I'm just going to post these recipes all in one post if that is okay. I used these meals in the past two weeks. I rate recipes 1 to 5 with 5 as the best. Anything a 3 or less I do not make a second item.
ITALIAN CHICKEN AND PENNE – Rated 4 out of 5
8 ounces uncooked penne or medium tube pasta
1 pound boneless skinless chicken breasts, cut into ½-inch pieces
1 small green pepper, julienne
½ cup chopped onion
1 garlic clove, minced
1 tablespoon olive or canola oil
1 cup sliced fresh mushrooms
1 cup halved cherry or grape tomatoes
1 can (8 ounces) pizza sauce **
½ teaspoon Italian seasoning
½ cup shredded reduced-fat mozzarella cheese
Cook pasta according to package directions; drain. In a nonstick skillet or wok, stir-fry the chicken, pepper, onion and garlic in oil until chicken is no longer pink. Add the pasta, mushrooms, tomatoes, sauce and seasoning; heat through. Remove from heat. Sprinkle with cheese; let stand until melted.
Yield: 6 servings.
Nutritional Analysis: One serving (1-1/3 cups) equals 288 calories, 5 g fat (1 g saturated fat), 47 mg cholesterol, 96 mg sodium, 36 g carbohydrate, 3 g fiber, 26 g protein.
Diabetic Exchange: 3 very lean meat, 2 starches, 1 vegetable and ½ fat.
Don’t remember where I found this recipe so can’t give credit to anyone.
*I have divided storage containers so put the extra servings of the chicken dish in the small side of the container and a little bit of the cheese in the clean side. Now I can take the container to work, remove the cheese until I heat the chicken dish, and then top it with the cheese to melt. I can dump my salad out of the bag into the larger side of the container so visually I have a colorful, healthy, nicely plated meal.
** I do not remember the name of the pizza sauce I used when this was rated a 4 but the only kind available at the store when I shopped for this meal was Ragu. That brought the flavor down to a 3. I’ll make it again with a different pizza sauce and remember to write down the name of the good sauce!
This recipe is so delicious. When my kids were younger no one in my family liked zucchini (including me) but I wanted to incorporate more veggies into our diet so I tried this recipe. I thought the spices would help as it had garlic in it and I like garlic. WE LOVE THIS RECIPE! All of us ate the zucchini with no problem so this recipe became a staple in the house. I up the spices a little too as I like more spices.
Beef Steaks Provençale – Rated 4
Pre Time: 10 mins
Cooking Time: 8-10 mins
2 lean beef cubed steaks (4.5-5 ounces each)
1 cloves of garlic, minced (I add 3)
½ teaspoon dried basil leaves (I had 1½)
1/4 teaspoon black ground (I add ¾)
1 teaspoon olive oil
2 small zucchini, thinly sliced ( I use 3, get small ones as they have better flavor)
4 cherry tomatoes, halved
1 teaspoon grated Parmesan cheese
1/4 teaspoon salt
Combine garlic, basil and pepper; divide mixture in half. Press half of seasoning mixture evenly into both sides of cubed steaks; set aside. Heat oil and remaining seasoning mixture in large nonstick frying pan over medium heat. Add tomatoes and zucchini; cook 1 minute. Remove vegetables to warm platter and keep warm. Increase heat to medium-high; pan-broil steaks 3 to 4 minutes, turning once. Season steaks with salt. Serve with reserved vegetables sprinkled with cheese.
Each serving: Cal 270, Fat cals 90, Total fat 10g, Sat fat 3.5g, Chol 95mg, Sodium 390mg, Carb 8g, dietary fiber 3g, sugar 3g, Protein 36g, Vit A 20%, Vit C 40%, Calcium 8%, Iron 255 *Percent Daily Values are based on a 2000 calorie diet
PUMPKIN-DATE MUFFINS – Rated 4 out of 5
1 1/2 cups all-purpose flour
1 teaspoon baking soda
¼ teaspoon baking powder
1 ¼ to 2 teaspoons pumpkin pie spice (more spice if no blackstrap molasses)
½ teaspoon salt
1 cup solid-pack canned pumpkin (not pumpkin pie spiced pumpkin)
½ cup skim milk
¼ cup packed light brown sugar
3 tablespoons blackstrap molasses (or full flavor)
2 tablespoons canola oil
2 egg whites
2/3 cup shredded bran cereal (like All-Bran)
1/3 cup chopped dates
3 tablespoons chopped pecans
Preheat oven to 400 degrees. Spray 12-cup muffin pan with nonstick spray. Combine flour, baking soda, baking powder, pie spice and salt in medium bowl. In a large bowl, stir together pumpkin, milk, brown sugar, molasses, oil and egg whites until blended. Stir in cereal, dates and nuts. Add dry ingredients, and stir just until combined. Spoon batter into prepared muffin pan, dividing evenly. Bake in preheated oven 17 to 20 minutes, or until toothpick inserted in the center comes out clean. Remove from pan immediately and cool on rack for 5 minutes; serve warm. (Leftovers can be frozen for up to a month; reheat muffins in a preheated 300-degree oven for 10 minutes, or microwave at full power for 20 to 30 seconds per muffin.) I think they taste better cold.
