Wednesday, June 30, 2010

Honeydew Orange Smoothie

  • 2 cups diced ripe honeydew melon
  • 1/4 cup frozen orange juice concentrate
  • 1 cup low fat vanilla yogurt
  • Ice to thicken


Put all ingredients into a blender and blend until smooth, add ice as desired to thicken. Enjoy immediately.

Notes & Tips:
A refreshing smoothie for a hot day. You can sub any other flavor frozen juice concentrate to change the flavor of this smoothie.

Nutrition Facts:
Serves 2
181 calories, 2g fat, 35g carbs, 7g protein

Tuesday, June 29, 2010

Lemon Shrimp Risotto

Recipe adapted from:

  • 2 tablespoons olive oil
  • 1/2 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup Arborio rice
  • 2 cups low-sodium chicken broth, divided
  • 1 cup dry white wine
  • 1 pound medium shrimp, peeled and deveined
  • 1 cup frozen peas
  • 1 medium yellow squash
  • 1 pound asparagus, trimmed
  • 2 teaspoons lemon pepper
  • 1 tablespoons lemon juice
  • ground black pepper to taste

1. Heat olive oil in a large, heavy-bottomed saucepan over medium-low heat. Cook the leek and garlic until soft, about 5 minutes. Stir in the rice, and cook for 5 minutes more, stirring frequently.
2. Pour in 1 1/2 cups of the chicken broth, and bring to a boil over high heat, stirring occasionally. Reduce heat to medium-low, and simmer, uncovered for 5 minutes, continuing to stir. Pour in the remaining chicken broth and wine, increase heat to medium, and cook for about 5 more minutes, stirring constantly.
3. Cover and heat on low until, al dente.
4. In large skillet, heat 1 tbsp olive oil, saute asparagus and squash until crisp tender, add frozen peas, cover and heat for 5-7 mins. Stir in shrimp, cover and cook on medium for 5 mins.
5. In large bowl toss together risotto and shrimp mixture. Serve warm.

Notes & Tips:
YUM! Go easy on the lemon, the risotto really takes on the flavor of whatever it's served with.

Calories: 323 Total Fat: 6.3g Cholesterol: 72mg

Monday, June 28, 2010

Guacamole Chicken

Recipe adapted from:


  • 1/4 cup finely chopped green onions
  • 1/4 cup finely chopped cilantro
  • 1 tablespoons fresh lime juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper
  • 2 ripe peeled avocados, seeded and coarsely mashed


  • 2 tablespoons brown sugar
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • Cooking spray
  • 2 fresh tomatoes, chopped

To prepare sauce, combine first 8 ingredients; set aside.

Preheat oven to 400°.

To prepare chicken, combine sugar, 1 teaspoon cumin, 1/2 teaspoon salt, and 1/2 teaspoon black pepper; sprinkle evenly over chicken. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes or until browned. Turn chicken over. Place pan in oven; bake at 400° for 10 minutes or until done. Serve chicken with sauce, top with chopped fresh tomatoes.

Notes & Tips:
I served this with black bean salad, but you can also serve this with rice. You can also grill the chicken if you'd rather.

Nutrition Facts:
Calories:301 (27% from fat)
Fat:9g (sat 1.5g,mono 4.8g,poly 1.3g)

Sunday, June 20, 2010

Seared Sesame Encrusted Ahi Tuna Steak

Recipe Taken from:


1/4 Cup Black Sesame Seeds
1/4 Cup White Sesame Seeds
1 Tablespoon of Sesame Oil
2 - 6 ounce Ahi (Also known as Yellow Fin) Tuna Steaks
Salt and Pepper to Taste

Marinade / Dipping Sauce
1/ 2 Cup of Low Sodium Soy Sauce (Who needs the extra sodium, right?)
1 Lime (Juice and Zest - If you want more lime flavor, add another)
1- 2 Cloves of Garlic Minced
2 Tablespoons of Honey
1 Tablespoon of Sesame Oil
2 Tablespoons of Freshly Chopped Cilantro Leaves

1) Prepare the marinade. Add all marinade ingredients to a small bowl and mix well. Reserve half of this marinade in a separate container to use as a dipping sauce.

