Monday, February 23, 2009
Bread (1-2 slices of regular bread per person)
Meat (if you want)
Veggies (bell pepper, onion, tomato)
Pasta sauce, pizza sauce, or tomato paste (with a little water and pizza seasoning sprinkled in.)
- Preheat oven to 375.
- Place bread on a cookie sheet. Spread on tomato paste, and top with meat and veggies, then cheese.
- Cook for 5-10 minutes (until cheese is melted and bread is toasted)
Saturday, February 21, 2009
Fancied-up Chicken Quesadilla Pasta Roni
1 box Chicken Quesadilla Pasta Roni
1 1/4 c water
1 T margarine/butter
1/4 cup milk
1 cup corn (frozen or from a can)
1 chicken breast, trimmed and cut into small pieces
1/2 bell pepper, chopped (optional)
- If using chicken, brown in a small frying pan. Add salt, pepper, chili powder and cumin if you want.
- In a medium saucepan, bring water, milk and margarine to a boil. Reduce heat to medium-low.
- Slowly stir in pasta and Speical Seasonings. Separate pasta with a fork, if needed. Boil uncovered.
- After about 5 minutes, add in chicken (or beans), corn and bell pepper.
- Boil a total of 7-9 minutes, or until pasta is tender, stirring frequently.
- Sauce will be thin. Do not overcook. Let stand 3 to 5 minutes for sauce to thicken.
Friday, February 20, 2009
1 cup couscous
1 cup water
3/4 cup milk
1/2 cup sugar (If you use dates, omit completely - can be left out with any fruit if you like)
1/2 tsp cinnamon
1/4 tsp nutmeg
3/4 -1 1/2 cup fruit
3/4 cup nuts (Almonds, walnuts, pecans, or cashews)
- Bring water to a boil. Remove from heat, add couscous, and cover.
- Chop fruit and nuts if necessary.
- After couscous has fully cooked (5 minutes) stir in milk, cinnamon, nutmeg, and fruit. Heat on medium, stirring occasionally until heated through.
- Add nuts right before serving.
Wednesday, February 18, 2009
Serves: 2-4 Prep time: 5 minutes Cook time: 5-8 minutes
1 lb Asparagus
Cooking spray and spices OR 2 Tbs Balsamic vinaigrette dressing
- Preheat oven to 425.
- Rinse asparagus and pat dry with a paper towel. Cut off the ends so that they don't look woody (like little holes).
- Place in dish (I use a 9x9 dish, but anything would work) and drizzle with dressing or spray with cooking spray and sprinkle on spices. Toss to coat.
- Bake in 425 oven for 5-8 minutes (should still be green and crisp, but easily stabbed with fork.)
Total ready time: 10-15 minutes
1 egg per person
- In a medium to large pot (depending on number of eggs) boil at least 3 inches of water.
- Once water is boiling, turn to low. Crack an egg into a cup with a handle and then gently lower the cup into the water so that it fills up and then tilt so the egg slides out. Repeat with all your eggs. Don't worry if they touch each other - mine ended up right on each other and were fine.
- Cover and let cook for 3-5 minutes (3 for runny yolk, at 5 my yolks were totally hard - the way I like it.)
- Scoop out eggs with a slotted spoon and serve.
Sunday, February 15, 2009
Serves 4-8 Prep time: 5 min
1 (15.5 oz) can garbanzo beans
1 clove garlic, peeled
2/3 cup plain non-fat yogurt
1/4 teaspoon chili powder
Add all ingredients to a blender or food processor and blend until smooth.
Saturday, February 14, 2009
Oatmeal Apricot Cookies
3.4 ounces all-purpose flour (about 3/4 cup)
1 cup old-fashioned rolled oats
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup packed brown sugar
1/4 cup butter, softened
1 teaspoon vanilla extract
1 large egg
1/3 cup almond toffee bits (or 1 cup apricots)
1. Preheat oven to 350°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, baking soda, and salt in a medium bowl; stir with a whisk. Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 5 minutes). Add vanilla and egg; beat well. Add flour mixture; beat just until combined. Stir in toffee bits (*or apricot).
3. Drop dough by tablespoonfuls 2 inches apart on 2 baking sheets coated with cooking spray. Bake at 350° for 11 minutes or until lightly browned. Cool on pans 1 minute. Remove cookies from pans; cool completely on wire racks.
Nutrition info for one cookie: Cal: 90 Fat: 3.4 g (less if using dried fruit) Carbs: 14.6g Protein: 1.2g
Friday, February 13, 2009
Serves: 1-2 Prep time: 10 min.
