Turkey Meatballs, Peppers, & Onions w/Whole Wheat Spaghetti

Makes 2 servings

Ingredients:6 Turkey Meatballs (pre-made/pre-cooked in the meat dept, or you can use homemade or frozen)
½ Green Pepper & ½ Red Pepper - sliced
Sliced Onion
Fresh Garlic - chopped
½ cup no sugar Pasta Sauce
Whole Wheat Pasta (2 servings, mine is 56 grams per serving)

Directions:Saute the veggies in a skillet with pam until tender. I then cut my meatballs in half (so I have 12 halves) and add them to the skillet, add the pasta sauce and cook until warmed through.

At the same time as cooking the above, you also cook your whole wheat pasta. I love Barilla Plus pasta (love it). Drain when done.

Divide ½ of the pasta on a plate and top with ½ of the meatballs and veggies (6 meatball halves per serving).

Green Pepper Stuffin

Veggie Blend
1/2 Apple w/cinnamon

I got this recipe from a guy at the gym. He was eating it and it smelled so good, I had to make it. I made some adjustments to fit my taste!

Ingredients:
1 lb extra lean Ground Beef
Brown Rice cooked, (I use a 10oz. frozen steam in bag kind)
1 can. Tomato Sauce
Diced Onion
1/2 Diced Green Pepper (I dice this really small)
3-4 cloves fresh garlic, diced
Salt/Pepper & Garlic powder to taste.

Directions:
Spray a large skillet with pam, add onions, garlic and green pepper and saute over medium heat until slightly cooked. Then add your ground beef and cook until well done. Turn heat down to low and add your cooked brown rice, tomato sauce and seasoning. I add just a little bit of salt, pepper and lots of garlic powder (I love garlic), and cook on low for about 5 mins, stirring frequently (this is just to get all the flavors blended well).

I usually do NOT eat this right away, as I think it taste even better the next day. So I store it in a container in the frig until the next day. This makes a large amount. I get 4 large 1 cup servings (1 serving is what you see in the picture), so makes several meals for me.



Mini Pancake Muffins (Blueberry and Pecan)

I made these this past weekend for the whole family and everyone LOVED them! I had to make 2 batches because my husband ate 19 of them. LOL, yep you read that right, 19, all by himself! Now I do NOT recommend you eat that many, but they are very low in calories, only about 25-30 calories each and are so Yummy!

Mini Pancake Muffins

Ingredients:
1 cup Multigrain Pancake Mix (I use Arrowhead Mills) *
2/3 cup Soy Milk (or any milk)
1/2 cup Sugar Free Brown Sugar & Cinnamon Syrup (I use Torani Sugar-Free Syrups) *
Frozen Blueberries & Chopped Pecans

* these products can be purchased online OR can usually be found at your local grocery or health food store. You can also use a different brand.

Directions:
Mix pancake mix, milk, and syrup together till thoroughly combined. Pour batter into a 24 cup mini muffin tin that has been sprayed with Pam. Fill about 3/4 way up.

Top each muffin with a 3 frozen blueberries or chopped pecans.

Bake at 350 for 12-14 minutes or until golden. Serve with sugar-free syrup.



This recipe is so versatile too. You can change out the flavors too by using a different sugar-free syrup flavor and different toppings. Enjoy :)

Banana & Caramel Protein Cake

Ingredients:
3 Tablespoons Milk (I use lite Soy Milk)
2 Tablespoons Sugar Free Torani Syrup (I use SF Caramel)
2 Tablespoons Banana, mashed
2 Tablespoons Sugar Free Applesauce (or you can use canola oil)
3 Tablespoons Multigrain Pancake Mix (I use Arrowhead Mills Brand)
1 scoop Vanilla Protein Powder (I use Syntrax Nectar - Vanilla Bean)
1/2 teaspoon Cinnamon
1/4 teaspoon Nutmeg
1 Tablespoon chopped Pecans
Pinch salt
1 Microwave Safe Small Bowl or Mug
Toppings of Choice (see below)
Directions:
You can get creative with your toppings. In the picture, mine is topped with Fat-Free Chool Whip, banana slices, pecans and Sugar Free Caramel sauce.

