Ingredients
1 pound grilled chicken
1 cup grapes, sliced
2 TBSP light mayo
1/4 cup walnuts
Directions
Mix all ingredients and serve with on lettuce or bread.
Number of Servings: 4
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 227.2
Total Fat: 9.0 g
Cholesterol: 68.4 mg
Sodium: 134.4 mg
Total Carbs: 8.8 g
Dietary Fiber: 0.9 g
Protein: 27.6 g
Sunday, January 24, 2010
Easy Slow Cooker Beef and Mushrooms
Ingredients
1 pound lean beef stew meat
1 can low-fat cream of mushroom soup
1/2 cup water
1 packet dry onion soup mix
8 oz fresh mushrooms (whole or sliced, your preference)
Directions
Brown meat in skillet over med-high heat. You can skip this step to save time and the recipe will still be great. I just think it gives the meat more flavor and helps it hold together better. Place meat in 4 quart crock pot. Place mushrooms on top of beef. Combine soup, water and soup mix and pour over mushrooms and beef. Cook on low for 6-8 hours or high for 3-4 hours.
Tastes great over brown rice or hot cooked noodles (neither are included in calorie count).
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 214.0
Total Fat: 6.0 g
Cholesterol: 71.2 mg
Sodium: 976.1 mg
Total Carbs: 12.4 g
Dietary Fiber: 1.7 g
Protein: 26.9 g
1 pound lean beef stew meat
1 can low-fat cream of mushroom soup
1/2 cup water
1 packet dry onion soup mix
8 oz fresh mushrooms (whole or sliced, your preference)
Directions
Brown meat in skillet over med-high heat. You can skip this step to save time and the recipe will still be great. I just think it gives the meat more flavor and helps it hold together better. Place meat in 4 quart crock pot. Place mushrooms on top of beef. Combine soup, water and soup mix and pour over mushrooms and beef. Cook on low for 6-8 hours or high for 3-4 hours.
Tastes great over brown rice or hot cooked noodles (neither are included in calorie count).
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 214.0
Total Fat: 6.0 g
Cholesterol: 71.2 mg
Sodium: 976.1 mg
Total Carbs: 12.4 g
Dietary Fiber: 1.7 g
Protein: 26.9 g
Diet Coke Sloppy Joes
Ingredients
16 oz. 96% ground beef
1 cup diet coke
2/3 cup heinz one carb reduced sugar ketchup
1 tbsp worcestershire sauce
2 tbsp white vinegar
2 tsp dry mustard
Directions
Brown ground beef in skillet. Drain beef and add back to skillet. Add remaining ingredients and stir well. Cook on low for 30 minutes uncovered so sauce can thicken. You can also add onions or green peppers if you'd like.
Number of Servings: 4
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 152.5
Total Fat: 4.5 g
Cholesterol: 65.0 mg
Sodium: 596.7 mg
Total Carbs: 2.5 g
Dietary Fiber: 0.0 g
Protein: 23.0 g
16 oz. 96% ground beef
1 cup diet coke
2/3 cup heinz one carb reduced sugar ketchup
1 tbsp worcestershire sauce
2 tbsp white vinegar
2 tsp dry mustard
Directions
Brown ground beef in skillet. Drain beef and add back to skillet. Add remaining ingredients and stir well. Cook on low for 30 minutes uncovered so sauce can thicken. You can also add onions or green peppers if you'd like.
Number of Servings: 4
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 152.5
Total Fat: 4.5 g
Cholesterol: 65.0 mg
Sodium: 596.7 mg
Total Carbs: 2.5 g
Dietary Fiber: 0.0 g
Protein: 23.0 g
Mexican Chicken Breasts
Ingredients
1 pkg taco seasoning
4 (4oz) chicken breasts
1 cup salsa
1/4 cup non-fat sour cream
Directions
Put chicken & taco seasonig in plastic bag, shake and coat well. Place in sprayed casserole dish and bake 30 minutes in a 375 degree oven. Top with salsa about 5 minutes before done. then top with sour cream.
