S: Made with love 2011
1: we hope this makes mealtime fun! love, dad & mom | Est. 2011
2: Oatmeal Pancakes 1/4 c. whole wheat flour 1 c. quick cooking oatmeal 1 T sugar 1/2 tsp. baking powder 1/2 tsp. baking soda 1/4 tsp. cinnamon 1/8 tsp. salt 1 T flax seed 1 c. skim milk 1 egg 2 T margarine, melted 1 egg 1/2 tsp. vanilla 1/4 c. chopped walnuts Mix first eight ingredients in medium bowl, stirring with whisk. Combine milk, melted margarine, egg & vanilla in small bowl .Add to flour mixture stirring until smooth, don't worry if there are lumps, this is usual. Heat your grill pan w/Pam. Spoon a small ladle full of mix on to pan then add walnuts to your liking. When top is covered with bubbles, flip until bottom is slightly browned.
3: Egg Free Spiced Pancakes 1 c. whole wheat flour 2 T. brown sugar 2 1/2 tsp. baking powder 1/2 tsp. pumpkin pie spice 1/4 tsp. salt 1 T. flax seed 1 c. skim milk 2 T. canola oil Blueberries | In large bowl combine first six ingredients. In mixing cup add milk & oil. Pour into dry mix until just moistened, remember lumps are normal
4: Cinnamon Apple A.M. Grilled Sandwich | 2 Slices whole grain cinnamon/raisin bread 2 T. low-fat cream cheese cinnamon 4 thinly sliced apples 1 tsp. margarine Spread cream cheese on one side of bread. Top with sliced apples sprinkled with cinnamon. Melt butter in pan. Place second piece of bread on apples. Cook over med heat until browned and warm
5: Veggie Frittata | 4 eggs 1/2 c. chopped broccoli 1/2 c. chopped pepper red or green 1/4 c. shredded low fat cheddar cheese salt & pepper In large bowl combine all ingredients except cheese. Pour into small baking dish sprayed with Pam. Sprinkle cheese over mixture. Bake uncovered 350 degrees for 20-25 minutes .
6: Grilled Chicken Breasts 1 lb. boneless chicken breasts flour to dredge chicken in S & P, ground red pepper 2 T canola oil to grill chicken in Mix flour, S & P , ground red pepper together on plate or pie pan for easy dredging. Heat oil in grill pan. Add chicken to pan, cook over medium-high heat. Let cook until browned, no need to turn frequently. | C | Chicken Dishes
7: Chicken Stir Fry 1 lb. boneless chicken breasts cut into bite size chunks 3 c. veggies: broccoli, pepper, carrot, thinly sliced 1 c. zesty Italian dressing 2 T. honey 1 T. low sodium soy sauce Cook chicken in pan w/Pam over medium/high heat. Add veggies, dressing, honey & soy sauce. Cook until the veggies are tender, approximately 5-10 minutes, unless you like them really soft, then cook longer. Serve over brown rice. You can add more soy sauce if needed
8: Chicken in Foil Packets 1 lb. chicken breasts 4oz. sliced pineapples made w/splenda 1 sliced red pepper BBQ sauce of your choice 2 baked potatoes aluminum foil for making your packets Make large square from foil wide enough to cover & close. Place one piece of chicken in each packet. Add pepper & pineapple on top of chicken. Pour BBQ sauce over all. Wrap packet leaving space enough for the heat to flow through, don't wrap tightly. Bake your potatoes for 15 minutes before baking chicken for another 45 minutes.
9: Mexican Chicken Meatballs 2 eggs 1 can (4 oz.) green chilies 1 c. crushed cornflakes 4 oz. low fat shredded cheddar cheese S & P 1 lb ground chicken In large bowl mix everything but chicken together. Crumble chicken over mixture, mix well. Shape into 1" balls. Place on baking sheet, covered with non stick aluminum foil. Bake at 375 degrees for 12 -15 minutes. Turn occasionally while baking.