Sticky Cola Chicken & Parmesan Mashed Potatoes

Coming Soon
Old Weights Watchers Points: 2 points per serving

Healthy Recipe Makeover: Cheesy Potato Casserole

1. Preheat oven to 350 degrees
2. Combine the first 4 ingredients and 1 tbsp. of the melted butter in a large bowl.
3. Combine soup and cheese in a microwave-safe bowl. Microwave on high for 6 minutes or until cheese melts, stirring every couple of minutes
4. Add sour cream to cheese mixture
5. Pour cheese mixture over potato mixture, and stir well.
6. Spread mixture evenly in a 13x9 inch baking dish coated with cooking spray.
7. Combine the cornflakes and remaining 1 tbsp. melted butter and sprinkle evenly over top of potato mixture.
8. Bake at 350 degrees for 1 hour.

Sodium: 494 mg
Protein: 7g

Grilled Chicken Alfredo Flatbread

I have another flatbread recipe to share with you. My Fresh Tomato Basil Flatbread was such a hit with my family, that I decided to try another combination and this one turned out so good.

The recipe below is listed in 2 parts (the basic dough and the complete recipe).


Basic Flatbread Dough
Makes 6 servings

This is the base dough used for my Flatbread recipes. This makes enough dough to make 2 13x5 flatbreads. You can make them both now OR freeze ½ for later.

Ingredients:
1 cup warm water (110º to 115º F)
1 tsp sugar
½ tsp active dry yeast
4 tsp extra virgin olive oil
1 tsp salt
½ tsp ground pepper
1 ¾ whole wheat flour
¾ to 1½  all-purpose flour
Olive oil non-stick cooking spray

Directions:

1. In a large bowl, stir together the warm water and sugar until sugar dissolves. Stir in yeast. Let stand about 10 minutes or until foamy. Stir in oil, salt and pepper. Stir in whole wheat flour and as much of the all-purpose flour as you can. 
2. Turn dough out onto a lightly floured surface. Knead in remaining all-purpose flour for about 6 minutes. Shape dough into a ball. Place in a lightly greased bowl; turn once to grease surface. Cover; let rise in a warm place until double in size (about 1-1¼ hours).
3. Punch dough down. Divide into 2 equal parts.

Dough before toppings are added.

Chicken Alfredo Topping Ingredients (for 1 flatbread):
¼ tsp Italian seasoning
1-2 pinches salt
1-2 pinches black pepper
1-2 gloves garlic, minced
½ cup light alfredo (I used jarred Ragu Light Alfredo)
3 oz. of grilled boneless/skinless chicken breast, sliced
1-2 medium plum tomatoes, thinly sliced
¼ cup 2% shredded cheese (I used mozzarella)
2 tbsp snipped fresh basil

Directions:

1. Prepare flatbread dough (directions above)
2. Preheat oven to 450º F. Use a baking stone for best results.
3. On a lightly floured surface, roll out 1 portion of the dough into a 13x5-inch rectangle. Transfer to baking stone. 
4. Top dough with salt, pepper, and minced garlic.
5. Spread light alfredo sauce evenly over dough
6. Arrange tomato slices on top.
7. Arrange grilled chicken on top.
8. Sprinkle with cheese. 
9. Bake for 10 minutes or until flatbread is browned on edges. 
10. Just before serving, sprinkle with fresh basil. 
    
    

    Hot out of the oven!

The above "topping" ingredient list is enough for (1) 13x5 flatbread. If you are making 2, then you will need double the amount of ingredients. Since the dough recipe makes enough for 2 flatbreads, I usually cook one at a time and freeze the other half. To freeze, wrap the dough in saran wrap and place in a covered container and freeze for up to 1 month. When ready to use, simply defrost at room temperature for about 2 hours.


Nutritional Information:
Coming Soon!

Baked Blueberry Muffin Oatmeal

Of course I had to make another baked oatmeal dish this weekend. I love the ease of a baked oatmeal and the possibilities of what you can do with it. Not to mention it's a super healthy breakfast (I've even eaten it as a dessert :)

I LOVE blueberries and normally eat them fresh but decided to test out a recipe with them. I am glad I did, because this one turned out so yummy! The blueberries have a sweet/tartness to them and the vanilla flavoring adds a hint of "muffin like" taste to it. Yumminess!


Baked Blueberry Muffin Oatmeal
Makes 1 serving

Ingredients:
1/2 cup dry oats (NOT the instant kind)
1/8 tsp baking powder
1 pinch of salt
1 cup water
3 tbsp liquid egg whites
1 tbsp sugar-free vanilla coffee flavoring (I use Archer Farms from Target OR Torani)*
1-2 packets of splenda*
1/4 cup fresh blueberries (you could probably use frozen as well)

* A note on sweetness: I'm use to eating my oatmeal plain! I've come to like it that way, so all of my baked oatmeals are not overpowering with sweetness! They may or may not be sweet enough for you. The best part about it, is you can adjust the sweetness to your liking. I'd just add a lil at time until it's as sweet as you like it. And of course you can use all natural sweeteners like honey or raw sugar instead. In both cases remember that the nutritional values may change anytime you make a change!

