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BUZYGRAMMA's Photo BUZYGRAMMA Posts: 26
2/23/12 3:25 P

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This sounds so good. I will have to try.

 current weight: 321.8 
 
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JUST_KAREN's Photo JUST_KAREN Posts: 4,958
1/26/11 3:58 P

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Chicken Salad with Broccoli Dressing

Ingredients:


2 cups diced cooked chicken
3 cups cooled cooked rice
1 cup finely chopped celery
2 Tbsp. pimento
1 cup crushed pineapple, drained
1/4 cup green pepper, chopped
Dressing:
1 cup fresh broccoli flowerets, cooked (can use frozen)
1/4 cup safflower oil
1/4 cup wine vinegar
1/4 tsp. salt
1/8 tsp. cumin
1/8 tsp. dillweed
1/8 tsp. pepper
Directions:


Combine first 6 ingredients in bowl and set aside. In blender, combine broccoli, oil, vinegar, salt, dillweed, cumin, and pepper. Blend until smooth. Pour over chicken mixture. Toss lightly to coat. Chill. Serve on salad greens and garnish with tomato wedges or cherry tomatoes, if desired. Makes 6 servings.



´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/31/10 12:21 P

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Almond Encrusted Chicken Breast

Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Serves: 1
Average Rating: 3.5/5
No Description
Ingredients
1 5 oz. boneless, skinless chicken breast
1 tbsp cornstarch
1/4 C liquid egg substitute
1 tbsp finely chopped almonds
Directions
1. Sprinkle each side of chicken breast with cornstarch. Dip breast into egg substitute to coat and then sprinkle with almonds. Coat small nonstick skillet with cooking spray and heat over medium heat. Saute chicken 5 minutes on each side or until coked through. Slice breast diagonally and place on top of Spinach Salad.

´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/31/10 12:00 P

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Peanut Butter And Yogurt Smoothie

Prep Time: 5 minsCook Time: 0 minsServes: 1Average

Natural peanut butter lends a somewhat coarse texture to this hearty breakfast drink. If you prefer a smoother smoothie, a trans-free blend of regular peanut butter will do the trick.

Ingredients:
1/2 cup fat-free milk 1/2 cup fat-free plain yogurt 2 tablespoons creamy natural unsalted peanut butter 1/4 very ripe banana 1 tablespoon honey 4 ice cubes

Directions:
1.Combine the milk, yogurt, peanut butter, banana, honey, and ice cubes in a blender. Process until smooth. Pour into a tall glass and serve.



´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/17/10 10:11 A

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Baked Apple Dessert

Try this sweet treat for a delicious dessert that is low in calories but big on taste.

Ingredients:
½ tsp ground cinnamon
2 Tbsp raisins
½ cup diet black cherry soda
2 small fresh apples

Instructions:
Remove core from apples and place in baking dish. Place ¼ tsp cinnamon and one Tbsp raisins in each apple. Pour the Diet Cola over the apples in the pan. Bake at 350 degrees for about 30 minutes, until the apples are tender. Take out of the oven and let cool until desired temperature is reached. Dig in!

Nutrition Facts
(Per Serving):
Serves 2
Calories: 110
Total Fat: 0g
Saturated Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 10mg
Total Carbohydrates: 30g
Fiber: 4.5g
Protein: 1g



´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/16/10 10:01 A

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emoticon
Velvet Pound Cake
Serves: 12
Prep Time: 20 Minutes
Total Time 1 Hour 20 Minutes Velvet Pound Cake

INGREDIENTS
¾ cup butter
3 ounces cream cheese
½ teaspoon salt
¾ cup SPLENDA® Brown Sugar Blend
1¾ cups unbleached all-purpose flour
1 teaspoon baking powder
5 eggs
2 teaspoons vanilla extract
1 teaspoon almond extract
DIRECTIONS
1.Preheat oven to 350 degrees F. Grease a 9X5 loaf pan. Set aside.
2.Beat together the butter and cream cheese with an electric mixer until light and fluffy.
3.Add the salt, SPLENDA® Brown Sugar Blend, flour and baking powder, mix to combine, the batter will be stiff.
4.Add the extracts followed by one egg. Continue adding the eggs one at a time beating for at least 1 minute in between each addition. The batter should be light and fluffy.
5.Spoon the batter into the prepared loaf pan.
6.Bake for 55-60 minutes or until a toothpick inserted in the center comes out clean.
7.Remove cake from the oven, after 5 minutes turn out of pan and allow to cool on a wire rack.
Nutrition info (per serving)
Calories 290 | Calories from Fat 150 | Fat 16g (Saturated 9g) | Cholesterol 125mg | Sodium 280mg | Carbohydrates 27g | Fiber 1g | Sugars 13g | Protein 5g