10: 3 Reduced Fat Ritz Crackers 2 T. parm. cheese 2 boneless chicken breasts 1 can reduced sodium chicken broth, divided 1/4 c. water 1/2 c. orzo 1 tsp. oil 1/4 pkg of block low fat cream cheese 1 c. frozen mixed veggies, thawed Mix Ritz & 1 T. parm. on small plate, coat chicken on both sides, pressing crumbs to secure. Bring 1 c. broth & water to boil in pan over med/high heat. Add orzo, simmer on med/low heat for 9 min. Meanwhile cook chicken in oil over med. heat. Cook approximately 5-6 minutes on each side. Remove chicken setting on plate, loosely place aluminum foil to keep heat in. Add cream cheese & remaining broth to pan. Bring to boil on med. heat,stirring constantly. Simmer 3 min., sauce will thicken. Add veggies to orzo, simmer 3 minutes, stirring frequently. Spoon orzo onto plate add chicken. Stir parm into cream cheese sauce & mix, pour on chicken. | Creamy Chicken Parmesan
11: Turkey Sloppy Joes 1 T. olive oil 4 carrots, grated S & P 1 garlic clove, minced 3 T. tomato paste 1 lb. ground turkey 2 T. dark brown sugar 1 T. apple cider vinegar 1 can (28 oz) crushed tomatoes 1 T. Worcestershire sauce In large pan heat oil over med. heat, add carrots & garlic until softened, about 5 min. Add tomato paste, stirring constantly for 1 min. Add turkey cook until browned. Add tomatoes, sugar, vinegar, & Worcestershire sauce. Cook until slightly thickened, about 15 min. Serve on sandwich thins.
13: Italian Chicken Pasta Skillet | mom | 1 lb. chicken breasts, cut into bite size pieces 1 pepper, chopped 1 jar spaghetti sauce 2 c. mostaccioli, cooked & drained 1 pkg. light mozzarella cheese parm. cheese Cook & stir chicken in pan with cooking spray on medium heat, 5 min. Add peppers. Cook another 5 minutes. Add sauce and pasta. Cook until heated thoroughly, stirring often. Stir in 1 c. mozzarella cheese, top with remaining on top, cover. Let stand 2 min. until cheese is melted. Sprinkle with parm.
14: Spaghetti Pie 1/2 lb. spaghetti 1 T. margarine 1 egg . 1/4 c. parm. cheese 1 c. low fat cottage cheese 1/2 lb ground meat 1/2 c. chopped pepper 1 clove garlic 1 8 oz. tomato sauce 1 tsp. oregano 4 oz. low fat mozzarella cheese Cook spaghetti for 10-12 min. Drain, return to pan stirring in margarine until melted. Beat egg, stir into spaghetti along with parm. cheese. Spray a 9" pie pan with Pam. Press spaghetti into pie plate. Spread cottage cheese over top. Cook ground meat, pepper & garlic until meat is no longer pink. Stir in tomato sauce & oregano. Heat through. Spread meat mixture over cottage cheese. Sprinkle mozzarella top the meat mixture. Bake uncovered in a 350 degree oven for 20-25 minutes. Makes six servings
15: Pineapple Meat Loves 1 beaten egg 1/2 c. quick cooking oatmeal 1/4 c. chopped red pepper 1/4 tsp. salt 1 lb. lean ground beef 1 8oz. can crushed pineapple ( in it's own juice) drained 2 T. bottled sweet & sour sauce or bbq sauce Mix egg, oats, red pepper & salt together in large bowl. Add beef & pineapple, mixing well. Divide mixture into 6 equal portions. Shape each portion into 4 x 2 inch loaf. Place loaves into pan. Bake uncovered in 350 degree oven for 30 - 35 minutes. Top each loaf with 1 tsp. of sauce.
16: Fresh Green Beans | 1 lb. fresh green beans salt & pepper margarine Place water in pan, enough to cover beans. Bring to boil Add beans, bring back to boil. Drain, add fresh water, once water boils, add beans, sprinkle with salt, cook until tender, about 20 minutes. Check for tenderness, cook more if needed. Add margarine and pepper.
17: Baked Stuffed Potatoes 2 baking potatoes 1/2 c. low fat cottage cheese S & P 2 T. parsley or chives 2 T. parmesan cheese Rinse potatoes, prick with fork. Bake in 400 degree oven for 45 minutes. Remove potatoes from oven cutting potatoes in half length wise. Scoop out potato placing in bowl. Add remaining ingredients, mixing well. Return to potato shell. Place on baking sheet for 15 minutes longer.