Makes 4 servings
Number of Servings: 4
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 119.3
Total Fat: 7.6 g
Cholesterol: 33.9 mg
Sodium: 317.4 mg
Total Carbs: 6.6 g
Dietary Fiber: 1.0 g
Protein: 6.7 g
1 pkg taco seasoning
4 (4oz) chicken breasts
1 cup salsa
1/4 cup non-fat sour cream
Directions
Put chicken & taco seasonig in plastic bag, shake and coat well. Place in sprayed casserole dish and bake 30 minutes in a 375 degree oven. Top with salsa about 5 minutes before done. then top with sour cream.
Makes 4 servings
Number of Servings: 4
Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 119.3
Total Fat: 7.6 g
Cholesterol: 33.9 mg
Sodium: 317.4 mg
Total Carbs: 6.6 g
Dietary Fiber: 1.0 g
Protein: 6.7 g
Turkey Bean Enchilada
SERVINGS: 4
INGREDIENTS
6 medium scallions, white and green parts chopped
2 cups cooked skinless, white turkey meat, cubed
15 oz canned pinto beans, drained and rinsed
1 cup canned enchilada sauce or taco sauce, divided
4 medium-sized fat-free or low-carb tortillas
½ cup shredded reduced fat Mexican cheese
DIRECTIONS
Preheat oven to 350 degrees.
Combine scallions, turkey, beans, and ½ cup enchilada or taco sauce.
Fill each tortilla with ¼ of turkey-bean mixture. Fold in sides, top and bottom of tortilla to completely enclose filling.
Place tortillas seam side down in a 9x13 inch baking dish.
Pour remaining ½ cup of sauce over top of enchiladas and top with cheese.
Cover pan and bake until heated through and cheese is hot and bubbly (about 20 minutes)
NUTRITIONAL ANALYSIS PER SERVING (1 ENCHILADA)
Calories: 175
Fat: 3 grams
Protein: 14 grams
Carbohydrate: 19 grams
Cholesterol: 27 mg
Sodium: 815 mg
Sugar: 3 grams
INGREDIENTS
6 medium scallions, white and green parts chopped
2 cups cooked skinless, white turkey meat, cubed
15 oz canned pinto beans, drained and rinsed
1 cup canned enchilada sauce or taco sauce, divided
4 medium-sized fat-free or low-carb tortillas
½ cup shredded reduced fat Mexican cheese
DIRECTIONS
Preheat oven to 350 degrees.
Combine scallions, turkey, beans, and ½ cup enchilada or taco sauce.
Fill each tortilla with ¼ of turkey-bean mixture. Fold in sides, top and bottom of tortilla to completely enclose filling.
Place tortillas seam side down in a 9x13 inch baking dish.
Pour remaining ½ cup of sauce over top of enchiladas and top with cheese.
Cover pan and bake until heated through and cheese is hot and bubbly (about 20 minutes)
NUTRITIONAL ANALYSIS PER SERVING (1 ENCHILADA)
Calories: 175
Fat: 3 grams
Protein: 14 grams
Carbohydrate: 19 grams
Cholesterol: 27 mg
Sodium: 815 mg
Sugar: 3 grams
Stuffed Cabbage Rolls
SERVINGS: 6
INGREDIENTS
1 pound 93% lean ground turkey
1 head of cabbage
1 serving Minute Rice
2 teaspoons garlic powder
1 teaspoon onion powder
2 teaspoons Oregano or Italian seasoning
2 cups tomato sauce
DIRECTIONS
Preheat oven to 350 degrees
Wash and blanch cabbage to make leaves pliable
Prepare rice as directed
Brown turkey in skillet over medium heat. Drain excess grease. Add the powders and seasonings
Combine rice and meat, mixing well
Place ½ cup of mixture into center of 1 cabbage leaf. Rollup, sealing both ends as you roll
Place cabbage rolls in baking dish side by side
Top the cabbage rolls off with the tomato sauce, letting it spill over to the bottom of the dish
Bake for 35 to 45 minutes. Let stand for 5 to 10 minutes.