2) Get a glass baking dish or other non-reactive container to marinade the tuna in. You want the tuna steaks to fit snuggly in the dish so that they are surrounded nicely with the marinade. Pour the marinade into the dish and put the tuna steaks in and kind of swirl the marinade around so that you coat the fish well. Cover with some plastic wrap and refrigerate. Another option is to pour the marinade in a large zip lock bag, add the tuna, and then squeeze out the air. Marinade for 30 minutes to an hour, turning the tuna about half way through.

3) Remove tuna from fridge and let stand at room temperature for about 20 minutes or so.

4) Remove tuna from marinade, shaking off any excess marinade and dry on paper towels.

5) Heat a saute pan over medium heat and add 1 tablespoon of sesame oil. The oil should be hot but not smoking.

6) While the pan is heating, arrange your sesame seeds on a flat dish. Roll the tuna around in the seeds pressing down as you roll ensuring the seeds are packed into the tuna nicely.

7) Add the tuna to the hot saute pan and shake it a bit to make sure the tuna does not stick. Sear for 30 to 40 seconds on both sides.

8) Remove and serve with the reserved dipping sauce.

Notes & Tips:
I served this with garlic couscous and a salad. I also thickened up the leftover sauce for a gravy.

Thursday, June 17, 2010

Chicken Tortellini Alfredo


  • 1 package (19oz) frozen cheese tortellini
  • 3 boneless skinless chicken breast half (6 ounces), cut into 1-inch cubes
  • 1 package baby bella mushrooms, stems removed, tops sliced
  • 1 jar Bertolli Alfredo sauce
  • 2 tbsp Mrs. Dash Italian seasoning
  • 1 tbsp garlic salt

Cook tortellini according to package directions. Season chicken cubes with Mrs. Dash and garlic salt.
In a large saucepan, cook and stir the chicken and mushrooms until chicken is no longer pink. Pour in Alfredo sauce. Cook 5 mins longer. When tortellini is finished cooking, drain and add to large pan, stirn in and cook until warmed through. Yield 6 servings.

Notes & Tips:
This is a super easy way to cook a great meal. You can substitute steak tips if you'd like. Also feel free to add veggies at your discretion.

Nutrition Facts:
1-1/3 cups (prepared with reduced-fat reduced-sodium soup, fat-free milk and reduced-fat sour cream) equals 506 calories, 25 g fat (11 g saturated fat), 80 mg cholesterol, 963 mg sodium, 41 g carbohydrate, 3 g fiber, 29 g protein.

Tuesday, June 15, 2010

Turkey Sausage Skillet

  • 1 turkey sausage kielbasa, sliced
  • 2 yellow squash, halved and sliced
  • 1 onion, halved and sliced
  • 5 small red potatoes, quartered
  • 2 tbsp canola oil
  • water
  • 1 tbsp Mrs. Dash, original
  • salt
  • pepper


In cast iron skillet (or electric skillet), on high, saute potatoes 3 mins. Sprinkle with salt, pepper and Mrs. Dash. Add onions, saute for 3 more minutes, add squash and 1/4 cup water. Put lid on pan and turn down heat to medium/medium low. Cook for 5-7 minutes until squash cooks down. Add sausage, cover and simmer on medium low for 10-15 minutes. Uncover and cook 5 more minutes on medium. Serve hot.

Notes & Tips:

I like the turkey kielbasa but you can substitute regular pork kielbasa or hot sausage if desired. I ate this with toast.

Nutrition Facts:

Serves 4, Calories: 338, Fat: 16g, Carbs: 32, Protein: 19g

Monday, June 14, 2010

Pong Pong Pork Chops

Recipe Adapted From:

  • 4 pork loin chops
  • 1 medium onion, sliced thin
  • 2 cloves garlic, minced
  • 2 tbsp soy sauce
  • 2 tsp hot mustard
  • 2 tsp Splenda
  • 2 tsp sesame oil
  • 2 tbsp Tabasco sauce
  • 4 tbsp peanut butter
  • 1/2 cup water
  • 1 tsp powdered ginger

In a non-stick skillet saute' onion and garlic with a small amount of water until onion is translucent and set aside.
Trim all fat from chops and make small cuts through any membrane on the outside to prevent chops from curling.
Brown pork chops on both sides and then return onions and garlic to pan.
Mix the rest of the ingredients to make a sauce, thin with more water if needed.
Add to pan chops, onions and garlic and heat through.
Serve with rice.
Chicken breasts can be used instead of pork.

