I love casseroles because they can be made in advance, doubled and frozen for later, and kids love them! However, they are generally loaded with butter and extra fat. I found this one that was low if fat and really easy and yummy! My son loves it! ENJOY!
7 oz. whole wheat spaghetti noodles (uncooked)
1 lb. ground beef or turkey
1 onion (sliced thin and chopped)
1 jar (26 oz) spaghetti sauce with veggies (try to find low sodium/sugar)
2 c. water
2 c. part-skim shredded mozzarella cheese
Brown beef and onion in stewing pot. Mix in spaghetti sauce and water. Break up noodles into 1-2" pieces and mix in to beef mix. Pour all into greased 9x13" casserole dish. Top with shredded cheese (for lower fat, cut cheese in half). Cover tightly with foil. Bake at 325°F for 90 minutes.
Add a tossed salad on the side (if you have time) and call it a meal!
I'm the only crazy person who makes soup in 90 degree weather, I know! But give it a try! It's healthy, easy, you can throw it in the crockpot whenever you get 15 minutes, AND it provides great leftovers all week long! I made this last night and it was so good!
1lb lean ground beef or turkey
5 cups water
1 medium size onions, chopped
14 1/2 oz. can diced tomatoes
1/2 cup celery chopped
3 Yukon gold potatoes, cubed
1/2 cup carrots, chopped
1/2 cup corn (if frozen, thawed)
1/4 tsp. salt (I leave this out and use Mrs. Dash seasoning)
1/4 tsp fresh ground pepper
1/2 tsp dried basil
1/2 cup frozen peas (thawed)
1. Brown beef or turket in skillet.
2. Combine all ingredients in slow cooker, except peas
3. Cover. Cook on low 6-8 hours (my crockpot only requirs 4)
4. One-half hour before serving, stir in peas
The skinny (per serving):
1 gram total fat
40 mg cholesterol
190 mg sodium
22 grams carbohydrate
26 grams protein
Take full advantage of crockpot meals being EASY and add any other veggie you want or omit any you don't have and don't want to take a trip to buy...it will still turn out great! Example: I didn't have celery so left that part out. I used red potatoes instead of gold. I used canned carrots instead of fresh (although try and use as much fresh produce as you can), and I used fresh corm instead of frozen. Get creative and BE BRAVE! It will taste great, I promise!
I had NO food, and I mean NO food in my fridge today. So with a little creativity and a lot of scrounging, I came up with this and it was really really good! Ingredients
- 1 (6 ounce) can water canned tuna, drained
- 1/4 cup prepared basil pesto sauce (I love Member's Mark from Sams)
- 6 oil-packed sun-dried tomatoes, drained and diced
Mix it all in a bowl, slap it in between 2 pieces 100% whole wheat toast and you have yourself a lunch! I added a side of grilled asparagus on the side just because that was the only vegetable had in my house =
Calorie count = about 580 (with the asparagus). Wanna cut it down? Eat half the can of tuna or one slice of bread instead of 2!
I got an email from someone who works in cancer treatment suggesting I add some of his fiber filled recipes to my website. He is right that people seem to forget about this important component in our diet while focusing on low-calorie, low-fat, high-protein foods. He told me he has found that that 40% of the cancers that treated begin in the colon and most people get less than 25% of their daily recommended amount of it! So, here are a couple of his high fiber, low fat, low calorie, high protein recipes! Nice of him to share with us! Thanks Shaw!
Balsamic Protein Fiber Boost Salad
1/2 cup pre-cooked steak or chicken strips
2 cups classic romaine or spinach salad
1/4th cup crumbled feta cheese
1/4th avacado slices
1 cup green vegetables (I like to use boiled edemame)
1/2 cup diced petite tomatoes
1 diced hardboiled egg
10-15 sprays of 10 calorie balsamic vinagarette dressing
635 calories (I know this sounds high to many calorie counters, but not bad for a dinner!)
14g of fiber, 2g soluable
29g of protein
8g of fat, 2 saturated
Extreme Fiber Chicken Enchiladas
2 Extreme Wellness Whole Wheat Tortillas - 94% daily recommended fiber
2 Cups Vegetarian Refied Beans - %80 daily recommended fiber
4-6 oz. pre-cooked steak or chicken strips
2 oz. shredded lettuce
1/2 cup chopped minced onion
1/2 tbsp. ground cumin
1/4th cup chopped shallots
Cayenne pepper to taste
1 jalapeno pepper or 2 oz. mild green chilies
Cook everything together on medium-low for 15 minutes
Combine everything into 2 tortillas and enjoy!
576 calories (again, may sound high for calorie counters, but not bad for a dinner!)