NOTE

© McNeil Nutritionals, LLC 2009

´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/16/10 9:34 A

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Peppermint-Mocha Delight

Serves: 4
Prep Time: 10 minutes

INGREDIENTS
2 cups fat-free milk
2 Tbsp. SPLENDA No Calorie Sweetener, Granulated
½ tsp. peppermint extract
½ square BAKER’S Unsweetened Chocolate, finely chopped
2 cups hot brewed MAXWELL HOUSE Coffee (double strength)
½ cup thawed COOL WHIP Sugar Free Whipped Topping
DIRECTIONS
1.COOK first 3 ingredients in saucepan 5 minutes or until heated through, stirring frequently. (Do not boil.)
2.ADD to chocolate in medium bowl; whisk until chocolate is melted and mixture is well blended. Stir in coffee.
3.POUR into 4 mugs. Top with COOL WHIP.
Nutrition info (per serving)
Calories 90 | Calories from Fat 30 | Fat 3g (Saturated 2.5g) | Cholesterol less than 5mg | Sodium 55mg | Carbohydrates 11g | Fiber 1g | Sugars 6g | Protein 5g

NOTE
Serving Size: 1 (9 fl oz). You can substitute MAXWELL HOUSE Decaffeinated Coffee.


´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/3/10 9:56 A

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emoticon Creamsicle Smoothie

Prep Time: 5 mins
Cook Time: 0 mins
Total Time: 5 mins
Serves: 1

Tastes decadently rich but is low-calorie and healthy.

Ingredients
1 navel orange, peeled
1/4 cup fat-free half-and-half or fat-free yogurt
2 tablespoons frozen orange juice concentrate
1/4 teaspoon vanilla extract
4 ice cubes

Directions
1. In a blender, combine the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.

recipes.prevention.com/Print/Creamsi
cl
eSmoothie-Recipe.aspx


´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/2/10 3:06 P

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emoticon
***Baked Corn Pudding***
Serves: 9
Prep Time: 10 minutes

INGREDIENTS
1 large egg
¼ cup reduced fat milk
1(8.5 oz.) box corn muffin mix
¼ cup butter, melted
⅓ cup SPLENDA® No Calorie Sweetener with Fiber, Granulated
⅛ teaspoon salt
1 (14.75 ounce) can creamed corn
1 (15 ounce) can corn, drained

DIRECTIONS
1.PREHEAT oven to 350 degrees F. Lightly oil an 8x8 inch baking dish. Set aside.

2.MIX egg and milk together in a medium size mixing bowl. Add muffin mix, butter, SPLENDA® Granulated Sweetener with Fiber and salt. Mix well. Stir in corn. Pour batter into prepared pan.

3.BAKE for 50-60 minutes or until lightly browned and just set in the center.

Nutrition info (per serving)
Calories 240 | Calories from Fat 90 | Fat 9g (Saturated 2g) | Cholesterol 25mg | Sodium 670mg | Carbohydrates 37g | Fiber 5g | Sugars 4g | Protein 5g

NOTE
Serving size: about ½ cup

© McNeil Nutritionals, LLC 2009

Edited by: JUST_KAREN at: 12/2/2010 (15:08)
´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/2/10 3:03 P

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**Cranberry-Orange Sauce**

Serves: 6
Prep Time: 8 Minutes
Total Time 3 Hours 18 Minutes

INGREDIENTS
1 teaspoon arrowroot or cornstarch
1 cup SPLENDA® No Calorie Sweetener, Granulated
½ cup water
3 cups fresh or frozen cranberries
1 medium orange, peeled, seeded and diced

DIRECTIONS
1.Combine the arrowroot (or cornstarch), SPLENDA® Granulated Sweetener and water in a medium saucepan, stirring until SPLENDA® Granulated Sweetener and cornstarch dissolve. Stir in cranberries and diced orange. Bring mixture to a boil, stirring often, over medium-high heat; reduce heat, and simmer, stirring often, 5 minutes or until cranberry skins begin to pop and mixture begins to thicken. Set aside to cool. Cover and chill at least 3 hours.