MAKES 12 SERVINGS.
Each: 155 calories, 28 g carb, 4 g fat, 3 g protein, 3 g fiber, 2.7 mg iron (18% RDA). 3 WW points
LAYERED TACO SALAD – Rated 5 out of 5
1 cup salsa (I used 2/3 hot chunky salsa and 1/3 mild picante)
1 tablespoon lime juice
1 pound lean ground beef**
2 tablespoons reduced-sodium taco seasoning
6 ounces baked tortilla chips (about 60 chips)
12 cups sliced iceberg lettuce
6 plum tomatoes, seeded and chopped
1 can (15 ounces) black beans, rinsed and drained
1-1/2 cups (6 ounces) shredded reduced-fat Mexican cheese blend
1 large sweet yellow or red pepper, thinly sliced
1 medium red onion, thinly sliced
1/3 cup fat-free sour cream
In a small bowl, combine the salsa and lime juice; set aside. In a large nonstick skillet, cook beef over medium heat until no longer pink; drain. Sprinkle with taco seasoning; stir to coat. Remove from heat. Divide tortilla chips among six plates. Layer with the lettuce, tomatoes, beans, cheese, yellow pepper, beef mixture, onion, salsa mixture and sour cream. Serve immediately.
Yield: 6 servings
Nutritional Analysis: One serving equals 443 calories, 12 g fat (5 g saturated fat), 49 mg cholesterol, 1,117 mg sodium, 51 g carbohydrate, 10 g fiber, 32 g protein.
Diabetic exchange: 3 lean meat, 2-1/2 starch, 2 vegetable, ½ fat.
** Can also use turkey or chicken.
Steak Diane 15 min | 5 min prep | Stovetop | Serves 2
2 rib eye steaks (1/2 in) (Get an 8 oz steak and cut off a couple ounces of fat to have 6 ozs of meat--good ribeye melts when you put it in your mouth so worth the little extra to get it from the butcher)
1/8 teaspoon pepper
1/8 teaspoon salt
4 tablespoons butter (divided) (1 Tbsp = 101 calories)
1 1/2 teaspoons green onions, chopped
1/2 teaspoon prepared mustard
1/2 teaspoon lemon juice
3/4 teaspoon Worcestershire sauce
1/2 teaspoon parsley
1/2 teaspoon fresh chives, minced
Sprinkle steaks with salt and pepper.
Heat 2 T butter in skillet, stir in onions and mustard.
Cook for 3 minutes on each side.
Remove to serving platter and keep warm.
To skillet, add lemon juice, Worcestershire sauce, and remaining 2 T butter.
Cook for 2 minutes.
Add parsley and chives.
Pour over steaks.
(My note: it does not need the add’l 2 Tbsp of butter)
Serving Size 1 (21g)
Recipe makes 2 servings The following items or measurements are not included below:
2 rib eye steaks - example an 8 oz cooked steak is about 260 calories
1/4 teaspoon pepper
Calories 105 Calories from Fat 104 (98%) Amount Per Serving %DV Total Fat 11.6g 17% Saturated Fat 7.3g 36% Monounsaturated Fat 3.0g Polyunsaturated Fat 0.4g Trans Fat 0.0g Cholesterol 30mg 10% Sodium 262mg 10% Potassium 32mg 0% Total Carbohydrate 0.9g 0% Dietary Fiber 0.1g 0% Sugars 0.3g Protein 0.2g 0%
The other night I made a side dish that actually had my husband going back for seconds on the veggies! He rarely ever does that, especially since I had squash in the veggie blend. This is a keeper recipe too. Rated 4.
Baked Vegetables - rated 4
1¼ hours | 20 min prep | Oven
1 potato, thick sliced
2 carrots, thick sliced
1/2 head fresh broccoli, cut into florets
2 small zucchini, thick sliced
1 1/2 teaspoons olive oil
1/2 (1 ounce) package dry onion soup mix
Preheat oven to 400 degrees.
Lightly grease a large baking dish.
Combine vegetables in prepared baking dish, and lightly salt.
Brush with olive oil until well coated.
Sprinkle with dry soup mix.
Bake for 30 to 45 minutes, or until vegetables are tender.