12g fat, 1g saturated
32g fiber, 6g soluable
Baked Sweet Potato Fries
Sweet potatoes are very very good for you. They're packed with vitamin C, fiber, and tons of antioxidents! They're also are lower in carbs than a regular potatoes. And if you battle with blood-sugar issues, regular potatoes are disastrous, but ironically "sweet" potatoes are much better. The sweetness comes from complex carbohydrates (the good kind) and not simple carbs (the bad kind). Also, they're tossed in extra virgin olive oil which is well known for it's healthy qualities. Remember, extra virgin olive oil is the good oil! This is great, healthy alternative to french fries and they are so good!If you're ignoring this post because you don't like the sweet potatoes on the Thanksgiving table, then think again. These are totally different. And kids love them. My son eats these several times a month. Give it a shot!
- One serving is 3 weight watchers points
- These fit into phase 2 of the South Beach Diet
- A serving has 147 calories, 5 g of fat, and 4 grams of fiber.
2 medium-sized sweet potatoes unpeeled
2 Tbls extra virgin olive oil
About 4 tsp Anything Goes spice rub (from Fresh Market).
This spice rub contains sea salt, paprika, sugar, cumin, fennel, brown sugar, coriander, mint, red chili flakes, cinnamon, cloves, and cayenne. So, if you don’t want to buy it, just mix together any of the above spices that you already have in your pantry!
Preheat oven to 425 degrees. Spray a cookie sheet lightly with cooking spray. I use a Pampered Chef Stone and actually stick it in the oven as its pre-heating to make the fries crispier. Slice your sweet potatoes into french fry shape and size, about 1/4". I’m anal about mine being uniformly cut so I use my Nicer Dicer. It's important that all of the pieces are evenly sized to ensure even cooking. When you're ready you'll have something that looks like a pile of carrots and you can trick your kids. Muah ha ha ha ha! Put the sweet potatoes in a bowl and drizzle the olive oil over them & toss. Then sprinkle on all of the herbs and spices and continue to toss until well coated. Place the fries on the baking sheet, close together but not touching. Place cookie sheet in pre-heated oven and set the timer for 15 minutes. Don't open the oven door, not even for a peak! After 15 minutes, flip the fries using a long spatula. Cook for another 15-20 minutes until golden brown (keep an eye on them!). Take them out of the oven and serve immediately. (Makes 4 servings)
Hawaiian Teriyaki Burgers
1 ½ lb lean ground beef
½ c red onion, finely chopped
4 slices turkey bacon
1 egg slightly beaten
½ c bread crumbs
¾ tsp garlic, minced
¼ tsp ground black pepper
¾ tsp Anything Goes spice rub (from Fresh Market)
2 tbsp spicy brown mustard
4 tbsp Truly Hawaiian Teriyaki Sauce (from Fresh Market)
¼ c vegetable oil, for brushing the grill rack
6 whole wheat hamburger buns
6 pineapple rings
3 tbsp fresh cilantro, chopped
Make patties by combining the ground beef, onion, turkey bacon, egg, bread crumbs, garlic, pepper, spice rub, mustard, and teriyaki sauce in a large bowl. Handling meat as little as possible to avoid compacting it, mix well. Divide mixture into 6-8 patties, slightly larger than bun size.
When grill is ready, brush grill rack with vegetable oil. Place patties on rack, cover, and cook on low, turning until done, about 7 minutes on each side. Grill pineapple rings after turning burgers, about 2-3 minutes each side. During the last few minutes of cooking, place buns, cut side down, on outer edges of rack to toast lightly.
To assemble burgers, on each roll bottom, place burger and a grilled pineapple ring. Brush bun tops with teriyaki sauce, sprinkle with ½ tbsp of cilantro and serve.
Need a side? Toss a salad with lettuce and veggies of your choice and Fresh Market’s Smith & Wollensky Tomato-Basil Ranch Dressing and VOILA! You got a dinner!
There's no need to eliminate chocolate
—or any desserts
—from your list of favorite food groups in order to get bikini-ready! Try this chocolate brownie/torte I got from self.com.
I'm making it tonight to have while I watch the Bachelorette Premiere with girlfriends. We may even get crazy and add a half scoop of low fat ice cream and glass of red wine on the side! ENJOY!