Directions:
Mix all of the above together in a small oven-safe container and bake at 350º for 35 minutes.

Nutritional Information:
Calories 120
Total Fat 1.2g
Sodium 86mg
Total Carbohydrate 18.9g
Dietary Fiber 3g
Sugars 4g
Protein 8g

Linking this post to: Slightly Indulgent Tuesday - Be sure and check out all the wonderful healthy recipes listed!

Fresh Tomato Basil Flatbread

Here is an amazing flatbread recipe that I have been wanting to share with you for awhile now. I finally sat down today and typed it all out. It's so delicious and although it isn't pizza, it defiantly satisfies my pizza craving, without all the added calories and fat. It's great served as a meal with a side salad or cut into even smaller pieces and served as an appetizer.

The recipe below is listed in 2 parts (the basic dough and the complete recipe).

Cut into appetizer size

Basic Flatbread Dough
Makes 6 servings

This is the base dough used for my Fresh Tomato Basil Flatbread. This makes enough dough to make 2 13x5 flatbreads. You can make them both now OR freeze ½ for later.

Ingredients:
1 cup warm water (110º to 115º F)
1 tsp sugar
½ tsp active dry yeast
4 tsp extra virgin olive oil
1 tsp salt
½ tsp ground pepper
1 ¾ whole wheat flour
¾ to 1½  all-purpose flour
Olive oil non-stick cooking spray

Directions:

1. In a large bowl, stir together the warm water and sugar until sugar dissolves. Stir in yeast. Let stand about 10 minutes or until foamy. Stir in oil, salt and pepper. Stir in whole wheat flour and as much of the all-purpose flour as you can. 
2. Turn dough out onto a lightly floured surface. Knead in remaining all-purpose flour for about 6 minutes. Shape dough into a ball. Place in a lightly greased bowl; turn once to grease surface. Cover; let rise in a warm place until double in size (about 1-1¼ hours).
3. Punch dough down. Divide into 2 equal parts.

Dough before toppings are added.

Tomato Topping Ingredients (for 1 flatbread):
¼ tsp Italian seasoning
1-2 pinches salt
1-2 pinches black pepper
1-2 gloves garlic, minced
3 tsp sun-dried tomato pesto (see image below)
1-2 medium plum tomatoes, thinly sliced
¼ cup 2% shredded cheese (I used mozzarella)
2 tbsp snipped fresh basil

Directions:

1. Prepare flatbread dough (directions above)
2. Preheat oven to 450º F. Use a baking stone for best results.
3. On a lightly floured surface, roll out 1 portion of the dough into a 13x5-inch rectangle. Transfer to baking stone. 
4. Top dough with salt, pepper, and minced garlic.
5. Spread sun-dried tomato pesto evenly over dough
6. Arrange tomato slices on top. Sprinkle with cheese. 
7. Bake for 10 minutes or until flatbread is browned on edges. 
8. Just before serving, sprinkle with fresh basil.  (I added basil both before and after cooking but I suggestion just adding it after)

Ready to go into the oven!

The above "tomato topping" ingredient list is enough for (1) 13x5 flatbread. If you are making 2, then you will need double the amount of ingredients. Since the dough recipe makes enough for 2 flatbreads, I usually cook one at a time and freeze the other half. To freeze, wrap the dough in saran wrap and place in a covered container and freeze for up to 1 month. When ready to use, simply defrost at room temperature for about 2 hours.

Hot out of the oven! Yum!

This is the sun-dried tomato pesto I use. It has around 250 calories per ¼ cup, which seems high but remember you are only using 3 tsp. If you can't find this brand, just look for one with a similar calorie count.


Nutritional Information:
Per serving, based on 6 servings total

Calories 140
Fat 2.5g
Sodium 276mg
Carbohydrate 20g
Fiber 2.8g
Sugar 0g
Protein 1.6g

This is so low in calories and fat, you could even have more then 1 serving! :)

I'm going to experiment with other toppings to use the flatbread next time I make it. I'm thinking a really good low-calorie chicken alfredo sounds yummy! I'll be sure to post any new recipes I come up with! If you have any suggestions for a topping, please comment on this post and let me know.

Linking this post to: Slightly Indulgent Tuesday - Be sure and check out all the wonderful healthy recipes listed!