2.Serve cold or warm over your favorite roasted meats.

Nutrition info (per serving)
Calories 40 | Calories from Fat 0 | Fat 0g (Saturated 0g) | Cholesterol 0mg | Sodium 0mg | Carbohydrates 11g | Fiber 3g | Sugars 3g | Protein 1g

NOTE
Serving Size: 1/2 cup cranberry sauce.

© McNeil Nutritionals, LLC 2009

´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/2/10 2:59 P

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**Twice Baked Sweet Potatoes**
Serves: Makes 6
Prep Time: 15 minutes

INGREDIENTS
3 baked sweet potatoes, (medium-large size)
3 tablespoons SPLENDA® No Calorie Sweetener with Fiber, Granulated
2 tablespoons butter, softened
2 ounces cream cheese, softened
¼ teaspoon cinnamon
⅛ teaspoon ground ginger
¼ teaspoon salt
⅛ teaspoon black pepper
1 egg
¼ cup pecans, finely chopped

DIRECTIONS
1.PREHEAT oven to 375 degrees F.

2.SLICE sweet potatoes in half lengthwise. Scoop out flesh with a spoon, leaving the skins about ¼ inch thick.Set skins aside.

3.PLACE potato flesh in a medium size mixing bowl. Add remaining ingredients and mix until well combined.

4.FILL reserved skins equally with the filling.

5.BAKE for 25-35 minutes.

Nutrition info (per serving)
Calories 170 | Calories from Fat 100 | Fat 11g (Saturated 5g) | Cholesterol 55mg | Sodium 200mg | Carbohydrates 16g | Fiber 4g | Sugars 3g | Protein 3g

NOTE
Serving Size: 1 sweet potato half

© McNeil Nutritionals, LLC 2009

Edited by: JUST_KAREN at: 12/2/2010 (15:03)
´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/2/10 2:22 P

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**Cheesy Dipping Sauce**
Makes 10 Servings
1 ½ tablespoons unsalted butter
1 ½ tablespoons canola oil
3 tablespoons all-purpose flour
2 cups 1% lowfat milk
1 ½ cups shredded reduced-fat Cheddar cheese (6 ounces)
Salt and freshly ground pepper
1. In a medium saucepan, heat the butter and canola oil over medium heat until the butter
melts. Add the flour and cook for 1 minute, whisking constantly. It may look lumpy at
first, but keep whisking until smooth.
2. Whisk the milk slowly into the flour mixture. Raise the heat and bring to a simmer,
stirring constantly. Reduce the heat and continue to simmer and stir gently until the
mixture thickens, about 2 minutes.
3. Remove from the heat and stir in the Cheddar cheese until melted. Season with salt and
pepper to taste.
Nutrition Information per Serving: 110 calories, 7g fat (3.5g saturated, 0.2g omega-3),
130mg sodium, 5g carbohydrate, 0g fiber, 7g protein, 20% calcium

´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/2/10 12:18 P

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**Crock Pot Turkey**

Easy, moist, and great for company!

Ingredients:

1 turkey breast
2 cups water
1 stick of butter
2 chicken bullion cubes
salt and pepper
Directions:


Place all the ingredients in crock pot and cook on low over night or start first thing in morning and cook on high for 4 hours then cook on low the remaining part of day. Great when you are having company, it cooks itself. No basting required, its super moist when done this way. When done, remove turkey , put juice that is in crock pot in sauce pan, bring to boil and then cook some egg noodles in broth that is left. So good. Enjoy!



´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/2/10 11:53 A

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"Healthified" Sweet Potato Casserole
53% fewer calories • 82% less fat • 90% less sat fat than the original recipe—see the comparison. A recipe makeover of a favorite classic cuts the fat yet keeps the flavor! From eatbetteramerica.

