli & Cheese Sauce
3/4c fat-free liquid egg substitute
3/4c frozen potatoes O'Brien
1 slice canadian bacon and/or ham, bacon
Optional: 2T shredded fat-free cheddar cheese
Prepare broccoli & cheese as directed. I doubled the recipe using a box of broccoli & cheese so my husband would have breakfast for a couple of days.
In large skillet sprayed with nonstick cooking spray add egg substitutes and scramble 2-3 minutes until fully cooked. Place scramble in a big bowl and set aside.
Spray skillet again and over med-high heat add potatoes. Cook 3-4 minutes until lightly browned. You can add the meat to this skillet to cook or cook it in a separate skillet. Then add the potatoes and meat to the scramble. Then add broccoli & cheese sauce to mix and combine. If you want it cheesier add the fat free cheddar cheese. If eating it as leftover just microwave for 30-45 seconds.
3/4c fat-free liquid egg substitute
3/4c frozen potatoes O'Brien
1 slice canadian bacon and/or ham, bacon
Optional: 2T shredded fat-free cheddar cheese
Prepare broccoli & cheese as directed. I doubled the recipe using a box of broccoli & cheese so my husband would have breakfast for a couple of days.
In large skillet sprayed with nonstick cooking spray add egg substitutes and scramble 2-3 minutes until fully cooked. Place scramble in a big bowl and set aside.
Spray skillet again and over med-high heat add potatoes. Cook 3-4 minutes until lightly browned. You can add the meat to this skillet to cook or cook it in a separate skillet. Then add the potatoes and meat to the scramble. Then add broccoli & cheese sauce to mix and combine. If you want it cheesier add the fat free cheddar cheese. If eating it as leftover just microwave for 30-45 seconds.
Easy waffle maker quesadilla
2 flour tortillas
cheese
ham, turkey or other deli sliced meat
optional: light buttery spread, vegetables
Just warm up your waffle maker. Place the cheese and meat and other ingredients of your choice on the tortilla. Top with second tortilla and place in waffle maker. Toast until browned. My kids loved this one!
cheese
ham, turkey or other deli sliced meat
optional: light buttery spread, vegetables
Just warm up your waffle maker. Place the cheese and meat and other ingredients of your choice on the tortilla. Top with second tortilla and place in waffle maker. Toast until browned. My kids loved this one!
Fresh Blueberry Muffins
Preheat oven to 400
Makes 8 Muffins
1 cup whole wheat flour
1 cup fresh blueberries (you could swap out and use other berries or fruit if you like)
1/2 cup light vanilla soymilk (I used unsweetened almond milk since that's what I had)
1/4 cup sugar free pancake syrup
1/4 cup fat free liquid egg substitute
1/4 cup splenda
3T brown sugar (not packed)
2T light whipped butter or light buttery spread, room temp
2T no sugar added applesauce
1 1/2t baking powder
1/2t vanilla
1/4t salt
In medium bowl combine flour, splenda, brown sugar, baking powder and salt. Mix well. These are your dry ingredients.
In mixing bowl combine soymilk, syrup, egg substitute, butter, applesauce, and vanilla. Use mixer or whisk beat until thoroughly blended. Do not worry if butter bits do not break up completely.
Add dry ingredients to wet ingredients and blend well. Then fold in blueberries.
Line 8 cup muffin pan with baking liners (works good but will work without the liners) and spray with nonstick spray. Evenly distribute batter among the 8 cups.
Bake in oven for about 22 minutes or until toothpick comes out clean.
The Hungry Girl recipe says it makes 6 muffins but mine were big and made 8.
8 muffins=103 calories and less than 2g fat.
Makes 8 Muffins
1 cup whole wheat flour
1 cup fresh blueberries (you could swap out and use other berries or fruit if you like)
1/2 cup light vanilla soymilk (I used unsweetened almond milk since that's what I had)
1/4 cup sugar free pancake syrup
1/4 cup fat free liquid egg substitute
1/4 cup splenda
3T brown sugar (not packed)
2T light whipped butter or light buttery spread, room temp
2T no sugar added applesauce
1 1/2t baking powder
1/2t vanilla
1/4t salt
In medium bowl combine flour, splenda, brown sugar, baking powder and salt. Mix well. These are your dry ingredients.
In mixing bowl combine soymilk, syrup, egg substitute, butter, applesauce, and vanilla. Use mixer or whisk beat until thoroughly blended. Do not worry if butter bits do not break up completely.
Add dry ingredients to wet ingredients and blend well. Then fold in blueberries.
Line 8 cup muffin pan with baking liners (works good but will work without the liners) and spray with nonstick spray. Evenly distribute batter among the 8 cups.
Bake in oven for about 22 minutes or until toothpick comes out clean.
The Hungry Girl recipe says it makes 6 muffins but mine were big and made 8.
8 muffins=103 calories and less than 2g fat.
Chunky Apple-Cinnamon Walnut Muffins
THESE ARE AMAZING!!!