Easy 4 Ingredient Breakfast Casserole

Today was a lazy Saturday. I didn't do much of anything, including not going to the gym. Since we weren't busy, I decided to experiment with a new recipe.

I really need to help the kids get back into the habit of eating healthier. They were doing so well there for awhile, but got sidetracked. Now that I'm back on track, the kids need to be as well!

I'm going to start cooking more for them, especially at breakfast when they usually eat a bowl of cold not-so-good-for-you cereal. So this morning I decided to whip up this low-calorie breakfast casserole. It was very easy to make, filling and the whole family liked it.

It's high in protein, low in fat and carbs. Serve it along with some fresh fruit and you have a great breakfast!


4 Ingredient Breakfast Casserole
Serves 4

Ingredients:
2 Whole Eggs
6 Egg Whites
1 1/3 cup shredded potatoes (I used Southwest Style Simply Potatoes)
1/2 cup 2% Shredded Cheese (cheddar, mozzarella, mexican blend, it's totally up to you)
2 Jimmy Dean Turkey Sausage Links (sliced into small pieces)


You will see that pitcher of yellow stuff in a lot of my pictures. Those are egg whites, we buy in bulk.

Ready to go into the oven

Directions:
Preheat oven to 350º
Microwave the shredded potatoes for about 3-4 minutes to pre-cook them.*
Combine all the ingredients in a bowl and mix with a fork
Spray an 8″ pie pan with nonstick spray and pour mixture into it.
Bake for 35 minutes

Slice into 4 large servings or 8 smaller servings.

* The first time I made this, the potatoes didn't cook completely, so the next time I make this, I will microwave the potatoes for a few minutes before mixing with the other ingredients to make sure they are completely cook when the dish has finished baking.

Hot out of the oven

Nutritional Information:
Per serving, based on 4 servings total

Calories 246
Total Fat 6g
Sodium 461mg
Total Carbohydrate 9g
Dietary Fiber 0.5g
Sugars 0g
Protein 17g

I hope you enjoy! If you make it please let me know. And if you have a family favorite breakfast casserole that's healthy, I would love for you to share it. I'll be looking for new things to try with the kids! :)

Have a wonderful weekend!

Baked Pumpkin Pie Oatmeal

So I've defiantly been on an "oatmeal kick" lately. I LOVE the stuff! I eat it every morning and I love that I am able to do so much with it and still keep it healthy and 98% clean!

I have to say this one by far is my favorite! I've made it twice this week already and it's only Wednesday. I woke up craving it this morning. Thank goodness I have some in the frig for breakfast :)

It's so good and really taste like something so bad for you but it's not!


Baked Pumpkin Pie Oatmeal
Makes 1 serving

Ingredients:
1/2 cup dry oats (NOT the instant kind)
1 cup water
3 tbsp liquid egg whites
1/8 tsp baking powder
1/4 tsp pumpkin pie spice (apple pie spice or cinnamon work too)
1 tbsp sugar-free vanilla coffee flavoring (I use Archer Farms from Target OR Torani)*
2 tsp brown sugar splenda*
3 tbsp can pumpkin

* A note on sweetness: I'm use to eating my oatmeal plain! I've come to like it that way, so all of my baked oatmeals are not overpowering with sweetness! They may or may not be sweet enough for you. The best part about it, is you can adjust the sweetness to your liking. I'd just add a lil at time until it's as sweet as you like it. And of course you can use all natural sweeteners like honey or raw sugar instead. In both cases remember that the nutritional values may change anytime you make a change!

Directions:
Mix all of the above together in a small oven-safe container and bake at 350º for 35 minutes.

When it comes out of the oven the pumpkin has somewhat risen to the top. You can eat it like this (see pic above). I topped it with a dollop of fat-free cool whip just to see how it tasted! Oh goodness, super yummy!

Or mix it all together and eat it like this:
Nutritional Information:
Calories 159
Total Fat 1.38g
Sodium 81mg
Total Carbohydrate 13.1g
Dietary Fiber 3.87g
Sugars 9.8g
Protein 8.75g

PS. I added 4 halves of a walnut chopped up to my pumpkin pie oatmeal last night and it was super yummy too! :)

Baked S'mores Oatmeal




1/2 cup dry oats (NOT the instant kind)
1 cup water
3 tbsp liquid egg whites
1 tbsp sugar-free vanilla syrup (I used Archer Farms from Target but there are many other brands)
1 packet splenda
1/8 tsp baking powder
1 tbsp mini dark chocolate chips (if you can't find mini, you can use regular but the mini chips seem to distribute better, giving a lil chocolate with every bite)
1/2 sheet of of a low-fat graham cracker (crushed)
15 mini marshmallows

Directions:
Mix the first 7 ingredients together. Spray oven-proof bowl with cooking spray. Pour oatmeal batter into it. Bake 350 degrees for 30 minutes. Then take the crushed graham cracker and mini marshmellows and layer on top of oatmeal. Broil for 1-3 minutes until marshmellows are toasted (not melted tho).