NUTRITIONAL ANALYSIS PER SERVING (1 roll)
Calories: 174
Fat: 5.5 grams
Protein: 15 grams
Carbohydrate: 16 grams
Cholesterol: 54 mg
Sodium: 560 mg
Sugar: 6 grams
INGREDIENTS
1 pound 93% lean ground turkey
1 head of cabbage
1 serving Minute Rice
2 teaspoons garlic powder
1 teaspoon onion powder
2 teaspoons Oregano or Italian seasoning
2 cups tomato sauce
DIRECTIONS
Preheat oven to 350 degrees
Wash and blanch cabbage to make leaves pliable
Prepare rice as directed
Brown turkey in skillet over medium heat. Drain excess grease. Add the powders and seasonings
Combine rice and meat, mixing well
Place ½ cup of mixture into center of 1 cabbage leaf. Rollup, sealing both ends as you roll
Place cabbage rolls in baking dish side by side
Top the cabbage rolls off with the tomato sauce, letting it spill over to the bottom of the dish
Bake for 35 to 45 minutes. Let stand for 5 to 10 minutes.
NUTRITIONAL ANALYSIS PER SERVING (1 roll)
Calories: 174
Fat: 5.5 grams
Protein: 15 grams
Carbohydrate: 16 grams
Cholesterol: 54 mg
Sodium: 560 mg
Sugar: 6 grams
BBQ Breakfast Chicken Burritos
Ingredients
4 ounces of chicken breast (i use boiled chicken breast with the bone)
1 tbsp Kraft barbeque sauce
4 egg whites
2 La Banderita Low Carb Low Fat Tortillas
1 tsp garlic powder
1 tsp cumin powderDash of Mortons lite salt or regular salt
1/2 oz of Kraft 2% sharp cheddar cheese
Directions
First, i cook the egg whites in pam spray and add the cumin, garlic powder, and lite salt as they cook. While that is cooking, i heat up 4 oz of precooked chicken breasts and start heating up the low carb tortillas. Next place half of the chicken breast in one tortilla and add 1/2 cheese, 1/2 bbq sauce, and you could add hot sauce as well. Finally add the egg whites on top of this (helps melt the cheese and wrap into a burrito. You can try to add diced tomatoes, onions, and cilantro to them if you would like. I will try this next time for a Southwestern style. Serves 2.Number of Servings: 2
Nutritional Info
Servings Per Recipe: 2
Amount Per Serving
Calories: 218.3
Total Fat: 4.5 g
Cholesterol: 37.9 mg
Sodium: 480.0 mg
Total Carbs: 15.7 g
Dietary Fiber: 6.3 g
Protein: 26.3 g
4 ounces of chicken breast (i use boiled chicken breast with the bone)
1 tbsp Kraft barbeque sauce
4 egg whites
2 La Banderita Low Carb Low Fat Tortillas
1 tsp garlic powder
1 tsp cumin powderDash of Mortons lite salt or regular salt
1/2 oz of Kraft 2% sharp cheddar cheese
Directions
First, i cook the egg whites in pam spray and add the cumin, garlic powder, and lite salt as they cook. While that is cooking, i heat up 4 oz of precooked chicken breasts and start heating up the low carb tortillas. Next place half of the chicken breast in one tortilla and add 1/2 cheese, 1/2 bbq sauce, and you could add hot sauce as well. Finally add the egg whites on top of this (helps melt the cheese and wrap into a burrito. You can try to add diced tomatoes, onions, and cilantro to them if you would like. I will try this next time for a Southwestern style. Serves 2.Number of Servings: 2
Nutritional Info
Servings Per Recipe: 2
Amount Per Serving
Calories: 218.3
Total Fat: 4.5 g
Cholesterol: 37.9 mg
Sodium: 480.0 mg
Total Carbs: 15.7 g
Dietary Fiber: 6.3 g
Protein: 26.3 g
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