1/2 cup frozen yogurt or lite ice cream
1/4 cup crushed pineapple
1/4 cup sliced strawberries
Cut the banana in half the long way. Put ice cream in two or three balls on top of banana. Top with fruit, whipped topping, and chocolate syrup.
Thursday, February 12, 2009
Fast & Lite Fudge Sauce
2/3 cup granulated sugar
1/3 cup evaporated fat-free milk
1 tablespoon butter
1/8 teaspoon salt
2 (1-ounce) squares bittersweet chocolate, chopped
1 teaspoon vanilla extract
Combine 2/3 cup granulated sugar and next 4 ingredients (through 2 ounces bittersweet chocolate) in a medium saucepan over medium heat; bring to a boil. Cook 2 minutes or until sugar dissolves and chocolate melts, stirring constantly. Remove from heat. Stir in 1 teaspoon vanilla; cool completely. Chill 30 minutes or until thick.
Wednesday, February 11, 2009
Yogurt fruit dip
Prep time: 5 min
1 (6-8 oz) container vanilla yogurt
3/4 cup whipped topping (your choice - low fat or even real cream)
Pour yogurt and whipped topping into a bowl. Gently stir to combine. Refrigerate until time to serve. Cut fruit into manageable pieces (strawberry halves, apple slices, etc.) and serve.
Tuesday, February 10, 2009
Prep time: 10-15 min. Cook time: 15 min Makes: 9 big cookies or 18 smaller ones
[small batch ingredient amounts in brackets]
3 egg whites 
1/2 cup cocoa [3 tablespoons]
2 1/4 cup powdered sugar [3/4 cup]
3/4 cup pecans [1/4 c] (optional - could leave out, or add chocolate chips, craisins, walnuts etc.)
- Preheat oven to 325.
- Combine cocoa and powdered sugar in a small bowl. In a large bowl, beat egg whites with electric mixer on medium until foamy - about one minute. Continue with mixer and slowly add in sugar mixture, about 1/5 at a time, adding when the previous amount has been incorporated.
- Mix until the egg makes soft peaks (when you pick up the mixer, you'll be able to see where the beaters were. If you mix it to stiff peaks, it's ok, they will be more meringue-like. If you mix it too short, they will still taste great, but will be more difficult to remove from the pan.) Gently fold in pecans or other add-in.
- Drop by large spoonfuls onto a baking sheet that has been greased, lined with parchment paper, or a silicone mat. Bake for 15 minutes. Cookies will be shiny and a bit cracked, though still soft.
Nutrition info (1/9 of recipe without pecans): Cal: 133 Fat: 0.7 g Carbs: 33 g Protein: 2 g
Nutrition info (1/9 of recipe with pecans): Cal: 139 Fat: 7.2 g Carbs: 33 g Protein: 3 g
Monday, February 9, 2009
Quick "Baked" Apples
Total time: 5-10 minutes
1 medium apple
1/4 tsp cinnamon
1 Tbs packed brown sugar (more if you're using a granny smith)
graham cracker or granola
Slice the apple into 8-12 slices (like the kind you make for little kids) and sprinkle with cinnamon and brown sugar. Place in a microwave-safe dish and cover tightly with plastic wrap. Microwave for 60 seconds on high. Remove and top with broken graham cracker or granola and then whipped topping for a more crisp- like dessert.
Sunday, February 8, 2009
"Ice Cream" Sandwiches
Prep time: 2-5 minutes Freeze time: 10 min to days
For each sandwich:
1 graham cracker
2-4 tablespoons fat-free whipped topping, thawed or close to it.
Break graham cracker in half. Put whipped topping on it, and place second half of graham cracker lightly on top. Place in freezer until frozen enough for you. If you are making these more than an hour or two ahead, you should wrap them in plastic wrap once frozen to avoid freezer burn.
Saturday, February 7, 2009
5 cup salad
Prep time: 10 min. Servings: 6-8
1 cup shredded coconut
1 (approx. 14 oz) can madarin oranges, drained
1 (approx. 14 oz) can pineapple chunks, drained
1 cup mini marshmallows
1 cup (or one 6 oz container) vanilla yogurt
Mix all ingredients in a bowl. Serve immediately, or chill and serve.
Nutrition info per 1/8 of recipe: Cal: 100 Fat: 4g Carbs: 15g Protein: 2.2g
Friday, February 6, 2009
Prep time: 20 minutes Cook time: 25 minutes Serves 4-6
3 medium apples, thinly sliced
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 1/2 teaspoons corn starch
1/2 cup regular oats
1/2 cup flour
1/3 cup brown sugar
1 1/2 tablespoons butter, melted
1 egg white
Preheat oven to 375.