Nutritional Information:


Calories 305
Total Fat 8g
Carbohydrates 51g
Dietary Fiber 5.5g
Protein 9.1g
Sugars 17g

2 Ingredient Pumpkin Cookies

Sweet Pumpkin Goodness!

Please Note: The can of pumpkin in the picture is a 29 oz. can. You do NOT want to use this much. Only 15 oz.). My store didn't have small cans so I used half of the large can.

1 (15 ounce) can solid pack pumpkin
 
Directions:

1. Preheat oven to 350 degrees F. Grease cookie sheets. (I use stone sheets so no greasing needed)
2. In a large bowl, stir together the cake mix and pumpkin until well blended.
3. Drop by rounded spoonfuls onto the prepared cookie sheet (I use a cookie dough scoop).
4. Bake for 18 to 20 minutes in the preheated oven.
5. Allow cookies to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely.

Scooping out the dough

Optional:
You can add mini chocolate chips or chopped walnuts or pecans to the batter before cooking. Remember when doing this, it does change the nutritional information.

Nutritional Information:
Per Cookie
 
Calories 78
Total Fat 2.2g
Saturated Fat 0.8g
Sodium 150mg
Carbohydrates 13.7g
Dietary Fiber 1g
Protein 0.8g
Sugars 8.16g

Baked Banana Bread Oatmeal

Yummy Warm Goodness Right Out of the Oven!


1 cup water
3 tbsp liquid egg whites
1 tbsp sugar-free carmel syrup (I used Archer Farms from Target but there are many other brands)
1-2 packets splenda (depending on how sweet you want it, I use only 1 because I don't like it too sweet)
6 walnut halves, broken
1/8 tsp baking powder
cinnamon to taste ( I used about 1/8 of a tsp)

Directions:Mash banana, mix with other ingredients. Spray oven-proof bowl with cooking spray. Pour oatmeal batter into it. Bake 350 degrees for 30 minutes.


This recipe is for only 1 serving but it makes a lot! I ate about 1/2 of it this morning and will eat the other 1/2 tomorrow.

Next I'm going to experiment with "Baked Pumpkin Pie Oatmeal" and "Baked Blueberry Muffin Oatmeal". If they turn out good, I will be posting the recipe!

Nutritional Information:
Calories 232
Total Fat 4.2g
Sodium 60.04mg
Total Carbohydrate 42.01g
Dietary Fiber 6.13g
Sugars 11.8g
Protein 9.04g

Mexican Lasagna

Posting a "blast from the past". This is a recipe that I use to make often for my famuly. It's REALLY good, even my kids like it! I found the orginal recipe over at Meal Makeover Moms. I did made a few small changes to mine to lower the sodium and fat content.

Makes 8 Servings

Ingredients:
1 pound extra lean ground beef (I use 96% lean)
1 large carrot, shredded (about 1 cup)
One 16-ounce low sodium jar salsa
One 15 1/2-ounce can low-sodium black beans, drained and rinsed
One 10-ounce bag frozen corn kernels, thawed (about 2 cups)
1 teaspoon chili powder
1 teaspoon ground cumin
Five 8-inch whole wheat flour tortillas, cut in half
One 16-ounce container lowfat cottage cheese
1 1/2 cups preshredded reduced-fat cheddar cheese

Directions:

1. Cook the meat and carrot in a large nonstick skillet over medium-high heat, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat.
2. Preheat the oven to 375°F.
3. Add the salsa, black beans, corn, chili powder, and cumin to the skillet and stir to combine.
4. To assemble the lasagna, arrange a third (about 2 cups) of the meat mixture in a 9 x 13-inch baking pan or dish. Layer half the tortillas over the meat, allowing them to overlap. Spoon half of the cottage cheese and 1/2 cup of the Cheddar cheese over the tortillas and spread evenly.
5. Place 2 more cups of meat mixture over the cottage cheese. Layer with the remaining tortillas and cottage cheese. End with the meat mixture.
6. Top with the remaining cheddar cheese and bake uncovered until the cheese melts and the lasagna is heated through, about 25 minutes.

Before eating I usually top mine with shredded lettuce, salsa or even a couple cubes of avocado. YUM! :)