Thursday, January 19, 2012

Mexican Style Chicken Roll Ups

Slightly modified Hungry Girl's cooking show....

1 can (9.5 - 10oz) 98% fat free white chicken breast (in water)
1/2 cup salsa
8 small corn tortillas (6-inch)
1/3 cup 2% shredded cheddar cheese
1/4tsp taco seasoning mix

Preheat oven to 375. Drain canned chicken and flake it into a bowl. Stir in salsa and put in the refrigerator for about 15 minutes. Drain any excess fluid. Stir in cheese and taco seasoning.

Place tortillas in between 2 wet paper towel and microwave for 1 minute.

Cover each tortilla with a few Tablespoons of the chicken mixture. Roll each one up (hold in place with a toothpick). Put seam side down onto a baking sheet sprayed with cooking spray. Repeat with remaining tortillas.

Bake in the oven until crispy. (about 15 minutes). Don't panic if the tortillas crack.. they are still yummy!

Allow to cool for a few minutes, remove toothpicks and serve with salsa. (You can also add light sour cream for 1DOT per 30gram serving.... I can't get myself to serve fat-free just yet..)

Serving size: 2 roll ups
DOTS: 5 (add additional points for sour cream)

Monday, January 16, 2012

Butternut fries

Modified from Weight Watchers recipe.... Burger simple 4oz. 93% lean beef patty, 1 slice of 2% cheese on a whole wheat bun, with all the toppings! (Burger: DOTS=8, 1 of which is from Miracle Whip)

1lb Butternut squash, peeled and seeded
cooking spray
cayenne pepper powder

1. Preheat oven to 450 degrees.
2. Cut squash into strips (Think french fries). I used my Pampered Chef crinkle cutter to make them pretty.
3. Spray baking sheet. Spread squash evenly on sheet. Spray squash with cooking spray and sprinkle with salt and cayenne pepper.
4. Bake about 8 minutes. Turn the fries over and bake another 8-10 minutes.

Servings: 4

*Don't like cayenne pepper? Try your own seasonings!

Sunday, January 15, 2012

Enormous Breakfast Wrap To Go

The exact contents change every time, due to changing up the veggies, but this one weighed in at 12.1 oz...yep 3/4lb!!

1 whole egg
3 egg whites
2oz diced ham (or any other meat that costs 2 DOTS)
1 oz shredded 2% cheddar cheese
1/4 cup mushrooms, sliced
1/4 cup tomatoes, diced
2 scallions, chopped
1/8cup red bell pepper, diced
1 large low carb, high fiber wheat tortilla (should have a DOT value of 2)
cooking spray

Spray skillet with cooking spray. In a bowl, scramble together eggs, add meat, cheese and veggies. Pour into skillet and scramble until done. Pour contents of skillet out onto a triple layer paper towel to absorb the moisture.

When egg mixture is cooled down, place in the tortilla and wrap in plastic wrap. When ready to eat, heat and enjoy!

**If you are going to eat this immediately, pour the egg mixture directly from the skillet onto the tortilla. I'd heat the tortilla first in the microwave too!

Serving: 1

**Play around with your own meat/veggie combos. If this is too big, simply pare it down to one whole egg, less cheese, less meat and a smaller tortilla.

Tuna/Red Pepper Salad

Modified from a Weight Watchers recipe.. I can't bring myself to take Jason down to completely fat free goodies!

12oz canned tuna (in water), drained
1/4 cup Miracle Whip
1 Tbsp light sour cream
1/4 cup roasted red peppers (in water), chopped
1 tsp. dried dill

Mix together all ingredients. Chill for at least 2 hours and serve.

Servings: 4 (approx 1/2 cup each or 3.6oz)
DOTS: 3.5

Eggplant Bruschetta

From the Biggest Loser cookbook...

1 eggplant (approx. 1lb in weight), peeled and cut into 1" pieces
3 plum tomatoes, seeded and diced
1 green onion (scallion), chopped
1 clove garlic, minced
2 Tbsp fresh basil leaves, chopped
olive oil cooking spray
garlic powder
salt and pepper, to taste

Preheat oven to 400 degrees. Spray a baking sheet with olive oil cooking spray. Place eggplant cubes on the sheet, being sure the pieces do not touch. Lightly spray with olive oil. Place in oven about 10 minutes.

While eggplant is cooking, mix together tomatoes, garlic, basil and onions. When timer goes off, turn over eggplant cubes and bake for another 7-10 minutes.

When eggplant is done, dump it in the bowl with the tomato mixture. Stir well. Serve immediately.

DOTS: Conflicting information.. based on the fact that everything in this is a freebie, I'd say ZERO dots. However, upon entering it in the Recipebuilder at, it says 1 point. You decide!

Servings: 4

Plain Jane pancakes

Jason likes those blueberry pancakes, but personally, I'm not a fan of the berries popping in my mouth! I set out on a mission to find a good pancake mix and then cut the recipe down to a single serving batch.

1/2c. Heart Smart Bisquick baking mix
1/3c. skim milk
1Tbsp egg substitute.

Mix together and pour onto a prepared, preheated griddle or skillet. (Personally, I spray mine with a little bit of I Can't Believe It's Not Butter Spray.)