Toss sliced apples to coat in spices and corn starch.
In a medium bowl, combine oats, flour and brown sugar. In a small bowl, melt butter in the microwave and then stir in egg white (be really careful here that your butter isn't too hot or your egg white will just cook.) Add butter mixture to oat mixture. Mix - will form small clumps.
Pour apples into a pan (8x8 or 9x9) and top with oat mixture. Cook for 25 minutes, or until you think the apples are tender enough.
Thursday, February 5, 2009
3 cups (18 ounces) semi-sweet chocolate chips (or milk-chocolate chips)
1 (14-ounce) can Fat Free Sweetened Condensed Milk (NOT evaporated milk)
1/2 to 1 cup chopped nuts (optional)
1 1/2 teaspoons vanilla extract
In heavy saucepan, over low heat, melt chocolate chips with sweetened condensed milk and salt. Remove from heat; stir in nuts (optional) and vanilla. Spread evenly into wax paper lined 8- or 9-inch square pan. Chill 2 hours or until firm. Turn fudge onto cutting board, peel off paper and cut into squares. Store leftovers covered in refrigerator.
**Beki's note: I made this recipe for a party in France (using chocolate bars because chips are hard to find) and everybody loved it. I could not convince the other Americans there that it was easy - they just kept telling me that they knew good fudge is hard and quit trying to be modest!
Wednesday, February 4, 2009
Better Graham Cracker Crust
2 tablespoons sugar
1 tablespoon chilled stick butter/margarine
1 egg white
1 1/4 cups graham cracker crumbs
1 teaspoon ground cinnamon
Preheat oven to 325°.
Combine first 3 ingredients in a bowl; beat at medium speed of a mixer until blended. Add crumbs and cinnamon; toss with a fork until moistened.
Press crumb mixture into a 9-inch pie plate coated with cooking spray. Bake at 325° for 20 minutes or until lightly browned; let cool on a wire rack.
Tuesday, February 3, 2009
Prep time: 10 min Cook time: 20 min
2 cups all-purpose flour
3/4 cup raw sugar (regular sugar will work fine)
1 1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
3/4 tsp cinnamon
1/4 tsp allspice
1/8 tsp nutmeg
1 cup milk
1 3/4 tablespoons cream of tartar (or 1 tbs vinegar or lemon juice)
2 large eggs
1 tsp vanilla extract
3/4 cup diced apple (1 large apple)
In a large bowl, combine the flour, sugar, baking powder, baking soda, salt, cinnamon, allspice and nutmeg.
In a small bowl, whisk together the milk, cream of tartar, eggs and vanilla. Pour into dry ingredients and stir until just combined and no streaks of flour remain, adding in the apples at the last minute. Do not overmix.
Divide evenly into muffin tins and sprinkle with 1 tbsp additional sugar, if desired.
Bake at 350F for 16-20 minutes, until a toothpick inserted into the center comes out clean and the muffin springs back when lightly pressed.
Cool on a wire rack. Muffins are best when just cooled.
Makes 12 muffins.
Nutrition info per muffin: Cal: 155 Fat: 1.5g Carbs: 32 Protein: 3.9g
Monday, February 2, 2009
In case you can't find the healthier directions, these are the changes on my box.
Pour mix into bowl.
Add 1 tablespoon less water than original recipe.
Add 1 egg (original asked for two.)
Add applesauce, mashed banana, or plain non-fat yogurt equal to the amount of oil called for.
Bake in a pan - may take a few minutes less than the traditional recipe.
Sunday, February 1, 2009
A couple of years ago, I set out to find a better version and am pleased to say that I did! The overall fat content actually isn't that much lower - the difference is now it is a healthier kind from the peanut butter. I wanted to make them more unique because no-bake cookies are so expected. I think that the chai spices set off the chocolate and peanut butter perfectly. The peanut butter dulls the flavor a lot, so that is why the amounts are so high.
Chai no-bake cookies
Makes 12 cookies Prep time: 10 min
3 tablespoons milk
1/3 cup sugar
1 tablespoon cocoa powder
1/3 cup crunchy peanut butter
1/2 teaspoon cinnamon
1/4 teaspoon cardamom
1/4 teaspoon nutmeg
1 teaspoon vanilla
1 cup oatmeal
Heat milk, sugar, and cocoa powder over medium heat. Stir occasionally and let it come to a low boil. Let boil for one minute (Important! If it doesn't boil, these will stay soft and not set.) Add peanut butter and spices, mix in completely. Remove from heat, add vanilla, mix. Add oatmeal. Shape into balls and place on wax paper to cool or eat right away.