Prep Time:15 min
Start to Finish:55 min
makes:8 servings

Sweet Potatoes
1 can (40 oz) sweet potatoes in syrup, drained
1/3 cup granulated sugar
1/2 teaspoon salt
1/4 cup fat-free egg product
1/4 cup fat-free (skim) milk
1/2 teaspoon vanilla

Topping
1/4 cup packed brown sugar
3 tablespoons Gold Medal® all-purpose flour
1 teaspoon ground cinnamon
1 tablespoon no-trans-fat 68% vegetable oil spread, melted
1/3 cup chopped pecans

1. Heat oven to 350°F. Spray 1 1/2-quart casserole with cooking spray.
2. In large bowl, mash sweet potatoes. Stir in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole.
3. In small bowl, mix all topping ingredients except pecans until well blended. Stir in pecans. Sprinkle over sweet potato mixture.
4. Bake uncovered 35 to 40 minutes or until thoroughly heated.
High Altitude (3500-6500 ft): No change.
Nutritional Information

1 Serving: Calories 250 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 220mg; Total Carbohydrate 47g (Dietary Fiber 4g, Sugars 37g); Protein 3g Percent Daily Value*: Vitamin A 210%; Vitamin C 10%; Calcium 4%; Iron 10% Exchanges: 1 Starch; 2 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.

Substitution
For Fresh Sweet Potato Casserole, use 3 cups peeled cooked fresh sweet potatoes instead of the canned potatoes


´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/2/10 11:40 A

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Creamy Cabbage Soup Recipe

1 small head of cabbage (about 1 pound)
1 medium onion, chopped
4 ounces low-fat turkey smoked sausage, sliced
4 cups fat-free chicken broth
3/4 cup cold nonfat milk
1/4 cup unbleached all-purpose flour
1/8 teaspoon ground black pepper

Chop cabbage. Combine cabbage, onion, sausage and chicken broth in a large saucepan. Simmer until vegetables are tender. Combine cold milk with flour in covered container and shake well to prevent lumps. Stir into soup along with pepper. Heat until bubbly.

Makes seven 1/2 cups (five servings). Each Serving: 1 1/2 cups. Nutritional values pers serving: 1 carb, 1/2 starch, 1 learn meat, 1 vegetable, 121 calories, 2g fat (1g sat. fat), 15mg cholesterol, 282mg sodium, 15g carbohydrate, 1g fiber and 11g protein.

Sodium is figured for reduced-salt.



´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/1/10 5:23 P

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Pumpkin Angel Food Cake with Creamy Ginger Filling

Angel food cake mixes with pumpkin for a new flavor twist. Layers of whipped cream make it a dreamy dessert. From eatbetteramerica.

Prep Time:10 min
Start to Finish:3 hr
makes:12 servings

Cake
1 box (1 lb) white angel food cake mix
1 tablespoon Gold Medal® all-purpose flour
1 1/2 teaspoons pumpkin pie spice
3/4 cup (from 15-oz can) pumpkin (not pumpkin pie mix)
1 cup cold water
Filling
1 container (8 oz) frozen fat-free whipped topping, thawed
2 tablespoons finely chopped crystallized ginger

1. Move oven rack to lowest position; heat oven to 350°F. In extra-large glass or metal bowl, beat all cake ingredients with electric mixer on low speed 30 seconds. Beat on medium speed 1 minute. Pour into ungreased 10-inch angel food (tube) cake pan.

2. Bake 37 to 47 minutes or until crust is dark golden brown and cracks are dry. Immediately turn pan upside down onto heatproof funnel or glass bottle. Let hang about 2 hours or until cake is completely cool. Loosen cake from side of pan with knife or long metal spatula. Turn cake upside down onto serving plate.

3. In medium bowl, gently mix whipped topping and ginger. Cut cake horizontally in half to make 2 even layers. Spread half of the filling on bottom layer; replace top of cake. Spread remaining filling on top of cake. Sprinkle with additional pumpkin pie spice if desired. Refrigerate any remaining cake.
High Altitude (3500-6500 ft): Bake 47 to 52 minutes.

Nutritional Information

1 Serving: Calories 180 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 330mg; Total Carbohydrate 41g (Dietary Fiber 0g, Sugars 27g); Protein 3g Percent Daily Value*: Vitamin A 50%; Vitamin C 0%; Calcium 6%; Iron 0% Exchanges: 1 Starch; 1 1/2 Other Carbohydrate; 0 Vegetable Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.
*****
Pumpkin Power
Pumpkin contains carotenoids, plant pigments that color them orange-yellow. Carotenoids are a form of vitamin A that help with vision.
Success Hint
A serrated or electric knife will help you cleanly cut the cake into 2 layers. Use these knives for slicing the cake as well.
Substitution
Don't have crystallized ginger? Gently fold 1 teaspoon ground ginger into the whipped topping.