Cook until golden brown and set. Eat immediately, or place in a 200 degree preheated oven to keep warm.

DOTS: 7 (without syrup)

**We use Log Cabin sugar free syrup. It's 1 DOT for up to 1/4cup.

Saturday, January 14, 2012

Lightened Up Baked Potato Soup

Monday, January 9, 2012

Meat Cake

Yes, I have always called it meat LOAF, but Jason swears it's meat CAKE... all tastes yummy to me!

2lbs 93% lean ground beef
2 whole eggs
1 cup water
1 box Stovetop Stuffing (I use chicken flavor.)

Preheat oven to 375. Combine all the above ingredients. Form into 2 equal size loaves. Bake 45 minutes.

Makes 10 servings (approximately 4.25oz each)


Wednesday, January 4, 2012

Shrimp Gumbo in the Crockpot

2 -1/2 Tbsp unsalted butter
3 Tbsp flour
1 can (14-1/2 oz) diced tomatoes with celery, onions, and green peppers
1 cup chicken broth
1 package (10oz) frozen sliced okra
3/4 tsp thyme, dried
1-1/2lbs large shrimp, peeled and deveined (if using frozen, thaw first)

In a saucepan, melt better over medium high heat. Add flour and stir constantly until the mixture turns a red-brown color (About 4 minutes)

Pour butter mixture into crockpot and add tomatoes, chicken broth, okra and thyme. Cook on low 6-8 or on high 3-4 hours.

About 30 minutes before cooking time is up, switch slow cooker to high heat and add shimp. Stir well and replace lid.

Serving size: Approx. 1-1/2 cups
DOTS: 7 per serving

Tuesday, January 3, 2012

Rueben Sandwich - low cal style

2 slices thin sliced Rye Bread (should be 3 DOTS for 2 slices)
1 Tbsp Kraft Free Thousand Island Dressing
1 oz. Jarlsberg Lite swiss cheese (from Walmart deli counter)
1/2 cup sauerkraut
2oz Carl Budding corned beef lunch meat
ICBINB spray

Heat sandwich press. Spread both slices of bread with dressing (1-1/2tsp on each slice). On the bottom slice(dressing side up), place the corned beef. Top with sauerkraut and swiss cheese. Place second slice of bread (dressing side down) on top. Spray the outsides of the bread with ICBINB spray (Just need a light coating, I used 5 sprays on each side). Place in sandwich press and grill until dark golden brown.


*If you cannot find the Jarlsberg Lite, look for another cheese that is 1 DOT per ounce.

Monday, January 2, 2012

Veggie Soup - WW Style

Modified from WW Garden Soup recipe.

4 cups fat free chicken broth
1/2 cup diced carrots
1/2 cup diced red pepper
1/4 cup diced onion
2 cloves of garlic, minced
3/4 cup kale, chopped in small pieces
1/2 cup spinach (I used frozen)
1Tbsp tomato paste
1/2 tsp dried basil
1/4 tsp oregano
1/2 cup zucchini , diced

Spray saucepan with cooking spray. Saute carrots, peppers, onion and garlic until onion is transparent. Add chicken broth, kale, spinach, tomato paste, basil and oregano. Bring to a boil, cover and then turn down to simmer 20 minutes. Add zucchini and cook an additional 4 minutes.

DOTS: ZERO! (Enjoy!)

**Using the same base, you can change up the veggies! You can also substitute veggie or beef broth for the chicken broth.. just make sure it's fat free.

Sunday, January 1, 2012

Blueberry pancakes

Thanks Biggest Loser for this morning's breakfast recipe!

1/2 cup whole wheat oat flour
1/2 cup low fat buttermilk
1 large egg white
1/4 tsp salt
1/4tsp vanilla extract
1/2tsp baking soda
1/2 cup blueberries (if you use frozen, do NOT thaw them out)
Sugar free, fat free syrup (OPTIONAL)

Mix together everything except blueberries. When thoroughly blended, gently stir in blueberries. Allow mixture to sit for 10 minutes. Pour onto hot griddle. (1/8c each..Think silver dollar pancakes!) Cook until golden brown, then flip. When other side is golden brown, remove and eat.

If you need to keep them warm, preheat the oven to 200 degrees before you start. Add pancakes to a baking sheet in the oven as they are finished.

Makes 2 servings.

DOTS: 3 (without syrup)

Please check your syrup. Log cabin sugar free is only 1 DOT for 1/4 cup... others came in at 2.

Tomato/Green bean salad

1 cup fresh green beans (trim the ends)
1/2 cup cherry tomatoes (cut in half width wise)
1 Tbsp fresh basil (cut into strips) [In a pinch, you can use 1 tsp dried basil]
1/2 tsp garlic (minced)
Cooking Spray
Salt and Pepper to taste

Preheat oven to 450. Place green beans on a baking sheet and lightly spray with cooking spray. Put in oven for about 15 minutes. While green beans are baking, mix tomatoes, basil, garlic, salt and pepper together. When green beans are finished, mix them into the tomato mixture.

Makes 1 serving
Dot: 1