18: Low Fat Mac & Cheese 4 oz. cheddar cheese 8 oz. low fat cottage cheese 4 oz. low fat sour cream 1/4 c. parmesan cheese S & P 1/2 box elbow macaroni Bring water to boil, add macaroni, and a sprinkle of salt. Cook macaroni until soft about 12-15 minutes. Mix all cheeses in large bowl. Drain cooked macaroni adding to cheeses until well blended. Sprinkle pepper on top. Bake in 350 degree oven for 30-35 minutes.
19: Light Sweet Potato Casserole | 3 lbs. sweet potatoes, peeled & cubed 1/3 c. skim milk 1 egg 1/2 tsp. salt 2 T. brown sugar 1/2 tsp. vanilla 1/4 tsp. cinnamon Place potatoes in pan cover with water. Bring to boil, reduce heat, cover and cook 25-30 minutes. Drain. In a large bowl beat all the ingredients except cinnamon until smooth. Spray baking pan with Pam and transfer potato mixture. Sprinkle with cinnamon. Bake, uncovered, in a 350 degree oven for 30 minutes.
20: Apple Nut Bars 2 egg whites 2/3 c. sugar 1/2 tsp. vanilla 1/2 c. whole wheat flour 1 tsp. baking powder 2 c. chopped & peeled apples 1/4 c. chopped pecans In a bowl, whisk egg whites, sugar & vanilla for about 1 1/2 minutes. Add flour & baking powder, whisk for 1 minute. Fold in apples & nuts. If you don't want to use nuts no problem. Pour into 8" square baking pan coated w/Pam. Bake at 350 degree oven for 25--30 minutes. Place on wire rack to cool.
21: Brownie Bites | 2 T. margarine 1/3 c. sugar 1/4 c. cold water 1/2 tsp. vanilla 1/2 c. flour 2 T. unsweetened cocoa powder 1/2 tsp. baking powder 2 T. finely chopped nuts ( if desired) 1 tsp. powdered sugar In a small saucepan melt margarine; remove from heat. Stir in sugar, water, & vanilla. Stir in flour, cocoa powder, & baking powder until well mixed. Stir in chopped nuts. Spray the bottom only of an 8x8x2 inch pan with Pam. Pour batter into pan. Bake in 350 degree oven for 20 minutes. Cool thoroughly on wire rack. Cut into 8 bars. Sprinkle with powdered sugar. Only 104 calories & 16 g carbs!
22: Sweet & Spicy Pears | 2 T. brown sugar 1 T. lemon juice 1/2 tsp. vanilla 1/4 tsp. cinnamon 3 medium pears (or peaches) peeled & sliced 1/4 c. low fat vanilla yogurt In pan over medium heat combine sugar, lemon juice, vanilla & cinnamon. Cook until blended and warmed. Add pears (or peaches) until tender. Cover, stirring occasionally. Serve with a dollop of yogurt.
23: Pumpkin Mousse | 3 c. skim milk 2 pkgs. ( 1.5 oz) vanilla sugar free pudding 1 can ( 15 oz.) pumpkin 1 tsp. pumpkin pie spice 1 c. lite cool whip Beat milk & pudding with whisk for 2 minutes. Blend in pumpkin & pumpkin pie spice. Stir in cool whip.
24: 2 c. flour 3 tsp. baking powder 1/2 tsp. salt 1/2 tsp. cinnamon 1/4 tsp. nutmeg 1 c. skim milk 1/4 c. canola oil 1/4 c. honey 1/2 c. raisins In large bowl combine the flour, baking powder, salt, cinnamon & nutmeg. In a small bowl combine the milk, oil & honey. Add to the dry ingredients, stirring until just moistened. Add raisins. Drop by tablespoonfuls onto baking sheet coated with Pam. Bake at 425 degree oven for 8 - 10 minutes. Cool on wire rack. | Yummy Raisin Bites
25: Blueberry Gems | 1 1/2 c. flour 1/4 c. sugar 1 1/2 tsp. baking powder 1/4 tsp. salt 2 egg whites 2/3 c. orange juice 2 T. canola oil 1 tsp. vanilla 1 c. fresh or frozen blueberries In medium bowl mix flour, sugar, baking powder, & salt. In small bowl beat egg whites, orange juice, oil & vanilla. Add to dry ingredients. Stir until just moistened. Fold in blueberries. Spray muffin tins with Pam. Fill half full. Bake in 400 degree oven for 20 minutes. low carbs!