´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
12/1/10 5:18 P

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"Healthified" Cheesy Potatoes

70% less fat • 72% less sat fat • 41% fewer calories than the original recipe—see the comparison. Ladle up a creamy, healthified spoonful of savory spuds and melted cheese. Once overloaded, the fat and calories have been drastically reduced. From eatbetteramerica.


Prep Time:15 min
Start to Finish:1 hr 15 min
makes:16 servings (about 1/2 cup each)

1 can (10 3/4 oz) condensed 98% fat-free cream of chicken soup with 45% less sodium
1 container (16 oz) reduced-fat sour cream
1/2 cup fat-free (skim) milk
2 tablespoons no-trans-fat 68% vegetable oil spread, melted
1/2 teaspoon salt
1/2 teaspoon pepper
1 bag (30 oz) frozen shredded hash brown potatoes, thawed
1/2 cup chopped onion (1 medium)
2 cups shredded 2% milk reduced-fat sharp Cheddar cheese (8 oz)
2 cups fat-free herb-seasoned croutons, coarsely crushed
1/2 teaspoon paprika, if desired

1. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.

2. In large bowl, mix soup, sour cream, milk, melted vegetable oil spread, salt and pepper until blended. Stir in potatoes, onion and cheese. Spread evenly in baking dish. Sprinkle with crushed croutons and paprika.

3. Bake uncovered 55 to 60 minutes or until top is golden brown and mixture is bubbly.
High Altitude (3500-6500 ft): Bake 60 to 65 minutes.

Nutritional Information

1 Serving: Calories 170 (Calories from Fat 60); Total Fat 6g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 15mg; Sodium 350mg; Total Carbohydrate 22g (Dietary Fiber 2g, Sugars 3g); Protein 6g Percent Daily Value*: Vitamin A 4%; Vitamin C 6%; Calcium 15%; Iron 4% Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.



´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
DEB_NC's Photo DEB_NC SparkPoints: (18,084)
Fitness Minutes: (8,549)
Posts: 1,607
10/10/10 11:23 A

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http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=5763

This is really good, I made it today, and I added blueberries to it.

Applesauce Oatmeal Muffins 93 calories each

Edited by: DEB_NC at: 10/10/2010 (11:45)
If you don't want to keep starting over, don't give up in the first place.

9/9/13
SW 363
5'7"






 Pounds lost: 82.0 
 
0
45.75
91.5
137.25
183
JACKIEB4's Photo JACKIEB4 Posts: 2,432
9/26/10 12:15 P

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I found this recipe on here the other day and made it I really enjoyed it. I added green onions to it.

Salmon Patties

Ingredients
2 egg whites beaten
2 cups lite wheat bread crumbs (4 slices)
1/2 cup fat free salad dressing spread
1 tsp lemon pepper
12 oz canned or packaged pink salmon, boneless & skinless, drained

Directions

Mix egg whites, bread crumbs, salad dressing, lemon pepper, and then add salmon.
Use 1/4 cup measuring cup to measure out 7 patties.
Broil approx. 4-5 minutes on each side (watch patties carefully when broiling).

Nutritional Info
Fat: 1.5g
Carbohydrates: 8.5g
Calories: 94.8
Protein: 14.0g




Number of Servings: 7

This Recipe was submitted by SparkPeople user DAVEYSGIRL.

Jackie





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KETTLEBELLJUNKY's Photo KETTLEBELLJUNKY Posts: 1,898
9/6/10 3:31 P

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'Tis the season for pumpkin!

According to Dr. Steven Pratt, author of SuperFoods Rx: Fourteen Foods That Will Change Your Life, "Well, pumpkin is one of the most nutritionally valuable foods known to man. Moreover, it's inexpensive, available year round in canned form, incredibly easy to incorporate into recipes, high in fiber, low in calories, and packs an abundance of disease fighting nutrients."

What exactly makes pumpkin so super? The powerful antioxidants known as carotenoids give this food its super status. Carotenoids have the ability to ward off the risk of various types of cancer and heart disease, along with, cataracts and macular degeneration. Dr. Pratt mentions many other disease fighting super foods in his book as well, but we are most interested in pumpkin because of the year-round availability and ease of use in canned form.

I don't care for pumpkin pie, or spiced pumpkin anything, so I have to find other creative ways to get it.