Preheat oven to 400F
Makes 4 Muffins
For muffins:
1 cup peeled and chopped fuji (or other red) apple
1/2 c whole-wheat flour
1/4c light vanilla soymilk (I used unsweetened almond milk since that's what I had)
2T sugar-free pancake syrup
2T fat free liquid egg substititue
2T splenda
2T brown sugar (not packed)
1 1/2T light whipped butter or light buttery spread, room temp
3/4t baking powder
1/2t vanilla
1/4t salt
Optional: 4 big walnuts crunched up
For topping:
1T brown sugar (not packed)
1t splenda
1/4t cinnamon
1/2t light whipped butter or light buttery spread, room temp
*In small bowl combine all ingredients for topping and set aside.
*In medium bowl combine flour, splenda, brown sugar, baking powder, cinnamon and salt for the muffins. This is your dry ingredients. mix well and set aside.
*In large mixing bowl combine soymilk, syrup, egg substitute, butter and vanilla. Beat with mixer or whisk unitl thoroughly blended. Don't worry if butter bits do not break up completely.
*Add dry ingredients to mixing bowl and beat until well blended. Then fold in apple pieces.
*Line 4 cups of a muffin pan with baking cups and spray with nonstick spray. Evenly distribute batter among the four cups. If you want walnuts spread them on top of muffins now. Then sprinkle the topping mixture evenly over batter in the cups.
*Bake in oven for 18-20 minutes or until toothpick comes out clean.
Per muffin: 127 calories, 2.5g fat, 325g sodium, 24.5g carbs, 2.5g fiber, 10g sugar, 3g protein
These are so good!!!!!!! Thank you Hungry Girl for the wonderful recipe.
Preheat oven to 400F
Makes 4 Muffins
For muffins:
1 cup peeled and chopped fuji (or other red) apple
1/2 c whole-wheat flour
1/4c light vanilla soymilk (I used unsweetened almond milk since that's what I had)
2T sugar-free pancake syrup
2T fat free liquid egg substititue
2T splenda
2T brown sugar (not packed)
1 1/2T light whipped butter or light buttery spread, room temp
3/4t baking powder
1/2t vanilla
1/4t salt
Optional: 4 big walnuts crunched up
For topping:
1T brown sugar (not packed)
1t splenda
1/4t cinnamon
1/2t light whipped butter or light buttery spread, room temp
*In small bowl combine all ingredients for topping and set aside.
*In medium bowl combine flour, splenda, brown sugar, baking powder, cinnamon and salt for the muffins. This is your dry ingredients. mix well and set aside.
*In large mixing bowl combine soymilk, syrup, egg substitute, butter and vanilla. Beat with mixer or whisk unitl thoroughly blended. Don't worry if butter bits do not break up completely.
*Add dry ingredients to mixing bowl and beat until well blended. Then fold in apple pieces.
*Line 4 cups of a muffin pan with baking cups and spray with nonstick spray. Evenly distribute batter among the four cups. If you want walnuts spread them on top of muffins now. Then sprinkle the topping mixture evenly over batter in the cups.
*Bake in oven for 18-20 minutes or until toothpick comes out clean.
Per muffin: 127 calories, 2.5g fat, 325g sodium, 24.5g carbs, 2.5g fiber, 10g sugar, 3g protein
These are so good!!!!!!! Thank you Hungry Girl for the wonderful recipe.
Tuesday, March 22, 2011
Chicken Taco Pizza
Can of pizza dough (or any type of pizza dough)
2-3 chicken breasts, cut into 1" cubes (or shredded if preferred)
salsa
taco seasoning
1-2 cans of fat free refried beans
cheese (your preference)
optional toppings: nonfat greek yogurt, sour cream, olives, tomatoes, lettuce, hot sauce
Preheat oven to 400F
Spread dough out on pizza pan or long rectangle pan. Heat pan over medium high heat and add chicken pieces. After they start cooking add 1/2c water and taco seasoning. Cook until done. Heat refried beans in pan, this is optional but makes it easier to spread onto pizza dough. I sprinkled the dough with italian seasoning, then spread your refried beans, then top the beans with salsa. Then add your chicken and cheese. I used a mixture of mozzarella and fat free cheddar cheese. You can use whatever cheese you have on hand that will melt good.
Bake in oven for 20-25 minutes or until bottom is golden brown. Top with your toppings of choice.
2-3 chicken breasts, cut into 1" cubes (or shredded if preferred)
salsa
taco seasoning
1-2 cans of fat free refried beans
cheese (your preference)
optional toppings: nonfat greek yogurt, sour cream, olives, tomatoes, lettuce, hot sauce
Preheat oven to 400F
Spread dough out on pizza pan or long rectangle pan. Heat pan over medium high heat and add chicken pieces. After they start cooking add 1/2c water and taco seasoning. Cook until done. Heat refried beans in pan, this is optional but makes it easier to spread onto pizza dough. I sprinkled the dough with italian seasoning, then spread your refried beans, then top the beans with salsa. Then add your chicken and cheese. I used a mixture of mozzarella and fat free cheddar cheese. You can use whatever cheese you have on hand that will melt good.
Bake in oven for 20-25 minutes or until bottom is golden brown. Top with your toppings of choice.
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