Warning: do not substitute olive pil spray for the actual olive oil or you will burn the veggies
Serving Size 1 (576g)
Recipe makes 2 servings
Calories 205 Calories from Fat 40 (19%) Amount Per Serving %DV Total Fat 4.5g 6% Saturated Fat 0.7g 3% Monounsaturated Fat 2.6g Polyunsaturated Fat 0.7g Trans Fat 0.0g Cholesterol 0mg 0% Sodium 655mg 27% Potassium 1340mg 38% Total Carbohydrate 38.5g 12% Dietary Fiber 8.2g 32% Sugars 9.0g Protein 6.7g 13%
Warm Delights Mini - Low Calorie, Low Fat
| 2 min | 1 min prep |
By: soulcandybt - person who submitted recipe to site
Note per soulcandybt: You will not believe how DECEDANT this dessert is for 135 CALORIES! Of my own creation, Sure beats paying AT LEAST $1.50 for a 2 pack at the store! (and just as easy! Not to mention LESS CALORIES!) Please Enjoy! I always use a very small bowl to make it in (one my toddler's plastic bowls), but you could always use a small tupperware, a left over bowl from a store bought "warm delight mini", or maybe a coffee cup (haven't used one of those). Please review and let me know what you think! YUM!
SERVES 1, 1 minute prep
8 g betty crocker whipped cream cheese frosting (1/2 TBL)
7 g nestle toll house milk chocolate chips (1/2 TBL)
22 g pillsbury reduced sugar devil's food cake (approx 3 unpacked TBL)
1 1/2 tablespoons water
If you have a digital scale, use it, if not then just use your measuring spoons.
Put cake mix in a small bowl (I usually don't use any nonstick spray, but you can try it if you want).
Mix water into cake mix.
Microwave on high for 40 seconds.
Top with chocolate chips (they will melt).
Top with small dollops of frosting.
Devour it! (It's only 135 calories and 6 grams of fat).
Serving Size 1 (30g)
Recipe makes 1 servings
The following items or measurements are not included below:
Calories 39 Calories from Fat 15 (39%) Amount Per Serving %DV Total Fat 1.7g 2% Saturated Fat 0.5g 2% Monounsaturated Fat 0.5g Polyunsaturated Fat 0.5g Trans Fat 0.0g Cholesterol 0mg 0% Sodium 16mg 0% Potassium 7mg 0% Total Carbohydrate 6.1g 2% Dietary Fiber 0.0g 0% Sugars 5.7g Protein 0.1g 0%
***My note: I used a coffee mug and it did not fill the cup, only half full.
Below is a recipe my brother sent to me but I like the Mini Delight recipe better. Maybe it is the cream cheese frosting that makes it better. The 5 minute mug cake fills the mug and goes above the rim so big enough for two people.
5 MINUTE CHOCOLATE MUG CAKE
4 tablespoons flour
4 tablespoons sugar
2 tablespoons cocoa
3 tablespoons milk
3 tablespoons oil
3 tablespoons chocolate chips (optional)
A small splash of vanilla extract
1 large coffee mug (MicroSafe)
Add dry ingredients to mug, and mix well. Add the egg and mix thoroughly.
Pour in the milk and oil and mix well..
Add the chocolate chips (if using) and vanilla extract, and mix again.
Put your mug in the microwave and cook for 3 minutes at 1000 watts.
The cake will rise over the top of the mug, but don't be alarmed!
Allow to cool a little, and tip out onto a plate if desired.
EAT ! (this can serve 2 if you want to feel slightly more virtuous).
And why is this the most dangerous cake recipe in the world?
Because now we are all only 5 minutes away from chocolate cake at any time of the day or night!
There is this one too and it sounds great but I have not tried it.
Mini Warm Delights Cake for One
Recipe #364130 | 6 min | 5 min prep
By: Panthur - person who submitted it on line
Microwave cake for one - like those small warm delights in the grocery store. The easiest since it uses cake mix.
SERVES 1 , 1 cake
4 tablespoons cake mix or brownie mix
2 tablespoons water
2 teaspoons caramel sauce (optional)
2 teaspoons fudge (optional)
2 teaspoons peanut butter chips (optional)
2 teaspoons chocolate chips (optional)
Mix water and mix and put topping on top. Place in microwavable dish and microwave for about 30 seconds.
Serving Size 1 (113g)
Recipe makes 1 servings
Calories 241 Calories from Fat 55 (23%) Amount Per Serving %DV Total Fat 6.2g 9% Saturated Fat 0.9g 4% Monounsaturated Fat 2.6g Polyunsaturated Fat 2.3g Trans Fat 0.0g Cholesterol 0mg 0% Sodium 377mg 15% Potassium 66mg 1% Total Carbohydrate 44.2g 14% Dietary Fiber 0.5g 2% Sugars 30.9g Protein 2.5g 5%
Dogs are people-they're just little toddlers all their lives.
| Pounds lost: 14.2