Here's one of my favorites:

Crockpot Black Bean and Pumpkin Chili

Ingredients

1 medium onions, chopped
1 yellow pepper, chopped
3 cloves garlic, minced
2 tbsp Olive Oil
3 cups chicken broth
3 cans Black Beans, rinsed and drained
2 lbs ground turkey breast
1 can solid-pack pumpkin
1 can diced tomatoes
2 tsp parsley, dried
1 tbsp Chili powder
1.5 tsp Oregano, dried
1.5 tsp cumin
1/2 tsp salt

Directions

In a large skillet, saute the onion, pepper and garlic in oil until tender. Transfer to crockpot. In same skillet, brown ground turkey, add to crockpot. Stir in remaining ingredients.

Cover and cook on low for 4-5 hours.

Yield 10 servings (1 cup each)

Nutritional Info:
Fat: 5.3g
Carbohydrates: 27.4g
Calories: 281.7
Protein: 29.5g

Recipe submitted by SparkPeople user SPARKLYOLDBAG.


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(¸.•´ (¸ ;.♥•Tess.¸.♥

"When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love." ~Marcus Aurelius


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JUST_KAREN's Photo JUST_KAREN Posts: 4,958
9/5/10 5:19 P

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Skinny Pumpkin Muffins**

2 c. all-purpose flour
2 t. baking powder
3/4 t. cinnamon
1/2 t. ground ginger
1/4 t. salt
1 stick unsalted butter, softened
1/2 c. brown sugar
2 large eggs
3/4 c. pumpkin puree
1/4 c. skim milk
Sunflower seeds, optional

1) Whisk the flour, baking powder, spices, and salt. Set aside. Fit a regular muffin pan with liners. Preheat oven to 400*.

2) Beat the butter until creamy, then beat in the sugar. Add eggs one at a time, beating well after each. Gently fold in the pumpkin puree & he milk. Add the flour mixture & blend into batter.

3) Divide the batter among the 12 muffin cups & sprinkle with sunflower seeds. Bake until muffins are puffed & a toothpick inserted in the center comes out clean, about 25 minutes. Serve warm or at room temperature.

Serves 12. Per muffin: 200 calories, 27g carbs, 4g protein, 55mg cholesterol, 1g fiber, & 9g fat. emoticon

´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
9/5/10 3:33 P

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Hungry Girl's PBCG Shake
"Peanut Butter Candy Goodness."
**Reese Is the Word! **

Ingredients:
15 pieces Reese's Pieces candy, divided
1 1/2 tsp. fat-free non-dairy powdered creamer (like the kind by Coffee-mate)
1 no-calorie sweetener packet (like Splenda)
1/2 cup light vanilla soymilk
1/2 cup fat-free vanilla ice cream (like Breyers Smooth & Dreamy Fat Free)
1 tsp. reduced-fat creamy peanut butter, room temperature
1 cup crushed ice or 5 - 7 ice cubes
Optional topping: Fat Free Reddi-wip

Directions:
Place 5 candy pieces in a sealable bag and roughly crush. Set aside.

In a tall glass, combine creamer and sweetener with 1 tbsp. hot water. Stir to dissolve. Add soymilk, stir, and transfer to a blender.

Add the 10 remaining candy pieces and all other ingredients to the blender, and blend at high speed until completely mixed.

Pour mixture into the tall glass and gently stir in the crushed candy (reserving some of the candy if you plan to add whipped topping). Top with Reddi-wip, if using, and sprinkle with reserved candy pieces. Dig in!

MAKES 1 SERVING

Serving Size: 1 shake (entire recipe)
Calories: 235
Fat: 6g
Sodium: 169mg
Carbs: 37.5g
Fiber: 2.5g
Sugars: 19.5g
Protein: 8.5g

POINTS® value 5*

I am so going to have to try this!

´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
8/23/10 8:17 P

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We make the 15 Minute Rice & Broccoli often it is easy & good!

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«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JURNIE's Photo JURNIE Posts: 239
8/23/10 8:07 P

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15 Minute Chicken Rice & Brocolli Dinner

You can alter this recipe. I have added peas and carrots into the mix along with the broccoli. Of course it changes the nutrition numbers but is good. PLUS I've had to add a can of Chicken broth to the rice as the rice doesn't seem to get done with the liquids they suggest.

provided by Kraft. for the American Diabetes Association.