Notes & Tips:
This was delicious! I think I'm going to try this with chicken too. I loved how spicy and sweet the sauce was, not a light sweet but a thick sweet. I served this with a salad instead of rice. Also I substitute regular mustard for the spicy the recipe calls for and I reduced the amount of peanut butter to 2 tbsp instead of the called for 4, I thought 4 might be too much.

Nutrition Facts:
Calories: 270.5
Total Fat: 16.3 g
Total Carbs: 7.5 g
Dietary Fiber: 1.7 g
Protein: 24.3 g

Friday, June 11, 2010

Caprese Salad


  • 4 large Tomatoes hot house -- fresh, juicy
  • 4 tablespoon Extra Virgin Olive Oil
  • 1 1/2 tablespoon Balsamic vinegar
  • 1 package Fresh mozzarella cheese packed in water
  • 16 leaves Basil sliced
  • salt and pepper to taste


Slice tomatoes about one quarter inch thick and arrange on a plate.
Slice thin discs of mozzarella cheese and place on each tomato. Top with a sprig of basil.
Mix olive oil and balsamic vinegar. Pour over tomatoes. Add salt and pepper to taste. Serve

Notes & Tips:
To make this super easy, buy grape or cherry tomatoes and cut them up, toss with 1 inch chunks of fresh mozzarella, add dressing on top and mix together and refrigerate for one hour. Also, this tastes great on a bed of spinach.

Notes & Tips:
1 serving = 4 oz.
330 calories, 20g fat, 7g carbs, 17g protein

Thursday, June 10, 2010

Pulled Pork Sandwiches

Recipe Adapted From:


Dry Rub:
  • 3 tablespoons paprika
  • 1 tablespoon garlic powder
  • 1 tablespoon brown sugar
  • 1 tablespoon dry mustard
  • 3 tablespoons coarse salt
  • 1 onion, quartered
  • 1 (3-4lb) pork roast, preferably shoulder or Boston butt

Cider Vinegar Barbecue Sauce:

  • 1 1/2 cups cider vinegar
  • 1 cup yellow or brown mustard
  • 1/2 cup ketchup
  • 1/3 cup packed brown sugar
  • 2 garlic cloves, smashed
  • 1 teaspoon salt
  • 1 teaspoon cayenne
  • 1/2 teaspoon freshly ground black pepper
  • 12 hamburger buns

Mix the paprika, garlic power, brown sugar, dry mustard, and salt together in a small bowl. Rub the spice blend all over the pork and marinate for as long as you have time for, as little as 1 hour or up to overnight, covered, in the refrigerator.

Place the quartered onions in the bottom of crock pot. Place pork in a crock pot on top of onions.

To make the barbecue sauce: combine the vinegar, mustard, ketchup, brown sugar, garlic, salt, cayenne, and black pepper in a saucepan over medium heat. Simmer gently, stirring, for 10 minutes until the sugar dissolves. Pour 1/3 of sauce on top of roast, fill crockpot half way up the roast with water. Cook in crockpot for 7-8 hours on low. Scoop out 1/2 of juice and either save or throw out. Pull pork apart with forks. Pour other 2/3 of sauce on top of pulled pork. Cook on low again for 30min-1 hour.

To serve, spoon the pulled pork mixture onto the bottom 1/2 of the hamburger bun. Serve with slaw if desired.

Notes & Tips:
I also like to add a little "W" sauce and liquid smoke. I used a Pork loin, which was a tad less fat. I think that using a cheaper cut of pork would taste just as good. Also, I served this on the thin buns so that can cut out calories too, just be aware that this is a very saucy recipe so be prepared to eat the sandwich with a fork.

Nutrition Facts:
Calories 420, 19g Fat, 29g Carbs, 31g Protein

Monday, June 7, 2010

Chicken and Broccoli Stir Fry

  • 1.5lb boneless chicken
  • 1 stalk broccoli
  • 1/4 onion,chopped
  • 1 teaspoon garlic, chopped
  • 1 tablespoon carrot,chopped
  • 1 tablespoon sesame oil
  • 1/2 teaspoon salt
  • 3 tablespoons soy sauce
  • 1 tablespoon dried cornstarch
  • 1 1/2 tablespoon cornstarch,mix with water
  • 1 tablespoon stock(or water)
  • Sesame seeds, to sprinkle

1. Clean chicken, cut into small pieces, marinate in soy sauce,dried cornstarch for 15mins.
2. Clean broccoli,split into small blocks,quick boil in water(about 2mins),take out,drain well.
3. Heat oil in a wok,add chicken,stir fry 1mins. Add onions,garlic,carrot,stir fry until chicken color turned.
4. Add stock, broccoli,salt,stir fry 2mins. Add water-mixed cornstarch,stir fry until thicken.Sprinkle sesame oil, turn off heat,pour in a dish,serve. Serve with rice.