- Vegetable oil cooking spray
- 1/3 cup cocoa powder, plus 1 tsp for dusting
- 1 cup prunes, pitted and chopped
- 1/2 cup hot coffee
- 1/3 cup whole-wheat flour
- 2 tablespoons all-purpose flour
- 3/4 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/8 teaspoon salt
- 1/2 cup light-brown sugar
- 1/4 cup applesauce
- 1 egg white
- 2 teaspoons vanilla extract
- 1/2 teaspoon unflavored gelatin
- 1/2 cup nonfat sour cream
- 1/4 cup confectioners' sugar
- Heat oven to 350˚. Coat a 9" square cake pan with cooking spray. Dust with 1 tsp cocoa. Set aside. Combine prunes and coffee in a bowl. Set aside to cool. Combine remaining 1/3 cup cocoa, flours, baking powder, baking soda and salt in a large resealable plastic bag; shake. Add sugar, apple-sauce, egg white and 1 tsp of the vanilla to coffee-prune mixture. Empty bag into bowl; mix. Pour into prepared pan. Bake until a toothpick inserted in center of cake comes out clean, 20 to 25 minutes. Cool completely before removing and slicing. Mix 1 tbsp water, remaining 1 tsp vanilla and gelatin in a small pan. Set aside until gelatin becomes clear, 10 to 15 minutes. Heat over low heat until gelatin melts. Mix gelatin, sour cream and confectioners' sugar in a bowl. Refrigerate until topping is firm, 10 to 15 minutes. Beat until smooth. Add a dollop to each slice.
The skinny 300 calories per serving, 1.4 g fat (0.6 g saturated), 72 g carbs, 6.8 g fiber, 6.3 g protein
Baked Veggie Pizza Squares
I took this to a cookout and was asked by friends to post the recipe. It’s a great snack or serve it with a side of fruit and call it a dinner. It’s not the” healthiest” recipe due to the pizza crust, cheeses, and ranch dressing but it’s loaded with veggies, so does provide some nutrition and is very filling. Everything is okay in moderation and 1-2 squares is definitely enough with this one!
1 tube (13.8 ounces) refrigerated pizza crust
1 package of low-fat or fat free cream cheese
½ cup fat free ranch dressing
½ teaspoon garlic powder
½ teaspoon dried parsley flakes
¼ teaspoon salt
4 green onions, chopped
1 ½ cups coarsely chopped broccoli
1 ½ cups coarsely chopped cauliflower
1 medium carrot, finely chopped
1 celery rib, finely chopped
½ cup green pepper
1 ¼ cup reduced fat Jack cheese
1 ¼ cups shredded part-skim reduced fat mozzarella cheese
½ cup shredded reduced fat Parmesan cheese
1. Press Pizza dough into greased 15-in x 10-in x 1-in baking pan (I used a square stone). Bake at 400 degrees for 6 minutes. Cool for 5-10 minutes.
2. Meanwhile, in a small mixing bowl, beat the cream cheese, salad dressing, garlic powder, parsley and salt until blended.
3. Spread over the crust. Top with onions, broccoli, cauliflower, carrot, celery, and green pepper. Sprinkle with cheeses. Bake for 10-15 minutes or until cheese is melted. Cut into squares.
I value sitting down to a homecooked family meal whenever possible. It saves money, saves calories, and facilitates family bonding and relaxation. It's not easy,however, on nights like tonight when I teach boot camp intil 6:30. Here is the quick dinner I prepared mostly in advance during my son's nap!
-Skinless, boneless, marinated chicken breasts on the grill
-Mixed Salad (romaine lettuce, carrots, bell peppers, red onion, & cucumber with Fresh Market's Smith & Wollensky Tomato Basil Ranch Dressing)
-Ready to Serve 60 Second Brown Rice
3 tbsp. low sodium soy sauce
1/2 c. water
1 tbsp. honey
1 green onion, chopped
1 tsp. lime juice
1 tbsp. white wine or sherry
Mix all marinade ingredients in ziplock bag. Add boneless chicken breasts, toss lightly, and refrigerate for 2-6 hours. Remove meat from marinade and cook on heated grill.
So, I know "chili weather" is pretty much over but I wanted to make it one last time while it's still chilly outside = ) Here is a healthy and EASY recipe for white chicken chili lovers and crockpot fanatics like me! I especially like it because it has zucchini and you can add a chopped red pepper or tomatoes for more veggies. ENJOY!CROCKPOT WHITE CHICKEN CHILIIngredients:4 cups low-sodium chicken broth
1 pound skinless boneless chicken breasts, cut into 1-inch pieces
2 cans (15-ounce size) great Northern beans, rinsed and drained
2 medium zucchini, diced
2 onions, chopped
1 tablespoon ground cumin
2 cloves garlic, minced
1 teaspoon chili powder
1 cup frozen corn kernels
1/2 cup fat-free sour cream
1/2 teaspoon salt
Freshly ground pepper, to taste
Mix the broth, chicken, beans, zucchini, onions, cumin, garlic, and chili powder in a slow cooker. Cover and cook on High until the chicken is cooked through, about 3 1/2 hours.
Stir in the corn and sour cream; cook until heated through, about 5 minutes longer. Season with the salt and pepper and serve.
Per serving: 193 Cal, 3 g Fat, 1 g Sat Fat, 34 mg Chol, 264 mg Sod, 19 g Carb, 6 g Fib, 21 g Prot, 64 mg Calc.
This recipe makes 8 servings