Prep Time: 5 minutes
Cook Time: 15 minutes
Yield: 4 servings


Ingredients
1 Tbsp Oil
4 ea boneless chicken breast halves
1.5 cups water
2 cups Minute White Rice, uncooked
2 cups fresh broccoli florets
1 canc ondensed reduced sodium cream of chicken soup
Preparation
1. Heat oil in large nonstick skillet on medium high heat. Add chicken; cook 4 minutes on each side or until cooked through. Remove from skillet.

2. Add soup and water to skillet. Bring to boil.

3. Stir in rice and broccoli. Top with chicken; cover. Cook on low heat 5 minutes. Note: Increase oil to 2 Tbsp. if using a regular skillet.

Nutrition
Total Calories: 410
Calories from Fat: 90
Total Fat: 10 g
Saturated Fat: 3 g
Cholesterol: 65 mg
Sodium: 660 mg
Total Carbohydrates: 46 g
Dietary Fiber: 3 g
Sugars: 2 g


Edited by: JURNIE at: 8/23/2010 (20:09)
"Always Follow Your Dreams"
CW-293 - 06/112/2014
LW-288 - 03/25/2014
SW-328-05/29/06
GW: 140

SA1C - 5.6
LA1C - 5.8
CA1C - 5.6
Cholesterol -09/2009 131


 current weight: 293.0 
 
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JUST_KAREN's Photo JUST_KAREN Posts: 4,958
8/20/10 9:31 P

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emoticon emoticon emoticon
Summer Fruit Salad

1/2 cup orange juice
1 tablespoon honey
1 pint strawberries, hulled and halved
1/2 pint raspberries
1/2 pint blueberries
2 oranges, sectioned
1 cup cantaloupe or honeydew melon balls
3 tablespoons fresh mint, finely chopped

In a medium bowl, whisk the juice and honey. Add the strawberries, raspberries, blueberries, oranges, melon, and mint, and toss gently. Chill 1 hour.

Yield: 8 Servings

Calories: 76 ; Fat: 0 g; Carbohydrates: 19 g ; Protein: 1 g


´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
DEB_NC's Photo DEB_NC SparkPoints: (18,084)
Fitness Minutes: (8,549)
Posts: 1,607
8/20/10 12:02 P

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Italian Chicken

I dont have the calories on this, but you could prob figure up pretty easy

Ingredients:

boneless skinless chicken breast 3 to 4 in pk
bottle of fat free Italian salad dressing

I just marinate the chicken in the dressing overnite in an airtight container

Take out the chicken wrap in foil and bake on 350 until tender, prob 40 min to an hour depending on how thick it is.

Is very good

Edited by: DEB_NC at: 8/20/2010 (12:02)
If you don't want to keep starting over, don't give up in the first place.

9/9/13
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 Pounds lost: 82.0 
 
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JUST_KAREN's Photo JUST_KAREN Posts: 4,958
8/18/10 8:34 P

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Soothing Warm Milk
Serves 2

INGREDIENTS
2 cups 1% low-fat milk
2 teaspoons vanilla extract
1 tablespoon SPLENDA® No Calorie Sweetener, Granulated
½ teaspoon ground nutmeg

DIRECTIONS:
1.In two large mugs, stir together the milk, vanilla and SPLENDA® Granulated Sweetener. Heat in the microwave on full power for 2 minutes. Stir in nutmeg, and serve hot.

Nutrition info (per serving)
Calories 120 | Calories from Fat 25 | Fat 2.5g (sat 1.5g) | Cholesterol 10mg | Sodium 130mg | Carbohydrates 14g | Fiber 0g | Sugars 1g | Protein 9g

NOTE
Serving Size: 1 (8 fl oz) drink


´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
8/18/10 6:08 P

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**Cake Mix + Canned Pure Pumpkin**

PER SERVING (1 piece, 1/12th of cake): 183 calories, 3.5g fat, 301mg sodium, 37g carbs, 1.25g fiber, 20.5g sugars, 2g protein -- POINTS® value 4*

Ingredients:
One 18.25-oz. box moist-style cake mix
One 15-oz. can pure pumpkin

Directions:
Preheat oven to 400 degrees.