Notes & Tips:
You can use olive oil if you don't have sesame oil, I just think the sesame oil makes it taste like takeout does.

Nutrition Facts:
Calories: 368 Total Fat: 7.7g Cholesterol: 34mg

Saturday, June 5, 2010

Grilled Glazed Salmon

Recipe adapted from:

  • 2 tablespoons olive oil
  • 1 teaspoon water
  • 1/2 cup red wine vinegar
  • 2 cloves crushed garlic
  • 1 teaspoon garlic salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 teaspoons dried basil
  • 1/2 cup SPLENDA® No Calorie Sweetener, Granulated
  • 1 1/3 pounds salmon fillet

1.In a shallow baking pan, combine the olive oil, water, red wine vinegar, garlic, garlic salt, black pepper and basil. Place salmon filet in the marinade meat side down, if skin is still on. Marinate for 30 minutes.
2.Preheat an outdoor grill for medium heat and lightly oil grate.
3.Coat the salmon filet lightly with SPLENDA® Granulated Sweetener. Place on grill and cook 12 minutes per side. Baste with marinade periodically while cooking. Salmon is done, when it flakes easily with a fork.

Notes & Tips:
I ran out of red wine vinegar at about 1/4 cup so I just used balsamic for the other 1/4 cup. At first I didn't think I liked the marinade, but the more I ate the more I liked it. The sweetness that the sprinkling of Splenda adds just the perfect amount of sweetness.

Nutrition Facts:
Calories: 288 Total Fat: 18.6g Cholesterol: 71mg

Thursday, June 3, 2010

White Chicken Chili

Recipe taken from:
Bush's Great Northern Beans can

  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 1 can (4-ounces) chopped green chilies, drained
  • 3 tablespoons all-purpose flour
  • 2 teaspoons ground cumin
  • 2 cans (16 ounces) BUSH'S BEST Great Northern Beans
  • 1 can (14.5 ounces) chicken broth
  • 1 ½ cups finely chopped cooked chicken breast
  • Shredded Monterey Jack cheese (optional)
  • Sour cream (optional)
  • Salsa (optional)

In large skillet, cook onion in oil for 4 minutes or until transparent. Add chilies, flour and cumin; cook and stir for 2 minutes. Add beans and chicken broth; bring to a boil. Reduce heat; simmer for 10 minutes or until thickened. Add chicken; cook until hot.

Garnish with cheese, sour cream and salsa, if desired.

Notes & Tips:
This is my favorite chicken chili recipe I've ever made. Pretty darn healthy and delicious too. I served this with the broccoli corn bread I made last night.

Nutrition Facts:
Serves 6
Calories: 218 Total Fat: 8g Cholesterol: 22mg

Wednesday, June 2, 2010

Broccoli Corn Bread

Recipe shared by:
Anne Blackmore

  • 1/2 cup melted butter
  • 1/3 cup chopped onion
  • 1 tsp. salt
  • 1/2 cup cottage cheese
  • 1 pkg. (10 oz.) frozen, chopped broccoli (thawed and drained) OR 1 small head of broccoli, chopped, cooked, drained.
  • 4 eggs slightly beaten
  • 1 pkg. (8 1/2 oz) Jiffy corn muffin mix

In mixing bowl, combine melted butter, salt, cottage cheese, broccoli and beaten eggs, blend with onion. Stir in quick corn muffin mix. Pour into greased 13 x 9" baking pan. Bake @ 400 degrees for 25-30 minutes or until browned on top.

Notes & Tips:
Very easy and very very yummy. The broccoli is unexpected yet delicious. I used frozen broccoli florets, I didn't have time to cook fresh broccoli, but Anne's notes on the recipe said she used that and it turned out great. Also, per Anne's notes I added about half a cup of shredded cheddar cheese. I served this with bacon, jalapeno black eyed peas.

Nutrition Facts:
Makes 12 servings
172 Calories, 11g Fat, 12g Carbs, 4g Protein