Combine ingredients in a large bowl. Mix thoroughly -- batter will be VERY thick -- and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS


´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
8/18/10 6:07 P

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Cake Mix + No-Sugar-Added Applesauce

PER SERVING (1 piece, 1/12th of cake): 179 calories, 3.25g fat, 299mg sodium, 36g carbs, 0.5g fiber, 21.5g sugars, 1.5g protein -- POINTS® value 4*

Ingredients:
One 18.25-oz. box moist-style cake mix
1 cup no-sugar-added applesauce

Directions:
Preheat oven to 350 degrees.

Combine ingredients in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS


´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
8/18/10 6:05 P

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HG's Not-So-Secret BBQ Sauce
PER SERVING (half of recipe, about 3 tbsp.): 37 calories, 0g fat, 347mg sodium, 9g carbs, 0.5g fiber, 8g sugars, -1g protein -- POINTS® value 1*

Ingredients:
1/4 cup canned tomato sauce
2 tbsp. ketchup
2 tsp. brown sugar (not packed)
2 tsp. cider vinegar
1/2 tsp. garlic powder

Directions:
Mix well. (That's it!)

MAKES 2 SERVINGS


´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
8/18/10 10:57 A

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This one sounds yummy I will try it soon.

**Orange Dreamsicle Delight**
Nutritional Info
Fat: 0.1g
Carbohydrates: 13.8g
Calories: 71.5
Protein: 1.3g

Ingredients:
1 - .3oz box of Orange Flavor Sugar Free Jello
1 - 1oz box of Fat Free Sugar Free Vanilla Instant Pudding
1 - container of Cool Whip Free (8oz.)

Directions:
Makes approximately 4 1-cup servings ( I use the tupperware dessert containers and get 6 servings)

Prepare Jello according to package directions by adding the hot and cold water. Stir in instant pudding powder mix (do not prepare as normal). I use a wire wisk to mix.
Fold in entire container of Cool Whip Free, and wisk until completely blended. Refrigerate for a few hours until set.

**you can also pour into ice cube trays and freeze, or into those popsicle molds that you freeze for a refreshing treat**

Number of Servings: 4

Recipe submitted by SparkPeople user MOMMYDAWN135.

´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
MRSRLJ Posts: 13
8/17/10 10:40 A

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That recipe sounds wonderful. will have to try it. I have quite a few healthy recipes at home, I will get some to add.

Rebecca

JUST_KAREN's Photo JUST_KAREN Posts: 4,958
8/17/10 9:29 A

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This recipe has been around a while & is yummier than it sounds. We are having it Wednesday for supper. The ketchup & cola makes a sweet BBQ type sauce. emoticon

Cola Chicken
Nutritional Info
Fat: 0.9g
Carbohydrates: 21.4g
Calories: 159.2
Protein: 16.5g

Ingredients:
3 chicken breasts, boneless
1 can (12 oz) diet cola
1 cup ketchup

Directions:
Put chicken in a non-stick skillet.
Pour ketchup and diet cola (any kind) over the top (I usually mix the ketchup & cola first).
Bring to a boil. Cover, reduce heat cook for 45 minutes.

Uncover, turn up the heat and continue to cook until the sauce becomes thick and adheres to the chicken. Be sure to watch it during this last step.

Number of Servings: 3
emoticon

Edited by: JUST_KAREN at: 8/17/2010 (09:30)
´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JUST_KAREN's Photo JUST_KAREN Posts: 4,958
8/16/10 6:36 P

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Great idea! I will try to add a couple when I get home. emoticon

Karen

´`•..(*•.¸(`•.¸ ¸.•´)¸.•*).•´`•
«•´¨*•.¸¸..Karen..¸¸..•*¨`•»
•´`•.(¸.•´(¸.•* *•.¸)`•..¸).•´`•

**Sometimes you just have to take the leap,
and build your wings on the way down.
--Kobi Yamada
JURNIE's Photo JURNIE Posts: 239
8/16/10 5:45 P

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This is only for recipes that you have used. That are completely healthy for you in all aspects. If you know a good Diabetic recipe you want to share share it. Anything. PLEASE lets keep our train of thought on losing the weight so we want recipes in here that help, not just oh mom made good fudge, no none of those unless its a HEALTHY recipe

"Always Follow Your Dreams"
CW-293 - 06/112/2014
LW-288 - 03/25/2014
SW-328-05/29/06
GW: 140

SA1C - 5.6
LA1C - 5.8
CA1C - 5.6
Cholesterol -09/2009 131


 current weight: 293.0 
 
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